Robert D. Heath

Karate Class 100 Jumping Jacks10 Burpees30 Air Squats30 Double leg Mountain climbers10 v-ups with a dead bug hold of 25 seconds I enjoyed today though I felt awkward. We did bunkai on little snippits of kata, both of which involved throws. I’m embarassed at how much I’ve forgotten in both the Japanese and kata. But,…

Warm up 15 minutes of treadmill intervals Workout 5×7 hang squat cleans, 135#glute and ham raises, 4×10 Core, 3×20 4 way neck machine, 150#cable crunches, 155#hyperextensions

Workout Group had about 18 or so. Warm up Pretty standard warmup and dynamic flexiblity session. Pre-work Consisted of 4 “exercises” we were supposed to do 4 rounds, I think most of us got through 3 before we ran out of time B-Ball court suicides, 2 pushups every time you touch the base line, on…

Work out group About 15 folks showed up. “J” called it “Jump Thursday”. Warm -up Pretty standard fare and a bit short. Pre-work standing between the two sidelines of a tennis court we hopped side to side on the clap sprinted to the same space on the other side of the court and hopped front…

Noon Karate Class Boy don’t I feel awkward after 2 sessions off. Back to the basics. Kinda cool to have the dojo, and the instructor to myself. Worked on Shotei Uchi, and hammer fist A tiny bit of Kata

AM WorkoutMostly this was about getting into the habit of exercise in the morning. I didn’t try to accomplish a hell of a lot. Since my GymBoss timer was in the car, and, it was about 4 degrees this morning I kinda did a tabata cycle. Clubbell, mills, swipes, castsKettlebell, swings, h2h swings, high pull/cleans,…

Workout Group about 20 people. Warm up 360 degree warmupvarious skips and arm swingsshufflescariocabackwards pushbackwards runs lungessupermankicks and so on Pre-Work, 6 roundsblast offslet downs 3, 15 second cyclesburpees, lateral jumps, push ups, for example Triangle run 10 minutes continuoussprint corner to corner on b-ball court, walk short end, jog long side, and repeat Weight…

Second JuJitsu class — Thursday evening was the first. Always nervous to start new stuff like this. The potential for injury is magnified by ignorance and testosterone. An awful lot of hitting the floor too. The floor is hard even when padded. None-the-less, I was struck by how immediately useful Jujitsu is. Lots of “Yawara”…

AM Workout15 minutes of Yoga Noon Workout Karate class was cancelled for the weather. So, today is a rest day I guess. PM Workout 50 minutes of Yoga Down Dog is a suck fest, but, the Triangle Poses and Warrior Poses are just plain a tough combination of balance and strength.

AM Workout Tabata Cycle, 8 rounds, 20 seconds of work, 10 seconds of rest Push ups/Bent over Rows, 115#Clubbell mills, swipes, and casts, 7.5#Thrusters, 115#/LungesV-ups/Contra-lateral Superman Noon Workout2.5 miles of treadmill intervals, 7mph work speed, 3mph rest, 2 minute intervals Core, 4×20 4 way neck machine, 150#Cable Crunches, 150#Cable Push Pull, 60#HyperextensionsSupine Hip March I…