Well, Maybe Still Going On

The party, that is.

Drinks and cookies, cookies and drinks!

Today, 10,7, 6 pull ups. Then back to the cookies.

Later...pre sparkler push up Tabata (Japanese for 'Suckah!'):
17,12,12,10,7,6,5,4

Definitely Over

After Physio today:

Bike, 20 minutes HR at 160 (171 for the last 2 minutes).

Bench press, 135 x 5 x5 x5 x5 x5

35 sit-ups

I am allowed to standing no weight hammy curls. 'Cept I am too weak to do them :-)

Party's Over

Off the crutches 6 days ago. Time to get back into things. Remember Overunder, start slowwwww.

I have been doing a daily regimen of Physio exercises twice a day since Nov 17. Its been helpful. Lightweight by the usual standards, but helpful.

Last week I started weight bearing exercises. Again nothing challenging by usual standards, but more than enough for my little Kate Moss leg. Its tiny, and often needs attention.

Yesterday I went back to the Goodlife. It felt good, sort of homey, and I was happy to see a bunch of new douchebags working their phone muscles and grunting in small groups in between sets.

I laid down 12, 6, 5 pull ups just to test the waters. I was a little winded. Hopped on the bike (really quite helpful in my condition) for some perineum abuse. I biked for 20 mins and kept my heart rate between 144 and 161 the whole time. Some stretching afterward and 5 x 10 push ups and sit ups.

Its a small start, and it seems a long way to go judging by how I felt after this, but what are you gonna do? Whimper and die? Did that last month...

A tabata a day

Without much free time and out of the habit of working out, I've scraped together a desperation-style regimen that consists of one simple premise: a tabata a day.

Four minutes. That's all I get/need/do. And I have to do it while Tim's asleep. (When I tried to do it with him around, he ended up on my back while I was doing push-ups. I gave up on round 2.)

I've done one or two every day (except Sunday) for the past week. Eight tabatas. Of any exercise I can think of. I've done squats, sit-ups, push-ups (knees), ham curls on the ball, one-legged bridges, and bench dips.

My total reps for the week: 857. (Per tabata high: squats=154; Per tabata low: push-ups=66.)

Folding time and space

I missed posting last week, but I wanted to capture it for posterity and to try to convince myself that I'm not a total lazy ass. (I've had a cold for two weeks -- the first in years), and that along with Tim's new sleep schedule (make that "sleep" schedule), and I'm pooped to all hell.

Anyway, the workout went something like this:

5 rounds (ostensibly for time; ie: I hurried)

10 squats (95 lb)
10 presses (45 lb)
20 tuck jumps
12 back extensions

I did it in about 18 minutes. Then did some chin-ups. A couple sets of 3, and some jumping pull-ups. Oh, and 4 sets of 400 m at 15 km/hr.

Also, I've been going for runs, with and without Tim. Trying to do something -- anything -- at least every other day. Baba is going home tomorrow, though, so it's going to get harder to do stuff.

Squats and 400's

Another repeater, so I have stats to compare with.

The workout:

4 rounds for time:
Run 400 m
50 squats

My time: 12:20.

Compare with last time: 14:20

Confessions: I didn't look at the workout post before doing this one; I just remembered I'd done something like it before. So a) I did it backwards and squatted first then ran the 400 m, which, after the first round I don't think it would matter much, and b) I actually did 5 rounds this time, and completed the total in 15:35. Then went for an easy 20 minute jog and met up with Baba and Tim at the park.

Deets

Well, its been 48 hours since surgery and things seem to be going fine. Not too much pain, swelling appears normal (but there is swelling!) and I can bend and straighten my knee a little. I have made 2 trips down the stairs!

The surgeon let me know that the surgery went well. I kind of figured that out on my own because I was awake for the whole 3 hour procedure. Numb from the waist down, a little groggy with Gravol, but otherwise lucid. There was much snipping, tugging, scraping, drilling and hammering taking place on the other side of the sterile barrier. I could hear everything but saw nothing. I was chatting to the people on the other side. Made a few jokes even! Eventually it was done, the hamstring graft was ratcheted tight and I was stitched up, wrapped up and sent to recover. Recovery was the worst. It was a full 3 hours before I could even twitch a thigh, and I wasn't able to get up for almost 8 hours. We then had a 2 hour drive home. That part was a little dicey, but Ms Hedda was great company and drove fast. No cookies were tossed. Honestly, there were none to toss; at this point I had eaten but 3 chips in 24 hours.

Ms Hedda has also been a saint helping me recover here at home, despite our littlest squatter's every attempt to thwart her; nay, drive her totally insane. Anyway, I will owe her large.

So it will be a long road to get back at things the way I like. Four weeks on crutches (due to the hammering, which was an attempt to stimulate some blood flow in the cartilage on the end of my femur. Oh, it was awesome!). I will see the surgeon on Tuesday, start physio on Thursday and we'll see how things go. I will keep posting the progress!

Ciao

under the knife

In the aftermath, we discovered that those pistol squats came in handy: for getting in and out of the car with one invalid leg sticking out in front...

Can't wait to try out the new ACL!

Ick

Scaled a crossfit Barbara yesterday to this: 5 rounds each for time of 10 pull ups, 20 push ups, 30 sit ups, 40 squats with 2 minutes rest in between each round.

Times were 3:15, 3:05, 3:52, 4:05, 4:52 (have to check these). Lovely. I feel like a hunch-back today.

Hallow e'en treats

Worked out with Kid 2 last night. I, dressed as a bag of jelly beans, chased him, dressed as death's exec. assistant, around the neighbourhood in near 0 temperatures to get from one house to the next trick or treating. Seriously lame hallow e'en house-wise as maybe 10% of the homes in our neighbourhood were feeling it. I really did chase him, screaming, "You can't escape me death! Even death likes candy!"

Today, Sunday's crossfit, scaled then added on to :-)

30 reps of squat clean and jerk with 95 lbs. followed by 2 x 800 m runs at 1% grade on the treadmill (3:10 each run). 23:05 total time (14:05 on the cleans / jerks). Could go heavier and harder next time.

mayfair plaza deadlifts II

press: 90x5, x5, x7.
deadlifts: 240x5.
bench dips: 7,7,12.

and a leisurely swim.

Halloween warm-up

On Saturday, I did this workout again:

As many rounds as possible in 20 minutes of:
45 pound thruster, 5 reps
45 pound hang powercleans, 7 reps
45 pound sumo deadlift high-pull, 10 reps

This time in the gym with a proper set-up. But damn, I did fractionally fewer rounds this time...

My result: 13 rounds, with 6 seconds to spare.
Last time: 13 rounds + 5 thruster & 6 cleans

But this time, I finished up with a 7:04 mile. (Treadmill, no grade.)

The next day (Halloween), I escaped for a 55 minute run with no stroller. I loved it. Ran probably in the neighbourhood of 9 km.

Today, I can barely walk. Quad DOMS from hell.

dar fitness

a squat rack (but no safety pins so if it was going down, it was going down on the tiles).

bench: 55kgs x5, x5, x9 (121 but my shoulder is feeling better so hopefully i can just progess steadily from here)
squats: 110kgs x5, x5, x9 (242)

the reason i added reps on the end of the 3rd set is in here

arms again.

After work quickie

Five rounds max reps of pull ups and sit ups in the back yard.

14/35, 8/20, 6/24, 5/22, 5/21

Pushed, Pulled

Trying to get back on the workouts. These are difficult times!

Yesterday: scaled from 10 to 8 rounds of 115 clean and jerk x 1, 5 pull ups, 10 push ups, 15 squats. Time was 19:40. This was a good workout. Followed up with 5 x 115 cleans.

Today: 5 k in the WIND! Time was 22:42. Then I ate the most delicious chicken ever.

mayfair plaza deadlifts

no racks (except for the smith machine) so ...

deadlift: 235x5.
press: 85x5, x5, x5.

a bunch of vain arm work and a swim.

Wargames

Last week a weird workout was paintball, at a work sponsored team-building function. Nothing builds morale like 4 shots in the back, point blank. My heart rate was ~180 much of the time and for no good reason. Unless fear of 4 shots in the back was a good reason.

Wednesday or Thursday saw a lame 3 rounds of 400 m run, 135 front squat x 10, pull ups x 10. No time as I had to wait for bits and pieces of it.

Tonight is a late night fury workout. Its awesome. Pace around the house waiting for sleep to come back.

Third time around

I love this running workout. It's so hard, but I can't help coming back to it. I haven't done it since May, so let's have a look and see if I've improved at all:

Run

1600 m = 6:57 (6:56)
rest 3 min
1200 m = 5:34 (5:52)
rest 2 min
800 m = 3:25 (3:25)
rest 1 min
400 m = 1:36 (1:43)

Total -- 23:32 (23:56)

I don't trust my math, nor should you, but it looks like an improvement. Might be the result of going through a frisbee season, or the fact that the previous run was in a heatwave while yesterday's was completed under PERFECT conditions: bright sunny, about 10 degrees, with the headwind on the short side of the loop.

Also, I felt like barfing after each round this time, too.

new gym

deadlifts: 225x5
db bench: 40x5, x5

a bunch of assistance exercises to help with the rotator cuff.

Better than a kick in the pants

And hopefully this crap workout will serve as a kick in the butt for me -- to get back to it!

So so so tired, I took a late night workout idea from Ken and scaled it back even further:

4 rounds:
20 overhead walking lunges, 8* lb dbs
8** cleans, 65 lbs ***
5**** push-ups

* Was supposed to be 10 lbs
** Was supposed to be 10
*** Was supposed to be 75 lbs
**** Was supposed to be 10


Finished with 2 x 8 reps of 115 lb squats, three chin-ups, and three jumping pull-ups.

Halfway through the 2nd round of cleans, I put the weight down and debated lying on the floor for a nap, or just going straight home. I rallied and finished the workout, but man that floor looked tempting.

back in the saddle again

in a terrible gym. no olympic bars.

squats: 100kg + non-olympic bar = 220 + 20ish = 240ish; 5, 4, 3. holy legs sore for three days.
press: 20kg + non-olympic bar = 44 + 20ish = 64ish; 5, 5, 5, 5, 5.

and a bunch of assistance exercises to try and help the rotator cuff shoulder.

More like it

5k at work today. Time was 21:38, a course record for me.

Then 5 rounds of max reps dips, 20 sit ups. Dips were 18, 12, 8, 7, 6.

Running with the wind

Er, more like running against the wind. I would describe the gusts off the Minas Basin as halfway between "seabreeze" and "gale".

We each did the following:
 Run 5K
100 walking lunges
100 push-ups

Results...

Overunder 5K = 24:23; 36:02 total
Hedda 5K= 24:07 (PB!!); 38:52 total

Ms Hedda only did 5 standard push-ups; the rest were bench push-ups (easier than regular; harder than knees).

Hedda nearly puked in front of the Canning post office. Homestretch, looking like she might beat hubby's time, givin' it her all, and ...ugh... But managed to push through the last couple hundred metres.

Little late

Last Wednesday 5 rounds of max reps 155lb bench press, max reps pull ups, 225 x 5 squats.
6/14/5,
6/10/5,
6/8/5,
5/6/5,
4/5/5.

Instead of sleeping

Three rounds for time:

squat 115 lb x 10
sumo deadlift high pull 52 lb x 10
bench dips x 10
run 800 m (3:45 min each)

= about 20 minutes.

Finished with 10 x 95 lb squats and 3 dips.

The above did not have an energizing effect. I should've listened to the voice that told me this morning "just keep sleeping." (It was Ken's.)

