I did one of Funk Roberts’ MMA workouts. (Garage gym workout!)

I thought I’d do something different in the garage this week and do one of Funk Roberts’ workouts.

Funk Roberts is a Canadian MMA Conditioning Coach and Certified Personal and Metabolic Trainer who creates and posts workouts on his YouTube channel. I’ve been a subscriber for a couple of years, at least, but I’ve never done one of his workouts. I don’t watch all of his videos… mostly just those that don’t involve gym equipment that I don’t have.

As an MMA conditioning coach, Funk Roberts creates his workouts to get you into fighting condition. I love his tagline: “Get It Done!” I find this to be motivating. I need to get it done. At the moment, I’m nowhere near fighting condition. I think I’m in better-than-average condition, and that’s great, but there’s a ton of room for improvement. Getting back into fighting condition is my main fitness goal these days.

When Funk Roberts posted his recent Ultimate Full Body HIIT Workout (“full body metabolic workout”) video, I thought, that’s one I can do here at home! I knew I had to try it.

I did the workout on Sunday. By the end of the following day (yesterday), it hurt to stand up straight. I went to BodyPump this morning feeling wary of the ab track and anything involving the glutes. My glutes were fine for BodyPump, but my core wanted none of it. I actually stopped in the middle of the crunches at the end and flipped over into plank, instead, because it was less sore that way.

I’ll post some screenshots of me attempting the workout, but take a look at his video, too, so you can see what I was attempting! I appreciate that Funk Roberts keeps his workout videos short. He gets to the point with no filler content and lays out the workouts with clear instruction.

Without further ado:

 

 

Here are stills of me attempting the workout, in order. I went light on the weights because I didn’t know what to expect. In some cases, I didn’t know what I was doing, at all.

1). Dumbbell Burpee Snatches.

 

Dumbbell burpee snatches (1)

 

Dumbbell burpee snatches (2)

 

Dumbbell burpee snatches (3)

 

This one wasn’t difficult for me, but I felt awkward because I’d never done snatches before, and I wasn’t sure I was doing them correctly. I’ll increase my weights when I can perform the technique more smoothly. The weight I used here (8 lbs) was not challenging.

 

2). Plank Side Raise to Forward Raise.

 

Plank Side Raise to Forward Raise (side)

 

I actually felt this one destroying my abs as I was doing it. I used 5 lb weights, and while they were light for the shoulder-work, itself, the fact that you’re stabilizing yourself with your body set up like a lopsided tripod makes it a killer core workout.

 

Plank Side Raise to Forward Raise (front)

 

3). Side to Side Rotational Lunges.

 

Side to Side Rotational Lunges

 

Otherwise known as absolute hell (for me) and not something I’m doing again without shoes. Yes, please laugh. I am! Seriously, though, I felt all kinds of clumsy and wrong doing these plyo twisting side-to-side lunges. I always feel like my lunge form is wrong, anyway. I’m always working on it. This is a great core workout (obliques, especially)!

 

4). Zottman Curls to Hammer Curls.

 

Zottman Curls to Hammer Curls (pronated)

 

I’d never heard the term “Zottman curls” before. As Funk Roberts says in the video, they’re done with a pronated grip (palms down). I’m assuming that this works the forearms. The 10 lb dumbbells I used felt appropriate given the speed component.

 

Zottman Curls to Hammer Curls (hammer)

 

5). Glute Bridge Chest Press Pull-Overs.

 

Glute Bridge Chest Press Pull-Overs (start)

 

I loved this one! This was one of my two favorite exercises in this workout. I used the 10 lb dumbbells this first time, and they weren’t challenging. Next time, I’ll increase the weights to 12.5 lbs, at least.

 

Glute Bridge Chest Press Pull-Overs (press)

 

Glute Bridge Chest Press Pull-Overs (pull-over)

 

6). Predator Hops.

 

Predator Hops

 

This was my other favorite exercise. The technique is fairly easy, so I could go faster and get more out of it. This whole workout is supposed to be done for speed, and I probably only achieved that in half of the exercises. This was one of them.

 

7). Ab Walk-Outs.

 

Ab Walk-Outs (mid)

 

Ab Walk-Outs (extended)

 

I didn’t feel that I was getting anything out of this one. It wasn’t difficult. This says to me that I wasn’t doing it correctly. I’ll study Funk Roberts’ example again to prepare for the next time!

 

8). Kettlebell One Arm Swings to High Swings.

