Canis interruptus

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

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

5 rounds for time:

50 squats
Run 400 m

= 14:48 minutes.

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

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

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

400's

400m x5. avg 1:44. this was much more pleasant than the balls out version (averaging 1:30). I could do this again.

Wow, that sucks. You guys are animals!

So we (yes *we*) did the crazy 400m thingies.

Using HK's post as inspiration:

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.

I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.

One Q: do you include the last rest break?

So, I have 2 x 400m marked out (I think the second in the loop might be shorter) and we did:
1.41
1.33
1.41
1.37
1.43
1.47

If you include the last rest we were 20.30 and need to shave off 45 secs to rival HK. I despise this workout but will keep at it until I can give HK a run for her money so will no doubt be at it for a while!

Must add, this is the first time I have run since Aug pretty much! Except maybe 1 or 2 odd runs.

lonely street

I had to do my 400m x3 by myself yesterday. woe is me. But josey did some yin yoga. there was no yoga face but she released all the emotions from her hips (what is the shocked face emoticon?)

1:31.0
1:32.8
1:32.4

there is, what seems like would be, a very slight hill in the middle of our route. but it fucks up your stride on the way up AND the way down. surely once we become better at this (meaning: graceful and not galumphing buffalo), this won't matter.

where n=3

400m x3.

josey:
1:41
1:48
1:46

daddy-o:
1:26.9 (max HR 185)
1:30.1 (186bpm)
1:29.4 (186bpm)

we don't do anything crazy like have equal rest/work ratios. we walk back to the start and go (about 6minutes - i know you scoff hedda!)

Fueled by candy

Not really. I was pretty good last night. The no-wheat thing eliminates my two favourites (KitKat and Coffee Crisp), so I may survive sugar week.

Outside again while the weather holds:

Warmed up with some lunging and skipping (the jump rope kind, not Dorothy from Kansas).

3 rounds of:
7/leg pistol squats (held rope wrapped around pole for balance)
10 low-bench push-ups

Then I did this one:

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.

I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.

that sucked.

while i was gone i read Dan John's Never Let Go. One of the things he suggested was 400m repeats. and we know the other glee clubbers do them so how hard can they be? ouch. we did 3 reps of 400m, walking recovery.

we meticulously mapped it out and then we went.
josey: 2:22/1:53/2:04
daddy-o: 1:59.9/1:52/1:40

and of course, we were wrong. so the first run was 510m, the last two were 440m. so, adjusted times are (because i'm cool like that):
josey: 1:51/1:42/1:53
daddy-o: 1:34/1:42/1:31

presses delayed til tomorrow.

Latté on a stick

We were completely behind schedule on everything this morning, starting with an 8:30(!) sleep-in. So that I would have time left in the morning for my pre-nursery-school-pick-up latté, I picked a short-as-possible workout, and did it as quickly as I could.

5 rounds for time:

50 squats
Run 400 m
= 14:42 minutes.

That's a PB on this workout. Previous times were 16:15 and 16:50, and the fastest I've ever done it was 15:35. I'm pretty sure I counted everything right (sidewalk chalk and all).

Yeah, the lure of the coffee is that powerful.

Later at the park, I did some chins, some bench dips, and some kid-assisted swing planks. And by kid-assisted, I mean I held a plank with my hands on the swing (already pretty hard), while Tim climbed the plank. Talk about taking it up a notch!

Crossfit for your pleasure

I still only do the running Xfits. I'm only a partial fidiot. This is a wonderful workout though.

Did this once before, more than a year ago:

For 20 minutes:

Run 400 meters
Rest precisely the time of the previous run

= 6 runs, with less than a minute left in the 20 minutes.

Last time, I did the runs/rests about a minute faster, completing six full rounds (6 runs AND rests). This time, my first three runs averaged about 1:35 minutes. The last three runs averaged about 1:44.
Then, I did a couple sets of 8 low-bench push-ups. (Actually on the front walk step, about half the height of a bench.)

Yesterday at the park: 3 sets of 10 bench dips and 5 inverted rows, plus 3 chin-ups.

Back at it ... again.

Okay, after two weeks off we're getting back to routine. Tim was excited all weekend to go back to "gool", and I was excited for my workout, especially after watching all those truly elite athlete play out CUC finals on Sunday. Facing activity after so long an absence is intimidating, so I fell back on my usual "spring-board" workout:

5 rounds for time:

50 squats
Run 400 m
= 16:15

(Last time: 16:50. Apparently two weeks isn't a career-ending break.)

Finished with 2 x 10 push-ups, and a little later in the park on the way home from school, 2 x 10 bench dips.

Today, walking around the market for two hours with a 35 lb* child on my back. Frisbee tonight - first game in three weeks.

*Estimate only. We skipped the two year check-up. Kid is so damned healthy and I'm on the lazy side. We measured Tim's height recently though, and if the theories are correct, he's on track to top out at 6'2". (He's grown 4 inches since January.)

I'm back. Who's with me?

First in the "Nursery School Workout" summer series:

5 rounds for time:
50 squats
Run 400 m
= 16:50

This is a full 1:15 min slower than I did it last November. Someone's got work to do!

Finished up with 3 x 10 push-ups.

ps - Did the usual thrice-weekly 5K stroller run this morning, but got caught in a thunderstorm. Ran the last km or so at a 400 m pace, with a couple of 30 sec rest breaks under trees. Tim got soaked from the waist down but slept through it all.

