Did the Crossfit WOD today, scaled from 75 to 30kg's on the presses.
Max reps for 20 sec. 30kg push press, 10 sec rest, max reps for 20 sec. jumping lunges (alternating), 10 sec. rest/. Repeat 8 times.
Managed 93 presses, 120 lunges. Laid down on the gym fkloor for quite a while afterward. Ran 800m for a warm down (3:47).
Wednesday, August 31, 2011
Happy Eid Mubarak!
and i did see the sun cross the moon last night (or the moon cross the sun - whatever?) and it was beautiful.
Today did an old crossfit guy i hadn't seen since my last stay here, only this time it looked like:
50 db swings (10k - 22lb)
21 left handed TGU's (2.5k - ~5lb)
50 db swings
21 left handed overhead squats (2.5kg)
50 db swings
21 right handed overhead squats
50 db swings
21 right handed TGU's
50 db swings
25:02 - much slower than last time - but 2 extra sets of swings, and a little less consistency with my workouts. It was killer nevertheless.
oh, and 2 sets of 10 knees on bench (chair) pushups earlier in the day followed by some eccentric push ups, holding for ten seconds in push up plank.
Look forward to stretching 'er all out at yoga tomorrow night, and taking Friday off. Field days are exhausting!
Today did an old crossfit guy i hadn't seen since my last stay here, only this time it looked like:
50 db swings (10k - 22lb)
21 left handed TGU's (2.5k - ~5lb)
50 db swings
21 left handed overhead squats (2.5kg)
50 db swings
21 right handed overhead squats
50 db swings
21 right handed TGU's
50 db swings
25:02 - much slower than last time - but 2 extra sets of swings, and a little less consistency with my workouts. It was killer nevertheless.
oh, and 2 sets of 10 knees on bench (chair) pushups earlier in the day followed by some eccentric push ups, holding for ten seconds in push up plank.
Look forward to stretching 'er all out at yoga tomorrow night, and taking Friday off. Field days are exhausting!
Tuesday, August 30, 2011
ulti in TZ!
just three on three but it was nice to get out, run around and throw the disc. plus, less people on the field means more space in which to run :)
afterwards, ran just shy of 1.5 miles in 10 mins (no stopwatch, no nothing on my person as recommended). straight for the pool. makes me think there is something to this fast mile the spouses attack on a regular basis. there is something to knowing you don't have far to go which really allows you to push yourself. that and night was falling fast ;)
throughout the day, did sets of knees on the bench push ups (and some planks, both high and push up for good measure - thanks for the great article HK!). 4 sets of 10 - my triceps were quite noisy afterwards.
oh and some yin yoga on the weekend. how i love thee. "strength through surrender" - nice.
afterwards, ran just shy of 1.5 miles in 10 mins (no stopwatch, no nothing on my person as recommended). straight for the pool. makes me think there is something to this fast mile the spouses attack on a regular basis. there is something to knowing you don't have far to go which really allows you to push yourself. that and night was falling fast ;)
throughout the day, did sets of knees on the bench push ups (and some planks, both high and push up for good measure - thanks for the great article HK!). 4 sets of 10 - my triceps were quite noisy afterwards.
oh and some yin yoga on the weekend. how i love thee. "strength through surrender" - nice.
Sunday, August 28, 2011
Spousal 5K
Hubby and I were clearly on the same page Friday -- 5Ks all around, without even planning it. (Overunder's unknown time: Tim found, played with, and misplaced/hid our family Ironman. If you find it, let us know. Meanwhile, I've figured out how to make the iPod timer work. Phewf.)
My run was that hilly one, and I came in at 24:40. I'm gonna run this route for a few months, then plan a nice flat one and see how that impacts the time. (Is that cheating? Or smart training?)
Finished with 60 walking lunges and two sets of 10 bench push-ups*.
Meanwhile, I'll keep hoping that this hacking cough that's been keeping us all up at night for the past week does not turn out to be pneumonia. (No fever yet and we did a 7 km stroller run this morning, so that's a good sign.)
* I'm starting from scratch on my push-up training after reading this. As of now, I can two exactly TWO push-ups the way they're "supposed" to be done. Grrr.
My run was that hilly one, and I came in at 24:40. I'm gonna run this route for a few months, then plan a nice flat one and see how that impacts the time. (Is that cheating? Or smart training?)
Finished with 60 walking lunges and two sets of 10 bench push-ups*.
Meanwhile, I'll keep hoping that this hacking cough that's been keeping us all up at night for the past week does not turn out to be pneumonia. (No fever yet and we did a 7 km stroller run this morning, so that's a good sign.)
* I'm starting from scratch on my push-up training after reading this. As of now, I can two exactly TWO push-ups the way they're "supposed" to be done. Grrr.
hodi hodi
Ack, I haven't posted in a while.