 

Kettlebell One Arm Swings to High Swings (bottom)

 

This one also felt too easy, and in this case, I know it’s because the kettlebell we have is way too light. 8 lbs isn’t enough. I’ll go back to Ross and get one or two heavier ones for next time.

 

Kettlebell One Arm Swings to High Swings (top)

 

As a whole, this workout was hard. I couldn’t go as quickly as I wanted to go, and in some cases, I barely finished the third round. Here’s a walking-back pic, because a picture speaks a thousand words:

 

Dying.

 

This isn’t even at the end of the workout. This is me hauling myself off the floor and lurching toward the timer somewhere in the middle.

Based on this experience, my impression of Funk Roberts’ workouts is that they’re hardcore and well-designed. I’m definitely coming back for more! I can also incorporate some of his techniques into my standard garage gym workouts, alternating rounds of his exercises with bag-work.

I’m loving the Les Mills On Demand, but it’s always good to changes things up in your fitness routine.

 

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BodyPump at home: my 1st-experience thoughts. (Les Mills On Demand!)

You guys. I just finished BodyPump #99, and it was no joke. It was also at home.

Les Mills has an online option called “On Demand,” thus you can kick your own ass when you miss a workout at the gym… or when you don’t have a gym membership, at all.

Our one-year Les Mills On Demand subscription was one of my birthday gifts to Callaghan, since he often laments that he doesn’t have time to make it to the gym. We got this subscription a few days ago, which happened to be just in time – there wasn’t a class at the gym this morning, but I still got to do it!

We have a full set of dumbbells up to 30 lbs at our house, so that was what I used. You don’t need a step platform, or platform risers, or a barbell, or weight plates, or a garage gym! I did the entire 55-minute workout in my living room using just the dumbbells and my yoga mat (the latter for the first time – I’ve had it for years and the only purpose it’s served up until now was to hold the duster in my cleaning supplies closet, haha).

 

When a gym selfie is a home selfie but still a gym selfie

 

Of course, I have a few first-impression thoughts.

Advantages: I don’t feel the need to wear a thong to avoid panty-lines (just being real with you here). I don’t need to apply sunscreen twice (no before, just after), so that saves me $$ on that. There’s no taking time to get to the gym and back. There’s no mad rush to retrieve and replace equipment, and no worrying about getting in anyone’s way while getting set up. I can do the class whenever I want, at my own convenience, and I can choose any workout I desire from any of the different Les Mills classes available On Demand.

Disadvantages: I don’t get to see my people.

For me, that one disadvantage outweighs all of the advantages, so my preference will always be to go to the gym to do the class. Where BodyPump is concerned, On Demand will save the day when class isn’t available, or when transportation isn’t available, or if I have a virus and I don’t want to expose others.

For my first Les Mills On Demand BodyPump workout, I chose release #99, because it’s my favorite. I worked just as hard, sweated just as much, and got my heart-rate up just as high as I do at the gym. I loved it. It was fun even though I was alone (albeit not as fun as in class). I felt like I got in a good workout, which kind of surprised me, I must admit!

I’m planning to use On Demand to replace BodyPump at the gym when needed, but my main goal with it is to add a second BodyCombat class to my week. Callaghan plans to do both Pump and Combat at home on a regular basis, though he will join me at the gym whenever possible.

I highly recommend checking out Les Mills On Demand as an option if you want to do your workouts at home!

Back in the gym! (Autoimmune B.S. notwithstanding.)

Today, I feel the need to report that I went to the gym this morning. It felt momentous and amazing, even though I haven’t missed that much… I just missed last week Thursday and this week’s Tuesday and Wednesday. Today felt momentous even though I did what I could in the garage last week, and even though I did make it to the gym on Saturday. There are lulls in the doldrums of agony, and you can bet I’m racing to the gym when they occur!

It just felt like a long time. The thing is, as I was realizing this morning while talking to my BodyPump instructor, I have a lot of physical energy, so I feel like I’m literally jumping out of my skin when I’m grounded by stress-induced autoimmune flares such as the one I’ve been dealing with lately. My body is full of energy at the same time that it’s grounding me with joint pain. It’s like a librarian surrounding me with all the books I want to read, then setting a ring of fire between me and them so I can’t get to them. That would be a sadistic librarian. Autoimmunity makes for a sadistic body.

