5 hours of Frisbee

Just what the title says. A game and a 3 hour practice.

Sore.

Sore.

Sore.

Flexibility

Not the physical sort. I gave up on that long ago.

No, today's workout began with a walk to the grocery store. Partway there, Tim fell asleep and I realized it was going to be the final nap of the day. So I turned around, hurried home, changed my clothes and whipped off this while he slept:

4 rounds:
400 m (1:47, 1:43, 1:41, 1:39)
Max rep presses, 55 lb (7, 6, 5, 5)

Tim was still asleep and there was a few minutes before the kids came home from school, so I did 15 squats with the 55 lb barbell... I made it to the grocery store a little while later.

I figure if I can maintain this sort of flexibility (ie: grab a workout when the stars align), I will be able to fit my 4x/week.

Week's tally

Back to work and already swamped.

Managed one trip to the gym on Wednesday: BBQ press (155 lbs) and pull ups, 5 rounds max reps. 9/12, 6/9, 5/7, 5/6, 6/6. lso, I weighed in at 164 lbs.

Today: 5.3 k in 24:20. Slow going on a sore knee.

short recovery run

and i attempted to run with the pose (POSE?) method.

3.4 miles/41:44/143 bpm/4.92 mph

5K with a stroller

In a word: awkward. The choice is either to push with one hand or with both. In other words, run with one hand, or run with no hands. Ever tried that? Yuck. All those Yummy Mummies on the canal must be jogging real slow to make it work.

I mostly stuck with pushing with my right hand. (I'm apparently not ambidextrous in this regard.) Probably shouldn't run like this too often, or I'll end up with a permanent wonk in my stride.

On the upside, it's easy to carry a water bottle, the hills are extra-challenging (both up and down), and the baby sleeps really well.

So, @5K took about 33 minutes, including stops to adjust the blanket-sunshade.

spinning my wheels

spin class: 55 minutes and lots of sweat.

Frisbee practice last night. Probably the most intense practice we've had as a team but of course we still got yelled at. Fun times.

Rowus Minimus

Yesterday after dun dun dunhhhh, work!

1000m; 3:47

press, 95lbs 4x4x3.

Rowus interruptus

First day attempting to work out solo while managing Tim. I got through this:

2 rounds:
Row 1000 m (4:40, 4:33)
5 push-ups

I'd intended to do three rounds, but Tim woke up halfway through the first set of rowing. He was inconsolable by about 750m of the second round. Talk about incentive to row harder!

I limited my push-up reps to 5 in an attempt to perform them with good form -- nice and low, etc. They were hard.

half-assed recumbent biking

doing a little easy cardio work ...

recumbent biking: 7.5 miles (I assume they are miles, there are no markings)/30 minutes

I don't know if this is good or anything. I did sweat a lot. Most was done at a resistance of 3||4. A couple of minutes at 6.

Half-assed Cindy

Thwarted by an uncooperative infant, only half of us was able to complete the Cindy we had planned, and my heart was hardly in it. Nonetheless:

8 rounds (in just under 20 min)

10 sit-ups
5 jumping chin-ups
15 BW squats

Overunder managed 5 pull-ups and one squat before heading back out with the stroller. We were going to do some rowing, but headed in for spritzers instead.

slow miles

6 miles/1:09:37/139bpm (5.17mph)

This is much better than last week's. I think I was still pretty sick then.

Miles and centuries

Once again tag-teaming the baby (who is getting into the swing of the parental workouts), we both attacked the mile again, and tacked on a century each of walking lunges and push-ups.

Results of the mile:

Overunder - 6:24 (Awesome after more than a month of hamstring and knee problems. Reportedly the knee is feeling better.)
Hedda - 7:26 (Six seconds slower than the last time. Yikes. I mustn't have pushed it as hard as last time, because I didn't feel like I was going to completely die. Just sort of.)

Then the walking lunges and push-ups. The latter were completed in sets of 10, in under 10 minutes. (I did 28 full push-ups, and knees-down for the rest.)

2X5K

Ms. Hedda and I did the WOD, a 5K run.

I gimped a little on my ill-functioning knee. Time was 25:10. It wasn't too hard. Finished with 90 sit ups on the ball.

Ms. Hedda ran a very fair 28:00 considering the last 5k for time she did was over a year and a kid ago. Awesome.

Geezus the weather is nice here. Summer must be over.

bike

bike ride: 54:05/avg heart rate 113 bpm/17-ish km

i've heard that your heart rate biking is much lower than when running. (as in, if i was going 146 like yesterday's run, i would have been sprinting and running out of steam in short order).

Check out the box

Nifty huh? It almost looks like sunny California, complete with hot babe.

In the next photo I show off two things. First, the hot babe again then second, our jealous and perhaps mildly amused neighbour. He asked us how he could join our club not realizing he is already in- he no longer works, like the two of us.

Life is good my friends, life is good.

Double trouble

Backyard box again; Overunder and I two-timed today's crossfit:

21, 15, 9 reps of cleans and dips

We didn't time it. We took turns doing each round so we could switch up the weight on the bar (I used 65, he did 95), and because I did bench dips and needed someone to hold the back of the chair I was using.

I could pretty much do 12 dips in a row, then had to do the rest in sets of 3. My partner is the master of dips and powered through, making it look easy.

glorious dunk

jog: 55 minutes/avg heart rate 146/7km (4.75mph or 12:38 minute miles). fairly terrible. but a starting point.

rest 5 minutes.

hill repeats: run up 20 yard-ish hill, walk down. 10 times (~5 minutes)

dunk head in elbow river.

walk home.

Lat blaster

I did what he did. With additional scaling.

In a more parse-able format, the workout cycles through:
Row - 1000, 750, 500 m
Thrusters (95) - 21, 15, 9
Pull-ups - 21, 15, 9

My result:
Rowing pace for each set - 2:20/500 m
Thrusters - scaled to 45 lbs
Pull-ups - scaled to 10, 7, 5 jumping chin-ups.

In 23:50 minutes. (Less time than McPie because of the pull-up reduction. His rows were much faster than mine.)

It was really hard. But a really full friggin' body workout. Based on that, it will likely be one I pull out on a regular basis.

Ho-Hisse

What the French say when they row...

We hauled out Daddy-o's Concept II to the backyard box for a scaled crossfit WOD.

For time row 1000m, 21 55 lb thrusters, 21 pull ups, row 750m, 15 thrusters, 15 pull ups, row 500m, 9 thrusters, 9 pull ups. Time was a crappy 26:45 (3:50, 2:59 and 2:00 on the rows).

I had to scale back the thrusters to work around a still ill-working knee. They should have been 95lb and I thought I could manage 75lb. Anyway, the 55 lb thrusters were easy. The pull ups were all straight hang and done in sets of as much as 9 or as few as 3.

strength

I was sick for a few days and then we went camping for the weekend down in Waterton. That is amazing stuff there.

squats: 215 x5, x5, x5
bench: 135 x5, x5, x5
chins: 7, 7, 6

5 minutes between sets on the squats. Alternated between bench and chins with 3 minutes between.

calves . . .
eccentric calf: 55 x5, x5, x5 a side
anterior calf: 20 x10, x10, x10 a side

finisher I - 2 1/2 minute tabata, 15lbs db thrusters. 53 reps (10 was the least completed in the 20s work period)

finisher II - (after 5 minutes rest) 2 45lbs plates, farmer's walk up the stairs. 2 1/2 minutes. 6 1/4 reps.