New Addition

Here's the last couple day's workout. ;-)










Grayson Paige Sipes

Born: 3/30/09 - 6:54am

Weight: 7lbs 3oz

Length: 19in

Mixin' It Up A Little - 3/29/09

Got some late season snow last night so it was an inside session today.

-Lower/Upper Body Twist, Shoulder Sweep, ASLR, Ham Curls w/ Ball

-TGU 32KGx10 min
Alt hand every rep. I kept a pretty constant pace...really got the shoulders tired by the end.

-Pistol 16KGx2/2 - 3 sets
Felt good to get some practice w/ these. Amazing how much difference practicing barefoot compared to a Chuck Taylor feels.

Alt w/

-2KB Press 24/24KGx5 - 3 sets
Can't even remember the last time I pressed 2 bells overhead...wore down pretty quickly.

-Snatch vo2 max 16KGx8 - 30 sets
Been awhile for this as well, you can see the theme of today's session. The 80 sets I've gotten in the past seem to be a far cry from today but I'll get it back.

-Card Tearing
Should have got 40 cards but I ripped 2 when my thumb slipped so I had to re-grip and get the other 38, still a PR w/ this type of card. Tried 40 again but had nothing left. I also got 15 with my weak side.

-Lev Block Curl 12 1/2LBSx4/4 - 2 sets
Got sloppy on the second set...this is when I called it quits.

Snatchin' - 3/28/09

Rainy day and I need to get some snatches in before I head to Minnesota so that was the main part of the session today.

-Lower/Upper Body Twist, Shoulder Sweep, ASLR, Ham Curls w/ Ball
I added the ham curls to really fire the hams before the session. I've been working on my gate pattern and when a guy I work with watched me walk he said it looked like I was flinging my legs forward and getting no deceleration from my hammies so...I'll give this a try and see if it cleans it up.

-S.S. Deads 225LBSx3, 315LBSx3, 420LBSx3, 380LBSx3 - 2 sets

-Snatch 24KGx15 - 14 sets
I alternated hands every sets and took a min. rest between them all. Just wanted to get a good number of these in. I need to start getting more of these in and mix in some heavier and lighter reps. We'll see how it goes.

-Bending
SCF Polo #1 to 120 degrees in a little under 3 min.

-Ab Roll Out x5 - 2 sets

-Stairs 28steps(up/down) 2 sets
Super sets w/ the ab rolls.

I'll play with the grippers today again. Probably the same set and rep scheme. I've also been working the card tearing at work. Still trying to get 40.

Outside Again - 3/26/09

It dried up out so I got some outdoor work in.

-Sandbag Rot. Deads 100LBSx10 2sets

-Zercher Squats 100LBSx10 2sets

-Battling Ropes 30sec on/15 sec rest - 12 rounds
Alt underhand wave, underhand wave, alt overhand wave, overhand wave

-Sled Work 48KGx160-180' - 3 laps
Forward drag w/ hands to chest and backward drag w/ arms extended. The ground was still wet so this was much tougher than it has been.

-Sandbag Snatch 40LBSx10/10 - 3 sets
Did this between laps. Grip is ridiculously tough with this. Couldn't get all ten in a row with out resetting grip.

-Closed CoC #1 - 5 times on each hand alternating hands each rep. 2 rounds on this. Tried the #2 but still can't shut it.

-Finger Extension - 5 on each hand

That's it for tonight. Wasn't really feeling it today. Try and tear some more cards tomorrow.

Some Third Way Cardio - 3/24/09

Had to copy a training idea today. I read about this in a blog then the next day I read about it in Purposeful Primitive so I figured I better give it a go. Got some strength stuff in at the beginning then went through this little circuit.

-Regular inside warm up

-TGU w/bar 95LBS,105LBSx1/1
Little sloppy at the end with the 105 but feeling better with the bar.

-S.S. Dead 225LBSx3, 315LBSx3, 400LBSx3, 360LBSx3 - 2sets
Felt good after Prog. Pulls on Sun.

The next 5 moves as a circuit w/ 40 sec work, 20 sec rest, 40 sec work(at same station) then on to next station with only the time to move as rest.

-2KB Front Squat 24/24KG
Probably to heavy would like to keep the pace quicker than I did.

-Sandbag Shouldering 100LBS
Got the new bag, much better than what I had.

-Plate Pinch 25/25LBS
Alt hands and pulled to a standing position.

-Bridge(str/bent elbow)
Continuously walked my arms from straight to bent elbows and back up.

-O.H. Lunge 45LBS plate
Legs were fine, shoulders and arms got real tired.

Got 2 rounds with just a little rest between rounds. Killer work! Burpees would be a good move for this type of work as well.

