No Row

No monitor on the rowing machine today. Just sat in there and gave it my all for 22 minutes. Tough. Finished with 3 x 95 muscle clean, 5 reps, + 10 dips.

5K and stuff

warm up, 5k (1 and 0.5 degrees when I started to suck) = 22:15.

2 x 50 walking lunges, 15 hip thrusters with 45 lbs.

3x 10 push ups, 10 sit ups.

Didn't want to at all

But did.

4 rounds for time of DB Swings @ 45 lbs x 20, 20 24" box jumps, 10 x 30kg Push Press. 14:58.

Calm

Warm up then Front squats, 5x 135, 5x 155, 5x 175, 4x 195, 5x 155, with 5 pull ups in between.
Deadlifts, 3 x 225, 3x 275, 3x 295. Did 5 pull ups in between. Fun.
Sprints, 2 x 400m @ 11 MPH. Plenty of rest in between.

Rowed

On Wednesday, 7 rounds for time of 500m row, 15 pushups.

24:50.

Chubby

I am getting so.

Scaled crossfit: AMRAP in 20 min of 5 thrusters x 35kg, 10 power hang cleans x 35 kg, 15 SHPDL's x 35 kg. Managed a feeble 5.

**Upon re-reading the crossfit WOD, I only needed to do 7 and 10 hang cleans / SHPDL's. Damn.

Thursday, Dec 5

5 k (22:42) then 135lb bench press, 5x 5x 5x 5x 5x.

Stink Bomb

That was me or, rather, my gitch.

Five rounds for time of 21x 135lb deadlifts, 400 m run. Time was 18:52. Hard!

Finisher: 20 x 45lb push press.

Snuck out

Quick 800 m run for a warm up, some lunges then:
Five rounds for time of 20 front extensions, 7 dips, 7 pullups. 11:28

Tech Support!

After a week off due to travel.

800M run, 1%, on the treadmill. Barbell warm up, then squats. 5 x 135 to remember. Then 185 x 5, 205 x 5, 225 x 5, 245 x 5, 225 x 5. Five strict pull ups in between. Finishers 135x12 Front Squat. 2 x 20 reps Push Press with 45lbs and 20 back extensions.

Nix had the rower.

5K +

Treadmill 5K, @ 1% grade (until the last 800m). Time was 22:51.

5 sets of 5 x 135 bench press and 20 walking lunges.

Cleaning Day

Tuesday, Nov 19

Barbell warm up then:

135 lb deadlift x 10
power cleans, 5 x 95 then 3x 115, 3x 125, 3x 135, 3x 145, 3x 135, 3x 125, 3x 115.

Deadlifts, 5 x 255.

Push press, 20 x 45lbs, 20 x 45lbs.

Scaled It!

A few (mods) to the WOD of:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups (25 strict pull-ups)
50 Kettlebell swings, 1 pood (35 lbs)
Walking Lunge, 50 steps
50 Knees to elbows (50 sit-ups)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20 lb thrusters x 30)
50 Burpees (30 push ups)
50 Double unders (30)

Time was 30:39.

Buddy Nix

Joined the gym. Went for a row (after a brutal week of a brutal cold that tore thru the family).

Just stuff, 3.5 k row (16 and change) and a mile run.

hola!

at the perfect Nicaraguan gym

squats: 185x5,5,5
press: 95x5,5,5
chins: 4,3,3.

Some time later, after we moved in to our apartment, we went down to the beach for a swim and a sunset goggle. Also, jogged. 1.8miles in some mount of time.

7.2k

Time was 34:22 minus 1:20 for two lights and one minute for a stop before a mile run-for-time in the middle. So, 32:02 with the mile @ 7:00 even.

Slog

Crossfit WOD:

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps (35LB)
50 Toes to bar (10 K2E, 50 sit ups, 10 K2E)
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint. (3 x 20 yard shuttle run)

(Adjusted slightly)

Time was 21:57 Sucky. 

No Gains, No Gains

Xfit WOD, scaled: 135 lbs bench press + pull ups, max reps for 5 rounds.

12/14, 10/6, 7/5, 5/5, 4/3

Followed with a run, 12 kph then 3 x 400m at 15/16/17 kph with a walking rest in between.

Not really stellar.

Got 'em all!

Deadlifts (yesterday).

Power was out at the GL -it was nice and quiet and only the weight lifting people hung around, bathed in the emergency lighting.

Warm up then 135 x 5 for form. On to business. 225x5, 245x5, 255x5, 245x5 225x5. Did 5 K2E's in between. Then 155x 20. Rest. 155 x 5, eccentric let down for ~ 5 seconds.

Hella sore today.

Thought it would suck

And it did.

40, 30, 20, 10 rep-rounds (scaled from 50, 40...10) of 15 kg thruster, 24 in ch box jumps, 45 lb DB swings. Time was 21:16.

Warm up and cool down to boot.

uhhhg encore

AMRAP in 15 minutes of 7 pull ups and 15 second L-seat. Nine rounds + 2 pullups.

Three intervals of 1% incline 400m run @ 12MPH. Uhhg.