16,12,8,4

It only took 22 minutes! Run for time 1600m, 1200m, 800m, 400m with 3,2,1 minutes rest in bewtween respectively.
6:24 (easy-ish)
4:40 (harder)
3:34 (plain hard)
1:21 (hard but quick!)

Highs and lows

Saturday I did 18 pull ups in a row with the help of kipping and encouragement.

Today I did a crossfit from last week, as many rounds of 10 x 80 lb push press, 10 x 50 lb db swings and 10 x 24" box jumps. Managed 7 or 8 (guess I have to go with 7). It was hard. Push press was gating.

300

Do I look bronzed and shiny to you?

Jack, scaled a few pounds heavier than the BrandX recommendation:

As many rounds in 20 minutes:

10 push press (52 lb)
10 kb swings (25 lb)
10 box jump (20")

= 10 rounds, with 8 seconds to spare.

"Finished" with chin-ups (3 sets of 3), and 20 95lb squats.

Reps, reps, reps

Yesterday's x-fit:

8 rounds (scaled from 10) of 135 lb deadlift, 15 reps, 15 push ups. Time was 19:10. Sweat-fest.

Fight gone bad gone bad

This got pretty hard!
3 rounds of 1 minute each of:
15 kg thrusters (40, 31, 25)
30 kg SHPDL (20, 13, 14)
20 inch box jump (24, 18, 16)
Push Press (12, 12, 12) I did strict press the first round. duh
Row for calories (19, 19, 19)
Total was 294 (if you do not want to do the math)

Over the weekend

Won the Grand Masters NA Ultimate Championship in Montreal. It was, frankly, easy. Won the final 14-2.

Tim consents (barely) to Murph (more or less)

My mini-Murph:

Run a mile (7:25)

25 jumping chin-ups*
50 push-ups
100 squats
(Above segmented into five rounds of 5, 10 and 20 respectively.)

Run a mile (7:17)

= about 30 minutes. (Still don't have a watch.)

* Jumping pull-ups for rounds 2 and 3.

Compare with last time. (Actually more improved than I thought. However, it also seems like last month, rather than MARCH, that I last tried a mini murph.)

The first run would've been faster, but my gym had sneakily re-programmed the treadmills to display in kilometres. When I hopped on, I thought the 'mill was broken -- 8.5 was SO SLOW. I tried another, and another, then clued in. Probably better that way, or I'd have blown my load right at the start.

When I returned to the daycare, Tim was crying. Apparently he'd been cheerful-tearful for the whole hour. Kudos to the girl watching him for putting up with it, rather than bringing him to me partway through the workout!

Next time I try Murph, I'm doing the whole thing. Still scaled, but the reps will be on target. The jumping chins were easier than I expected, and I can go to knee-push-ups if necessary.

Icky, like a cholera booster

Five rounds of max reps 95lb push press, pull ups.

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

Run loser, run

Below is the I-lost-my-fucking-wallet-running-back-from-the-garage route. A hearty 11k punctuated with bush beating and que waiting.

Awesome.

Junior squats

Degrees of separation

Workout today was inspired by one of Overunder's, which he based loosely on Helton. I didn't look at the original WOD until just now... If I had, I probably would've changed my weight/reps a little and in general made it all a little more difficult. At any rate, I did four rounds rather than three, and was plenty sweaty and panting for a Monday morning.

4 rounds for time:
Run 800 m (8.5 mph)
52 lb sumo deadlift high-pulls, 12 reps
10 push-ups

= under 25 minutes.

I'm curious to see if Overunder posts his "workout" for today, and what amount of biting sarcasm and bitterness he invokes when doing so.

She IS a bitch

Kelly.


5 rounds for time of 400m run, 30 x 15 kg thruster (my wall ball), 30 x 24 inch box jumps. Time = 34:28.

Snotty!

That Kelly b*tch

Showdown with my namesake WOD today. Scaled, but still a real bitch.

Five rounds for time of:
Run 400 m (mostly 9 mph; 8.5 for rounds 3 & 4)
30 box jumps (15", ie: 6 risers under the step bench)
30 wall balls (6 kg, without the wall)

@ 28 minutes.

I can't remember if I've done this one before. I'll look it up...

He said, "Don't break a sweat"

But I couldn't resist.

Hubby played hookey, and I went to the gym. Long time since I got weighty:

Squats: 135 x5; 155 x2 (PB!); 145 x4, x4; 95 x20
Chin-ups (superset with squats): 5(!), 4, 4, 3
Deadlifts: 155 x1, 1, 1, 2, 2, 3 (between "sets" just set the bar down and reset positioning)
Press: 52 x 7, 6, 5, 5

Finished with sweating (aka running):
800 m/8.5 mph
Walk 1/5 mile
800 m/9 mph

A work out a day

keeps the sore throat at bay.

Not really.

Scaled the crossfit for the sickly today.

15, 12, 9 reps of 90 lb thruster and 25lb weighted pull ups. 14:21.

Early fall run

With everyone!

Maybe 8k through the hilly woods with stroller and partner.

Very nice!

Made it my own

Took today's crossfit and made it work for me.

Three rounds for time of 800m run, 95lb squat cleans X 15, 135lb bench press X 10.

29:10. Much sweat.

All I had

Ms Hedda led me to do Murph yesterday: For time, run 1 mile, 50 pull ups, 100 push ups and 150 squats, run 1 mile. Time = 36:25. This included a 2 minute chat along the way, which was too bad. I almost 'murphed' on the treadmill near the end.

Barbells and bodylove

There is much that I love about this post.

Big mistake...

...Leaving my sweat soaked gym wear in a sealed bag all weekend and showing up at the goodlife today thinking I had all clean stuff. I reeked. Wreaked! Havoc, on the crossfit WOD that is.

5 rounds for time of 250 m row, 115 front squat X 10 reps, 15 sit ups and 20 x 24inch box jumps. Time was 25:29 which included a lot of walking to and fro.

Copy Cat

Did Ms Hedda's xfit WOD from yesterday but used 75 lbs. How in the f*ck she did 13+ rounds is beyond me.

8 rounds + 5 thrusters and 7 hang cleans. Finished the 9 rounds with 10 SHPDL's in 21:12.

I will not be able to be indifferent for days- I can't shrug.

Grip strength tested

While the mice are away, the cat will play... Found myself all alone on a Sunday afternoon, so I pulled out this WOD, scaled from 95 to 45:

As many rounds as possible in 20 minutes of:
45 pound thruster, 5 reps
45 pound hang powercleans, 7 reps
45 pound sumo deadlift high-pull, 10 reps

My result: 13 rounds + 5 thruster & 6 cleans

If I'd streamlined my set-up prior to starting (rather than setting up and then fine-tuning a place to put the bar partway through), I'd have had time to finish round #14.

I didn't expect the gating factor to be my grip. After having to segment the SDHP's, I figured out the trick was to power through them as fast as possible to minimize the time I spent holding the bar. The weight was no problem as long as I pushed from the hips.

275

squats: 275x5,5,5
press: 101x4,3,2
cleans: 125x3,3,3,3,3

Countdown to Linda

Today's crossfit was on deck- 10, 9, 8...2, 1 reps of Deadlifts( 185lbs) Bench Press (135 lbs) and cleans (95 lbs). After the 7 rep I kept 95 on the bar for the deadlifts and did staight legged ones; I could feel my back complaining. Time for all was 29:54, which was also the number of litres of sweat that came out of me.

Happy long weekend friends!

Damn the morning

I've been trying to get to the gym all week, but every morning it's so early and I seem to only have enough energy to drag myself down to the coffee room (aka "kitchen"), and I get no further. I had a burst of energy this morning thanks to my fella taking care of the night's wake-ups, so off I went with this circuit tucked under my arm (also thanks to my fella, who devised it on the spot from bed where Tim and I had descended upon him at 6:58 am):

20, 16, 12, 8 reps of:

95 lb squats
18" box jumps
push-ups
sit-ups

In about 16 minutes. I never have a watch - have to go by the clock on the wall.

Then I finished with a few eccentric pull-ups (let-downs?), and 3x400 m (9 mph each, with 1/10 mile recovery in between).

And home for coffee. Sweet, sweet lattés.

post booster shot

squats: 265x5,5,5
press: 99x5,5,5
cleans: 120x3,3,3,3,3

Hottawa

It must be nearly 40ºC outside.

Warm up run (1.3 K with all the sprint elements chucked in) and then a mile run- 6:20. Then 1.3 k back. I am ok with the time considering the heat and...

Yesterday, on Monday's squatty legs, I did a crossfit Turkish get-up / Sots press work out (21 /15 /9 alternating arm reps with only 25 lbs). Not a brutal killer lung-wise, but it seems to have worked every single muscle I have. Time for that was 18:50.

Tomorrow is a going away lunch at the Baton Rouge. A trial of a different sort...

Weight for it...

Hit the gym hard today. First, a warm up. Then:

Squats, 225 x5 x5 x5 x5 x5 with 10 push-ups in between sets.
Cleans, 115 x5, x5, x5
Press, 95 x 5 (so hard)
Deadlift, 245 x 5
Squat finishers: 155 x15 x15
Press finishers: 45 x 20

Stretch and a small prayer.

back in alberta

squats: 255x5,5,5
press: 97x5,5,5
cleans: 115x3,3,3,3,3

Kettlebells!

I was going to do this workout again (rows and thrusters), but having recently noticed that my gym has kettlebells (either new or hidden until now) I decided to replace the thrusters with KB swings.

But then the rower was buried until a pile of stationary bike because they were polishing some of the floors where the bikes were, so I also replaced rowing with running.

So my workout ended up looking like this:

Run 1.25 miles (10:00)
50 KB swings (25 lb)
Run 3/4 mile (5:45)
35 KB swings
Run 1/2 mile (can't recall the time, but I ran slightly faster)
20 KB swings (and found myself wishing for that liquid chalk for the 2nd time this week)

It took about 28 minutes. Not really comparable to the rows and thrusters, since running is slower and I did slightly longer distances.

Finished with 10/leg split squats (30 lb bb) and 3, 2, 2 dips.

Hi ya

Vacay is almost over!

Today, on some really stiff and sore legs (mostly due to age) I did yesterday's crossfit, Test 3, a Tabata squat followed by reps in 4 minutes of muscle ups (substituted pull ups). Tabatas were all 21 and I did 27 pull ups in the following 4 minutes. Score was 21X27= 567.

Followed this up with a 5 k after a few minutes rest; 24:15 on the hard home-to-Tache route.

Crushed

I went into the gym today with heavy weight in mind. Before I even got started, a little piece of me was crushed:

Yes, it's a highly textured blood blister. You can't see the swollen bruise underneath. Trying to get the pin out of the hole in the squat rack. Grr. Most of the cursing was in my head -- I tried to keep it cool. Then directed my pain into my squats.

Squats: 135 x 6; 145 x5, x5

Chins: 4

Power cleans: 75 x 6, 6, 6

Bench press: 85 x 5, 5, 4

Alternating hip raises and sit-ups on the ball: 2 sets of 20 per exercise

Later, my bruise impeded my ability to crush garlic.

vacation - second workout

squats: 245x5,5,5
bench: 135x5; 130x5,5
chins: 5,4,3

Wayyy back

On Monday:

5 rounds (not for time) of 95 lb overhead squat, 5 pull ups, 10 eccetric sit-ups. Then 135 x 5 x 5 bench press and 5 x 10 back extensions.

All vacay since!

vacation - first workout

squats: 235x5,5,5
press: 95x5,5,5
chins: 5,4,3

Annie's badass cousin

I squeezed a workout in the one day we were home between trips to Sherbrooke and Waterloo (that latter from which I am now posting).

