And again

Yesterday's crossfit today (scaled the weight). For time, 7 rounds of 3 x 165 lb front squat, 7 L pull ups. Time was 16:40. Lame.

A couple more

Monday:
Constance began her babysitting gig, leaving me free to do a 5K in 27 min.
Cooled down with 30 + 30 walking lunges and 10 + 10 push-ups.

Tuesday:
Morning at the gym. A mixed bag, due to lack of planning -

Chin-up practice - 8 single semi-jumping chin-ups
Squats - 105 x 10; 115 x 6, 6 (back is better, it seems)
Presses - 65 x 4, 2+2pp, 1+3pp (push press)
Split squats - 42 x 10/leg
Good-mornings - 42 x 12; 52 x 12, 12
Bent-over row - 30 x 8/arm; 35 x 5, 5/arm
Inclined sit-ups - 15, 15

Today will be another babysitting/running day. Thinking of another Mile perhaps? Stay tuned...

WOD for Tuesday

From crossfit: 5 rounds of 40 double unders, 30 24" box jumps, 20 50 lb db swings. Did it in a shitty 34:55, but not for lack of trying. Double unders were hard, but I am getting the hang of them and did two (punishing) sets of 20 for the last round.

dreadlift

deadlift: 255 x5.
press: 112 x4, x5, x4. well, i guess i'm staying at 112 for next time. this is the lift i'm most looking forward to getting back to my pre-Christmas high of 121.
cleans: 95x5, 115x5, 125x5, 130x3. missed the last two reps here and the last set that i would conceivably done at 135.

Firm Parts

Thwarted a proper WOD today. Damn. Worked it all out in a fury: Cleans 5x95, 115, 135, 145, 155. Felt like I nailed all but the last 2. Then 3 rounds of 10 x pull ups, 15 x slow back extensions, 10 roman chair L-seat leg lifts.

Sunday, during some idle time watching TV, I got Ben to sit on my feet and did 100 situps. Weird.

sunday even

squats: 235 x5, x5, x5.
bench: 145 x5, x5, x5.
pull-ups: 5, 3, 3. my first pull-ups in well over a year. pretty exciting.

dips: 4, 2, 2.

Better than

I thought it would be. With my back still twinging and breathing around last week's phlegm, I embarked on a possible run. My warm-up jog indicated that A Fast Mile might be possible, so I embarked.

Mile = 7:15

Without stopping the clock (and after a few moments of hands-on-knees stagger-panting), I continued my run at a saner pace for a total of:

4.4 km in 24:00.

I stopped at 5 benches along the path and did 12 dips on each of them. (I stopped the clock for these.)

Thurs-Fri-Sat

Thursday: Yasso's. I would like to make a solid effort on these, maybe progressing up to 10 x 800m by summer. Ran 5, the first was a warm up, then 3:07 (into a stiff wind), 2:53 (with the wind), 3:22 (wind), 3:07 (no wind). Getting there.

Friday: Crossfit WOD was 30 Muscle ups for time. I did 100 pull ups and 100 push ups (sets of 4) in 26:23. I suck. Finished with 75 overhead walking lunges, 60 sit-ups.

Today, 7 sets of 3 thrusters each. Warmed up then 95, 95, 95, 105, 105, 115, 125. Hard. Finished with 3 x 10 press at 65lbs.

Heavy

Squats and presses. The heaviest I've done in years (if not ever, in the case of the presses). Nothing like what the boys do, but I was proud of myself. At least until I tweaked my back and had to bail on the rest of the work out (deadlifts and a quick run), as well as good humour and lifting my child.

In sum:

Squats - 115 x 7, 6, 5 (back tweak on last rep of 1st set)
Chin-up practice - semi-jumping 1+1+1+1+1; 3 eccentrics
Presses - 55 x 7, 65 x 5, 3 (+2 push presses), 45 x 10
Calf raises (seated) - 75 x 10, 10, 10ish (I wasn't paying too much attention, just killing time between press sets)

Then some single-leg hip raises, but the back was getting tighter and tighter. I was bent 45 degrees by the time I got home.

jack purcell

deadlift: 245x5.
bench: 145x5.
cleans: working up (more in the spirit of The Strongest Shall Survive), 95x5, 115x5, 125x5, 130x3. Ideally 5 sets of 5 and not 3 1/2.

Mini Murph

I'm adding a new tag: "SOC". Stands for "Spirit of Crossfit". As in, inspired by a crossfit workout, is relatively short and potentially puke-inducing, but scaled down and altered to the degree that a mere mortal (such as myself) could actually complete it.

I did an SOC workout today. Based on Murph (and the "Smurph" title was already taken; I guess someone did one a few years ago), but I not only halved the number of reps, but also cheated on a few other levels.

Mile run (7:25, flat treadmill)
50 pull-ups (75 lb on the pull-up machine, and I even kipped a little)
100 push-ups (from the knees)
150 BW squats
Mile run (8 min and change)

(The middle part partitioned as 10 sets of 5, 10, 15.)

Total time, over 30 min (I forgot to stop the clock at the end!)

