Yes, Stoked!

Ealry end of day work out on my way hoem through the storm. Just followed the crossfit workout.

Squats, 5x, 5x, 3x, 3x, 3x, 1,1,1,1,1,

135 x 5, 185 x 5, 205 x 3, 225 x 3, 245 x 3, 245, 265, 275, 285,275. Finishers 155 x 20 x 2.
2 x 20 push ups.

Christmas! (& 4.2.3)

Are you stoked? Our baking is done. Presents are done. Just need grocks and booze.

bench: 130x3, 147.5x3, 167.5x4
dips: 40 in 10 sets
db row: 75x8x4sets

Also, I made a bold claim back in September that I was going to get my feet wet running again. So I started slow and went slow. I wanted to go 48 times and I wanted to go over 100 miles. I went 53 times for 123 miles. And I went slow. I was trying to keep my heart rate at 140bpm or under. At the start this was about about 3.8-4.0 mph (!!!). Now it's about 5.0-5.1mph. Not great but looks better than shuffling along taking minutes to overtake dog walkers.

I doubt I'll work out again before the break - I might try to work on HSPU and pistols but I bet I'll be too tired (aka unmotivated).

Easy!

Mile run (easy). Bar warm up, eccentric pull ups (5)
5 rounds for time of 75% 1RM squat (I figured my 1 rm might be 275, so lifted 195, a little light) and 10 GHD situps.

7:06, including the walks across the gym from one station to the other. Easy.

Then I did 15 kipping pull ups in a row. A little less easy, but I had permission to use the TRX bar to do it. Nice.

Tabata or not Tabata

A workout by any other name would smell as sweat.

Tabata Row (7, 7, 7, 7, 7, 7, 7, 7. last ones were squeakers)
Rest 1 minute
Tabata Squat (20, 20, 20, 20, 19, 20, 20, 19)
Rest 1 minute
Tabata Pull-up  (10, 8, 6, 4, 4, 3, 3, 3. last ones were jumping)
Rest 1 minute
Tabata Push-up (12, 10, 10, 9, 8, 6, 6, 6. last 6 were on my knees)
Rest 1 minute
Tabata Sit-up (14, 12, 10, 10, 10, 10, 10, 10).

Add the lowest reps for score = 45.

Finished with a Tabata lay down...

4.2.2

clean: 112.5x3, 127.5x3, 145x4
deadlift: 230x3, 265x3, 297.5x7
suitcase walk: 75 - "there & back" (60yds round trip) x 2. gripped failed w/ right hand at about 80% mark on 2nd set.

then I tried some frog stands. it didn't go well.

Sat X-fit

A 0.6 mile warm up (5 minutes).
AMRAP in 12minutes of 15 Dl's (135lb), 15 24" box jumps, 15 deficit push ups (Hands on risers, body dips below). I managed 4 rounds exactly.
Finisher push presses, 2 x 10 with 45 lbs.

4.2.1

press: 97.5x3, 112.5x3, 125x5
push press: 140x3x5sets
chins: 38 in 10 sets

rollin rollin rollin

from Saturday.

squats: 202.5x5, 232.5x5, 262.5
good mornings: 115x8x3sets
ab wheel roll outs: on the decline bench so I have the max incline. 3x3. (still feeling it this morning)

shaggin waggin

bench: 120x5, 137.5x5, 157.5x5. hmmph
dips: 26 in 10 sets (5 in the last set)
db rows: 75x8x3sets

Mini-Van

Five rounds for time of deadlift 205lbs x7, 30 squats, 7 hand stand push ups (progressions- my feet were on the window sill a meter + off the ground).

13:57

Followed up with 1 minute of 3 dips+3 pull ups. 5 rounds.

She's a beauty...

pics?

where are the pics of said van and/or biceps (for car phones!)? is farah fawcett painted on the side of this van?

yesterday -
press: 90x5, 105x5, 120x5
push press: 135x3x5sets (5 in the last set)
chins: 34 in 10 sets

today -
clean: 105x5, 120x5, 135x7
deadlift: 215x5, 247.5x5, 280x11.

special request for the gym: if you wear a hoody (with the hoody up) and wear gloves and make calls while you're "doing" "cardio", please don't call me bro. (sure, i know i'm a condescending judging judger but it's just us here, right?)

Tee Hee...

You said "erector..."

After a cold, a brief bout of no motivation, automobile purchasing and managerialitis (a form of applied anxiety) I am determined to fight the years with renewed emphasis on dominating the post apocalyptic workforce. You think there's gonna be ergo-desk chairs once the shit goes down?

Mile warm up run (7:30) then AMRAP in 15 minutes of 8 dips, 10 x24 inch box jumps, 12 x30 kg overhead walking lunge (scaled from 95 lbs).

5.33 rounds (finished 6 in 17:05).

Wrapped up with 30 kg curls :-) For hangin' out the window of the new Van...

next up - deloaderoonie

squat: 225x5, 255x3, 285x3 - was hoping for 5-7 but felt a slight twinge in my spinal erector (NOT spine) so bailed.
good mornin', sunshine: 110x8x3sets

deload week is next which is awesome.

are you guys reading this Ben Bruno fella? He aggregates a bunch of fitness blogs and posts the best on Saturdays for your perusal. Our Els has made the cut a couple of times. Hedda and Josey - there is good lady stuff (lady parts??).

3.3.3 bench

bench: 135x5, 152.5x3, 170x3; 125x10x5
db row: 70x8x3sets
lateral flyes: 27x8x5sets.

I did this workout on Friday but forgot to post it.

Red Zone

Run 10K. 49.07. OK time for not having run 10 k in over a year. The red zone is on the inside of each of my thighs. I applied some hand dispensed cream after the gym shower. Motherfucker! Youch.

Those are monster presses Daddy-o.

Also, Xfit games have been playing on TV downstairs at work. Makes it look...gay.

eek

I think someone (↓) needs a coffee!

clean: 115x5, 132.5x3, 147.5x2 (supposed to get 1 rep but also AMRAP and I only got 2 - shit)
deadlift: 240x5, 272.5x3, 305x6. first time over 3. next up, three wheels!!

New approach

Yesterday I did a 75-second plank, breastfed nine times, and baked a chocolate cake.

What, you expected more? The breastfeeding cancels out the cake, so I'm up one plank. I'll be doing straight pushups by Christmas.

Now excuse me while I go wipe a three-year-old's ass.

oh Crossfit

so cray cray.

press: 100x5, 115x3, 127.5x4; 80x10x4sets, 5th set 12
chins: 30 in 10 sets

First Timer

For Fran.

21-15-9 reps of 40KG thruster and pull ups (no kipping on these). 13:30. Nothing like the incredible 2:00 of those crazy crossfitters ;-)

squirts

squats: 210x3, 240x3, 270x8.
good mornin': 105x8x3sets.

the other day a non-resident started making phone calls on the treadmill. shortly after that Steve Earle was piped in on the PA. fuck 'em.

Mon-11-26

For time, 1000 Row, 20 sit ups, 10 x 115lb bench press. 25:10. Skipped until the 30 minute mark.

I should have made this 1km row, 50 sit ups, 15 x 125 BP to make it near impossible.

3.2.3 bench

bench: 125x3, 145x3, 162.5x6; 122.5x10x4, 5th set 12
db rows: 65x8x3 sets
lat cable flyes!: 24x8x3 sets

my rope jumping is getting better - i can do like 10 dbl unders without messing up. These are not consecutive consecutive; i need some regular revolutions in there to set up.

This is gonna leave a mark...

Legs were sore today from yesterday. But I had a plan. Daddyo's lifts looked too fun (and heavy!). Had to mimic.

800m warm up run.
Barbell warm up (10x squats, DL's, hang cleans, presses, OHS).
Cleans: 3x 95, 3x 115, 3x 125, 3x 135
Squats: 3x 205, 3x 225, 3x 245
Deadlifts: 3x 225, 3x 255, 3x 275
800m warm down run

3sets 5 pullups, 5dips.
Stretch.

Positively leisurely.

Wow, Nice Out!

Ran: 5k in 22:49. It was hard! Then 100 walking lunges.

Tues

Presses. How I hate.

Warm up, run 1 mile (7:28)
Presses, 5x85, 5x90, 5x 95, 5 x 85 5x sucks.
3 rounds 5 x 175 lb deadlift, 10 knees to elbows.

3.2.2

cleans: 107.5x3, 125x3, 140x4
deadlift: 225x3, 255x3, 287.5x6

and holy smokes i was tired. i skipped my third exercise (hip thrusts) - it's just an optional one anyway.

3.2.1

press: 95x3, 107.5x3, 122.5x4; 77.5x10x4 and then the 5th set was 12
chins: 26 in 10 sets

Good (re)Beginning

After 2 weeks + off, due to grisly illness and recovery and travel, Strated it all back up again today.

scaled the Saturday crossfit to 4 rounds of 400m run, 15 burpees, 15 bent over rows with 80lbs of dumbells. Time was 23:00.

