Vacation is almost over

5K row in the basement. 21:50. First 5K on the rower. Fun.

Played two rounds of golf this past week too! Love the Wii.

Christmas Heave

Well, it was the day before the day before, but I couldn't let the title go.

Short moment at the gym: 3 rounds of bench press (max reps), pull ups (max reps), 20 front extensions.

Bench press 155 x 6,6,6 and 15, 10, 6 pull ups. Then a meeting!

one exercise2

cleans: 95 x5; 110 x5; 125 x5; 135 x5; 145 x2. heavy day & a miss.

Pissed

myself. Almost

Squats; Overhead, 45 x 10, then regular 135 x 5, 225, 3, 245 x 3, 265 x 3, 285 x 3.
Deadlifts; 225 x 5, 275 x 5, 295 x 3 (grip failed)
Finisher squats: 20 x 155, 15 x 155, alternated with 25 push ups with one foot touching.

More rowing

AKA basement torture session.

3 rounds:
500 m row (2:06, 2:02, 2:06)
Push-ups (10, 9, 9)

Getting harder to knock seconds off those 500s!

Then,
1500 m leisure row (7:15, or ave. 2:25/500m)
15 bench dips

No stretching; Tim woke up.

one exercise1

gotta sneak down as I don't want to stay at work late on the week of Christmas!

press: 121 x4, x5, x3.

Basement uhhg fest

4 rounds for time of:
500 m row, 15 bench dips, 25 bw squats, 15 wide out push ups.

Rows were 1:44, 1:55, 2:01 and 2:04. Total time was 21:40.

I felt gross.

rounding

squats: 285 x5, x4, x2.
bench: 160 x5, x5, x3.
cleans: light day = 95x5, x5, x5; 105 x5; 115 x5.

I received the feedback from the gym supervisor that, during the squat, when I am going back up the arch in my lower back deteriorates and becomes rounded. In the 3rd set I tried to keep it arched but bailed after the 2nd rep when I couldn't.

Also, got my copy of "The Strongest Shall Survive" by Bill Starr and am giving his program a try with the cleans.

Sprints

Short and sweet, and thank god it ended quickly because I felt quite nauseous at the end, which doesn't bode well for frisbee season, which is five months of lame winter workouts away.

4 rounds:
500 m row (2:09, 2:06, 2:06, 2:15)
Bench dips (15, 13, 12, 11)

That's all. Seriously. The rows were pretty intense, and at least 5 seconds faster than I've ever done them before. And it wasn't so long ago that I could do only 10 bench dips in a row. :-)

I'd like to note that my legs are still sore from Monday's workout. The tabata, I assume (but maybe the dogs?) Also, I'm trying to think of this as my 3rd workout of the week, because on Tuesday I vacuumed the house with Tim on my back, and then shoveled the driveway. Counts, right?

Busy week, catching up

Found the class room empty on Tuesday and quickly invented a cool circuit.

For time 4 rounds of 15 30 inch box jumps, 15 sumo high pull deadlifts (70 lbs), 15 push ups, 15 walking over head lunges (70 lbs). Pretty tough, but not brutal; 25:20. Heavy on the back and shoulders!

elbow river

press: 119 x5, x5, x5.
cleans: 142.5 x3, x3, x3, x2, -. strike one.

hurt my elbow on the first set of the cleans. blerg. no chins as they kinda make my elbows ache at the best of times.

second set blues

squats: 280 x5, x2, x5, x5. The second set I had a bad rep and then I thought I might dump the bar on the hapless soul who decided to do push-ups in the bar dumping range so I shut it down.
bench: 158 x5, x5, x5.
cleans: 140 x3, x3, x3, x3, x3.

My god, a workout

At the Big Boy hour...

Power cleans:
5 x 115, 5 x 135, 2 x 155, 3 x 145.

Press: 3 x 95, 3 x 95, 3 x 95, 3 x 95. Weak. Hampered by baby shoulder. None of the big boys have baby shoulder.

Deadlifts: 5 x 235, 5 x 255, 5 x 265. Easy-ish.

Chin ups, 10, 10, 10.

Damned dogs

Past couple weeks have been 2-workout weeks. Boo! Renewed effort is required to get through the holiday season.

So, today:

Squat tabata (with 10 lbs)

Hang clean + push press (65 lb) - 6, 5, 5, 6

20 minutes of "beginner" yoga. Indeed. I used a DVD we gave Constance last year for Christmas. (From which I removed the shrink-wrap.)

Guess which part was the hardest? Let's just say that I didn't quit the yoga because Tim woke up. Had to start skipping the downward dogs partway through. (I assume that if you're flexible enough you can achieve a certain... balance... in that pose so that you're not holding all your weight on your arms. And that's partway through the mere 20 minutes I lasted (I assume the whole thing continued a lot longer). Also, I need a yoga mat. I ended up with white fluff EVERYWHERE. Who's the wiseguy who thought a white shag rug in the living room was a good idea? The guy who's getting me a yoga mat for Christmas, that's who.

still can't count

press: 116 x5; 117 x5, x5, x5.
chins: 8, 6, 5.

I tried some cleans at 145. I did one and it was monstrously hard. hmmph.

This week, as the weather worsens

Sunday:
8 km (or so) run in the woods.

Tuesday:
3 rounds
15 db snatches - 22 lbs (each arm)
20 sit-ups on the ball
7, 8, 9 push-ups

Thursday:
Lift stroller with 19 lb child to waist height and stagger 4 steps through snowbank and lower without dumping child x 2
Repeat both reps, but with grocery-laden stroller.
Shovel snow.

Reporting late

On Tuesday I did 5 rounds max reps of 155lb bench press, pull ups, and 15 front extensions.

8/14/15, 7/9/15, 6/7/15, 5/7/15, 5/6/15.

can't count

I thought i was squatting 280. Admittedly it wasn't as hard as I thought it would be.

squats: 270 x5, x5, x5.
bench: 156 x5, x5, x5.
cleans: 140 x3, x3, x3, x3, x3.

Thursday 5

5k that is:

22:25, followed by 50 walking lunges.

down but not out

squats: 275 x2, x5, x5, x5. my mind wandered during the first set and i had to leave the bar down at the bottom. glad i recovered for the next three.
press: 115 x5, x5, x5.
deadlift: 280 x5

Xfit total 670 x5. New pb in the press and the squat. The fractional plates have made a big difference in the press.

Overunder: i want to open our welding shop/gym NOW.

hufrontsquats!

Excuse me!

Yesterday, a warm up then front squats 135 x 3, 155 x 3, 175 x 3, 195 x 3, 205 x 3.
Dips: 3 x 15.

Damn you, MacLean

Making me work hard on a Tuesday.

3 rounds:

21 right arm db snatches (22 lb)
20 sit-ups on the ball
5 push-ups on the ball
21 left arm db snatches
20 sit-ups on the ball
5 regular push-ups

21:00.

And time left in the nap to stretch.

Lagging

Oh the fatigue.

Crossfit variation today. For time 3 rounds of:
21 x 30lb dumbell snatches w/ right hand, 15 front extensions, 7 pull ups
21 x 30lb dumbell snatches w/ left hand, 15 front extensions, 7 pull ups

18:00

recovery time

there was not much. i'd like to pretend that it was the start of the Christmas Season so that's why i wasn't ready for today's workout. there, okay, i'm pretending.

bench: 154 x5, x5, x4. there is something a little monty python-ish about having the bar pinned to your chest while you can see the gym manager's eyes glued to her laptop 20 yards away. but, like a good cautious solo bencher should, i didn't have any clamps on and just slid the plates off to one side.

cleans: 140 x3, x3, x2, x-. this is the part that made me think i wasn't really up to the workout as the 135's went up like nothing on friday.

i begged off on the chins.

The slow pace

Of progress.

5K, 26:45.

Still feeling on the leisurely side (ie: I could still giggle during the LOL podcast I was listening to). I should probably start aiming for the 25 minute mark.

Me too, with less pushing

About 9 km in just under an hour. But I didn't have to push a stroller.

Finisher: bacon/mushroom/cheese burger with sweet potato fries and a beer.

Wakey wakey...

...Shakey shakey

Friday, squats day.

135 x 5, 225 x 5, 245 x 5, 265 x 5, 275 x 4.

Finishers 2 x 155lb x 20

16 pull ups, followed by 4 pull ups.

Hasty exit.

Saturday. 9k -ish run WITH MY SWEETHEART. Not for time. (almost an hour). Pushing children!

cleans

squats: 270 x5, x5, x5.
press: 113 x5, x5, x5.
cleans: 135 x3, x3, x3, x3, x3, x3. Had an extra set 'cause I was feeling ornery. It turns out it was the runs the last time.

Should've been napping

The greatest achievement of this workout was that after the third set of rowing, I laid down on a soft bed in the semi-darkness cuddled up to a warm little lump of coziness for five minutes... and then GOT UP AND FINISHED THE WORKOUT.

Tim woke up 20 minutes into his nap/my workout. Are you fucking kidding me, kid? NOT long enough for a morning nap. So I laid down with him a bit and he went back to sleep, and I finished up. I'd hit the wall after round 3 (as the numbers show), so the lay-down actually enabled me to finish.

In the nursery, pre-nap...

4 rounds:

15/leg hip raises (shoulders elevated)
Plank (90 count)

[Break to put Tim to bed]

In the basement...

4 rounds:

750 m row (3:23, 3:23, 3:35, [break to lay down with Tim], 3:25)
One-arm db presses, 22? lbs (6/arm each set)

Sometimes I do extra exercises I wasn't going to do simply to make it easier to record in the subsequent blog post. For example, I really only wanted to 3 sets of the dumbbell presses, but it would've been more complicated to write it down (as above), so I just did another set.

The twenty minute concept

I set up the Concept 2 in the basement with the intention of also setting up the playpen so Tim and I could "play" together. Unfortunately, the playpen confounded me so I had to wait until nap time.

3 rounds:

1000 m row (4:50, 4:35, 4:35)
push-ups (8, 9, 10. No idea why I was able to do more instead of less.)

Intended to add some glute exercises to this workout, but the little bugger work up early.

Embarassing

Frankly, rowing hard is embarrassing. There is a lot of teeth bearing and gasping. And its not like your going anywhere. But there ya go.

For time (until the ipod stopwatch failed, so, I have to guess at 18 minutes). Bench press, 155 lbs, max reps (7, 6,5); Pull ups, (15, 7, 6); row, 1000m (4:04), 750 m (3:03), 500m (2:00).

Fun!

couple of saunters

Tuesday pm: 5k; 35:19; 154bpm

Wednesday am: 5k; 31:50

Wednesday pm:
bench: 151 x5, x5, x5.
chins: 7, 7, 5.
cleans: 135 x1, x1, -. I think these failed because of the runs.

Jet Lag

Where is it? Is that what they mean by Lag?

Yesterday: 5K in 22:55 (the 5K route is actually 5.2 k. Damn!)

Today: Power cleans: 115 x 5, 135 x 5, 145 x 5. Deadlifts: 225 x 5, 255 x 5, 265 x 5. Push press: 95 x 3, x 3, x 3, x 3, x 3. Gosh my shoulder / arm is injured. Hurts like mad on the way down.

the usual

squats: 265 x5, x5, x5
press: 111 x5, x5, x5
deadlift: 275 x5

happy with the squats and a new 5RM with the presses. Xfit total of 651x5.

Briefly

Quick, quick, he won't be asleep for long!

Five rounds:
15 thrusters (45 lbs)
20 sit-ups on the ball

Three rounds:
15 hamstring roll-outs on the ball
side plank (30 sec/side)

Also, in the interest of the new skinny jeans, I've made a vow decided to try to cut back on my booze intake during the week. One glass of wine per night. Until Christmas, anyway.

May have overdone it

Satruday am before flight home from China.

