it's fun not doing squats

chins: 9, 8, 7.
bench: 160 x3, x3, x2. i was wondering why this was so difficult until i took the plates off and realized i hadn't been lifting 150 at all.

press: MR every 2:30. 45 x25, x15, x11.

eccentric calf: left&right, straight&bent. 15 reps.

db curls: 35 x16, x16, x12.

Easy Day

And thank goodness after 4 hours sporadic sleep.

30 back extensions, 30 front extensions.

Cross fit 7 singles of push jerk (transformed into power clean and push press): 105, 115, 125, 125, 125, 130, 125.
Mile run: 7:12

Baby steps

Baby steps at a running pace, at least.

I tried running at the gym today -- it's been many months, and frisbee season is coming up. The gym after work is BUSY! I didn't venture down into the weight room, though I'll have to eventually.

On the treadmill:
1.5 miles total in about 15 minutes (1% grade) - including 400m/8 mph, 2 x 400m/7 mph, and the rest at speeds between 5 and 6 mph.

It didn't feel overly taxing, I wasn't super out of breath or sweaty, though the joints are still feeling a little loose. The 8 mph stint felt a bit tweaky. Which makes me a little afraid to try sprinting.

The rest:
Push-ups - 15, 10, 8
Box jumps - 3 sets of 20 (not very high - 4 risers under a step bench)
Knee tucks on the ball - 10
Bench dips (with a ball) - 10

I'll be keeping to my 30 minute limit for awhile... at least until I get a breast pump. :-)

Write off

= Last week.

Yesterday: Front squats, 135 x3, 155 x3, 175 x3, 185 x3, 195 x3.
Weighted pull ups with 25lbs: 7, 5, 4, 3. Finisher pull ups, no weight: 10.

Last night: Frisbee scrimmage. One hour, 6 on 6.

Today: Outside 5K run (23:18), 3 x 30 walking lunges, 155 bench press x 7, 5, 5.

back in town, it won't be easy.

chins: 9, 8, 6.
dips: 11, 10, 5.

finisher-type presses:
every 2:30, max reps of 45 lbs. 25, 13, 7.

in between times i did some calve work so my achilles will improve. looks like i'll be covering overunder this frisbee season. eep.

A long road ahead

Back to the gym for the first time in a month. More than a month. I imposed a 30 minute limit on the workout, theoretically so I could get home in a reasonable time to feed the baby. It was a good thing I had a limit, because if I'd done more, I think I'd be toast tomorrow. I may be anyway. Because I'm feeling a bit shakey now, even though I just ran through some basics. To, you know, take some new baseline measurements.

Squats: 45 x 15, 65 x 11, 75 x 8, 7
Presses: 45 x 15, 50 x 8, 55 x 5, 5
Lat-pull/chin-up grip: (standing) 105 x 8, 120 x 6, (seated) 120 x 2, 2
Calf press (seated): 200 x 15, 15, 15
Plank (on utility ball): 45 sec
V-sit ball tosses: 30 (not sure the ball weight, maybe 4 kg?)

That is all.

(A few days ago, I also did some trial chin-ups -- at which I failed, but did some eccentrics that killed my arms -- and some walking lunges (30 + 30), which totally extended the DOMS I got from my previous BW squat workout. I have a long road ahead!)

quick & dirty

superset of these three, 2:30 between the start of each set.
dips: 10, 10, 7.
chins: 9, 7, 6.
press: 115 x2, x0; 105 x1. not sure if my less than impressive numbers were from the sore back, it being last in the set, or because i suck.

finisher -
press: 45 x20. oooph. this was hard. i guess that's the point.

have a great weekend everybody. i'm going to.

no lower body for a while

probably not until I've gone to the Barbell Cert.

chins: 8, 7, 7.
bench: 150 x4, x4, x4.

more later, hopefully.

and there was -
db press: 40 x5, x5, x5.

youch

squats: 255 x5, x5, x3.
bench: 150 x4, x4, x4.

I had to quit here because I blew up my back on the squats. Ouch. And then I forgot to post because I went home and immediately medicated myself.

Great to see new mom Ms. Hedda posting again. We had all members of the glee club posting in the last couple of days!

