Cooper Test in the Morning

Sometimes you just have to try it.

As I write this, it seems that the first thing in the morning work out is ok, though I did have to take a 40 minute nap come lunchtime. Haha! But I think that has more to do with how I slept for just 5 hours last night. Some days, you need to maybe skip a workout and rest. Some other days, you should just suck it up, skip the snoozing and get a 30 minute workout in.

The 12 minute run seems to be a good test of cardiovascular endurance. Long enough to really test out your lungs, but not too long as to be a significant long distance run that would be too taxing to some people. I'm not sure how Dr. Cooper developed his result standards table, but I guess it can give you a ballpark estimate of how you compare to most of the population. Bottom line, when you do the 12 minute run again sometime in the future, you can see if and how much you've improved.

0500-0530 in the morning
Warm up:
- 3x10 reps each of: High knee run, Cheerleader run, Running in place

WOD: Run the farthest you can in 12 minutes (Cooper Test)
= 2,640 meters

- - -
1740-1850
Warm Up:
- 300 jrj = 2min 12 s
- DROMS
- 10 each: Pyramid push ups, Pull ups, Arch/Hollow Rocks, Samson lunges, Side lunges

Strength Training:

5x5, 3x3 Shoulder Press
- 1x5 @ 50, 60, 70, 80
- 5x5 @ 90 lbs
- 3x3 @ 105 lbs

3x7 Pull Ups
- 3x7 strict ring pull ups

WOD:
21-15-9 for time:
- burpees
- reverse crunches
= 3min 57 sec

Let's go sago!

From this point on, once in a while I will be posting a workout that I performed. Ideally, I'd be able to put here all the workouts that I'll do, in an effort to improve my documentation, and ultimately the quality of my own training. If I have extra time, I'll also add in some notes for those who will want to do the same workouts, and some thoughts on specific issues related to physical conditioning and the martial arts.

The previous workouts on this blog are actually patterned after ones that I've done myself, so what I'll be posting won't really be that big of a stretch for those that I've coached for those WODs earlier this year. The biggest difference will be that my strength training will involve a lot of weightlifting and some gymnastics, so equipment may become a constraint for those working out from their homes. In this case, you can always substitute the weightlifting exercises with similar bodyweight strength training exercises. For the gymnastics, there are also always substitutions that you will be able to do.

As always, before you do any of the exercises or workouts that you read from here or any other source, make sure that you recieve good instruction from a competent coach on how do these properly. Bottom line, the possibility of injury is always a risk we take.

For today, this is what I was able to do:

Warm up:
- 300 jump rope jumps
- Dynamic Range Of Motion exercises: shoulder dislocations, chicken wings, prone scorpions
- 10 reps each: incline rows, side lunges, v-ups, 30lb DB windmills

Strength Training:
5x5 Shoulder Press
- 1x5 @ 60, 70, 80, 90 lbs
- 4x4 @ 95 lbs (65% of previous 1RM)

Workout Of the Day:
10 rounds for time:
- 5 pull ups
- 10 push ups
- 15 squats
= 15min 55 sec

* Performance was down to around 80% of previous efforts. It will be a long hard climb back up. hehe.