Uhhhg

Gotta get back into things here... A haiku work out post

At the gym, warm up
row, 250, and fifteen push ups
as much in 15.

Managed 5 + 1 row. Hard.

LSR2

7.2 km in 33:22. (4:38/km).

5K

21:56 for 5.15k. Followed up with 5x 20 walking lunges + 10 push ups.

LSR

7.2 km in 34:47 (4:50/km)

Eeeeww...

Burpees.

5 rounds for time of 50 ft (14 +/-1) walking lunges with 20 KG barbell overhead, 15 burpees (scaled from WOD 21). Time was 13:55.

Finished with 3 x 0.2 miles @ 1% grade x 10.5 MPH with 2 Min rest in between.

400m Intervals

6 x 400m with 2 minutes rest in between. 1:19, 1:20, 1:20, 1:30, 1:26, 1:32. Stretches and 30 push ups afterward.

Schkwats

Warm up then 3x3x3x3x3 (225, 235, 245, 255, 265). Did 5 strict pull ups in between. Finishers 155 x 20. Five minute row. Shower + T-shirt dry.

Nice Day

5k (22:12) and then 100 walking lunges and 50 push ups (by 20s/10s).

Painful Beginnings

Youch.

Warm up then 3 rounds for time of 500m row (1:42, 1:52, 2:02), BW deadlifts x 12 (160lbs), 20 inch box jumps x21 reps. Time was 14:52. Harsh.

Finisher- 3 x 3 155 Bench press, 3 eccentric pullups with 20 second descents.

Beginnings

Sure feels like it.
 Warm up (ghd's pull ups, dips, OHS, 800m run) the 3 rounds of 8 x 155 Front squats, 400m run at 10.2, 1degree incline. Rests in between.

12 presses @ 65 lbs, 10 pull ups to finish.

Pay Off

Well, it almost paid off. All those ramps, that is. Held my own on the field, made some plays, managed some injuries, but in the end our team could not pull out a win in the game to go top 4. Just 1 point shy. But there is more to that story for another time.

Took last week entirely off while Mr. Groin recovered.

Back at it yesterday. Reduced the reps from the crossfit WOD:  Seven rounds for time of 1 clean and jerk (only 95 lbs), 5 pull ups, 10 push-ups, 15 squats. 13:29, was not rushing.

Ramp 19: Test

Test of the aching lower calf.

Well, not all good, but manageable.

Easy day 3 days before CUC. Set up for 80/20's and did 15 rounds, maybe more. Finished with 65 walking lunges (in a row) and stretching.

Go #BlackBearUlti...

Ramp 18; 100s and 100s!

Set up the 5 x 5yard cut drill (cut 5/10/15/20/10/5/10/15/20/10). Calf was an issue, needed managing.

Did 10 rounds on 2 minute cycles with 10 push ups in between (i.e. run for an avg of 32 seconds, rest 90 with 10 push ups in there.)

Ramp 17

After a 20,000 calorie weekend...

Adapted the Xfit WOD for a sore achilles region...grrrr 5K.

4 rounds for time of 500M row, 15 x 135 deadlifts, 30x 30lb thrusters. Time was 28:42 with ome waiting and walking and suckage.

Ramp 16

Straight line running! 5K but at the 4 k mark my lower calf strated to act up. had to walk/run for a while. 23:01 finish -I was on track for close to 21:00 I think.

Ramp 15: Wrong answer

Gym.
Barbell warm up then front squats 5 x 95, 5 x 135.
Then 165 x 8 then Front squats, followed immediately by a 1 min run @1%/12MPH. Times 3*

Deadlifts 3x 225, 3x 245 3x 265.

*before the 3rd set of squats a mousy person dismantled my set up and took over the squat rack. I politely waited until quite a while until she finished her set of curtsy's then asked her if she minded if I worked in my last set. "Seriously?" was the response, "Seriously, you were here before? I have like 5 sets to do. You really just have one? Will it take long?". Wrong answer. One minute and a few carelessly thrown plates later she had 'her' bar back. Hope it did not ruin her fucking day.

Ramp 12,13,14

Ramp 12: Tourney day 1, 3 hard games.
Ramp 13: Tourney day 2, 3 hard games
Ramp 14: Road work- 8 rounds of 200m sprints (all sub 29s) followed by 400m recovery run. Ran on 3:30-4:00 minute cycles.

Ramp 11

Home gym, light:

3 rounds of 10 x 35 lb DB thrusters 650 m run. no time recorded, just went at 80%. tough.

Game tonight. Lots of running. We lost but it was a good battle.

Ramp 10

Cottage. Found a steep hill on the road. Five sprints up it with a walk back. I paced out 112 paces on the way back. This was pretty nasty.

Ramp 9

Gym. Barbell warm up. 400m run, 135 x 10 DL for form.

3x 225 DL x 8 + 400M run at incline 1, 10 mph (1:36 run time). Short rest in between.

Finisher: 155 DL x 20.

Ramp 8

Cleats.

