Racey

Is it me or is this blog getting racey, with cherry popping, quickies and jerks? It makes a fella want to work harder- Let's not be coy, we all know the sole reason all this effort is being expended by each of us is so that we look good naked.

Ummmm.

Tell me I am not alone here...

Monday: 5 K for time. Time was 21:22. Started fast, finished fast.

Tuesday: Sprints with some frisbee guys: 2 rounds of the following: sprint 60M (70%) + 10 push-ups, 60M + 9 squats (narrow, normal, wide stance), 60M + 20 bicycle sit-ups, 60M + 30 lunges (lunge complex), 60M + 10 split planks, 60M + 6 rounds of tower of power (10 split planks, 5 start dips on each side, 10 reverse split planks).
Timed the second round at 16:00 for me (with some social calls).

Lot's of work

spoiled intentions

first was good under 29min 5km, but just after 2k the dreadmill halted to a stop (scared me to tears as I wasn't expecting the abrupt stop).

after the machine and I recovered, slow half km and then tried for a fast mile (aiming for 7:45). consistent at 12.5k for the first 800m and about to bring it up to 13k when the machine halted to a stop (this can't be good for my blood pressure).

ended with an easy 2k so I wouldn't go back to my room frustrated.

I dream of nosehill, the bow trail, and the mountains.

Popped my cherry

My 'turkish get-up' cherry that is...

30 tgu's, 30 tuck jumps, 30 burps (start from the squat, kick back to pushup, jump back to squat). Time was:
tgu's (5.5lb dumbell) - 3:18
tuckjumps - 2:03
burps - 4:56
total - 10:17

This workout got me soaked (stinging eyes, sweat dropping off my nose soaked - loved it) tgu's are fun, could probably take this w/o to 50's. Had contemplated repeating but the burps induce bile.

finished with a 1km run, planks x3 (1min, 35 sec, 25 sec - my abs were ok but my shoulders couldn't hack it after the above), supermans 15x2, leg throws 13 x3 and a 3km run (had only planned 1km as there is work to be done but the endorphins started flowing and I missed the high. Hey - it's been over 6 weeks since I've had chocolate ;)


Over the weekend, did a short 3km and a 300metre swim with some 1 min. egg beaters thrown in as penance.

A few metres shy

A 5K for time. Took Overunder's word on a route and was amazed at my sub-25 min time. A mapping showed the route to be about 200 m shy of 5K.

However, nobody's a stickler here, so I'll extrapolate to include the missing distance and report:

5K, 26 min. It felt good.

Still more than a minute better than the best I've done in a long time. The new route has the downhill part at the END of the run, rather than the beginning, which is a big help.

Six by eight

Last Friday. Early morning. Pressed for time.

6 x 800 m runs. Rest (walk/jog 120m) @75 seconds in between. Time for each 800m ranged from 3:35 to 3:50 min.

Total: 5.4 km in 28:37 min.

Quiet

But alive.

Last week saw much getting over jet-lag, work-lag and fam-lag. It was busy!

There was a surprise 3.5 k rescue run. That was fun, and much needed.

On Friday I did the Crossfit WOD of 70 burpees (did only 60 I think), 60 sit-ups, 5 45 lb DB swings, 40 pull ups (20 wide grip and 20 normal grip) and 30 70lb presses. Time was 28:40.

Not much happenned on the weekend. Fitness wise.

And back at the gym

Overunder suggested a quickie this morning. I never turn him down.

So I did this at the gym:

20 assisted pull-ups (65 lbs because I am a wimp)
30 push-presses (42 lbs)
40 back extensions
50 tuck jumps
60 sit-ups (on a slight incline)

= 14 minutes.

Then I finished off with 18 95 lb squats and 10 push-ups (from the toes, chest came no where near to touching the ground!)

And home again to my sweetie.

Uphill all the way

A few days ago, I thought maybe I should start thinking about running-for-frisbee. Because the seasons starts in a couple of weeks, and all my legs know are squats.