Woke at 4:30, worked till 630. Had coffee, worked till 730. Worked out.

4 rounds (no timer but no slowpokey);
30 lb dumbell thrusters x10
25 inclined (25 degrees about) sit ups.
50 lb bent over rows x10
Follwed by.
12 minute run 2.6 km.

I sweat for the next 40 minutes.

Last run before home

5K, 27:25 minutes.

A little bit faster than Monday. It felt a lot harder because it was more humid today, and I'd had about one glass of water all day (and I ran around 3:30 pm). Ah well.

And now: home again, home again jiggety-jig!

Tuesday for you

Eight stories of stairs run. Heavy breathing in elevator down to the gym then a 4 K run, 20 minutes on the dreadmill.

Afterward, 10 x each arm 50 lb bent over rows x 3. Dips; 10 x 3. Off to work.

words

bench: 148 x5, x5, x5.
cleans: 130 x3, x3, x3, x3, x3.
chins: 7, 6, 4.

doesn't the word bedridden make you laugh? kind of like waylaid does?

Tripping out

Saturday morning, before coffee, food and a long flight: 1 mile run in 6:35.

Long flight. Many trips to the lavatory (4 meter dash).

Today (Tuesday morning, Shanghai time): Tabata BW squats (16,16,19,19,19,18,18,18), 30 pound dumbell snatches (3 x 10 each am), 5 x 20 situps (inclined) and 100 lb dumbell press (10,8,7).

Tired. Tired. Tired.

stubborn disinclination

squats: 260 x5, x5, x5
press: 109 x5, x5, x5

I'm all set to do the CrossFit Total of 644 x5 except that when I did:
deadlift: 275 x2, I suddenly felt an all consuming dread and couldn't even ponder trying to lift the bar one more time

very leisurely run

apparently. getting back in the swing of things:
5k, 35:50, 139bpm, 5.19mph

leisurely run

Because I'm on vacation, after all.

5K, 28 minutes.

I mapped the route, and it was exactly 5K (give or take a coupla metres). No kidding. Thanks to Baba Jr for giving me the time to do it. It was the hour before sunset - beautiful temperature, not to humid, the sun was up but down behind the trees... A perfect jog.

Followed up the run with a beer and about a pound of local shrimp, cooked in butter, garlic and lime. Again, thanks to Baba Jr.

hangover day

bench: 145 x5, x5, x5
chins: 6, 6, 4
cleans: 125 x3, x3, x3, x3, x3

barbell rollouts: 125 x25

this felt really, really awful so i was actually kind of pleased that i could move some weight.

Tropical tabatas

In the sun:

Squat tabata (BW)
Push-up tabata (from the knees)
12 minute run on the beach.

Twelve minutes sounds short, and I suppose it is, but I ran as hard as I could. Okay, not "fast mile" hard, but I tried not to dog it. Still wasn't very fast given the headwind and the tabatas I'd just finished, but it felt hard enough.

Those push-ups sure tailed off quickly! I did 21 in the first set, and there was a steady downward progression toward 7 in the last set. With the squats, I was able to do about 19 per set. (Maybe 18 in the last one or two.)

Don't fug with me

I am huge. For a little guy.

Today, lots o' hurt, or so it seemed.

5 rounds of 155lb Bench press (8,6,6,6,5), Pull ups (16 =PR, 10,6,7,6) 15 back extensions, 30 walking lunges. Don't know how long it took, I was dazed.

Did it

5K in Nike frees. On a new and hilly-er route. 21:45. A PR. PR = Happy.

Out and about in New Smyrna Beach

30 minute run. Not sure of the distance, but it felt like about 5K, maybe a little bit less. I will map it and update...

Then,
12 push-ups x 2
15 sit-ups x 2

while Onge, Auntie Julie, and the boys looked on.

We also did some pushing of strollers on the sand, which is a not-bad triceps workout.

Raking leaves

I did. I cleared a spot on the back patio for this short workout:
5 Rounds of 10x 36 inch box jumps (from patio to stairs), 20 sit ups, 15 push ups.

One thing about doing sit ups on the patio, you don't let yourself fall back hard like on a mat, you let yourself down so you don't hurt anything. Adds a little...

Today I will try a 5K in Nike Frees.

frack!

ional plates.

squats: 255 x5, x5, x5.
press: 107 x5, x5, x5.
deadlift: 270 x5.

For those keeping score at home: Crossfit Total of 632 x5. Someday some max singles with Overunder might be fun to see where we are at.

First time using my brand new fractional plates. Fun.

Speaking of frack. Less Starbuck, more #6.

Sat-Mon

Saturday:
5 rounds for time of 10 x75lb thrusters, 400m run. Time was 16:40. Might have been able to push it a little more. Yes, Ms Hedda kicked my ass the next day, and rightfully so. She is hot, young and fit.

Sunday: late night rock and roll exercising with Daddy-o: Imbibations x 3, Screaming x 25, sloppy drunk watching for 25 minutes. THAT was exhausting.

Monday: X-fit total of 615 x 4, 625 x 1.
Broken down:
Squats, 45 x 10, 135 x 5, 225 x 5, 245 x 5, 255 x 5.
Deadlifts, 225 x 5, 265 x 5.
Presses, 95 x 5, 105 x 1, 115 x 0 GAH!
Finisher (punisher) presses, 15 x 55, 12 x 55, 10 x 55.
After some stretching I did 2 x 20bridges, 10 left legged bridges, 10 right legged bridges with an 8 kg ball.

the city above

bench: 140 x5, x5, x5.
cleans: 125 x3, x3, x1; 120 x3, x3.
chins: 6, 6, 6.

As called

Following in Overunder's footsteps (though he hasn't posted yet -- busy with baby care so I can work out!)...

5 rounds of:
10 thrusters (45 lb)
Run 400 m

14:10 minutes.

This was around 2 minutes faster than my partner's time... Although I had a time to beat, a cheerleader, and the weight for my thrusters was less (as a % of body weight, I think), I still get to gloat a leetle bit, right?

Also, finished with a few "let-downs" (chin-up grip). If I can remember to do these regularly, I should be able to do more than one chin-up fairly soon. (Better be soon -- as the temperature drops, the danger of my hands sticking to the bar increase scarily.)

Fast Mile Tip #7

Do not attempt a Fast Mile with a bellyful of scrambled eggs and lattés.

Stoopid, stoopid, stoopid.

7:05.

A few seconds slower than last time, but way more painful. Counted as a succcess because I did not puke. I really thought I might.

Starting out, I was determined to take on Overunder's challenge of back-to-back miles... (Stoopid, stoopid, etc.) Instead, after barely finishing the first one, I did a recovery mile (9:20) and even that felt hard. So I wobbled through 60 (30+30) walking lunges and called it a day.

Later on I was envious of Overunder's workout: sets of thrusters and 400m. I'm totally doing that tomorrow.

post-marguerita binge

squats: 250 x5, x5, x5
press: 105 x5, x5, x5
deadlift: 260 x5

barbell rollouts: 95 x15, x15, x15
calves - eccentric: BW x15, x15, x15 (* both left and right, * straight and bent leg = 180 reps)

Catch up

Tuesday:
5k, 23:13

Wednesday:
3 rounds of 155 BP (max reps), 1 minute laundry jumps (40-45), 25 back extensions, pull ups, max reps. Time was 17:45. Felt a little pukey.

Thursday:
Desk hitting, keyboard whacking, cursing.

Late night run

Actually, 7 PM, but it was SO dark! I realized my double folly only after embarking: I was wearing head-to-toe black, and planned my 5K route down an completely unlit path. Luckily, it was not through the woods but beside a parkway, so I was at least lit up by cars coming and going. I followed the yellow line closely, since I was also night-blind without my glasses.

Anyway, 28:30 for the 5K. I kind of tried, particularly in the 2nd half. I think if I REALLY tried, and also put on music instead of a podcast of stand-up comedy, I could do it in 26 minutes. Maybe I'll give it a whirl on the weekend.

Also, I did two sets of 10 push-ups when I got back. Under Ken's orders.

Phewf -- I have three more days to get in my 4th workout this week!

Coupla...

Workouts.

Last week was a lame week of work and not much working out.

Starting anew this week.

Sunday: warm up then 1 Mile run (6:20), 30 pull ups, 1 Mile run (6:53)

Today: warm up (15 back ext. 10 knees to elbows) then

Power cleans; 95x5, 115x5, 125x5, 135x5, 145x2 (form sucked so I bailed).
Front squat, 3 sets of 135 x 10
Presses 2 sets of 45 x 15.
40 x one legged reaches (20 each leg).

Two down, two to go

Workouts this week so far:

Today, during naptime:

BW squat tabata (ave. 19 reps/set)
Squats - 60 x 15, 15, 15
Presses - 60 x 5, 5, 3 + 2 push press; 45 x 10
Sit-ups on the ball - 20, 20, then the baby woke up

Until we set up the rack, my squat weight is limited by my press weight, thereby providing ample motivation to work on my upper body strength...

Yesterday, a run with push-ups and dips:

5K route (approx), with 12 push-ups on each of the first three benches; 15 dips on each of the last two benches. 33:30.

In the living room

Cleans -
65 x 12;
75 x 8, 4 (I think I chickened out on the 2nd set);
65 x 10
(Note that 75 lbs isn't actually that heavy -- I'm just a bit uneasy in the house: there's not a lot of wiggle room.)

Presses - 55 x 10, 5, 5 (I think I can add weight now)
Squats - 55 x 18 (had to bail to shut down some crying)

Sit-ups on the ball - 2 sets of several (20ish? I was chatting at the same time)
Plank - as long as I could hold it while munching Tim and getting my hair pulled
Side planks with tickling- 2/side, I was doing the tickling, not being tickled (THAT would be a workout)

Knees and toes

Warm up: 30 FE, 30 BE, 2 very slow eccentric pull ups.

Squats: 225 x 5, 235 x 5, 245 x 5, 245 x 5, 235 x 5.

Deadlifts: 265 x 5, 135 x 18 (this was faint worthy).

Pull ups: 12, 6, 5

1000m row: 4:12.

Week of work

The good kind.

Not in Sarasota with the fellas. Sob. M

5 k in 23:12. Followed up with 5 sets of 15 x walking lunge, 10 x push ups. Stretch, back to work.

When the cat's away

("Cat" is at the grocery store with his Baba.)

Run 7.8 km (45 min)

"Let-downs" - 3 chin-up grip, 2 pull-up grip. Wow are the chins ever easier.
Push-ups - 6, 6, 7, 6

The following with 5 lb ankle weights, alternating legs:
Bird dogs - 40, 40
Fire hydrants - 20, 20

Last one. It's a party in the USA

Squats 260 x4 3 3
Press 110 x3 5 2 3
Snatch 100 x 2 1 0 blerg

Finisher
Press 7 6 5 5 6 8
95->45 

Nap time

Quick, as many sets as you can before the baby wakes up!

I did four rounds:

Max rep press (55 lb x 7, 6, 5, 5)
15 squats (55 lb)
20 glute raises (25 lb plate)
20 sit-ups
Side planks (30 count/side)

Finished with one set of 8 push-ups, and a good stretch.

2nd last

bench: 145 x5, x5, x5.
cleans: 135 x3, x3, x3, x2, x1.
chins: 6, 5, 4.

standing bb roll-out: 95 x11, x11, x11.

Sub-7 mile, finally

6:55.

That's like 25 seconds faster than the past few miles. Finishing hurts like a SOB whether you start easy or with vigor, so the trick was, it turns out, to just start faster.

I followed it up with 3 super-slow "let-downs" (the eccentric portion of a pull-up), and no stretching whatsoever.

And then headed back in, where Constance was looking after the baby. Three more weeks until she's legally old enough to babysit. :-)

Legs of schmeel

~ 5 hours of frisbee yesterday. Lot's of good running with little substitution.