Fast, heavy, stretch

That was my Friday, Saturday, and Sunday.

Friday

5 rounds:
Run 400m (14 kmph/4:16 min km)
12 thrusters (45 lb)

V-sit ball toss with 4 kg ball - 3 x 40.

(Note to self - do heavier thrusters next time.)

Saturday

Squats - 145 x 5, 5, 5, 5, 5
Good mornings - 62 x 10, 10, 10, 10
Bent-over rows - 35 lb db, 7, 7, 6 per arm
Bench hops - 4 x 30
(Hands on the bench, hop from side to side over the bench with feet together.)
Russion twist + hip raises on the ball (5 kg ball)

Sunday

90 minutes of Yin yoga. Aaaaah.

Posterior (power) chain

After I shoveled the driveway last night, Overunder suggested a deadlift workout for this morning. Risking a back blowout, I gave it a whirl:

5 rounds:
21, 18, 15, 12, 9 deadlifts (95 lbs)
Run 400m (13.5/14 kmph)
(Took about 16-17 minutes)

Bench dips - 3 sets of 10
Hip raises - 35 lbs; 3 sets of 10

My back held out. Didn't even twinge. It strong like bull.

Evening at the gym, thank god

What with this no-sleep bender we're on (how did we survive those 13 months of no sleep? We're so spoiled now...), it was a relief to get a chance to hit the gym in the evening, rather than early in the morning. The 7:30 pm crowd in the weight room is much different from the 7:30 am one: the hardcores seem to be morning people.

Anyway. The fatigue was mostly noticeable during the run portion of the workout, when the second 400 m kicked my ass.

Warm-up- 1000 m row
Hang clean and press - 52 x 8; 62 x 6, 5, 5
Squats - 115 x 6, 5, 5, 5, 5; 95 x 12
Chins - 1, 1, 1, 1 (superset with the squats)
Run - 2 x 400 m @14 kmph (200 m rest); 800 m @12 kmph

Here's hoping for less snot and more sleep tonight!

Giving it a little more...

I tried to inject some intensity today, though I didn't time it or anything...

5 rounds:
Run 400 m @ 14 kmph (1:40ish total)
10 thrusters, 45 lb

Then:
Bench dips - 10, 10, 10, 8
Bent-over rows - 35 lbs x 8, 7, 6, 6/arm
Split squats - 30 lbs x 8, 8, 8/leg (10 sec break between sets)

Finale: Practice standing one-legged on the bosu ball. About a minute per leg x 2.

Tonight: YOGA!

Squats and 400's

Another repeater, so I have stats to compare with.

The workout:

4 rounds for time:
Run 400 m
50 squats

My time: 12:20.

Compare with last time: 14:20

Confessions: I didn't look at the workout post before doing this one; I just remembered I'd done something like it before. So a) I did it backwards and squatted first then ran the 400 m, which, after the first round I don't think it would matter much, and b) I actually did 5 rounds this time, and completed the total in 15:35. Then went for an easy 20 minute jog and met up with Baba and Tim at the park.

Third time around

I love this running workout. It's so hard, but I can't help coming back to it. I haven't done it since May, so let's have a look and see if I've improved at all:

Run

1600 m = 6:57 (6:56)
rest 3 min
1200 m = 5:34 (5:52)
rest 2 min
800 m = 3:25 (3:25)
rest 1 min
400 m = 1:36 (1:43)

Total -- 23:32 (23:56)

I don't trust my math, nor should you, but it looks like an improvement. Might be the result of going through a frisbee season, or the fact that the previous run was in a heatwave while yesterday's was completed under PERFECT conditions: bright sunny, about 10 degrees, with the headwind on the short side of the loop.

Also, I felt like barfing after each round this time, too.

That Kelly b*tch

Showdown with my namesake WOD today. Scaled, but still a real bitch.

Five rounds for time of:
Run 400 m (mostly 9 mph; 8.5 for rounds 3 & 4)
30 box jumps (15", ie: 6 risers under the step bench)
30 wall balls (6 kg, without the wall)

@ 28 minutes.

I can't remember if I've done this one before. I'll look it up...

Like my better half

I did today's crossfit. Completed 7 400m runs + 3/4 of the next (finished the 8th run at 20:22 -f me!). Times were 1:12, 1:20, 1:16, 1:22, 1:28, 1:24, 1:28, (1:20), or, 1:02 to the 3/4 mark and the top of 20 minutes.

I also had the same internal debates as my speedy better half: run fast, rest less or pace it out but use up time? I came to this very basic conclusion: You just have to give'er as hard as you can each time.

Also, it was a sweat fest in 30+ direct noon sun.

Uphill, downhill, win, lose, barf

Today's crossfit:

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

I completed 6 rounds, then had about 20 seconds left for more running. Which I filled with running. Then I stopped. And heaved. And panted.

I had mapped a 400 m straight stretch of quiet street. It's on a slight incline, though, so runs 1, 3, and 5 were easier and several seconds faster than 2, 4 and 6. I was tempted to cheat on the final rest in order to fit in a 7th round, but my morals and also will to live over-ruled.

This workout has a win-lose psychology that entertained me throughout: the faster I run, the less time I get to rest. The more time I have to rest, though, the (potentially) faster I can run the next round... leaving me with less time to rest.

My times were fairly consistent though (between 1:32 - 1:41), so my mental gymnastics were moot. But it was really hot out, and I did want to think about that.

I notice on the crossfit website that 6 rounds was a very common result from those commenting geeks. Yay me.