Today was the first 9 a.m. weekday class I went to at Raw Maui Fitness, mainly because I have to catch a flight this afternoon and won't be able to go to the 5 p.m. class. It was me, Jun and Mary, who is crazy fit. I think she was lifting more weight than me on the push press. Damn.
Anyway today's workout was 21, 15 and 9 reps of kettlebell swings, pullups and box jumps. My time was 7:36 or something like that. (If anyone sees my time on the board and it's NOT 7:36 let me know). Which was kinda odd because our trainer Kristi said usually it takes 10 minutes and I know I haven't improved THAT much.
Well, it turns out my pullups were too damn easy. I was using the green rubber band to assist while Mary was using the skinner purple band. Shoot. Okay next time I use the blue band at least.
BUT . . . I am proud to say I almost killed myself trying to box jump the 24 inch box today. I was trying to push it and managed to crank out 6 when I didn't clear the top and almost ate it. But hey, I tried. That's when I realized failure is fine as long as it's while you are reaching for something beyond your grasp. Next time I'll do at least 10 of the 24 inch box jumps and then pretty soon it'll be for the whole workout.
So, 24 inch box jump attempts good, sissy green rubber band pullups bad. And I should have probably increased the weight of my kettleball too.
I'm getting there folks. It's comin. In the meantime have a safe and fun Halloween because I am done working out and blogging this week. Five days in a row is enough for me. Can't wait to start again on Monday. Then again maybe I'll check out Hardass Crossfit on Oahu while I'm there this weekend. Hmmmm . . .
Friday, October 29, 2010
Thursday, October 28, 2010
Back to Elite Fitness
So when I started this blog I promised a comparison between Crossfit and MMA style training. Except I've only gone to the MMA gym (Elite Fitness) a couple of times while I have been religiously going to Crossfit.
There's a couple of reasons for that, one is when I don't go to Crossfit it's like I fall back and gotta start all over again. Two is that Elite Fitness is kinda out of the way in Waikapu.
Anyway, I promised myself that I would go today to the 10 a.m. MMA cardio class. And I did. And let me tell you, it is a short but intense workout. First we ran around the mat, did footwork and squats and these crazy lunge things that I can't even explain. You get down on one knee and drag the foot from the other leg across the floor. Tough as hell. Throw in some burpees and clapping pushups and I was sweating like crazy.
Ernest is the MMA cardio trainer and it's different every time I go there. Last time we were slamming sledgehammers into giant tires and this time we were doing kicking and punching drills. Thank God I have some martial arts training in karate because I would have sucked at this otherwise. As it was I didn't have the footwork that the other guys had. Plus it's obvious that my right leg is the only one I ever threw kicks with. My left couldn't break a chopstick.
The two workouts are similar as far as being short and intense and have you dripping with sweat the whole way through. But both have different goals. MMA is preparing you for the ring of course, trying to punish your body so that you have stamina to go round after round. Crossfit is just a great all around workout trying to give you functional strength for everyday life. I can see an MMA fighter doing Crossfit to improve his conditioning (and I hear some do) but I can't see a Crossfit athelete doing MMA stuff for some reason. I mean, you wouldn't need to know how to throw a right hook during the Crossfit Games or anything like that.
However Raw Fitness Maui does reccomend that sports be a part of your life, so why not have MMA fill that void? Bump plays soccer regularly and told me he was doing judo until he blew his knee out so me doing MMA stuff doesn't seem that far off base. I'd like to start longboarding again too, not that I ever did it regularly but just to get out in the water on a regular basis would be great.
Man, one more workout tomorrow at Crossfit then I'm done for the week. Hopefully I can keep this routine up. See you tomorrow folks.
There's a couple of reasons for that, one is when I don't go to Crossfit it's like I fall back and gotta start all over again. Two is that Elite Fitness is kinda out of the way in Waikapu.
