Tuesday, January 31, 2012
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.
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...
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...
Monday, January 30, 2012
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!
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.
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.
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.
Saturday, January 28, 2012
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)
Friday, January 27, 2012
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 :)
This morning shovelled a combination of snow and ice -yuck - and did the Ab ripper. Town for dinner tonight :)
Wednesday, January 25, 2012
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?
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?
Tuesday, January 24, 2012
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!
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!
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.
Managed 4 rounds then switched to Knees to Elbows.
Monday, January 23, 2012
Wednesday, January 18, 2012
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
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.
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.
Tuesday, January 17, 2012
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
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!
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!
Monday, January 16, 2012
Cold Remedy
Run 5k (24 min. at 1% incline). Deadluifts, 5x 135, 5x 205, 5x 245. Sit-ups, 75. Hot shower.
Saturday, January 14, 2012
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.
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.
Thursday, January 12, 2012
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!
Tuesday, January 10, 2012
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!
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!
Monday, January 9, 2012
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.
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?!
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?!
Wednesday, January 4, 2012
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.
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