Weekly Workout Train 4/11/10

Per usual, I was a masochist and started the week with Monkey Bar. I can’t tell you exactly what we did, but it did involve sprints outside. And some yoga. And some “do this for one minute” exercises. And there were abs. All in all, I was pouring sweat and as that’s the point, score one for a good workout. After that I decided I had at least a little more in me so I thought I’d go for a run. Well, the best laid plans pave the road to hell and it was more of a “wog” (walk/jog) for 2.30 miles. Not overly shabby. The upside? I’m down one pound. Yes, one measly pound but as I’ve reconfigured my goal weight I’ll take it.

Tuesday sucked. I know that isn’t really a positive statement but it’s true. In Monkey Bar we did 45 minutes of the following exercises trying to get to Power Level for as many as we could:
• Jump rope
• Powerwheel laps (yes, this requires you to strap it on your feet and walk on your hands with abs engaged to get moving. Not easy.)
• Box hops
• Push ups
• Sit ups
• Bear crawls

For the record, I can’t do powerwheel laps to save my butt and it was pretty hysterical. I ended up being a trooper and doing 4 which was the first stability level. I hit Power Level for jump rope (1000 revolutions), sit ups (100 weighted), box hops (100) and bear crawls (10 lengths). I did 50 push ups (25 the “right way” and 25 on my knees) but at least that was Stability level 1. Whew.

Krav was not so much fun. The warm up was one of Dante’s circles of hell with all level 1 self defenses in a free for all and then a circle where we had to do burpees if we weren’t attacking. That lasted half an hour. It is a lot more intense than you might think. After that, our arms were worked with bobbing and weaving with hooks. Then came the fun ground work with more bucking. Let’s just say my escape from a choke while mounted needs some work.

On Wednesday I had every intention of working out. Except that every ounce of my legs hurt and my ribs felt broken. Yeah, chalk that last one up to powerwheel lengths.

Thursday is normally a dual day but after about 10 minutes of level 2, it was apparent that there was no way I could handle the 160 squats Monkey Bar would be calling for. Level 2 would have been a little more ok if it wasn’t for the running and mountain climbers during warm up. Yes, that was *part* of the warm up. It felt really good to hit a heavy bag during class though as we had a group of three for hooks. Then it was on to ground work that includes a bit of mounting. No trap and roll this time, but a much better experience than shrimping.

Saturday saw the double of level 2 and level 1. We realized that the reason we’re having issues with our hooks is the gloves are so stinking big. But, our covering defenses are getting better. Granted I’ll always go for an extended defense first, but at least I know both. I’m not sure why I continue to do a class at 9 a.m. when I know that I have no morning motivation, but perhaps I’ll fix that later. The groundwork wasn’t as bad so maybe we’re making progress. Level 1 was a return to straight punches (can one ever do too many of those?) and kicks. For some reason I couldn’t kick with my left foot. Strange that there isn’t ability there anymore but hopefully just a fluke.

All in all, not the best week, not the worst week. I’ve also incorporated tracking on http://www.livestrong.com/ to try and help figure out the calories in/calories out and see what my nutrient goals are. I’m still just down that one measly pound but I guess it is better than nothing right?