17 minutes of Hell

Since we have been working on getting our IMPACT Fitness Bootcamps up and running, I have spent a lot of time in Franklin Wirth Park in Brookfield, WI.

I have little time to train and even less structure in my workouts, which I don't really mind, which is really odd for me. Usually my OCd tedancies have me second guessing my exercise selection, workout proressions form week to week and I constantly ask myself, "Is this what I should be doing?"

I have no problem with program design for others.

Kori's lead up to the RKC...no problem.

Kevin Shockley's progression to a national title in inline speedskating, no problem.

Preparing David Diaz for his final ameuter fight and helping cut weight from 142 to 125, no problem. Not fun for David, that was a huge cut.

So what the hell is wrong with me.

Nothing.

Even the coach needs a coach. So instead of obsessing over the lack of structure, I will embrace it and pick and choose workouts from other coaches for now adapt them to my abilities and move on to the next one.

My workouts are always more of a conditioning type workout. My sport (Muay Thai) does require some limit strength work, but strength/power endurance trumps limit strength when in the ring.

So while at the park today, while Kori timed me, this is what went down. I had taken an energy drink about 30 minutes prior so I was ready to go.

I can't take credit for the structure of this workout, I admit, I stole the timed ladder concept from Jason C. Brown of Crossfit Philly. I Now know why he uses it. It's pretty brutal.

All KB movements done with a 16kg bell (more on that in a later post), all movements done for 30 secs includingthe rest intervals.

2 arm swings
rest
2 arm swings
push ups
rest
2 arm swing
push ups
2 arm swing to a squat (slide hands to the horns and squat, return to a swing each time)
rest
2 arm swing
push ups
2 arm swing to squat
around the body pass - 15 secs each direction
rest
2 arm swing
push ups
2 arm swing to a squat
around the body pass - 15 secs each way
2 arm swing (we do a ton of swings in our class and with clients)
rest
2 arm swings
push ups
2 arm swing to a squat
around the body pass
2 arm swing
BW squat
rest
2 arm swings
push ups
2 arm swing to a squat
around the body pass
2 arm swing
BW squat
burpees

that's it, total work time was just about 17 minutes.

Mixed and slammed my Post Workout Recovery Shake and contionued to sweat for about another ten minutes.

In the next couple of days I'll explain the "light" weight.

Thanks for reading.

BJ
IMPACT Fitness