Lafayette Special

After eating and drinking too much at the new restaurant Lafayette yesterday, I felt I had some penance to do, and coordinated with K for a morning workout. We headed to the fencing room and did the following.

2 times:
- Lunges (about 30 feet - guesstimate)
- bear walk (30 feet).

While walking, throw a 10kg medicine ball forward from your side (twisting motion), alternating left and right (the other guy walks backward and throws it back). 2 times 30 feet.

On your back, do a situp holding the 10kg medicine ball above your head, then trhow it to other guy who is standing up, he throws it back. 15 times.

Situp position with trunk raised (45 degrees) and feet held by something, holding a medicine ball, twist from side to side. 80 times (twisting on one side counted as once). We had a 5kg and a 6kg ball, so we exchanged after every 20.

10 Arianes on each foot (total 20, see description of an Ariane here).

10 minutes slow paced rowing.

Good workout. I looked much worse than K after the lunges and bear walks, but by the end of the workout we seemed in similar state. He rows much faster than I do even at a slow pace, but the good thing is that he taught me some technique.

Note to self: don't stop

Skipped the gym last week, and today was painful! I went with Daniel and Alistair. I didn't keep track of what they did, but here's what I did.

Benchpress (4x5): 140, 150, 160, 170 (2F)
Squats: 115 (10x), 125 (10x), 135 (5x), 145 (5x)
Shoulderpress (with dumbells, 4x5): 35, 25, 25, 25 (in each hand).
Forward on a bench lift arm to 90 degrees then extend backword (4x5): 15 each time.

20 burpees.
20 Arianes.
20 plak walk-ups.

My back still hurts from 2 weeks ago which is why I tried lower weights.

Mash Up

Decided to mix-up different exercises this morning to combat boredom. After some thinking, the finalists were: rock rings, burpees, Ariane (can't find the old post about this), Krista, and a new one I'll call the rock walk, inspired by sandbag exercises.

Specifically, one round of each involved the following.
- Rock rings: 3 pullups, 5 secs L hang, 10 secs dead hangs.
- Burpees: 3.
- Ariane: 3 x stand on one leg, put your hands one the ground, walk into a one legged plank, do a one leg pushup, walk your hands back, and stand up on one leg - do not put the other leg on the ground in between).
- rock walk: 3 x grab a rock on the ground (my guess is that it was about 20 pounds), put on shoulder, walk 10 paces (+/- 20 feet), put rock on the ground (don't throw it).
- Krista: 3 (a mini version - 3 one leg pushup + 3 plank walkups).

If I did 2 rounds, I would do 2x of the rock rings, then 6 burpees, etc. If something is asymmetric, I would alternate every 3 reps. I would never take a break between reps of an exercise, but I took breaks between exercises.

The complete workout was: 1 round (rr jugs), 2 rounds (rr large edge), 3 rounds (rr 3 medium edge + 6 jugs), 4 rounds (9 jug and 3 finger pocket + 3 jugs), and in the 5th set I did the rock rings (9 large edge and medium edge + 6 jugs) and the burpees.

So in total it was 45 reps of rock rings, 45 burpees, 30 reps of Ariane, 30 rock walks, and 30 reps of Krista.

I originally wanted to do more, but my head was spinning when I stopped.