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!
Wednesday, February 29, 2012
Tuesday, February 28, 2012
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.
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.
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!!
db press: 40x2-3-5x2; 40x2-3-8
chins: 8,7,5
squats: 95x30, 115x30, 135x30.
nap: 40minutes
Congrats, overunder and ms. hedda!!
Monday, February 27, 2012
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.
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.
Saturday, February 25, 2012
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.
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.
Friday, February 24, 2012
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!
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.
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.
Wednesday, February 22, 2012
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.
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 :)
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 :)
Tuesday, February 21, 2012
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.
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.
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
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
Monday, February 20, 2012
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.
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.
Saturday, February 18, 2012
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?
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?
Friday, February 17, 2012
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. :-)
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.
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.
Wednesday, February 15, 2012
"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
press: 117x5,5,5
chins: 8,7,6
curls: 64x12,12,13
Monday, February 13, 2012
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.
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.
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, February 12, 2012
Friday, February 10, 2012
Does an excruciating massage count?
That's all I have to report on for yesterday. Work got in the way.
Thursday, February 9, 2012
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
Today:
2 mile run @ 6.7mph
Wednesday, February 8, 2012
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.
Tuesday, February 7, 2012
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.
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.
Monday, February 6, 2012
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.
Sunday I felt like crap -stuffy nose, sore throat and achey body. Spent the day on the sofa.
Friday, February 3, 2012
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.
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
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
Thursday, February 2, 2012
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.
9th day in a row working out.
Wednesday, February 1, 2012
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.
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.
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!
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