“Iron rusts from disuse, stagnant water loses its purity and in cold weather becomes frozen; even so does inaction sap the vigors of the mind.”
Today’s was a multi-element workout — and a few exercise explanations are required — so instead of my normal Twitter workout update, I’ll post today’s workout here.
First off, it was an absolutely beautiful day here in Eastern NC –sunny, low 80’s, light breeze and low humidity (a rarity in these parts) — made it an absolute pleasure to be outside. No better time, then, to lug my 30-ish lb. homemade medicine ball up to the ECU throwing practice area (aka, the playground), via my trusty fixie. Quite the warm-up. Once there, I hit this little mash-up:
- Overhead Lunges x 45 lbs x 45-ish yds
- Pull-up bar muscle ups x 4
- Elevated feet ring flyes x 10
- Caber toss (for height rather than for for distance; a slightly different engagement and action) x 5
-
Reactive press toss* x 20
Conservatively, I’d say I hit 4 rounds of this, but it may have actually been 6 or even 7. My mind tends to wonder when I’m working out, and since total rounds completed doesn’t really matter to me — I go by per-exercise rep drop off mostly, to let me know when I’m “done” — I tend to lose track — especially when I’m outside at the playground.
the extent of my artistic skills...
*For this exercise, the key point is to pretend that the ball is red-hot — get it out of the hands and as far away as possible on each return. A lightening-fast change of direction is what we’re after.
As a side note, the fixie intervals on the way home (with a diversion through the ECU campus) without the medicine ball made me feel as if I were flying. Until my legs died, that is — pre-exhausted as they were, from the OHLs. Good times 🙂
In health,
Keith
Theory to Practice 