January 07, 2010
Ouch.
With my knee still healing from the marathon (IT Band Syndrome), I’ve taken the past month off of running and started to cross train a bit. Recently Kate and I have been doing workouts from Inflict Training. All I can say is ouch.
The workouts are pretty insane. Today’s was the “Impact Zone†workout, which is one of their easier workouts and is as follows (you can see video of the workout portion if you click their site):
Warmup
10-15 minutes cardio
20x hip activation (with bands)
20x active bridges (20 per leg)
20x shoulder raises w/bands
20x band squats, wide stance
20x band squats, narrow stance
20x pushups
20x leg swings, each leg
20x twisting planks
20x side-to-side planks
Workout
12x dumbell press
12x one-leg squats, each leg
50x crunches
15x straight arm pulldowns
{repeat set}
12x incline press
12x front squats
20x side planks, each side
12x plank rows, each side
{repeat set}
10x walking pushups, each side
12x barbell curls
12x barbell extensions
50x bicycles
{repeat set}
The entire workokut is done without rest (or without as much rest as possible). I use a heart rate monitor and my HR moved between 80 and 90% of my max throughout the entire thing, which is pretty intense — I’ve nearly puked every time I’ve tried to complete the workout, and today, which was my 4th attempt, was the first time I could push through the whole damned thing.
I feel pretty amazing now though.
More founder-y blog posts coming soon about Aussie Millions, some chat about some of the changes around DC to MyDC, blogs, and whatever else I can think of. Probably a cool link or two as well.
4 Comments:
CF23 posted on January 07, 2010 at 12:54 PM
that first part is just the WARMUP??? insane indeed :)
the planks alone would kill me for the day :(
Ribbo posted on January 07, 2010 at 18:28 PM
Add 2 letters to Kate and you get KARATE.
KRANTZ posted on January 07, 2010 at 19:08 PM
Can we do those workouts in Melbourne?!?
veloblank posted on January 10, 2010 at 01:45 AM
awesome finish at the marathon. +1 to taking time off. I also had to take almost a whole month off from the beating my legs and knees took from Baltimore 26.2. gl training for your next.
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