bench: 162.5x5. pr (that's 2 1/2 years old)
chins: 4x6, 3x7 (45). on the 3 minute mark (13sets total)
Wednesday, November 30, 2011
I'm still here!
Last week:
Thurs Pete and I skipped out of work early and went for a run
Fri was food and wine at black dog with k&j
Sat was KFit
Sun disappeared. I sat at my computer at 11 to apply for a job and the next minute it was 6pm. Didn't workout
Mon and Tues KFit. Hard class Tues with John. Sarted with 3 rounds of 40 secs squats, then 40 secs pushups, then sit ups then rest, as, as usual, he was totally unprepared and late for class and this is his way of giving himse,f time to put his shoes on. He then cranked the music up to a redunkulous speed. I dislike everything about his teaching but this was a great workout!
Tonight should be Zumba unless it's cancelled for some reason.
This time in 2 weeks I'll be in Spain and hopefully riding horses, playing golf, and running to the coves - lots of ops for hillwork!
My "home gym" has been very lonely and unused.
Thurs Pete and I skipped out of work early and went for a run
Fri was food and wine at black dog with k&j
Sat was KFit
Sun disappeared. I sat at my computer at 11 to apply for a job and the next minute it was 6pm. Didn't workout
Mon and Tues KFit. Hard class Tues with John. Sarted with 3 rounds of 40 secs squats, then 40 secs pushups, then sit ups then rest, as, as usual, he was totally unprepared and late for class and this is his way of giving himse,f time to put his shoes on. He then cranked the music up to a redunkulous speed. I dislike everything about his teaching but this was a great workout!
Tonight should be Zumba unless it's cancelled for some reason.
This time in 2 weeks I'll be in Spain and hopefully riding horses, playing golf, and running to the coves - lots of ops for hillwork!
My "home gym" has been very lonely and unused.
Tuesday, November 29, 2011
400's
400m x5. avg 1:44. this was much more pleasant than the balls out version (averaging 1:30). I could do this again.
Another rowing circuit
I think the title describes what my winter will look like, workout-wise. Luckily, aside from the rowing part, the possibilities are (almost) endlessly variable.
Today, four rounds of:
500 m row (average 2:08 min)
10 thrusters (45#)
10 sort-of-goblet squats (35#)
(I think with goblets you're meant to hold the dumbbell at your chest? I let my arms hang so the weight was between my knees - necessitated by the fact that I was using weights on a stick rather than an actual dumbbell. Likely reminiscent of the gym in Dar).
Finished with a set of 10 45# presses and an easy 2000 m row (< 10 min).
I didn't time the circuit (lost the g-damn watch again!), but worked through it all as quickly as possible (not counting the finishers). Rested about 20-30 seconds at the end of each round.
Yesterday, I opted for an hour of kid-free Christmas shopping rather than a workout, but had squeezed in a Sunday 5K (24:55 min) to make up for it.
We've also been playing a lot of Boing-Boing -- a game consisting of holding Tim under the arms and "bouncing" him from floor to ceiling (or off various pieces of furniture) seven or eight times while walking through the house before finally throwing him on the couch and collapsing there with him. That's gotta count for something, right?
Today, four rounds of:
500 m row (average 2:08 min)
10 thrusters (45#)
10 sort-of-goblet squats (35#)
(I think with goblets you're meant to hold the dumbbell at your chest? I let my arms hang so the weight was between my knees - necessitated by the fact that I was using weights on a stick rather than an actual dumbbell. Likely reminiscent of the gym in Dar).
Finished with a set of 10 45# presses and an easy 2000 m row (< 10 min).
I didn't time the circuit (lost the g-damn watch again!), but worked through it all as quickly as possible (not counting the finishers). Rested about 20-30 seconds at the end of each round.
Yesterday, I opted for an hour of kid-free Christmas shopping rather than a workout, but had squeezed in a Sunday 5K (24:55 min) to make up for it.
We've also been playing a lot of Boing-Boing -- a game consisting of holding Tim under the arms and "bouncing" him from floor to ceiling (or off various pieces of furniture) seven or eight times while walking through the house before finally throwing him on the couch and collapsing there with him. That's gotta count for something, right?
olympic oval
I skated last night.
a) the skates are frigging wobbly, the blades are not in the centre of your foot. it feels like you have downhill skis on.
b) i fell once.
c) the ice is gigantic. there are two full size hockey rinks in the in field and they look like they are not regulation size because they have a case of the big/smalls by comparison.
d) class was an hour and a half. my feet were ready to quit before the rest of me.
e) 400m here is significantly easier than running.
f) my coach is from holland. she had to ask what 'clusterfuck' meant when the other coach used it in a sentence.
g) i didn't do any cross-overs on the corners. cornering is next week.
a) the skates are frigging wobbly, the blades are not in the centre of your foot. it feels like you have downhill skis on.
b) i fell once.
c) the ice is gigantic. there are two full size hockey rinks in the in field and they look like they are not regulation size because they have a case of the big/smalls by comparison.
d) class was an hour and a half. my feet were ready to quit before the rest of me.
e) 400m here is significantly easier than running.
f) my coach is from holland. she had to ask what 'clusterfuck' meant when the other coach used it in a sentence.
g) i didn't do any cross-overs on the corners. cornering is next week.