Today:

Squats (finally)- 225 x 5, x5, x5 and 2 x 20 at 135.
Deadlift (finally)- 225 x 5 (easy).
Pull ups-15 (pb), 8, 5 (fast drop off).
bridges (w/ 8kg ball) 2x 20 of both legs on the ground, alternating legs on the ground. My hammy's would strum a high c.

One more week

squats: 255 x5, x5, x5
press: 105 x5, x5, x5
deadlift: 260 x5

60's in 60, with time left to post

Give me an hour, and I'll use it well. Overunder took the baby on a long stroll (to Canadian Tire and the wine store -- they might be gone until supper!) so I had plenty of time for a run+, not to mention writing about it afterward!

The summary:

5K (approx.) + 60 bench push-ups (34 min total)
60 walking lunges (30+30)
60 sit-ups (30+20+10)
60 bird-dogs (30+30)

On the 2nd last km of my route (which was completely uphill), there are five park benches. I paused and did 12 push-ups on each bench. Bench push-ups are obviously easier than standard PUs, but more difficult than from the knees (I'd have been able to do sets of 20 of those.)

I'd originally planned just the run with push-ups, but since the boys still hadn't (haven't!) returned I figured I'd throw in a few more sets. Geez, if I'd thought of it earlier, I could've done two more things and made it "6 60's in 60". Hee.

This was actually my third instance of exercise this week: I also played frisbee and did some strollersizing that also incorporated park benches (split squats, bench jumps, static v-sits, push-ups.) I can't remember the stats, but there were multiple sets of each plus a whole lot of walking, and my pecs were still sore today.

4x/week is tricky, and will get tougher once frisbee ends and the snow flies, but I'll keep trying...

in the home stretch

frisbee (northeast regionals) last weekend.
practice on wednesday.

today -
squats: 250 x5, x5, x5.
bench: 145 x4, x3, x3.
snatch: 95 x3, x3, x3, x3, x3.

Little here, little there

Tuesday: Angry 5k, 22:47, then 30 walking lunges, then 5 x 10 reps each walking lunges and push ups. Stretch. Work.

Today: Warm up with the BP a 45 x 5, 135 x 5, then 5 rounds for time of

Row 500 m, 155 BP, max reps, 15 front extensions. Well, I only timed 4 rounds and that was 22:48, with one replacement set of 1 minute bench jumping for the rowing due to jackanapes. BP's were 8, 7, 6, 5, and 5. Row times were 1:47, 2:00, 2:02, 2:05. Har-rd.

Nice squats Daddy-O

Piecing it together

Hopefully I did enough little bits to add up to one whole workout. Let's do the math:

BW squat tabata (@ 145 squats in 4 min)
55 lb presses - 7, 5, 5
(While Tim looked on from his stroller)

--- a while later ---

3 rounds of:
7 push-ups (nice and deep)
15 sit-ups
(While Tim played on floor and we watched Milk)

20 glute bridges with Tim on top. Just one set because he then melted down.

Do I get to count the 45+ minutes of vigorous strolling? I'm still on the fence about that. It won't add to my speed, but it burns calories all the same. And I'm taking what I can get these days.

town to town, up and down the dial

i'm living on the air in cincinatti.

squats: 245 x5, x5, x5. next stop 255.
press: 105 x3, x4, x4.

i would have continued but it was very busy. it was arm day down there.

the senator, while not being able to explain his nudity...

<some time later>
cleans: 125 x3, x3, x3, x3, x3.

bike ridin'. stand up bike (non-recumbent?).
30 minutes, 9.12 miles, 142 bpm avg. lots o' sweatin'.

Sat. / Sun.

Saturday:

Mile run, 6:17. 3 x 30 walking lunges, 2 x 15 of sit ups, two legged and right / left legged bridges with 25 lbs.

Sunday. Iron man league game (won) and practice + game against phnx (14 guys out). We won 17-15. I was ineffective.

This week's round-up

I did actually make my 4x this week, despite my silence on the forum.

1. Frisbee
2. Frisbee
4. Baby Magic *
3. Run - 7.5 km (44 min)

* Squirmy whiny baby will not be put down without crying, necessitating his incorporation into the workout:

4 rounds (all include 18 pounds of squirmy, slobbering Timness)

25 squats
20 glute bridges
15 sit-ups
8 push-ups (Okay, the push-ups weren't weighted with Tim; he was lying on the floor, and I had to endure a lot of hair-pulling on each descent.)

Finished with 20/side bird dogs and 10 Tim Raises.

All this on 9.5 hours of sleep. In total. For the week. (I could probably legitimately add "scowling" to the list of workouts, along with "desperate strolling".)

new olympic lift

squats: 235 x5, x5, x5.
bench: 145 x3, x3, x2, x2, x2.
snatch: 85 x3, x3, x3, x3, x3.

standing barbell rollouts: 135 x10, x10, x10. arms only out to push-up position -- not straight out so that i was inches from the floor.

barbell hip thrusters: 45 x20. these are weird. not sure i did them right.

Hurry! Hurry!

Not much time at lunch. I changed at work, ran to the car to get frisbee stuff, then ran to the little field behind work to do sprints:

Vigorous warm up (two laps, A's, B's, C's, shuffles, lunges, karaoke, swerves, backwards),
4 x 3 hard steps then jog it out (across 15 yards),
4 x 3 hard steps, full stop, jog it out,
4 x 3 hard steps, full stop, sprint to 15 yard mark,
4 x 15 yard sprints,
4 x 50 yard accelerations (75% to 100%)
4 x 50 yard sprints at 100%
4 x5 burpees, throw to half field, chase to disc, 5 burpees, throw to end zone, chase,
5 goal post pull ups, 2 hucks, chase to other side of the field, repeat 4 x.

Then just throwing (around a HUGE invisible mark) and chasing. One fast warm down lap, stretch, back to work. I tried to keep the intensity up all by my lonesome. I imagine from the work windows it looked like I was having an imaginary game or something...

Heavy lifts

Referring to carrying around the bags under my eyes today. Those fuckers could smother a small dog. Each.

Also, lid press; it wasn't easy keeping those bitches up all day either.

Sunday, league game then practice, which was a scrimmage to 17 against PHNX with only 3 subs. Lost 17-13.

Tonight, half a practice. Limbs / joints felt great though!

after the tournament

where I felt better than I had in years post-tournament. I don't know why. I also played more than I had in years. Weird.

squats: 225 x5, x5, x5.
press: 100 x5, x5, x5.
deadlift: 235 x5. I think I thought I was doing 245 but I didn't realize til right this second that it had to have been 235.

I jumped on the dreadmill for 15. 5->5.3 mph @ an incline of 1%. This was rough -- my heart rate was high and I was sweating like a demon. I don't know why -- maybe it was from the tournament or maybe it was from the strength workout just completed.

frisbeeing like a 30 year old

played ~70 points of frisbee at the Grand Masters Tournament on the weekend. It was fun even though we came second.

I'm amazed at the ability of people to vehemently argue a point when they don't know the rule. And it's not a new rule.

for instance:
justification from ignorant guy: "10 yards is a long way!"
daddy-o: "yes, it is. that's why the rule is 3 yards".
To be fair, 3 yards is almost 10 feet and one would have to keep track of both the number and the units of measurement.

Twelve hour sleep last night.

Day off today. Tomorrow: squats, press, deadlift. Hopefully some cardio.

Last day at the gym

My gym membership expires tomorrow. So I went in for one last hurrah. It was not the workout I planned; I got cock-blocked at every turn by skinny frat boys in gangsta hats. I made do.

Warm-up: easy 1000m row (5 min)

Squats: 105 x 7; 115 x 5, 6, 5
Chin-up grip pull-downs: 120 x 3, 2, 2 (plus super-slow final eccentric on each set)
Bench dips: 12, 12, 12
Back extensions: 12, 10, 10

Mile run: 7:22 min on a .5% grade. HR 187 after hitting the STOP! button. God I almost died. After 3 min jogging, HR was 133. After 3 more mins of walking, HR was 120. I have no idea if this is a good or bad recovery, but I was happy to not be dead.

Knee-tucks on the ball: 3 sets of 10
V-sit ball tosses (4 kg? the balls are unmarked): 40, 30, 30

Weighed in at 132. This continues the downward trajectory of post-partum weight-loss, and I can now safely say that I'm within the range of the not-so-mythical "pre-pregnancy weight".

The summer is over, and I've re-achieved the squat weight and surpassed the press weight I had a year ago. My abdominal strength and metabolic conditioning still needs work. And of course, going forward we'll see a new focus on ass workouts, thanks to Daddy'o's research on glutes.

WAH

Where the workouts are funner!

Thursday saw:
1 mile run (6:36), 30 walking lunges, 10 bridges (ass exercises), 10 left leg bridges, 10 right leg bridges (all with 25 lb plate), 10 fire hydrants, .each leg, 10 bird dogs each leg.

800 m run (3:30) then same as above but with 25 lbs overhead on the lunges, 15 of each bridge and fire hydrant and bird dog.

400 m run (2:00, tweaked my calf) then as above but 50 lbs lunges, 20 of each leg exercise.

Then back to work. Visit from Daddy-o later that evening. I skimped on ice cream.

running to dinner

10 minute warm-up.
3.35 miles, 37:30, 5.35mph, 139 bpm avg.
beer, steak, white wine, pastis, ice cream, ice cream.

biking!

even though it was stationary.
10 minute warm-up.
20 minute work set. 4.8 miles (14.5mph). 113bpm. This was slower (with the same bpm than yesterday because I didn't include the warm-up where my heart rate is generally much lower).

oh, and frisbee practice. my running is getting better. my inability to catch and throw is a little alarming.

Sunday/Monday

Sunday: Frisbee practice. Lot's of 5 on 5, very long couple of points of turnover after turnover*. Knee was like popcorn popping. Made my friend Daddy-o listen! Daddy-o came for dinner. Ms. Hedda made pork from beyond stew. Mmmmmmmmmmm. Woke up Monday with a brutally sore inside of knee joint area thing place. Could not extend my leg straight. Walked like I am writing now. Stilted.

Monday: despite meeting, ran to gym (no car) 1 k. 3 x 15 back / front extensions, 2 x 15 dips with 2 x 10 pull ups "nice and slow see, dat's the way you do it.."** Ass exercises: Adduction 2 x 15 @ 195, abduction 2 x 15 @ 160***. Bridge with a 6kg ball. Pah! I believe we are all ready for barbell bridges my friends.

*unrelated to Daddy-o's catching; that was earlier. Frisbee sucks anyway.
**ref. Flinstones 88 fingers Louey.
***They paint the weight on the plates of those machines but it means nothing. Most people know about pulleys and physics and shit.

no two-handed drops in the weight room

squats: 215 x5, x5, x5. increase to 225.
bench: 140 x5, x5, x4. increase to 145. overunder says these would go way up with a spotter. that's my story too.
deadlifts: 235 x5. first time since terrible back wrenching in the spring. seems okay. increase to 245.

<a couple hours later>

30 minutes on the stationary bike: 7.46 miles, level 5, 113 avg bpm.
chin ups: 6, 6, 5.

Like Vikings

Planned a brilliant workout for Ms. Hedda and I. Brilliant but hard.

Three rounds for time of:
row 1000 m,
30 (20*) Push ups,
30 (20*) Sit ups.

*Hedda reps with push ups from the knees.

Our times were 24:00 for Ms. Hedda (with rows of 4:35, 4:45, 4:44) and 25:40 pour moi with rows of 3:50, 4:01 and 4:17. I don't how the other 12-ish minutes were spent.

Wow. That was a lot of rowing.

ouch

My achilles tendinitis is in full flare. it warms up enough by the time i get to the bus that i can walk like a normal person.

Wednesday - abbreviated practice as there were no lights.