Here are the deets (more time working out because my gf is gone):
Aug-19 - bench 142.5*5,5,7
Aug-22 - press 118*5,5,5; chins 7,7,7
Aug-24 - bench 145*5,5,6
Aug-26 - press 120*5,5,3; chins 8,7,5
Aug-28 - squat 240*5,5,5; bench 147.5*5,5,6; cleans 135x3x5; some crazy ass lying tricep extensions 55*5,5; 45*8,8
Also, cardio is making a comeback even though I'll never catch you guys. Plus, if josey & I come back to god's country we have to convince Emma to let us play Ubers (said with British accents).
Three 5k runs last week at around 35 minutes. Slow and steady might not win the race but it will at least keep this 42 year old more likely to go out and do it.
Here are the deets (more time working out because my gf is gone):
Aug-19 - bench 142.5*5,5,7
Aug-22 - press 118*5,5,5; chins 7,7,7
Aug-24 - bench 145*5,5,6
Aug-26 - press 120*5,5,3; chins 8,7,5
Aug-28 - squat 240*5,5,5; bench 147.5*5,5,6; cleans 135x3x5; some crazy ass lying tricep extensions 55*5,5; 45*8,8
Also, cardio is making a comeback even though I'll never catch you guys. Plus, if josey & I come back to god's country we have to convince Emma to let us play Ubers (said with British accents).
Three 5k runs last week at around 35 minutes. Slow and steady might not win the race but it will at least keep this 42 year old more likely to go out and do it.
Friday, August 26, 2011
Run down
Fought a 5k and won, with unknown time (Tim...). somewhere between 22 and 23 minutes.
Afterward: Five rounds of 5 knees to elbows, 5 x 145 bench press, 15 back extensions.
Afterward: Five rounds of 5 knees to elbows, 5 x 145 bench press, 15 back extensions.
Thursday, August 25, 2011
mambo vipi rafikis
safi! poa! shwari! clean, cool, and calm - that's how i feel to be back in Dar. That being said, the gym is in piss poor shape (1 x10kg, x20 kg, 2 x25 kg dumbbells and not much else - no treadmill either). So lots of crossfit type work, pushups, and yoga (I hope - there is a lot of um *work* to be done too...)
anyhow today i did this:
dumbbell swings (i like to call them lumberjacks)
deadlifts
bent over rows
goblet squats
push presses
diagonal chop
10kg bell, 10 reps each X 4 rounds for time
18:14 with 90 sec rests between rounds
yesterday, in my jetlag haze i threw down 3 sets of 10 push-ups (2 real, 8 from knees each set).
Oh and i stretched! Lots.
anyhow today i did this:
dumbbell swings (i like to call them lumberjacks)
deadlifts
bent over rows
goblet squats
push presses
diagonal chop
10kg bell, 10 reps each X 4 rounds for time
18:14 with 90 sec rests between rounds
yesterday, in my jetlag haze i threw down 3 sets of 10 push-ups (2 real, 8 from knees each set).
Oh and i stretched! Lots.
Wednesday, August 24, 2011
Juicer
New guy at the gym. Has got to be. Its not the bulges, its the retarded behaviour.
Squats: 5 x 205, 5 x 215, 5 x 225, 5 x 225, 5 x 225. Finishers: 20 x 155, 3 x 10 dips.
Squats: 5 x 205, 5 x 215, 5 x 225, 5 x 225, 5 x 225. Finishers: 20 x 155, 3 x 10 dips.
Wakey wakey, achy achy
Still smarting from last night's ironman frisbee game, and Sunday's accidental-splitz during the wet playoffs that made my bad hip worse, I went for a simple mile today.
6:58 minutes. A few seconds faster than the last time on the same route.
It actually felt faster than that, but oh well. This will be my definitive route. Do you think I can scrape it down to 6:30 by summer's end?
I finished with presses: 60 lbs x 5, 2+3 push presses, 3+2 pp. (I know I should be doing five sets, but there are so many other things to squeeze into my little freebie morning! See below.)
Then jogged 2 km to Zellers (in a failed attempt) to procure bedding for the gerbil cages, which apparently will live to stink another day.
And stretch.
6:58 minutes. A few seconds faster than the last time on the same route.
It actually felt faster than that, but oh well. This will be my definitive route. Do you think I can scrape it down to 6:30 by summer's end?
I finished with presses: 60 lbs x 5, 2+3 push presses, 3+2 pp. (I know I should be doing five sets, but there are so many other things to squeeze into my little freebie morning! See below.)
Then jogged 2 km to Zellers (in a failed attempt) to procure bedding for the gerbil cages, which apparently will live to stink another day.
And stretch.