-Stairs 28steps(up/down) 24/24KG 2sets

That's it for today!

Progressive Pulls(Second Installment) - 3/22/09

Sorta rainy out so I had to stay inside. Warm up included lower/upper body twist, shoulder sweeps, and ASLR.

-Power Clean 135LBS, 155LBS, 175LBSx10

-High Pulls 175LBS, 225LBS, 245LBSx10
Still feels uncomfortable.

-S.S. Dead 225LBS, 275LBS, 315LBSx10
Need to get a heavy day on these next week.

-Stiff Dead 135LBS, 185LBS, 225LBSx10

-Bent Row 85LBS, 95LBS, 110LBSx10

I went a little heavier on the last set of each move this time. Next time I'll drop to sets of 8.

-Card Tearing
I got 35 Carta Mundi brand casino cards. I believe these are comparable to Bicycle brand which is the gold standard. This is the best I've done so far with this type of card so pretty happy with that.

-Stairs 24/24KGx28steps(up/down) 2 sets
Same as last time. Felt good...really have to slow down and think about the toe push and how to absorb the motion.

Good day! Maybe some stretching and Z tonight.

More OF The Good Stuff - 3/21/09

I may never train inside again! ;-) At least not if it stays this nice out. I separated things out a bit today. Here it is.

-Juggling Practice 16KGx10min
Used this as a warm. Got a few cool moves in by the end of the 10. Needs lots of work.

-Battling Ropes 1 minx12 - 30 sec rest between
I alternated between underhand alt. waves, underhand waves, overhand alt. waves, overhand waves. So I ended up with 3 rounds by the end of the 12 min. Ridiculously hard...couldn't make the entire minutes without short breaks. Goal is to work up to whole minutes.

The next 3 moves were done as a circuit for 4 rounds. Tried to go as quick as I could from round to round.

-Sandbag TGU 100LBSx1/1

-Shoulder Carry 100LBSx160-180'(2 carries/shoulder)

-Bridge(arms ext to elbows down) x5/5
Want to start adding some bridge variations toward the end of the sessions.

Cool thing...I strapped on the HR monitor for the previous stuff. Kept it right up around 170 during the moves and dropped to 130 very quickly after movement stopped. Might start tracking these numbers.

-2KB Stairs 24/24KGx28 steps(up and down) 3 sets
Wanted to try this. I've really been working on my toe push with the sled work to try and even out some imbalance in my hips. I wanted to see how stairs made them feel. The way up was good work but what I really liked was the way down. I had to really focus on staying upright and in-line and felt a definite difference from side to side. I think the deceleration required to go smoothly down with the extra weight in hand will build the strength I need in the knees and hips. Will keep posting on the gains with this. Also might try it with some clients and see how they do.

I also tore 30 casino cards. Had to lay off for awhile because of a cut on my index finger but that is ready to go now.

All in all a good day. I should get my IronMind sandbag in next week. The one I have now is already torn to shreds. That'll teach me to try and get away with a cheap alternative. ;-)

Had To Play Outside Again - 3/19/09

-Another nice day, a little cool, but had to get outside.

-Sandbag Zercher Squats and Rotational Deads
Used these to warm up again.

The next 4 moves were done in a circuit(trying to move as fast from one to the next) with 1 min rest after the rope. Got through 4 rounds.

-Sled Pull(Forward Walk w/ Hands to Chest) 52KGx 160-180'
I been posting my sled work wrong. 1 lap = 160-180' not 80-90' like I have been posting. The extra 4 KG really made a surprising difference, wasn't expecting much.

-OH Sandbag Lunge 50LBSx5/5
Liking these lunge variations, me thinks I need them too.

-Viking Push Press 24/24KGx10
Had to try it. Good move, definitely a winder.

-Rope Work(Overhand Wave) x30sec
Still killin' me. Might try to separate this and work it by itself.

Next 2 moves were done continuously back and forth for 4 rounds.

-Sled(Side Step) 16KGx80-90'(half lap)
2 rounds with regular side stwps and 2 with grapevine steps. These were tough but I think it was how I had to hold the handles. I'm going to try and rig a harness for these moves next time.

-Rope(Overhand Alt Wave) x30sec

I was going to try and juggle for a bit but this was it for now. Later on I bent a DS#1 to about 70 degrees on my left hip. Felt tough not sure if I am out of practice or it was just a hard shoe for me.

Planning on progressive pulls this weekend, but if it's nice...I'll probably be outside

Sleds and Sandbags and Ropes...Oh My! - 3/17/09

Scheduled for progressive pulls...but it was just to nice outside. Here's how it went.