3.1.4 squat

squat: 195x5, 225x5, 255x9
good mornings: 100x8x3sets

well, hello

I had a deload week. As usual, it was fantastic. Also, I've been seeing a massage terrorist and an acupuncturist. These are very good things. The acupuncturist is a friend and is working in particular on my shaky paw. The terrorist might be the best massage terrorist I've had (do you think mentioning terrorist so many times has flagged something at the NSA?).

So... before I left on my deload I did some squats:
Nov 2 -
squats: (oh my app won't access the previous cycle so I'll just tell you my top set) 275x4.
good mornings: 95x8x3sets
hammy curls (single leg): 36x8x3sets

~~~ then I had my deload week ~~~

then I did presses on Monday -
press: 87.5x5, 100x5, 115x6; 75x10x5sets
chins: 22 in 10 sets

Tuesday -
clean: 100x5, 115x5, 132.5x7
deadlift: 207.5x5, 240x5, 272.5x7
hip thrust: 165x8x3

Thursday -
bench: 117.5x5, 135x5, 152.5x8;120x10x4, 5th set 11
db row: 60x8x3sets

Today is squats for the end of week 1, cycle 3. My wife thinks I look like Ned Flanders with my shirt off. hmmph.

I'm noticing interesting trends in how I seem to peak at different times for different lifts. But I'll keep that to myself because 3 times doesn't make a trend.

I'm still running in super slow mo but it's getting enjoyable. Except Saturday when it was -16.

And then I'm doing this most days:
Lean Gains

IF seems interesting and this particular program seems the most adaptable to the real world. As in, all you really do is skip breakfast and workout just before you break the fast. And don't snack into the night.

Workaround

Another run, another cramp. WTF? Anyway. This morning I decided to persevere and attempt to get past this stupid hurdle. I covered the same 2.5 km that I jogged last week, using a combination of walking, walking lunges, and short bursts of "fast" running (400 m pace?). I figured if i could stand a cramp for 30-40 m, I may as well be moving vigorously!

It ended up being 20 minutes of harder exercise than a 20 minuute straight-up jog would've been. And I was able to jog the last bit cramp-free.

So, a small win.

Ooof

A quick outing to the gym only to wait. SO I did warm uppy things while I did. Then the meat and potatoes.

4 rounds (supposed to be 5) of Kelly, run 400M, 30 24" box jumps, 30 20lb thrusters (should have been more). 25:26. Pretty tiring.

2.3.3

bench: 130x5, 147.5x3, 165x4; 120x10x4, 5th set was 9.
row: 100x10x4, 5th set was 13.

pr

first new PR in a long time.

cleans: 112.5x5, 127.5x3, 142.5x4
deadlifts: 232.5x5, 263.5x3, 295x7. ☆
hip thrust thingies: 155x8x3sets

Running FAIL

Tried another "could you just hold the baby for 15 minutes while I pop out for a" run. Got a cramp seven steps in and just bailed. The 2.5 kms didn't seem worth the agony. Also, it was night and I was wearing all black... not safe, even (particularly?) on the bike path.

Returned home and did 100 squats (sets of 25), and 40 inclined on the hood of the car push-ups (in sets of ten). Then some stretching, which my muscles tell me I also haven't done in 6 months or so.

Intermittent Frittatas?

Today, scaled Sunday's crossfit:
2 rounds of 20 pullups, 50 sit ups, 30 overhead squats @ 30Kg's, 50 double unders. Harsh, 25:55.

2.3.1

press: 97.5x5, 110x3, 122.5x5
incline press: 95x10x5sets
chins: 18 in 10 sets

Also, I'm trying some IF. If you know what I mean. More on that later.

First run

Pretty short, and kinda sucked.

2.5 km in 17:30min. Had a cramp from the beginning which I mostly ran through, but did stop to walk a couple times. Also, my skin got all itchy from being unaccustomed to the bloodflow.

But finished off with 2x20 walking lunges, and 2x10 push-ups (strict, but from the knee).

I was ready to start running before now, but this got in the way:

She won't leave me alone for five minutes! (And it'll be spring before she's old enough for the jogging stroller) Also, Dad is working like 100 hours a day. We do what we can.

16,12,8,4

X100M runs (with Scales, who was brave and did not back down!)

6:06, 4:55, 3:05, 1:15.

2.2.4

squats: 205x3, 240x3, 260x8
good mornings!: 85x8x3
hammy curls: 36x8,5,4. harrumph.

This week from Hell

A little frisbee Monday.
A little frisbee Tuesday
A little Ruby Wednesday.
A little X-fit today, with Scales:
500m row, 30x 95lb bench press
1000m row, 20x 95lb bench press
2000m row, 10x 95lb bench press.
28:30. Tiring!

2.2.3

bench: 122.5x3, 140x3, 157.5x6; 115x10x4sets, 5th set was 12 reps
rows: 95x10x4, 5th set was 12 reps

also, massage therapist suggested i switch mouse hands. awkward. 

One hundred

Walking lunges. Pushing the stroller at the park while Tim climbed and jumped nearby.

Doesn't sound like much, but my legs were pretty wobbly afterwards.

baby got back

cleans: 105x3, 120x3, 135x4. I thought I'd be able to do more reps. Maybe it was the kink in my neck.
deadlift: 217.5x3, 247.5x3, 280x8. surprisingly good
hip thrusters: 145x8x3sets

Moved good mornings to squat day. Cleans are now a part of the 5-3-1 thingie juggernaut. Do them before deadlifts.

2.2.1

press: 90x3, 105x3, 117.5x6
incline press: 90x10x5sets
chins: bunch a singles, then doubles. 14 in 10 sets.

hammy

clean: 97.5x5, 112.x5, 127.5x7
squat: 187.x5, 217.5x5, 247.5x9
hammy curls: one leg at a time - 24lbsx8x3sets

waddle

working on the chest beefers today.

bench: 115x5, 130x5, 147.5x8; 115x10x4, 5th set was 8 (boo)
bb rows: 90x10x4, 5th set was 16 (yay)

and a run/waddle.

Squat Logs

That's what my legs are today.

5K, 23:05. Rest 2 minutes, 75 pushups up to the 30 minute mark.

So I jumped into We-dnes-day

And had my self some front squats!

Warm up then 3 rounds of 155lb front squat x10, 12 x 12 yard shuttle runs, 20 sit ups.
Skipping for 4 minutes for a cool down.

Just enough to make me want more.

For time...

30 power cleans @ 95lbs,
1 mile run,
50 jumping pull ups
50 burpees.

25 minutes flat. That shoulda been 20 :-(

cycle 2!

Yesterday, I did this -

press: whatever the lead up was and then 110x8
incline press: 85x10x5
and interspersed in there were 10 sets of 1 rep of chins and dips. Obviously not impressive but man my right shoulder is twitchy during dips. Due to the rotator cuff and tricep tear of the year '10.

Today, I did this -

cleans: whatever the lead up was and then 142.5x3
DL: whatever the lead up was and then 262.5x7. This was disappointing by a few reps. hmmph
good mornings: 65x8x3, 75x8x2. these are weird but I'll keep progressing on them. I guess.
hip thrusters: 135x5x4. also weird.

Two weeks later

Took me two weeks to find the right moment to do this little workout again: three sets of 10 each of deadlifts, presses, squats, hang cleans with the 45 lb bar. This time I did all three rounds quickly without breaks, in the garage. Maybe I'll put a a little weight on when I do it again in another two weeks...

Haven't started jogging yet. Gotta first see if we can get young Ruby to take her milk from a bottle. (Tim wanted to taste the "milk from mom's boobie", so we poured some pre-pumped milk into a cup for him. He sipped it (with a straw, natch). Said "I don't like it. It smells AWFUL!" Oh, the hilarity.)

Meanwhile, I'm rediscovering that parenting a baby is very physically demanding. Though not too tired from lack of sleep, I collapse into bed each night quite bone-weary and muscle-achy. I have a signature move, which I've dubbed the "Aylmer Get-up".

Try this at home:

Cut the top off a ten-pound bag of potatoes, and hold it upright in the crook of your arm. Get down onto both knees on the floor, as if to pick up a toy, teenager's shoes, or get the Bailey's from the lowest shelf. (Do this as a squat if you can reach the floor with your hand.) Keep that bag upright - don't spill the potatoes! Still without spilling the potatoes (that is, keeping your torso very upright), return to a standing position. Repeat 50-100 times daily, without putting the bag down between reps. If your arms get tired, strap the bag to your chest for awhile. (Another variation would be to add a 40 lb pack to your back for a few minutes, to simulate those times when the choice is face a tantrum or give the damn 3-year-old a piggy-back ride. Don't strap it on though, just hold it back there with your one free hand.)

Then, book an appointment with your massage therapist.

done and done

hodi hodi.

I've finished my deload week. These things are awesome. You feel light as a feather! I did 40%, 50%, and 60% x5 reps in each of press, DL, bench, & squat. I also kept doing my runs which are 2 to 2.5 miles. And super slow.

Next up is cycle 2, week 1 of Wendler 5-3-1 so I will be adding 10 lbs to my "training max" for DL and squat and 5 lbs to my press and bench. 

