Pre/Post Nats

While on vacation in Maine did a few runs to be ready for 9 games of masters frisbee.

One session of 200 meter sprints followed by a 300 meter recovery jog. Managed 9 rounds with all sprints under 30 seconds.

A second session of 10 rounds of 3 burbees, a 20 yard throw then sprint chase. So fun! Then I did 20 x 40 yard sprints with a 10 second rest in between.

Nats: ran my ass off as best I could.

Today: 5k in 21:55 followed by 3x 20 sit ups and walking lunges.

CUC from calgary

Via the interwebs and the twitters, cheering on the dames and the gloomy men. Ain't technology grand!

After breakfast did:

Squats: 90 x3x3x4, 85x4**
Press: 62.5 x5x5x5
Eccentric pull-ups: 3x 5 second hold, 10 second drop
Pull-downs: 84x5x5x7
Back extensions: 15 x 5

**seem to be going a tad too deep and then just spooking myself. Think I will spend sometime with squat variations ( overhead, goblet, dumbbell) and come back to heavy in a few weeks.

Sipping a scotch in your honour overunder!

Green Mountain chins

At least someone got some exercise on our vacation.

(Rest stop in Vermont, on our way to Maine via NH.)

Superpike

Good times after bath.

just bench

home late: hungry and tired. but didn't want to lose progress so I did some bench presses. a fast bike ride home as my warm up,

80x5x5x5 finished w/ 45x20x20

was fed the moment i came thru the door and quickly feel asleep in a post meal bliss.

lazy week

spent weekend last camping in the mountains and have found the road to recovery rough (meaning: busy and tired). a couple of lazy runs last week, each about 5km in around 30 minutes. returned to the gym saturday am and did:

squats: 85x5x5x6 finished w/ 45x10x10
presses: 60x5x5x6 finished w/ 45x10x10
pull-downs: 72x8x8x14
eccentric pull-ups: x4 (holding at the top now for a few seconds, dropping much more slowly than the last times out)

those squats with the long ride yesterday have left me walking very deliberately today. another slow run home tonight.

whale watching

Lest we become whales, we must do this.

August 2: benched 135x8. (2 sets of 5 and the last set of 8 (max reps))
August 6: pressed 114x5. chins 5,6,6.
August 7: bike ride. We did 48k on our mountain bikes. We went down to Fish Creek Park, had a Pop Shoppe (yup), and then came on back home. Took about 4 1/2 hrs. We think. It definitely took us 1 2/3 hrs to come home but it was a couple of k's shorter.

Hope you guys are having a great break. Best to JK!

Bitch!

Jackie, from crossfit.

1000m row (3:55), 50 x 45lb thrusters (3 min), 30 pull ups. Total time =15:48. The pull ups were half the workout time. Fckers.

Iceline

So, a week and a half ago we went camping in Yoho National Park. Our site was called Takakkaw Falls and the falls sounded kind of like camping by a freeway. But it wasn't a freeway so it was awesome nature.

This picture of the falls we took across the valley of the Yoho River while we did the hike called Iceline. The hike starts off with a miserable slog of climbing most of the elevation of the hike in the first hour. But once that first bit is done, you spend the next few hours skipping along in complete awe of the scenery.

The hike was 17km with a 690m elevation gain. You got to do the climb to get past the trees for the views but oh my it can be tough. Hike took 6hrs almost to the minute.

here's johnny!

Fine, so we're posting again. Here are my details for the last couple of weeks. I hope you guys had a wonderful anniversary. We miss you guys. When are you coming out here?

Jul-11
squats 225*7
bench 125*8
chins 3,3,3

Jul-13
deadlift 245*8
press 105*6
chins 3,3,3

Jul-15
bench 127.5*8
chins 3,3,3

Jul-19
press 107.5*6
chins 5,4,4

Jul-21
bench 130*7
chins 5,4,4

Jul-23
press 110*5
chins 5,4,4

Jul-27
squats 230*7
bench 132.5*7
chins 5,5,4

joyeux anniversaire les amis!

cheers to you :)

tonight after a yummy dinner (daddy-o is becoming the king of the kitchen):

bench: 77.5 x5,5,6
pulldowns: 72 x5,5,11
eccentric pullups: 1 + 1 + about 6 or 7 jumps and immediate drops
back extensions: 20,20,20

lunch time run was a nice 6.7km in about 38.5 minutes (maybe i will start laying out distance beforehand and setting the timer).