Thursday noon - BT sprints in the park. Long active warm-up as touched on by overunder. Then sprints up the hill (10yds?). Then we worked on some bail drills. This was an "easy" day because there was a lot of pain spread around on Tuesday (I was not there).

Thursday eve - opportunity out of the blue to play men's league. iron man, 5x5. Today at lunch I was supposed to run with funkywalker. This is now a recovery day.

Read an interesting article about your bum. Barbell hip thrusts are the future?

And tabatas.

Glum Sprints

Solo at the park at lunch. I received the BT sprints from the day before and went to town, with some innovation around a time limitation (meeting).

1.5 k run to park, active stretching, 10 yard runs there and back (kicks, high knees, hi hops, side shuffles, crossovers, backwards.

4 x 3 hard steps then jog it out, 4 x 3 hard steps, jog, 3 hard steps, 4 x 3 hard steps, plant, 3 hard steps.

2 x 60 yards sprints.

lunges (10 x front, 45 deg., 90 and backward each leg). 2 x 10 second groin squeezes.

4 x 3 hard steps, 60 at 60%, three hard steps.

15 yard 12's (sprint there, backward, there again x 12). same but with side shuffles.

3 x 5 hill runs (about a 20 degree angle, 15 yards or so).

2 x 5 burpees, sprint 25, 5 burpees, sprint 25.

1.5 k run back.

In other health related news, I am getting up the gumption to go see a doctor about meniscus tearing, which I am fairly certain I have and would consider surgery for. My knee is not allowing me to be me.

Another awkward run

Another 5K with the stroller (and baby). Still awkward as hell. I only do it because nothing else seemed manageable; Tim was un-put-downable.

Baby was still asleep when I finished, so I did 60 walking lunges. With two games of frisbee, I've achieved my goal of 4x workouts for the week. That's 2 for 2 so far.

While I was stretching, Tim woke up and barfed copiously all over himself. Not a spit-up, but a full-fledged vomitus maximus of everything he'd eaten all day. His first true puke. Awesome. Guess those hills were too much for him.

(Actually, the poor little fella continued to be barfy the rest of the evening -- even retching when his belly was empty. He acquired that greenish pallor of nausea. We're hoping he's able to sleep it off...)

limited time only

i had an hour before my university friends showed up for some tasty beverages and so forth.

tabata time.

15 lbs dumb bell thrusters. 79 reps. lowest was 9. max hr 165.
<rest for 5 minutes>

Turkish Get Ups with 10lbs. max hr 169. averaged 3 to 4 reps per 20s. I did not focus on keeping the arm straight on the way down. do that before upping the weight.
<rest for 5 minutes>

burps. (which are burpees without the jump (which i would do if i had 10 foot ceilings -- and they would all be for joy; not that i don't love my ceilings, i'm just saying)). 39, lowest reps was 4. max hr 175.
<rest for 5 minutes>

sand-bag shoulders. i actually can't remember how heavy the sandbag is. 60lbs, i think. 23 reps in 4 minutes. no time for the 10s break (even though i took 10s breaks a few times). max hr 173.

Mom, I love fitness!

Grumpy, grumpy baby today resulted in the need to integrate him into the workout. It wasn't the most killer workout, but it was better than nothing. And as creative as I could get after six hours of kid-management.

5 rounds:

25 squats with Tim (18 lbs)
20 push-ups, face-to-Tim's-belly (from the knees, for safety)
20 sit-ups on the ball

Finished with 10 Tim-raises (like a shoulder press, only with a narrower grip, hands under his armpits...) It was actually pretty hard after all those push-ups.

From the childcare perspective, this workout was highly successful -- Tim loved the squats and laughed uproariously as he grabbed my hair during the push-ups. (The sit-ups were more of a spectator sport and he freaked out before the last set, so I held him on my belly as best I could -- off the ball -- and reduced the reps to 10.)

I should also mention that I walked about forty-eight* kilometers with him in the stroller today, to keep him calm.


* Slight exaggeration.

5 hours of Frisbee

Just what the title says. A game and a 3 hour practice.

Sore.

Sore.

Sore.

Flexibility

Not the physical sort. I gave up on that long ago.

No, today's workout began with a walk to the grocery store. Partway there, Tim fell asleep and I realized it was going to be the final nap of the day. So I turned around, hurried home, changed my clothes and whipped off this while he slept:

4 rounds:
400 m (1:47, 1:43, 1:41, 1:39)
Max rep presses, 55 lb (7, 6, 5, 5)

Tim was still asleep and there was a few minutes before the kids came home from school, so I did 15 squats with the 55 lb barbell... I made it to the grocery store a little while later.

I figure if I can maintain this sort of flexibility (ie: grab a workout when the stars align), I will be able to fit my 4x/week.

Week's tally

Back to work and already swamped.

Managed one trip to the gym on Wednesday: BBQ press (155 lbs) and pull ups, 5 rounds max reps. 9/12, 6/9, 5/7, 5/6, 6/6. lso, I weighed in at 164 lbs.

Today: 5.3 k in 24:20. Slow going on a sore knee.

short recovery run

and i attempted to run with the pose (POSE?) method.

3.4 miles/41:44/143 bpm/4.92 mph

5K with a stroller

In a word: awkward. The choice is either to push with one hand or with both. In other words, run with one hand, or run with no hands. Ever tried that? Yuck. All those Yummy Mummies on the canal must be jogging real slow to make it work.

I mostly stuck with pushing with my right hand. (I'm apparently not ambidextrous in this regard.) Probably shouldn't run like this too often, or I'll end up with a permanent wonk in my stride.

On the upside, it's easy to carry a water bottle, the hills are extra-challenging (both up and down), and the baby sleeps really well.

So, @5K took about 33 minutes, including stops to adjust the blanket-sunshade.

spinning my wheels

spin class: 55 minutes and lots of sweat.

Frisbee practice last night. Probably the most intense practice we've had as a team but of course we still got yelled at. Fun times.

Rowus Minimus

Yesterday after dun dun dunhhhh, work!

1000m; 3:47

press, 95lbs 4x4x3.

Rowus interruptus

First day attempting to work out solo while managing Tim. I got through this:

2 rounds:
Row 1000 m (4:40, 4:33)
5 push-ups

I'd intended to do three rounds, but Tim woke up halfway through the first set of rowing. He was inconsolable by about 750m of the second round. Talk about incentive to row harder!

I limited my push-up reps to 5 in an attempt to perform them with good form -- nice and low, etc. They were hard.

half-assed recumbent biking

doing a little easy cardio work ...

recumbent biking: 7.5 miles (I assume they are miles, there are no markings)/30 minutes

I don't know if this is good or anything. I did sweat a lot. Most was done at a resistance of 3||4. A couple of minutes at 6.

Half-assed Cindy

Thwarted by an uncooperative infant, only half of us was able to complete the Cindy we had planned, and my heart was hardly in it. Nonetheless:

8 rounds (in just under 20 min)

10 sit-ups
5 jumping chin-ups
15 BW squats

Overunder managed 5 pull-ups and one squat before heading back out with the stroller. We were going to do some rowing, but headed in for spritzers instead.

slow miles

6 miles/1:09:37/139bpm (5.17mph)

This is much better than last week's. I think I was still pretty sick then.

Miles and centuries

Once again tag-teaming the baby (who is getting into the swing of the parental workouts), we both attacked the mile again, and tacked on a century each of walking lunges and push-ups.

Results of the mile:

Overunder - 6:24 (Awesome after more than a month of hamstring and knee problems. Reportedly the knee is feeling better.)
Hedda - 7:26 (Six seconds slower than the last time. Yikes. I mustn't have pushed it as hard as last time, because I didn't feel like I was going to completely die. Just sort of.)

Then the walking lunges and push-ups. The latter were completed in sets of 10, in under 10 minutes. (I did 28 full push-ups, and knees-down for the rest.)

2X5K

Ms. Hedda and I did the WOD, a 5K run.

I gimped a little on my ill-functioning knee. Time was 25:10. It wasn't too hard. Finished with 90 sit ups on the ball.

Ms. Hedda ran a very fair 28:00 considering the last 5k for time she did was over a year and a kid ago. Awesome.

Geezus the weather is nice here. Summer must be over.

bike

bike ride: 54:05/avg heart rate 113 bpm/17-ish km

i've heard that your heart rate biking is much lower than when running. (as in, if i was going 146 like yesterday's run, i would have been sprinting and running out of steam in short order).

Check out the box

Nifty huh? It almost looks like sunny California, complete with hot babe.

In the next photo I show off two things. First, the hot babe again then second, our jealous and perhaps mildly amused neighbour. He asked us how he could join our club not realizing he is already in- he no longer works, like the two of us.

Life is good my friends, life is good.

Double trouble

Backyard box again; Overunder and I two-timed today's crossfit:

21, 15, 9 reps of cleans and dips

We didn't time it. We took turns doing each round so we could switch up the weight on the bar (I used 65, he did 95), and because I did bench dips and needed someone to hold the back of the chair I was using.

I could pretty much do 12 dips in a row, then had to do the rest in sets of 3. My partner is the master of dips and powered through, making it look easy.

glorious dunk

jog: 55 minutes/avg heart rate 146/7km (4.75mph or 12:38 minute miles). fairly terrible. but a starting point.

rest 5 minutes.

hill repeats: run up 20 yard-ish hill, walk down. 10 times (~5 minutes)

dunk head in elbow river.

walk home.

Lat blaster

I did what he did. With additional scaling.

In a more parse-able format, the workout cycles through:
Row - 1000, 750, 500 m
Thrusters (95) - 21, 15, 9
Pull-ups - 21, 15, 9

My result:
Rowing pace for each set - 2:20/500 m
Thrusters - scaled to 45 lbs
Pull-ups - scaled to 10, 7, 5 jumping chin-ups.

In 23:50 minutes. (Less time than McPie because of the pull-up reduction. His rows were much faster than mine.)

It was really hard. But a really full friggin' body workout. Based on that, it will likely be one I pull out on a regular basis.

Ho-Hisse

What the French say when they row...

We hauled out Daddy-o's Concept II to the backyard box for a scaled crossfit WOD.

For time row 1000m, 21 55 lb thrusters, 21 pull ups, row 750m, 15 thrusters, 15 pull ups, row 500m, 9 thrusters, 9 pull ups. Time was a crappy 26:45 (3:50, 2:59 and 2:00 on the rows).

I had to scale back the thrusters to work around a still ill-working knee. They should have been 95lb and I thought I could manage 75lb. Anyway, the 55 lb thrusters were easy. The pull ups were all straight hang and done in sets of as much as 9 or as few as 3.

strength

I was sick for a few days and then we went camping for the weekend down in Waterton. That is amazing stuff there.

squats: 215 x5, x5, x5
bench: 135 x5, x5, x5
chins: 7, 7, 6

5 minutes between sets on the squats. Alternated between bench and chins with 3 minutes between.

calves . . .
eccentric calf: 55 x5, x5, x5 a side
anterior calf: 20 x10, x10, x10 a side

finisher I - 2 1/2 minute tabata, 15lbs db thrusters. 53 reps (10 was the least completed in the 20s work period)

finisher II - (after 5 minutes rest) 2 45lbs plates, farmer's walk up the stairs. 2 1/2 minutes. 6 1/4 reps.

Back to School

Ms. Hedda and I could have our 'box' in our back yard.

I helped her do squats today by hoisting the bar to her shoulders. I did presses in between her sets; 95 lbs X5, X5 (4 + push press), X5 (3 + 2 push presses). Afterward I took mini McPie around the block while doing lunges (150). Finished with son #1 counting out reps of push ups with feet on a ball (20, 20, 20) and pull ups (10, 10, 10). closed out with Ms Hedda on finisher presses; 55 lbs x15, x8. Weak.

Speaking of weak, only one week left until I return to working in a cube.