Weak in the elbows

Yesterday-
Warm up on the rower, 1k fast + some resting rows. Then 5 times through bench press 135 (Max reps -10, 7, 6, 6, 5) pull ups (Max rep - 10, 6, 6, 7, 5) and 20 front extensions. Shakey arms!

I don't play on glum

So I am not worthy of the sprint workouts I started :-)

Going to head back to the gym for a while, even though the weather is awesome.

Today: warm uppy stuff with the bar and pull ups, push ups, treadmill. then...

3 rounds for time (was not going to try to push it) of 15 walking 30kg overhead lunges, 25 back extensions, 800 m run. 21 minutes of suckage.

spring break!

squats: 210x5, 237.5x5, 265x7
snatch: 95x3
deadlift: 170x10x5sets

and now a deload week! it's going to rock!

chest beefers

bench: 127.5x5, 145x3, 162.5x3; 105x10x4sets, 5th set 15.

clean & blerg

cleans: 115x3, 125x3, 135x3, 140x2 (I blame the cleaning lady making noise behind me), 142.5x2 (I blame myself)
deadlift: 285x7
barbell rows: 85x10x4sets, 5th set 13

press

press: 92.5x5, 105x3, 117.5x5.
incline press: 75x10x4sets, 16 in the 5th set.
curls: 77.5x8x3sets

no triceps because I can feel my rotator cuff back there whispering sweet nothings to me.

wendlering - week 2 done

squats: 195x3, 225x3, 252.5x7
high pulls: 160x3x5sets
deadlifts: 160x10x5sets

From the ground up

I celebrated Three Weeks Postpartum this weekend by wearing my regular jeans and by lifting a (very) little bit of weight.

It's been four months since I worked out, and six or seven since I worked out "normally" (not scaled for pregnancy). So, I'm starting from the very beginning just to remind my body how to move.

Three sets, with just the bar:
10 deadlifts
10 squats
10 presses
10 hang cleans

In general, my body feels like it doesn't even remember it just had a baby (except when I sneeze without bracing myself). A good -- nay, remarkable -- thing.

I plan to do these basic lifts for a couple of weeks to strengthen up (with some push-ups and rows in there), then I will add in jogging. I want to get back into running longer distances for a change, so I will focus on that with regular support from weightlifting. Sound good?

PS- I wasn't doing nothing while i wasn't working out the past many months. I was making this:

one thing that i love

doing one exercise and that fulfills your commitments.

bench: 120x3, 135x3, 152.5x6; 95x10x4sets, 5th set was 16.

ftw

deadlifts: 210x3, 240x3, 270x9 (FTW! WTF?)
cleans: 115x3, 125x3, 135x3, 140x3
facepulls: 48x12x4 sets; 5th set = 21.

cycle 1, week 2

press: 87.5x3, 100x3, 112.5x3; 65x10x5sets
curly cues: 75x8x3sets
tri lateral agreements: 60x8,8,5. sheeit.

going for a run later. went for one yesterday. henceforth, assume i'm doing 2 miles, 4 times a week until Christmas.

one and done

week 1 of Wendler 5-3-1 is done.

saturday -
bench: 110x5, 127.5x5, 145x5; 85x10x5sets

and then another 2 mile run.

sunday -
squat: 185x5, 210x5, 237.5x5
high pulls (that aren't really that high)(these are cleans that are too heavy to rack, as far as i can tell): 150x3x5sets
deadlifts: 150x10x5sets

feel a nap coming on!

nuther

2 mile run. really nailed it, you guys.

DLs and Cleans

deadlift: 195x5, 225x5, 255x8.
cleans: 115x3, 125x3, 132.5x3, 137.5x3

wendler 5-3-1 begins

press: 80x5, 95x5, 105x5; 62.5x10x5
curl: 72.5x8x3
tri: 57.5x8x3

joggin': 2 miles

all my troubles seemed so far away

yesterday-

bench: 145x5,5,5
clean: 115x3, 125, 130, 135, 137.5
tri: 55x8,8,8

runnin': 3.5miles.

Busy Week

Sunday:
5 Rounds 30lb DBs thrusters x10, 30 lb DBs bent over rows x10, 800m run, 15 situps. 32:32. Brutal. Went directly to the bud light after this.

Monday:
8.5 k run with daughter on bike. Easy going. Indigestion.

Tuesday:
1. Sprints: 4 x 25yds (all around 4s); 3 x 50yds (around 7s); 2 x 75yds (around 10s). Minimal rest between runs in sets, full 75yd walk x 2 between.
2. Hollow runs: 4 x 25-25-25 (between 12.5s and 13.5s). Then full walk out, full jog in and out, walk in.
3. Kicker: 50yd sprint out, cut back 25, cut out 50. 20.5s. Just nasty. As above, walk out, jog in-out, walk back.
All in under 30 minutes

Wednesday: 30-30-30 with G at work: Run 150m in 30, run 100m in 30 walk 50m in 30. Repeat 12 x. Finishers = 50 pushups.

Today:
8x 30 yard sprints, walk back in between.
8x 60 yard sprints, walk back in between.
6 x 100 yard sprints, walk back in between.
Brutal.

Fried day

Squats:

Bar warm up then 5x 205, 5x 205, 5x 225, 5x 225, 5x 225. Did 10 pushups and 5 pull ups in between. Actually did 10 kipping pull ups the first time through (easy!) but some dude hogged the cable machine where the kipping bar is.

Deadlifts, 225 x5.

Finishers, 20x 135, 15x 135.

Seemed like a good idea.

Played in the Godzilla bowl last night. Lost, hurt my foot, but kicked a little ass.

Today, from the crossfit site:
For time, 25 Walking Lunges, 20 Pull ups, (box jumps and double unders replaced with 500M row because of sore foot), 25 dips, 20 Knees to elbows, 30x 45 lb DB swings, 30 sit ups, 20x 30 kg hang squat cleans, 25 back extensions, 30x 20 kg thrusters, 3 x 20m bear crawl (subbed for rope climbs). 23:26. Youch.

Death by...

...100 cuts.

Today I set up 5 cones 5 yards apart. Starting in the middle: cut to 5 yards, back across the middle to 5 yards, across to 10 yards, across to 10 yards, back to middle, to 5, across to 5, across to 10 across to 10, back to middle. It takes 30 seconds. Rest 90 seconds. Repeat 10 times. Its fucking brutal.

Yesterday was a light day of power cleans. First with the barbell warm (65lbs) 10 x deadlifts, squats, hangs, presses, sumo's, OHS. Then 3 x 95/115/125/135/115. Easy and I kept good form. Did 5 knees to elbows in between. Finished with 20KG hip-ups (20 with both feet on the ground, 15 right, 15 left 20 both).

mountain time

press: 110x5,5,3
squats: 235x5,5,5
chins: 5,4,4 (use a stricter form like i think i'm supposed to)
curly curls: 70x8,6,8 (did the first set immediately following the chins so maybe that's why the second set fell off).

also, i think it was 5 years ago today that i wandered into the Cognos gym and started this oddyssey.

The mess

Every year after Nationals (10!) I feel quite the bio-mechanical mess. This year is not quite the exception, but close. With scabby knees and one of them quite sore on the inside I went out at lunch to burn off some work despair.

1600m- 6:06, rest 3 minutes
1200m- 4:45, rest 2 minutes
800m  - 3:25, rest (a really short) 1 minute
400m  - 1:25

Post nationals

by some coincidence i was purging my old and superfluous and small clothes yesterday. as nationals marched on, i purged old team shirts (but i still have a box of swag - shhh).

today -
(I was still walking funny from my squats on Thursday so I did the deadlift instead today)

bench: 150x5 finding the base
cleans: 135x3,3,3,3,3
deadlift: 255x5
and some wrist curly things because I find stronger forearms really help with the DL, chins, and bench.

My wife isn't letting me do cardio because of my walking issues from Thursday.

Nats

Nine games, 1 win, no injuries. Well...

back in the saddle again

finding the base on squats & presses
squats: 235x5
press: 110x5

chins: 5,4,4
phone curls: 65x8,8,8

finisher: suitcase walks (1 handed farmer's walk?) 95 x3. 1:28, 1:03, 1:33. Walk 30m, switch hands, walk back. Hard with barbell. Off by the slightest and it starts pointing towards the floor. Rest period was equal to work but I might change that to 60s for simplicity's sake.

<some time later>

20 minute-ish jog.

Of late

Getting ready for Nationals.

G and I created a brutal conditioning workout: Death by 100 cuts. Five cones, 5 yards apart, start in the middle then cut to 5, 10, 15, 20, middle, 5,10,15, 20 middle. Rest 90 sec. Repeat 10x.

On the weekend I ran 5K on the hottest day of the century. 23:50. Lots of stops. Frisbee practice Sunday night.

Tuesday was a loner work workout: Run 1 mile (5:58) 50 squats, 50 push ups, 50 sit ups (by 10's) and then run 400M (1:11).  Also pretty brutal.

Today with Scales we lived the goodlife: 150 thrusters with 30kg. Fug. Lightened the load to 20KG at 100; 17:05.

HELLO...

Lo.Lo..lo...lo

Been a while. Summer time super busy mode. Moved house (yeah back yard box), moved mountains (at work) and just plain moved. Lots of running and frizzbee related training this summer. Almost every other day I go out sprinting / running in some form or another, with fellow frizz guys or on my own. I have only been to the gym a few times (squats one day, cleans once, a few circuits with Scales lately -I think he loves them).

