X-fit

where x = excruciating.

Last night (not a good time of day, really) I tried this circuit: (for time)
800m run
10 85lb thrusters
10 pull ups
40 ball sit ups

I did 2/3rds of it and bailed after 15 minutes or so. Puke factor 5 in a busy gym. It was the first run that set the tone (3 minutes).

Today was better. I did a variation of the crossfit WOD "fight gone bad". Three 5 minute rounds of each of the following per minute, with a 1 minute (hah!) break in between rounds:
Floor slam w/ 6kg ball (no wall ball area) (30/26/27)
70lb Sumo high pull DL (20/18/15)
20" box jumps (25/23/23)
70lb press (13/10/7 )
Row for calories (19/17/17)
I pretty much stuck to the timer, but maybe had a few seconds rest between each circuit. This is a good circuit.
Each rep or calorie is a point. Total = 290

Been a long time...

With many good reasons, mostly related to my Rim job. So, as a new era of workouts dawns (because dam-ned frisbee is out of the way), a recap of the last few weeks (since Oct 1 apparently):

Well, I can't remember it all but...

there was a 5 k and an upper body workout. Then there was a Frisbee practice and two Frisbee games. (Those practices -lots of sprinting. Its so good.)

Then there was regionals in Boston on the 10th/11th. Not a lot of PT, but I did score this totally cool come-in-cold-off-the-sideline-run-like-a-mf-and-chase-down-a-huck point in the game to go that cleared the bench and is therefore pasted in my mind as my best point ever, even though it did not include shutting down my opponent with a brilliant but caustic retort after a horrible foul call (which always seem to come easily to me two days later). OK, that last sentence was a bit of a workout itself.

After much Turkey, there was a leg workout I remember clearly enough:
Back ext: 2 x 15
Front ext: 2 x 15
Squats: 235lb x8, x8, x7 with Bicep culrs: 30lb x8, x7, x6 each arm
Deadlifts: 235 x 7
Finisher squats: 155 x 18

There was 5K 2 days after (that is not enough recovery time to run it fast, even though its just as hard) 22:58

While away in Nova Scotia I found a steep hill, about 4 m high, and made a 25 m sprint course with it at the end and I did this awesome workout:

5 rounds of 5 sprints up the hill, 20 push ups, 10 no arm two foot jumps (max power).
Then 48 left and right leg hops up stairs followed by 2 k run home. Then a corn maze!

Another Frisbee practice. Cold weather sprints. Ouch.

Frisbee game, frisbee game.

There was an upper body workout:
Press: 80lbs x 8, x7, x5 (brutal)
Upright rows: 80lbs x10 ,x8, x6
BBQ press: 135 x10, x7, x6

There was a session of sprints with a couple of brave frisbee guys (in the cold-wet)
we did a good solid warm up then 3 sets of 6 40m sprints of various types (look back 4 times, stop-start, shuffle-pop etc). Good times.

Another frisbee game.

Sarasota FLA and the UPA's. All I can say is I want to do that again. We should have come 5th.

Then a meager post FLA work out:
Pull ups: 14, 7, 5
Dips: 15, 10, 5,
front ext. 2 x 30
back ext. 2 x 30
Mile jog, 8:35

I sorta hurt my knee and was stoopid busy at work, so there is nothing else to mention. Thank christ.

Be seeing ya!

beautiful fall hangover day

db press: 35x5, x5, x5
sandbag rows: 12, 12, 12.
neck: 30x10, x7, x5
alternating db curls: 35x16, x16, x14. I wasn't going to admit to these.

pre - 'fit test' row

Found out yesterday that I have to row a 6000m fit test on monday, to prove that I am 'up to snuff' in order to join the developed rowers in the tank this winter.

6000m
29:23:02 average 27 spm

I have no idea what our targets are for a race (since I've never actually rowed in a race) but that was about a 2:24 500m which I don't think is too shabby. Plus, I was able to bring my average stroke up to 31 for the last 500m. I'll nail that test alright!

Oh, and no power song. I forgot my ipod. Instead 'Degrassi' and 'So you think you can dance', apparently no good music in the gym at work. I voted for sportsnet and lost. All men in the gym. Go figure.

