09/10/2011 Back At It

After a strange and unpredicted mental hiatus this week, I was able to get back into the gym this morning.  I actually had a decent workout all things considered.  It was my own version of a Crossfit WOD, coupled with a session of treading on the Arc Trainer.

I started with a 400 meter run on the treadmill, and warmed up doing 12 minutes of three exercises at the top of every minute.  For the first 3 minutes I did 3 reps of overhead squats, 3 box jumps, and 3 sit ups.  I then did 4 minutes of 4 reps of overhead squats, 4 box jumps, and 4 sit ups.  I finished the final five doing 5 overhead squats, 5 box jumps, and 5 sit ups. 

From the warm-up I went right into doing back squats.  After two sets of warm-ups, I did 7 sets of 3 reps at 195 lbs, in between each set of squats I alternated with 30 seconds of ropes, and 15-20 box jumps.  It was a way to keep my heart rate up, and to keep the tension on my legs.  I was surprised to find that I was able to do the ropes without holding on with my right thumb. 

I felt it necessary to get some squats in today because the gym at the Borgata doesn’t have just a bar, only a smith machine. 

After the lifting, and the squats I went over to the Arc Trainer, and got right into a session of treading.  Treading is the cardio workout which begins with 5 minutes of high intensity, followed by 5 minutes of active recovery, working your way down the ladder to 1 minute of each. 

I did my first five minutes of hard work with the resistance set to 80, and the incline set at 20.  I gradually increased my resistance during each work period until I reached 100 during my final minute of high intensity. 

It felt good to get back on the Arc Trainer, as I haven’t used it in over a month.  I got in the best of both worlds today, the power lifting, and the steady state cardio.  I have an aggressive plan next week for workouts, so we shall see what this next week will have in store for me.

Because I am going out of town, I wanted to share a resource from a Crossfit affiliate in Durham, North Carolina, I found the link on the website of Potomac Crossfit my home affiliate.  It’s a list of 75 WoDs which can be done anywhere without equipment, with all the movements focusing on body weight exercises. 

Even if you aren’t a Crossfitter you now have no excuse for not working out, traveling for business and the gym sucks, not good enough, too far from a gym to workout, not good enough, too busy to go to the overcrowded gym, not good enough.  A good chunk of these workouts could be done from your hotel room. 

I Louis Kim can no longer have any excuse not to work out on the road. 

Fight Gone Bad Update

Thanks everyone who has donated!!!! I reached my initial goal of $2,000 on Saturday…Then my parents offered to match every dollar up to $500.00.  I have exactly two weeks to come up with another $500.00, which will turn into a $1,000.00 donation because of my generous parents. 

That’s right contestants, now until the 24^th every dollar you donate will help generate another $1 from my crazy Asian Parents—And if you act now!!! Not only will shipping and handling be included but the guilt you feel from not donating to this guy who has supported you in a similar endeavor (you know who you are!) will be forgotten.

Thanks everyone who has made some awesome donations, I am amazed at the generosity people have shown, especially in the cases of people I haven‘t seen in many years, thank you so much.  I want to again say thank you, thank you everyone.

Now let’s show my silly parents we mean business…

If you don't know already…

I'm Involved With Fight Gone Bad!  A CHARITY WORKOUT WHERE YOU RAISE MONEY FROM PEOPLE YOU KNOW!  SO I WOULD APPRECIATE IT IF YOU WOULD HELP ME!!

Fight Gone Bad is a workout named by an MMA fighter who when finished with it said it was like a fight gone bad, and Crossfit has dedicated a day this month for all Crossfit affiliates to get together and do the workout while raising money for three charities. 

Fight Gone Bad Consists of:

The following five exercises for one minute each, with a one minute rest between rounds and three total rounds.

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The charities invovled are:

The Special Operations Warrior Foundation

Camp Patriot

The Crossfit Foundation

The event is supposed to be on the 17th of September, yet my affiliate Potomac Crossfit is holding the event on September 24th 2011.  In an effort to overcome feeling like a fat guy I am going to do the event.