Status of the Pain Train

As anyone who stumbles across this has no doubt noticed my blog isn't very active right now.  Work has been a little (ahem) demanding and as I'm not training anyone other than myself right now, it hasn't been a priority.  I'm going to attempt to start putting my workouts back up here.  If for no other reason this serves as a workout log (and a searchable one at that).

PT

120429

Warmup
1 min Running
1 min Grape-vine
1 min Side Shuffle
1 min High Knees
1 min Butt Kicks
Circuit 1
2 min Running
1 Min Clapping Pushup
2 min Running
1 Min Thrusters
2 Min Running
1 Min Mountain Climbers (Feet on washcloths)
1 Min REST
Circuit 2
2 min Running
1 Min Turkish Get-ups
2 min Running
1 Min Inch Worm
2 Min Running
1 Min Plank Pulses
1 Min REST
Circuit 3
2 min Running
1 Min Squat Jumps (distance)
2 min Running
1 Min Lunges (one foot on bosu)
2 Min Running
1 Min Pull-Ups
1 Min REST
Circuit 4
2 min Running
1 Min Low-to-High Plank
2 min Running
1 Min Dips
2 Min Running
1 Min Iron-Mikes
1 Min REST
Circuit 5
2 min Running
1 Min Rope Climb
2 min Running
1 Min Box Jumps
2 Min Running
1 Min Spiderman Plank
1 Min REST

Covered about 3.8 miles

120428

Run 1.5 mi easy
Walk 1.5 mi easy

120427

Insanity – Max Cardio Conditioning (1 hr total)

Warm-up:

*Jog:

Like a bunch of other insanity workouts, Insanity – Max Cardio Conditioning we start with the jog. Okay now that I said you should go full blast with your workouts what I mean by jog, really is jogging not running.

*Jumping jacks – arms up

*Jump rope S – S (land softly to protect those knees)

*High knees – arms out –use your core to lift your knees

*Switch kicks

Hit the floor (keep your core tight)

S – S floor hops (don’t BS here. get those feet up and over) is as good as people think. Now you know.

Round two: repeat the warm-up cycle again, but this time go slightly harder.

Round three: now you’re going full tilt.

*So for you instead of jogging, Sprint

*jumping jacks

*Heisman

*one – two – three

*high knees

*Water break

Stretch

*water break

Insanity – Max Cardio Conditioning – Review – The Workout

High low jab with squat – the high low jab squat is exactly what it sounds like. You’re physically jumping into the air and jabbing the air and when you land you squat and jab again. With this exercise it’s not about how fast you go, it’s about doing the exercisecorrectly. Do this exercise for the specific allotted time and then change arms. Remember to a break when you need to.



*Football runs – these are basically modified burpies. Start out in your normal football runs (which are standing sprints) then when the signals given drop to a plank at the bottom position, when the signal’s given again jump back into your football runs. Remember what I said about form. Keep it tight.



*Basketball shot with squats-these are exactly what they sound like, you are a jump shot then getting into a low squat then you are forming a U as your squatting then you’re taking another basketball shot with the other hand.



*A Right– left -kicks: in this exercise you are just kicking with your left and right foot. The goal here is to keep that leg off the ground as much possible, so when you take a kick only bring your foot down to the ground momentarily, in this exercise speed is your friend.



*Diamond jumps – in this exercise you are making a diamond with your body. So when you jump in the air kick your legs in so that the soles of your feet touch and your arms form the tip of the diamond. When you land get into that deep squat then jump up and do it again.



*In – out push-up jacks – we already covered in – outs, now we’re just adding push-up jacks. Push-up jacks are just jumping jacks but in a push-up form. So when you are in a plank position when you drop into a push-up spread your legs like you’re doing a jumping Jack, when you go back up go into a regular plank. These are a bitch.



*Suicide jumps – I think we have done enough of these to commit suicide for the entire nation of Burma.



*High knee/low/floor sprints – high knees are pretty self-explanatory, low knees are the same, floor sprints are just mountain climbers. The key here again is speed and form.



*Ski abs – we have done 1 trillion of these and other insanity workout DVDs you shouldlove them by now! If this is your first time on my website check out my other insanity reviews.



*Here start a recovery exercise – kick step back – this exercise is just like the title states, you kick out with one leg then step back with the opposite leg and touch the floor(when you step back you’re getting into a runners lunge). Repeat this exercise with the other leg.

*Squat twist – I don’t think we have done this exercise before. A squat twist is a modified jumping jack where instead of lifting your arms out and up over your head, when your legs jump out, take one arm and squat and twist so one arm touches the opposite leg. Jump back in then repeat to the other side.

