Boka's Journal - Gearing up for DESTRUCTION!

[Boka]

Okay today I did some quick training in the morning, as I will not be in the gym anytime this evening.

DATE: Dec 28th 2007

<font color="#666666"> MUAY THAI - HEAVY BAG WORK</font> - 6:30am

HEAVY BAG - ROUNDS
ROUNDS: 6
DURATION: 2min
BREAKS: 30sec

The rounds consisted of punching of all kinds, blocking, knees, kicking. Basically everything, plus I got a change to work on my flying knee a bit, that was fun. [img]/forum/images/graemlins/grin.gif[/img]

This felt fine but a couple of times I hit my finger a funny way and it was not pleasant. This mostly happened when I went to grab the bag to do some knees.

This was followed by some quick body weight work.

25 Push Ups
25 Sit Ups
25 Jump Squats
Repeated two times with no brakes.

<font color="purple">CROSSFIT</font> - 8:30AM

I decided to do a quick workout that I did a little while ago to see how much I have improved in my performance sense the last time. So here it is.

ONE POOD (36lb) KB SWING ss 12LB MEDBALL FLOOR SLAMS
Reps = 10-9-8-7-6-5-4-3-2-1
TIME = 4:24min

This is compared to Dec 18th result of.

[ QUOTE ]
<font color="purple">CROSSFIT WORKOUT</font> - 7:00PM

ONE POOD KB SWING ss 12LB MEDBALL FLOOR SLAMS
Reps = 10-9-8-7-6-5-4-3-2-1
TIME = 4:41min

[/ QUOTE ]

This is a total time difference of 17sec between the two attempts. It is not much and it could be attributed to better transition between the two exercises, but it is still an improvement.

2MIN BRAKE

1ARM KB SNATCHES
R 10/36 X 5
L 10/36 X 5
TIME: 4:03min

I did a total of 50reps per arm in 10rep alternating sets. It was a good 4+min and I can still feel it.

Well that is it for todays workouts.

[Boka]

This is just an FYI.

I've added a quick blurb on what crossfit it on the 1st page of the journal, check it out if you'd like to know exactly what all this crossfit nonsense I do is exactly.

[Boka]

Today I just has a quick run.

DATE: Dec 29th 2007

<font color="green">CARDIO</font>

TREADMILL
DURATION: 20min
DISTANCE: 2.67miles

I need to improve my long distance running. It's going to come in handy in in the up-coming year.

[Boka]

So this past few days have been eazy, with just some light work done.

Sunday Dec 30th I just did some bag work on the heavy bag for 5 3min round.

Monday Dec 31st I has a 1hour Muay Thai training session.

I ended 2007 on a easy note. Nothing to special really happened.

[Boka]

This was a cruel and brutal day.
The workout was unusual, wrong, insane, immoral, unethical, and god was it was painful!
It was what the Geneva Convention is intended to prevent!
And it's ONE HECK OF A WAY TO START 2008!

So it was a giant Chipper of a WOD. For those who are not familiar with what a chipper is, to sum it up simply it is insane! A chipper is a combination of 4-5+ exercises done one after another for a high rep count.

The 2008 Chipper has 11 exercises and at its highest level required 100reps per with a few exceptions. There was also lower levels of 40, 60 and 80reps per exercises for whose who could not take the full brunt of it.

I decided to go with the full 100 count, for a total rep count of 2008 at the end of the workout. YAY 2008! I was the only one of over a dozen people to take on the full challenge.

And here is how it looked.

ROWING MACHINE - 1,000meters (3:41min total)
RING JUMP DIPS - 100reps
36LB KB HIGH PULL - 100reps
18inch BOX JUMP - 100reps
12LB D-BALL FLOOR SLAMS - 100reps
FLOOR WHIPPERS - 100reps
WALKING LUNGES - 100rwps
ATOMIC SIT-UPS - 100reps
12LB WALL BALL - 100reps
SKIPPING ROPE - 400skips = 100 double-unders
JUMPING PULL-UPS - 100reps
ROPE GET UPS - 24reps = 8 full rope assents.