Massive Press
Not what the Occupy movement gets, but Daddy-os! Nice.
Today, squats. Warmed up w/ 65lbs (DL, Sq, HC, SHPDL, Press, OHS). Then 5 x 5x225, with 5x knees to elbows in between.
Finished with 5 x 5x25lbs single leg hip thrusts. Poor little left hammy!
Today, squats. Warmed up w/ 65lbs (DL, Sq, HC, SHPDL, Press, OHS). Then 5 x 5x225, with 5x knees to elbows in between.
Finished with 5 x 5x25lbs single leg hip thrusts. Poor little left hammy!
Monday, November 28, 2011
Sunday, November 27, 2011
Anti-fun
Long slow run after a week of mousing. Wow, tight hip flexors. Ran the bridge (300M?) as fast as I could. 48 minutes total time. Did some push ups and 3 x 10 25lb db presses after and throughout the day.
Congratulations on a growing family Josey. Also, Nice push-ups! You know, while O2 may be more plentiful at sea level, so is gravity! That's hard work.
Congratulations on a growing family Josey. Also, Nice push-ups! You know, while O2 may be more plentiful at sea level, so is gravity! That's hard work.
errr
so after my tough talk on Wednesday about my squats, I hurt my back getting ready for bed. for fucking realz. Short term, I'm taking squats, deadlifts, cleans, snatches, and presses out of the rotation (leaving bench & chins). Long term, squats and deadlifts may be out. Snatches preferred over cleans. I hope I'll be able to do front squats and sumo deadlifts. Also, maybe I can do 20 rep squats at some point. I'm kind of taking this seriously because I haven't done anything really silly with my technique in 2 1/2 years, I didn't lift at all for 5 months last year etc. On the plus side, two glasses of wine and a couple of ciders really loosened things up and it even feels better today (I don't get that but I'll take it).
yesterday -
bench: 5x5 up to 160
dips: 3,3
today -
chins:10 9 sets of 4, 10th set for 3, 11th set of 2 for at total of 41.
then a bunch of curls in the squat rack.
yesterday -
bench: 5x5 up to 160
dips: 3,3
today -
chins:
then a bunch of curls in the squat rack.
Auntie Jo!
Yup! Owen David was born yesterday in toronto (where sadly, i am not). He shares his birthday with Grandpa Dave, who i am certain is over the moon in his own quiet way.
After the tears were shed, I practiced some quiet gently yoga before bed, sending love and blessings home (hokey? maybe. but helps me feel close and useful in some way)
Today I ran. 3k, then 2 fast'er' 800ms (4 mins is fast for me these days), then 1k. I am in no way ready to speed these up, but I must say it is nice to run at sea level and not feel like my lungs are going to burst.
Also:
5 x 5 push-ups (from toes!)
After the tears were shed, I practiced some quiet gently yoga before bed, sending love and blessings home (hokey? maybe. but helps me feel close and useful in some way)
Today I ran. 3k, then 2 fast'er' 800ms (4 mins is fast for me these days), then 1k. I am in no way ready to speed these up, but I must say it is nice to run at sea level and not feel like my lungs are going to burst.
Also:
5 x 5 push-ups (from toes!)
Friday, November 25, 2011
Taste the pain
Back to this killer: 16-12-8-4. I recalibrated the routes for fine-tuning (most sets needed a few more metres). And felt like I was gonna puke after each set. As usual.
Run
1600 m = 7:10 (6:56, 6:38)
rest 3 min
1200 m = 5:29 (5:23, 5:17)
rest 2 min
800 m = 3:37 (3:23, 3:59)
rest 1 min
400 m = 1:44 (1:35, 1:43)
Total = 24 minutes (23:17, 23:38)
A little slower than usual -- maybe me, or maybe the adjusted routes (a bit of both.)
Followed this with 20 minutes of very active play in the park. Just wanted to run around on the grass and insisted I join in - up and down the hill; skipping the length of the basketball court; hodling him at chest height for spinning around (again and again); and jogging with him on my "doh-da's" (shoulders).
Yesterday, I managed an unexpected workout when I had to run back and forth and back again to the garage to sort out getting my car registered. About 4 km, and the car is now officially registered in my name.