Of note over the past summer: knee feels 110%, 5k time is consistent at ~22 and change, 16-12-8-4 a few weeks back was 6:00, 4:33, 3:22, 1:17, did 8x 200m sprints with 400 m recovery runs last week, have played 3 tournaments, one of which was this weekend. Last weekend I worked out in my backyard and neighbourhood in the hot sun. Rounds of thrusters and 800m runs and sit ups. It was awful. I did it with my shirt off and felt cool running on the path. The dip in the pool afterward was awesome.

Today, despite tourney legs, made up a circuit and did it: 5 rounds for time of 500m row, 15 x 65lb presses, 15 front extensions. Did it in a not entirely exhausting 33:30. The presses were hard.

Only 2 weeks to go until nats, for which my team qualified by being the only team in our province to want to compete. Its an "off year", so they say.

white slacker

deadlift: 110kgx6
bench: 65kgx5,5,6
row: 65kgx8,8,8
phone curls: 40kgx5,5,5

"run" 7.5km/h, 2 miles

vote for pedro

That was on a t-shirt I saw today.

deadlift: 105kgx5
bench: 65kgx5,5,3 - well who knows, the guy working there offered to spot and then helped me without my actually failing. Maybe I would have made it.
rows: 62.5kgx8,8,8
phone curls: 32.5kgx8,8,8

forgot my gym shorts so no cardio. 

sweat lodge

deadlift: 100kgx5
bench: 60kgx8,8,8
db press: heaviestx6,6,6
phone curls: 30kgx10,10,8

run: 2miles @ 7.5kmh

ninatoka Canada (Vancouver!)

If I say I am from Canada, this is the most common response.

Monday:
5.4 miles in 1:02. Then we boarded the plane.

Friday:
bench: 60kgx6,6,6
db press: heaviest (not that heavy) x5,5,5
bb row: 60kgx8,8,8

run - 25min @ 7.5kmh, 150bpm. This was tougher than I expected. Could be hangover related. Or I'm a wus.

Tonight we're going to Indian Bingo. Apparently this is a thing.  Last night was keg party at Caribou Court (Canadian residence of CIDA and DFAIT workers). Night before was Brazilian BBQ (overunder, don't bother, josey is already tired of the Brazilian sausage party jokes).

hodi

so when I was in town last week I mentioned that I had been working out but hadn't posted. Here we go!:

Strength workouts -
Apr 12
Clean 135x3x5
Row 135x8,8,11
Sumo 225x8
Curls 65x12,12,9

Apr 23
Squat 225x5,5,5
Bench 145x5,5,8

Apr 28
Squat 230x5x3
Bench 147.5x5,5,8
Clean 137.5x3x5

Apr 30
Chins 7,7,4
Rows 137.5x6,6,6
Sumo 225x11

May 1
Squats 235x5x3
Bench 150x5x3

May 3
Cleans 140x3x5
Chins 7,6,4
Curls 65x8

May 5
Squat 240
Bench 152.5

May 7
Clean 142.5x3,3,2,2,1
Rows 137.5x8x3

May 16
Squat 245x5x3
Bench 155x5x3

May 19
Squat 250x5x3
Bench 157.5x5x3

May 23
Squat 255x5,5,5
Bench 160x5,5,4
Row 140x8,8,8

Runnin' and runnin' -
date             miles   time
4/28/2012    2.02    0:22:08
4/30/2012    2.00    0:24:00
5/2/2012    2.00    0:28:34
5/5/2012    2.00    0:29:15
5/7/2012    3.33    0:40:00
5/17/2012    3.33    0:40:00
5/28/2012    3.00    0:32:39
5/31/2012    3.00    0:29:42

Race weekend!

Spent at a marathon wine club then mildly hungover, which poutine eventually cured.

Yesterday I did Sunday's crossfit: A warm up then 3x3x3x3x3x3x3 cleans, starting at 95 and ending at 145, then back down to 135 for the last set. Then 5 rounds (1 per minute) of 5 dips and 5 knees to elbows.

Frisbee game in the evening.

Exactly a workout

Took Benno to frisbie (my god, he is pretty fun to watch) and while he played I:
Ran 5 K (21:48), 3 minutes rest then did 100 push ups  and 150 squats and cloccked out at 38:52.

Not exactly a workout 2

Sushi for lunch on Friday.

However Saturday sweetie and Timmy and I went out for a bike-ride-park-jogging stroller outing and did quite a bit of moving in the AM. Tried out those bright red shoes. Mmmm.

Sunday I did a crossfit; 3 rounds for time of 50 double unders, 40 sit ups, 30 20lb cleans, 20 pull ups, 10 handstand push ups (progressions). After 24:50 and only 2 rounds a pomegranate mimosa seemed like a MUCH better form of fitness, so I stopped. Cheers!

Not exactly a workout...

...more of a birthday present. Picked up a pair of these on Thursday and they are an instant hit. Get some.

Easy

Another Innovation Dr. run with G, S and W.

150 m run @75%, 100m jog, 50 m walk, repeat 11x

Help from Friends

Frisbee runs with G and co worker S on innovation.

Light warm up then a 2 mile run (15.28 -I won!)
2x 80 m sprints, walking rest, Repeat.
2x 40m sprints, 20m coast, 40 msprints. Repeat.
Kicker (my request) 20m walking lunges, 10 pushups, repeat 3 x. + 10 tuck jumps.

Schprints

Hill sprints!

Prolonged warm up of the usual frisbee type.

Five rounds each 5 minutes long of 5 hill sprints (this is about 25 paces up a 30 degree angle, maybe more) and 20 sit ups. It pretty much went like: 2 minutes for the sprints, short rest, sit ups, a minute and a half rest. Except the last round where I was thwarted by a pit-bull-on-leash and had to wait to run. I finished the sit-ups at the 5 minute mark.

Kicker: Two full field sprints (101 Ken stretch paces) with 2 minutes rest in between. Each was about 13.5 seconds.
Kicker kicker: Walking lunges back across the field (95) non-stop.

Ouch. Went for a run today and it hurt after. Tight hips, hamstrings and the rest! Ultimate should be fun tomorrow! Still popping along to GL to do pump and flow on a regular basis but not to the same extent as before Africa :( Struggling still with the new interface on the iPad. It's not very iPad friendly. Wtf!

Sunny Sunday

Pretty nice here in Qdot.

Just do something day: For time run (what turned out to be 7.5 k) then 10 x 3 pull ups, 10 push ups, 15 squats. Run was 38.32 (a slow 5:06 /km) and total time was 60:25. Quite a grind, pretty pathetic.

And Again

Goodlife:

5 rounds for time: 5x 80 lb press, 5 pull ups, 20 back extensions, 10 walking lunges. Time, 15:32 (which included a long yet not unappreciated wait for an elderly person on back extension device).

Easterlies

Back from sunny Huizhou China. Managed one workout while there, just stuff in the gym then a swim. It was hard coupled with Jet lag and poor diet.

Monday night was Frisbee tryouts. Pretty fun. I ran without knee bracing and it was very good! AND, I am still not a handler.

Yesterday I hit the Goodlife with a warmup, warm up run and 3 rounds for time of  5x 115 lb Squat cleans, 10 knees to elbows and 400 m run. Time was 15:59, which is petty pathetic.

Emma's African and Spanish Adventure!

It's been a while. So long that the interface has changed for blogger and I don't know how to create a title for my post! Hmm . . . Why don't things look like they used to? Anyway, back from one month away! Having done pretty much nothing before I left due to a heavy work schedule I managed to get some workouts done in Kenya. There was one treadmill, some weights, and a too bog ball I made use of. I worked out 3-4 times the week I was there. Week 2 I was in Rwanda and got signed up for a hilly 10k at altitude to raise funds for genocide orphans. The run was he'll, the experience wonderful. Nothing else that week for exercise. Then to Spain. Week 1 managed one run and one session of yoga and 3 rounds of golf. Week 2 was just 6 rounds of golf! Now back home started at the good life with a body flow today. Hoping to get back into things thou have to head to TO for a meeting Saturday and have to fly out Friday due to schedule - oh well . . .

Ulty runs

Starting back with Geofford + 2
50% suicide @ 20's out to 80.


Movement stretches, minus the lying down in goose poo.
After a test 80 we ran the 80-20 x 10. All agreed that this will seem much, much easier in July.

Gears:

1. 40yds fast, 20yds slow, 20yds fast, turn around; 20yds fast, 20yds slow, 40yds fast.

2. Walking rest 80yds.

3. 20yds fast, 20yds slow, 40yds fast, turn around; 40yds fast, 20yds slow, 20yds fast.

Rest and dread.

Reaction-start rundown @ 100%

4 x 20yds

3 x 40yds "The last 40 is the worst."

2 x 60yds "Ok, I might have lied to you."

1 x 80yds "Mommy, I see stars."

Easy!

Emma's post

It's been a while. So long that the interface has changed for blogger and I don't know how to create a title for my post! Hmm . . . Why don't things look like they used to? Anyway, back from one month away! Having done pretty much nothing before I left due to a heavy work schedule I managed to get some workouts done in Kenya. There was one treadmill, some weights, and a too bog ball I made use of. I worked out 3-4 times the week I was there. Week 2 I was in Rwanda and got signed up for a hilly 10k at altitude to raise funds for genocide orphans. The run was he'll, the experience wonderful. Nothing else that week for exercise. Then to Spain. Week 1 managed one run and one session of yoga and 3 rounds of golf. Week 2 was just 6 rounds of golf! Now back home started at the good life with a body flow today. Hoping to get back into things thou have to head to TO for a meeting Saturday and have to fly out Friday due to schedule - oh well . . .

