Did 5 sets of:

- 10 pull-ups
- 10 ring push-ups
- 5/side 2x53 lb. kettlebell lunges

Felt like I was gonna puke after it was over. Shouldn’t have been that exhausting but it was. Go figure.

Prior to working out, walked probably a mile-and-a-half with the wife.

Today, did this Turbulence Training a.k.a. Craig Ballantyne cardio circuit called the “Crazy 8 bodyweight 300 cardio circuit” – C8B300 for short. It’s billed as a cardio workout and reminds me a lot of the more cardio-aimed CrossFit workouts. Rusty over at Fitness Black Book brought it to my attention the other day. Here are the details:

1. 60 Jumping Jacks: Done as fast as possible, but make sure you do full jumping jacks.
2. 15-20 Spiderman Pushups: I'm just doing normal pushups until they become too easy. Typically it is a breeze for me to do 40+ pushups, but it is much tougher when you do these with zero rest in between jumping jacks.
3. Walking Lunges: I take 20 steps total. This is the easiest part of the workout in my opinion.
4. Spiderman Climb: I do a total of 20 of these (10 per side) I really feel these in my abs and obliques.
5. Wall Squat: Do for 45-60 seconds. This hurts! Don't rest your hands upon your legs, since it makes it easier.
6. Planks: Do for 60 seconds. Tough after doing all these other exercises without rest.
7. 5 Burpees: Make sure and do a full pushup at the bottom and explode as high as pssible at the top into a jump. I'm still kind of uncoordinated with these…probably because I'm "smoked" at this point!
8. High Knees: Done as fast as possible. Do 50 total. I just count when my right leg hits the ground for 25. It is hard to count both legs for 50 since you are going fast. You will be dying about 1/2 way through.

Notes: Each exercise is done back-to-back with zero rest in between. You will want to rest, but immediately hit the next exercise. After this 8 exercise circuit is done, rest exactly 60 seconds. I usually run over to the microwave and set the timer. Those 60 seconds will feel like 15-20 seconds. Do this circuit 1 more time. Don't add in the 3rd one until you are ready.

The spider-man routines are totally new to me, so I did my best to do them right. However, I know my form needs some practice. Also, Craig says the static wall squat is a 45 second manouever.

Here’s Craig providing examples of each exercise:

Final note, I couldn’t quite add it up to 300: I think the closest I got was 295 (note this is per round, so you really do close to 900 total reps/second-holds).

Took me 24:30 (resting a minute between the rounds). Was a solid workout that really ramped my heartrate and made me break a sweat. Amazingly, Ballantyne actually suggests you do 15 minutes at highest intensity cardio afterwards to top it off. Yikes! I’m passing on that this time around.

One thing I really like about it is that you can do this practically anywhere. You only need enough space to do push-ups and jumping jacks (assuming you could just sub doing the lunges-in-place).

Glad to add it to my repertoire!

First thing I did after waking up this morning was:

10x3

- pull-ups
- push-ups
- air squats
- lunges (5 per leg)
- 10 breath plank

Then I just did another 20 pull-ups (yeah, a sort of random, incomplete workout).

After, I went to Cracker Barrel and ate a bunch of very tasty, nutritionally dubious food. Oh well.

And this afternoon, I braved the chilly Sunday afternoon (50s) and went on a 20 mile bike ride (ride time was 1:57 though there were a couple of dismounts in there – maybe cumulative 10 minutes of rest).

About 3 miles of this ride were on the mountain bike trail 3 miles south of the Savannah Rapids Pavilion. This trail, which is just so-so to begin with, has seen better days. A lot of fallen leaves, sections that had been dangerously washed out, four unleashed dogs (!!) and three new fallen trees barring the path (plus a lot of exposed roots that were often hidden) all combined to make for a less-than-ideal mountain bike riding experience.

Of course, when you’ve got FATS, why even bother with this trail, you ask? Well, going forward, I probably won’t.

For a gentle, flat canal ride, though, the Pavilion delivers every time.

The other seventeen miles of my route were pretty uneventful – though chilly.

The workout this evening consisted of 10 sets of 10 (10 second planks):

• Push-ups
• Jumping pull-ups and chin-ups
• Air squats
• Lunges (5 per side per set)
• Ball planks

Total time to completion was about 32 minutes.

Launched right into my workout today, which was 100 total of each of the following exercises, broken down into individual sets of 10 (10 sets of 10 of each excercise):

• Push-ups
• Jumping pull-ups
• Lunges
• Air squats
• Vertical knee raises (VKR)

Took 29:37

Finished off with about fifteen minutes of hacky-sacking and then practiced some jump-rope (trying to improve my coordination there).

A quick workout in the “mansion” here in Olympia.

10 push-ups, climb two flights of stairs, 10 push-ups

5 rounds

10 air squats, 10 lunges

5 rounds

Didn’t break a sweat but definitely got an awesome chest/leg burn. Whole thing probably only took 15 minutes. Might try and squeeze in some planks later, but then again, might not!

Update: Did the plank routine.

Blogged over on the main blog:

Synchronized Burpees:

2 minute plank
50 53 lb. kettlebell swings
2 minute plank
50 lunges
2 minute plank
50 burpees
2 minute plank
Time: 21 minutes

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