Hali-fuckit

Didn't even bring my runners. I did carry all the groceries for my sister yesterday though. That'll have to do for this week.

Shang Hi!

Hello from 13 hours from now.

Yesterday at the hotel gym: 3K treadmill run, 18 minutes (nice and easy) then 3 rounds of 50 bent over rows x 10, dips x 12, inclined sit-ups x 25.

Today, squat tabatas (all 18's, weak) then 3 rounds of 30 lb dumbell snatch x 10 each hand, 20 push ups, 20 inclined torso rotations with 5 kg. Funsies.

upper madawaska

press: ramping up to 115x3, x3, x3, x2.
chins: 6, 5, 4.

density drills:
farmer's walk - up the stairs with 2 45# plates, 4 minutes - 9 trips
turkish get-ups - 15# dumbbell, 4 minutes - 20

track:
- 225m "sprints" x5. walked around the track as a cool-down after each (about 4 minutes)
- the slowest lap (the last took about 49s, the quickest maybe 40s).

First Class

That's what's in store for me today.

Yesterday was the Crossfit WOD. Five rounds for time of 500M row and 95 lb thrusters x7.

Time was 24:56, which included the long walk from the rower to the squat rack and a 2 minute chat with chatty-chatty.
Rows were 1:47, 2:03, 2:05, 2:04, 2:10. Thought I could do better.

working it off

heavy day.

squats: working up to 270 x5. got to keep on myself about the form for the heavy ones. lumbar spine is rounding. and there was a guy beside me squatting more. hmmph.
bench: 155 x5.
chins: 6, 6, 4.

Week's worth in one

So, after being thwarted once this week (a few squats and presses; left unfinished in the wake of a Mini McPie Meltdown), I crammed as much as I could into my Weekly Sunday Escape Run.

Sum total:
90 walking lunges
49:25 min run
70 BW squats (of varying types and speeds)
45 standing broad jumps, (3 sets interpersed with the squat sets)
15, 10, 7 push-ups (feet up on a curb)
50 v-sit twists

And I can feel everything stiffening up already. Mostly my back is sore from the jumping + push-ups. I will be making good use of the foam roller we picked up this weekend. And being glad I won't be working out for at least another week...

hike

josey posey and daddy-o took to the hills yesterday. We did the hike to Chester Lake. This is on the same road that we drove during that Monday after Nationals. Amazing. It was over 8km with a rise of 310m (2:50 minutes, 2:00 getting to the top!). And that rise happens in the first 2km. It was a tough start but boy was it worth it.
It was beautiful up in the bowl. We had a picnic before moving our butts back to the cars. We didn't make it much before dark. We did some running down the mountain, I fell twice but that couldn't wipe the smile off my face.

Heave Ho, Hip Hop

Suffering a cold this week.
Wednesday, sat on my ass.
Thursday, 5k row (21:15). The rower is set up in front of all the treadmills. I can feel the gawking behind me as I gasp a spit and bear my teeth.

Friday, a variation of the crossfit WOD. Three rounds for time of skipping (40 on two feet, 40 left, 40 right, 40 on two feet), 30 inch box jumps x 25, 33 back extensions. Time was 19:40.

Today we visited the Yellow and Purple, yet still hard to find, Fitness Depot. Preparation for training!

back at it

heavy day

squats: working up to 265 x5 -- but then, unbeknownst to me, a gym patron had taken some weight off one side and left the plates kind of hanging there. they seemed somewhat balanced enough that it didn't throw me so off i couldn't finish the set but i don't know what i actually lifted.

bench: 150 x5
cleans: 130 x5

Cleans, Weep

Power cleans yesterday.

115 x 3, 125 x 3, 135 x 3, 145 x 3, 155 x 3, *bonus rep* 160 x 1 (PB). Held form ok.

Deadlifts; 225 x 5, 275 x 5.

Watched a lifter shrug 6 plates each side yesterday while waiting for the rack. I told him I'd spot him...

Weak; Off

Just busy and tired...5 days of 'rest'.

Back today:

Alternating squats and 36 inch box jumps, 5 x 245, 5 x 255, 5 x 265 and 15 jumps each time.
Push press. 4 x 95, 5 x 95, 5 x 95 (last 2 were push presses). then 45 x 15 and 45 x 15.

Planks and stretching to finish.

Caught napping

Literally. Instead of doing a lot of things, such as working out, blogging about working out, blogging about anything, or even housework, I've been napping. Unlike the night-time, the baby sleeps well during the day, so I have been keeping up with my sleep by joining him. In the sense that it is essential to my health and well-being, it's sort of like working out, don't you think?