This was inspired by Annie.

50, 40, 30, 20, 10 reps of:

thrusters, 22 lbs
sit-ups
hip raises (shoulders on a bench), 10 lbs

It took about 18 minutes (for future reference, I guess).

I started with 20 lbs on my hips for the hip raises, but dropped one of the db's after 17 reps because the burn started early!

And, I finished with some dips: 4, 2, 2 + 4 assisted (45 lb offset, which is the least weight possible on our machine, as far as I can tell).

Monday

Keeping frosty for Nats:

Eight rounds (originally 10 but I walked to the gym so I had less time) not-for-time of 10 back extensions, 5 pull ups, 5 dips, 10 sit ups, 10 push ups. Fun. Then a sauna!

Sunday I did Yoga with CLGM. She was hardcore.

Tomorrow at this time I should be up to my waist in my own sweat, if all goes well.

running while my wine waits on the table

5k. 27:15.

Sweaty, hard, good

Based on a WOD from this week, my scaled version looked like this:

3 rounds for time:

Row 500m
30 box jumps (17" - one riser higher than usual)
15 back extensions*
20 deadlifts, 85 lb

in 25:30.

It was Saturday at the gym, so I wasn't in a hurry. So I added the following:

Squats: 115 x 10; 95 x 15
Chin-ups: 4, 2, 3, 2

And a few push-ups, until I thought better of it and just concentrated the rest of my energy on stretching.


*Why are back extensions so hard for me? I scaled this knowing I couldn't remotely achieve the 25 called for, and I was right. 15 was a real max for me in this workout. And I was doing them on a 45 degree angle, with my arms on my chest. Is my back really so weak? Even though I can do 145 lb deadlifts without pain?

running at lunch

not fast and not far but sure is nice to get the legs moving outside again!

today: just over 5k in just under 33 mins. Pace is slow as I am chatting with my new running partner (a fellow egd'er from toronto thrown into corp hq's) but we plan to pick it up a notch on our next (post vacation! :) run.

friday: 4.5k about the same time.


Yesterday:
Deadlifts included 3 @ 105lb until I freaked out that I was losing form and scared I might ruin my back.
Cleans: 65 x5, 75 x1 (note same fear as above mixed with utter exhaustion - this weight lifting gig is hard work. SO SO happy to have my own personal trainer!)

Takin' her easy

Mixed some yard work with 3 rounds 95lb overhead squats x 10, 10 pull ups.

Love the OHS's.

sunday drive

daddy-o:
squats: 245 x5, x5, x5.
and a bunch of other stuff at light weight. the shoulder is still sore.

joseyposey:
bench: 80x2, x3; 75x5.
deaadlift: 95x5, x5.
clean: i don't remember...

a bunch of core work for both. josey did 20x5 situps. i did 20x2. hard!

sore shoulder for me, an injury free life for her

daddy-o:
squats: 235 x5, x5, x5
sore shoulder (aggravated on the weekend by frolfing ) so no upper body work
Three 1k runs. The first was a warm up at 6ish minutes. Then 4:15 and 4:05. About 5 minutes rest between these reps.

josey:
squats: 90 x5, x5, x5.
press: 60 x5, x4, x3.
chins:
w/ 40 pound offset, x3.
w/ 55 pound offset, x3, x6.

Back at the gym

Today's workout was inspired by Overunder's workout earlier this week, which was in turn loosely based on a Crossfit WOD. Here's how I did it:

5 rounds (theoretically for time):

25 tuck jumps
20 thrusters (32 lb bar)
15 overhead lunges (10 lb bar)

22ish minutes.

These early morning workouts are tough! I kind of took my time going from exercise to exercise. And I almost only did 3 rounds, then almost only did 4 rounds, then fuck it, I finished off the fifth. Weak shoulders felt like the gating factor, but my quads have been pretty wobbly all morning.

Drenched

Its hot out!

Tried a long slow run today. It was pretty hard; 7.2 k in 37:45. I hope there is a benefit to that much sweating.

Holy...

...crap am I wiped today.

Yesterday I embellished and diminished a crossfit. Five rounds for time of 30 double unders, 25 30lb thrusters and 10x 45 lb overhead walking lunges. 23:23 but I had to stop and talk for at least 2 minutes to a trainer guy. I'll take 22 even, thanks.

Next time I would up the weight on the thrusters to match the lunges and increase the count on the lunges. Otherwise, this was a pretty thorough workout.

Yoga at Eleven Hundred Hours

Back from the cottage, straight into eight games of frisbee in three days. Nine in four if tonight's game isn't canceled. (And I'm feeling back on my game, at long last. :-))

So, a little recovery is called for, methinks.

As the broadcasters go digital, we cable-less folk are getting more channels. Overunder discovered Intimate Yoga at 11 am on the Sun channel. That time coincides nicely/usually with naptime. So today I gave it a whirl. Yoga is hard, but it IS relaxing (evidenced by me being on the verge of tears on and off throughout the half hour. In a good way.) I'll try to make this a regular thing, and let you know how it goes.

At the cottage

Between kid wrangling and beer swilling, there was a small run - with NO STROLLER!

6.2 km, about 40 minutes.

It was HOT on that country road, and those north-of-Temiscaming, real Canadian Shield hills are no laughing matter. I'd have given my right arm for a water bottle. But I closed with three sets of 10 push-ups (chest to dock because my Dad was watching), a dip in the chilly water of Kipawa, and an ice cold beer. Ah, summer.

Before the cottage

Doing a little catch up posting. Manage to sneak out to the gym before heading to my Dad's cottage. It had been weeks since I'd done weights, so I was pleased to find I'm still strong. :-)

Squats:
95 x 8
115 x 6
135 x 5
145 x 3
Superset with chin-ups:
4, 3, 3

Deadlifts:
145 x 5, 5, 5

Presses:
55 x 6
62 x 4 + a pp, 1 + 3 pp

Dips:
2, 2, 2
Superset with inclined sit-ups (three sets of 12)

Push-ups: 2 x 8

Friday, Sunday

Friday, did Heiden with G. Its a good way to work the legs lightly but thoroughly.

Sunday, did the crossfit but scaled the weight from 135 to 95 lbs on the cleans. Five rounds for time of 5 x 95 clean and 10 straight hang pullups. Completed in 12:15.

This week I will try to eat as paleo as possible, making room for dairy though.

what couples do on a friday night?

daddy-o:
squats: 225 x5, x5, x5
bench: 115 x5, x5, x5. shoulder definitely can't take the heat on this one
db bench: 25 x15, x15, x15

josey:
squats: 85 x5, x5, x4. bar was too far down the back so josey had to lean forward to keep it from falling off. then she was on her toes...
bench: 75 x5, x5, x4. i was spotting and grabbed it sooner then she wanted on the last rep. oops
chins: w/ 55 pound offset, x5, x4, x3.
sit-ups: 20, 20, 20.

running and running

warm-up on the erg

400m runs x6 w/ 5 minutes rest between. the laps were about 1:25.

2k row. 9:05.

Just do it

Is what I told my stiff, stiff body. So I did.

Five rounds for time of 500m row and bodyweight bench press. 22:40. Low reps on the presses (6's and 5's) but ok times on the rows- all sub 2:00 min!

Tweaked Knee Runs

Went light on it but it worked out ok. It was hot out!

Scottish 18's: on an 85 yard flat run 10 consecutive 1 min. intervals of run 85 yards in ~15 seconds, run back in ~ 30 seconds, rest 15 seconds.

Shuttle run: 3 cones 10m apart. Starting in the middle, on 30 second intervals run to the left cone, back through the middle to the right cone then back to the middle. Rest for the remainder of the 30 seconds. Repeat 10 times alternating the start direction.

Sweat. I had the world's smallest towel for my shower afterward. Barely more than a Kleenex. Thanks Winnipeg Nats 2009.

double trouble

squats: 205 x5, x5, x5
press: 100 x5, x4, x4. i actually meant to do 90 but i got bad at math
chins: 3, 2, 2.

joeseyposey was there with me too.
squats: 75 x5, x5, x5.
press: 55 x5, x5, x5
chins: she did some experimenting with the offset on the machine here. i don't know what the final tally was.

Chaos

Was the weekend. It limped along, however.

Today was a chaos banishing Angie from Crossfit: 100 (I did 50 straight hang) pull ups, 100 push ups, 100 sit ups and 100 squats for time. Finished in 26:46. As usual, the pull ups were gating...

ease

squats: 185x5, x5, x5.
press: 85 x5, x5, x5.

just easing in as i'm not sure what could aggravate my shoulder.

Friday

Heiden with G. Tweaked my knee! Fug.

Here and there

Played 4 games of frisbee on the weekend. Not a lot of hard core working out involved; our handler lines were balls.

Monday night was a frisbee game as well.

Tuesday was a crossfit workout that was pretty killer. Scaled, it was:

For time run 1200m, 63 45 lb DB swings, 30 pull ups (dead hang), run 800m, 42 DB swings, 20 pull ups, run 400m, 21 db swings, 10 pull ups. 33:10 was the time. Not awesome, but pretty good. That 800m run was very, very difficult. I did all the runs at 1%, 10MPH on the treadmill. Again, the non kipping pullups killed my time.

Played frisbee again on Tuesday night.

Like my better half

I did today's crossfit. Completed 7 400m runs + 3/4 of the next (finished the 8th run at 20:22 -f me!). Times were 1:12, 1:20, 1:16, 1:22, 1:28, 1:24, 1:28, (1:20), or, 1:02 to the 3/4 mark and the top of 20 minutes.

I also had the same internal debates as my speedy better half: run fast, rest less or pace it out but use up time? I came to this very basic conclusion: You just have to give'er as hard as you can each time.

Also, it was a sweat fest in 30+ direct noon sun.

Uphill, downhill, win, lose, barf

Today's crossfit:

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

I completed 6 rounds, then had about 20 seconds left for more running. Which I filled with running. Then I stopped. And heaved. And panted.

I had mapped a 400 m straight stretch of quiet street. It's on a slight incline, though, so runs 1, 3, and 5 were easier and several seconds faster than 2, 4 and 6. I was tempted to cheat on the final rest in order to fit in a 7th round, but my morals and also will to live over-ruled.

This workout has a win-lose psychology that entertained me throughout: the faster I run, the less time I get to rest. The more time I have to rest, though, the (potentially) faster I can run the next round... leaving me with less time to rest.

My times were fairly consistent though (between 1:32 - 1:41), so my mental gymnastics were moot. But it was really hot out, and I did want to think about that.

I notice on the crossfit website that 6 rounds was a very common result from those commenting geeks. Yay me.

Yesterday

All my DOMS seemed so far away....

Did the Crossfit "Fight Gone Bad", subbing 65 lb presses/SHPDL and 25 lb thrusters for Wall Balls. Scored 234. Strict on the clock, but had to take a 30 second walk to the rower each round.

Back in town

After the World Ultimate Clubs Championships in Prague Cz. That was fun. The ACL brace worked well. Got some ok PT and some good runs in.

Today I did a scaled Joshie from Crossfit: Three rounds for time of 21 r. handed 35lb snatch, 10 pull ups, 10 roman chair L seats, 21 l. handed 35lb snatches. Time was 21:01. I didn't kill myself or anything.

Two-fer

I get a workout, he gets a nap.

We've been going for stroller-runs occasionally -- I haven't posted them all as workouts, much like I don't post about frisbee games. They're gonna be just something I do when I either can't fit in another kind of workout, or when I need something to do with the kidlet.