Runzies

Today, outside work:

3 x 20 step ups on the half-way rock (the rock half way up the street and halfway up my leg).

Warm up run and stretches followed by 5 x 200m sprints with 400 m active recovery run in between. Felt pretty good.

Finisher: 2 x 10 broad jumps in the parking lot, line to line.

Pheezy

3 rounds for time of:
145 front squat x 5
15 pull ups
225 deadlift x 5
15 toes to bar / knees to elbows
95 push press x 5
15 hand release push ups.

Actually, not so pheezy. 32:40.

Sorry I mised you Daddy-o.

back in calgary

yesterday:
squats - 225x5,5,5
bench - 145x5,5,9
tris - 45x12,12,17

today there will be rows and cleans.

Bonus!

Or not.

Well, much work and no play. This has to come to an end.

Yesterday was cautious circuit: 3 rounds of 7 x 205 deadlifts, 800m run, 20 push ups. Time was 17:49.

Today a run with 3.5/6 of the family. Maybe 8k or a little less with chattin's and water breaks through he woods and over the hills.

Bad week in prep for leaving

It's now Friday morning and I leave for Kenya this afternoon.

I have not worked out since last Saturday as it's been stoopid busy preparing for the work I have to do while away. I miss it.

There is a treadmill at my first hotel but I won't be able to use it as I arrive at 9pm and have to leave at 9am boo. I'm hoping there is something at the place we are staying at for the week. I brought my yoga mat too. I hope I get to work out over the next 2 weeks.

24 Degrees

In March! Global warming? Yeah, I am with Mitt, its a hoax...

5K run outside. Felt pretty good for the first outdoor run of the season. Time was 22:40. Walking lunges and pushups to close.

Over here!

I've migrated. For a little while, anyway.

tell me why

Today!


squats: 230x5,5,5
bench: 147.5x5x5
chins: 8,7,7
finisher - some pulldowns

last week

This is from Thursday -

squats: 225x5,5,5
bench: 145x5x5
chins: 8,7,6
finisher - some pulldowns

Friday: snowboarding at Lake Louise. It was grand. Well except for the first run where my binding came loose and turning was more of an adventure than usual.

Josey is thinking of buying a Cadillac. I'm actually not sure that's the right one but you get the idea.

Still here too . . .

. . . And wondering if I can remember what I did this week. Should be easy as I think there were a lot of days off!

Fri, Sat, Sun: eating, drinking, and shopping in Montreal with Pete, Ken, and Judy
Mon: pump and flow
Tues: run with Pete outside - i felt so strong and the run was so easy that I thought *all* my treadmill work was paying off until Pete rated the ease of the run as a 3 too and he's done nothing since Aug!
Wed: flow
Thurs: pump

Jealous of you Jo walking to work. I have grand plans that I will cycle to the DOT office in the summer. Let's see how that pans out!

I feel spring is coming! Woohoo!

Shit Sandwich

Had to be quick today...

5 rounds for as many reps of 145lb Bench press, pull ups. 10/12, 8/8, 7/7, 5/7, 4/4.

Then 2 rounds of 5 pistols, each leg, and 10 one-legged-reaches, each leg.

Still here for now

Warm-up - 1000m/5 min row

Four rounds:
10 hang-clean-press (45 lb)
15/leg rear foot elevated split squats
40 v-sit ball tosses (3 kg ball)

Um, that is all...

(Hm, I've never used weight with the Bulgarian squat, but I think I may start. I quite enjoy these ones.)

* * *

Further to Daddy-O's comment, I'm considering migrating back to Pregnant Pause for the time-being, so I can blather about the effects of living with a parasite while trying to not get (too) fat and lazy. I started over there the first time at 14 weeks pg -- that is about now. I may have to change the URL though -- I'm not so fit as I once was... Funny how pregnancy leads to a child, who eats up all that time you used to spend running/jumping/lifting/etc.

How about we doesn't*

That's what my posterior chain said on run #2...

Crossfit as Rx (always wanted to write that!): 3 rounds of 800m run, 50 back extensions, 50 situps.
This LOOKED much EASIER than it WAS- 29:20.

* Famous Timbot line; "Tim, how about we do a pee pee on the potty?" "No. How about we doesn't..."


Nice Work Josey. I would love to be able to be able to walk to work.

Spring-a-ling!

Finally got out for a lovely run! 10 degrees in the NCC today, so I decided to check out the trails. They were still snow-covered, but not too icy to tackle.

It felt great (ie: I didn't feel either pregnant or like I hadn't run in a long time), and I managed a fair-ish clip. Ran for 28 minutes and think I covered close to 5K. Looking forward to doing this much more regularly. I'm hoping that by quitting frisbee early (last game was this week, though we didn't actually get to play it), I won't screw up the cartilage that kept me from running through to nine months last time.

Also backpacked Tim both ways to nursery school, for a solid 9K of mileage today. :-)

Might also take up walking as a sport, to get me through those lower-energy days that are bound to happen. (Um, currently they are occurring every 3th day. But JesusMurphy is the 2nd trimester ever an improvement over the first. I'm actually capable of staying up until 10 pm now! Whoop!)

cat scratch fever

I was sick for a week. And then weak as a little kitty cat for a week after that. So, I'm back (ish):

bench: 145x5,5,5
db press: 40x5,5,5
chins: 7,7,6
lat pull down finishers.

No squats til I feel like I'm fully recovered (hopefully Thursday).

Happy Birthday, Emma!

fine, i will post already

congratulations Ms Hedda and happy birthday Emma! Trust news of +another and 40 years were duly celebrated :)

not doing anything too interesting as of late, just the regular 3x week yoga. though now that the days are longer, have started walking the 5km to/from work (running is still not an option with the IT band/exhaustion combo). I must admit that i am a far nicer person arriving home after a walk than a ride on the bus (do those teenagers know they make our ears bleed?)

also felt strong enough to hit the gym again yesterday. did 5 mins of skipping followed by:
warm up: 10 x 5 single arm press, goblet squats
2 mins of skipping
complex: bar x3 reps x3rounds
(row, cleans, front squat, press, back squat, good mornings)
2 mins skipping

followed by a round of disc golf, followed by a round of beers and the brier.

Still winter, just barely

Chatted a little too long outside nursery school, ended up with a frozen face and with dwindling time so didn't go for the planned run.

Instead, to the basement!

Row - 10 min/2K
Split squats (45 lb) - 3 sets of 10/leg
Cheater chin-ups - 3 sets of 4
V-sit ball tosses - 3 sets of 30

At the park after school: Four sets of 10 various push-ups on the climbing ropes -- focus on triceps with an incline.

To make up for the shortened workout, I backpacked Tim both ways to school. (Lately have been doing it only one way due to time and energy limitations.)

Work it out

Row, 5K 20:36

2 x 20 45 lb presses.

10 x 20 inch step-jumps.

This week

Sat: body pump and flow
Sun: walked in Conroy
Mon: pump and flow
Tues: wine
Wed: 15 min fast run oriole to flow
Thurs: got old :)

A little bit lower now

Squats. Warmed up with 65lbs bar, then:

5x 205, 5x 225, 5x 235, 5x 245, 5x 225. Went to parallel or below on all.

Circuit Tuesday

For once I was more in the mood to move quickly than lift heavy. So I did this circuit:

Five rounds:
2:20 min hard row (about 500m)
30 alternating squat kicks
15 hang cleans (45 lbs)
20 alternating oblique crunches on the ball
= 28:30 min

I've got about a week or two more before hang cleans will be impeded by my burgeoning belly. I have high hopes that I have a few more months of crunches....

Had to skip Monday's workout to do a DIVA of Distinction interview. :-) But Tim insisted on going to the park post-nap. To keep myself warm in the -10 weather, I did 4 x 10 (per leg) raised-leg split squats and 4 x 10 bench push-ups.

Punishing

'Cause I suck.
Five rounds of 800m + 10 knees-to-elbows. 27:20, which included a 1 minute wait for a complete bitch resting on the pull up bar. Run times we 3:47 or below.

Made it up as I went

In the gym Studio:

warm ups things
-tabata: step overs on a step (up-up-down-down-up-up, left to right as fast as I could). Fun.
-2 x 17s (sprint 12 yards, run backwards back to the beginning over and over, 17 12 yard lengths total.) Harsh on my poor little thighs.
-3 rounds 30 kg overhead walking lunge x 10 followed by 15 pelvic bridges with 30kg. easy.
-3 x 10 laundry jumps (working on exploding). Tiring.
-3 rounds 130 lb farmer walk (a 65lb DB in each hand) for 1min; 2x around the studio, 10 basket ball jumps. Grip was sketchy at the end.

