Wednesday, December 1, 2010

Back on the Hill

Workout of the Day

WOD 1 – In the morning…

Eccentric Loaded Deadlifts 3, 3, 1, 1, 1

Pullups – 1 set for max, 1 set circular, 1 set horizontal

Planche pushups 10, 10, 10

Swiss Ball situps 10, 10, 10

WOD 2 – In the afternoon…

100-150 meter hill sprints

Tried something a little different this morning for my deadlift day. Rather than diving into another progression of 5/3/1 I decided to do a few weeks of eccentric loading, working the movement from the top down and allowing me to put more weight on the bar than I otherwise would. Hopefully this will build some new strength and control through the movement. I was able to get up to 230 kg today for my top set, though I’d like to see better control through the bottom of the lift.

This afternoon I got back out to Nimbus Overlook for some hill sprints. Did 2 separate hills for a total of 3 sprints, each taking between 40 and 50 seconds. This was a max effort activity that, again, has no equal in difficulty. Depending on the weather, I’d like to start coming once a week to try to improve my times.

On another note, I must apologize for falling off of the video challenge for last month. I dumped my camera into the lake a few weeks back and haven’t replaced it yet. Hopefully I can rectify this situation soon and get back on the train. I’d still like to do a bystander workout, so until I do that will remain an open challenge for anyone to submit.


  1. quick question: what are circular and horizontal pullups?

    sorry to hear about your camera.

  2. doron, the circular pullups are just pullip up over the right hand then descending over the left, or vice versa. winds up making either a clockwise or counterclockwise circular motion. the horizontal version is just holding the up position and shifting left to right above the bar. both of these focus more on stabilization and sustained contraction. also, they're a nice change from the standard straight ahead plane of motion that regular pullups always operate in. hope this helps!

  3. Hey Blair, Ive been following your blog for quite a while and I enjoy your posts. Anyway, last month I finally went and checked the Kalorama Balance Gym in DC. I liked the facility so much that I joined the next day. The atmosphere and wide range of awkward objects (kegs, tires, atlas stones, 100# D-Ball) provide great variety in training.

    Are you planning on visiting DC again any time soon?

  4. thats awesome!! so glad you found that place. i don't have any plans immediately to visit, but im sure it wont be too long. i'd guess sometime in the spring.