Monday, August 22, 2011
Second place
Sunday, in the Tuesday night league finals. Along with Mrs. McPie. We had fun over the course of two games, and worked pretty hard.
subliminal on [daddyocometograndmasters] subliminal off.
Today, 3 rounds for time of: 10x 95lb clean and jerk, 1000m row , 20 sit ups (should have been 50 to really have made this hard). Time was 22:30.
subliminal on [daddyocometograndmasters] subliminal off.
Today, 3 rounds for time of: 10x 95lb clean and jerk, 1000m row , 20 sit ups (should have been 50 to really have made this hard). Time was 22:30.
Friday, August 19, 2011
Reminder: stretch now and then
Or maybe today's lesson should be: don't try to make up for lost time by cramming a bunch of workouts into a week. Without stretching after any of them (needless to say, warm-ups were also in short supply.)
Previously this week:
As a result, I just about ended up prone on a neighbours lawn when my glute max began seizing on the last round of this:
As many round in 15 minutes of:
400 m run
6 deadlifts (95 lb)
= 5 rounds + 150 m
Plus presses: 50 x 6, 6, 6; 55 x 5, 4 (I guess I shouldn't have been so nervous about these. I may be ready to try 60.)
Previously this week:
- 50 minute solo run the morning after frisbee (8.3 km)
- To and from Lac Leamy beach with a fully-loaded stroller; raced a thunderstorm on the way home (I won by about 4 minutes); about 7 km with a two-hour beach break at the 3.5 km mark :-)
Thursday, August 18, 2011
1 Round
10 x 115 power cleans
50 back extensions
1 mile run (6:45)
10 x 215 Dead lift
13 minutes and change.
50 back extensions
1 mile run (6:45)
10 x 215 Dead lift
13 minutes and change.
Wednesday, August 17, 2011
Tuesday, August 16, 2011
Balance this Sh|t Out
Warm up with a 2 K row, 8:29 then, with a 65 lb barbell, 10x each of deadlift, squat, hang clean, squat clean, shoulder press, overhead squat.
Then on to a long forgotten upper body. Five sets of max reps 135 lb bbq press / pull up: 10/10, 8/6, 6/4, 6/4, 4/4.
Uhhg.
Then on to a long forgotten upper body. Five sets of max reps 135 lb bbq press / pull up: 10/10, 8/6, 6/4, 6/4, 4/4.
Uhhg.
Back at it ... again.
Okay, after two weeks off we're getting back to routine. Tim was excited all weekend to go back to "gool", and I was excited for my workout, especially after watching all those truly elite athlete play out CUC finals on Sunday. Facing activity after so long an absence is intimidating, so I fell back on my usual "spring-board" workout:
5 rounds for time:
50 squats
Run 400 m
= 16:15
(Last time: 16:50. Apparently two weeks isn't a career-ending break.)
Finished with 2 x 10 push-ups, and a little later in the park on the way home from school, 2 x 10 bench dips.
Today, walking around the market for two hours with a 35 lb* child on my back. Frisbee tonight - first game in three weeks.
*Estimate only. We skipped the two year check-up. Kid is so damned healthy and I'm on the lazy side. We measured Tim's height recently though, and if the theories are correct, he's on track to top out at 6'2". (He's grown 4 inches since January.)
5 rounds for time:
50 squats
Run 400 m
= 16:15
(Last time: 16:50. Apparently two weeks isn't a career-ending break.)
Finished with 2 x 10 push-ups, and a little later in the park on the way home from school, 2 x 10 bench dips.
Today, walking around the market for two hours with a 35 lb* child on my back. Frisbee tonight - first game in three weeks.
*Estimate only. We skipped the two year check-up. Kid is so damned healthy and I'm on the lazy side. We measured Tim's height recently though, and if the theories are correct, he's on track to top out at 6'2". (He's grown 4 inches since January.)
Monday, August 15, 2011
missed nationals
But I was glad to see overunder's name when we were creeping the rosters. i'm sure he caught some bombs thrown by beasy. it was a kick to listen to the live streaming of the games on sunday.
ok:
Aug-8 - bench: 137.5*5,5,7; bb rows: 135*6,6,6
Aug-9 - 6k run. slow. not sure of the time.
Aug-13 - squats: 235*5,5,8; press: 116*5,5,5; chins: 6,6,6; curls: 30*14,14,14 (yup, did curls - hoping to improve my chins. and for vanity's sake ;-)
Aug-15 - bench: 140*5,5,7; bb rows - 140*8,8,9
<some time later>
3 rounds of 10 minutes biking (around 70 watts & 90 rpm, whatever that means)/10 burpees/6 TGU's @ 25lbs/2 rounds of 45lbs (a side) farmer's walk
so, if i'm not training for frisbee, am i only training to stave off old age? i think maybe but i think that might be a good enough reason.
ok:
Aug-8 - bench: 137.5*5,5,7; bb rows: 135*6,6,6
Aug-9 - 6k run. slow. not sure of the time.