The details: I usually go for about 45 minutes, and estimate that I cover about 6 km. I use the trails in the park, so it's hard-going on all the hills, but I do my best to run them even if it's very slow. It's still pretty awkward running with the stroller, but I'm getting better at it. It's a great leg workout (those hills, especially!), and incorporates the core and upper body a bit more than regular jogging.

I'm going to start aiming to add time/distance to these runs.

Meantime... While my compadres are arriving in Prague, I'm going to try to get to the gym in the morning and squeeze in a workout before wine club. Hopefully the young fella is amenable.

Two-thirds

For some reason, I favoured 2-set exercises today. Not exclusively, but still. It's been awhile since I've done an early morning workout, so maybe I was only two-thirds awake...

Squats - 145 x 5, 5, 5
(Superset with)
Jumping pull-ups - 5, 5

Deadlifts - 155 x 5, 5

3 rounds:
20 "wall balls", 9kg ball (no wall, just throwing the ball up)
15 incline sit-ups
12 back extensions

Side planks - 30 count, each side x 2

Hoping those S&D's won't come back to bite me in the thighs tonight at frisbee.

Backlog

New Brace!

Tried it out twice last Thursday. In the field behind work, in the rain, I did half field warm ups (A's, B's, High knees, butt kicks, S runs). Then I set up a 12 yard Tee and did 3 rounds of: cut down and right / left, cut down and back, cut down and right then across the top to the left / left then across the top to the right, cut down stop and go again. Then I did about 50 static start 3-quick-steps-to-get-open moves. I was soaked, but my hair was sooooo soft later on. Also, my brace works nicely. I notice the added stability.

That night I went and played Frisbee. I didn't really have any trouble. All good!

Friday I did the Crossfit: 5 rounds for time of 40 double unders, 30 x 24 inch box jumps and 20 45 DB swings. At the end of round 4, when I realized that I was going to hit 25 minutes and the super people on the main site did it in just under 10, I stopped: 22:46. That was hard.

On the weekend I did crossfit Jack Shit.

Today I ran 4 x 800m. The first was the warm up run: A's, B's, Butt kicks, high knees -anything to get the legs loose and heart rate up. Then I ran 3 with 3 minutes rest in between. Felt good-bad! Times were 2:40 (PB), 3:01, 2:56. Then I did 5 rounds for time of 10 pistol squats (5 each leg), 10 push ups, 15 sit ups. Time was 9:43. Then front and side planks for 1 minute each.

16, 12, 8, 4...

Blast off. Hard runs today with G. With 3, 2 and 1 minute rest in between repsectively we hit the pavement and came out thusly:
1600m K-6:08 G-6:20
1200m K-4:55 G-5:20
800m G-3:15 K-3:20
400m G-1:20 K 1:23

Phewf.

Faddah's day

And the chance to do some running.

I ra to the park with the steep hill and made up a circuit on the fly. Five rounds for time of 3 sprints up the hill (it covers 35 m of ground), 20 push ups and 15 situps. My time was 15:20. It was pretty hard. Then I ran home. It all took 34 minutes.

Father's Day Fun Run

Actually, it was a hot, humid, and hilly run. But I found a nice loop through the woods that offered some respite from the hot and humid, if not the hills.

5K = 25:50 min

Followed by:

100 walking lunges (set of 20, then 10's)
50 push-ups (sets of 10)

ran like stink

did the crossfit WOD: 10 100 m runs with 90 seconds rest in between. Did this on the grass in cleats. I looked at my watch as I crossed the line and whatever second I saw there I recorded. Here are the runs: 13, 13, 13, 13, 14, 13, 14, 14, 14, 14. I was strict on the 90 seconds.

Finished up with 1 minute of hold a squat for 5 seconds then jump and 3 sets 0f 25 feet together squats for 30 seconds (25, 25, 28).

My shorts smelled BAD.

In the backyard

I love summer!

During naptime this morning...

4 rounds:

3 chin-ups
25 sit-ups
8 push-ups
200 skips
30 overhead walking lunges (no weight - used a chariot handle)

25:58 minutes.

I decided I should set the count back by one each time I tripped up in the skipping, so in the first round I did about 250 skips. By the 3rd round I managed to get to 125 before tripping. Yah practice.

O/H walking lunges - tried for form: arms locked, shoulders back, etc. My shoulder range of motion is severely limited (I can't really even get my biceps to my ears), so this was actually quite difficult. I wouldn't be able to do it with much weight.

Lifesaver

Tim woke up from his nap in a terrible mood, and I still had an hour and half to kill before Dad came home. So, despite being jelly-legged from the morning's workout, I threw Mr. So-and-So into the new Baby Jogger* and we hit the road.

So-and-So was sullen but silent, and munched on pita for the 43 minutes we were out. Probably only a 5K because jogging stroller? Still awkward, even though the stroller itself is designed for the purpose.

* Actually 3rd hand, but new to us!

working hard

getting nowhere

5K, 22:23. rest, stretch, Then 100 walking lunges, 100 pushups (by tens, no rests). Finished it all in 36:00.

Crossfit copycat

I did the same WOD this morning. But I used 22 lb bar for the thrusters. Because I've got the little girlie arms. But still, it's a lot of thrusters!

Row 2000 m (9:06)
50 thrusters
Row 1000 m (4:31)
35 thrusters
Row 500 m (2:09)
20 thrusters

About 24 min (using the wall clock).

Then,
Romanian deadlifts - 95 lb x 6, 6, 6

Two for the price of one

On the weekend, we took a rare opportunity to hit the gym together, and used the time to work on a few things, trade advice and encouragement, etc.

Here's what we did:

Ms. Hedda

Overhead squats - with a practically weightless bar... I can only get down a few inches due to my lack of shoulder mobility. Must work on this regularly.

Front squats - about 10 with 45 lb bar, worked on form

Back squats - 135 x 5; 145 x 5, 5; 95 x 20, 20 (yep, lots 'o finishers!)*

Deadlifts - 145 x 5*

Chin-ups - 3

Dips - 3, 2, 1 (Just to prove to OU that I could really do them!)

* I upped the weight! Big plate PLUS a little plate. :-)

Overunder

Um... It's been a few days, and I don't remember the details. It was something like:

Overhead squats with (at least) the bar

Front squats with more than that

Back squats - 5 x 225 lb (hurt his knee); sets of 145 lb back squats, possibly sets of 20?

"Muscle-ups" (4 pull-ups + 4 dips) x 6?

Back to Crossfit

Did today's WOD:
For time

Row 2k, 50 Wall ball (Subbed 35 lb hard chuckin' thrusters)
Row 1k, 35 hard chuckin' thrusters
Row 500m, 20 hard chuckin' thrusters

Time was 23:50. Ick factor 7.5.

Also, saw the surgeon yesterday in Montreal. Still f*cked!

For the Record

Thursday was a balls day for me as well.

Power cleans: 5 x 95, 5 x 115, 5 x 135, 5 x 145, 2 x 155, 3 x 135. I went wobbly.

Bench press: 10 x 155

Deadlifts: 5 x 255.

Friday G and I hit the ground running- Sprints, cutting and throwing drills, huck drills.

-2 x 12 yard cones, catch-throw-run back and forth 10 times. Two sets each.
-4 x 12 yard cones in a line. Out and back to 2, catch, throw, out and back to 3, catch, throw, out from 2 for a huck. Two times through each.
-4 x 12 yard cones in a square, 10 x run, cut at corner, catch on next cone then throw to the other guy doing the same. One set in each direction. Hard!
-10 or 12 cut and huck drills.

Saturday was a gym date with a mysterious strong lady...

A better day

Dear Sportheque Daycare,

How do I love thee? Let me count the ways...

I was going to rendez-vous with Annie this morning, but there was a class in the aerobics room, so I did this instead:

4 rounds:
10 thrusters, 52 lb
3 pull-ups, slow eccentric motion only*
3 dips**
15 incline sit-ups (with oblique twists)

Finisher: 15 45lb thrusters

Run 400 m @9.5 mph x 3 (90 sec rest between)

* Hanging my 135 lbs from my wee little hands for 15-20 seconds over and over again was little too ambitious. My grip gave out before my lats/arms, and my reps ended up being 3; 2+1 chin-up; 1; 2 with a neutral grip.

** Dips after the thrusters were also overly-ambitious. My reps look like this: 3, 3, 2 + 8 bench dips, 1+3 assisted dips (45 lb offset).

I'd also like to note that my BUTT is really sore from those split squats yesterday. I'm glad to know that I do have a butt-sculpting move in my arsenal.

Barely worth recording

I just wasn't feeling it this morning. I cobbled together a half-assed workout of incomplete sets and plenty of giving up, but I guess it's better than nothing. And the split squats were pretty hard.

Row 600 m (I always do this as my warm-up and don't bother recording, but today it counts as an actual exercise)
Split squats - 95 lb, 6/leg x 3 sets
Chin-ups - 3
TGU's - 12 lb db, 10/arm + 5/arm (yes, that's just 1.5 sets)
Burpees - 12? 17? not a lot, anyway.
Wall balls without the wall (just threw the ball way up and caught it into a squat) - 12 lb ball x 20, 20. Maybe I did a 3rd set of 20 - can't remember.
Back extensions (with 10 lbs) - 8, 9
Sit-ups (steeply inclined) - 10, 10

All of the above superset with sighing and eye-rolling at myself.

Lonely...

5K, yesterday, for...reason escapes me. 22:05.

Followed with 5 rounds of as many reps in 30 seconds of 24 inch rock jump (maybe it was only 23; I will be sure to bring a measuring tool next time) and push ups (likely not regulation, I will have to read up on that). No rests between 30 second intervals (this I am certain of). I wont report the reps as they are of no consequence, but this was a good finisher.

Completely torn

between running and weights.


A few workouts to catch up on: Last Wednesday G and I worked on some cutting at speed drills:

We set up a 15 yard 'T' and did:

5 cuts to the right

5 to the left

5 there and back.

Then we did a little agility ladder. After that we set up a 7 yard star and did 5 hard runs through the cones -shuffles, cuts and oe memorable run we termed the deathstar; hard.

Saturday I squeaked in a crossfit: 21, 15, 9 reps of 95 lb overhead squats and pull ups. Took 19+ minutes with lots of childcare on the go.

Today G nd I did a suicide drill. G set up an 80 meter course in intervals of 10 meters. We suicided it: 10 ad back, 20 and back...80 and back. It sucked. Then we did it to 40, 30 and 20. More suckage. After a rest we did 3 runs of slow-fast-slow-fast for the 80 meters. Then we did 3 sets of 10m backward pursuit, turn and sprint 50 m. Cool.
Then we did 6 or 8 pursuits on a 40 m course, with the option to cut at any of the 10 m cones. Initiator always won. Fun!

No blood but there was sweat and tears

After a brutal end to last week (sick, frustrations mounting, and much disappointment) I decided to take it to the mat - and leave it all there. Found a challenging yoga class on saturday morning, on an outdoor patio facing the ocean no less. What was particularly pleasing to me, was my noticeable improvement on poses and movements which involved arm and core strength. I even managed to hold crow pose for a good 20 seconds.


On sunday I decided to try out the brutal crossfit the lovebirds did a couple of weeks back:

-21 right handed Turkish get ups (11lbs for the first 10, but had to switch to 5.5lbs as couldn't hold the weight up anymore and i knew my wimpy left shoulder wouldn't finish the workout at that weight)
-50 DB swings (22 lbs)
-21 Left handed overhead squats (11lbs - holy hard to keep good form)
-50 DB swings
-21 right handed overhead squats
-50 DB swings
-21 left handed Turkish get ups (tried to start with 11 but I was correct - I managed 3 and I was done, even with the 5.5 i was doing sets of 3)

total time 17:32.