Anyway, I promised myself that I would go today to the 10 a.m. MMA cardio class. And I did. And let me tell you, it is a short but intense workout. First we ran around the mat, did footwork and squats and these crazy lunge things that I can't even explain. You get down on one knee and drag the foot from the other leg across the floor. Tough as hell. Throw in some burpees and clapping pushups and I was sweating like crazy.
Ernest is the MMA cardio trainer and it's different every time I go there. Last time we were slamming sledgehammers into giant tires and this time we were doing kicking and punching drills. Thank God I have some martial arts training in karate because I would have sucked at this otherwise. As it was I didn't have the footwork that the other guys had. Plus it's obvious that my right leg is the only one I ever threw kicks with. My left couldn't break a chopstick.
The two workouts are similar as far as being short and intense and have you dripping with sweat the whole way through. But both have different goals. MMA is preparing you for the ring of course, trying to punish your body so that you have stamina to go round after round. Crossfit is just a great all around workout trying to give you functional strength for everyday life. I can see an MMA fighter doing Crossfit to improve his conditioning (and I hear some do) but I can't see a Crossfit athelete doing MMA stuff for some reason. I mean, you wouldn't need to know how to throw a right hook during the Crossfit Games or anything like that.
However Raw Fitness Maui does reccomend that sports be a part of your life, so why not have MMA fill that void? Bump plays soccer regularly and told me he was doing judo until he blew his knee out so me doing MMA stuff doesn't seem that far off base. I'd like to start longboarding again too, not that I ever did it regularly but just to get out in the water on a regular basis would be great.
Man, one more workout tomorrow at Crossfit then I'm done for the week. Hopefully I can keep this routine up. See you tomorrow folks.
Wednesday, October 27, 2010
6:22
Can you remember that? Six minutes and 22 seconds. That was my time tonight for our workout of the day. That's how long it took me to do four rounds of 5 pushups, 5 renegade rows (per each side) 5 deadlifts, 5 cleans, 5 squats and 5 push presses all with 40 pound dumbbells.
It was tough but I like weights. Weights make me happy. Cardio not so much. That's why this blog is called, "I hate cardio".
Also today I promised Coach Bumper to start recording my times. Everyone else that works out at Raw Fitness Maui has a notebook where they write down their workout and their times. That way you can look back and say, "Hey look, I sucked less at this workout today than I did three weeks ago. Right on."
Actually it is a useful tool and I should do that. But I have this blog and why not keep my times on here? So when you see this WOD - 6:22 it means Workout of the Day - six minutes and 22 seconds.
6:22. Remember that time. The next time we do this crazy dumbbell marathon I expect to either slash that by a full minute or increase my weights to 50 pound dumbbells.
Yeah you heard it here first. Rod is starting to push the envelope, take it to the next level, go the distance or whatever they say when you're ready to get serious.
Because today I noticed that some of my chin fat was disappearing. WHAT? That's right bitches.
I used to be a tv news reporter and CHIN FAT is the enemy folks. Why you ask? Well if your face gets fat then you look like $hit because that's usually all people see on tv right?
I got out of tv long before my chin fat started to grow and moved to print news but it was still depressing to think that if I ever decided to go back to tv I would look 100 times fatter than I used to.
But now I see there is hope. It is October 27, 2010 and my time today was 6:22.
What's yours?
It was tough but I like weights. Weights make me happy. Cardio not so much. That's why this blog is called, "I hate cardio".
Also today I promised Coach Bumper to start recording my times. Everyone else that works out at Raw Fitness Maui has a notebook where they write down their workout and their times. That way you can look back and say, "Hey look, I sucked less at this workout today than I did three weeks ago. Right on."
Actually it is a useful tool and I should do that. But I have this blog and why not keep my times on here? So when you see this WOD - 6:22 it means Workout of the Day - six minutes and 22 seconds.
6:22. Remember that time. The next time we do this crazy dumbbell marathon I expect to either slash that by a full minute or increase my weights to 50 pound dumbbells.
Yeah you heard it here first. Rod is starting to push the envelope, take it to the next level, go the distance or whatever they say when you're ready to get serious.
