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.
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.
4). I tried out some knee strikes on 6-foot B.O.B.
Pulling B.O.B. down for a 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:
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:
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.