Today, a 5k run with determination. Done in 28:35.

oh, and 100 situps. in sets of 20.

Geeking out

I am a geek: I changed my shoes between the weightlifting and running portions of my workout today. All I need is a big-ass calf tat and the transformation will be complete. Le sigh.

Deadlifts - 135 x 6, 6, 6, 6 (yes, time to move up)
Bench press - 80 x 6, 6, 5; 65 x 10
Romanian deadlifts - 95 x 8, 8, 8
Sumo deadlift high-pulls - 52 x 8, 8, 8
Run - 800 m x 2 (90 sec rest)
V-sit ball touches - 30, 30, 30
Push-ups - 5, 5; from the knees, 15
Plank - 40 count (this was a cop-out, instead of more push-ups)

When I got to the gym at ten-thirty this morning, I'd already been up for going on five hours. And this is becoming a "normal" schedule. For better or worse, I may yet become a morning person.

Smokey chipotle

I just don't know what the real story is today. Is it the guy who marched across the gym after my first set of big-plate squats to tell me "Tu es tres fort. Bravo!" ? Or adding a whole extra chin-up to EACH of my three sets? Or the fact that I can suddenly do dips? (Inspired by Josey, I decided to attempt unassisted dips for the first time. Josey should've come along sooner!)

I'll tell it as it happened, and let you decide. ;-)

Squats - 135 x 5, 5, 4 (wearing runners: very squishy and unstable! Chucks are official gym equipment now); 95 x 10, 45 x 20
Chins - 3, 3, 3
Presses - 62 x 2, 2, 1 +2 push press
Box jumps - 16", 5 sets of 10
Dips - 2, 2, 2, 2, 2, 1; with 45 lb offset - 3, 2
Hip raises (shoulders on bench) - 25 lb x 12, 12, 12
Incline sit-ups - 15, 15
Side planks - 40 count per side

And I still had time for a shower before picking up Tim. Who wanted to stay and play.

Easy Day

An easy day after a hard day is not as easy.

Some warm up jogs, A's B's etc, active warm up. 40 walking lunges (to measure the race course) = 53 yards.

5 sets of 2 runs at 2/3rds speed + 20 push ups and 20 reverse planks / + back and front bananas(?) / + squat and lunge complex, 3 times through each / + tower of power, 2 sets of 5 each, + 5 minute squat tabata (we pulled off 17's, 18's 19's and 20 per interval. Awesome.

2 runs to shake out the legs, 60%.

2 foot races. 50 yards. G won both by a step or two.

fighting through treadmill apathy

another 5k run in 31:02. Really picked it up in the last 1&1/2 and shaved almost 3 mins off the pace. Guess it's time to start faster and maintain.

finished with ab work:
sit ups: 30x 3,3,3
side crunches (knees up): 15, 15 x3,3,3
plank, side planks: 30 second holds x3 of each

5 sets of 5 pushups. seems 10 takes alot of rest to achieve for me.

On another note, bean burritos w/ guac and salsa for dinner! Inspired by dips all around.

Deadly Seven

Six out of seven won me the gym today, I'll tell ya that much. I attempted The Seven today, and I highly recommend that you hit this as soon as you can! It was so hard, but so good.

It's really a huge workout. Here's how I scaled it:

Seven rounds for time* (vs. prescribed amount)
7 push-ups, feet on Bosu ball (handstand push-ups)
7 thrusters, 52 lb (135 lb)
7 leg raises, straight legs (knees-to-elbows)
7 deadlifts, 95 lb (245 lb)
7 burpees, knees down starting at set #4
7 kettlebell swings, 35 lb db (70 lb)
7 pull-ups, 75 lb offset (I know, WIMPY!)

I "over-scaled" the knees-to-elbows, pull-ups, and possibly even the deadlifts. I was able to plow through those without stopping; they weren't hard enough! Next time I would do steeply inclined sit-ups for the K2E's, jumping pull-ups (or 60 lb offset), and 105 lb deadlifts. These changes would definitely add minutes to the workout.

* Unfortunately, I had to bail after six sets in order to pick up Tim from the daycare on time. (Love the gym daycare! And so does Tim! Woot!) Time was 36 min, so I'd project that my time for the Full Seven would be in the 41 minute range. It was frigging hard, but I was on a roll and think I would've gained momentum on the last round...

Straight Line Running with a Push

Today in the smoke, G and I did the 16/12/8/4 hundred meter runs with 3, 2 and 1 minute rests in between each run respectively, and it was impressive. We pushed one another, and freaking G won 3 out of 4 runs! Times were 6:02 (G was 6:00), 5:09 (G was 5:22), 3:28 (G was 3:25) and 1:20 (1:15 for G). Hard but survivable. Kudos to G who ran his first timed mile in 6 minutes and toughed out the rest in winning style.

Wore my new birthday speedy Nike Frees. They are more comfortable than they are bright, but just barely...

not guac nor salsa

but dips nevertheless! (it's a wonder there is no mexican food in africa - there should be, the ingredients are much the same. maybe this is an opportunity...)

anyway, workout. after a warm up of 800m ladders (7, 9.5,10.5,11.5 kms) i did:

dips: 1,1,1 (YAY! - guess this eccentric thing is working)
push-ups: 15
db push-up row combo: 10 x 2 (2.5kg weights, single arm - obviously - both arms btw each push-up). first few from toes, rest from knees
push-ups: 15 (knees)
bench dips: 15 x 3
db presses: 5k x 10, 10

winded down with an easy run listening to joel plaskett, until i thought of my little sis running her first marathon today (with a sinister IT band) and me not there to cheer her on. I couldn't breathe through the sobs. ahhhh, the tribulations of being a big sister.

Been Hot

Very hot. Like high 30's. Not a deterrent though.

Fellow frisby guy G-unit and I hit the fields behind our work hard this week.

First, I will mention that these sprints are preceded by a pretty vigorous warm-up that really helps develop the individual movements of running fast. We have both noticed an improvement in our technique over the past weeks.

Tuesday was a brutal tabata like set of sprints. Cover 50 yards (25 there and back) in 10 seconds, rest 10, repeat for 4 minutes. Then do it all over again after a rest. Oh it seemed fine at run #4, but f*ck it went downhill fast. All mental.

Wednesday was even hotter. So we did even more. We set up a 25-20-25 yard course and did hollow runs (all out for the 1st 25, coast the 20, all out for the last 25. We did 2 runs + 20 push ups, 2 runs + 20 contra-planks, 2 runs + 10 burpees, 2 runs + 20 bridges, 2 runs + tower of power (contra planks, side dip, backward contra planks, side dip). We rested then followed up with 3 sets of 2 runs each of hard start, 60%, all out for the 20 yards, 60% for the last 25. This was hard.



Thursday was at the gym. Five rounds of 155lb bench press (9,8,5,7,4), max reps pull ups (17*, 11, 6, 8, 5) and 20 sit ups.

Friday G-unit and I did Heiden, a low impact leg intensive workout, and then we threw the frisbee.

Yesterday Sweetie and I did a brutal crossfit of many rounds of kettle bell activities. We subbed in a dumbell and plates and adjusted the weight (Overunder / Ms Hedda):
-21 right handed Turkish get ups (25lb / 10lb)
-50 DB swings (35 / 25)
-21 Left handed overhead squats (35 / 10)
-50 DB swings
-21 right handed overhead squats
-50 DB swings
-21 left handed Turkish get ups.

Brutal. Ms Hedda did all that in 23:16 and I managed 26:44 (with some adjustments for weight changing.)

Bang for my buck

For the record, Tim did NOT repeat his sleeping performance from the other night. Oh, no no no. But we moved on from there and went to the gym TOGETHER this morning. The excursion was a complete success! I booked a VirtuCar (er, CommunAuto here in QC), dropped Tim off at the daycare -- where he headed straight for the wall of toys without looking back -- and had a great workout. He's still sleeping in the car seat, and I've eaten my lunch!

Anyway. Here's what $5 worth of daycare got me:

Easy-ish 1000m row (4:50 min)

4 rounds:
400 m run (all at 9 mph)
10 thrusters (20 lb dbs)
15 incline sit-ups

Not for time because I didn't have a watch and didn't check the clock, though I really didn't pause to rest -- just the time it took to get from one area of the gym to the next.

Finished with:
15 presses (45 lb)
15 squats (45 lb)
1/2 mile run at 7 mph

Superset of 3 rounds:
12 hamstring rollouts/hip raises on the ball
10 knee tucks on the ball

Plus, one happy, sleepy kidlet.

I brought down two pairs of black socks from the laundry basket this morning, one destined for Ben's drawer, one for my gym bag. Guess which pair I ended up wearing for my workout?

je reve de dehors

Yesterday the treadmill and I exchanged words. well, exchanged is not really accurate, but I sure gave it a piece of my mind (everytime I would gear up for a faster pace, it would shut down and I would lose my momentum - I quit after the third time). I finished with some ab work in my room.

crunches(feet in the air): 30 x 3 (love the way these feel both the stomach & back)
side crunches (feet in the air): 20,20 x 3
30 second V-sits x 3

Today, the treadmill cooperated. Warmed up with a 3k in 18mins then,
reverse twisting lunges: 10,10 x 5
bridges: 10 sec holds x 5
45lb goblet squats: 10 x 5

finished with a 4k run in 26 mins or so.

For fun, I tried barbell squats with 45lbs in each arm and did three. They felt all awkward with the barbells hanging out low to the ground (that's the way you're meant to do them right?) so I stopped for fear of hurting myself. But leads me to believe i may be starting my squat practice around 90lbs. OK, maybe not quite that heavy but certainly something to look forward to finding out!

Instead of coffee

It was hard to go to the gym this morning: Tim SLEPT THROUGH THE NIGHT, and there was a celebratory latté waiting for me when I came downstairs in the morning after getting him up... But I took a few slurps, sucked it up, and headed out.

Superset:
Squats - 135 x 5, 5, 5
Bench press - 75 x 8, 7, 6; 45 x 15

Chin-ups - 2, 2, 1, 1
Cleans - 65 x 7; 75 x 5, 5, 5
Mile run - 7:25

I'm also on Day 3 of No Sugar. I mean, no obvious refined sugar: no honey in my latté, no chocolate after lunch, no dessert after dinner. No sneaking chocolate chips. I had to do a little something to initiate the attack on those last 5 lbs, and giving up sweets is way easier than giving up booze.

un-finished.

Tried to step up the early morning runs and mix in a crossfit w/o, but sucked wind.

10 burpees, 800M x5. burpees felt great (they did, but they still suck!) first 6 from toes. then a combo of toes knees (mostly knees) for the rest. runs looked liked this:
3:38
4:00
4:32
5:00
--
(couldn't do the last 800. ran out of steam (guts?) but my arms just wouldn't pump and I thought it better to walk it out then to fall off the treadmill). no idea total time. i lost my watch during the 'week from hell' so used the cellphone stop watch for the runs and relied on the treadmill for the total time. well, we all know how reliable that old treadmill is....

finished with 50 situps.

I have realized that lazy runs are about all I can muster before breakfast, as crossfit (for me at least) requires a couple of good meals and part of the day to dust off the cobwebs. The morning runs fit well into my new schedule, and leave me filled with energy through the day. So running it is for a little while (with finishing exercises) and I will try and throw in some crossfits on the weekend.

another lazy 5k

31:05 (it sure takes a while to get up to a good cruising speed in the early hours)

followed by 50, 50 standing lunges.