Warm up run then 8-20 (10x) on a 1 minute cycle. 80's were 15-16s. Hard.
Rest 3 minutes.
80 yards of walking lunges, no rest. Took 3:30.
Rest 3 minutes
12 x 25 yard "sprints", no rest. Brutal, it took 2 minutes flat, which is much longer than I remember it taking last year.

Ramp 7

Gym. Warm up 1k run, back / front extensions, barbell reps (10x dl, squats, hangs, press, ohs).

To the rack! 5 x 95# OHS, 5 x 135# FS, 5 x 185# FS, 5 x 225 Squat, 5 x 245 squat. 12 x 155 to finish.
2 x 45# plate farmer walk for 2 minutes. Easy.
10 pull ups to tell my arms and shoulders I like them still.

Ramp 6

Something like 36 today.

At lunch: warm up then 10 x 100m sprint, 10 push ups and a 100m walk-back every 2 minutes. All 100's were 13's with the last 2 at 14 and 14 and change (I suppose).

League tonight. More heat, more running.

Ramp 5

Hot today:


5k =22:51 (had a 30 second walk included in there ‘cause it was HOT). Rest 2 minutes then 5 x 20 walking lunges to close out at 29:19.

Kicker: Saucy stretch.

Ramp 3-4

Yesterday, sprints. Set up to do 5 x 20m, 4 x 30, 3 x 40, 2 x 50, 1 x 100. Hurt my groin on # 3 4 x 30 so cut it short. Ran 5 x 100m in 24s and return to close out a minute. Tabata squats after -20,21,21,21,20,18,18,19.

Played league last night. Took it easy. Groin was OK.

Today, 3 x deadlifts (8x225) + 400m run (1:40) after the barbell warm up.
3 x 95lb push press.
8 x 95 lb front squat deep bend.
2 x 20 push ups + 10 basketball jumps (touching the 9'6" ceiling tile).

Groing OK. Not out of the woods yet though.

Ramp 2

Shat the bed yesterday and worked through lunch.

Game tonight, so an easy day.

Warm up drills for sprints, then 4 x 70 yards full out with a walk back. Followed with 3 rounds 15 x handstand push ups (progressions) and 1 minute plank. Finished with the star -4 x 70 full out with a walk back.

Sore groin still!

Ramp

Played Jazz this weekend. Hard runs pay off.

On the ramp to Nationals now. Gotta bring it.

Last week I began this process by running the death by 100 cuts on Wednesday and the 16/12/8/4 on Tuesday.

Today was a post tournament easy run: 80/20 (actually 80/15) followed by 3 rounds of 15 hip raises each leg, 15 push ups, 20 walking lunges then a closing 80/20.

fixed

I hope. Mr. Calfy. Rested all last week and played a 1 day tourney on Saturday. Feeling good and no tweaks. Fast!

Played last night and ran yesterday at lunch (6 x 150, 6 x 100 6 x 50 all at ~70-80%)

Today:

Gym:
Warm up with the barbell (10x deadlift, 10x squats, 10x squat cleans, 10x hang cleans, 10x press, 10x overhead squats)
5x over head squat@95 lb x2

5x front squat@135 lb, 5x front squat@155 lb

5x squat@225, 5x squat@245,

Finisher: 20 x squat @ 155, 400m run (2:02- uhhhhg.)

Calfy

Calfy is killing me!

Frisbie on Monday night. Quite a long game on a sore leg but I managed.

Wednesday- 5 rounds for time of 500m row, 15 push ups, 15 back extensions. 22:09.

Frisbie 1 day tourney Saturday. I hope calfy shows up...

runnin'

More runnin'.

Monday was 4 x 70 m sprints at full speed, 2 rounds of 1 minute front, L and R side planks and 20 hip raises each leg followed by 4 x 70 m sprints at full speed.

Frisbee game that same night.

Today was a 5 K run, 23:03 with a nagging calf the last km.

Helen

3 rounds of 400 m run, 21 x 45 lb DB Swings, 12 pull ups. Astonishingly slow 17:49.

Warmed up with running, barbell, front and back extensions.

Finishers: 20 x 135 Deadlifts, 15 x same.

Since May 2nd...

There have been many noon-time sprint sessions in the back of work with G, W and S. Ten for me at least, and today's birthday celebration was among the hardest.

45 sprints of 45 meters, in honour of my new found age :-(

We went 9 x 45, 3 minutes rest, 8 x 45, 2:45 rest, 7 x 45, 2:30 rest...down to 1 sprint and then some dry heaving (kidding). Pretty tough; 39 minutes of sprints and rest periods. All sprints were under 8 seconds, most around 7.4/7.5 and some under 7. All sprints in a given interval were carried out within 15-20 seconds of the last one ending.

To complete the birthday celebration, 45 push ups!

Funsies.


Addendum, 9:27 PM; I may now be eating PC Kettle Cooked Spicy Wing potato chips by the fistful and gulping Rioja. Such are the benefits of hours of elevated metabolic rate.

Sunshine and buttercups

Title is unrelated.