Question: On the pull-up machine, I assume the weight you set it at is the amount you offset from your bodyweight? If that's the case, I was doing 60 lb pull-ups. That's pathetic.

hufflepuff

run (actually jog or shuffle): 8km, 49:41, 169bpm.

Easy run

to get out of the house and attempt to put some distance between me and the sick...

32 or so minutes, 5.5 km or so.

Done and Done

Today's crossfit: 10,9,8...3,2,1 of Pull ups, 30 inch box jumps, GHD sit-ups. Time was 17:00 and change. Lot's of walking between stations and a few waits. Fairly easy, which means I probably should have gone harder.

Deathlift

After a weekend of illness...

Seven heavy reps of deadlift. 245, 255, 265, 275, 285, 295, 305. Easy. Wow do I favour my non-tron-acl knee though. Pretty sure I could pull 320 with that fixed.

lifting weights

it's been a while so I eased in.

squats: 225 x5.
press: 110 x5.
chins: 6, 6, 5.

Scaled, Bailed

Tried a Murph, with only half of the middle bits (pull ups, push ups, squats).

Did the mile in 6:30 then 7 rounds of 5,10,15 pull ups, push ups and squats. The clock struck 18:ish and I was done. Tired and sick.

Rowus interruptus, v. 2

The bed called too temptingly this AM, so I tried a nap-time workout in the basement, care of Fisher Price Sounds 'n' Lights. Turns out, the lights don't work when the monitor is running on batteries, and I had 'phones in (listening to The Count of Monte Cristo via Librivox Podcast - so invigorating during a long row!)... So I didn't realize that Tim had awakened... I finally clued in with 300 m left on my route.

So:

4700 m row (I failed to look at the final total time. My average pace, 2:24/500m)

Tomorrow, I try a Smurph.

Farewell

ACL

Saturday, Crossfit: as many rounds in 20 minutes of 400m run, 25 x 45 lb thrusters. 6 rounds, 19:50.

Sunday, Crossfit: 1x1x1x1x1x1x1 weighted pull up. 10, 20, 30, 40, 45, 50, 50. Easy, but I looked ridiculous.

Today, Crossfit: As many rounds in 20 minutes of 15 back extensions, 15 knees to elbows, 15 x 75 lb overhead squats. Four rounds in 20:12.

Starting the week with a growl

Tired tired tired, but opted for the gym to avoid being unfairly grumpy with the kids first thing in the morning.

Chin-ups, eccentric only - 3

As many rounds in 20 minutes:
Run 400 m
15 thrusters (42 lb, except 45 for round two when someone stole my bar)

I did 5.5 rounds. That is, 6 x run + 5 x thrusters

Then:

"lat" pulls with a chin-up grip - 120 x 5, 105 x 6, 100 x 7
Back extensions - 12, 12, 12

Even managed to wear a T-shirt

Fight Gone Bad, scaled and tweaked for weaker folk, such as myself.

Three rounds, one minute for each exercise (number of reps completed in the final round):

Wall ball*, 12 lb ball (27)

Box jump, 15" (28)

Sumo deadlift high-pulls, 32 lb (23ish)

Push press, 32 lb (26)

Walking lunges** (35)

* With no wall off of which to bounce the ball, I just threw it up and caught it. A little easier than actual wall ball.

** The rower was far from the scene of action, so I planned to sub in skipping, but couldn't find any ropes. Lunges were an act of desperation.

Also, I stopped the clock between exercises so each exercise lasted a full minute, but I got a small break in between. I figure I averaged a 30 sec break between each exercise, and didn't take any extra breaks between rounds. I think I will continue to do it this way the next few times I try it because the equipment is not all in proximity, and also this workout is already really hard! It's about time I got red-faced.

Finished off with eccentric chin-ups (chin-downs?). Just three, and tried to descend over the course of a 20 count.

LSD

7.25km, 53:59, 8.06km/hr, 7:27 pace, 143bpm

that is all.

Three down

Monday was a rest day.

Tuesday was a retarded crossfit so I went out in the SUN! Ran 4 x 800m (3:20, 3:29, 3:10, 3:19). This was on the whole sucky and awkward. Followed up with 5 rounds of 20 walking lunges and 15 push ups.

Wednesday was a reasonable crossfit: 10 rounds of 135lb deadlift, (scaled from 15) 12 reps and (scaled from 15) 12 push ups. I did 11 rounds because I felt like a softy for scaling. Time was 17:13.

Today was another crossfit, but while waiting for the class room, I did power cleans 3x 95, 115, 135, 145, 155. Then 3 rounds for time of 30 double-unders (I did them!), 10 L pull ups (this was awkward on our pull up contraption. Should have done 15), 20 50lb DB squat cleans (50 lb each hand). Time was 29:28. Sweaty.

In the 'eart of 'ull

Boring stuff at the gym until I get more familiar with the facilities.

4 rounds:
400 m run (9 mph)
1 + 1 jumping chin-up

Then:
Squats - 105 x 7, 8, 8
Bench press - 75 x 8, 7, 6

Core:
V-sit ball tosses (@4 kg ball) x 50, 30
Front and side planks.