Aug-13 - squats: 235*5,5,8; press: 116*5,5,5; chins: 6,6,6; curls: 30*14,14,14 (yup, did curls - hoping to improve my chins. and for vanity's sake ;-)
Aug-15 - bench: 140*5,5,7; bb rows - 140*8,8,9
<some time later>
3 rounds of 10 minutes biking (around 70 watts & 90 rpm, whatever that means)/10 burpees/6 TGU's @ 25lbs/2 rounds of 45lbs (a side) farmer's walk
so, if i'm not training for frisbee, am i only training to stave off old age? i think maybe but i think that might be a good enough reason.
Pre/Post Nats
While on vacation in Maine did a few runs to be ready for 9 games of masters frisbee.
One session of 200 meter sprints followed by a 300 meter recovery jog. Managed 9 rounds with all sprints under 30 seconds.
A second session of 10 rounds of 3 burbees, a 20 yard throw then sprint chase. So fun! Then I did 20 x 40 yard sprints with a 10 second rest in between.
Nats: ran my ass off as best I could.
Today: 5k in 21:55 followed by 3x 20 sit ups and walking lunges.
Saturday, August 13, 2011
CUC from calgary
Via the interwebs and the twitters, cheering on the dames and the gloomy men. Ain't technology grand!
After breakfast did:
Squats: 90 x3x3x4, 85x4**
Press: 62.5 x5x5x5
Eccentric pull-ups: 3x 5 second hold, 10 second drop
Pull-downs: 84x5x5x7
Back extensions: 15 x 5
**seem to be going a tad too deep and then just spooking myself. Think I will spend sometime with squat variations ( overhead, goblet, dumbbell) and come back to heavy in a few weeks.
Sipping a scotch in your honour overunder!
After breakfast did:
Squats: 90 x3x3x4, 85x4**
Press: 62.5 x5x5x5
Eccentric pull-ups: 3x 5 second hold, 10 second drop
Pull-downs: 84x5x5x7
Back extensions: 15 x 5
**seem to be going a tad too deep and then just spooking myself. Think I will spend sometime with squat variations ( overhead, goblet, dumbbell) and come back to heavy in a few weeks.
Sipping a scotch in your honour overunder!
Green Mountain chins
At least someone got some exercise on our vacation.
(Rest stop in Vermont, on our way to Maine via NH.)
Thursday, August 11, 2011
Wednesday, August 10, 2011
just bench
home late: hungry and tired. but didn't want to lose progress so I did some bench presses. a fast bike ride home as my warm up,
80x5x5x5 finished w/ 45x20x20
was fed the moment i came thru the door and quickly feel asleep in a post meal bliss.
80x5x5x5 finished w/ 45x20x20
was fed the moment i came thru the door and quickly feel asleep in a post meal bliss.
Monday, August 8, 2011
lazy week
spent weekend last camping in the mountains and have found the road to recovery rough (meaning: busy and tired). a couple of lazy runs last week, each about 5km in around 30 minutes. returned to the gym saturday am and did:
squats: 85x5x5x6 finished w/ 45x10x10
presses: 60x5x5x6 finished w/ 45x10x10
pull-downs: 72x8x8x14
eccentric pull-ups: x4 (holding at the top now for a few seconds, dropping much more slowly than the last times out)
those squats with the long ride yesterday have left me walking very deliberately today. another slow run home tonight.
squats: 85x5x5x6 finished w/ 45x10x10
presses: 60x5x5x6 finished w/ 45x10x10
pull-downs: 72x8x8x14
eccentric pull-ups: x4 (holding at the top now for a few seconds, dropping much more slowly than the last times out)
those squats with the long ride yesterday have left me walking very deliberately today. another slow run home tonight.
whale watching
Lest we become whales, we must do this.
August 2: benched 135x8. (2 sets of 5 and the last set of 8 (max reps))
August 6: pressed 114x5. chins 5,6,6.
August 7: bike ride. We did 48k on our mountain bikes. We went down to Fish Creek Park, had a Pop Shoppe (yup), and then came on back home. Took about 4 1/2 hrs. We think. It definitely took us 1 2/3 hrs to come home but it was a couple of k's shorter.
Hope you guys are having a great break. Best to JK!
August 2: benched 135x8. (2 sets of 5 and the last set of 8 (max reps))
August 6: pressed 114x5. chins 5,6,6.
August 7: bike ride. We did 48k on our mountain bikes. We went down to Fish Creek Park, had a Pop Shoppe (yup), and then came on back home. Took about 4 1/2 hrs. We think. It definitely took us 1 2/3 hrs to come home but it was a couple of k's shorter.
Hope you guys are having a great break. Best to JK!
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