Maybe I’ll post more in-depth about my current autoimmune situation in a future blog post. Right now, I’m enjoying this almost-100% feeling. Things aren’t completely settled down yet; I have more appointments lined up, and lab-work pending review. I’m taking each day as it comes, doing what I can, when I can. I have a lot of writing catch-up to do, too, as a result of all of this.

I’m just so grateful for the V.A. hospital, which has been treating me very well, and for my rheumatologist there, who’s the best I’ve ever had.

And BodyPump this morning was awesome, as usual! I love seeing my people there as much as I love the workout!

 

So happy to be at the gym this morning! I took this before-workout locker-room selfie thinking “BodyPump in 15!!”

 

The rest of the week’s looking fabulous, too. Callaghan’s birthday is on Saturday, so there’ll be shenanegans of some sort in honor of that. He would love to know what’s involved. He’s not going to know until then. Heheh.

Happy Friday Eve, everyone!

Wrangling with B.O.B. (Garage Gym workout!)

A minor stress-related autoimmune flare has kept me out of the gym these last two days, but the garage saved me from inactivity in the meanwhile. The ironic thing is that working out is my therapy to help reduce stress, but if stress gets to me anyway, I’m sometimes unable to do my normal workouts! I know that those of you with autoimmunity issues know exactly what I’m talking about.

In the garage yesterday late afternoon, I wanted to challenge myself in ways that wouldn’t aggravate my right shoulder. I set B.O.B. to a greater height than usual, thinking I’d try to work with the height differential.

A sampling of screen shots from my workout with a 6-foot, 290 lb. dummy:

 

1). I started with a jump-rope cardio blast to get warm, jumping rope in 3-minute rounds to music from Disturbed’s The Sickness album.

 

Cardio: jumping rope

 

As usual, there’s nothing to see here, really. You can’t see the rope when it’s in motion.

 

The rope.

 

Moving on! Here’s the height differential I had before me:

 

Me vs B.O.B. (height differential)

 

I’m 5′, 4″ and 115 lbs. In this case, B.O.B. is 6′ and 290 lbs (fully filled with water)

 

Me vs B.O.B. (height differential)

 

2). I threw some kicks to see where they’d land on someone who’s six feet tall.

 

Side kick (placed and held)

 

I have short legs and I’m not flexible, so this is as high as it’d get. This is not what would happen in reality. If you’re taller than me, I’m much more likely to blow out your knee or your family jewels.

 

3). I tested my left back fist (leaving my right arm out of it). It was indeed a reach to get 6-foot B.O.B. in the face. In actuality, a person of this height would get throat-punched.

 

Back fist

 

4). I tried out some knee strikes on 6-foot B.O.B.

 

Pulling B.O.B. down for a knee strike

 

Knee strike

 

In my current condition with my right side, I can pull all day long, but pushing overhead or straight-arm lifting/extending are a problem. I did a lot of pulling in this work-out.

For these knee strikes, I jumped in to grab B.O.B. by the base of his skull, jumped back in my stance to pull him down toward me, and then came up to land a rear knee. Unfortunately, it only got to his chest. Haha. Again, in actuality in a street situation, my knee would end up lower. That’s fine. A hard knee to your solar plexus will knock the air out of you.

 

5). I found out right away that a standing rear naked choke was not going to happen on 6-foot B.O.B., so I just grappled him as best as I could, really testing my strength more than anything. In real life, I’d have to get him to the ground in order to choke him.

 

Using B.O.B.’s base to step up and get my arm around his throat

 

Even stepping up, I couldn’t twist my arm around to get a proper grip, so I just did this. (My right shoulder was fine with this.)

 

Pulling him back by the throat from the other side (sorry we went out of frame)

 

This kind of wrangling with B.O.B. made for a pretty good strength-training, pulling workout (so back and biceps, I guess).

I did a little more in the way of conditioning exercises…

 

6). Speed punches for muscle endurance:

 

Speed punches

 

Again, you can’t really see anything, but there was some speed happening in these rounds of speed punches. The goal is to stand close and hit fast, not hard. This is like sprinting in place with your upper body.

 

7). Jumping-in planks:

 

Plank

 

I kept a little bend in my elbows to avoid stressing my right shoulder.

 

Jumping in (then back out, repeat)

 

(I suppose all of this counts as knuckle-conditioning, too, since I’m always on my knuckles.)

 

8). For abs, I just did some crunches.

 

Lying on the floor (doing crunches), ha

 

9). I finished up with some stretching.