Yesterday was:


100 ft Walking lunge
50 Push-ups
50 45lb front squats
25 Knees to elbows
500m row
50 back extensions
25 Overhead squats, 45 pounds
25 pull-ups
50 Sit-ups

Time was 30:14, a little on the shitty side.



Today, out in the warm sunny back:

Warm up then I eyeballed 80 yard-meters (3 lamp posts = 2 lamp post spaces) and did the 80-20. All were sub 18 on the 80, but I was pretty gassed. Walked off the distance and I paced 102 KYM’s. Ohhhhhhhhh.

Then sprints, as much as Mr. Sore Part of My Calf would allow. Pretty simple. Run 3 lamp post spaces (~150 Yd) rest 10S, run 1 lamp post space, rest 20, run 2 lamp post spaces, rest 15, run 3, rest 20, run 2 rest 15, run 1 done.

This was pretty hard and I was very sloppy.

home run

3.4km in 15:33. Wow my calf sucks.

Munday-ne

Gym, sore calf.

Warm up ( 10x pullups, dips, back ext, front ext), 1 km row, 3:52, barbell warm up (10x good mornings, deadlifts, squats, hang cleans, presses, overhead squats).

Then 3 rounds for time of 25 x 24inch box jumps, 20 push ups, 8 x 115lb squat cleans. 18:00. Shitty.

Kicker: Deadlifts. 135 x 10, 225 x 5, 275 x 3, 295 x 1.

Calf no more, no less, sore.

HK Home Run 1

Reprieve!

Ran 80-20's with HK at the park. All were sub 18 and we finished the 10 rounds with ease.

Run Today

With the crew...

http://lunchruns.blogspot.com/2013/04/group-run-4.html

Blew my gastrocnemius again.

Stroke

It was close!

Warm up run and bar exercises then 3 rounds of 8 x 115 squat cleans (mastered these now) + 400m run @ 10 mph + 5 knees to elbows. Afforded myself 2 minutes rest in between. Time was 18:55.

Tough.

Nose Sweat

I like, when I bend over to grab the bar, how the sweat that runs off the tip of my nose.

One mile warm up run, 8 minutes. Then 10 rounds  (scaled from 15) of 10 DL x 135, 10 push ups in 12:47.

Finished with 5 single power cleans x 135.

That Was Funny Daddy-o

Quickie today. Warm up 800m run then three rounds for time of:
Walking lunge, 100 ft (did 37 each round, more than sufficient).
50 Squats
25 Back extensions

13:24.

that's what she said

power snatch: 95x3,3,3,3,3.

sun is setting on this gym

yesterday, I did this (still on the do whatever you like theme):

bench: 147.5x5x5
chins: 5x5.
alternated every 2.5 minutes

narrow grip bench: 97.5x10,10,10
rollouts: max incline -3 x2,2,2.

Short on time

Went for a short, slow run (value??) with Geofford, who has called upon Overunder as a fitness partner now that the weather lightens, on Tuesday. I liked it, but it needed to be 3x longer at least.

Today I did a cross fit "sprint". A scaled 21,15,9 reps of 175 deadlifts, 30 kg presses and push ups. Time was 14:30 and it was only hard for the presses. The actual workout was 225 deadlifts and handstand pushups, which sweetie and I determined are silly.

Hi Atticus!!

So So

Warm ups then 165 x 8 Front Squats (deep down) + 400M run (at 10, so 1:30 per). Three rounds total with rests.

Getting easier.

yesto

bench: 145x5x5
chins: 5,5,5,5,4.
alternated every 2.5 min.

phone curls: 77x8,8,6
narrow grip bench: 95x10,10,10

alternated every 2.5 min.

rollouts: max incline 4,4,4

Calfy

Ran yesterday. 4 x 800m for time on the treadmill, rest in between. Finished in 22:30. Times were 2:55, 3:05, 3:05, 3:30.

Calf is sore.

Did 15 kipping PUs for show on the TRX bar afterward.

valar morghulis

I had DOMS for 4 days after the last trip to the gym.

clean & push press: 125x3,2; 115x3,3,3. not as good at these as I expected. My first time doing them. I would do jerks but I'm not coordinated enough (yet?) (3minutes)

phone curls: 75x8,8, 10.
tri extensions: 46x8,8,16.
(alternating, 2.5minutes)

lateral raise: 10x12,12,12,12,12
(2.5minutes)

rollouts @ max incline: 3,5.

Needs Work

Al shoulders and weakness today.

For time, 10 presses, 15 overhead squats, 20 push presses, 25 front squats, 30 push jerks, 35 back squats, all with 40 KG (scaled from a what-must-be-fucking-impossible 115lbs).

Time was 19:14, but I only did 3 of the push jerks- 30 was looking like a freaking joke after 2 and just plain stupid after 3.

Finished with double unders until fail, just to see. 23.

Post Easter

I am not an Easter fan.

5 rounds for time of 3x 135 power clean (most I can safely do over and over)
10 burpees
10 pull ups.

19:22.

Good Philosophy

Do the fun stuff.