Run
1600 m = 7:10 (6:56, 6:38)
rest 3 min
1200 m = 5:29 (5:23, 5:17)
rest 2 min
800 m = 3:37 (3:23, 3:59)
rest 1 min
400 m = 1:44 (1:35, 1:43)
Total = 24 minutes (23:17, 23:38)
A little slower than usual -- maybe me, or maybe the adjusted routes (a bit of both.)
Followed this with 20 minutes of very active play in the park. Just wanted to run around on the grass and insisted I join in - up and down the hill; skipping the length of the basketball court; hodling him at chest height for spinning around (again and again); and jogging with him on my "doh-da's" (shoulders).
Yesterday, I managed an unexpected workout when I had to run back and forth and back again to the garage to sort out getting my car registered. About 4 km, and the car is now officially registered in my name.
Thursday, November 24, 2011
strength and stretch
ab strength to be specific. yikes. i like this yoga video, i will come back to it more often.
Wednesday, November 23, 2011
Kick boxing
Monday went to regular KFit class.
Tuesday - nothing as gave a RR talk
Tonight I did kickboxing with Nat teaching. Oh boy. What a great workout! (Zumba cancelled for some reason).
Tuesday - nothing as gave a RR talk
Tonight I did kickboxing with Nat teaching. Oh boy. What a great workout! (Zumba cancelled for some reason).
tomatoes
squat: 275x5 h
clean: 140x4 m - and this was supposed to be a 145 (heavy day being 155). but whatevs. i totes got this. eventually
bench (light day is dips MRx2): 3,3. doesn't look like much but it was more than i expected. really focused on getting the shoulders below the elbows (even took a video to help with the potential cognitive dissonance)
The squats were easier than I expected. I spent the whole morning obsessing about whether to go for 270 or 275. The choice was right. It was hard but not hard like your hair being on fire or being wracked with doubt in the hole as you wonder whether this will be the one where the discs in your spine behave like the tomatoes on your burger (sheering force!).
clean: 140x4 m - and this was supposed to be a 145 (heavy day being 155). but whatevs. i totes got this. eventually
bench (light day is dips MRx2): 3,3. doesn't look like much but it was more than i expected. really focused on getting the shoulders below the elbows (even took a video to help with the potential cognitive dissonance)
The squats were easier than I expected. I spent the whole morning obsessing about whether to go for 270 or 275. The choice was right. It was hard but not hard like your hair being on fire or being wracked with doubt in the hole as you wonder whether this will be the one where the discs in your spine behave like the tomatoes on your burger (sheering force!).
migration
birds by the thousands. i assume from northern europe. mesmerizing... until the rains came. before all that, i ran another 5km in another 30 mins and it felt great.
did an hour of yoga - mostly twisting poses - wrung out those organs before bed.
did an hour of yoga - mostly twisting poses - wrung out those organs before bed.
Tuesday, November 22, 2011
Crossfit (kid) demo
So, Ken was describing to me a xfit workout involving a move where you walk your feet up a wall to end up in a handstand (facing the wall). This, along with two other moves make up a circuit. In my consideration of this workout, I tried out the handstand move. It was pretty cool, pretty hard, though I ultimately passed on the workout.
The workout is here, but I really like Tim's demo:
The workout is here, but I really like Tim's demo:
Sweetness
Back from Korea. Hard work that overseas travelling.
Did Ms Hedda's "sweet" workout from yesterday. What a miserable treat! I did the 65lb barbell warm up (10x DL, Sq., SHPDL, Hangs, PC's Presses, OHS's). I only managed 3 rounds of the workout before feeling quite shaky (I am admittedly exhausted). So, 3 rounds of 500 m row (1:54, 1:57, 2:06), 10 dips, 10 pistols (each leg). Nineteen minutes and change.
Did Ms Hedda's "sweet" workout from yesterday. What a miserable treat! I did the 65lb barbell warm up (10x DL, Sq., SHPDL, Hangs, PC's Presses, OHS's). I only managed 3 rounds of the workout before feeling quite shaky (I am admittedly exhausted). So, 3 rounds of 500 m row (1:54, 1:57, 2:06), 10 dips, 10 pistols (each leg). Nineteen minutes and change.
Frost on the pumpkin
But a beautiful day for an easy run. Every time I passed a bench (4x, plus the porch steps at home), I did 20 step-ups. Most of the benches came up to the top of my knee.
7.5 km + 100 step-ups = 48 minutes.
Extra walking today: besides to nursery school, also had to walk to pick up a "sick" Ben from school, and in a while to pick up the car from the shop (about 1.5 kms). Luckily I won't have to walk back from there too.
Today's podcast was Shelagh Rogers' The Next Chapter, which is crap. My wish is for This American Life to air semi-weekly.
