worst gym ever*

8,6,3 @ 50 db bench
4 @ 40, 1 @ 35, 2@30 db press
12, 10, 10 @ 30 db curls
6,6,5 @ 45 tri press down

did this as a circuit and then did some abs and some vanity exercises.

* ok, maybe not the worst gym but no olympic bar, no squat rack, no chin-up bar. dumb bells all day. but not with labels so you gotta do math with a heaving chest.

Not completely off the wagon

Four good workouts on the cruise last week; my hamstrings are still recovering.

This week, I joined a gym. First workout tomorrow morning. Stay tuned.

also

10 years since the last 10k. Who is in?

storage

have been focusing on some long, slow distance lately.

Feb 21: 3km, 22:30, 147bpm
Feb 24: 6km, 47:46, 150bpm
Feb 25: 3.8km, 27:49, 148bpm
Mar 1: 6.5km, 49:51, 145bpm

yesterday, some x-fit inspired working out:
- 400m run, a pure hellish 9mph
- db squats, 60 pound db's, 15reps.
- press, 30 pound db's, 15reps.
- 1 arm db snatch, 25 pound db, 10 reps per side.
- bench on some sort of machine, 90 pounds (?).

2 times through. 22:44. 154bpm.

Bit here, bit there

Yesterdy. Crossfit WOD of 8 x 400 m run with 90 seconds rest in between.
1:28, 1:30, 1:30, 1:30, 1:30, 1:30, 1:40, 1:40.

Today, 7 x 3reps of press. I sucked! 85, 85, 95, 95, 95, 100, 100.
Then some GHD back extensions and one legged 2-touches.

Monday

Crossfit WOD, scaled for the weak:

3 rounds of 15 dips, 15 pull ups, 100 squats, 35 GHD sit ups. Time was a weak 30:10.

High Seize

As in seizing a few opportunities to work a little

Managed 2 good workouts while on the freestyle cruise. The gym was pretty nice and reasonably well appointed, to be honest.

Mile run around the deck then 3 rounds of 80lb thruster x 10, 10 pull ups, 35 sit ups.

A day or two and 18 chocolate croissants later a super fun mile run on the deck followed by 3 rounds of 500 m row (1:57's all), 50 lb db bench press and 10 pistol squats with 20lb db (each leg).

not-vegas

bench: 155 x5, x3, x3.
cleans: 129 x3, x3, x3, x2, x2.
chins: 7, 5, 4.

cardio -
6k, 44:58 (I know, slow, whatever ms hedda!), 150bpm.

Blast off

More like Skin off.

Crossfit, scaled for the weak: For time 10,9,8,7,6,5,4,3,2,1 reps of 205 deadlift, 135 bench press, 115 power clean. I made it to the last 2 (2 and 1) and had to get back to work. Time was 39:30. Fun. Missing some palm due to DL grip. Need chalk.

Milk run

As predicted, only slower, if you can imagine. Cramps on the way out, uphill with a headwind on the way back, and my LOL was a rerun. It's the universe's way of telling me "cut it with the 5K's you lazy Jackass".

5K in 31 minutes. No extras today.

Well, an extra coffee. I mean seriously, it's the dead of winter.

post fernie

press: 112 x5, x5, x5.
cleans: 133 x1 six times.
chins: 6, 5, 4.

track sprints: 50m x7.

cardio -
bike: level 8, 30:00, 206 cals, 132 bpm.

I knew it would be gross

And it was. Yesterday's crossfit, scaled for the weak.

Run 400m, 10 x 115 power cleans, 15 push ups. Five rounds. I managed 3 in 16:50 without barfing. Then did some lunges, but still had to barf. It was a while before that went away.

Today, Tabata yumminess with 1 minute rest in between exercises.
Row tabata (on 8). Avg 14 strokes.
Squat tabata. Avg 20
Pull up tabata. Avg 3.5 (it was 6,5,3,3,3,3,3,2)
Push up tabata. Avg 8.25 (from 14 to 5)
Sit up tabata. Avg 9.26 (from 14 to 8).

Slow row

5K, 25 min.

I'll warn you right now that tomorrow will be another 5K (probably a run, hopefully not slower).

I know, even my eyes are glazed over with boredom. I promise that I'll join a gym the minute I get back from the cruise. So I can add some spice to these workout reports.

Another fiver

Another cold, early morning, another 5K. This time in 29 minutes. Followed by thrusters: 45 lbs, 5 sets of 10.

Three days in a row makes it a habit, right?

slow down

jog - 4k. 30:55. 149bpm. (1:33 per 200m lap; 7.74 km/h, 4.81mph).
bike - level 10. 30:00. 231 cal. 140bpm. I can't tell the distance on this thing. Yesterday it said 11 something. Today was 6.87. Plus the units are a mystery.

Download

Jet lag is so gay.

Monday: 5 rounds for time of 500 m row, 10 65lb thrusters, 20 sit ups. Time was 31:20. Plus a nice lay down afterward. Row times were 1:43, 1:57, 1:57, 2:03, 2:02.

Tuesday: Crossfit WOD of 10 x 2reps of squats (225, 225, 245, 245, 255, 255, 255, 255, 255, 255). Finisher press, gulp, 45 lbs x 20 times 3.

Today, a crossfit WOD variation (could not do the 20 lb wall ball toss so); 30 lb barbell toss (no, I did not throw it, I just pretended to. Even left my feet) and pull ups. 40, 30, 20, 10 of the former and 15, 12, 9, 5 of the latter. Time was 14:01. Then 15, 12, 9, 5 front extensions in another 3:00.

Tomorrow's going to be an ass kicking.

sham-wow

bench: 150 x5, x5, x5. increase to 153.
chins: 5, 5, 3.
cleans: 118 x3, x3, x3, x3, x3. increase to 121.

finisher - press: 95 x8, x6, x3, x2. rest 60s after each.

skipping - 60s work/60s rest x5.

cardio - bike 30min, level 10, 220 calories, 132 bpm.
- jog 10min.

Almost a roll

Today at 7:30 am, in the basement:

5K row in 24:12 min. And 60 sit-ups (4 x 15).

This morning training is "practice" for when I join a gym (any day now) and need to go in the mornings while hubby looks after kid. I want to make sure I can actually do it so I don't waste myKen's hard-earned money.

I was bound to move again sooner or later

Got up at 7 am, dressed warmly, and went for a run.

5k in 30 min + 60 lunges. Later, some push-ups (4 x 10) and reverse flies with a resistance band (4 x 15).

Felt great all day.

Monday-your-Sunday

In the moist, little hotel gym:

Warm up run, 12 min, 2.4k. Then 3 rounds of 40lb DB bench press x10 (sore baby arm!), 35 kg sumo high pull deadlifts x 10.

Can't wait to get home.