At home with family yesterday. Deadlifts, 3x 205, 255, 275, 285, 290.

hi! atus

wife said if I was having trouble being motivated then I should just do the fun stuff and forget squat pr's etc.

bench: 120x10,10,10,10,7
chins: 5,5,5,4,3.
alternated every 2.5 minutes.

curls: 75x8,8,5
tris: 45x8,8,8
alternated every 2.5 minutes.

max incline rollouts: 2 sets of 3

20 minutes on the bike.

Nasty Girls

Yesterday's x-fit

3 rounds for time of:

50 Squats
7 Muscle-ups 2xDips,2xPullups x 7
135 95 pound Hang power cleans, 10 reps

16:30. Shit was hard. I now what the "girls" are; they are my forearms! And they feel nasty.

...Ate the whole thing

Stole the crossfit from today:
For time:


50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders  25 Double Unders
50 Back extensions
25 dips
50 Knees to elbows  25 knees to elbows -no grip left.
25 Wallball "2-fer-1s", 20 pound ball  25x 15 kg thrusters
50 Sit-ups
15 foot Rope climb, 5 ascents 500 m row.

27:20. Row was not pretty.

Hurl

scaled today's xfit for time/weight/whimpiness.

4 rounds 21x 155lb deadlifts, 400m. 17:20. Youch.

Litvinov 3

Warm up (800 m run in 3:37, pull ups, bar work, 5 front squats x135) then 3 rounds of Front squats x8 x 175, 400 m run at 10mph. Rests in between.

Finished with 12 kipping pull ups. Tough!

Thurs

5k row, 20:57.

Followed up with 3 rounds of 20 double unders and 1 minute plank.

Wed

Warm up (1 mile run, 6:57) then AMRAP in 12 minutes of 3 presses, 6 SHPDL's and 9 Front squats with 31kg. Managed 7 complete rounds. Kind of icky

Red Dot

Planned a run for today and that's what I did. Warmed up pretty well then did 5K (3.1 miles) in 22:27 at 0% grade; wanted to try on 'Flat Ground'.

A little extra work afterward: 100 steps with 45 lb overhead, 30 walking lunges with 45 lbs over head, 100 steps with 60 lb db's in each hand.

Check this out: http://crackberry.com/blackberry-z10-scores-red-dot-award-product-design-2013

Coolio. Well, for the design team anyway, which is really just one guy mentioned in the article...;-)

5.2 squat & 5.3 bench

it was 18 degrees and Mom and Atti got out for a two hour walk. Mom is feeling it tonight, however.

squat: 225x3, 255x3, 287.5x1. surprised to have failed (though pretty tired but my deadlifts hadn't degraded last week)
bench: 135x3, 155x3, 170x2. 1 rep better than last week. I didn't do the 5-3-1 that week 3 calls for because I already have to reset this lift and getting a heavy single wasn't going to happen.
incline bench (boring but big): 85x10x5 sets.
kroc rows w/ fat gripzzz: 50x20 (both sides, obviously)
face pulls: 60x10x5 sets.

I'm sort of imagining the assistance lifts like this until the end of April:
- bench and press days - rotate through bbb bench (10x5sets), push press (3x5sets), bbb incline bench (10x5sets)
- back stuff - bench day -> kroc rows, press day -> chin ups, deadlifts and cleans are back stuff too, squats -> face pulls.

Push-pull

Warm up then 5 rounds Max Reps bench press (135 lbs) and pull ups (kipping on the TRX bar!!!).

11/15, 8/10, 6/6, 4/6, 3/6. Exhausting.

Litvinov 2

800 m run and other warm up related things. Then:

3 x front squat, 165 x 8, followed by a 400m run @1% at 10 MPH (~1:45 for each). Was this just a tiny bit easier than last week?

5.2 press

press: 102.5x3, 115x3, 130x1.
push press: 135x3x5sets
chins: 32 in 10 sets. 5 in last set.
phone curls: 85x8,8,6

5.2 clean and dl

clean: 147.5x3
deadlift: 305x3

these actually went better than I expected. At the end I did 2x2 laps with two 45 pound plates. Jumped rope in the middle. Didn't keep track of time or anything. Just trying to get back in the groove.

5.2 bench

bench: 132.5x3, 152.5x3, 170x1. whoops
bench: 115x10x5 sets
kroc rows w/ fat gripzzz: 45x20

Atti is one month old today.

Litvinov 1

Re-read the Litvinov article and thought I would try it for a while, as best as I can at the gym.

Today I did a good warm up then 135 front squats  x 8 to get things going. then to the Litvinov (heretofore shortened to LTV).

3 rounds of 155 front squats x 8, .2 mile run at 10 MPH/incline 1. Not too bad, all in all.

Warm down (long plank) and stretch.