7.5 km + 100 step-ups = 48 minutes.
Extra walking today: besides to nursery school, also had to walk to pick up a "sick" Ben from school, and in a while to pick up the car from the shop (about 1.5 kms). Luckily I won't have to walk back from there too.
Today's podcast was Shelagh Rogers' The Next Chapter, which is crap. My wish is for This American Life to air semi-weekly.
hiatus
was 5 glorious days in South Beach with 11 other lovely ladies - only exercise being the midnight dance sessions and the ab workouts from the constant over the top laugh out loud moments.
find myself back on the African continent, only in the west this time, with a working treadmill. ran for 30 mins (until my knee told me it was time to rest) and about 5km. Slow run, with a few 2min bursts of speed work.
will do some yoga asanas before bed to not lose the progress I've made and to stretch (and because i miss it so!)
find myself back on the African continent, only in the west this time, with a working treadmill. ran for 30 mins (until my knee told me it was time to rest) and about 5km. Slow run, with a few 2min bursts of speed work.
will do some yoga asanas before bed to not lose the progress I've made and to stretch (and because i miss it so!)
Monday, November 21, 2011
Starr's Big 3
bench, clean, squat. 5 sets of 5 with the weight increasing every set.
there is a heavy, medium, and light day every week. i'm doing this for two reasons:
- i seem to have trouble recovering because i'm either over 40 or because i don't drink a gallon of milk a day
- the bench and clean are my two worst lifts. squat is my best. the sign of a thinker is one who can sit with two contradictory thoughts in their head and see both of them as true. that's what i'm telling myself anyway.
bench (H): 115x5, 125, 135, 145, 155x7
squat (M): 135x5, 165, 195, 225, 250
clean (L): 115x5, 115, 115, 125, 135. actually struggled at the end with the cleans. which is weird. though i'm doing 5 instead of 3 reps. and i did a lot on saturday. but it's still supposed to be light. we shall see if i have to lower my medium and heavy goals. the medium final set weight is the heavy day's 4th set. light day is the heavy day's 3rd set.
rollouts. 3x3.
jump rope. 90sx3 with 3.5 min rest.
there is a heavy, medium, and light day every week. i'm doing this for two reasons:
- i seem to have trouble recovering because i'm either over 40 or because i don't drink a gallon of milk a day
- the bench and clean are my two worst lifts. squat is my best. the sign of a thinker is one who can sit with two contradictory thoughts in their head and see both of them as true. that's what i'm telling myself anyway.
bench (H): 115x5, 125, 135, 145, 155x7
squat (M): 135x5, 165, 195, 225, 250
clean (L): 115x5, 115, 115, 125, 135. actually struggled at the end with the cleans. which is weird. though i'm doing 5 instead of 3 reps. and i did a lot on saturday. but it's still supposed to be light. we shall see if i have to lower my medium and heavy goals. the medium final set weight is the heavy day's 4th set. light day is the heavy day's 3rd set.
rollouts. 3x3.
jump rope. 90sx3 with 3.5 min rest.
In the deep, dark dungeon
Warmed up with 500 m row and Ken's bb routine (45 lb, 10 x dl, hang clean, sumo dl high-pull, squats, OH squat with a broom, presses).
Four rounds for time (ie: as quickly as possible with minimal breaks):
500 m row (2:07-8 min)
12 bench dips (feet up on the ball)
10/leg pistol squats (alternating legs after 5)
= er, around 22 minutes? I had some timer trouble. I'll have to do this again with a better system, as that number seems a bit high.
Cool down with an easy 500 m row.
My pistol squats are not yet free-standing. I use a band around a pole for balance, rather than holding the pole itself, to eliminate the possibility of hoisting my weight with something other than my leg. (A band broke on me today. That was fun.) Still, the effect of being able to keep myself upright even though I'm prone to falling back is a bit like using a smith machine for squats, right? I will keep working on form and strength until I can do these free-standing.
This was an intense little circuit that left both my arms and legs a little rubbery. To make it an outdoor workout, you could substitute two minutes of skipping or running.
Four rounds for time (ie: as quickly as possible with minimal breaks):
500 m row (2:07-8 min)
12 bench dips (feet up on the ball)
10/leg pistol squats (alternating legs after 5)
= er, around 22 minutes? I had some timer trouble. I'll have to do this again with a better system, as that number seems a bit high.
Cool down with an easy 500 m row.
My pistol squats are not yet free-standing. I use a band around a pole for balance, rather than holding the pole itself, to eliminate the possibility of hoisting my weight with something other than my leg. (A band broke on me today. That was fun.) Still, the effect of being able to keep myself upright even though I'm prone to falling back is a bit like using a smith machine for squats, right? I will keep working on form and strength until I can do these free-standing.