Credit where credit is due

Ms. Hedda deserves a big high five (that's code talk) for making the best of the scraps of time our demanding life serves up to her. It is unfair, at best. But she has made awesome progress and her fitness is really, really impressive. In her first game of frisbee she owned her mark every time and was not at all the worse for wear after the game. She is about to squat more than her bodyweight, do full on pull ups and all this on a ad hoc schedule that has to meet everyone else's (and there are a few of us) first.

She was a glistening goddess coming in from the heat today after a brutal set of runs and within 15 seconds had a rugrat clinging on her legs and chores to do. She should be on Opra, I think.

And she looks reaaaaalllllllyy good. Check out this casual pose (I think she is lifting a free range, bow hunted organic chicken out of the freezer): I do like dinner time...

I have too

Been working out, just unable to post. Here is a catch up.



In the last 3 weeks I have been doing sprints with G-unit and another fella from work. Fully cleated, we have been going pretty hard doing a variety of sprints, conditioning and agility circuits. Pretty barfy all in all but we have progressed and are up to top speed action. My NO ACL knee sure aches after 3 of these in a row. I think we have managed to do 7 or 8 altogether.

I have also revisited the 800 m run where the first 400 m is at top speed and the last 400 m is for a good 800 m time. That one sucked, but I improved.

There were a few crossfits thrown in. One was a pretty brutal 3 rounds of 10x 95 clean and press, 15 pull ups and 800 m run. 31:00 shitty minutes. The other was Ms. Hedda's 4 rounds of 400m run and 50 squats (12:28).

Also went for an MRI and the tech, when pressed afterward on the condition of the knee in question, giggled and said, "Just take it easy". I see a surgeon in Montreal soon. AWESOME.

Today I hit the park with Benno and kicked some soccer ball ass. Then I did 10 rounds for time of 5 pull ups, 10 push ups and 15 situps (19:44).

Ugh, barf.

With this heatwave, I think we are getting a sense of how Josey feels during her workouts.

As I did my workout, I toyed with possible titles for my post. At first, the title said something about "run", then I changed it to something highlighting "heat"... but finally settled on a more visceral description. The workout was extremely, er, taxing.

I did this before, at Easter. I think my total time is comparable, a few runs faster (the mile), one was slower (1200m), though I have a nagging feeling I misremembered the route on that one. Anyway (previous results in parentheses):

Run
1600 m = 6:56 (6:59)
rest 3 min
1200 m = 5:52 (5:46)
rest 2 min
800 m = 3:25 (3:29)
rest 1 min
400 m = 1:43 (1:47)

Total = 23:56 (24:01)

I'm not sure if 5 seconds total faster than last time is actually true... That tiny margin can certainly be attributed to human error. Nonetheless, given that the temperature was in the neighbourhood of 15 degrees hotter today than last time (plus beating sun and humidity), shall we give me the benefit of the doubt and call it an improvement?

Oh yeah, and I finished with 56 push-ups (in leisurely sets of 8) while Tim played naked in the backyard.

there was sweat on a hot day

cleans: 135 x3, x3, x2, x1, -.
press: 105 x5, x5, x5.
chins: 6, 5, 4.

<some time later>

4.33 miles, 47:51, 155bpm.

morning run

5k - 31:26 (started slow, ended fast)

3 x 30 crunches
side planks
11 push-ups (little shaky so avoided more sets)

like the early morning run, the gym doesn't feel like a sauna at that hour. may try to adopt this schedule while the weight training is on hold (ie, until I return to Calgary and join the Y).

milestone

When I first tried this workout gig back on for size, I thought a reasonable goal for pushups would be 10 (from toes) before the end of my three month stint over here. Well today, I did better. After a 4km run, I did:

5 sets max rep pushups: 10, 10, 10, 8, 3
eccentric dips: 10 (I almost feel like I can push myself back up on the first two reps - perhaps my next goal)

was going to do bench dips but had no bench and was too hot to come up to my room when the pool was right there calling my name. so I swam. leisurely.

Guess the *rest* did me some good. And by rest I mean being very ill, not sleeping, two 12 hour drives on the scariest highway I've ever been on, mild whiplash (received on said hwy), lots of work, and entertaining my boss for a week. oh, and after all that there was a four day safari :)

back at jack purcell

squats: 225 x5, x5, x5.
cleans: 135 x3, x2, x1.
bench: 145 x3; 135 x5, x5.

Last week I did a couple of lunchtime runs with the frisbee boys. These weren't to taxing but they were hard. Sprints and other stuff.

Cherry picked WOD

I check the Crossfit site regularly to get ideas for workouts, but rarely do them full-on, and even only occasionally do them carefully scaled. I admit to cherry picking the ones that suit me. Like today. It was just what I like!

4 rounds for time:
Run 400 m
50 squats

My time: 14:20.

(I like that my time is within the range of what people are posting on the crossfit site.)

I want to try to remember to come back to this one, because I think I can do it faster. I was able to do each set of 400's at about the same speed (1:43 give or take a couple seconds); same with each set of squats (1:10). I took 15-20 seconds off between each exercise, and I wonder what would happen if I didn't. In other words, I could've tried harder!

Also, I did 30 or 35 push-ups afterward in sets of 5, superset with gardening.

Grrr! Arrgh!

Heavy and hard on the hands.

Squats: 135 x 5, 5, 5
Hang cleans: 75 x 5, 70 x 6, 65 x 6 (adjusting for form)
Deadlifts: 135 x 5, 5, 5 (yah big plates!)
Chin-ups: 2, 2 (and that was it for my grip)
Dips (offset by either 15 or 45 lb, but 10 lbs less than last time): 5, 4, 3
Incline sit-ups: 20, 20, 15

Five Kay for Realsies

5K, 25:45. Yay!

I added four blocks to make up the missing distance on my 5K route, and then completed it faster than the cheater route. Excellent. Finally seeing some progress here!

Flat-footed

I decided to try lifting weights in sneakers rather than runners today. I liked it. Looking forward to trying the big squats in my faux-Chucks.

Deadlifts: 115 x 7, 8, 8
Presses: 62 lb x 3 + 2 pp, 1 + 4 pp, 1 + 4 pp; 52 lb x 5
Squats: 115 x 5, 5, 5 (went light b/c back felt fatigued from the previous efforts)
Eccentric pull-ups: regular grip x 4; neutral grip x 4
Good mornings: 62 x 8, 8, 8
V-sit ball tosses: 40, 40
Side plank: 30 count each side x 2

More hill sprints

Another bout of hill-sprints. Just like last time, but I completed the set of hills in under 12 minutes this time around by way of resting less -- getting back to the bottom of the hill each time within a set, and resting for less than the full 90 seconds between sets.

Also added 4 x 10 bench push-ups to the 18 minute easy recovery run.

Jerry runs and rows

Today was an experiment to see if Jerry is good for DOMS:

Run 1 mile (7:10)
Row 2K (9:15)
Run 1 mile (7:55)
= 28.5 ish (including breaks between)

I didn't have a watch to track the time I spent between exercises, but I estimate about 2 minutes between. Time for a sip of water and to move between treadmill and erg.

Given that I didn't feel completely killed after this, I think I could shave a minute or two off the total time. Rest less, and definitely run the 2nd mile faster.

Bodyweight with a twist

Squatted my bodyweight PLUS my bodyweight. :-) Also, a chin-up milestone balanced with regression on the press front:

Squats - 135 lb x 3, 5, 5 (I was nervous on the first set) + 95 x 10
Chin-ups - 2, 2, 2 (yes that's right, I did sets of *multiple* chins!)
Presses - 65 x 5, 4 (push presses); 55 x 3 + 2 pp's; 45 x 5
I could not for the life of me perform a straight press with 65 lbs, although I've done them before.

Bent-over rows - 30 x 8/arm; 35 x 6, 6/arm

Plank - 50 alternating toe touches (out to the side)

P.S. I felt like a rock star with those big plates on the bar.

legs

slow easy mile to warm up, then

reverse twisting lunges: 20 reps /leg
bridge: 10 reps x 3sec holds
max rep goblet squats (20kg): 15, 15, 11 (these never fail to send my heart rate soaring)
walking lunges: 10 x 3
200 BW squats for time: 8:40 (did 220, i started with 30reps thinking maybe i'd do 300 and ended up in sets of 20 afterwards)
max rep push-ups: 10, 4, 5, 3, 3
wanted to run but my legs would have none of it, so a dip in the pool with a few 'casual' laps to stretch out the legs.

sunday: too tired to workout but did some max rep push-ups
10, 7, 3, 2, 5
fairly consistent it would appear.

I am heading south for the next four days so no workouts, other than keeping at the push-ups and maybe some ab work for extra credit.

Kids and all

In the backyard this weekend, with one or two or all three kids milling about, chattering, jumping, playing etc.

Saturday saw Friday's Crossfit of as many rounds in 7 minutes of 10 Squat Cleans (75lbs for me) and 20 sit ups. Managed 4 rounds. Warmed up with a 400 m and some pull ups and finished with 3 x 400m with 90 seconds rest in between. Time were 1:22, 1:30, 1:30.

Today was an mild 3 x 10 good mornings, hang cleans and overhead squats with 85 lbs. Fun but cold.

D'lifts

Finally returned to the deadlift after months, possibly years of separation. Also, some TGUs for good measure:

Deadlifts - 95 x 8; 105 x 7, 7, 7 (ready for 35 lb plates, which will give me a few extra inches of height at the bottom. Phewf.)

Bench press - 75 x 8, 7, 7 (need a spotter!)

3 rounds:
6/arm TGUs (8 lb dbs)
12 box jumps (16")

Whole lotta hill

40 minute run (a little less than 7 km) in the Lower Gatineau Park. (Hard to believe this is part of our neighbourhood.)

There were a lot of big, long hills.

A go at Annie before breakfast

Double unders(tuck jumps) and situps 50-40-30-20-10 rep rounds for time

total - 15:09

finished with
max rep push-ups: 9 from feet (shocked the heck out of me!) 15 from knees
bench dips: 9

now free to trapse around the market, and stop for a tasty bevvie leaving annie as only a memory. I will come back to her. She's the only one who doesn't ask for a bar or pull ups. Classy lady.

Back to weights, too

No running for me, either. I actually planned on a TGU circuit like Josey's, but after the squats I was too strapped for time. Next time.

This time:

600 m rowing warm-up, as usual

Squats - 125 lb x 5, 5, 5; 95 x 10 (time for the Big Plates!)

Seated calf raises - 90 lb plus my weight on the seat x 8, 8, 8 (something to do between squat sets)

3 rounds:
6, 5, 4 assisted dips (25 lb offset, ie: 110 lbs)
20 inclined sit-ups
15 back extensions

And finally:
Eccentric-only chin-ups x 3

pushups

after an uninterupted 3k warm up, I did:

3 eccentric motion dips (talk about racey) actually, just half a dip lowering yourself really slow, no way i'm getting my body back up. yet.
3 x 3 pike pushups (feet on the couch, felt weird - can't imagine handstand pushups!)
3 x 15 pushups (5 from feet, 10 from knees)
3 x max rep bench (errr chair) dips 9,11,14 - seems I improved the further away from the pushups I got.

40 situps. because I was already on the floor.

Shunned the running workout

Went for the weights. The other guys were no-shows anyway.

Warm-up then power cleans: 5 x 95, 3 x 115, 3 x 135, 3 x 145, 3 x 155, 2 x 165.

Deadlift: 275 x 5

The 3 rounds of max reps bench press (155lb) and pull ups: 10 + 14, 5 + 7, 5 + 6.

Stretch, 60 sit ups, shower.

Racey

Is it me or is this blog getting racey, with cherry popping, quickies and jerks? It makes a fella want to work harder- Let's not be coy, we all know the sole reason all this effort is being expended by each of us is so that we look good naked.