Mixed Bag

Had no idea what to do today.

row 1500 m, 6:09.
Bar warm up (45 lbs, DL, squats, hang cleans, snatches, overhead squats, all x 10)
Front squats: 135 x 5, 155 x 5, 175 x 5, 10 push ups in between.
Back squats, 155 x 20 then a 400m run. Ick.
10 kipping pull ups. easy!

derp

press: 95x5, 105x5, 110x2. derp
clean: 115x3, 125x3, 135x3, 145x1. derp
phone curls: 85x8, 8, 4.

captain daddicus

bench: 135x5, 145x5, 155x5
chins: 22 in 10 sets (4 in last set)
narrow-grip bench: 95x10x5sets

hi, everybody. I slept for four hours in one stretch last night. i feel like a million dollars. nana flies in tonight but is delayed because of your craptacular weather.

888's

AMRAP in 45 minutes of 800 m run, 80 squats, 8 muscles ups (subbed 8x 2 pullups+2dips because I am weak).

Four rounds minus a couple of 'muscle ups'. Frankly, I coulda cared less at the time.

"Back" at it

Took a little break to nurse a sore lower back. Its still there a little bit, but I am getting too crabby to not move.

One mile run for warm up. Then AMRAP in 15 minutes of 10x 45lb DB swings, 10x 24 inch box jumps, 10x dips.

Six rounds minus the dips. Didn't go at this too hard.

Don't worry, I'm still here

Just working out AND posting about it is more than I can handle, apparently. Two weeks ago, I did miss a Wednesday workout because Ruby had come down with croup the night before and we spent a few hours in the middle of the night at CHEO (an overreaction on my part; she probably would have been just fine. BUT, worth the trip because she got steroids that minimized the drama for the next few nights. Something to look forward to for you New Parents in the audience. :-) )

ANYWAY. I only missed the one day. Since then, I did some 55 lb cleans (or maybe it was 65 lbs? a little heavier than last time, anyway), and then this past Friday I did 95 lb squats: 4 sets of 10. So I guess I can up THAT weight.

One problematic thing though: I'm not giving any time or effort to warming up or stretching, and also my muscle imbalances, particularly in my back, are enromous right now because of baby-carrying. It's not a big deal under normal loads, but when I start lifting heavier-for-me weight, the knots, twists, and tweaks because really exaggerated.

Bottom line: I must get myself to a massage therapist.

Anyway, carrying on.

Also, the moms and I have given up desserts for Lent. It's the first time I've given up something for Lent since I was a kid (mainly because I think the whole idea is horseshit, even if I was still Catholic), but I thought that this bandwagon might be worth jumping on. Accountability and all. And lo! Behold! My third and final pair of skinny jeans now FIT. Possibly more comfortably than ever. Though 2 kids = more muffin-top than ever. Nonetheless, it means I now have self-given permission to go and buy new jeans. Woot.

Hair pulling

That's what no exercise leads to.

Still a sore back but manageable. A late night, outdoor hockey session with Big Ben, with requisite leap into snow bank at *full* speed, helped me out TONS here...

Run, 2 miles in 16:00. Fighting this back thing the whole way.

3 rounds of 30 walking lunges, 1minute plank, 1 minute RS star plank, 1 minute LS star plank.

Dips, 5 with 25 lbs (DB held by feet), 5 with 30lbs, 5 with 35 lbs.

Had a good talk with Dady-O on Friday. Sending much love to the family.

Family!!!!!

Atticus

Welcome!!!!

AMRAP in 3 minutes of 3 x 95 lbs power cleans, 6 push ups, 9 squats. Rest 1 minute, repeat for five sets.

4, 4, 3, 3, 3. Gassed.

13-02-06. Sore back today, natch...

press depression

Such a hard lift.

Mile run, nursing a bad calf, 7:14.

Presses: 5x75, 5x85, 5x95, 5 x 85, 5 x 85 push presses.
Finisher presses 15 x 45, 12 x 45.

flotsom

I guess I have stuff to write down but it doesn't really fit anywhere. My knee has been bothering me since boarding at Kicking Horse and my left tricep is complaining on pressing movements. So, I guess I really don't have many movements available to me.

Tuesday:
towel curls: 25x8x3 (alt)
bb wrist curls: 65x12x3
reverse plate curls: 5x10x3
batwings: 40x10sx3
rollouts: 3x3 max incline

Friday:
plate curls: 10x20x3
bb wrist curls: 75x12x3 (+ 20s holds x3)
reverse plate curls: 5x12x3 (+ 10s holds w/ 10lbs x3)
batwings: 40x10sx3
rollouts: 5 in 3 sets, max incline -3
machine flyes: 60x20x5 (80, 20, 10 rest pause method in last set)

grip and core. hmmph.

Week 3: Adding some weight

This is almost becoming a habit! This week I dug the small plates out of the garage and added a bit of weight to the bar.

Wednesday:
Squats - 65 x 12; 75 x 12, 12, 12 (obviously will continue to add weight)
Thrusters - 3 sets of 12 (just the bar)
Pull-up progession (inverted rows: feet on the floor, back parallel to floor, pulling up to the bar) - 3 sets of 8.

(I also tried a set of rows with my feet up on the ball, but only managed about 5 and couldn't get my chest close enough to the bar, so reverted to feet-on-the-floor.)