This was an intense little circuit that left both my arms and legs a little rubbery. To make it an outdoor workout, you could substitute two minutes of skipping or running.
Sunday, November 20, 2011
yesterday
snatch: worksets at 110. getting back in the groove
clean: worksets at 145.
bench: worked up to one set of 150
deadlift: 285x5. pr.
poker last night. woke up at 2.
clean: worksets at 145.
bench: worked up to one set of 150
deadlift: 285x5. pr.
poker last night. woke up at 2.
Sunday
So, I decided on the "800m" (not sure why I call them this as I have no sense of the distance!)
Did 7 sets: 3 min hard followed by 30 sec rest
5 min warmup and then cool down run back to the car = 45 mins of moving
The first 3 sets had longer breaks as my watch was acting up and I couldn't remember how to get it to move from one interval to the next. Ended up setting one timer for 3.30. This confusion also meant I did an extra 30 sec sprint in the middle somehow! Really pleased how this went as my goal when I set off was 5 reps. Felt great. Nel had a blast (and then a bath, which she was less psyched about when we got home!). Beautiful fall day today. Love life! Woo hoo!
Did 7 sets: 3 min hard followed by 30 sec rest
5 min warmup and then cool down run back to the car = 45 mins of moving
The first 3 sets had longer breaks as my watch was acting up and I couldn't remember how to get it to move from one interval to the next. Ended up setting one timer for 3.30. This confusion also meant I did an extra 30 sec sprint in the middle somehow! Really pleased how this went as my goal when I set off was 5 reps. Felt great. Nel had a blast (and then a bath, which she was less psyched about when we got home!). Beautiful fall day today. Love life! Woo hoo!
My round up
Wednesday I did a short 15-20 min run with Nel then dropped her off and ran to Zumba and back
Thurs was another DIVA event so nothing.
Friday I was a slacker and missed working out for no reason
Saturday I did a good solid KFit class. Nicole taught so it was easy but I was able to really focus on technique and squeezing so good!
Today I am lazing on the sofa trying to gather motivation to head out on a run with Nel. I think it is going to happen soon! Just trying to decide whether to go to Conroy for a pootle or the storm pond for some 800m sprints.
Thurs was another DIVA event so nothing.
Friday I was a slacker and missed working out for no reason
Saturday I did a good solid KFit class. Nicole taught so it was easy but I was able to really focus on technique and squeezing so good!
Today I am lazing on the sofa trying to gather motivation to head out on a run with Nel. I think it is going to happen soon! Just trying to decide whether to go to Conroy for a pootle or the storm pond for some 800m sprints.
Saturday, November 19, 2011
Rounding out the week
It's quiet in here this week. Are you guys going to pounce with weekly round-ups?! Overunder's back from Korea tonight; it might be a few days before he's back on his feet.
Meanwhile, on Friday, I did a little bit of bodyweight stuff.
Row 1000 m easy (4:50 min)
Overunder's barbell warm-up: 10 of each of deadlifts, hang cleans, cleans, squats, overhead squats, presses. (All with 45, except the OH squats, for which I used a broom handle and still couldn't get down all the way. I think there were supposed to be sumo deadlift high-pulls in there, but whatever; I was plenty warm.)
Bodyweight:
25 push-ups (from the knees)
25/leg Bulgarian squat (like a split squat, but with back leg up on a bench. Sort of a precursor to a pistol squat.)
5 pike presses
90 sec hands/feet plank
10 two-leg assisted pull-ups
Cool down with another easy 1000 m row.
Plus my 4 km walk to nursery school. :-)
Meanwhile, on Friday, I did a little bit of bodyweight stuff.
Row 1000 m easy (4:50 min)
Overunder's barbell warm-up: 10 of each of deadlifts, hang cleans, cleans, squats, overhead squats, presses. (All with 45, except the OH squats, for which I used a broom handle and still couldn't get down all the way. I think there were supposed to be sumo deadlift high-pulls in there, but whatever; I was plenty warm.)
Bodyweight:
25 push-ups (from the knees)
25/leg Bulgarian squat (like a split squat, but with back leg up on a bench. Sort of a precursor to a pistol squat.)
5 pike presses
90 sec hands/feet plank
10 two-leg assisted pull-ups
Cool down with another easy 1000 m row.
Plus my 4 km walk to nursery school. :-)
Tuesday, November 15, 2011
Winter tires
Dropped off the car to get winter tires put on, and started my slow run from the garage.
33 minutes, 5.5 km. On the iPod: Eleanor Wachtel interviewing Michael Ondaatje. Sweet sigh.
33 minutes, 5.5 km. On the iPod: Eleanor Wachtel interviewing Michael Ondaatje. Sweet sigh.