So, off to the park where there's a Very Steep Hill. The name of the game is Sprint Up the Hill, and the trick is to put full power in every stride. (27 strides up the hill, though Overunder does it in 9.) Repeat five times.

Rest for 90 seconds, then do it again. And again. A killer 15 minute workout.

I jogged about a kilometer there and about three back.

RIP Trojan Power Station 600

you were good to me while it lasted.... The machine's dead, cables severed - it's a horrible scene. I to need to get even more creative with my strength workouts and fast.

Today (in mourning)

1km runs with 10 squats (with 10k dumbell), 10 pushup, 15 situp as rest periods.
7 rounds total
started at 9,10,11,12,11,10,9 (KILOMETRES MS. HEDDA! - neither I nor this treadmill have 12MPH in us).
Run time 40:19.
Total w/o time just over an hour.

rock me gently

The way I was feeling all night and day after a wee boat ride on the indian ocean. Playing in the surf is a work out right?

Today
Ladder run (or tempo per Ms Hedda).
1 min at 7, 7.5 to 11 and then back down to 7 x2
total time 34 mins and 5k

After,

100 squats, 50 pushups, 150 situps looked like 20, 10, 30 x5
time 16 mins flat. Slower than the first time I tried but my form has greatly improved. Last time there was no way my chest was touching the floor on the push ups, and I did crunches. Ont the 'legs prayer style' no assistance. Holy hard.

A shoutout to Metric and 'help, i'm alive...' fantastic momentum song!

Home again, home again...

Last week I managed 2 workouts while away:

12 minute run (2.5K) then 3 rounds of 25 inclined situps, 8x 35lb db clean and split jerks, 10x 50lb db bench press.

On another day a 24 minute run (4.5 k). Meh.

Today, the crossfit WOD, adjusted: 50/8, 40/6, 30/4, 20/2, 10/1 of Wall ball toss / muscle ups. I subbed a 20 lb jumping thruster and 3 x pull ups + 3 x dips = 1 muscle up. Time was 25:45. Lame-o.

Return from hiatus

Enjoyed some serious laziness while on holidays. Laziness also involved copious amounts of cake and ice cream. Alas, all good things must come to an end. :-)

Saturday: 5-6k run, with bench push-ups (10 per bench; 5 or 6 benches)

Sunday:

600 m/3 min row (this is always my warm-up)

Chin-ups: 5 singles

3 rounds:
10 jumping squats (42 lb)
15 push presses (42)

3 rounds:
7/arm db snatches (20, 25, 25 lb)
12 v-situps

3 sets:
8/arm bent-over rows (30 lbs)

Tempo run: 1 min at 6, 6.5, 7, 7.5, 8, 8.5, 9, 6 mph (7.5 min in total; I spent 1.5 min at 7 mph because I was fiddling with my music. Settled on LL Cool J to get me through.)

A week's worth

Turns out the internet is as reliable as the power.

Saturday
repeat the 800m, 10 burpees x 5
time was 33:20 (800m run at 11,11,10,9,9 km/h)
burpees still suck, but they are becoming more fun!

Monday
800m ladders - 9,10,11,12,11,10,9
time was 33:12 and I broke a 28min 5k (I have to admit I am enjoying the shorter speedier runs. Most likely because staring at oneself in a mirror only a foot in front of one's face is an evil mind game).
finished up with 50 lunges, 30 pushups (knees) and some odd number of situps

Tuesday
chest: 31.5k x7,3,4
shoulder (single arm): 10k x3,3,3 Finishers(later) 5k x23
lats (shoulder width grip): 31.5k x5,5,6
squats: 5k x10, 10k x10, 20k x7,7,7 (barbell goblet grip)
3k run, 20mins

Wednesday
nice run, just under 6k in 36mins.
followed by 50 pushups, in sets of 15 (one of 16) and 4 from my feet! This excites me, I'm getting stronger.
30 situps middle, 3o left, 30 right (sets of 15)

Today
chest: 31.5k x6,5,4
shoulder (single arm): 10k x3,3,3 Finishers(later) 5k x15
lats (shoulder width grip): 31.5k x5,5,6
squats: 5k x10, 10k x10, 20k x10x8x10 (barbell goblet grip)
press (single arm from ground): 10k x7,8,10 (the grip on the chest press machine doesn't focus on the chest so added these in. All I (and daddy-O) could think of sans bench.