Because today I noticed that some of my chin fat was disappearing. WHAT? That's right bitches.
I used to be a tv news reporter and CHIN FAT is the enemy folks. Why you ask? Well if your face gets fat then you look like $hit because that's usually all people see on tv right?
I got out of tv long before my chin fat started to grow and moved to print news but it was still depressing to think that if I ever decided to go back to tv I would look 100 times fatter than I used to.
But now I see there is hope. It is October 27, 2010 and my time today was 6:22.
What's yours?
Running scared
Tonight was a straight up cardio blast. Running and sit-ups. Specifically run 400 meters and then come back and do 20 situps. You had to accomplish this feat within 3 minutes over an 18 minute period. That's 6 rounds of this cr@p.
Now, 18 workouts ago I might have been coughing up a lung. But I've actually improved a bit so I didn't do too badly. Lori was running way ahead of the pack and she tried to say she was going to fail before the workout started. "Oh I'm sick, I've got stuff in my throat, you're going to run way past me" blah blah blah blah.
Well Lori is the typical humble local girl with legs of steel. Former track girl, long jump and sprints and all that. Anyway, running is NOT a weak point for her. Maybe I can beat her at military press but freaking A that girl can take off running so I knew for all her complaining she was going to blast past everyone. Could she have run faster if she was completely healthy? Sure, but she still beat everyone. I just like thinking about stuff like that as she blows past me on every lap. Makes me feel better about coming in second.
Oh by the way, I promised Coach Kikuchi that I would tell everyone that I'm actually IMPROVING my physical condition while working at Raw Fitness Maui. He's afraid that my blog makes it look like I just get beat up every workout. I DO get beat up on every workout but in all honesty it hurts less and less every time. Progress right? You know it.
By the way, someone figure out what 40 percent of 190 pounds is. I hate math and I need to figure out which dumbbells to use to hurt myself with for tomorrow's workout. Oh joy.
Now, 18 workouts ago I might have been coughing up a lung. But I've actually improved a bit so I didn't do too badly. Lori was running way ahead of the pack and she tried to say she was going to fail before the workout started. "Oh I'm sick, I've got stuff in my throat, you're going to run way past me" blah blah blah blah.
Well Lori is the typical humble local girl with legs of steel. Former track girl, long jump and sprints and all that. Anyway, running is NOT a weak point for her. Maybe I can beat her at military press but freaking A that girl can take off running so I knew for all her complaining she was going to blast past everyone. Could she have run faster if she was completely healthy? Sure, but she still beat everyone. I just like thinking about stuff like that as she blows past me on every lap. Makes me feel better about coming in second.
Oh by the way, I promised Coach Kikuchi that I would tell everyone that I'm actually IMPROVING my physical condition while working at Raw Fitness Maui. He's afraid that my blog makes it look like I just get beat up every workout. I DO get beat up on every workout but in all honesty it hurts less and less every time. Progress right? You know it.
By the way, someone figure out what 40 percent of 190 pounds is. I hate math and I need to figure out which dumbbells to use to hurt myself with for tomorrow's workout. Oh joy.
Monday, October 25, 2010
Get a grip
Today I heard some good news. Kehau, the female workout machine at Raw Fitness Maui, said when she first started working out she couldn't even do a pushup. Now she cranks out dips on the rings. What rings? Those gymnastics rings that you see in the olympics. Yes, that's right folks, at RFM they want you do do ring dips. They ain't easy.
Except Kehau manages to crank out sets of 15, 12 and 9. The whole workout was dumbbell hang cleans, knees to elbows and ring dips for 15, 12 and 9 reps and I think I did mine in 9 minutes. Probably more and not less. But I didn't do the ring dips, in fact nobody did ring dips except for Kehau. I don't want to make excuses but I think I'd be able to stabilize myself if I hadn't had that pec tear earlier this year. But I can still crank out regular dips so at least there's that.