Ummmm.

Tell me I am not alone here...

Monday: 5 K for time. Time was 21:22. Started fast, finished fast.

Tuesday: Sprints with some frisbee guys: 2 rounds of the following: sprint 60M (70%) + 10 push-ups, 60M + 9 squats (narrow, normal, wide stance), 60M + 20 bicycle sit-ups, 60M + 30 lunges (lunge complex), 60M + 10 split planks, 60M + 6 rounds of tower of power (10 split planks, 5 start dips on each side, 10 reverse split planks).
Timed the second round at 16:00 for me (with some social calls).

Lot's of work

spoiled intentions

first was good under 29min 5km, but just after 2k the dreadmill halted to a stop (scared me to tears as I wasn't expecting the abrupt stop).

after the machine and I recovered, slow half km and then tried for a fast mile (aiming for 7:45). consistent at 12.5k for the first 800m and about to bring it up to 13k when the machine halted to a stop (this can't be good for my blood pressure).

ended with an easy 2k so I wouldn't go back to my room frustrated.

I dream of nosehill, the bow trail, and the mountains.

Popped my cherry

My 'turkish get-up' cherry that is...

30 tgu's, 30 tuck jumps, 30 burps (start from the squat, kick back to pushup, jump back to squat). Time was:
tgu's (5.5lb dumbell) - 3:18
tuckjumps - 2:03
burps - 4:56
total - 10:17

This workout got me soaked (stinging eyes, sweat dropping off my nose soaked - loved it) tgu's are fun, could probably take this w/o to 50's. Had contemplated repeating but the burps induce bile.

finished with a 1km run, planks x3 (1min, 35 sec, 25 sec - my abs were ok but my shoulders couldn't hack it after the above), supermans 15x2, leg throws 13 x3 and a 3km run (had only planned 1km as there is work to be done but the endorphins started flowing and I missed the high. Hey - it's been over 6 weeks since I've had chocolate ;)


Over the weekend, did a short 3km and a 300metre swim with some 1 min. egg beaters thrown in as penance.

A few metres shy

A 5K for time. Took Overunder's word on a route and was amazed at my sub-25 min time. A mapping showed the route to be about 200 m shy of 5K.

However, nobody's a stickler here, so I'll extrapolate to include the missing distance and report:

5K, 26 min. It felt good.

Still more than a minute better than the best I've done in a long time. The new route has the downhill part at the END of the run, rather than the beginning, which is a big help.

Six by eight

Last Friday. Early morning. Pressed for time.

6 x 800 m runs. Rest (walk/jog 120m) @75 seconds in between. Time for each 800m ranged from 3:35 to 3:50 min.

Total: 5.4 km in 28:37 min.

Quiet

But alive.

Last week saw much getting over jet-lag, work-lag and fam-lag. It was busy!

There was a surprise 3.5 k rescue run. That was fun, and much needed.

On Friday I did the Crossfit WOD of 70 burpees (did only 60 I think), 60 sit-ups, 5 45 lb DB swings, 40 pull ups (20 wide grip and 20 normal grip) and 30 70lb presses. Time was 28:40.

Not much happenned on the weekend. Fitness wise.

And back at the gym

Overunder suggested a quickie this morning. I never turn him down.

So I did this at the gym:

20 assisted pull-ups (65 lbs because I am a wimp)
30 push-presses (42 lbs)
40 back extensions
50 tuck jumps
60 sit-ups (on a slight incline)

= 14 minutes.

Then I finished off with 18 95 lb squats and 10 push-ups (from the toes, chest came no where near to touching the ground!)

And home again to my sweetie.

Uphill all the way

A few days ago, I thought maybe I should start thinking about running-for-frisbee. Because the seasons starts in a couple of weeks, and all my legs know are squats.

So, off to the park where there's a Very Steep Hill. The name of the game is Sprint Up the Hill, and the trick is to put full power in every stride. (27 strides up the hill, though Overunder does it in 9.) Repeat five times.

Rest for 90 seconds, then do it again. And again. A killer 15 minute workout.

I jogged about a kilometer there and about three back.

RIP Trojan Power Station 600

you were good to me while it lasted.... The machine's dead, cables severed - it's a horrible scene. I to need to get even more creative with my strength workouts and fast.

Today (in mourning)

1km runs with 10 squats (with 10k dumbell), 10 pushup, 15 situp as rest periods.
7 rounds total
started at 9,10,11,12,11,10,9 (KILOMETRES MS. HEDDA! - neither I nor this treadmill have 12MPH in us).
Run time 40:19.
Total w/o time just over an hour.

rock me gently

The way I was feeling all night and day after a wee boat ride on the indian ocean. Playing in the surf is a work out right?

Today
Ladder run (or tempo per Ms Hedda).
1 min at 7, 7.5 to 11 and then back down to 7 x2
total time 34 mins and 5k

After,

100 squats, 50 pushups, 150 situps looked like 20, 10, 30 x5
time 16 mins flat. Slower than the first time I tried but my form has greatly improved. Last time there was no way my chest was touching the floor on the push ups, and I did crunches. Ont the 'legs prayer style' no assistance. Holy hard.

A shoutout to Metric and 'help, i'm alive...' fantastic momentum song!

Home again, home again...

Last week I managed 2 workouts while away:

12 minute run (2.5K) then 3 rounds of 25 inclined situps, 8x 35lb db clean and split jerks, 10x 50lb db bench press.

On another day a 24 minute run (4.5 k). Meh.

Today, the crossfit WOD, adjusted: 50/8, 40/6, 30/4, 20/2, 10/1 of Wall ball toss / muscle ups. I subbed a 20 lb jumping thruster and 3 x pull ups + 3 x dips = 1 muscle up. Time was 25:45. Lame-o.

Return from hiatus

Enjoyed some serious laziness while on holidays. Laziness also involved copious amounts of cake and ice cream. Alas, all good things must come to an end. :-)

Saturday: 5-6k run, with bench push-ups (10 per bench; 5 or 6 benches)

Sunday:

600 m/3 min row (this is always my warm-up)

Chin-ups: 5 singles

3 rounds:
10 jumping squats (42 lb)
15 push presses (42)

3 rounds:
7/arm db snatches (20, 25, 25 lb)
12 v-situps

3 sets:
8/arm bent-over rows (30 lbs)

Tempo run: 1 min at 6, 6.5, 7, 7.5, 8, 8.5, 9, 6 mph (7.5 min in total; I spent 1.5 min at 7 mph because I was fiddling with my music. Settled on LL Cool J to get me through.)

A week's worth

Turns out the internet is as reliable as the power.

Saturday
repeat the 800m, 10 burpees x 5
time was 33:20 (800m run at 11,11,10,9,9 km/h)
burpees still suck, but they are becoming more fun!

Monday
800m ladders - 9,10,11,12,11,10,9
time was 33:12 and I broke a 28min 5k (I have to admit I am enjoying the shorter speedier runs. Most likely because staring at oneself in a mirror only a foot in front of one's face is an evil mind game).
finished up with 50 lunges, 30 pushups (knees) and some odd number of situps

Tuesday
chest: 31.5k x7,3,4
shoulder (single arm): 10k x3,3,3 Finishers(later) 5k x23
lats (shoulder width grip): 31.5k x5,5,6
squats: 5k x10, 10k x10, 20k x7,7,7 (barbell goblet grip)
3k run, 20mins

Wednesday
nice run, just under 6k in 36mins.
followed by 50 pushups, in sets of 15 (one of 16) and 4 from my feet! This excites me, I'm getting stronger.
30 situps middle, 3o left, 30 right (sets of 15)

Today
chest: 31.5k x6,5,4
shoulder (single arm): 10k x3,3,3 Finishers(later) 5k x15
lats (shoulder width grip): 31.5k x5,5,6
squats: 5k x10, 10k x10, 20k x10x8x10 (barbell goblet grip)
press (single arm from ground): 10k x7,8,10 (the grip on the chest press machine doesn't focus on the chest so added these in. All I (and daddy-O) could think of sans bench.

Li'l Jaunt

Made up a running workout for today:

Warmed up with an 800 m run then ran 9 consecutive 800 m runs where the first 400 m were max effort for time and the last 400 m were jogged in. No rest between 800 m runs (well, some sips of water).
400 / 800 times were times were:
1:27 / 3:48
1:16 / 3:40
1:25 / 4:40
1:20 / 4:20
1:41 / 4:30
1:26/ 4:40
1:41 / 4:38
1:22 / 4:30
1:42 / 4:30

There was a wind one way. Fun!

Cipro to the rescue

I am not normally a fan of antibiotics but a semi ravaged body is better than a completely ravaged body. After four days of *rest* I was excited to start back with some strength work.

Warm up and cool down with a nice easy mile. Was going to take the cool down further but I was losing steam and need it for studying tonight.

chest: 31.5k x5,5,5
shoulder (single arm): 10k x3,3,3 Finishers(later) 5k x23
lats (shoulder width grip): 31.5k x3,3,5
squats: 5k x10, 10k x10, 20k x5x5x5 (the goblet grip of the barbell will limit increasing weight, and there's only a 25k left, but man these get my heart pumping)

Even happier that, not only did I not lose any ground, I seem to be getting stronger (especially in the soulders - can't wait to get my hands on a bar).


BTW - overunder you are a machine. Not sure 'bout your karma, you may return reincarnated as one such yogi...

When I saw the Crossfit WOD today

I was actually excited. Now, not so much.
For time:
50 x 24 inch box jumps (did 40 as I got the boot from the room, fucking yoga nazi bitch).
50 pull ups (did 30 strict, 5 chins, 15 jumping pull ups)
50 25 lb db swings (1 POOD?)
50 walking lunges
50 Knees to elbows (did sit ups)
50 45 lb push press
50 wall ball toss, 20 lb ball (did 50 thrusters with 20 lb bar, throwing the bar violently upward)
50 burpees (did 25 as the bile was rising)
50 double unders (did 25 tuck jumps because of fucking yoga nazi bitch and time was running out. andiwastired.)

time = 31:44. Not quite like the super people.

meh

my worst day since my "return". not sure if i hadn't eaten enough or if the coed "tryouts" took more out of me then i thought.

squats: 275x5, x3, x2. will do 275 again, if i miss again i'll drop
bench: 157x3; 145x5, x5. meh

didn't do any metcon as i wasn't feeling the love.

Giraffe was there.

Somebody is going to get hurt this week

In a testosterone rage, to be certain.

Crossfit DT, scaled for lesser people:

4 rounds (supposed to be 5 but I just didn't want to do 5) of 12 x 135 deadlift, 9 x 115 powerclean, 6 x 95 split jerk. Time was 20:10.

cleans and 800's

cleans: 132x3. frig.

metcon: from Crossfit Endurance - 800m x5/90s rest. Did these at 8mph on the dreadmill
25:15.

1/2 lb of butter & a cup of cream

In my dinner last night, meant morning yoga by the sea was a no go this morning. When everything finally settled, I decided for more pain by attempting tabata something else, as posted by the love birds last weekend. My results looked like this:

pullups (27k or 59lbs lat pulldowns): 12, 8, 7, 6, 5, 4, 4, 3 = 49
pushups (from knees): 16, 8, 3, 3, 0, 4, 2, 2 = 38
situps (feet hooked): 12, 10, 9 ,5, 6, 6, 6, 6 = 60
squats: 13, 15, 10 , 11, 9, 5, 8, 9 = 80

total = 227

I think I will have to slow down on the pushups and try for greater consitency, The zero was a much needed thirty second rest.

warm up and down with an easy mile.

tgu too!

squats: 265 x5, 5, 5.
bench: 154 x5, 5, 5.

metcon -
10 95# thrusters/10 tgu's (5/side, 15#)/10 pushups x3 rounds.
16:33. (round 1=2.53; round 2=6.23; round 3=7:17)

Implicit core workout

As soon as I mentioned Turkish get-ups in a comment, I had to do them. And it turns out that burpees still win the "suck" prize. TGU's are way more fun. "Fun" being relative, of course.