800's in shorts
Monday, on Emma's recommendation:
With a two minute rest (walk and/or jog) between runs. Other than the first rest, this was not enough time for a full heart-rate recovery.
With a two minute rest (walk and/or jog) between runs. Other than the first rest, this was not enough time for a full heart-rate recovery.
All quiet on the Western front . . .
It's been some days since a post. Hope everyone is sweating but not writing.
Friday I went for a run with Nelly. Probably about 30mins. Felt great but didn't run longer as I feel Nelly is getting old and is starting to struggle on these runs. That said, she still wanted to play when we stopped. Maybe I have to stop worrying she is going to have a heart attack!
Saturday was spent recovering from WC.
Sunday - similar run to Friday.
Monday - kick ass KFit class
Today is a DIVA day so not sure I'll get a workout in . . .
Friday I went for a run with Nelly. Probably about 30mins. Felt great but didn't run longer as I feel Nelly is getting old and is starting to struggle on these runs. That said, she still wanted to play when we stopped. Maybe I have to stop worrying she is going to have a heart attack!
Saturday was spent recovering from WC.
Sunday - similar run to Friday.
Monday - kick ass KFit class
Today is a DIVA day so not sure I'll get a workout in . . .
Friday, November 11, 2011
5 in 6
yoga classes / days (yesterday off due to breakfast AND lunch meetings + desperately wanting the evening to rest and hang with the fella)
feeling slight changes as my practice improves and my understanding of the poses grows. little things like i find i root myself into the earth when standing (keenly noticed at a concert where dancing wasn't the mood) and my posture is improving (shoulders back, belly in). my head and heart are a whole other story, one which i will spare you forum readers from.
hoping the weather holds for some running this weekend!
enjoy WC kids - perhaps daddy-o & i will have our own club tonight (not unlike last night...and the one before that...)
feeling slight changes as my practice improves and my understanding of the poses grows. little things like i find i root myself into the earth when standing (keenly noticed at a concert where dancing wasn't the mood) and my posture is improving (shoulders back, belly in). my head and heart are a whole other story, one which i will spare you forum readers from.
hoping the weather holds for some running this weekend!
enjoy WC kids - perhaps daddy-o & i will have our own club tonight (not unlike last night...and the one before that...)
Sprints while the weather holds
Nutshell: Jogged to the park, sprinted up a hill eight times, jogged home, lunged 60 times, stretched (a bit). Listened to jets fly overhead.
Details: Distance to the park is 1.2 km. Ran 13-15 second sprints (around 50 m), with 1:15 min rest in between, including walking back to the start of the sprint. About half the sprint (the middle half) was up a very steep hill.
The park was really busy today, so a couple of my rests were a little longer as I waited for meanderers to get off my hill. (I didn't want to startle anyone. What with my superhero tights and all.) I realized that the busy-ness was likely due to Remembrance Day. Our neighbourhood is full of government lackeys, who all have a holiday today. I'm guessing Overunder's commute was quicker than usual today? May bode well for being on time to wine club tonight!
Also, I'm going to write this down so I'm accountable: I have a car now. (As of Wednesday, Onge passed on the keys to the Green Chariot*.) But, I'm going to keep WALKING Tim to school as long as I can (ie: until the sidewalks are impassable with the stroller. He's still too little to walk that far. Or if it's frigid.) One-way-only exceptions allowed for days when I really need to get shit done at home -- like today, I picked him up so that I'd have time to listen to the Remembrance Day ceremonies on the radio.
* Green Chariot: A sporty 1998 Honda Civic. She's got power nothing, unless you count the powerfully rusting buckled ding on the trunk where Onge backed into a tree. Probably the one beside her own driveway.
Details: Distance to the park is 1.2 km. Ran 13-15 second sprints (around 50 m), with 1:15 min rest in between, including walking back to the start of the sprint. About half the sprint (the middle half) was up a very steep hill.
The park was really busy today, so a couple of my rests were a little longer as I waited for meanderers to get off my hill. (I didn't want to startle anyone. What with my superhero tights and all.) I realized that the busy-ness was likely due to Remembrance Day. Our neighbourhood is full of government lackeys, who all have a holiday today. I'm guessing Overunder's commute was quicker than usual today? May bode well for being on time to wine club tonight!
Also, I'm going to write this down so I'm accountable: I have a car now. (As of Wednesday, Onge passed on the keys to the Green Chariot*.) But, I'm going to keep WALKING Tim to school as long as I can (ie: until the sidewalks are impassable with the stroller. He's still too little to walk that far. Or if it's frigid.) One-way-only exceptions allowed for days when I really need to get shit done at home -- like today, I picked him up so that I'd have time to listen to the Remembrance Day ceremonies on the radio.