Thursday was my day of rest. Lunchtime yoga has finally flowed into an advance level. Wednesday's twisting postures and arm dominated vinyasa was tough after the similar focus of Tuesday's run. Brushing my teeth and sipping coffee were both dreadful activities yesterday.

strength

chins: 9, 6, 5.
cable press: 100x3, x3, x3. Aiming for 5 . . .

finisher: alternating lat pulldown @ 100 with push-ups.
18 lat, 20 pushup, 7, 9, 3, 6.

garage workout

db press: 30x5, x5, x5, x5, x5.
sandbag rows: 11, 9, 9.
neck: 30x7, x7, x4.
alternating db curls: 30x20, x20, x14.

easing back in

Back from Florida and some frisbee. Achilles are aching so I walk funny. Especially in the morning. I'm going to layoff the lower body work until I get some recovery there.

chins: 8, 7, 6.
cable press: 90x5, x5, x5.

popping my blogging cherry

Inspired by the likes of my fellow bloggers (thanks for having me and sharing your motivation :), I was jazzed to try my first crossfit routine. Referring to the website, I was not surprised to see Tuesday listed as a rest day. So a peak back to Monday, listed "run 800m, 50 back extensions, 50 sit-ups 3x for time". Ick - back extensions require going to the gym (no?) which is exactly what I was trying to avoid, having ducked out early on a 20C sunny November afternoon. So I made up my own...

Run for 15-20 minutes *
50 sit-ups, 25 push-ups (girly)
repeat four times

totals
1:21:11, 12kms, 200 sit-ups, 100 push-ups

And my running intervals felt surprisingly good after each brief 'rest' period.

*loosely timed depending on when I could find dryish terrain in the don valley.

Power Song - New Goodbye by Hey Rosetta!
came blasting through the earphones just as I was climbing my way out of the valley for home. awesome.

by the way, congratulations h&k!

strength - back

rows: 45x40reps.

<1/2 hour later>
rows: 45x30reps.
facepulls: 80x40reps.

<later at home>
sandbag rows: 11, 6, 6.
short-handed frisbee game.

strength

deadlift: 245x1
I don't know why this was so bad. Maybe the rowing?

cleans: 145x2, x -. ditto

cable press: 90x5, x5, x2.

row 5000m

5000m - 22:53.9 - 140bpm

strength

back squat: 205x5, x5, x2
chins: 7, 7, 5
cable press: 80x5, x5, x5

row 5000m

5000m - 23:56.8 - 136bpm

I had some issues at the start with figuring out the correct volume for the tv and shedding some clothes.

back in the saddle again

quick workout before the lunch rush. I'll get back down for more this aft.

back squats: 95x5, x5; 135x5; 165x5; 185x5; 205x5
reasonably pleased with this. I'll do 205x5, x5, x5 next time and then start upping the weight.

press: 45x5; 65x5; 85x5
I'll do 85x5, x5, x5 next time.

Guy beside was outfitted with weightlifting shoes and gloves. When I left he had done partial chins, alt db curls, bar curls, machine curls. There, that's enough of the judging judger.

<later>

deadlift: 95x5; 185x5; 235x5

cleans: 95x3; 115x3; 135x3, x3, x3, x3, x3
happy with this. This is the first time that I read Rippetoe's prescription for cleans properly. I'd been doing sets of 5 before.

chins: 7, 5, 4.

<later at home>

alt db curls:30x15x3
forearm work: wrist rolls, plate pinch, wrist curls, grippers, finger ext.

Works in progress

Scaling back, and the new blog... (Still taking suggestions for blog title!)

Recent workouts are now posted.

Still recovering

Tuesday, first day at the new gym, a little over-eager:

treadmill - 10 minute mile (ranging from walking to 8 mph)
squats - 45 x 12; 65 x 10; 85 x 10, 8, 8
calf press - 300 x 7; 260 x 8, 8
cleans - 65 x 10, 8, 8
press - 45 x 7, 5, 3 + 3 push press (with super-slow eccentrics)
RDLs - 75 x 10, 10, 10
bench dips - 10, 10, 10
v-sit crunches - 20, 15, 15
lat pull - 70 x 7; pull-up grip - 85 x 4; chin-up grip - 100 x 4

For tracking purposes, because this will begin to change weekly:
Weight - 132 lbs (noon, post-workout)

I felt great for about 6 hours, then crashed into fatigue for about 24 hours. Lesson learned. Shorter workouts. My consulting midwife also says "please used the machines while you're pregnant. Please." I'm seriously considering.

Note: To avoid further hijacking of the Glee Club space for pregnancy-related workout discussion, I'll be branching to the sister-blog soon. I promise. Title suggestions for new blog still being accepted.

More of the Same

On Monday I did the circuit I made up a few weeks ago. I like it.

3 rounds of: 800 m run, 10 thrusters @ 85 lbs, 10 pull ups, 40 ball sit ups.

Time was 29:00 minutes, which included a few equipment set ups and wait times. Not bad.

Tuesday Night: Many points of Frisbee in a row. I am going to guess that it was about 60 to 70 sprints of various distances. Man that feels good.

row 2000m

2000m - 8:54.9 - 139bpm

row 5x500m/1:30rest

5x500m/1:30 rest

total: 9:32.6 - 1:54.5/500m avg - 175bpm avg

Week 13 round-up

Just barely made my quota of three workouts this week:

Sunday: frisbee x 2
Wednesday: frisbee
Thursday: frisbee.

Not particularly creative...