Li'l Jaunt

Made up a running workout for today:

Warmed up with an 800 m run then ran 9 consecutive 800 m runs where the first 400 m were max effort for time and the last 400 m were jogged in. No rest between 800 m runs (well, some sips of water).
400 / 800 times were times were:
1:27 / 3:48
1:16 / 3:40
1:25 / 4:40
1:20 / 4:20
1:41 / 4:30
1:26/ 4:40
1:41 / 4:38
1:22 / 4:30
1:42 / 4:30

There was a wind one way. Fun!

Cipro to the rescue

I am not normally a fan of antibiotics but a semi ravaged body is better than a completely ravaged body. After four days of *rest* I was excited to start back with some strength work.

Warm up and cool down with a nice easy mile. Was going to take the cool down further but I was losing steam and need it for studying tonight.

chest: 31.5k x5,5,5
shoulder (single arm): 10k x3,3,3 Finishers(later) 5k x23
lats (shoulder width grip): 31.5k x3,3,5
squats: 5k x10, 10k x10, 20k x5x5x5 (the goblet grip of the barbell will limit increasing weight, and there's only a 25k left, but man these get my heart pumping)

Even happier that, not only did I not lose any ground, I seem to be getting stronger (especially in the soulders - can't wait to get my hands on a bar).


BTW - overunder you are a machine. Not sure 'bout your karma, you may return reincarnated as one such yogi...

When I saw the Crossfit WOD today

I was actually excited. Now, not so much.
For time:
50 x 24 inch box jumps (did 40 as I got the boot from the room, fucking yoga nazi bitch).
50 pull ups (did 30 strict, 5 chins, 15 jumping pull ups)
50 25 lb db swings (1 POOD?)
50 walking lunges
50 Knees to elbows (did sit ups)
50 45 lb push press
50 wall ball toss, 20 lb ball (did 50 thrusters with 20 lb bar, throwing the bar violently upward)
50 burpees (did 25 as the bile was rising)
50 double unders (did 25 tuck jumps because of fucking yoga nazi bitch and time was running out. andiwastired.)

time = 31:44. Not quite like the super people.

meh

my worst day since my "return". not sure if i hadn't eaten enough or if the coed "tryouts" took more out of me then i thought.

squats: 275x5, x3, x2. will do 275 again, if i miss again i'll drop
bench: 157x3; 145x5, x5. meh

didn't do any metcon as i wasn't feeling the love.

Giraffe was there.

Somebody is going to get hurt this week

In a testosterone rage, to be certain.

Crossfit DT, scaled for lesser people:

4 rounds (supposed to be 5 but I just didn't want to do 5) of 12 x 135 deadlift, 9 x 115 powerclean, 6 x 95 split jerk. Time was 20:10.

cleans and 800's

cleans: 132x3. frig.

metcon: from Crossfit Endurance - 800m x5/90s rest. Did these at 8mph on the dreadmill
25:15.

1/2 lb of butter & a cup of cream

In my dinner last night, meant morning yoga by the sea was a no go this morning. When everything finally settled, I decided for more pain by attempting tabata something else, as posted by the love birds last weekend. My results looked like this:

pullups (27k or 59lbs lat pulldowns): 12, 8, 7, 6, 5, 4, 4, 3 = 49
pushups (from knees): 16, 8, 3, 3, 0, 4, 2, 2 = 38
situps (feet hooked): 12, 10, 9 ,5, 6, 6, 6, 6 = 60
squats: 13, 15, 10 , 11, 9, 5, 8, 9 = 80

total = 227

I think I will have to slow down on the pushups and try for greater consitency, The zero was a much needed thirty second rest.

warm up and down with an easy mile.