-Sandbag Zercher Squats and Rotational Deads 70LBS
No real rep count just movin' for a warm up.

The next 3 moves were done as a circuit w/ 2 min recovery in between for 5 rounds.

-Sled Work 48KGor 24KGx80-90'
Flys and OH work with 24KG and all other pushing and pulling done with 48KG.

-Sandbag Snatch 30LBSx5/5
Very tough to hold onto and a bit of a learning curve on landing the OH position.

-Rope Undulation x30sec
This is just killer! I'm really struggling trying to get the full 30sec. Might mess with shorter hard sprints and long slower continuous movement to see what happens.

The next 2 moves done as a superset with as little rest as possible for 4 rounds.

-Sandbag TGU 100LBSx1/1
Feels like someone is laying on you(and not in a good way) when you try and get up.

-Shoulder Carry 100LBSx80-90' - 2 sets each shoulder
Got very heavy toward the end.

Lovin' this new stuff! That's it for today.

Playin' With A Sangbag - 3/15/09

Got another toy in the other day so I had to try it out. Just trying to find some new fun stuff for the summer.

-Sandbag Zercher Squat and Rotational Deads 70LBS
No real rep count here, just playing and using these moves as a warm up.

-Sandbag TGU and Walking Zercher Lunge 55LBSx1 min/1 min - 5 rounds
This got me breathing pretty good. Funny thing...this sandbag feels much heavier than it sounds.

-Sandbag Shoulder Carry 100LBSx5 Laps
This was continueous with a shoulder switch every half lap.

-S.S Dead
225LBSx3
315LBSx3
440LBSx3
400LBSx3 - 2 sets

-Lev. Block Curls 12 1/2LBSx4/4 - 2 sets
Happy with this, I think sets of 3 was the best I have done.

Fun day! I've got a few sessions I want to get the heavy deads in, then they will get pulled back to about once a week in the progressive pulls as I transition into more outside work.

Quick One Outside - 3/14/09

Much nicer out today. Total training time was just over 20 min. I tried to go from one to another with no rest. I kept the pace up but again the transitions got slower as the session went on. I got through 5 rounds on everything.

-Sled Pull 48KGx80-90'
I alternated what went first but the only to pulls I used where hands tucked close to chest when walking forward and arms extended when walking backward.

-Rope Undulation x30 sec
Can't lie...I didn't make the full 30 on some. I used up/down, alt up/down, side/side, small circles, and press to crucifix. The last was way tougher than you would think pressing a piece of rope would be.

-Jog 80-90'

That's it...short and sweet.

Bundled Up And Went Outside...BRRRR! - 3/12/09

It was COLD today! I was outside for maybe 45min and my cup of water had ice chips on it about halfway through. Managed to work up a pretty good sweat though...more sled work, swings, and rope work. I tried to go from one to the other as quick as I could and take a 2min break after the rope work. I got 5 rounds in but transitions slowed down towards the end.

-Sled Work 80'-90'x5 laps
I used a variety of drags and pushed. 48KG for everything but OH walk...16KG for that.

-2KB Swing 24/24KGx10

-Rope Undulation 30secx5
This was very cool! I've been trying to learn about this for a little bit now and just got my rope in last night. It's a 50'x2" manila rope. Unbelievable work on the lungs, grip, shoulders...pretty much the entire body. John Brookfield has good info on it...Anthony DiLuglio(Art of Strength) is the stuff I got my hands on now...and there is plenty of video on youtube. Check it out.

Awesome work tonight! The rope really added to the session and I'm feeling less crappy at the end each time I go through this stuff. ;-)

Progressive Pulls - 3/10/09

Had to get a little change in for today so I tried a Purposeful Primitive program. It was fun, a lot more volume than I'm use to so the weight was a bit light and reps were way up.

-Power Clean 135LBS, 155LBS, 165LBSx10
First time for these in awhile. Little rusty but alright.

-High Pull 145LBS, 185LBS, 205LBSx10
Not very good with this. Felt pretty awkward, needs work.

-S.S. Dead 225LBS, 245LBS, 275LBSx10
Should go heavier next week.

-Stiff Dead 135LBS, 155LBS, 185LBSx10
Should go heavier next week.

-Bent Row 95LBS, 100LBS, 105LBSx10
I used an overhand grip. It has been awhile for these as well. Felt better by the third set.

-Ham Stretch(legs on wall, butt in corner), Sit and Reach

This was a good change up. Fun to do some of theses moves again. My guess is a little soreness tomorrow. I think this will find it's way into the rotation for a little bit. Once a week seems to be the recommended dose so I'll shoot for Tuesdays.

Got The Deads In 3/8/09

I wanted to do these deads yesterday, but they weren't happenin' after the sled.