Annual review, featuring The Squat

It was almost exactly a year ago that I stopped training for progress and started training for pregnancy. So it feels like a good time to report that today I squatted 100+, finally. (When I worked out on my due date at the end of March, I squatted 25 lbs. The heaviest I've ever done was 110 lbs back in April 2008.)

Today, my husband showed his support of my training completely literally: he was my squat rack. Our borrowed rack isn't set up yet, and I was itching to go over 100, but it wasn't a good time to go to the gym. So he cleaned 105 lbs and plopped it on my back. Apparently, this service will be good up to 135 lbs. I assume we'll have the rack set up by that time. :-)

Anyway, I did squat at 105 x 5, 5, 5, and followed it up with a 5K in 30.
And some presses - 45 x 13, 9; 55 x 4.

So. It would seem I'm getting back into action. The next thing to do is to set some goals. For the time being (say, now until Christmas), mine will be more regimen- than performance-oriented. I've been able to be active this summer thanks to McPie's support -- taking the baby so I can go to the gym, frisbee, a run, etc. But he goes back to work next week, so the hardest thing will be to simply DO a workout, whatever it may be. So, I'm proposing this:

• Four workouts a week.
• I'm letting my gym membership lapse; workouts will be home-based, with the bonus of Daddy-O's equipment.
• Weekly regimen to consist of 2 weight workouts, and 2 runs (a shorter and a longer). Possibly 3 weights and one run.

I'm assuming that three of the workouts will be at home alone with Mini McPie. So whatever I can eke out during "naps" or while he looks on from his chair or the floor will be what I do.

Runs? you ask. With the chaos of the last few months, pleasant though it is, I've been craving the meditative nature of the jog. I've enjoyed a few lately. I want to do them again. Plus, it's something that Mini can potentially participate in.

I'll re-evaluate at Christmas to see how realistic I've been, how much progress I'm making, and at that point I'll get more specific about objectives. I also need to keep in mind that Nats are in Sherbrooke next summer, and I need to be in the right shape to pick up with a non-practicing team. ;-)

95's with a happier aftermath

Hi. I worked out again, finally. Actually did something last week (other than frisbee) involving a 5K run and some sit-ups and push-ups but I forget the details other than the run was easy and the other stuff was hard.

My gym membership is running out in a month, so I'm going to try to get there a few times before then. Yesterday before noon was nice and quiet there, so I did this:

3 rounds:
500 m row (2:18 min each - finally beat the 2:20 hump!)
Squats - 95 x 7, 7, 5
Bench press - 65 x 10, 10, 8

Killed the legs and chest with:
18 x 45 lb squats
22 x 45 lb bench

Then for the back/core:
Bent-over rows - 30 x 8; 35 x 4, 4 (each arm)
Back extensions - 11, 10, 10
L-sits on the roman chair - 10, 10, 10

In 35 minutes or less. And I beat the boys home so I could eat my avocado salad without dripping it onto Tim's pate.

The giant neck strain from the 95 lb squats I did several weeks ago is finally abating, thanks to a bit of massage therapy (the professional kind), and a little less baby-carrying. I think I can move on to 100+ now. Finally.

Next post: new goals for the upcoming training season!

Back Entries

A few lame-o workouts to report. Wounded knee is still healing, slowly (I know the real Wounded Knee will always be a sore point...)

Last Thursday was 7 x 1 rep presses. I did 95, 95, 100, 105, 110, 115 (failed) 110, 105. Then 95 x 3, x 3. Finishers 55 x 15, x 12.

Last Friday was a circuit-y thing: as many rounds in 20 min. of 180 skips, 5 pull ups, 10 push ups and 15 squats. Without too much effort I did 6 rounds in 18:55.

Saturday was 2 games of limptimate.

Monday was a 3 round (tried 4 but I was just too tired) circuit of 1 minute of 75 lb sumo high pull deadlifts (25, 21, 15) 2 minutes of skipping, 1 minute of sit ups (31, 25, 29) and 10 pull ups.

can you have two finishers?

squats: 205 x5, x5, x5. 5 minutes between sets.
press: 105 x4, x4, x4. this was tougher than i expected, and then i realized that it was not 95 like i had intended. yay.
chins: 6, 6, 6. 3 minutes between alternating sets of presses and chins.

finisher I
thrusters - 15 lbs db's, 20s work/10s rest * 4 = 2 minutes. 37 reps. lowest reps in a set was 8.

finishers II
farmer's walk on a flight of stairs - 2 45 lbs plates. 5 trips in 2 minutes. both of these were hard. but i can see adding more time to both. i might wait until i can hit 4 minutes before i make the db's heavier for the thrusters.

some time later
swimming: 40 laps (1000m) in 27:55. Shaved 8 minutes off :-) I just tried harder.

milestone

So, normally on this day I would post my totals and compare my progress to a) the year before and b) to my very start (my training age is 2 years today).

However, my back injury from the spring and summer has sidelined my progress and I'm not ready to deal with my regression in bold, stark numbers. I'll just acknowledge it with a hat tip and move on. I'm looking for big things this next couple of months and, in fact, the next year. I may even have boldly stated to joseyposey that I will be in the best shape of my life by July 1st, 2010 (the significance of that date is obvious below, the World Championship begins on July 3rd).

I'm going to talk about the next year, why it's important to me and the milestones that are out there.

Timeline Stuff
Late October is the American frisbee championship in Sarasota, Florida (regionals Oct 10th, 11th; nationals Oct 29th-Nov 1st).
Next July is World frisbee championship in Prague (3rd-10th July).

my situation
I am a member of the Black Aces. The team within a team. Borne of the realization that we are the end of the bench on our team, we have bonded. I play on a great frisbee team, one that very convincingly won Nationals and is getting stronger for the Fall series. I like being on the Black Aces - earlier in my career I never would have imagined playing on such a great team. But I still want to contribute as much as I can. Though I spent the last few years as a d line starter, I know that I am not that guy on this team. But I can be a good team mate that contributes more. I want to move from two points a game to six. I want my legs to be able to run so that somebody else can rest. And maybe I can kill-a-handler^TM.

So, that's my goal.

my thoughts on the requirements of frisbee
I'm sure I've talked about this before but here goes:
game length = 90m.
average points per game = 25 (15-10 game?)
dead time from half and timeouts = 10m.
time between points = 90s.

play time = 90m - 10m = 80m
time allocated to a point = 80/25 ~= 3 minutes.
time allocated to a point - time between points = 3m - 90s = 90s

therefore, the average length of time you are on the field running your butt off (obviously there are calls and turnovers but you're still out there) is 90s.

therefore, I think, if you trained for a super intense two minutes, you'd be well prepared for your average point of frisbee.

what does this mean to training? well, suppose that my goal was to play 6 points per game, then I could set up a training program of (120s work/90 s rest) x 6.

now some caveats. I know that some death points will be ten minutes long. But really, the goal is to be fitter than your check. And maybe you can end the point earlier ;-) Also, doing some 4 minute tabatas and crossfit workouts would help with those death points . . .

also, if there was a two minute high intensity point, you won't be on the field the next point -- you'll be taking at least one off (5 minutes rest) but keeping the recovery time to 90s keeps the fitness level high and the workouts manageable.

my training
- swim for cardio when i can to rest my joints
- try to work out twice a day, two days on, one day off, strength training once every three days.
- squats, pressbench, chin-ups
- do 120s w/90s r * 6, tabatas (20s w/10s r * 8) * 3/4?, crossfit (the girls)
- stay healthy so i can keep working out

I would write more but I'm already getting flack for having written so much . . .

hitting the pool

The Talisman Centre has three pools (not counting the diving pool and the "learning" pool).

40 laps * 25m/lap = 1000m in 36 min. (54s/lap)

I think this is not good but man, I have not swum in a while. And laps in a much longer time. It's been longer since I swam laps than since I rode a bike (went mountain biking in the summer of '01 (ms. hedda was there!)

Went biking. Nothing hard core, just cruising about the city (getting to the disc golf course and to various patios). It was giddily fun.

first post-nationals workout

at the very swanky Talisman Centre.

squats: 195 x5, x5, x5.
bench: 135 x5, x5, x5.
chin ups (neutral grip): 6, 6, 6.

I am avoiding deads and cleans as I want to not hurt the SI joint. I will sort out my issues with these lifts in the off-season.

Sucked back in.

Mini McPie was sleeping in the backyard so...

Monday's crossfit looked easy: 2 minutes of double unders, 2 minutes of sit ups, 1:30 of the same, 1 min, 30 seconds. Count the totals of each time. (I can't do double unders all that well and my knee sucks, so I did regular skipping.)
200/48, 140/35, 125, 27, 80/17.

Worst workout ever,

Nats was. First game, early in the second half I went up for a D and landed all wrong. My knee sleeve, which was apparently ill adjusted, failed to hold my patella in place and I went down to the sweet sound of a giant knuckle cracking and popping. Awesome. I made the D and the continue pass though. Yay me. Carried off and out for the rest of the tourney, I was happy to cheer my teammates on, as long as they did not do anything stupid. Let me just say there was some stupidity and the bile is still high in my throat as a result.

So, overcoming the disappointment of so much preparation and tuning and envisioning has been a challenge, but I have found some solace in the details of the short game I did play. Here they are, with no apology for blowing my own horn:

I was fast and always open on O.
On D my mark got the frisbee only 3 times.
I made 3 D's (2 skies and a run through on which I scored afterward)
I caught the first point of the game (tourney), a jumpball for a hammer in a crowd.
I scored 3 other points (our total was 10 in that game). Only 2 were scored after I went out.

Based on this, I would like to think that I would have helped my very short benched team in some of the close games we did have.

So, this big disappointment just inspires me (I think drives might be a more appropriate word here) to prepare harder for next year. It won't prevent this type of injury from happening, but it will provide a nice sink for my anger.

OM, my goodness...

Five yoga classes in seven days, and both my body AND mind need the rest day. Mostly because a solid game of ultimate last night has left me pretty beaten up. Yogis aren't supposed to have bruises, cleat distance apart, up their legs, are they? Seems I still have some aggression to work out that yoga just can't seem to release - I will need to find the right balance with time. Expect my personal trainer will be able to help me out.

Good luck, and fun time to all in Winnipeg! Wish I was there, had my hopes up high for a glee club (+1) dinner.

Nats Prep

Well, its the best I can do after mending a pulled hammy.

Last week I built a deck. It wasn't exactly meta-con, but it was tiring enough.

Played Frisbee on Wednesday with little mention of any problems from said hammy. The lungs on the other hand...

Went to the park with lil' Tim yesterday and did a bunch of sprints, hills, throws, pistol squats and a 17 amongst all the baby management. Worked out pretty well in the end.

Just-a-jog

I finally got new running shoes on Saturday, so I took them for a spin. The weather was PERFECT for a run -- not to hot or cold, just a bit cloudy. It was lovely. The last time I went for a "just a jog" was back in November, in Florida,when I was 18 weeks pregnant.

Leisurely pace: pretty much exactly 5 km in 30 minutes.

It felt great. Without any real speed goals right now, I might make a habit of this just-running thing.

Five

Games of frisbee. Which isn't actually very many for a tournament, and we tend not to post about frisbee here since it is usually a given, but because it's been nearly a year since I've played so much all at once, I just wanted to mention it. Also, ouch. I can sure feel my cutting muscles (ie: inside of thighs, and core).

And, I could not have eaten more roasted almonds on the weekend. (In fact, I am STILL eating them.) One point two kilo jar, I love you!

The Mile, Revisited

7:20 mile today. That is 35 seconds faster than last time. It is so very, very hard.

Followed by:

3 x 30 seconds of thrusters (13, 17, 16)
3 x 30 seconds of sit-ups (17, 16, 13)

No, I didn't mix up the numbers on the thrusters. I stopped whining and started trying.

Manscaping

Hah.