Anyway. I did the heaviest squats ever in my life today! Plus some other stuff:

Squats: 115 x 7; 125 x 5, 5, 5 (Ready for the big plates!)
Chin-ups: 7 or 8 singletons (Time to try multiples, I think)

5 rounds:
10 Turkish get-ups (5/arm, 10 lb db)
12 box jumps (6 risers under the step - 16"?)

Pace run: 1 min at 6, 6.5, 7, 7.5, 8, 8.5, 6.5 mph (Hoped to get up to 9 mph, but ran out of steam.)

On vacation in NS next week, so I'm planning runs and BW tabatas (if Baba is willing to pitch in for childcare!)

lathered in spf 50 & no place to go

I got stood up today. By the time I cared to do anything about it, I felt more like a dip in the pool than a run on the treadmill. So, from the Crossfit Endurance WOD (minus the anaerobic Endurance & Strength WOD - common' it was supposed to be an *easy* cardio day).

1 Minute Ladder - All out effort
1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, you get the idea, and then back up until you end up back at 50 sec off, 1 min on.

I was consistent at 5ometres a round. Hard in a 10 metre pool but who am I to complain, it's +30 daily and I have a pool. And a bar. But those are different chinups.

I Was Moist-ish At the End

Of the row, skip, burp WOD from crossfit yesterday.

Did everything as prescribed. Rowed a 1:42 500m, which I think is a PR. Did the double unders 20 at a time (7 minutes) and the Burpees 5 at a time. These suck.

Total time was 16:42. I was ~happy~, but that's about twice as long as the crossfit super people do it in. If there ever is an alien invasion or a maniacal mastermind bent on global domination plaguing our poor planet, those fuckers better step to bat for the rest of us poor twerps.

And Josey, if only we all had a bar at our disposal...

Excuse me

I burpeed.

Ha. Ha ha ha.

Oh be quiet. I spent my days with a semi-verbal being who thinks it's hilarious when I make animal sounds.

When Josey posted about burpees, I thought "Hmm." Or rather "Hmm!" And then the very next day, I checked out the WOD and there they were!

Plans for the gym fell through, so I had to wait until naptime to do this one. In lieu of the 150 double-unders, I did 75 tuck jumps plus regular skipping for the amount of time it took to do the 75 (4:15 min, it turned out).

So:

Row 500 m (2:04)
75 tuck jumps
4:15 min skipping
50 burpees
= 17:45

Man, I SUCK at burpees. Even going slow enough to attempt an adherence to proper form results in only a vague resemblance to the real thing. They were hard though, and I guess that's what counts. I did them pretty much 5 at a time, and the push-up part from the knees. Though next time I'd try regular push-ups for as long as possible.

I'm also very out of practice in the skipping department. But it's good therapy for certain muscles that are still recovering from that little incident we occasionally refer to as "childbirth".

more strength

chest: 13.5 x5, 18 x5, 18 x5, 22.5 x5, 27 x3, 31.5 x3,3,3,

single shoulder: 2.5 x5, 5 x5, 7.5 x 5, 10 x 2, 7.5 x5,5,5 with a finisher later of 5 x20

lats: 13.5 x5, 13.5 x5, 18 x5, 22.5 x3,3,3
(I'm gripping these wide, I am thinking of going to a shoulder grip as I can pull more weight and it is closer to a pull up, which ultimately will be my goal when I have a bar at my disposal, of course)

squats: BW x10, 5 x10, 10 x8,8,8 (these are feeling wonky still - holding the dumbell like a goblet - will stay at this weight and up the reps until I feel confident in my form)

warm up and cool down runs. Both shortened because (yes, you guessed it) the machine went dead. somebody better do something about the reliability of the power system around here.

nicole

i did nicole tonight but i don't like her.

400m run/max rep pull-ups As Many Rounds As Possible (AMRAP) in 20 minutes.

but first i worked on the cleans:
95x5, 115x5, 125x5, 130x5. next time add another set at 132.

nicole.
6 rounds. total of 18 pull-ups. 3 per round. i thought i could do more but somehow my third kip always killed the momentum.
my speeds were 10, 10, 9, 9, 8, 8 mph on the dreadmill.

Overhead Sq-Whats?

My new addiction. Effing hard.

5 x 5 x 5 x 5 x 5 Overhead squats as Rx'd on crossfit yesterday.

65, 85, 95, 105, 85. Did 20 BW squats in between each set.

abbreviated

couldn't do my metcon because had to meet the university mates.

but i did:
squats: 255 x5, x5, x5
bench: 151 x5, x5, x5 i had a spotter which is cool because there is a lot less stress. the view is hell though.

dips - 4, 2, 1. meh.

not your primary school burpees

I was feeling a little agitated all morning. Not sure if it was due to the extra cup of extra strong coffee, being couped up in the hotel compound or the utter anticipation *dread* of today's (Daddy-O inspired) WOD.

10 burpees, 800m run x 5 - 36 mins give or take*

*I turned off the watch at one point to find something for my knees during the pushup part of the burpees, as the mini towel wan't cutting it on the tiled floor. The burpees were HELL. I concentrated on form rather than time (those darn cross fit demo's) and I still had trouble making it look good. I vow to work on getting these down, and through 10 without stopping to regain my momentum.

On another note - Happy Birthday to Mini Mac! And 'birth'day anniversary to mom. I say mini mac, although I snuck a peak as ms hedda's other blog and he seems to be a full on combo. Lucky little man.

uggh that didn't feel good

5.1 km, 29:50.

Good Friday

Gone bad.

A weekend of crossfits with swe(a)etie.

Tabata something else on Saturday. Total reps; a shitty 315 by CF standards, but I was strict on the time, with no perceptible rests between tabatas. Go, go, go!

On Sunday a pretty awesome running workout that Ms Hedda posted. I think the sub-6 mile is not far off.

Today was another crossfit; 10, 1; 9,2; 8,3... 1,10 reps of db clean and jerk and weighted pull ups for time. I used 30lb db's for the clean 'n jerks, which was easy to be honest and I should have used 45's, and a 25lb db (held between my feet) for the weighted pull up. These were not easy, but I did straight sets up to 6, then 3,3,1 and all by 2's after that. Time was a pretty shitty 23:06. The pull ups killed me. I was weak, so as punishment I did 5 x 20 sit-ups with an 8lb ball under my chin.

Nice to see your posts Joseyposey!

finding my groove

5k - 33 mins flat.

Had wanted to go to 6k, but the machine went dead. After some nice long stretches and a dip in the pool, my frustration evaporated away.

Easter crossfit run

We do like the run-based crossfit workouts because we can not only run them as prescribed, but also because our results are not far off what real crossfitters are posting (in fact we often find ourselves mid-pack0. Makes us feel like we're not as wimpy as our press numbers show. :-)

So, on Easter Sunday, Overunder and I took turns running this:

1600 m, rest 3 min
1200 m, rest 2 min
800 m, rest 1 min
400 m

We mapped the routes and came up with the following results:

Overunder:
6:26
5:19
3:17
1:37
Total = 22:37 (including rests)

Hedda
6:59 (I did NOT fudge that to come in under the wire!)
5:46
3:29
1:47
Total = 24:01

Then we had cocktails.

Working for Strength

warm up: 2km (14:40)

one arm shoulder press: 5k x10, 7.5k x10, 10. finishers 5k x 20 to help get the weight up faster
chest: 18k x10, 22.5k x10, 10, 27.5k x 5 (much grunting)
lat pulldowns: 13.5k x10, 18k x10, 10, 22.5k x 5
max squats: 40k (20 in each hand) x 3 - I felt like I might really hurt myself if I kept going. Will have to revert to seated leg press until I am strong enough to carry these weights. Or one leg at a time?

In between (long rests) I did 20 crunches, 10 second holds, 15 finishers x 6

cool down: 11km bike (20 mins)

Happy Easter all! Enjoy your yummy meals with the families! Yesterday, I found some green curry paste, tofu and some decent fresh veggies (to be steamed to be safe) and a bottle of South African Chardonnay! Dining will not be the problem I had anticipated :) and with skype, the fam will be in my living room for dessert.

child of the 60's

and all that LSD and such.

10.8 km, 1:22:45, 148bpm.

Spirit of Tabata

Based on Tabata Something Else (back-to-back tabatas of pull-ups, push-ups, sit-ups and squats with no break in between), with multiple cheats.

My version:

Pull-ups = on the machine with 75 lb offset (7, 7, 6, 6, 5, 6, 5, 4) = 46
Push-ups = from the knees (16, 13, 11, 8, 8, 7, 6, 6) = 73
Sit-ups = feet hooked (is that cheating?) (11, 10, 9, 10, 9, 11, 11, 10) = 80
Squat = no cheating! (19, 17, 17, 15, 15, 16, 15, 16) = 130

Total reps - 329

I also took little 30 second or so breaks between each tabata. Still, ouch.

Overunder just finished this same workout, but without the cheating... I must go pick him up of the floor. (Kidding! He looks remarkably well for having just tasted the fire of hell!)

karibu sana

welcome.
to a temporary home. back to the workouts. and also, time for an introduction to new workouts.

The first thing I did the morning after my arrival (actually second, I unpacked first - so unlike me) was check out the gym. I knew full well that I needed to find myself a routine, and fast, and the only sure bet of accomplishing this was to start working out again. So, with the help of Daddy-O, we have done our best to build a strength training program utilizing the minimal equipment available (no bars, no bench, single dumbells of limited weight, and a trojan power station 600 - likely how greek warriors were trained). Lucky for me, this crossfit thing you are all so enamoured with doesn't require much more than good old fashion hard work and will.

Here's how my first week shaped up (please forgive the method of record, I will get the hang of it)

Saturday
3 rounds: 10 min run, 20 pushups (knees), 20 sit ups

Sunday
3 rounds: Leg press: 18kg x12, 20 pushups (knees), 30 sit ups
a random grouping. none of the cardio machines were working, as we were experiencing a power outage. Hard to be annoyed, it's why I'm here I suppose.

Monday
100 squats, 50 pushups, 150 situps for time
13:48 (looked something like 25,13,40 x 4)
followed by a 12:36 mile. This is sad. Even just back at it. But I know it will soon improve.

Tuesday
5km run. 37:38

Wednesday
2km easy warm up
chest press 27kg x 5,5,5
Shoulder press (individual arms - no bar) 7.5kg x 5,5,5 This was very wonky, as I used a 5 and a 2.5 held in one hand as the 10 was just too much for my left shoulder to do. Will work on longer reps will the lighter weight and get this up fast.
Lat pull downs: 18kg x 5,5,5
the weights on the machine go up by 4.5kg at a time. Think I will work longer reps.
2km easy cool down

Thursday
20 min easy run, feeling wonky from breakfast (food is touch and go still) so jumped in the pool and did rounds, 1 minutes egg beater followed by ten laps x 3.

Friday
400m run & max rep pushups AMRAP in twenty minutes
22, 15, 15, 13, 10 all on knees. (I remember when I could do over 30 from my toes, but that was another time. A time when I was being chased by ms hedda on the fields - now there's motivation for ya.) Got one last 400 in just under the clock. A BIG thank you to dj champion and his g-strings setting for the pace.

Tomorrow. Rest. And explore.