 

A few stretches at the end

 

I forgot to take a post-workout selfie, so here’s a screen-shot of one of the times I turned to face the phone:

 

(you get the idea)

 

That was it! This was a fun garage gym session. I got to sweat a little, and the whole thing was pretty instructive, too. I’m not done working with B.O.B. set to this height.

1st-world disappointment: Sumo’s latest scandal.

Just wondering:

Have you ever spent your eagerly anticipated 2017 Grand Sumo Tournament catch-up marathon rooting for the one competing champion only to discover, more than halfway through the 15-day September event, that he’s since embroiled himself in a scandal that would lead to his announcement of an untimely retirement?

So have we.

It’s hard to hang onto the excitement of rooting for a guy once you know what will ensue after the event.

You don’t really know what happened, though. He may or may not have slammed a beer bottle or a champagne bottle onto the head of a fellow sumo wrestler in a bar, or he may or may not have used his bare hands. He may or may not have followed the initial assault with 20-30 additional strikes that may or may not have included an ice pick, an ashtray, a microphone, or a karaoke remote control. He may or may not have sent the guy to the hospital with multiple injuries, including a fractured skull and leaking cerebral-spinal fluid, which may or may not have been found, during imaging scans, to be indications of old injuries, rather than fresh ones… all of this occurring in the presence of other sumo wrestlers in the group, wrestlers who may or may not have had some involvement, if only verbal, in the incident.

You’re a newer fan of the sport, but you’re aware of past sumo scandals and sumo’s involvement with the Yakuza; the history of shady incidents and cover-ups in the sumo world makes it hard to know what to believe amid various conflicting reports.

So there you are, blithely catching up on September, when you suddenly learn – in the worst of spoiler alerts – that your guy won’t be completing the upcoming November event; he’ll conclude his honorable career with a sudden exit due to scandal. If any of the allegations are true, you’ll also be encumbered with the image of the guy committing the assault, an image all the more shocking and revolting because you’ve only known him to be a gentleman in the sport.

Thus, the sizable hairy underbelly of the sumo world emerges and casts a shadow over your fledgling fandom.

 

(screenshot) 2017 November Grand Sumo Tournament, day 11

 

Despite sumo’s formal traditions and traditional designation as Japan’s national sport, it turns out to be just like any other combat sport – or any professional sport, for that matter.

Just getting that (frivolous musing) off my chest. Perhaps some of you are sumo fans also wondering what to make of this whole thing!

1-year BodyPump Anniversary!

It’s been a year since I started Les Mills BodyPump!

Yes, it’s already been A YEAR since the pic on the left. I took that mirror selfie in the locker room after my first BodyPump class. I took the second pic 12 days ago (also after class, but at home).

 

From my 1st day of Les Mills BodyPump (10/25/2016) to about a year later (10/19/2017)

 

(This is obviously not meant to be a physique comparison pic. Just an anniversary celebration pic.)

Thinking back to that first class, I mostly remember how perplexed I was trying to do a clean and press, feeling like I was faking it the whole time. I think it took 3-4 classes for me to solve the mysteries of that move. I also remember how sore my biceps were the day after my first class. Everything was sore, but my biceps were the worst!

I go to BodyPump 3x/week, and I still enjoy everything about it: the workout challenges, the friends I’ve made, our awesome instructors, the satisfaction of accomplishment, and the added mental health therapy that goes with working out. (I go to BodyCombat once a week, and I’m still loving that, too!)

So what’s changed in a year?

1). Surprisingly, I’ve put on muscle mass, especially in my upper body. I mean, not a lot of mass. Just enough to surprise me… and enough that I had to get rid of a few sports bras and t-shirts. Either I could hardly get into them, or I couldn’t move comfortably in them anymore, if at all. For the same reason, I also had to ditch a few pairs of underwear.

When I started, I didn’t think I’d gain noticeable size, but I’m certainly not complaining. I wanted more mass. I just wasn’t expecting it from BodyPump, alone. Who knew?

2). While I’m happy with my stronger appearance, it’s the functionality of being stronger that’s the most rewarding part to me. With increased whole-body strength, I can pack more power behind my strikes. I’ve noticed this while working out on the punching bag and the MMA dummy in the garage.

3). I’ve increased my weights for most muscle groups, though not by a lot: I’m at a 2.5-lb increase on each side of the barbell for legs, back, biceps, triceps, and chest. That’s it! Just 2.5 lbs more than when I started. I’m happy with this. It’s more important to me to maintain my form and get a full range of motion than to jump up in weight.