Anyway, that "free-time" used up, I've been managing only one or two workouts a week for the past long time. These include:

• Sunday runs in the arboretum. I think I've done three of these since Christmas -- about 50 minutes and maybe 8 km?, and we finish up with walking lunges, in increasing numbers each week. This week we did 140, and also added three sets of push-ups (13, 9, 10 for me).
• 5K row. Just one since the last post. Tim in the Jolly Jumper for half an hour. I shaved 45 seconds off my time: 23:15. Will be examining Josey's advice on stroke pacing for the next one.
• Today, I managed three sets of DB snatches (23 lbs, 15/arm/set) and three sets of ball sit-ups before the Jolly Jumper meltdown. After providing a snack, I was all out of workout energy and instead opted for back-to-back rye and cokes.

Consistency

6.5km on sunday and 5km today. Times were 44 and 30 mins respectively (15 minutes for a km and a half isn't all that respective - I was gawking and singing away and obviously puttering).

Not yet ready to set any distance goals, consistency is the plan for now.

Sweaty

First time in a long time.

5K run on the treadmill (1% grade, or 1 degree incline, or '1' scaleless unit on the angle meter). 21:39.

Yippie.

Monday and Blue

By my lonesome at the goodlife;
5 rounds of max reps 155 Bench, pull ups, and 20 reps front extensions.

Bench: 9, 7, 6, 5, 5 (I know I do not go to the chest like Daddy-o- I am not that flexible
Pull-ups: 15, 9, 7, 5, 5
Front ext.: do the math.

With My Homies...

At Ottawa U. An informative session with Daddy-o to perfect technique:

Squat, 5 x 185, 5 x 225, 5 x 245
Press, 5 x 65, 5 x 85, 2 x 105
Deadlift, 5 x 225?
Power clean, 5 x 95, 5 x 105 ?

5k with sprints

jog through the experimental farm. did 4 sprints of about 70 yards uphill-ish (i have never been able to figure out the % in gradient - i would say it was a 5 degree incline). with sprints (and the corresponding walk back to the start) included, my "run" was 45:30.

Dungeon row

Not a prison fight...

5K, 21:01. That is just plain hard at the end. Followed up w/ 100 pushups and 100 sit ups for time (10:20).

Way to get out there Joseyposey!

Chinook!

an 0ver 25 degrees change on the old thermometer in only 12 hours means I have *run* out of excuses not to sneak out for a (sunny four degree) lunch hour for a run.
5k - 32 mins

which felt better than the 4.5k on wednesday.

Fair weather or not, lunch hours are too valuable to waste working.

Yesterday's CrossFit...

Today's funny walk.

For time, 5 rounds of 400 m run, 20 back extensions, 20 front extensions. Time was 25:04.

Back to work

Daily escape to the Goodlife:

Power cleans- 105 x 5, 115 x 5, 135 x 5, 145 x 5, 155 x 3, 145 x 2. Had to bail again on 4 and 5 of the 155's. Geeze.

Deadlifts: 225 x 5, 275 x 3 (had to bail due to torn blister from yesterday's row and other grip related weakness), 225 x 2.

I have soft, silky Christmas cookie hands. Not great for knurls.

Ben's birthday tomorrow, # 9. Happy birthday Benno!

big 3!

Hi, getting back into it. I had high hopes but just felt sluggish in the gym. So, rather than 5 sets increasing to a 5RM on the 5th set, I did 4 sets and stopped at about 90%.

squats: 185, 210, 235, 260 - all x5
bench: 95, 115, 130, 145
cleans: 95, 110, 125, 135 - all x5 as well even though I've usually done them as x3.

During the squats I did not round my back which made me happy. Hopefully I can maintain that as I get back to my 5RM.

I should have started the bench at a higher weight.

Based on the Big 3! program from Starr, you should do a heavy day (100% of 5RM), light day (80% of 5RM), and medium day (90% of 5RM). This was kind of a medium day.

More dungeon feats

Saturday, while Tim slept:

Squat tabata, 4:00, all 18's, 19's and 20's. Then 100 push ups and 100 sit ups (alternating 10 rep sets) in 10:20.

Today, while Tim slept:

5 k row, 20:58. Did it on 8, felt pretty good. Afterward, when sweetie was back from her run, 3 sets of 20 x 45 lb press.

Happy new year all!