Last week saw some vigorous workouts with the Ms. As well, there was a large amount of lifting and heaving as I replaced my front walkway. Many large 6x6's were dug out, broken up and hauled away and much gravel replaced it. That gravel needed to be tamped so what better way to apply a little training than to use the Lief Erickson era jackhammer, center, "designed" and operated by yours truly. The workout? Hoist by its large nails the 50lb leftover 6x6 using arms and calves for height. Let drop. X 1000.

On the weekend was a half assed frisbee tourney with lots of PT.

Tuesday was a gruelling home crossfit: 3 rounds of 20 45lb overhead squats, 400m run, 20 pushups and 10 sit ups. Time was 20:55. Ick.

Currently nursing a slightly pulled hammy after what was going to be a great game of frisbee on Tuesday night. Fug.

my turn

squats: 205 x5, x5, x5.
bench: 135 x5, x5, x5.
deadlift: 235 x5.

I had intended to do cleans but my low back started acting up after the deadlifts. I'm taking DL's out of the rotation for the foreseeable future.

Squats and presses, with a hint of Litvinov

Escaped to the gym for a 30 minute workout:

4 rounds:

95 lb squats (7, 6, 6, 5)
400 m run (8.5 mph*)
+ 12 finisher squats (45 lb)

*Last round was about 300 m @ 9 mph. (Previous circuit on a treadmill I was only able to go 7.5 mph. So yay! Joints and things are coming together, literally.)

Presses:
45 x 10; 60 x 3; 55 x 3; 50 x 3

Knee tucks on the ball: 12, 10

Also, thanks to (I think) sticking to my no bread campaign and more regular workouts, I'm within striking distance (ie 5 or 6 pounds) of my pre-pregnancy size.

hi!atus

hi!

Monday - half hour jog along the Elbow in Calgary. This was hard. I don't think it was the elevation either.

Tuesday - tried out skipping some rope. 60s work/60s rest x 3.

Wednesday - gym time.
squats: 195 x5, x5, x5. increase to 205.
press: 105 x5, x5, -. did something bad to my upper right back. didn't do the last set.
power cleans: 115 x3, x3, x3, x3, x3. increase to 125.

Double double

Two workouts in two days, together. This parental leave thing rocks.

Yesterday:

The mile ain't so fast anymore
Hedda - 7:55 (great triumph was to not walk)
Overunder - 6:20 (okay, his mile is still fast)

Sumo deadlift high-pulls (45 lb - 3 sets of 30 seconds)
Hedda - 14, 14, 15
Overunder - 21, 20, 20

Bench dips
Hedda - 12, 6, 7
Overunder - 25, 15, 20

Today:

That damn vigorous warm-up

17s

(Sprint the steep hill x 3 + 15 sit-ups) x 3 rounds

Hedda - 1:58, 1:32, 1:20 (He didn't tell me I was being timed on the first set)
Overunder - 1:08, 1:08, 1:05

Sprint length of soccer field (jog back) x 2

Then mmmmm.... frosty Coronas.

Back Track

A few post vacation workouts to post.

Last Tuesday, park work, which included:
Vigorous warm up,
3 x 5 sets of sprints up the hill with 5 pull ups in between sets.
20 yard 17's
4 sets of 50 yard accelerations (run 75% then burst to 100%, back to 75% as many times as possible in the 50 yards.)
5 Burpees + 20 yard sprint, x 4
3 x full filed sprint

Next day was 5 x 5 sprints up the hill and 10 sit ups and a hard frisbee game.

Thursday was a hard frisbee game (masters against a men's team, 17 to 5 victory for the old guys).

Yesterday was a home circuit: 5 rounds for time of 5 pistol squats each leg, 400m run, 20 push ups, 5 pull ups, (26:51).

My gym membership is still valid.

It turns out they don't take it away if you don't show up for a month or two. It was Saturday, usually very busy at the gym, but I bet on the place clearing out in the last half an hour or so

While Ken and Tim picked up some groceries, I did a workout:

Alternating sets:

1000 m row - 4:50; 4:55; 5:00min
Bench press - 45 x 10 + 65 x 10; 75 x 7*; 8 push-ups

Squats - 85 x 6, 5, 5 (How can I have sunk so low!?)
Calf press - 250 x 10, 10, 10

Deadlifts - 85 x 8; 85 x 10; 95 x 10 (experimenting with set-up since I'm not up to lifting with full plates. Yet.)

And then a quick stretch to be the last one out of the gym.

*I think I could go as heavy as 95 lb on the bench press if I had a spotter. My numbers here are about 2 reps shy of a max so as to not risk life and/or limb. (Well, I'm not sure I could actually hurt myself too much with 75 lbs, but it would be embarrassing.) I planned to up it to 85 in the last set, but the bench was taken so I moved on.

Sticking with it...

We took the boys to the park yesterday and Ken put me through my paces. If I'd been less whiny about my out-of-shapeness, he'd probably have worked me harder. We did this:

Vigorous warm-up.

3 rounds:
Sprint up very steep hill
3 push-ups

3 rounds:
Sprint up very steep hill
10 sit-ups

17s (Sprint forwards and backwards 20 yards to a count of 17)

Sprint the length of a soccer field x 2 (walk back in between)

One attempted chin-up.

Today -- very tired. Tonight -- sparing in a frisbee game. I may get it together yet.

Back on the program

I don't know how long it's been since I've been to the gym, or gotten any exercise other than weekly frisbee and a couple of half-tournaments. A long time. And two weeks of vacation, during which I ate, drank, and sat. (Except for the hike to the top of Blomidon wearing a 15 lb baby.) Learned that "baby weight" actually means the weight you gain after having a kid and not having the time or energy (at the same time) to get any exercise. Plus boredom snacking.

Anyway, I am back on the program as of yesterday. No more bread, cereal, dessert, etc etc. (but bring on the bacon and eggs! And avocado salads... )

Workout no. 1:

Warm-up - 10 minute jog (this was actually hard)

3 rounds of
15 squats with the bar
Max rep presses with the bar (15, 8, 7)
400 m run (1:48, 1;51, 1:51)

Barf.

13:30 minutes.

Today, frisbee with sore quads.

75 and sunny

That's the title of a song I listened to at BluesFest last year. "I wanna be 75 and sunny, not 29 with a chance of flurries all the time."

squats: 185 x5, x5, x5.
press: 85 x5, x5, x5.
deadlift: 185 x5.
power cleans: 95 x3, x3, x3, x3, x3.

oh yeah. 25 points of men's league frisbee last night (1 sub and a 15-13 win). That's gotta count for something. Cankels are a little sore but manageable and if you consider that 25 points is more than I am going to play at any tournament, I should be good wrt injuries (knocking on wood).

just before heading home for the day:
2min work/90s rest @ 8mph x5; 9mph x1.

On Leave

Started a 2 month parental leave this week. Hopefully these workouts will progress!

The beach tourney was pretty fun. Hard on the legs and feet, but I had lots of energy to spare. Ms. Hedda did awesome, and there is proof! ;-)

Yesterday I was awake at 5 and up at 6. Went for a 5 k at 6:30 and (24:05) and then did 10x 15 bw squats and 10 push ups in the backyard in 12 minutes. That was pretty hard, but won't be in two months!

Now, a 12 day vacation out East!

Catch up

Last weekend, Frisbee tourney with Ms. Hedda. Six games at a competitive enough level.

Tuesday was a crossfit circuit. Three rounds for time of 400m, 50lb db swings x 21 and 20 push ups. Time was 17.47. Also, ran a mile in 7:40 prior to (yoga class).

Wednesday was another Frisbee game.

This weekend -Frisbee on the beach!

Tuesday

5k. 23-24 minutes (no watch).

Frisbee game at night.

Wednesday: frisbee game at night.

Monday. Sigh.

Power cleans: 115 x 5, 135 x 5, 145 x 5.
Bench press: 155 x 8, x 7, x 6
Pull ups: 14 in a row
30KG overhead walking lunges followed by 20 no weight walking lunges X 3 rounds.

Then a night of party pants.

Team Conditioning

A great idea by one of our members; a conditioning session in the sand. So, off to the beach on Sunday evening. Ms. Hedda and Party Pants along for the fun.

Warm up run, lunges, high kicks then:
-Triangle cone sprints (From top cone to bottom right, back to top, to bottom left, back to top). 5 rounds.
- 17's (cones at 15 yards, sprint there, run backwards back 17 times in a row.)
- Crazy catch: start in the center with cones front/back and left/right at 15 yards. Run to one and receive a pass on your turn back to center. Complete all four directions /passes. X2
-Box run (60% run around a 30 yard box, sprint the last 2 corners on odd laps, cut across the diagonal at the same 60% pace on even laps) x 6 or more.
-Gauntlet: sprint past 4 throwers receiving a pass from each one. X 6
-staggered gauntlet (make cuts to throwers staggered on opposite sides) x 3
-Tabata, hot feet.
-Huck and strike until dark (X 20)

Wednesday, Thursday, Friday

Wednesday, one shitty game of frisbee in the evening. Know what I am though? Still fast. That's all I'm saying.

Thursday I killed it. Three rounds for time of 1000 meter row, 20 dips, 30 sit ups (should have been 50 in the end). Time was under 21. There was a long wait for a new gym member to GET OFF THE DIP STATION! Row times were 3:55, 4:02, 4:08.

Friday was meetings and Greek food all day long. What's with the Greeks and the potato and rice?

I thought it would be worse

And it was.

Sunday's crossfit with modifications: 5 rounds of Thrusters, 30 kg x 21 reps and 30,30,30 skipping (both feet, left, right).

The weight was supposed to be 75 lbs and the skipping was to be 21 double unders. But that was stupid.

My time was 15:45. My breathing was heavy. My t-shirt was soaked.

This was after an extensive warm up (1.5 mile run, eccentric pull ups, front and back extensions) while waiting for the yoga class to finish. Those people can drag things on, let me tell you.

Ripper

Saturday's crossfit:

5 rounds max reps BW bench press and pull ups (the dead hang variety for me).

Bench press: 9, 5, 6, 5, 5, (had a spotter!)
Pull ups: 14 (PR!), 9, 6, 6, 5.

Mile run (witha 1:30 400m in there) and a stretch.

Team Sprints

Last night at the park. By "team" I mean the 6 guys that showed up after the supper hour (uhhg).

Warm up runs on the cones (5 cones spaced ~10 yards apart). Then:

1. Full sprints there and back to each cone X2
2. Cone to next cone walking lunge, side shuffle R, side shuffle L, backward walking lunge, X2
3. Sprint to cone, 5 pushups, sprint back, next cone 10 push ups, sprint back...15 push ups...20 push ups, sprint back.
4. Sprint to cone, 5 seconds fast feet, next cone 5 high knee jumps...5 fast steps...high jumps and the same back.
5. Sprint to cone, 5 burpees, next cone 10 crucnhes...5 burpees..10 crunches and then the same back.
6. Sprint to cone, 5 mountain climbers, next cone side laundry jump...5 mountain climbers...5 side laundry jumps, then the same back (but with front to back laundry jumps).
7. Tabata: fast feet 20 on, 10 off for four minutes.
8. 4 rounds of accelerations: run 75% accelerate to 100%, decel immediately, X 3 to 5 times over ~75 yards.
9. Passing drill: strike for a 40 yard huck, pass back to thrower at halfway mark, strike back for endzone catch. 10 to 12X
10. Three man over ten yards until our legs were jello.

One for the week

In this week's workout (because I'm managing only one per week, it seems... plus a frisbee game), a circuit devised by Overunder:

3 rounds of --
1000 m row (4:45, 4:49, 4:58)
12 jumps (2-footed, jump down off a step, then up as high as possible)
Max reps press (55 x7, 50 x 10, 9)

I didn't time it precisely, but it took about 30 minutes. I had to travel up and down stair to reach the barbell for the press, so there was a slight break in some of the rounds. The rowing was hard. The whole thing was hard. I hadn't been working hard for the past several months, until today

Then I finished with:
15 squats (45 lb)
10 knee tucks on the ball
30 v-sit ball tosses (with a heavier ball)
5 push-ups (I'm getting closer to the ground...)