I have not increased my lunge weights. I use either the same weights as when I started, or even less, depending. I have no problem dropping weight if I have to in order to get the form right. I always struggle with my lunge form.

For shoulders, I’ve reached a partial increase: I went up to 5-lb plates for the plate work. Sometimes, depending on the workout, I might start at 5 lbs and then drop down to 2.5’s.

And the barbell for shoulders? Zero increase. It’s the overhead presses that get me. (I could use higher weights if we’re doing only push presses, but we never do only push presses.)

It seems to me that I have to get my mind over the plateau for overhead presses. My shoulders are not weak. It’s a mental thing. To some extent, it could be that since shoulders are last, we’ve already worked them secondarily by the time we get to them. For whatever reason, my shoulders are just gassed by the time we get to those overhead presses!

Abs? Sure, why not. (Haha!)

I’m looking forward to another year of challenges. One thing I’ll start doing, I’ve decided, is I’ll increase my weights for at least one set if I think I can do it well… then drop weight as needed. The only problem with this is that I’ll lose time and miss reps. It might be worth it, though.

Onward into Year 2!

BOB’s first time. (Garage Gym workout!)

First garage gym workout of fall 2017!! I tried out our new Body Opponent Bag (BOB) last Friday. We acquired it just when it got too hot for the garage this year, so I’m glad the long delay is over.

Here’s what I found out about BOB: he’s taller than I remember him to be.

Here’s what I found out about me: I’m shorter than I remember myself to be.

Which I knew, actually. That’s right, Surly Measurement Guy. I stand corrected. (Pun not intended.) The V.A. recently confirmed that you were right: I’m 5′,4″ now.

[For reference, I’m 5′,4″/114.2 lbs – weight as of yesterday]

At his shortest setting, BOB’s got a couple of inches on me. I experimented with the height differential as well as with distance.

Punches are no big deal at his height, but because of his wide base, I’ll have to take matters into my own hands to properly train elbow strikes, as they’re mostly inside-fighting techniques. As evident in the pics below, I didn’t do well with elbow strikes just standing in front of him. I’ll modify for this in the future.

The work-out: I mostly practiced upper-body strikes. I worked in a few kicks, but I didn’t really train lower-body this time. For my cardio warm-up, I ran in place, alternating sets of high knees and those jumping toe-taps (?) (whatever they’re called) on BOB’s base.

This was a 45-minute work-out. I didn’t wear shoes because the mats had been cleaned, but my feet still turned black. Eh. Desert dust… a small price to pay for living in paradise!

 

Superman punch

 

First height observation: My superman punch puts me a couple of inches in the air, so my straight-right lands almost perfectly on BOB’s face.

 

Straight right, aka cross (orthodox)

 

Straight-right (aka cross, if you’re right-handed) from standing.

 

Punch to body

 

Going for a punch to the body. Self-critique: I’d drop my stance a little lower to get my head out of the way. Most people like to hit back when you hit them. If BOB could trade punches, he’d clock me pretty easily in this position.

 

(between rounds)

 

See how I’m kind of knock-knee’d? This is why my lunges suck. I’m always trying to modify the position of my feet in order to get my form right and maximize the benefit of the exercise, but I still have a hard time with range of motion in lunges.

 

Spin punch chamber

 

I practiced some spin-strike techniques; this practice makes for a great exercise in judging distance. Here, it looks like I’m taller than BOB. Optical illusion.

 

Up elbow

 

This is ridiculous. I landed these upward elbow strikes, but you can see that I’m open to all kinds of pay-back shenanegans. BOB’s wide base keeps you from getting inside where elbows are the most useful. I’ll find a way to correct for this.

 

Back elbow chamber

 

This is slightly better; with a back elbow, it’s easier to jump in to close the distance. Back elbows are useful when you want to get out of a close situation you’re losing, though. Like when people elbow others out of the way to get through a tight crowd.

 

Standing stretch

 

I used BOB as a stretching apparatus. I stretched on the floor, too.

 

Stretching (and selfie)

 

Multi-tasking: stretching and mugging for the post-workout selfie.

 

Walking back

 

The walking-back pic. I’m still doing them, I guess!

A word about food: I used to include a post-workout food pic at the end of these posts, and once again, I forgot. There will be lots in the way of food pics this Friday, though, as I’m going to do a food-centric post.