Friday:
Cleans - 55 x 12, 12, 12 (still pretty light, but working on form)
Hip raises (single leg) - 3 sets of 10/leg
Push-up progression - knees on the ball - 3 sets of 10 (hard!)

The Doob is a great workout partner. Of course, it's hard to catch my breath while singing "If You're Happy And You Know it", "Miss Polly Had a Dolly", and "Skin-a-ma-rinky-dinky-dink" between sets...

Also shovelled the driveway on Monday. Offered to also shovel CeLilly's driveway, but they were not up for the required childcare trade-off.

Bovine Pedophilia

Blew a calf today. Almost done a warm up mile. Legs still tight from Monday's run.  Ahh well.

Did the crossfit from yesterday, scaled the muscle ups to 3 dips +3 pull ups and the snatches o 30Kg:  9,7, 5 rep rounds of muscle ups and snatches. Time was 16:48, but more important was doing it all correctly.

Cleans

15 x 95lbs, 12 x 105lbs, 9 x 115lbs. Rests in between.

Finisher presses, 2 x 20 with the bar.

Oprah Beer

Seriously, she could have her own brand and it would sell.

10K run today, 1% grade, in 48:25 (PB). Pretty good form through 7K, but I had to stop to walk a few times for a minute each time. Tight back and hips! After that 50 situps and a stretch.

Week two: check!

Last week I did manage to do my "workouts". Both with Ruby watching; once in my PJ's.

Wednesday:
4 sets of 12 thrusters
3 (or 4?) sets of 8 inverted bodyweight rows (ie: pull-up progression)

Thursday:
4 sets of 15 cleans (needed to up the weight, but the small plates were in the garage and it was minus one billion degrees outside)
3 sets of 10 push-up progessions (knees on the balls. Apparently this is progress from bench push-ups. Straight up push-ups are next, but I'm not ready...)
3 sets of 15 hip raises (no weight) *

* I've already got the minivan; don't need a saggy butt to complete my "soccer mom" look. Incidentally, I read this later in the day: "Pelvic Floor Party: Kegels are NOT invited." (Via Elsbeth V.) Share the link with your midwife when she bugs you about doing your kegels!

Also, my New Year's diet is going well, and I'm back into two of my three pairs of skinny jeans. Diet is very basic: "Only one treat per day. More or less." (Oprah beer counts as a treat. Harsh, I know.)

Up

Deadlifts today, and not much time to do them.

225x3, 245x3, 265x3, 285x3, 295x3. Kept good-ish form (need to review) but the last set was heavy!
*Updated* threw in Daddy-o's plates curls in bewteen sets, 10x 10lbs per arm X4 rounds.

Finishers of 20x 135.

Squeaker

Managed to squeak one in today, in more ways than one.
Scaled the Crossfit WOD from yesterday: 10 rounds of 30Kg front squat* x 15, 5 strict chest to bar pull ups. Time was 18:15. It was exhausting but I was not pushing really hard.

*Round 7 , I am pretty sure, rendered an audible toot o my behalf. Classy.

weak in the knees

ever since boarding at Christmas I can hear my left knee when I go up stairs. I'm sure that's good. Except I can't get it out of my mind when squatting.

squats: 207.5x5, 240x5, 272.5x5. would have like to have done more on that last set but a) i've been tired the last few days (mystery) and b) i got way forward and good morninged the 5th rep.
good mornings: did 1 and it didn't feel right. the end.

rollouts: max incline, 2x3sets.
palloff press: 60x10sx3sets each side.

suitcase walk: this was terrible. my grip didn't last to do what I hoped (this can't be because I worked my grip last Tuesday!). maybe just tired. 60yds each side, 1 minute rest, then just a few yards on each side.

plate curls: 10x8x3sets each side.

fat grip holds: 30x60s, 45s, 30s each side.

Not FBG

Shunned the crossfit WOD and ran instead.

5 K in 22:29. Then 3 sets of 30 walking lunges and 1 minute of push presses @ 30KG (20,15,15).

Not. Giving. Up.

Restarting. Again. At some point, something's gonna stick.

I finally got the squat rack set up in the basement. Not that I need a rack, since I'm not going to be lifting heavy weights for awhile. But space and easy access to the bar helps. Here's my plan:

Twice a week (while Tim's at school and Ruby naps), do one of each of these:

cleans + push-up progressions
thrusters + pull-up progressions

Ideally, three sets of each, starting with just the bar. That's it. Barely twenty minutes, including rests. I'll add a bit if I have time. Maybe throw in a row on the weekend if the kids are being otherwise occupied.

This was Week One, and I did each of the exercises. Today, four sets of cleans, plus a sets of good mornings. And my quad DOMS are nasty.

WOD 2

Front Squat, 7 reps.

Warm up run, bar warm up then 135, 155, 185, 205*PR*, 205, 185, 185.
5 x 135 to really get the action down after.

Fun

5.1.3

bench: 122.5x5, 142.5x5, 162.5x6
bbb bench: 127.5x10, 10, 10, 7, 7.
narrow grip bench: 95x8x3sets. for the tri's. i can still feel that it ain't right after that rotator cuff & tricep tear way back in '10
db row: 75x12x3.