You guys don't even want to know which part of the body I'm trying not to tweak.

Pre-Meeting Agro

Warm up; front extensions 10, back extensions 20, 135 squats 10.

Heavy pull ups: 25 lb x 9, 3, 3

Squats 225 x 5, 245 x 5, 265 x 5 (sore knee, stopped). Finishers 20 @165, 15 @165.

Finisher Pull ups: 12, 7.

4 rounds 1 legged shuttle.

Wednesday

Do not move calf. Do not move calf.

3 rounds for time of 1000 rows, 20 dips. Time was 22:37. Row times were 3:45, 4:10, 4:18. Which may make you ask, "What did you do with the other 10 minutes?" Dips and rows don't marry up so well.

At frisbee later on my three yard, wobbly passes were money.

back at it

because my back isn't sore. see how i did that?

presses: 95 x5, x5, x5. up to 100.
cleans: 95 x3, x3; 115 x3, x3, x3. up to 125.

finisher
max rep chins, max rep dips, repeat 3x.
9, 7
2, 2
2, 2

some time later . . .
20 yd sprints, rest, start again at 30s.
15 sprints (so the whole thing took like 7 1/2 minutes and was hard)

not sure this bodes well for frisbeeing.

Monday redux

I had plans, they went awry.

Power cleans: 115 x 5, 135 x 5, 155 x 2 + 145 x 3. (155 was too heavy to do safely.)

Deadlifts: 225 x 5, 275 x 5.

Tried to run 400's but tweaked my calf. Fucking calf.

6x2 minute intervals

run 2 minutes, walk 90s, repeat 6 times.

7.5 mph x 5, 9 mph x 1.

overall, with warm-up and cool-down included, 2.4 miles in 26:55.

50 chins & dips

50 chins: 18:13.
rest awhile (like 4 minutes)
50 dips: 16:30.

sorry all about this cold weather but my lats need to be out.

Friday night's always quiet at the gym

Gah! Blogger ate my post.

I'll try it again. From Friday night, let's see if I remember what I did...

1000 m row - 5:15 min (slow = feeling the lack of sleep)

thrusters - 45 x 12, 11, 10
walking lunges - 40 x 14, 14, 14
upright rows (high pulls) - 35 x 12; 40 x 8, 8
bench dips - 12, 10, 8
back extensions - 10, 8
sit-ups - 15
knee tucks on the ball - 10
v-sit ball toss - 30
"good" push-ups - 4

Quick, get the walnuts

Two Cross fits today, sort of.
1. 7 reps with loading of Thrusters: 95, 105, 110, 115, 120, 125, 125. Tricky. One has to be explosive.

2. 10 rounds for time of 4 pull ups, 4 dips. Time was 9:30.

Slow 800 m run to test out my calf. Its mending...

attempted metcon

tried to do some metcon with the following constraint: don't re-injure my back. This means not doing: push-ups, squats, presses, deadlifts, cleans, burpees.

This left dips and chins. (I'm open to suggestions for the next couple of weeks. I want to avoid planks and hard core low back stuff.)

50 dips: 12:39
rested a while
50 chins: 19:30 (these weren't kipping, nor were they dead hang, they were the knees to chest variety)

I found that I couldn't do enough before muscle fatigue to get to general fatigue. Oh, I mean it was a good workout but I wasn't pounding my heart rate through the roof. These were mostly done in sets of 5 until I couldn't do that anymore (which was after the first set with the chins ;-) )

calves: (which were still tight a bit from the run the night before)
anterior w/ white bar: 15
straight leg eccentric: 15
bent leg eccentric: 15

farmer's walk:
two 70# db's, 6 reps on the minute. A rep is a spin around the gym (takes about 20s).

run

2.98 miles. 26:23. what's that? Pace is 8:51.2 min/mile (5:30.1 min/km; 6.68mph) (got that from here)

When you're smilin'...

keep on smilin'.

Renewal of effort on a really bad pulled / torn soleus.

Sunday night was team Frisbee conditioning. Hill runs. My calf issues prevented all out-ness, but it was pretty good.

Yesterday: 3 rounds for time of 1000m row*, 80lb press, 10 reps** 20 back extensions, 20 front extensions. Time was 30:25. Finished with 2 rounds of 10 each leg of standing shuttle.
*Row was a 4 minute timed row at '10' as the display was toast on the rower
**First set was a weak 95lb attempt. I got to 5.

Today was 3 rounds for time of 155lb Bench press (max reps), 10 pull ups, 50 BW squats, 30 front extensions. Time was 20:23. Finished with standing shuttles again.

Rebuilding the callouses

The gym is pretty empty on a Friday night. All the muscle-y tattooed dudes were primping for the clubs, I guess.

30 minute run-down:

1000m row - 4:45 min
Squats - 95 x 5, 6, 5; 45 x 15
Hang clean and press - 50 lb warmup; 60 x 5, 4, 3
Bent-over rows - 30 x 8, 7, 7 (per arm)
Back extensions - 10, 8
V-sit ball tosses - 30, 30
Real* push-ups - 7, 6

* I'm trying to consistently get really low on these. I used dumbbells to ease the pressure on my wrists, and lowered myself to well below 90 degrees. I maybe used to do them this way, but not for a long, long time. These were... challenging.

Post Holiday Crossfit.

Row 500m, 135lb Bench press, 21 reps, row 1000 m, 135 Bench press 15 reps, row 2000m, 135 bench press 12 reps.

Time was 24:10. Row times were 1:50, 4:10, 8:40. I think I could have done 155 lb presses with a lot more effort.

Ouch, 41

Sunday was a crossfit variation at home:
21, 15, 9 205lb DL's and push ups w/ toes on a ball. Time was 11:10. I tried the recommended handstand push ups during this, but no go. There is no suitable place for this at home. Also, I doubt I could do one.

Monday, 10K run. 49:40. Managed to solidify my soleus.

In which lactation hampers plans

Still cramming workouts into 30 minutes, more-or-less:

500 m row (2:10 min)

Presses - 35 lb x 12; 60 lb x 4, 3, 1+2 push presses
Walking lunges - 35 lb x 20, 20; 40 lb x 14
Seated rows - 70 lb x 10, 10, 8
Bench dips - 13 (feet on a ball)
Knee tucks on a ball - 12, 10 + foot cramp

Treadmill - 1/2 mile walking on a 13% grade

Now, don't get me wrong, I tried to run on the treadmill; I had 400m intervals planned in an attempt to improve on my sad, sad 7 mph limit. Alas! I really am going to double up on the sport bras for a while. I emerged from pregnancy without stretch marks; I'm not going to risk getting them now! For those of you who can imagine wearing a sports bra, imagine tucking a 5-pin bowling ball into each side and hopping on the treadmill... Needless to say, I quickly halted the jog, and settled for an alternative. However, walking up a hill that steep is hard! Y'all should try it. Great butt and calf workout...

For the record: weighed in today and have only 10 lb left. (I gained about 30 during pregnancy, maybe a little more.) I'm only going to obsess over this until I'm back to my pre-preg weight-range. That's one area where lactation helps -- it's a serious calorie-burner!

Friday fun fest

Forty minutes of respite from the work inferno.

Variation of crossfit Nancy or something.

As many rounds in 20 minutes of 5 pull ups, 10 push ups, 15 squats, 10 back extensions, 10 front extensions. Only 8 rounds in 20:05 today. Pretty sure that could have been better with a little more effort. Hard all the same.

Fatigue sets in.

'Stuff' just seems harder with less sleep. I bet I am not the first to notice this.


Tuesday: 4 x 800 m runs outside. Times were 2:57, 3:09, 3:30, 3:30. Running on yesterday's wimpy squat legs; interesting.

Wednesday: Press 7 reps; 95, 105, 115 (failed), 110, 110, 110, 110, 110. Then Weighted pulls; (25lbs) 10, 5, 4. Finisher press with 45 pounds; 25, 12, 10. Finisher pull ups (no weight); 10, 7, 4.

Yesterday was two 1 mile runs from and to the garage where the car was being fixed. Un-timed, for good reason.

hunting for a home

In cowtown and desperately hoping to find a place to call home. Figure some exercise will keep me calm and sane. That and the hours of peace and quiet in the office spent researching and writing. Free to concentrate, what a concept!

saturday
am: an hour and a half of vinyasa (so many folds and planks and lowering - arms and abs wanted to shake but luckily the mind was strong).
pm: 3 hour neighbourhood hike
sunday
another 3 hour neighbourhood hike. Gosh, downtown is surrounded on all sides by suburbia.
monday
much of the same
tuesday
hot yoga. see saturday. only add 15 degrees F. I have found a lovely studio, and it makes me happy to be practicing regularly again.
thursday
an hour run at lunch. Destination, two more (non)potential homes. Boo. Can't wait to hit the river paths though, they have some great trails and predefined distance loops. It will be nice to have lunch breaks again.

Fitting it in

Catch up - finding it hard to find time to post. My lap is currently being shared by the computer and the sleeping baby.

Saturday:

I hadn't gone to the gym often on Saturdays, otherwise I'd have known that it closes at 5 PM, and wouldn't have headed there at four-forty. So the workout was a bit quick, and I'm having trouble remembering...

Warm-up - 15 squats and 15 presses with the bar

Squats - 85 lb x 7, 7, 7
Presses - 55 lb x 5, 5, 5
Pull-downs (chin-up training) - 120 lb x 3

Then I noticed I was the only one left in the gym, so I left.

Today:

Same warm-up

Squats - 95 lb x 7, 6, 6; 45 lb x 15
Bench press - 45 x 15; 65 x 16; 75 x 5, 5
Pull-downs - 120 lb x 3, 3, 2; 90 x 8

Treadmill - 3 x 400 m/7 mph (1% grade, with 1/10 mile rest at 5 mph)

I tried running at 7.5 mph, but it felt like that ole pubis might well fly apart. Awesome. Will have to rest those parts a bit before frisbee next week! It will be awhile before I get my mile back...

* Chest press - one of the staff at the gym spotted me (unsolicited), which explains both the 16 reps, and the fifth rep of the last set. Nice to be pushed.

Soldier on

Re-start on building squats: 225 x 5, 245 x 5, 265 x 5, 275 x 4, 265 x 4.

Deadlifts: 5 x 225, 5 x 275.

1 minute 6kg ball slams, (35), 1 minute rest, 1 minute 6kg ball slams (30) 1 minute rest, 1 minute 6kg ball slams (30).

still fun

chins: 9, 8, 6.
dips: 10, 10, 7.

press: 45 x25, 16, 12. max reps every 2:30.

calf drop&hold: single leg - 10, 10, 10. this exercise came from the nice physio lady. it activates the stuff or something. hold at the bottom for 4s.
anterior calf: white body bar, single leg - 20, 20, 10.

it's fun not doing squats

chins: 9, 8, 7.
bench: 160 x3, x3, x2. i was wondering why this was so difficult until i took the plates off and realized i hadn't been lifting 150 at all.

press: MR every 2:30. 45 x25, x15, x11.

eccentric calf: left&right, straight&bent. 15 reps.

db curls: 35 x16, x16, x12.

Easy Day

And thank goodness after 4 hours sporadic sleep.

30 back extensions, 30 front extensions.

Cross fit 7 singles of push jerk (transformed into power clean and push press): 105, 115, 125, 125, 125, 130, 125.
Mile run: 7:12

Baby steps

Baby steps at a running pace, at least.

I tried running at the gym today -- it's been many months, and frisbee season is coming up. The gym after work is BUSY! I didn't venture down into the weight room, though I'll have to eventually.

