Happy heavier

So hard to fit these in during holiday time! Yesterday I started another plyo workout in the afternoon, but ended up getting interrupted a few times, lost my momentum, and gave up 2/3 of the way through. It was enough to make me sore today though.

Today, I planned another shortie.

Five alternating sets each of:

5 deadlifts - 145#
5 push-ups - slightly elevated (used The Blocks to neutralize my wrist position).

Jack Purcell

This was yesterday -
Press 115x2; 105x5,5,5
Chins 8,6
Run 2 miles @ 6.2 mph
More chins 6,6

Merry Christmas!

Grumpa

2 mile easy run in new grampa's basement.

plyo

Getting nervous for 4 x 4 frisbee starting in a couple weeks. So, I started my plyo training "regimen". I'm hoping to do this (hopefully more) at least one other time between now and January 8. It's loosely (or should I say, lightly) based on the p90x plyo workout.

In a nutshell:

12 different exercises x 2 sets of each x 20 reps/set = 480 reps of mostly squatty-type thingies.
(Eg: jump squats, squat jacks, laundry jumps, jumping split squats, swing kicks, and so on.)

Which isn't actually a lot -- my workout was only about 15 minutes long (plus easy 500 m rows for warm-up and cool-down). I had a very limited workout window: finished up by eating lunch at 3:30, swallowing the last bite as Tim woke whining from his very-short nap.

Omg! I'm flying!

"you're in a chair in the sky"

Bench 145x5,5,10
Dips 5,4,4
Chins 7,6,5

Louie.

one more sleep

4 mile run. 5.6mph. Actually didn't feel godawful which is kind of new.

curly

press: 112.5x5,5,7
squat: 225x10
chins: 7,6,6
curls: 65x12,10,10

Hello! Still alive!

Went for a speedy 45 min run today thru Spanish national parkland, the golf courses, and the resort - there are lots of hills. I felt them. I haven't worked out since Zumba last Wednesday (unless golf counts - and then you can add a round!). It was quickly followed up by a lunch that went from 1.30 to midnight! I think all my good work had zero payoff!

Where's winter?

No sign of the white stuff yet. It doesn't feel much like Christmas, so decided to use the last nursery school day until the new year for an outdoor workout rather than shopping. I may regret this next week when the deadline is a little closer.

Four rounds:
8 push-ups (hands slightly elevated)
200 skips
10/leg bulgarian squats (split with back leg raised)
400 m run

= not for time. (No breaks though.) We've lost both watches, and the iPod recently went through the dishwasher. So, no timing mechanism available.

After a terrible sleep last night, I hated this workout.

Now, off to Guelph for the weekend!

naps

swim: 1 1/8 miles. 53 minutes. half front crawl, half breast stroke. this makes me sleepy.

Big plates

At naptime today:

(Barbell warm-up)

Deadlifts - 135 lbs - 5 sets of 5 (folded laundry between sets)

Five push-ups.

It's really hard to work out at naptime. Besides the fact that it's after lunch, I also lie down with Tim until he's asleep, which is really freakin' cozy. I almost always doze off with him and have to force myself to get up to carry on with the activities I need to do without the toddler around.

Bitch, bitch, bitch!

:-)

5 K row yesterday- 20:51.

short, slow, and sweaty

3 mile run at 5.6mph.

Long, slow, and tedious

I love having a rower at our disposal. It's so perfect for sprints and intervals. A little bit on the tedious side over a longer haul. Nonetheless, despite the shitty weather (what's winter in Ottawa without a little freezing rain), I still wanted to do my Tuesday podcast. So rowing it was. Nice and easy.

5 km = 23:45 minutes.

you make me nervous

we had a great weekend. i watched with some fear as my defensive partner during the snow soccer would make end to end rushes. this same fella is the one that spent some time at the heart institute when we were home the last time. then i started to worry about myself.

today -
bench - 155x6
dips - 6,4,4
chins - 4reps x8
planky kind of things - 7.5", 20s, 20s, 15s

swimming - 1 mile. 800m front crawl. 800m breast stroke. 26minutes each. lots of breaks. total of 54 minutes

weekend winter wonderland

spent the weekend in the snow! headed out for a snowshoe on staurday, which quickly turned into a brisk hike instead (tho we were passed by folks who were strapped in, there weren't many spots on the trail that necessitated such equipment). the loop was just over 5k, some ups and downs but no elevation gain.

we played soccer for a friend's bday yesterday and had a blast - it had snowed all night and continued all day! a surprising amount of running (especially since g and i were on opposing teams) and we were both feeling our legs as we unwound by the fire.

today's flow class was rather challenging. and tonight, some competitive christmas shopping. babies and pre-teen girls....

Quickie

Did Sunday's crossfit: (modified) after the barbell warm-up (upped to 75 lbs!) 10x deadlift, squat, SHPDL, hang cleans, power/squat cleans, press, OHS).

7 rounds for time of 3 x 135lb cleans, 5 deep dips (these started as wall hand stand pushups, but after 2 rounds I wasn't going to get anything from the upside down curtsy I was barely managing to pull off). Time = 12:22.

Grab bag

Between going to and from nursery school, the mechanic, and the mall, I had only a tiny bit of free time to squeeze in some heavy stuff. Sum total of the day:

Walking: 5.5 km
Jogging: 2 km
Squats: 5 sets of 5 @ 115#
Pull-up progression: 3 sets of 3 (at the park, neutral grip, feet resting at hip-level)

The pleasant surprise was the weather that was nice enough to let us have one last play at the park. (No winter wonderland for us!) It was the "adalint park" (elephant park). Tim thinks the winding tube slide is like and elephant's trunk.

