Dabeez's Self Enlightenment and Fighting Workout Log (muscle, lift, yoga)

[LaoTzuMindFu]

I'll try to keep up with this log. I do have my own personal workout logs (one in written journal and other in Excel) but since Im here so much, I thought Id try to establish and upkeep one here. I have to admit, I was inspired to do so by Hoboken's workout log.

Purpose: As daughter is getting older, I feel as though I have been woefully lacking in keeping up with my workouts. Recent injury at end of January didnt help either as I can no longer do a "muscle up".

Todays workout so far:

AM warmup - Sun Salutations, taichi short form - 3x.

6:00AM - Maximum number of pullups, burpees and decline situps - 3 Rounds. After going to failure on one, I immediately move to the next without a break.

Afternoon - 1.5 hours of martial arts forms practice - wing chun: SNT, CK, BJ, air dummy form and LDBG.

Early evening: Shadow sparring for about an hour.

[LaoTzuMindFu]

Taught martial arts class for 1.5 hours.

Did "Fran" CrossFit workout:

Three rounds of 21-15-9 reps of

21 95 pound barbell squat to overhead press
21 Pull-ups
15 95lb barbell squat to overhead press
15 Pull-ups
9 95lb barbell squat to overhead press
9 Pull-ups

Did this for time, but time was more than 4 minutes. Goal is to perform in under 4:00 minutes

Will do some light stretching before going to bed.

[LaoTzuMindFu]

I forgot to mention stats:

Height: 6' 1"
Weight: 178.6

Overall Goals: None really. Just to achieve and maintain overall health and physical fitness ability. Want to keep weight between 170-180 (not to go above the 200lb mark).

Short Term Goals: To achieve standard CrossFit ability in the WODs and to balance between gaining strength but not gaining size. Perfect balance and harmony of form/function speed/power. To every day better my previous workout (i.e., increase #of pullups, burpees, and time on all workouts).

[LaoTzuMindFu]

Morning cardio: Jump Rope. 100 double unders.

Abs: 2 sets - Decline situps to failure then Russian twists to failure.

[LaoTzuMindFu]

Did the CrossFit workout of the day for time:

Walking lunges 100 ft.
21 pull-ups
21 Sit-ups
Walking lunges 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunges 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunges 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunges 100 ft.
9 Pull-ups
9 Sit-ups
Walking lunges 100 ft.
6 Pull-ups
6 Sit-ups

Not posting time, but recording it in other log. Will try to increase time each time I do this workout.

[LaoTzuMindFu]

2hrs Martial arts practice - Kenpo and Wing Chun.

Light yoga asanas to end the day.

[LaoTzuMindFu]

Three mile run this morning with full out sprint at last 100 meters or so. Stretching afterwards included some asanas.

30 minutes of taichi after coming home.

[LaoTzuMindFu]

"Fight Gone Bad" CrossFit workout.

http://media.crossfit.com/cf-video/C...xplanation.mov

1 minute - Row (70lbs on low row stack)
1 minute - Wall Ball (used 20lb dumbell to thrust into air)
1 minute - Sumo Deadlift High Pull (75lbs)
1 minute - Push Press (75lbs)
1 minute - Plyo Box Jump 24"

Rest for one minute, then repeat for three rounds for a total of a 15 minute workout. Count all reps for total score.

Now I will lay down and die. What a workout!!!

Also, currently almost supplement free. Only thing I am taking is "All The Whey" protein powder in morning cereal and Herbalife protein packet in 8oz water after heaviest workout of the day. No multi vitamins, no creatine, no fish oil, no glucosamine - NOTHING for at least another month.

[Hobokenkitchen]

Welcome to the daily log! Nice job, and glad I was an inspiration!

I still have a lot of work to do. Managed to stay on track while we were away on holiday this week, so pretty pleased with that.
One more workout and we'll be done with phase 2 of P90X. Only phase 3 to go before a break of 2 weeks and starting round 2 of the X.

[LaoTzuMindFu]

Did some pole work for about 30 minutes then ended by practicing all four forms three times each.