TOTAL TIME: - 49:48min

I had to make a few small changes to get the workout done. I could not do double unders or skip rope twice in one jump so I did 400 regular skips as well as I could not climb the rope due to finger so I did 3 floor get ups or assents for each climb.

Well I made it through and I wasn't even the last one done, something I expected I'd be. All in all I am a happy camper.

[Boka]

This workings workout was somewhat random. Still incredibly stiff from yesterday and could not move very well.

DATE: Jan 2nd 2007

STRENGTH TRAINING - 8:35am

BENCH PRESS ss STRICT PULL UPS
5/135 ss 6/bw
5/155 ss 6/bw
5/185 ss 6/bw
5/205 ss 6/bw
5/185 ss 6/bw
-- 45sec brakes

FLOOR WHIPPERS
8 per side/135
8 per side/135
8 per side/135
6 per side/135
-- 1min brakes

KIPPING PULL-UP ss PLYO PUSH-UP
10/bw ss 10/bw
10/bw ss 10/bw
10/bw ss 10/bw
10/bw ss 10/bw
-- no brakes

STANDING MILITARY PRESS
6/65
6/95
6/95
5/115
5/115
-- 45sec brakes

This was a quick workout, part two to follow later today.

[Boka]

Okay the DOMS monster is truly starting to haunt me. This evening I was soo stiff I could barely move at all. It felt like my whole body froze over, so I decided to to some cardio to get thing moving and then stretch out. I've been stretching throughout the day but it hasn't helped as much as I would like.

Evening of Jan 2nd 2008

<font color="green">CARDIO</font> - 7:00pm

EPICTICAL TRAINER
TIME: 40min
DISTANCE: 3.03miles
LEVEL: 4
RPM: approx 70

I was going to run but my knees kept buckling from under me.

Then I followed that up with about 15-20min or full body stretching.

<font color="purple">MUAY THAI</font> - 8:00pm

DURATION: 1hour 40min

Just a horrible training session, I had nothing in me. Everything was giving out and buckling.

[Boka]

Yesterday was about them same as Wednesday. Just cardio and Muay Thai, still very sore from Tuesday. I managed to fall a couple of times in the show when my knees buckled.

Jan 3nd 2008

<font color="green">CARDIO</font> - 6:30pm

EPICTICAL TRAINER
TIME: 40min
DISTANCE: 3.22miles
LEVEL: 4
RPM: approx 73-74

Felt better then the day before, the legs are still weak and wobbly but it it was feeling better.

<font color="purple">MUAY THAI</font> - 8:00pm

DURATION: 1hour 30min

Training went better, did some full contact sparing. Everything was sore again but I felt like I had a little more in me.

[Boka]

Okay it's been a while sense I've posted here. Things have been a little hectic, holidays, work, school starting up, etc... PLUS indoor pre-season training for footy is starting and we're doing some indoor training at the moment.

so on tuesday Jan 8th I had some indoor training with the team.

[Boka]

Wednesday was a much better training day for training as you can see below.

DATE: Jan 9th 2008.

<font color="purple">CROSSFIT</font> - 9:00am

"THE FUN 21!!"

JUMP SQUATS
DIPS
KIPPING PULL-UPS
PLYO PUSH-UPS
CROSSFIT SIT-UPS
BODYWEIGHT SQUATS
WALL BALL BOUNCE (12lb)
BOX JUMPS (24")
DB THRUSTERS (45lb DB's)
KB HIGH PULLS (16kg)
WALKING LUNGES (each leg)

REPS: 21 for each exercise
TIME: 11:55min

This was a brutal workout, fun but brutal.

<font color="green">RUNNING</font> - 6:45pm

5k RUN
TIME: 27.43min
DISTANCE: 3.1miles = 5.0km

<font color="brown">MUAY THAI</font> - 8:00pm

an hour and a half of getting my (!@#$%^&amp;*) kicked and nose punched in, fun times! [img]/forum/images/graemlins/smile.gif[/img]