The road to DOMS

Overunder at breakfast today, rubbing his lats and rolling his shoulders: "Wow, I've never had DOMS this bad in my life."

He's referring to this six rounds he took in the chest on Monday. Five days ago.

I did that workout anyway. Scaled to fit, but I suspect a similar difficulty relative to our strength.

As many rounds in 20 minutes:
250 m row
20 push-ups (from the knees)
= 6 sets of rows, 5 sets push-ups (but I did the 6th set anyway. So six rounds in just over 21 minutes.)

By set four, I was doing the push-ups in groups of three or four.

There will be DOMS.

Jump, jump, jump! Run, run, run!

3 miles on the treadmill at incline 1- 21:57 and I took a 40 second break at 2.25 miles as I was gassed. 3 x 10 12 kg overhead walking lunges afterward. Then 10  basketball jumps, for which I was surprisingly springy for a guy who has been crushed all week.

ceo'ing

but first, yoga'ing to balance the mind and practice restraint ;) acala yoga today.

Found this - poignant considering my upcoming meeting.

Acala is one of the five Vidyarajas, kings of knowledge. Each of the vidyaraja is represented with a ferocious expression, to keep evil at bay. They express the will to fight hate and develop love. Their ferocious attitude is the determination to progress on the path of spirituality ans realization.

Acala in particular shows great compassion to all beings, as the flames engulfing him burn away karmic ties, severing them with the sword of wisdom, and restraining all straying thoughts from escaping dharma with the rope he holds in his left hand.

skatin

Last night was speed skating. Fun. We worked on corners (ie. crossovers) the whole night. This would be simple to do in hockey skates. Even stopping requires conscious thought in these skis.

But I think I'm signing up. It is really quite fun.

Oh also, I'm trying to get good at rollouts. So, one of the things I'm doing is static holds as far extended as I can be (which is 7.5" short of complete extension). I did 14s x3. I don't know what my progression schedule is for this - we'll see.

This American Life

Is the real reason I run on Tuesdays. Also, nursery school is a half hour longer on Tuesdays, giving me a nice chunk of time to go out, relax, and enjoy a good podcast, and get a little exercise. Or, as Tim would say, "a liddy bidda eggagyge".

A little over 8 kms in 48 minutes.

I was going to dips on the benches, but I forgot.

the benefits of jet lag

a 5:15am run. on the treadmill (it is dark! in the morning).

drawbacks:
1) my performance sucked wind (damn altitude)
2) asleep before 8 watching strombo on the internets

did a balance and flow class yesterday and will practice flow today at lunch.

so what? two weeks until Ottawa! oh yeah!

6 Rounds...

...To the chest

Did Saturday's crossfit: As many rounds in 20 min. of 250m row / 25 push-ups*. Did 6 in 20:20, so, technically 5 rounds and then 1 row + 20 push-ups.

*I cannot open doors now. That was 150 push-ups. The last 2 rounds were done in sets of 5 with the last 10 on my knees. I was on my knees a lot for this one...

Canis interruptus

Squats and 400's today. I used the straight route with the risk of traffic interruption. No traffic today, but there were a couple of loose dogs that were runner-curious. First time past, I squealed (literally) to a halt as the hip-high shepherd-arctic dog (wolf?) mix trotted right up to me. Just a sniff. By the third time past I was confident that the dogs were friendly (the rottie-mix really just looked on) -- but why the eff weren't they tied up? Seriously, the buddies were just hanging loose and alone on their yard. (Forgive me, my neighhourhood has a higher-than-average percentage of pitbulls owned by people with lower-than-average IQ's. I have been chased. I have fear.)

Anyway. I only lost a few seconds to my fear of dogs-on-the-loose. It was this old crossfit stand-by:

5 rounds for time:

50 squats
Run 400 m

= 14:48 minutes.

Gah. I was sure I'd beaten my previous time. But no. A few seconds shy. Damn dogs.

Actually, I did this one accidentally backwards, starting with the run. Oops.

And finished with 3 x 10 push-ups, hands elevated on a low step - about 6 or 8 inches? Ten was about the max I could do in one set. (By comparison of difficulty, I can do about five full push-ups in one set, and about 25 knee push-ups in a set.)

there goes the weekend

yesterday,  I did the following:

press: 122.5x4,3,1
chins: 4x6, 3x7, 2 (47)

Today I hung out with my girlfriend and our friends from Ottawa. Some people come and visit. Which is nice. Kidding aside, we actually got to have beautiful winter wonderland walk in the snow.

Li'l Rower

This is the only workout that happened at our place this weekend.

Prime day for a run

It seemed so beautiful out when I walked Tim to school this morning that I couldn't resist a run outside. I ended up with wet feet and cold ears. Ah well. It wasn't so bad, and I'd have gone further if I didn't have stuff to do (hosting book club here tonight: The Prime of Miss Jean Brodie. Book club and wine club always seem to land on the same weekend!)

Anyway, it was an easy 5K (30 minutes), with 120 (slippery and precarious) walking lunges -- in sets of 20 with a few steps of rest between each.

If the snow keeps coming, my trails will be impassable -- for running shoes, anyway. In actuality, my Gatineau Park running trails will be transformed into ski trails. Maybe I should ask for x-country skis for x-mas? Or snowshoes?

Tuesday and 2day

Tuesday: 4 rounds of  400m run (1% at 10.2, 10.2, 10, 9.5), 10 pull ups, 20 back extensions. 22:30.

Today: 3 mile run (1%, 21:10 -surprising) and 3 x 20 front extensions + 5 wall-handstand push ups.

EDIT: Oh, and a FUCK LOAD of working-for-the-(insane)-man.