Post Renos

Just detailing baseboards really, but about 100 trips up/down stairs this weekend.

Deadlifts, in the basement with Tim about ("We are at the djim Daddy!"). Wore jeans!

5 x 135, 5 x 205, 5 x 225, 5 x 255, 5 x 275.

New record

Did 3 miles in 23.14 today

I think the rest of my week looked something like this

Yesterday did nothing
Wed = body flow
Tues = nothing
Mon = pump and flow
Sun = ski

Explode

That was today's theme.

45lb bar warm up then:
Squat cleans! 5x 95, 115, 125, 135 (switched 2 power cleans after 2), 115.

5 rounds of 10 double unders + 10 push ups. Time was 5:39. That was a little beast!

Midweek roundup

Weekend: shoveling, 3x10 incline push-ups (yes, that is 70 fewer than Overunder's tally), frisbee.

I was so tired at frisbee after wine club on Saturday night that for most points I found myself running in the wrong direction, or playing D when I should've been cutting. And that was with a relatively reasonable 2 am pillow time and NO hangover!

Monday:

5 min warm-up row

5 rounds:
6 deadlifts - 115 lbs
5 push-ups (hands on the deadlift bar with 35 lb plates)
15 russian twists - 15 lb dumbbell

5 min cool-down row

Lots of climbing on the ropes at the playground to keep warm, with lots some cheater chin-ups (see chin-up progression #3). I figure if I do 3x3 of these regularly as I gain weight, I'll eventually be pulling an extra 40 pounds, and will kill real chin-ups come next October.

Tuesday

5 rounds:
2:10 min hard row
12 thrusters - 45 lbs
(19:20 min)

Then:
3 x 30 v-sit ball toss (3 kg ball)
3 x 7 inverted rows

No extras. Three days straight of "vigorous" movement knocks me out. Yay two days of rest before Friday's squats.

Should have mentioned

Ms Hedda did 30 inclined pushups after shovelling snow the other day. Made it look like nothin'.

Today, 5 k run (22:58 and it hurt, sucks) Weighted single pull ups (clasped the dumbells in my feet) 25lbs, 25, 30, 35, 40, 45, 50. Should have started at 50.

tournament of hearts

bench: 157.5x2-3-5x2; 152.5x6
db press: 40x2-3-5x2; 40x2-3-8
chins: 8,7,5
squats: 95x30, 115x30, 135x30.
nap: 40minutes

Congrats, overunder and ms. hedda!!

Shovelling, rowing, pushing, pulling

Saturday, leisurely snow shovel and 40+30+30 inclined pushups with sweetie.
Sunday, bore the weight of a ponderous hangover.
Today, modified today's crossfit a little:

3 rounds for time, Row 500 m (1:47, 2:00, 1:59), 10 x 40kg push press (got the last one only half way up), 10 pull ups.  Time was 22:02. Sucky.

Three months

Because, clearly, we are insane. :-)

I don't actually expect this to change the face of my workouts much (for the next six months, anyway!), as I haven't been too hardcore of late. And now that that the first trimester is pretty much done, I'm hoping to have a little more energy, and a little less nausea. (Though frankly, my workouts always made me feel better. Esp frisbee.)

Thursdays too . . .

Prepping for a workshop I gave Friday and a previously committed dinner at M&Ls new house prevented a trip to the gym Thursday. Yesterday stopped in for 3 miles on the treadmill on the way home from the workshop. Was brain dead so all I could manage was putting one foot in front of the other. No speed work. No high speeds. I think I did it in 28 mins. Just happy to sweat.

Today have decided to not go as I now have to prep for day 2 of the workshop and think I need the time. Boo.

Heave, Heave!

Crossfitted it up with a modifed WOD.


Warm up with the barbell (good mornings, squats, hangs, overheads, all x 10).
Run 800m waiting for the rower (wtf?!), 3:30.
Then:
Row 2k + 50 30lb db swings*
Row 1k + 35 40lb db swings
Row 500m + 20 40lb db swings
Time was 27:57.

Then 2 x 10 situps, 10 crunches, 10 left crunches, 10 right crunches.

*30 was too light!

Doldrums

Mixed bag today: some plyo and some upper body....

Warmed up with a five minute row.

Plyos:
Picked seven plyo exercises* and did each for 30 seconds (30 per side for things that did each leg separately or went in both directions). Repeat, for a total of 11:30 min of fairly continuous hopping/squatting.

Upper:
3 sets of 10 bench dips, feet on the ball
3 sets of 3 supported chin-ups**, feet on the ball (hands on the barbell in the squat rack)
3 sets of 12 ball transfer crunches

* Jump squats, swing kicks, split squats, circle run, leapfrog squats (very wide leg jump squats), run-stance switch jumps, twist jump combo. Look here for more.

**Wow, my chin-ups have gone to shit. Must focus!

Then, backpack hike with some playtime in the park where I did some more push-uppy and pull-uppy things on the rope climber to keep warm. You should see Tim whiz around on that thing, even with his boots and mittens. He's going to be insane on the climbers this summer.

Also, feeling unmotivated by the basement (though less so after today's workout). Toying with the idea of joining a gym. This may just be the February blahs.

Wednesdays Too

Amidst the chaos of work...

Warm up with 65 lbs: 10 Dls, 10 squats, 10 hang cleans, 5 power cleans+ 5 squat cleans, 10 presses, 10 overhead squats.

Then, 10 Knees to Elbows, Back squat, 5 x 135, 5 x 225, 10 knees to elbows, front squat 5 x 155, 5 x 165, 10 knees to elbows, Overhead squat 5 x 95.

Dead lifts, 5 x 225.

It's hard to workout on Tuesdays ....

.. Got home at 8.30 from meetings again. I did have about 30mins I could have gone and run on the treadmill but chose to have a *$ and write some emails instead. Should I have run?

Monday I did a pump class with a crazy black woman - fun!
Sunday was suffering a little from a wonderful little Rioja but went out for a ski - crappy conditions thou so not too much of a workout. Rest of the day was spent in various levels of deep napping :)

quitter

bench: 152.5x2-3-5x3
dumb bell press: 40x2-3-5x2
chins: 7,5,4
complex: 45x3, 65x3, 75x3x3.


I started my squats and was really tired so I quit. Was to be 95x30, 115x30, 135x30. 

Little by little

Jet lag, illness, what else?

Yesterday a 6.5 km run, untimed. Nice, sunny and in the woods.

5 pull ups just to see if I can still do them.

dan john

I was pondering if I might do better with two days off between strength workouts when I found a program by Dan John.

This was on Saturday -
bench: 152.5x2-3-5*x3 except the last set had me leave the bar on my chest after the 3rd rep. Would have been quite awkward if I had left the collars on.
dumb bell press: 35x2-3-5x3
chins: 8,6,5
complex**: 65 x 3 reps x2 times through.
squats: 115x25x3

* 2 reps, short rest, 3 reps, short rest, 5 reps. Then your real between set rest.
** row, clean, front squat, press, back squat, good morning

The basics

Suffering after a night of insomnia, I struggled to find the motivation to do this rather than lay on the couch:

Five rounds:
2:20 min row (about 500 m)
5 push-ups
15/leg Bulgarian split squats

Plus 12 knee push-ups at the end. Jeez, push-ups with your hands under your shoulders are hard.

I didn't time it precisely, but it seemed to take about 25 minutes.

A slightly slower week

Been missing the slower work schedule that allowed the 4.30 classes :(. Finding it harder to get to the classes I want.

Monday: pump and flow
Tues: valentine's day and working with the skaters til 8 so no workout for me :(
Wed: quick 20min warmup run on treadmill with the time I had before the flow class
Thurs: pump and Zumba
Fri: nothing - bad planning. Should have taken workout gear to meeting so I could have stopped off on way home. Instead went to lcbo to stock the wine cellar. Enjoyed a 2005 Reserva from Rioja instead
Sat: pump and flow

Starting to think about workouts I can do in my room in Africa - no equipment and I know not a lot of time. Suggestions for weightless 15 min workouts?

Vicissitudes of winter

It was such a warm day I was tempted to do a run, but discovered while backpacking Tim to school that the streets were deceptively slippery (jeez, I hate to think which of us would get more injured in THAT accident!)

So, down to the basement:

5 min warm-up row

22 min plyos and air-boxing. Details:
Three rounds. Each round = 2 sets (4 plyo exercises/20 reps each)  + 100 reps jabs/cross-cuts/uppercuts with 2 lb dbs in each hand.

(Plyo exercise is something like jump squats, jump split squats, tuck jumps, jack squats, swing kicks, etc. 12 different moves in total.)

Napped this afternoon.

Also enjoyed an unexpected workout on Wednesday. Beautiful winter day, so Tim and I went for a walk in the woods. I pulled him in the sled twice around a 1.3 km loop, but had to "do" the 100m hill about 6 times. This involved running as fast as I could alongside the sled (half pulling, half guiding it) down the not-quite-steep-enough-for-tobogganning hill, while Tim giggled maniacally (which is better than Eminem for making you go fast). Then haul the sled back to the top to do it again. So, that's about 6 x 100m at a fast run/slow sprint pace, plus pulling the kid back up the hill. :-)