* Green Chariot: A sporty 1998 Honda Civic. She's got power nothing, unless you count the powerfully rusting buckled ding on the trunk where Onge backed into a tree. Probably the one beside her own driveway.
Thursday, November 10, 2011
Wow, that sucks. You guys are animals!
So we (yes *we*) did the crazy 400m thingies.
Using HK's post as inspiration:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.
I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.
One Q: do you include the last rest break?
So, I have 2 x 400m marked out (I think the second in the loop might be shorter) and we did:
1.41
1.33
1.41
1.37
1.43
1.47
If you include the last rest we were 20.30 and need to shave off 45 secs to rival HK. I despise this workout but will keep at it until I can give HK a run for her money so will no doubt be at it for a while!
Must add, this is the first time I have run since Aug pretty much! Except maybe 1 or 2 odd runs.
Using HK's post as inspiration:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.
I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.
One Q: do you include the last rest break?
So, I have 2 x 400m marked out (I think the second in the loop might be shorter) and we did:
1.41
1.33
1.41
1.37
1.43
1.47
If you include the last rest we were 20.30 and need to shave off 45 secs to rival HK. I despise this workout but will keep at it until I can give HK a run for her money so will no doubt be at it for a while!
Must add, this is the first time I have run since Aug pretty much! Except maybe 1 or 2 odd runs.
Wednesday, November 9, 2011
Bush man
No, not a republican...
Ran in the woods at lunch (I will have to map this out) and stopped at the 2/3rds mark to do 5 rounds of 10 20 inch box jumps, 10 pike push-ups (almost a HSPU), 10 second* L-sit.
*I used the asymptotic-half-life-Scottish method of counting: 1.....2....3...4..5.6.78910.
Ran in the woods at lunch (I will have to map this out) and stopped at the 2/3rds mark to do 5 rounds of 10 20 inch box jumps, 10 pike push-ups (almost a HSPU), 10 second* L-sit.
*I used the asymptotic-half-life-Scottish method of counting: 1.....2....3...4..5.6.78910.
I back!
No longer a sickie
KFit Monday night
Some weak half arsed (excuse the pun) glute stuff at home to help ease me back into this workout lark
Tonight a fun Zumba. Fun and sweaty! I'm starting to use that pelvis more too! :)
KFit Monday night
Some weak half arsed (excuse the pun) glute stuff at home to help ease me back into this workout lark
Tonight a fun Zumba. Fun and sweaty! I'm starting to use that pelvis more too! :)
Montreal Vacay, Take Two
Sunday, after coffee and a banana, we headed out to the edge of le Vieux Port for a run. November 6 was wearing the mantle of September - it was gorgeous! Unfamiliar with the city, I was expecting a river run. The Lachine Canal was... a bit more industrial-historical than I was expecting, but it had it's charms.
Overunder and I were out for about 1h 7 minutes, and punctuated our very easy pace with four sets of 10 (H) and 20 (O) push-ups. Mine were on benches or similar ledges (including the steps of the Science museum). Gmaps tells us our route was just about 10K.
Overunder and I were out for about 1h 7 minutes, and punctuated our very easy pace with four sets of 10 (H) and 20 (O) push-ups. Mine were on benches or similar ledges (including the steps of the Science museum). Gmaps tells us our route was just about 10K.
Monday, November 7, 2011
♫ come to my window ♫
bench: 152.5x5,5,7
squat: 265x5,5,5
more later?
indeed.
chins: 8,7,6,4,4
curls: 85x6,6,4. aiming for 8's. oh well.
josey hit the yoga studio. she has her yoga face on.
lonely street
I had to do my 400m x3 by myself yesterday. woe is me. But josey did some yin yoga. there was no yoga face but she released all the emotions from her hips (what is the shocked face emoticon?)
1:31.0
1:32.8
1:32.4
there is, what seems like would be, a very slight hill in the middle of our route. but it fucks up your stride on the way up AND the way down. surely once we become better at this (meaning: graceful and not galumphing buffalo), this won't matter.
1:31.0
1:32.8
1:32.4
there is, what seems like would be, a very slight hill in the middle of our route. but it fucks up your stride on the way up AND the way down. surely once we become better at this (meaning: graceful and not galumphing buffalo), this won't matter.
 |
Trening następnie Bigos
Found the little hotel gym on Youville. It was very well appointed and could suit our workout needs for a long time to come. Sigh. There is only so much time we have.
We did a 5 minute run then the barbell warm-up (10x deadlifts, squats, sumo's, hang cleans, power/squat cleans, presses, overhead squats. HK used ~35lbs, I used 65lbs.