* Over The River Hops – There are the same thing as speed skates that are done in P90X but not as intense. If you are not familiar with my P90X reviews, My Core Synergistics review is the #1 listing in Google (yes the entire world!). I have gotten a lot of review and feedbacks on this so please go check it out.

* Attack – Yeah I know, the name itself does not tell you much, so here goes. If I was standing in front of you , you would probably want to attack me. So stand so that your right side is facing me, now jump out like you are doing a jumping jack but your head is still facing me, now when your legs jump out, use your right palm to smash my nose in, when your legs jump back in reach back, now do that again. After you do that twice, do a complete 180 degree (in the air) turn and repeat that with your left palm.

* Power Knee – These are the same as the Insanity Fit Test. You can start with either leg, and then switch after the allotted time. _Go At Your Own Pace_ Remember form first.

* Ski Down Hooks – Another Insanity favorite, the key to this exercise is to get that butt back and keep your form extremely tight. You can seriously hurt yourself if you don’t.

* Belt Kicks – Another oldie but goodie, make sure you get that butt back and that leg up. I was in serious pain (tired) after doing Ski Down Hooks, mainly because it’s a slowerexercise and my body, once in high intensity motion, wants to stay there.

*Forward/Back Suicides – If you ever played basketball or football in high school, then you know what suicides are, or you have done them under another name. Suicides for the sake of this video are using fast feet; you take very quick short steps forward and touch the ground, then take the same amount of steps back and touch the ground again. Does not sound like much but these are a burnout exercise. *As in all exercises, be sure to keep those knees behind the toes.

*Push-Up ABS – These are also know as Spider-Man Push-ups in that, that’s exactly what you look like when doing them. If you start out in a plank position and start to drop your chest into the floor use one leg to bring your knee to the same shoulder (Right knee-to-right shoulder, Left-to-left) For this exercise it’s not absolutely critical to bring your chest to the floor as this exercise is an abdominal exercise and not a chest exercise. BUT if you want extra credit and a silver star beside your name, bring that chest down. Since my chest is one of the weakest parts of my body, I was straight up in the hurt locker for thisexercise….yes and it’s NOT a chest exercise.

*Plank Punches – Just as the title says, get in a plank and alternate punches with one arm. And get that butt out of the air, I already know it’s up

*8 Jump Ropes/ 8 Hop Squats – For your Jump Ropes, you are doing a double under, meaning if you had a jump rope in your hand, you would bring your rope under you 2x for every 1 jump you take (If you can). Your Hop Squats are the normal Hop Squats nothing new here. Form first. Take a break if you need to.

*Squat speed bag – While in a squat, pretend you have a speed bag in front of you and go for it, the key here is speed. Speed. Speed. Make extra sure you are low with your butt back.

-Finished-

120426

8 Rounds
400m run
20 Pushups
20 Situps
20 Squats

~25:30

120423

Ran 3.5mi

120421

Grabbed a 10lb kb and a 25lb kb and walked 2.75 miles.  Took about 1 hr.  Switched the kettle bells between hands every .25 miles.  

then....

Run .25 mile (no weight)

Walk .25 mile (no weight)

then...

100 squats

100 lunges

100 plyo push-ups

120419

Squadron PT---something like this:

Circuit 1
2 min Row
1 Min Clapping Pushup
2 min Row
1 Min Thrusters
2 Min Row
1 Min Mountain Climbers (Feet on washcloths)
1 Min REST

Circuit 2
2 min Walking Lunges
1 Min KB Swings (70 lb)
2 min Lateral Jumps
1 Min Inch Worm
2 Min KB Swings (45 lb)
1 Min Plank Pulses
1 Min REST

Circuit 3
2 min Run
1 Min Squat Jumps (distance)
2 min Row
1 Min Lunges (one foot on bosu)
2 Min One leg hops (alternate)
1 Min Pull-Ups
1 Min REST

120418

More Spartan Prep

For Time (continuous movement--broken up for readability):

Run .25mi
10x 8-count body builders with a jump
Run .25mi
10x 8-count body builders with a jump
Run .25mi
10x 8-count body builders with a jump
Run .25mi
10x 8-count body builders with a jump

Run .25mi 
15x pushups
Run .25mi 
15x pushups
Run .25mi 
15x pushups

Run .25mi 
15x pushups 

Run .25mi 
15x situps

Run .25mi 
15x situps

Run .25mi 
15x situps

Run .25mi 
15x situps

Run .25mi 
15x squats

Run .25mi 
15x squats

Run .25mi 
15x squats

Run .25mi 
15x squats

My Time: 45:25

NOTE: Ran this one on the SAFB Fit trail inner loop.  The hills sucked donkey balls

120415

"Pheezy"

Three rounds for time of:

165 pound Front squat, 5 reps

18 Pull-ups

225 pound Deadlift, 5 reps

18 Toes-to-bar

165 pound Push jerk, 5 reps

18 Hand-release push-ups

Post time to comments.

