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.