Hertz Donut workout

Can barely type this out:

100 Jump Rope (2lb rope)
     3 rounds of:
         10 Ring dips
         10 Box Jumps (24" Box)
         10 Knees to Elbow

100 Jump Rope (2lb rope)
     3 rounds of:
         10 Straight Leg Kick (each side)
         10 Cross Behind Squats (total)
         10 Burpees

100 Jump Rope (2lb rope)
     3 rounds of:
         10 Squats
         10 Wrestler Situp
         10 Pushups
 And I wore my cool 18lb weight vest and no puking.  YAY ME!!!!

It took me 18:46 to finish, but kept seeing stars near the end.  Boo!

Good luck

Just Cuz I can

OH BOOOY!

Here is a KILLA for y'all.

This is a Super MAXX workout.

3 rounds, each round

to max out the exercise.                                                My Numbers

Pushups (sub, on parallettes)                                           16-17-21

Goblet Squats (with 35 lbs)                                              50-18-18

Wrestler Situp                                                                 25-24-26

Ring Rows (Subbed pullups)                                              7-6-8

Leg Lifts (Wish i could have subbed someone else's legs)  31-14-19

So round 1, go through all the exercises and max out.  Same for round 2 and 3

Oh, and I did not forget my weight vest this time.  18lbs just for giggles.

If you finish early, treat yourself to "Cappy America"

Get'um Killas

DarkArashi

Slogicon workout

Well, here goes;

The Slog Workout.

500 Jump Ropes (Sub in 2lb jumprope)
100 Squats
100 Wrestler Situps
50 Pushups

Oy!  That is insane!  No, not really.  Here is the deal.  I have listed the total effort, you choose how you are going to do it.

You can do one round of 500/100/100/50

or five rounds

or ten.

Your choice.  I did it in one round once.  (never again)

My numbers are:  200/40/40/20
                             150/45/35/21
                             100/15/25/9
                              50

Took me 13:41 minutes to do this.  Oh, and I "conveniently" left the weight vest at home.

Good luck with it and do post times to shame me. 

DarkArashi

Easy workout for y'all

Here you go, easy one so you can feel butch too.

As Many Rounds As Possible (AMRAP) in 15 minutes.  I did six.

50 Jump ropes (I subbed a 2lb rope in)

5 Ring Rows (I subbed kipping pullups)

10 Pushups (Yeah, i know, I used Paralettes so I could go deeper)

15 Squats (um...nothing here)

Oh, I also wore an 18 pound weight vest.

Good luck,

DarkArashi

Now, I give you...a carb's story.

Now we can learn all about carbohydrates.

If you do the chemistry on proteins and fats, you will find you do not really need the carbs.  The body can produce energy from these types of intake.

"YAY!  Jerky and pork rinds for everyone!"  Yeah, um NO!

Carbs range from simple (fruits and vegies) up to complex (starches and grains.)  Classifications are confusing since scientist rewrite the definitions constantly.  No wonder diets are all screwy.

Best way to understand is to learn about Monosaccharides,  Disaccharides, Damn-imissedmyride, and Oligosaccharides.  Yeah, I'll stick to the small words thank you very much.

Immortal Peach

In my world, I think of simple carbs as items easier to digest and convert energy from; apples, bananas etc.  Complex carbs take longer to digest and hold more vitamins, minerals and good stuff for you.  Yes, I know you say alcohol is a simple carb, but I do not include this or refined sugars as a simple carb.  These items may give you a great sugar buzz, but are not helpful for training purposes.

So, what and when do I eat?  Good question.

Fruits, Vegetables and grains.  I tend toward more fruit and grains due to ease of use, but vegetables when I can.  This is another chemistry challenge for you.  Start with fruits in the morning (or vegetables) and then add in grains and then more protein toward night.

Also, depends on what is coming up in your training.  Easy workout, then fruits.  If you are running a marathon, maybe carb up with some heavy pasta two days before to prepare.  Heavy pastas or refined carbs take more energy to process, but will fully saturate your system for heavy workouts.  Down side is the coma effect of so much processing.

The best way to figure out why carbs to eat, is make a list of all your favorite carbohydrates (sans beer, soda pop, fruit loops) and check out the stats on these foods. There are many calorie counters out there, but I found www.livestrong.com to be a better source.

As for how much, use carbs to fill in around protein and fat.  You may even find yourself reducing fat and adding carbs for a particular belt test coming up.  That is okay.

Through constant diligence, you will become your own best judge and learn to effective modify your diet for the days ahead.

Good luck,

DarkArashi

EHN!!!!

Today's Butt Stomp...

This is a tabata workout.

That means eight round of each exercise and then onto the next one.

Each round is 20 seconds of work and 10 seconds of rest.

Pretty easy right?!

Here you go

8 rounds of Lunge Crunches (alternating each side per round.  i.e. right side round one, left side round two)
8 rounds of Blade Kicks (alternating each side per round.  i.e. right side round one, left side round two)
8 rounds Push Press with 50lbs

8 rounds Ring Dips

Here are my numbers

10/10/10/10/10/12/13/13
14/14/14/14/14/15/15/15
4/9/6/7/8/7/7/6
9/5/8/7/5/4/3/4

Good luck and don't forget your sweat cup under your chin.

DarkArashi

ps. and sweat cups under your elbows too.

Diet Building Blocks.

Now that we know a little more about fats and why they are good, let's look at another diet component.

Before we begin we have to understand a basic fact about our body.  Most people will tell you that the body is an engine and needs fuel.  Yes, but that is only half.  You need to think of the body as a self-repairing battery.  What I mean is this:  every activity you do, breaks the body down.  The body will then repair itself in anticipation of the activity again.

So not only do we eat to fuel the body, we need to eat to repair and rebuild.  Protein is the body's building block.  It comes from many sources, meats, eggs, diary, nuts, grains, and beans to name a few.  You choose based on your beliefs or potential allergies.

I was raised on elk and deer meat.  It does not get better than that.  Living in the city, I tend to use eggs and turkey.  But how much protein?  Current diet recommends 0.4 grams per kilogram of weight.  That is not a lot, not at all.

Figure one gram of protein per pound you way.  Using our 150lb model, they would be ingesting 150 grams of protein or 600 calories.  You can tweak this up or down depending.  At most, you may range as high as 2 gram per pound of body weight.

Adjusting protein intake is a little more critical than adjusting fat intake.  If you are deficient you will not know until you workout.  You have had those days where doing 10 pushups is nothing, you could do 11 if you wanted to.  Then then next day you can barely do 7.  WHAT THE HELL?!

What the hell is that you did not ingest enough protein to repair the muscle.  You are working out at reduced capacity.  When the muscles are fully repaired then the body is ready for those 11 pushups.

Now ingesting too much protein could be another problem all together.  High protein intake is a major strain on the kidneys.  Be sure to drink plenty of water to help out with the passing of waste.  When your kidneys become overworked, this weakens the body.

And I also need to mention, especially for the ladies that are prone to bladder infections, you should add a glass of cranberry juice into the mix.

When is the best time to eat protein?  All through the day.  Divy out the protein in small doses and larger doses for after the workouts and before bed time.  When we sleep at night, this is when the body does most of its repair and really needs major amounts of protein.  And we all know what happens when we get a large dose of protein, we tend to slip into a food coma.  Digesting protein is a major energy drain, but it is necessary for recuperation.

Now that you have your protein goal, be ready to tweak it.  That 150 grams is an average throughout your cycle.  If you run 12 miles on day, you may not need as much protein as playing rugby all day with a 20 lb ball.  There is no way your body is going to be happy with just a burger.  You are going to need the whole cow.