120414

DWOD: More Mudder/Spartan Prep

Circuit 1
2 min	Row
1 Min	Clapping Pushup
2 min	Row
1 Min	Thrusters
2 Min	Row
1 Min	Mountain Climbers (Feet on washcloths)
1 Min	REST
Circuit 2
2 min	Walking Lunges
1 Min	KB Swings (70 lb)
2 min	Lateral Jumps
1 Min	Inch Worm
2 Min	KB Swings (45 lb)
1 Min	Plank Pulses
1 Min	REST
Circuit 3
2 min	Run
1 Min	Squat Jumps (distance)
2 min	Row
1 Min	Lunges (one foot on bosu)
2 Min	One leg hops (alternate)
1 Min	Pull-Ups
1 Min	REST

120412

DWOD: Tough Mudder Prep--4 Circuits

Warmup
1 Min Each
1	Running
2	Grape-vine
3	Side Shuffle
4	High Knees
5	Butt Kicks
Circuit 1
2 min	Jumping Jacks
1 Min	Clapping Pushup
2 min	Jump Rope
1 Min	Thrusters
2 Min	Burpees
1 Min	Mountain Climbers (Feet on washcloths)
1 Min	REST
Circuit 2
2 min	Iron Mikes
1 Min	Turkish Get-ups
2 min	Lateral Jumps
1 Min	Inch Worm
2 Min	Climbers (standing)
1 Min	Plank Pulses
1 Min	REST
Circuit 3
2 min	High Step
1 Min	Squat Jumps (distance)
2 min	Quick Feet (w/ hit its)
1 Min	Lunges (one foot on bosu)
2 Min	One leg hops (alternate)
1 Min	Pull-Ups
1 Min	REST
Circuit 4
2 min	Running
1 Min	Low-to-High Plank
2 min	Jumping Jacks
1 Min	Dips
2 Min	Burpees
1 Min	Iron-Mikes
1 Min	REST
Circuit 5
2 min	Skates
1 Min	Rope Climb
2 min	Lateral Jumps (disance)
1 Min	Box Jumps
2 Min	Quick Feet
1 Min	Spiderman Plank
1 Min	REST

120409

Calisthenic circuit then 2.5 mile run

120408: Spartan Race Prep

Starting my prep for the Spartan Race.  Though I'm pretty certain I could run it backwards right now, never hurts to amp up training.  For that reason, I'm going to move away from my dedicated strength training and go more GPP, conditioning, and maintenance strength training.  I'll probably carry this through the TM and then get back to my roots.

So today's action:

PAR Course (1.5 mi) Hit each station for 1 min

then...

1.5 mi run

It's been real...

Dudes, for the time being Pain Train is transitioning to my own workout log.  In other words, there will be no more Noob vs PT WODs.  This is for two reasons.  1) We're not getting together anymore so I'm confident you guys are doing your own thing. 2) Things are very busy and getting busier--so I don't want you guys to count on something I can't deliver.  Maybe in the future I'll get back to doing it for everyone (sts).

It's been real.  Keep it that way.

120328

Noob SWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

PT SWOD
Squat 1, 1, 1, 1, 1
Bench 5 RM, 3x5 @ 90% of 5 RM

DWOD
Complete 5 rounds:

30 Seconds Max Reps with One Arm KB Push Press (RT) - 1.5 pood
30 Seconds Max Reps with One Arm KB Push Press (LT) - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold

*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass place hands behind the head.

Post total reps on push press and whether or not you were able to complete 5 rounds of isometric holds.

120326

DWOD


8 Rounds

10 Burpees
10 Pushups
10 Mountain Climbers
10 Situps
3 BB-Court Gassers

1 Min Break in between rounds

SWOD
Power Clean - 3, 3, 3, 3, 3

120325

"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

120320

SWOD: CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

then...

DWOD

Every 30 seconds...

1 power clean @ 70% of 1RM from CFFB Total
Death by ball slam*

*Do 1 power clean every 30 seconds, followed by ball slams
*Death by ball slam is 1 ball slam on the 1st interval, 2 ball slam on the 2nd interval, 3 ball slam on the 3rd interval, etc.

Post total number of rounds to comment

120317: St Paddy's Griff

Special Hero WOD for St. Paddy's:

Griff

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post Time to Comments. 

*For Extra Special Griff do 3 rounds