Not retarded

No, I am not. There was no way today's crossfit was fit for right minded people: 5 rounds of 21x95lb sumo-high-pull-deadlifts and 21 ring dips.

So I changed it up a little to suit a more down to earth person: 4 rounds of 21,15,12,9 80lb sumo's and dips. Time was 17 minutes.

Instead of taking a shower

The last time I went to the gym/worked out was almost exactly four weeks ago. That was the day before my due date. Fully recovered from giving birth (for a while now, it feels like), the gating factor on working out now is finding the time.

The baby fell asleep for a few moments this morning, and I opted for a mini-workout in the living room, instead of napping or showering.

40 squats (body weight)
12 push-ups (the regular kind)
40 squats
12 presses (45 lbs)
40 squats
12 push-ups
40 squats

[Feed and change baby, quickly shower and eat lunch while he sleeps again]

15 presses

It's a start, anyway. I'm hoping to make it to the gym, at least once, this week.

Got a few in...

...last week.

Sunday was a homemade, in the backyard cross fit.

Warm up with 205 deadlifts x 10

Then 3 rounds for time of Power cleans, 135 x 5, run 400m, 20 push ups. Time was 14:20.

Monday was a 5 K run (at home on the ridiculously hard to-Tache-and-back route). 23:20.

The rest of the week was lame ass. A little bit of frisbee on Thursday.

Sigh. I am going to pot. Seriously, I really want to get high.

20 degree saturday am

I'd be remiss not to get out and burn off some of this nervous excitement. Looking forward to my afternoon baby shower bound bike ride.

6k - 32ish. Killer hill included (impossible to avoid when you live in a valley!)

my bum is sore

squats: 255 x4, x4, x3.
bench: 155 x3, x3. 135 x7.
pull-ups: 6, 6, 6.
deadlifts: 275 x5.

bench dips: 12, 12, 12.
alt db curls: 30 x8, x8, x6.

four strong winds

squats: 255 x4, x3, x2.
press: 110 x5, x5, x5.
chin ups: 7, 7, 7.

Slowly back atter

Tuesday, a short workout, as in "I forgot my shorts". Nothing to do but go back to work.

Wednesday, Crossfit Helen: 3 rounds for time 400 m run, 21 50 lb db swings and 12 pull ups. My ipod went under and I had no stopwatch after the first run. Runs were 1:22, 1:30, 1:45. I ixnayed after the last set of BD swings...I had to wait for the pull up bar and I was pretty much going to yack. That was at the ~19 minute mark.

Today, Cross fit Danny: as many rounds in 20 minutes of (substitute for PP) 24 inch box jumps x 30, 90 lb Push Press x 20 and 10 straight hang pullups. Let's just say the box jumps and pull ups were easy. 3 rounds in 20:20. (it was supposed to be 30 pullups!! Kipping, but still!)

abbreviated workout

squats: 245x5, x5, x5.

and that's all. the gym closes at 8 now. hmmph.

@home
dips: 6, 6, 6, 6, 6.

Here is a workout for you...

Labour and Delivery. Wow! I never want to try anything this. This looks to me like the kind of thing that separates the jogger from the 5K Olympic athlete- 100% mental. Mind over body. And, when it all works out, you pop a new being into existence at the end of it. Then you have, what else, breakfast!

Friday was a 5k on my very difficult home route (down to Tache then back). The way back is slightly inclined. I swear. Time was 23:40, followed by 100 push ups in 8:30.

rollin

squats: 235x5, x5, x5. increase to 240.
bench: 140x5, x5, x5. increase to 145.
chins: 8, 8, 6. increase to 9.

5 minutes between sets.

double set of barbell rollouts/dips
135x8/5
8/5
8/5

this was not continuous or anything mad. a minute or two between sets.

next workout will be squats @ 240, press @ 110, pull-ups.

Wednesday Lunch with Nicole

It was 20 minute affair. As many rounds of 400m run and max reps pull ups.

I got in 5. On the runs @ 1% -1:22, 1:22, 1:26, 1:30, 1:40 and 13, 7,5,5,5 on the pull ups. No kipping.

Last night was band practice and Frisbee then work until 2 am.

Today is keeping my lids up.