WOD 1

30 HSPU (subbed with feet on the window sill)
40 Pull ups
50 45 lb KB swings
60 sit ups
70 burpees (did 50 then 20 walking lunges because I have an over 50 burpee allergy. I must)

25:19

Warm up was a mile run, 7:24.

5.1.2

clean: 107.5x5, 122.5x5, 145x5
deadlift: 225x5, 255x5, 290x6.

rollouts: 2x3sets
palloff press: 48x15seconds x3

farmer's walk: 50x120yds, 60s break, 50x60yds. had planned to do 120yds in the second set but my grip was not having that.

grip training: 25# db w/ fat gripzzzz. static holds. 1:12/60s rest/1:00/60s rest/1:05

Didn't think I would

deadlifts, 5 x5reps.

800m run, warm up with the bar, 5 x 135 to start.

225, 245, 255, 265, 275.
20 x 135 finishers after a lot of huffing and puffing.

5.1.1

this was a scheduled deload week but I had a week+ off over Christmas so I'll do cycle 4's deload after week 5.1. clear?

press: 95x5, 107.5x5, 122.5x6
chins: 36 in 10 sets. regressed! had been hoping for 44. I blame my love affair with peanut butter M&M's, if you know what I mean.
push press: 145x3x5sets

back stuff -
4 rounds of batwings (25x12s hold), band pullaparts (21 w/ purple band), wall slides (17)

phone curls:
80x8,8,5.

gird your loins

is that ever bad advice? doubt it.

squat: 232.5x4, 262.5x3, 295x3
good mornings: 125x8x3 sets

rollouts: 2x3sets. actually, I think I might have gotten as low as I was supposed to in first set. but not video evidence.
palloff press: 48x10secondsx3. both sides, of course.
suitcase walks: 75lbsx60yds (both sides, of course), 1 minute break, repeat 1 time. 4:04.

help me

Cross fit Filthy 50 today:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (subbed the available 30lb db)
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 (I could only mange 25. It was a mental thing.)
50 Double unders.

35:19.

4.3.3

bench: 137.5x5, 157.5x3, 175x2. I could have maybe gotten one more out of this but there were actually other people in the gym and I didn't want to alarm them with my patented dump-the-bar-off-my-neck manuevre.

dips: 46 in 10 sets (4 in 9th and 2 in 10th)
db row: 75x10x3sets

back stuff: batwings, band pull aparts, scapular wall slide. (25x12s, 20, 16) x 3 rounds

As Rx'd

1x1x1x1x1x1x1 Split Jerks.

Lotsa warm up then my first real attempt at this Oly lift. Had to do cleans to get the bar to the rack position. Did 85, 95, 105, 115, 115, 105, 105. Focused on form. Pretty easy EXCEPT for bringing the bar down gently to the ground. I would love to be able to dump the bar. Pretty sure I could get 135 overhead.

Finishers: 20x 45 lb press, 20 45 lb bicep curl. Mwwaaa.

4.3.2

this was yesterday:

clean: 120x5, 135x3, 152.5x3
deadlift: 247.5x5, 280x3, 212.5x4

palloff press: 24x10s x3 (both sides)
rollouts: max incline x2x3sets

Ahoy

5K row: 20:55.
4 x 5 Bench press @ 135lbs.
Skipping.

Played a 4 on 4 indoor tourney this past weekend. Hard on the legs.

chest nuts

i was using my pecs to crack walnuts over the holidays.

wednesday (4.2.4) -
squats: 217.5x3, 247.5x3, 280x3
♫ good mornin', good mornin' ♫ : 120x8x3
rollouts: 2x2. takin easy on that one. a) it's hard. b) i could feel it for a week last time. still not getting low enough, imho. oh and these are on the "decline bench" (which I'm using as an incline to make this easier).

I also did some "band pull aparts" (20x3 with the purple one!) and scapular wall slides (12x3).

friday (4.3.1) -
press: 105x5, 120x3, 132.5x3. did the warmups and first two sets with the new FatGripzTM.
push press: tried 145. it was very hard. thought it was maybe from favouring my knee (which is either sore from snow boarding or from trying pistol squats). did presses for reps instead.
press: 85x10, 10, 10, 6, 6
chins: 40 in 10 sets. missed the last two in my last set. this was surprising because it felt good until the very end (like it always does).

then I did some esoteric back stuff.
batwings: 15x10seconds, 17.5x10s, 20x10s
band pullaparts: 20x3
scapular wall slides: 12x3.

Gross Miscalculation

Twenty-six minutes is what I thought...

Six rounds for time of 400m run, 24 squats, 24 push ups, 24 walking lunges; 34:56. Push ups were gating and 30 of them were done from the knees in the last 3 sets. Weird when your 400m sprint is your "rest"...

Two thousand and a baker's dozen

A'ight, back to work. 

Helen, from the crossfit site: 3 rounds for time of 400m run, 21 45 lb db swings, 12 pull ups. Pretty dreadful 19:36, but a good workout.