So far, my two complaints about my new gym:

1) There are so many machines and benches and pieces of equipment crammed in that there's barely room to move. Ironic, the gym being the place you go to, like, move.

2) They kick you out if you expose so much as a shoulder. Slutsy McTrampsalot can wear v-neck pink cotton stretched tight across her boob job, but bare a deltoid and you'll get a stern talking-to.

Sunday WOD

3 rounds for time of 400 m run, 21 kb swings (subbed 21 push ups and 21 situps) and 12 pull ups.

Time was 19:30. Was hoping for 18:00. Its the pull ups. They slow a fella down.

Overunder

Resuming the running

Arboretum and canal, in the sun:

8.3 km, 51 minutes.

Getting acquainted

With a new gym, and re-acquainted with all those old exercises that I used to do. Early morning, on too-little sleep, I got down to it:

Squats: 75 x 12, 85 x 12, 95 x 8, 8
DB presses: 20 lb dbs x 10, 8, 8 (or thereabouts)
Deadlifts: 95 x 6, 6, 6
"Jumping" chin-ups: 6 sets of 1

(I could just reach the bar on my tip-toes if I stood on a plate. That's where I jumped from for each chin-up, so it was really not quite a jumping chin-up, not quite a dead-hang.)

Running: Seven minutes - one minute at each of 5.5, 6.5, 7.5, 8.5, 8, 7, 6 mph

Birthday goals: Multiple consecutive chin-ups, sub-7 mile (er, at a 1% grade I guess).

Would a coupla 135 squats be too ambitious? It's 5.5 weeks away (for those who weren't already keeping track. ;-)

Keeping up

Thursday was a 'rest' day. Not for the 11 month old.

Friday: Crossfot WOD scaled for the weak: 21, 15, 9 reps of 185, 205, 215 deadlift and 75, 85, 95 overhead squats. Overhead squats suck, yo.

Today, a backyard box crossfit WOD, SFtW and for time:
5 pull ups, 10 bench dips, 15 x 65lb squats,
10 pull ups, 20 bench dips, 30 x 65lb squats
15 pull ups, 30 bench dips, 45 x 65lb squats
10 pull ups, 20 bench dips, 30 x 65lb squats
5 pull ups, 10 bench dips, 15 x 65lb squats

Time was 24:20. Squats were easy. Actually, I was not gunning for time so it was pretty civil all in all.

and I'd rather be lyin' by the bow river

than watchin' the latest war on my tv.

7k, 53:08, 7.9km/hr, 150bpm

This was along the quite lovely Bow River. So lovely at 12 degrees that I spent most of the run steamed about "climate uncertainty". That's what they call it out here.

worst gym ever*

8,6,3 @ 50 db bench
4 @ 40, 1 @ 35, 2@30 db press
12, 10, 10 @ 30 db curls
6,6,5 @ 45 tri press down

did this as a circuit and then did some abs and some vanity exercises.

* ok, maybe not the worst gym but no olympic bar, no squat rack, no chin-up bar. dumb bells all day. but not with labels so you gotta do math with a heaving chest.

Not completely off the wagon

Four good workouts on the cruise last week; my hamstrings are still recovering.

This week, I joined a gym. First workout tomorrow morning. Stay tuned.

also

10 years since the last 10k. Who is in?

storage

have been focusing on some long, slow distance lately.

Feb 21: 3km, 22:30, 147bpm
Feb 24: 6km, 47:46, 150bpm
Feb 25: 3.8km, 27:49, 148bpm
Mar 1: 6.5km, 49:51, 145bpm

yesterday, some x-fit inspired working out:
- 400m run, a pure hellish 9mph
- db squats, 60 pound db's, 15reps.
- press, 30 pound db's, 15reps.
- 1 arm db snatch, 25 pound db, 10 reps per side.
- bench on some sort of machine, 90 pounds (?).

2 times through. 22:44. 154bpm.

Bit here, bit there

Yesterdy. Crossfit WOD of 8 x 400 m run with 90 seconds rest in between.
1:28, 1:30, 1:30, 1:30, 1:30, 1:30, 1:40, 1:40.

Today, 7 x 3reps of press. I sucked! 85, 85, 95, 95, 95, 100, 100.
Then some GHD back extensions and one legged 2-touches.

Monday

Crossfit WOD, scaled for the weak:

3 rounds of 15 dips, 15 pull ups, 100 squats, 35 GHD sit ups. Time was a weak 30:10.

High Seize

As in seizing a few opportunities to work a little

Managed 2 good workouts while on the freestyle cruise. The gym was pretty nice and reasonably well appointed, to be honest.

Mile run around the deck then 3 rounds of 80lb thruster x 10, 10 pull ups, 35 sit ups.

A day or two and 18 chocolate croissants later a super fun mile run on the deck followed by 3 rounds of 500 m row (1:57's all), 50 lb db bench press and 10 pistol squats with 20lb db (each leg).