Sunny day!

Its beautiful out. And my anniversary with my beloved! (#4)

5K, 22:01. Then 3 x 20 push ups.

Wait, that's one of my faves

The brutal 1600, 1200, 800,400m with 3,2,and 1 minutes rest in between.
6:04, 4:56 (this is by far the pukiest run ever), 3:27, 1:18.

Tonight was frisbee. A loss of 15 to 11 for us, but a good game.

One of my faves

I think I will tag it the "16-12-8-4" (Overunder's idea; I believe he will follow with a post of his own on this.) This is an excellent one - painful but so satisfying.

Run
1600 m = 6:38 (6:57)
 rest 3 min
1200 m = 5:17 (5:34)
 rest 2 min
800 m = 3:59 (3:25)
 rest 1 min
400 m = 1:43 (1:36)

Total -- 23:38 (23:32)

In parenthesis are the times from my previous crack at it. I have mapped a new route for these distances, so I'm not sure a comparison is fair; it's hard to know how precise Googlemaps Pedometer is. I'll just have to do it again soon with the current mapping and compare that.

Specifically, the initial mile seems a bit fast (see below). However, it DID feel pretty good...

Last Friday, I ran a mile and then did some squats and presses:

Mile - 6:48 min
Squats - 105 x 6, 6, 6
Presses - 45 x 10, 10, 8

"are you her father?"

yup. direct question. poor daddy-o.

on saturday am, quickly before the music started I did;

deadlifts: 75x5, 100x6
presses, 57.5 x5,5,7
rows: 50x 5, 70x6 no gas for more
back extensions: x10x10x10
knees to elbowz: x10x10

folked out the rest of the weekend. happily.

10 and 1's

never been a fan but my colleague (and today vent receiver) does these. secretly I found myself looking forward to the 1 minutes of walking - it might not be hot but it is humid.

we did just over 6km in just under 40 mins.

feel better. look terrible ;)

no heat wave in calgary

despite our keen desire, though makes the running more bearable.

just over 5km today, 30 mins flat. 16 out, 14 back.

took a break at the turn around point to do 3 sets of:
25 situps, 30 sec planks. 30 second break in between sets.

do i have to go back to work?

Slippery grip

In a hurry today, I did this with the empty barbell:

10 rounds of -
5 thrusters
7 hang cleans
10 sumo deadlift high-pulls
= 16:20 min

It's supposed to be as many rounds of the above as you can do in 20 minutes. See, for example, last Halloween (13 rounds).

Without the following excuses ( a) I haven't lifted weights since March so I am weak; b) it was HOT, my grip was not only weak but sweat-slicked, so I could barely finish the SDHP's in the last few rounds; and c) I had much else to do to prep for the arrival of my sis and nephew tonight) I may have managed 12 in 20. I'll try it again when the heat wave breaks and after doing a bit more upper body weights.

week 2

after the requisite rest that follows an 18km hike through/up the most beautiful mountain terrain I have yet to traipse across (daddy-o to post a few pics and elevation details) I was super stoked to get back to the weights. So stoked even, we turned down a mexican dinner invitation to hit the gym. Saying no to margaritas is a BIG deal to us glee'ers.

After a speedy bike ride home for warm up i did:

Bench: 75 x5,5,7
Squats: 80 x5,5,9
pulldowns: 60 x8x8x12

finisher: 5 rounds* of farmer's walk with 25lb plates per arm. time was 4:35.
*one round = walk ~10 metres, go up the stairs, walk ~10metres, go down the stairs

BTW - Those are some incredible miles being run in the national captial area! No wonder couple points are all the rage this summer :)

Hello from down under

Down under 6 minutes, that is.

1 mile- 5:48.

Finished up with 55 squats, 55 push-ups (with my feet elevated on a rock) and 55 sit ups.