And yes I wore underwear today. Or as Kristi asked, "Are you in uniform today Rod?" Yes, don't be afraid, the children will not go blind.
So I got this week and then it's the start of the Paleo diet on November 1st. Thirty days of natural foods and no processed stuff like sugar and pasta and all that. The tough part is going to be no dairy. I loves me some ice cream. And beer. Damn it. But it'll be nice to see the muscles under my gut again. I might even have the nerve to post some shirtless pics. Gotta bring the sexy back you know.
By the way, I apologize if some of you just threw up in your mouth after reading that last line. I know I did. But I do plan on going through with this 30 day Paleo diet. But first let's get through this week.
Except Kehau manages to crank out sets of 15, 12 and 9. The whole workout was dumbbell hang cleans, knees to elbows and ring dips for 15, 12 and 9 reps and I think I did mine in 9 minutes. Probably more and not less. But I didn't do the ring dips, in fact nobody did ring dips except for Kehau. I don't want to make excuses but I think I'd be able to stabilize myself if I hadn't had that pec tear earlier this year. But I can still crank out regular dips so at least there's that.
And yes I wore underwear today. Or as Kristi asked, "Are you in uniform today Rod?" Yes, don't be afraid, the children will not go blind.
So I got this week and then it's the start of the Paleo diet on November 1st. Thirty days of natural foods and no processed stuff like sugar and pasta and all that. The tough part is going to be no dairy. I loves me some ice cream. And beer. Damn it. But it'll be nice to see the muscles under my gut again. I might even have the nerve to post some shirtless pics. Gotta bring the sexy back you know.
By the way, I apologize if some of you just threw up in your mouth after reading that last line. I know I did. But I do plan on going through with this 30 day Paleo diet. But first let's get through this week.
Friday, October 22, 2010
Commando squats (or, why you should wear underwear when you workout)
It was my last blog I believe when I promised you more hilarity to my workout stories.
God has answered my prayers, for today I ripped my workout shorts.
And no, I was not wearing underwear.
Let's start from the beginning.
Today was a nice mix of a 400 meter run, followed by 15 overhead squats, for three rounds. Not too bad right? My muscles were ready, however my shorts weren't. They were cheap K-Mart workout shorts that I think I got for $8 earlier this summer and when I squatted down too far today they split during our warm up.
It was so loud everybody heard it and I jumped up and turned around so that the two females in the gym, Kristi and Kenna (who is only in high school), weren't flashed. I felt my backside and the rip went from . . .
well let's just say everything was exposed.
Yes, it was bad. I was imagining doing the run and cars behind me crashing as they glimpsed a view that should not be viewed in public. Or flashing Kenna and then having her parents filing a restraining order against me.
Luckily someone left a towel at the gym. Unfortunately it was a child's Power Ranger towel that barely wrapped around my waist. Still, it was long enough to block everything so I went for it. Hell, I've been writing about pregnant women and one armed gimps doing this workout so I can't let a little clothing malfunction do me in right? Yeah, didn't think so.
I was last behind Bob and Kenna but I powered through the squats better than I did before. My legs are getting stronger I think because the last time I needed to keep resting. Then again everytime I squatted I could see parts of myself sticking out in the mirror, so I think that had something to do with my increased motivation to finish. My running needs improvement but hopefully that happens over time.
Now I must wash this towel, as there is sweat on it from areas of my body that no child should ever come into contact with. There are several lessons to be learned from this story, which I shall list below:
1) Wear underwear
2) Do not buy cheap workout shorts
3) Bring your own adult sized towel everywhere you go, just in case
Have a good weekend gang,
Rod
God has answered my prayers, for today I ripped my workout shorts.
And no, I was not wearing underwear.
Let's start from the beginning.
Today was a nice mix of a 400 meter run, followed by 15 overhead squats, for three rounds. Not too bad right? My muscles were ready, however my shorts weren't. They were cheap K-Mart workout shorts that I think I got for $8 earlier this summer and when I squatted down too far today they split during our warm up.