Then we did 3 rounds for time-ish of 15 back extensions on a real GHD, 25 kettle bell swings (35lbs/17.5lbs), 10/5 pull ups. Time was 9:45 for HK and 13:30 for me. Kind of nasty.
Followed this up with a large Polish meal (lunch, at 3:45?) at Stache. Followed that up with Bison grass vodka shots. Followed those up with walking.
We did a 5 minute run then the barbell warm-up (10x deadlifts, squats, sumo's, hang cleans, power/squat cleans, presses, overhead squats. HK used ~35lbs, I used 65lbs.
Then we did 3 rounds for time-ish of 15 back extensions on a real GHD, 25 kettle bell swings (35lbs/17.5lbs), 10/5 pull ups. Time was 9:45 for HK and 13:30 for me. Kind of nasty.
Followed this up with a large Polish meal (lunch, at 3:45?) at Stache. Followed that up with Bison grass vodka shots. Followed those up with walking.
Saturday, November 5, 2011
saturday night's alright
snatch: 115x2,2,1,2
clean: 155x3,1,-
press: 122.5x5,5,5. yay
deadlift: 280x9
now, wine. salmon. rom com.
clean: 155x3,1,-
press: 122.5x5,5,5. yay
deadlift: 280x9
now, wine. salmon. rom com.
Friday, November 4, 2011
I'm sick...
... Hence the lack of working out and posting
7 days with a hacking cough and sleepless nights - urg
Catching up on all the posts .... I used to row at university so have *fond* memories of the rower ;)
Hope to be back next week
7 days with a hacking cough and sleepless nights - urg
Catching up on all the posts .... I used to row at university so have *fond* memories of the rower ;)
Hope to be back next week
Thursday, November 3, 2011
barbell row
bench: 150x5,5,9
barbell row: 150x8,8,9
but then i felt a slight...something in my back. and that was all the excuse i needed to not do squats. i don't know if my form was off. if my abs weren't tight enough as a result of ab work a couple of days ago (lawdy, i hope not).
so, i think that's it for the day.
barbell row: 150x8,8,9
but then i felt a slight...something in my back. and that was all the excuse i needed to not do squats. i don't know if my form was off. if my abs weren't tight enough as a result of ab work a couple of days ago (lawdy, i hope not).
so, i think that's it for the day.
Still feeling it
Squats from Tuesday.
Started out on a handsome 5 rounds for time of 25 double unders, 10 overhead (30kg) walking lunges, 5 pullups. Did two rounds but was booted from the room by a goodlife staff meeting, a sort of a meeting of the minds;-)
Switched to 3 rounds squats (225 x 5) and 10 pullups.
Started out on a handsome 5 rounds for time of 25 double unders, 10 overhead (30kg) walking lunges, 5 pullups. Did two rounds but was booted from the room by a goodlife staff meeting, a sort of a meeting of the minds;-)
Switched to 3 rounds squats (225 x 5) and 10 pullups.
Tuesday, November 1, 2011
where n=3
400m x3.
josey:
1:41
1:48
1:46
daddy-o:
1:26.9 (max HR 185)
1:30.1 (186bpm)
1:29.4 (186bpm)
we don't do anything crazy like have equal rest/work ratios. we walk back to the start and go (about 6minutes - i know you scoff hedda!)
josey:
1:41
1:48
1:46
daddy-o:
1:26.9 (max HR 185)
1:30.1 (186bpm)
1:29.4 (186bpm)
we don't do anything crazy like have equal rest/work ratios. we walk back to the start and go (about 6minutes - i know you scoff hedda!)
early morning
managed to do some qi-qong exercises, a yoga class, and 10 minutes of meditation before waking my fella from his slumber with the smell of coffee. been feeling quite energetic today to boot. good because 400m are tonight, arghh. (someday we will aspire to the even run/rest but certainly not today).
yoga yesterday. and four days last week, with a 5km run on friday (cut short by the IT band but finished with long strided speed walking which felt like stretching with raised heartrate).
yoga yesterday. and four days last week, with a 5km run on friday (cut short by the IT band but finished with long strided speed walking which felt like stretching with raised heartrate).
Fueled by candy
Not really. I was pretty good last night. The no-wheat thing eliminates my two favourites (KitKat and Coffee Crisp), so I may survive sugar week.
Outside again while the weather holds:
Warmed up with some lunging and skipping (the jump rope kind, not Dorothy from Kansas).
3 rounds of:
7/leg pistol squats (held rope wrapped around pole for balance)
10 low-bench push-ups
Then I did this one:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.
I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.
Outside again while the weather holds:
Warmed up with some lunging and skipping (the jump rope kind, not Dorothy from Kansas).
3 rounds of:
7/leg pistol squats (held rope wrapped around pole for balance)
10 low-bench push-ups
Then I did this one:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.
I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.
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