Upon My Return to the Frozen North

Quite warm, actually.

Yesterday, in the basement: 4 x 4:00 min hard row (ostensibly 1km) and 25 pushups (I gave myself 2 minutes in which to do the push ups. Last two rounds I needed it all).

Today, well, suffering really.

"hello, it's daddy-o"

I can answer the phone like crazy fast.

press: 117x5,5,5
chins: 8,7,6
curls: 64x12,12,13

Cleans!

Finally, a workout! Life has been interfering with my workout time. Luckily, CeLilly have helped out so I haven't  had to miss a frisbee game yet. Really having fun with the 4x4 -- even better when Emma joins in, like last night!

Today:

5 min moderate-hard row

Supersets
squats - 115 lb x 5; 105 lb x 6, 6
presses (one arm db) - 25 lb x  6, 5, 6 (per arm)

cleans - 65 lb x 6, 6, 6
bent-over rows - 30 lb x 7, 7, 7 (per arm)

plank (hands on the med ball) - 45 sec x 2
v-sit twists - 40, 30 (touching the 3 kg med ball to the ground from side to side)

5 min moderate row.

(I haven't done cleans in, like years. The weight was moderate enough that I wasn't in too much danger if my form was dramatically awry. It was enough to make my legs really burn though - what a fantastic exercise!)

It had warmed up outside a bit by then, so I backpacked Tim from school, stopping at the park to play for awhile. I wasn't quite dressed for it, so I stayed warm by doing some push-uppy and pull-uppy things while he played.

Weekend

Saturday I learnt how to take photos all day. Made up for it Sunday with body pump, snowshoe, and ultimate.

Korean Sunday

After 9 straight days of travel and work have managed a 26th floor hotel workout I think the jet lag really messes with training of any kind. I know that every time have travelled far fr frisbee the first few days are brutal. Then its all good. Today was brutal. Just could not put any intensity behind h exercises. Prolly a good thing.
Run 2K, 9:30


Warm up things (you know when you see an Asian guy at the gym, like a recent immigrant type, and they might do little warm up things that look, well, not Western? I was that guy, in reverse).


3 rounds 15 deep squats with a 50lb db + 15 flat back extensions on the press bench (awkward!)


3 rounds 10x45 lb db squat clean and jerk (10r, 10l) + 15 inclined sit ups.


3 rounds 10x35lb db bent over rows + 20 walking lunges.


5 rounds 5x45lb skull crushers, 5l+5r 25lb curls, 5l+5r 25lb single arm presses.


Phewf.

sunday blues

snatch: 92.5x3x5
bench: 152.5x5,4,3
tri: 48x12,12,16
bat wings! 15x8x5

tiny bubbles

press: 115x5,5,6
chins: 7,6,5
curls: 62x12,12,14

swimming: 1 1/4 miles, 1hr.

Does an excruciating massage count?

That's all I have to report on for yesterday. Work got in the way.

O I believe in yesterday

Friday:

press - 115x5,5,4

chins - 7,7,6

curls - 60x12,12,12

Saturday:

snowboarding in Fernie. I love this town. Spent a good part of the weekend with my real estate app open on my iPhone. 

Yesterday: 

snatch - 90x3x5* (w/ 10 press outs at the end)

bench - 150x5,5,5

tri - 47x12,12,16

bat wings - 10x5,5,5,5 (w/ 10s hold on the last set)

squats - 225x8

* took some video to see how low i go when receiving the bar. Not even close to parallel. More like a slight bend in the knees. Uggh. Suddenly so much like an overhead squat.

Today:
2 mile run @ 6.7mph

Keeping it light

Just body flow taday. Still feeling snotty and headachy. Ready for a big body pump class soon I think.

Bodyrock.tv

Last night I was on YouTube and came across some videos by Charliejames1975. She's an animal. From what I can figure out they are all killer 12 min workouts and are linked to the 30 day challenge on bodyrock.tv. When I am feeling better I might check some of these out. They are not for the faint of heart - at least the one I watched isn't (bikini body challenge). And for the guys, I imagine it's a little bit like watching soft porn!

Urg sick

Took Sunday and Monday off as I felt yucky. Last night I dragged myself to yoga. Didn't find it super challenging but did something at least.

Fresh air and applecheeks, mostly

I finally had a chance to get some outdoors stuff in. On Sunday, I took Tim in the stroller for a great skate on the canal. About 40 minutes of solid skating, with a small poutine break. (Hey, we shared one, and Tim was the boss of the fries.) A little while later, frisbee game.

Monday was gorgeous, so I hiked Tim both ways to school, and went for a 30 minute (easy) run around the neighbourhood. The footing is pretty treacherous, so there's no speediness. Also, it's been about two months since I've jogged - I'd nearly forgotten how! My skin got all itchy from the aerobic bloodflow.

Today, my outdoor adventure was frustratingly shut down by rough conditions on the canal. I drove all the way out, put on my skates, tiptoed to the middle of the canal, then tiptoed back, removed my skates and grumbled all the way home. There was no way I was risking my life on that crap.

So, I rallied, and after wasting so much time travelling, I squeezed the following into my remaining free time:

10 minute moderate row (2+ km)

3 rounds of:
10 deadlifts (115 lbs)
5 push-ups (hands on the barbell, which was on the floor with 35 lb plates).

No warm-up, no stretching.

A mixed weekend

Had a great workout day Saturday after a day off on Friday. Body pump and body flow, both which were quad killers and then a 1,5 hr xc ski under blue skies and warm temps.

Sunday I felt like crap -stuffy nose, sore throat and achey body. Spent the day on the sofa.

Long, Slow Sit

Worked on shortening the hip flexors. Twenty-fours hours of sitting. But I made it to Korea.

Squat and push-up progressions

The workout comes with a built-in warm-up and built-in core hit.

20 - 45# squats; push-ups from the knees
15 - 65# squats; push-ups on a bench
10 - 95# squats; push-ups on a low bench (step bench, two risers)
8 - 105# squats; push-ups on a lower bench (one riser)
6 - 115# squats; push-ups with ankles on the ball
5 - 125# squats; push-ups like Ellen's.

Finished with ten minutes of moderate rowing.

I don't care, I like this

http://curiositycounts.com/post/16941058805/michelle-obama-vs-ellen-face-off-if-you-didnt

Had a really great yoga clip for you as well but somehow lost it. Anyhow, not much for me these days. running, snowboarding and yoga. None too often (my yoga studio closed, it's very sad) but each enjoyed.

**I couldn't even tag this active lifestyle

The olden days

Yesterday I ran around the 'hood with Pete for 38mins and tonight went to KFit which Nat taught. Lots of strength stuff and burpies to start off. Ouch.

9th day in a row working out.

Fartlek run?

Haha, I said "lek".

Ran away from work and ran at the gym. Ran at 1% incline like this:
1200m at 7.5
400m at 10.2
400m at 7.5
30 sec @ 10.2
ran to the next 400m mark, then 30 sec @ 10.2. Kept doing this with 2 breaks for a short walk in there. Finished 3 miles in 22:55.

After: 3 x 10 overhead (10kg) walking lunges, 10 plyo push-ups, 10 basket ball jumps (touch the 10 foot ceiling). Stretch. Funsies.

Travelling the next week and a bit. will try to report in from the hotel gym.

Rowing blind

Looks like everyone's at it this week! I will jump on that bandwagon...

Yesterday, after the usual backpacking hike:

Seven rounds:
2 minute hard row*
10 thrusters - 45#

* The batterry has died on the rower console, so I don't know exactly how far or hard I'm going. Luckily I have a new watch, so I can time it, but "hard row" is a bit subjective...

Also, my sweetie brought home for me a brand new iPod on the weekend, so rowing is fun again, regardless of the lack of stats.

Yoga

Did yoga last night. Real yoga. None of this GL body flow stuff. I think I enjoyed it and managed to get over the constant invitations to do stuff. Did a great ankle stretch, which I badly need!

crazay warm weather

5 miles, 47:30 (6.32mph)

Aujourdhui

Modified a crossfit around meetings...

3 rounds for time of: 5x doublets (2 pull ups, 2 dips), 10 power clean and jerks, 85 lbs (HUGE!!), 10 knees to elbows. Time was 19:20. Nothing astounding, but tiring and a good way to learn the bar movement.

Hier

French for frozen lungs.

Ran 8 x 390 meters (longest stretch I could find near my house on a flat, frozen path) with 90 seconds rest in between. Not pretty on the icy path. Runs were in the 1:30 range, but the last run was toward home, I ran only for 1:30 and probably covered only 250 m.