It was so loud everybody heard it and I jumped up and turned around so that the two females in the gym, Kristi and Kenna (who is only in high school), weren't flashed. I felt my backside and the rip went from . . .
well let's just say everything was exposed.
Yes, it was bad. I was imagining doing the run and cars behind me crashing as they glimpsed a view that should not be viewed in public. Or flashing Kenna and then having her parents filing a restraining order against me.
Luckily someone left a towel at the gym. Unfortunately it was a child's Power Ranger towel that barely wrapped around my waist. Still, it was long enough to block everything so I went for it. Hell, I've been writing about pregnant women and one armed gimps doing this workout so I can't let a little clothing malfunction do me in right? Yeah, didn't think so.
I was last behind Bob and Kenna but I powered through the squats better than I did before. My legs are getting stronger I think because the last time I needed to keep resting. Then again everytime I squatted I could see parts of myself sticking out in the mirror, so I think that had something to do with my increased motivation to finish. My running needs improvement but hopefully that happens over time.
Now I must wash this towel, as there is sweat on it from areas of my body that no child should ever come into contact with. There are several lessons to be learned from this story, which I shall list below:
1) Wear underwear
2) Do not buy cheap workout shorts
3) Bring your own adult sized towel everywhere you go, just in case
Have a good weekend gang,
Rod
Tuesday, October 19, 2010
Pistol whipped
So back in high school I took a Shotokan karate class for a year. We used to meet in the Paia Community Center and practice for an hour. Before practice we would stretch and warm up, with one of those warm ups being one legged squats. Yeah. You stick one leg out, squat down on one leg and then come back up. I used to be able to do 10 on each side no problem.
Welllllllll, that was a long time ago. Try more than 20 years. Today at Raw Fitness Maui we brought those suckers back although now I hear the official name for that one legged squat is to do a "pistol." Mainly because you feel like shooting yourself afterwards.
So now when I do pistols I fall back on my ass once my I squat past my knee. The whole workout was 5 handstand pushups, 10 pistols (5 on each side) and 15 pull ups for as many rounds as you can handle in 10 minutes. I did 5 rounds and was about to hit the pull ups on the 6th when time ran out. Not bad. Of course I had to put a wooden box under me while doing the pistols but I didn't feel so bad. I don't think anyone did those unassisted. Even our trainers. You need some king sized quads to handle those babies.
And once again the handstand pushups saved my ass. I can crank out about 12 to 15 of those at a time so five is minor. Here's the proof:
Also congrats to Bob, my cousin's husband who I talked into becoming a believer in RMF. He finally joined the regular workout crew (he was having personal training sessions before this to get himself ready) and he tore it up. Go Bob!!!
The workouts are getting less hilarious I know, sorry guys. Don't worry, I sense there will be more humiliating workouts ahead so stay tuned. Promise.
Welllllllll, that was a long time ago. Try more than 20 years. Today at Raw Fitness Maui we brought those suckers back although now I hear the official name for that one legged squat is to do a "pistol." Mainly because you feel like shooting yourself afterwards.
So now when I do pistols I fall back on my ass once my I squat past my knee. The whole workout was 5 handstand pushups, 10 pistols (5 on each side) and 15 pull ups for as many rounds as you can handle in 10 minutes. I did 5 rounds and was about to hit the pull ups on the 6th when time ran out. Not bad. Of course I had to put a wooden box under me while doing the pistols but I didn't feel so bad. I don't think anyone did those unassisted. Even our trainers. You need some king sized quads to handle those babies.
And once again the handstand pushups saved my ass. I can crank out about 12 to 15 of those at a time so five is minor. Here's the proof:
Also congrats to Bob, my cousin's husband who I talked into becoming a believer in RMF. He finally joined the regular workout crew (he was having personal training sessions before this to get himself ready) and he tore it up. Go Bob!!!
The workouts are getting less hilarious I know, sorry guys. Don't worry, I sense there will be more humiliating workouts ahead so stay tuned. Promise.
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