On the treadmill:
1.5 miles total in about 15 minutes (1% grade) - including 400m/8 mph, 2 x 400m/7 mph, and the rest at speeds between 5 and 6 mph.

It didn't feel overly taxing, I wasn't super out of breath or sweaty, though the joints are still feeling a little loose. The 8 mph stint felt a bit tweaky. Which makes me a little afraid to try sprinting.

The rest:
Push-ups - 15, 10, 8
Box jumps - 3 sets of 20 (not very high - 4 risers under a step bench)
Knee tucks on the ball - 10
Bench dips (with a ball) - 10

I'll be keeping to my 30 minute limit for awhile... at least until I get a breast pump. :-)

Write off

= Last week.

Yesterday: Front squats, 135 x3, 155 x3, 175 x3, 185 x3, 195 x3.
Weighted pull ups with 25lbs: 7, 5, 4, 3. Finisher pull ups, no weight: 10.

Last night: Frisbee scrimmage. One hour, 6 on 6.

Today: Outside 5K run (23:18), 3 x 30 walking lunges, 155 bench press x 7, 5, 5.

back in town, it won't be easy.

chins: 9, 8, 6.
dips: 11, 10, 5.

finisher-type presses:
every 2:30, max reps of 45 lbs. 25, 13, 7.

in between times i did some calve work so my achilles will improve. looks like i'll be covering overunder this frisbee season. eep.

A long road ahead

Back to the gym for the first time in a month. More than a month. I imposed a 30 minute limit on the workout, theoretically so I could get home in a reasonable time to feed the baby. It was a good thing I had a limit, because if I'd done more, I think I'd be toast tomorrow. I may be anyway. Because I'm feeling a bit shakey now, even though I just ran through some basics. To, you know, take some new baseline measurements.

Squats: 45 x 15, 65 x 11, 75 x 8, 7
Presses: 45 x 15, 50 x 8, 55 x 5, 5
Lat-pull/chin-up grip: (standing) 105 x 8, 120 x 6, (seated) 120 x 2, 2
Calf press (seated): 200 x 15, 15, 15
Plank (on utility ball): 45 sec
V-sit ball tosses: 30 (not sure the ball weight, maybe 4 kg?)

That is all.

(A few days ago, I also did some trial chin-ups -- at which I failed, but did some eccentrics that killed my arms -- and some walking lunges (30 + 30), which totally extended the DOMS I got from my previous BW squat workout. I have a long road ahead!)

quick & dirty

superset of these three, 2:30 between the start of each set.
dips: 10, 10, 7.
chins: 9, 7, 6.
press: 115 x2, x0; 105 x1. not sure if my less than impressive numbers were from the sore back, it being last in the set, or because i suck.

finisher -
press: 45 x20. oooph. this was hard. i guess that's the point.

have a great weekend everybody. i'm going to.

no lower body for a while

probably not until I've gone to the Barbell Cert.

chins: 8, 7, 7.
bench: 150 x4, x4, x4.

more later, hopefully.

and there was -
db press: 40 x5, x5, x5.

youch

squats: 255 x5, x5, x3.
bench: 150 x4, x4, x4.

I had to quit here because I blew up my back on the squats. Ouch. And then I forgot to post because I went home and immediately medicated myself.

Great to see new mom Ms. Hedda posting again. We had all members of the glee club posting in the last couple of days!

Not retarded

No, I am not. There was no way today's crossfit was fit for right minded people: 5 rounds of 21x95lb sumo-high-pull-deadlifts and 21 ring dips.

So I changed it up a little to suit a more down to earth person: 4 rounds of 21,15,12,9 80lb sumo's and dips. Time was 17 minutes.

Instead of taking a shower

The last time I went to the gym/worked out was almost exactly four weeks ago. That was the day before my due date. Fully recovered from giving birth (for a while now, it feels like), the gating factor on working out now is finding the time.

The baby fell asleep for a few moments this morning, and I opted for a mini-workout in the living room, instead of napping or showering.

40 squats (body weight)
12 push-ups (the regular kind)
40 squats
12 presses (45 lbs)
40 squats
12 push-ups
40 squats

[Feed and change baby, quickly shower and eat lunch while he sleeps again]

15 presses

It's a start, anyway. I'm hoping to make it to the gym, at least once, this week.

Got a few in...

...last week.

Sunday was a homemade, in the backyard cross fit.

Warm up with 205 deadlifts x 10

Then 3 rounds for time of Power cleans, 135 x 5, run 400m, 20 push ups. Time was 14:20.

Monday was a 5 K run (at home on the ridiculously hard to-Tache-and-back route). 23:20.

The rest of the week was lame ass. A little bit of frisbee on Thursday.

Sigh. I am going to pot. Seriously, I really want to get high.

20 degree saturday am

I'd be remiss not to get out and burn off some of this nervous excitement. Looking forward to my afternoon baby shower bound bike ride.

6k - 32ish. Killer hill included (impossible to avoid when you live in a valley!)

my bum is sore

squats: 255 x4, x4, x3.
bench: 155 x3, x3. 135 x7.
pull-ups: 6, 6, 6.
deadlifts: 275 x5.

bench dips: 12, 12, 12.
alt db curls: 30 x8, x8, x6.

four strong winds

squats: 255 x4, x3, x2.
press: 110 x5, x5, x5.
chin ups: 7, 7, 7.

Slowly back atter

Tuesday, a short workout, as in "I forgot my shorts". Nothing to do but go back to work.

Wednesday, Crossfit Helen: 3 rounds for time 400 m run, 21 50 lb db swings and 12 pull ups. My ipod went under and I had no stopwatch after the first run. Runs were 1:22, 1:30, 1:45. I ixnayed after the last set of BD swings...I had to wait for the pull up bar and I was pretty much going to yack. That was at the ~19 minute mark.

Today, Cross fit Danny: as many rounds in 20 minutes of (substitute for PP) 24 inch box jumps x 30, 90 lb Push Press x 20 and 10 straight hang pullups. Let's just say the box jumps and pull ups were easy. 3 rounds in 20:20. (it was supposed to be 30 pullups!! Kipping, but still!)

abbreviated workout

squats: 245x5, x5, x5.

and that's all. the gym closes at 8 now. hmmph.

@home
dips: 6, 6, 6, 6, 6.

Here is a workout for you...

Labour and Delivery. Wow! I never want to try anything this. This looks to me like the kind of thing that separates the jogger from the 5K Olympic athlete- 100% mental. Mind over body. And, when it all works out, you pop a new being into existence at the end of it. Then you have, what else, breakfast!

Friday was a 5k on my very difficult home route (down to Tache then back). The way back is slightly inclined. I swear. Time was 23:40, followed by 100 push ups in 8:30.

rollin

squats: 235x5, x5, x5. increase to 240.
bench: 140x5, x5, x5. increase to 145.
chins: 8, 8, 6. increase to 9.

5 minutes between sets.

double set of barbell rollouts/dips
135x8/5
8/5
8/5

this was not continuous or anything mad. a minute or two between sets.

next workout will be squats @ 240, press @ 110, pull-ups.

Wednesday Lunch with Nicole

It was 20 minute affair. As many rounds of 400m run and max reps pull ups.

I got in 5. On the runs @ 1% -1:22, 1:22, 1:26, 1:30, 1:40 and 13, 7,5,5,5 on the pull ups. No kipping.

Last night was band practice and Frisbee then work until 2 am.

Today is keeping my lids up.

FGB

Fight Gone Bad: 3 rounds of 1 minute each of 6KG Ball Slams, 30KG Sumo High Pull Deadlifts, 24 inch box jumps, 30 kg Push Press, Row (all max reps except row, for calories).

Round 1 = 40/22/20/15/21. Round 2 = 35/18/20/15/18. Round 3 = 30/17/20/13/17
Total score was 321.

Should be good to help Daddy-O move in June! No box spring can stop me...

Saturday Crossfit with Coach

My 11 year old urged me on with this one, the scaled for lameness Crossfit from Friday: 10 rounds for time of 10 ring pull ups and 10 ring dips. I did 5 strict bar pull ups and 5 dips on my wobbly sawhorses, which were pretty much like rings.

My ten rounds time was 16:22. My 11 year old counted the rounds and encouraged me softly to do "just a couple more dad, c'mon".

I am ready to start kipping those PU's any time.

4 x 8's

I love, no, I hate this workout.

OK, I like it again. Now that I am sitting.

Four 800m runs. Times were 2:52, 3:00, 3:20, 3:18. Outside, in the spring sun. My form was pretty horrible in the end; I am so damn tight through the hips. I need butter.

The jog there and back (from the stretch of road I mapped) was fun. A little MIA for company. I finished this with 100 walking lunges. I think was a mistake.

I love my wife! Hi sweetie!

Front Squats, aka...

Fuck Me! What prison camp did these come out of?

First time ever doing them. I don't know how to hold the bar. Anyway, eventually I did 5 x5, starting with low weight:

135 x5, 135 x5, 155 x5, 175 x5, 195 x3. I had to bail on the last one or my shoulders were going to be bruised for weeks.

Finished with a mile run in 7:10.

finally friday follies

squats: 240 x5, x5, x5.
push press: 120 x5, x5, x5.
cleans: practice. i'm talking about practice.

Crossfit Monday on Tuesday

It was 150 Wall ball shots with a 20 lb ball. I substituted with 150 thrusters with 45 lbs.

Time was 10:20. Pretty sore today. What a workout.

sasquatch

squats: 235 x5, x3, x5. glitch in the second set.
bench: 135 x5, x5, x5.
chins: 8, 7, 4.

barbell roll-outs: 185 x8, x8, x8.

later that same night:
2.55 miles; 28:05 minutes.

Day of Rest

Sunday, did the Saturday crossfit with accommodation for lameness:

3 rounds for time of 135 Deadlift x 21 + 800 m run, 205 Deadlift x 15 + 800 m run, 205 Deadlift x 12 + 800 m run. Time was 18:50.

Today did the Crossfit Sunday, again with accommodation for lameness:

5 rounds of max reps of 155 bench press and pull ups. I did 7/13, 7/8, 6/6, 4/5 and 5/4. A spotter would have been good for the presses. Finished with an 800 m run in 3:40.

WFG

working from gym.

squats: 230x5, x5, x5.
press: 105x5, x5, x5.
deadlift: 290x2.
power cleans: 115 - a bunch of practice at this weight.

barbell rollouts: 225x6, x6, x6.

calves (for my niggling achilles - gah)
eccentric calf - straight leg: 0x15, x15, x15.
eccentric calf - bent leg: 0x15, x15, x15.
anterior calf: white bar x30, x30, x30.

update: Monday morning, I have the worst case of DOMS that I have ever had. I guess the experts are right, eccentric actions beat up your muscles more than concentric. And that with no weight! Oh, and it's just on the straight leg (gastroc).

To cap it off

For the week: squats.

Warm up with the bar only. Then 155 x 5. Then the work.
225x10, 225x10, 225x9. Worked on form, nice and low.
Then deadlifts, 275x5.
Finished with squats, 155x20. Really low. Lots of grunting.

Hello-o-o-o-o-o-o

Kidding. I know we are all back and tanned and tired and pregnant and so on.

Back on the chain gang.

Monday; 5k run (no watch), 24-25 minutes outside followed by 100 pushups (20x20x20x10x10x10x10) in 8 minutes.

Tuesday:
Presses, 95lbs, 5x5x5 (last 3 were push presses of necessity)
deadlifts, 225x5, 245x5, 265x5
power cleans, 135x5, 135x5, 145x5
1000 m row: 4:04

Wednesday: 3 rounds for time of 800m run, 15 dips, 10 thrusters x 80lbs, 40 sit ups on a ball.

I did 2 rounds then the dips and thrusters because I was late for a meeting. Time was 26:20. That sh!t was hard. First run was 3:00, #2 was 3:30.

Tomorrow is squats.