-Regular warm up

-TGU w/bar 95LBSx1/1 - 2sets

-S.S. Dead
225LBSx3
315LBSx3
420LBSx3
380LBSx3 - 2sets

-Walking See-Saw Press 24/24KGx10 - 5sets
Alt w/
-Pull Ups BWx3 - 5sets

-Plate Curl 25LBSx3 left/2 right

-Hamstring Stretch

More Sled Work - 3/7/09

-Sled Work
The sled killed me again today. I got five laps again today but used some variations on the holds. I added in some presses, rows, flies, and rev flies. 48KG was used for the regular forward and backward drag and 24KG for everything else.

-2KB Swing 24/24KGx10
I threw one of these between every lap. Thought I was going to throw up a couple different times today but never did. ;-)

I was going to deadlift today but didn't have time, that's OK lots of rain so tomorrow will be an inside day.

Little Change For A Nice Day - 3/5/09

All right, it was nice outside for a change so I decided get some work in out on the grass. I went through the usual prep work and then grabbed the sled and few KB's and headed to the backyard. I also just got a pair of Vibram 5 Finger shoes so I had to try them out. Pretty cool, feels like being barefoot. And if I can find a good fit for my goofy ass foot anybody should be able find a good fit with them.

-Sled Work
I pulled the sled the first half of the lap and drug it backward the second half. Half a lap was probably about 80' to 90'. I must say this kicked my arse! I started with 72KG the first lap...went down to 56KG the second lap...and finished the last 3 laps with 40KG. The legs burned but the lungs were what demanded the drop in weight. It took forever to recover from the first lap. Plus this was the first time I've done this in a year or so, so I didn't really know where to start. Fun stuff. I'm going to try and get a few people together once a week for this type of work when the weather gets more consistent.

-KB Snatch 24KGx10/10 - 5 sets
I threw these in between laps just to get some quick movement in with the sled grinding. Took about 1/2 hour to do this. Definitely need to cut the rest down but just feeling out for today.

-Farmer's Walk 32/32KGx160' to 180' - 2 laps
These felt good, need to use more weight. The length of the lap is a guess again because I'm walking across my backyard. I'll try and get a better measure next time.

-S. S. Dead
225LBSx3
315LBSx3
400LBSx3
360LBSx3 - 2 sets
I wanted to make sure I stay on track with the cycle of deads so I rest a bit then got them in.

-Bending
SCF Polo #1 on right hip to 70-80 degrees. Wanted to go with the right hip because I haven't bent over it in awhile but I didn't have much time to spend on it because of dinner plans. So that and the fact that I'm a sis with my right thigh led to the sub par bend.

I've also been adding in sets of bench press and squats with abduction(theraband around the knees) when I have time at work. Nothing heavy, just trying to train the motion.

Session #5 - 3/3/09

Started off a little different today.

-Toe Touch, 2 styles of Cat/Camel, Lower/Upper Body Twist, Shoulder Sweeps, Deep Squat w/Band Around Knees

-TGU w/barbell 45,65,85LBSx1/1
Very different. Felt good. Not sure if it's because the weight is more spread out but 85LBS felt noticeably lighter(more than 3 LBS) than the 40KG kettlebell.

-S.S. Dead
225LBSx3
315LBSx3
380LBSx3
345LBSx3 - 2 sets

-BUP 24KGx1,2,3,4 - 2 ladders
super set w/
-Pull Up BWx1,2,3,4 - 2 ladders
Presses felt good today, I'll continue to alt between reg and BU. Trying to create as much tension as I can on the pull ups so even though the rep count is low they feel like work.

-Lev Block Curl
15LBSx1/1
12 1/2LBSx3/3 - 2 sets
The 15 was a little ugly but I still got it.

-Bending
20 grade 2's in folded IMP's. Wrists were done by the end of this.

-Back Bridge, Deep Squat Stretch, Cobra/Child's Pose, Cossack w/24KG, Toe Touch, Side Bends

Session #4 - 3/1/09

The usual warm up moves to start it out.

-TGU 32KGx3/3

-SLDL 24KGx5/5

-S.S. Dead
225LBSx3
315LBSx3
420LBSx3
380LBSx3 - 2 sets

-1 KB Press
32KGx1/1,2/2
40KGx1/1 - 4 singles
super set w/
-Pull Up BWx1,2 - 3 ladders
Tried to get a double on the 40 but it wasn't happening.

-Lev. Block Curls 10LBSx5/5 - 3 sets

-Bending
Had a little fun and used all 3 main styles.

-Ham Stretch, Cossack w/24KG, Deep Squat Stretch, Kneeling Lunge, Toe Touch