Today will be something fun...

3 miles and a good winter

Did pump and flow on Saturday followed by a snowshoe with Pete
Sunday skied with Judy
Today did Zumba and then 3 miles in 24.06. 1 min warm up then 7mph for first .5mile then 7.5 for next.5. Then 8 for next 1 mile and then 8.5 for last mile. Ramped it up a bit for last .25 mile. Could probably have broken 24min if I hadn't hit the wrong button to slow treadmill down by mistake.I can't believe I did a 5km in 20.28 once. Got some work to do!

Neglect

Last week was mostly given over to getting stuff, like computer fixed, wine club prep, etc. Fit in a few things: frisbee, a plyo workout, and a few hikes to school with Tim on my back.

Back in action today:

Warm-up: school hike, rowing, light barbell lifts

deadlifts: 3 sets of 10 @ 115 lbs
pushups: 3 sets of 8 (shins in the ball)
bulgarian split squats: 15/leg x 2
v-sit ball tosses: 40 x 2 (3 kg ball)

Good news: My hubby brought home a new iPod, so I can get back to rowing. Also, am dying for a good run; just need the weather to cooperate.

sexy and 17

snatch: 87.5x3,3,3,3,3
bench: 147.5x5,5,6
tri ext: 46x12,12,15
squat: 185x17

<some time later>

1.125mile swim. 56minutes. 20 laps front crawl, 16 breast stroke.

i thought of this as eminem was playing

"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment." - Jim Rohn

4.03 miles, 37:40 (6.42mph)

week one done

press: 112.5x5,5,5
chins: 6,6,5
curls: 60x12,12,8

Two day update

Yesterday did pump and Zumba
This morning shovelled a combination of snow and ice -yuck - and did the Ab ripper. Town for dinner tonight :)

Yoga worked too well

Went to the body flow class with the goal of doing pump after but felt so nice and stretched ended up leaving after flow and went to the car wash instead (unrelated activities)

Auto Pause

snatch: 85x3,3,3,3,3
bench: 145x5,5,7
tricep ext: 45x12,12,12

<some time later>

3.57miles, 37:00 (5.78mph)
The auto pause feature was screwing up so who can ever really say how far I went or how fast?

Two per...

...minute. Presses; 105, 95, 95, 95, 95, 95, 95, 85, 85, 85.

Day off ....

... Even with the GL couldn't get a workout in today as all day meetings until 8.30.

Thurs: abripper
Fri: body combat
Sat: body pump
Sun: xc ski
Mon: Zumba
Tues: off

Somehow I feel I am slacking compared to my last update. Last night I was going to do 3 miles on treadmill after Zumba but they were all being used so I headed to the changing room before someone got off and I had to workout more. Pathetic!

3 miles

3 miles, 31:51. (5.65mph)

Callous

Seven rounds for time of Deadlift, 7 x 185lbs, 7 L-Pull-ups*. Time was 17:50.

Managed 4 rounds then switched to Knees to Elbows.

Fer Nothin'

For time, 3 rounds of 1krow, 30 x45lb thrusters, 15 pull ups= 30:58.

west west y'all

press: 110x5,5,7
chins: 6,6,4
curls: 60x12,6,7
squats: 135x25 (118s)

Treadmills are boring

Did a pump class followed by 3 miles on the treadmill. It took me about 25.45 running the first min at warmup pace and then the rest at about 7mph increasing that to 7.2 about halfway thru and increasing to about 7.5 for the last half mile or so. My goal is to get this to 25 mins ASAP. I'm hoping won't be too hard now I have figured pacing out a bit. I started at 6.5 which was too slow really.

Squats

Warm up then:
Overhead Squat, 5x95
Front Squat, 5x135, 5x155
Back Squat, 5x225, 5x235, 5x245
Finisher squats, 20x135, 20x135

Puss 'n boots

Did this today: the Crossfit Filthy Fifty

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I pussed out and did sit ups for the K2E's and 25 push ups for burpees (was running out of time and had a snotty nose) and 25 DU's at the end. Subbed 35lb DB for the KB swings and 25 lb bar thrusters for the wall balls.

Time was 34:20. Pretty exhausting. Glad I did it though.

Taking stock

Today is my first day off for a while. Thought it would be worth tracking what I've been doing. I'm not sure I have everything on the right days but overall it's what I've done

Mon 16: pump and Zumba
Sun 15: attack and flow
Sat: pump
Fri: 4 sets of 25 piston squats, 10 pushups, 25 sit-ups
Thurs: ?? Class and then 3 sets of speed work
Wed: speed work 5 sets of 3 min, 30'sec: 8 and 8.5 mph
Tues: pump
Mon: step
Sun: 45 min run and ultimate

A simple circuit

First three exercises using the 45# barbell. Last one with a 20# dumbbell, being careful not to hit the ceiling.

Five rounds, no resting:
10 jump squats
15 hang cleans
15 good mornings
8/arm single-arm presses

Bookended with some easy rowing for warm-up and cool-down.

In retrospect, it would've made sense to combine the hang cleans and good mornings and just done full cleans. Next time.

Frisbee on Sunday was fun, and I didn't die. Daddy-o, you were right, it's more my style of game! Have a few hotspots after not having run for a month - mainly the muscles radiating up from my ankles: I can barely walk. Emma, how did your ankle hold up in your game?

Yoga tonight!

Cold Remedy

Run 5k (24 min. at 1% incline). Deadluifts, 5x 135, 5x 205, 5x 245. Sit-ups, 75. Hot shower.

Walking in a winter wonderland

I'm filing Friday under "active lifestyle", thanks to the snow. To start, I loaded Tim into the backpack and hiked him through the snow to school (this was more efficient than digging the car out). I'm doing it this way from now on this winter - we both loved it! Walking briskly with nearly 40 pounds on your back gets your heart rate up a surprising amount!

But then, the cars did need digging out (Ken woke up with a big cold and worked from home), so I spent the nursery school time shovelling out the driveway. We'd had 24 hours of snow/freezing rain, so it was no small task.

After school, Tim enjoying some tumbling time in the snow, then it was sleigh-ride time: 20 minutes of me slogging through the unplowed streets with Tim in tow in the toboggan. Good ham/calf work!

All that fresh air after the holidays indoors = napping with Tim at naptime. A pretty awesome day.

Oh yes, I did go to yoga last Tuesday. Hot yin yoga. I LOVE IT. I forgot how awesome it is. So completely relaxing. Yin yoga is not a workout in any sense other than a means of facilitating better workouts in the future. But so relaxing that I don't think it's actually safe for me to drive home afterward. But I do.

I'm being sucked in

I've been at the good life almost every day. I'm quite enjoying it. When I haven't gone I've worked out at home or run. I'm in a groove and liking it. Been doing some speedwork on the treadmill too. I wonder how long this good behaviour will last? I'm usually good until it gets close to the time when I wear less clothes - then I pudge out again! Seems back to front!

Shrug it off

That's going to be hard to do tomorrow.

Borrowed the CF WOD from Saturday, scaled (also Mis Hedda's workout from a few posts ago).

Seven rounds for time of 15 DL's x 115 lbs and 15 push ups. Time was 17:33. This is a good workout and will improve your inablity to look behind when backing out of the driveway!

Well,

After weeks of inactivity- HAH! Absolutely not the case, but all activity was directed at the Work Monster Fuckhead.

Anyway, after this work imposed break, I managed to get to the gym for a 10K row (start back nice and easy). 42:48 was the time. Followed up with 20 front extensions and 20 slow push ups.

Over the Break I managed one awesome workout: getting through 2 pieces of this on someones 11th birthday: Love you Ben.

Back to school

I was almost afraid to work out today, it's been so long. And no "active lifestyle" in the meantime, either. I am going to be so screwed when I hit the turf next weekend. (Someone remind me to buy new cleats before then, please?)

So today, I approached the basement gym with trepidation and caution. Lightish weights, high-ish reps, nothing tricky. After a light warm-up that felt like a workout, I did this:

Five rounds:
10 squats (95#)
10 bench dips (feet on the ball)

Four rounds:
10 back extensions
40 v-sit ball tosses (3 kg ball) (Like this, but tossing the ball from hand to hand. Next time I'll do it like the video.)

(None of the above for time, but no rests - other than a few deep breaths - between sets or rounds.)

And a little stretch, which was way more stretching that I've done in weeks. Then, a wonderful yogurt smoothie. I missed these so much while away; all my sister had in the house was bread and cereal. I had to scavenge.

Resolution challenge for tomorrow: back to yoga?!

Goodlife

I'm a good lifer now. I did a body pump class about 5 days ago and my quads still feel like needles. Done some other classes which were disappointing but quite enjoyed the yogaesque body flow class tonight.