Second Wind

Second Wind
"Run With Purpose!"

Wednesday, January 23, 2013

The "55" workout

I'm a big fan of the "55" workout.  In it's traditional form it is usually done as push-ups and air squats.  With that in mind, the idea is this:
you do 1 push up and 10 squats, then 2 push ups and 9 squats, 3 push ups 8 squats, and so on.  You repeat the pattern until your last set is 10 push ups and 1 squat.
At that point you've done 55 reps of each (10+9+8+7+6+5+4+3+2+1=55).

It's a neat idea.  What I really like about it though is that you can use that model of Any 2 workouts.

For example, you could do squats and pushups, or pushups and crunches.
You could also do walk 10, 'sprint' 1, walk 9, 'sprint' 2.
You could cross up your running and work out and do run 10, do 1 burpee, run 9, do 2 burpees, etc.

This morning I did dubs and C&J
1 double under, 10 clean and jerks, 2 double unders, 9 clean and jerks.
By the end, it was Brutal.  In trying to do it "for time" and racing through as fast I could, the exhaustion level gets so high you start missing your double unders (catching a foot).  Each double under missed, for whatever reason (especially at that point in the workout), feels like 10 successful ones as effort goes -- And 55 double unders and 55 clean and jerks as fast as you can go...heck of a workout!

Play with it and see what you can come up with.  Using the "55" model and randomly picking Any 2 things will give you quite the workout, with no guides and no real planning!

Tuesday, January 15, 2013

Motivation (motivational quotes)

and not the T.I. song.

Sometimes you just need a little motivation, and I am a sucker for good quotes.

Today I'll share 20 of my favorites (in no particular order):

  1. Those who say it can not be done should not get in the way of those who are doing it
  2. Falling down is how we grow, staying down is how we die
  3. You can have anything you want if you are willing to give up the belief that you can't have it
  4. Pain is inevitable but misery is optional.  We cannot avoid pain, but we can avoid joy if we choose to.
  5. The price of anything is the amount of life you are willing to exchange for it.
  6. We are what we repeatedly do.  Excellence, therefore, is not an act but a habit.
  7. Do not let what you cannot do interfere with what you can do
  8. Success consists of going from failure to failure without losing enthusiasm
  9. Many of life's failures are people who did not realize how close they were to success when they gave up.
  10. Whether you think you can or think you can't - you are right.
  11. Being defeated is only a temporary condition; giving up is what makes it permanent.
  12. Never judge the one who tried and failed, judge the one who failed to try at all.
  13. Adversity introduces a man to himself
  14. Opposition doesn't built character, it reveals it.
  15. Fear is a liar.
  16. Don't strive for perfection, strive for progress
  17. If you are never failing then you are never trying hard enough.
  18. 'Obsessed' is the word lazy people use to describe the dedicated.
  19. Don't stop when you're tired, stop when you're finished.
  20. I do because I can.  I can because I want to.  I want to because you said I couldn't.

Thursday, January 10, 2013

Crossfit Workouts:

I love Crossfit - I am a believer in it's ability to change people.

It's perfect muscle confusion, it's scale-able, and most people can do it.
If you have never done anything before, you can scale it back (if you just did the warm-up everyday you'd have a pretty good workout).
If you are a super beast, it can still drive you into the ground.

See it's based on a perfect model of "you get out what you put in".  Every workout is for time and requires a built in gut check.

All that said, sometimes you can't get to a computer, you want something different, you need more, or you need less, or sometimes they put up workouts like they did yesterday:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
(not designated a hero, not even named) I looked at it and wanted to go sit in a corner and cry just at the thought of it.  Any one of those would be a pretty good workout.

Soooooo,  for those interested, I've compiled a list of 75 Crossfit style exercises.  
Some of these are from Crossfit and a lot of them are from my own torture, er "conditioning" camps that I run for high school soccer programs.

I then placed them into 3 categories (without overlap even though many of them could):  Cardio, Major, Minor.

From here you can choose 1 from each, or just 1 cardio, or 1 cardio and 1 minor, or 1 major and 1 minor, or 5 minors, etc.

  • 10 Cycle
  • 10k Run
  • 400 Meter
  • 5k Run
  • Backwards Run
  • Bunny Hops
  • Burpees
  • Carry/Be Carried
  • Crossover
  • Double Unders
  • Frog Leaps
  • Inverted Bicycle legs
  • Jumping Jacks
  • Lateral Leg Scissors
  • Lunges
  • Plyometric Dice Drill
  • Row
  • Run*
  • Shuffle
  • Sprint
  • Straight arm Rows
  • Suicides
  • Vertical Leg Scissors

  • Back Squat
  • Clean
  • Clean and Jerk
  • Dead Lift
  • Deliver Milk to the Orphans
  • Farmers Walk
  • Front Squats
  • Handstand Push Ups
  • Jump Squats
  • Kettle bell dead lifts
  • Kettle Bell Flips
  • Kettle Bell Gun Slinger
  • Kettle Bell Lawn Mowers
  • kettle bell sumo deadlift high pull
  • Kettle bell swings
  • Medicine ball cleans
  • Muscle Ups
  • Overhead Squat
  • Overhead Walking Lunges
  • Partner Medicine Ball Sit Ups
  • Partner Medicine Ball Vollyball
  • Power Clean
  • Push Jerk
  • Push Press
  • Rope Climbs
  • Rower-Facing burpees
  • Shoulder Press
  • Snatch
  • Sumo Deadlift High Pull
  • The 55
  • Thrusters
  • Air Squat
  • Ball Slams
  • Bench Press Leg Raises
  • Box Jumps
  • Crunches
  • Dips
  • Elevated Push Ups
  • GHD Bench Pulls
  • GHD Sit Ups
  • GHD Back Extensions
  • Hand Release Push ups
  • Knees to Elbows
  • L Sits
  • Leg Raises
  • Pull Ups
  • Push Ups
  • Ring Dips
  • Sit Ups
  • Toes to Bar
  • Wall Sits
  • Wall balls

Friday, January 4, 2013

Resolutions / 30 Feats of Strength for 30

So, I'm curious how many of you do resolutions each year...
Some people do them every year, without fail, in fact, the only thing that fails is, well, all of their resolutions.

I am not, nor have I ever been a proponent in the NYR, but it doesn't bother me for people who do (as the man in black would say "get used to disappointment")

However, with that said, I am embarking on a new journey this year and it does happen to correspond with (around) new years:
My birthday is in early January and this year I am turning 30.  What does that mean?  It's funny to google turning 30 and see that for men 30 is supposed to be the melt down crisis (research shows that women breeze by 30 like it's nothing and freak out at 40, men completely freak out at 30 and breeze by 40... whatever) and though I am not planning a psycho-billy-freakout, I do want to do 'something'.

So, here's my plan:

For the next year, for the time that I am 30, I want to complete "30 Feats of Strength for 30" all revolving around... 30 (or 300, or 3,000).  I'm still ironing out the list but will post it soon enough and then I will chronicle this journey.  I am intentionally making the list things I have never done (have never been able to do) and that I believe I actually can Not do (yes, I am violating the fuzzy "only make goals you can accomplish" foolishness of the NYR).

So, have any suggestions?  I need some good ones ;)

Also, one of you twitter people (of which I suck) come up with a great hashtag for this (somehow "great hashtag" feels like an oxymoron...)