The Miche workout #6

A 20 min. workout that kicked my ass. I looked online for a cross fit workout and came across today's workout:

• 25 pull ups
• 50 dead lifts
• 50 push ups
• 50 box jumps
• 50 floor wipers
• 50 cleans and presses/arm
• 25 pull ups

This felt like a good trial run for the upcoming challenge. I felt good, but I'm sure tomorrow will be a different story.

The Miche workout #5

After a good workout yesterday I took today off. Since I didn't get to write about my workout yesterday, here it is:

• 2x15 push ups with pike (on the Flowin), followed by 8 pull ups
• 2x30 lunges followed by 10 burpies
• 6x20 sec. boxing and kicking
• 2x16 bar swings followed by 2x16 ab circles (on the Flowin)

Now I feel like I'm turning 40 soon. My body is in need of some rest before I go out and compete as a master for the first time. Los Gatos all-comers here I come!!

The Miche workout #4

Yesterday's workout left me very sore today, so I decided to do some running instead. It's amazing how many different muscles you use when you sprint and jump. Here is what I did today:

• Warm up jog around the track
• 3x100m sprints
• 10 standing long jumps
• 3x10 one legged bounding/leg
• 5 standing triple jumps

This has nothing to do with the challenge by the way. :) Let me know what you have been doing.

The Miche workout #3

For today's workout I was joined by my friend John, and I believe he had as much fun as I did. Here is what we did:

• Short warm-up
• 3x30 push ups, followed by 8 pull ups/set
• 2x15 lunges/leg, followed by 10 burpies/set
• 2x10 bicep pull ups, followed by 15 dips

It doesn't look like a whole lot, but I certainly feel it now. I think that the push ups are going to be the most challenging, and the pull ups, and ..... :)

Miche's Challenge!

This is a time based challenge. You start the timer when you begin your push ups, and stop when you finish the run at the end.

Advanced:

• 100 Push ups
• 25 Pull ups
• 100 Lunges
• 50/leg Hamstring push ups
• 100 Crunches
  
• 100 Sitting side twists
• 1 Mile run

Intermediate:

• 50 Push ups
• 50 Pull down (lat pulls) with a challenging weight
• 50 Lunges
• 25/leg Hamstring push ups
• 50 Crunches
• 50 Sitting side twists
• 1/2 Mile run

Test dates: 01/29/2012

02/26/2012

Make time for play.

Today's workout became a playful one. When the kids joined me at the track I took advantage of that. Workouts can, and should, consist of all kinds of activities. This time I did:

• 1/2 mile jog .
• 4x100m strides
• lots of jumping, with and without the girls.

As a kid, playing is the same as working out. Somehow we lose that concept as we get older. Working out is whatever you make it, within reason. Jumping around like a kid still counts as a workout,

If you know me, I'm always looking for challenges that will motivate me. Since I have finally reached the distinguished title of master, I have decided to try some long jumping this year. I have not done any track related training (speed work) in many years, so this will certainly be a challenge. The big challenge for me is to stay healthy, rather than to jump far. My mind still thinks that I'm 25, but my body does not agree.

I will still do some other small challenges along the way to keep things more fun. The first will follow very shortly. Come have some fun with me, and tell me how you do.

The Miche workout #2

Yesterday we celebrated the girls birthday, and after that I was tired (lazy) so I skipped the workout.

Today I had all the energy in the world, so no excuses this time. Here is my workout for today:

• 7 min. barefoot running.
• 2x10 bag lifts (from ground to a 42 inch platform) followed by 10/leg step ups with a sand bag in my arms.
• 2x12 horizontal pull ups followed by 10 one armed cable pulls.
  
• 2x16 bar swings followed by 15 push push with a pike.
• 2x15 dips followed by 10 bicep pull ups.

I'm not posting any weights because it's not really relevant. I always go all out, more or less. If you want to know what kind of weights I'm using, just ask. Next week I'll start filming some of the exercises so you can follow along easier. Good luck!