Tiesto

2010.06.25 - Friday

Just in case it's been a while since I've mentioned how stupendously freakin' awesome Tiesto is:

Tiesto is stupendously freakin' awesome!

The Workout

2010.06.17 - Thursday

Every Sunday morning for the past nine weeks has been workout day with Darrell Greenwood at New Wave Athletics. I should have been posting the workouts here on the site, but thankfully my friend and co-worker Toby has taken care of that for the time being. Check out his training blog to see everything we've been doing for the past couple of months:

Training Blog

The workouts range from barely doable to absolutely crushing. I've managed to get into a Sunday morning breakfast routine of pasta with chicken and a piece of fruit (no bananas) at about 9:00am, two hours before the session begins. Bananas are extremely high in sugar and while they're a great post-exercise food, result in an energy crash during activity which will hamper performance if not cause one to throw up outright. Post-workout food is usually a protein shake, driet fruit protein bar, and another bit of fresh fruit when possible. Downing a shake and a bar immediately after each session has really made a big difference with recovery time.

Keep in mind that my activity during the week usually involved two or three martial arts classes of varying intensity, at least one hockey game (though it's freaking June and I'm looking forward to the summer off), a mid-week gym workout, and the occasional yoga or pilates class. Eating enough protein, vegetables and fruits are key to keeping ahead of fatigue, along with enough carbs before exercise to fuel the activity itself. After all, I'm not trying to lose weight here, just move it around.

So, even though it's duplicated on Toby's blog, here's the workout for June 13. Keep in mind that these workouts are done in a group of four and in circuits, the goal being to move from one set of each exercise to the next as quickly as one's training partners. Rest time is drastically reduced, which can make even a set of simple pushups frustratingly difficult. This is one full hour of exercise, not one hour of gym time.

To be completed in one hour:

Warm-up:
Agility ladder sprints. Forwards, backwards, jumping jacks, feet in-and-outs on each side.

Session:
48 x 20kg Kettle Bell Swing (3 sets of 8 on each arm)
60 x Swiss Ball Breakdown
48 x 20kg Kettle Bell Snatch (3 sets of 8 on each arm)
60 x Swiss Ball Leg Raise Mountain Climber
30 x 20kg Kettle Bell Snatch (1 set of 15 on each arm)
20 x Tire Flip
3 x Double 27kg Kettle Bell Clean & Thruster
10 x 115lb Barbell Deadlift
5 x 185lb Barbell Deadlift
10 x 225lb Barbell Deadlift
16 x Pull Up
40 x 7kg Medicine Ball Pike Situp
40 x 7kg Medicine Ball Side Touch
48 x Bosu Ball 20lb Dumbell Row (2 sets of 12 on each arm)
10 x Hand Wheel Roll-out

More to come after this weekend!