Wakey wakey, achy achy

Still smarting from last night's ironman frisbee game, and Sunday's accidental-splitz during the wet playoffs that made my bad hip worse, I went for a simple mile today.

6:58 minutes. A few seconds faster than the last time on the same route.

It actually felt faster than that, but oh well. This will be my definitive route. Do you think I can scrape it down to 6:30 by summer's end?

I finished with presses: 60 lbs x 5, 2+3 push presses, 3+2 pp. (I know I should be doing five sets, but there are so many other things to squeeze into my little freebie morning! See below.)



Then jogged 2 km to Zellers (in a failed attempt) to procure bedding for the gerbil cages, which apparently will live to stink another day.

And stretch.

Second place

Sunday, in the Tuesday night league finals. Along with Mrs. McPie. We had fun over the course of two games, and worked pretty hard.

subliminal on [daddyocometograndmasters] subliminal off.

Today, 3 rounds for time of: 10x 95lb clean and jerk, 1000m row , 20 sit ups (should have been 50 to really have made this hard). Time was 22:30.

Reminder: stretch now and then

Or maybe today's lesson should be: don't try to make up for lost time by cramming a bunch of workouts into a week. Without stretching after any of them (needless to say, warm-ups were also in short supply.)

As a result, I just about ended up prone on a neighbours lawn when my glute max began seizing on the last round of this:

As many round in 15 minutes of:

400 m run

6 deadlifts (95 lb)

= 5 rounds + 150 m

Plus presses: 50 x 6, 6, 6; 55 x 5, 4 (I guess I shouldn't have been so nervous about these. I may be ready to try 60.)

Previously this week:

- 50 minute solo run the morning after frisbee (8.3 km)

- To and from Lac Leamy beach with a fully-loaded stroller; raced a thunderstorm on the way home (I won by about 4 minutes); about 7 km with a two-hour beach break at the 3.5 km mark :-)

1 Round

10 x 115 power cleans
50 back extensions
1 mile run (6:45)
10 x 215 Dead lift

13 minutes and change.

more later!

press: 118x5,4,2. give it one more shot before a 10% reset
chins: 7,6,6.

more later!

Balance this Sh|t Out

Warm up with a 2 K row, 8:29 then, with a 65 lb barbell, 10x each of deadlift, squat, hang clean, squat clean, shoulder press, overhead squat.

Then on to a long forgotten upper body. Five sets of max reps 135 lb bbq press / pull up: 10/10, 8/6, 6/4, 6/4, 4/4.

Uhhg.

Back at it ... again.

Okay, after two weeks off we're getting back to routine. Tim was excited all weekend to go back to "gool", and I was excited for my workout, especially after watching all those truly elite athlete play out CUC finals on Sunday. Facing activity after so long an absence is intimidating, so I fell back on my usual "spring-board" workout:

5 rounds for time:

50 squats
Run 400 m
= 16:15

(Last time: 16:50. Apparently two weeks isn't a career-ending break.)

Finished with 2 x 10 push-ups, and a little later in the park on the way home from school, 2 x 10 bench dips.

Today, walking around the market for two hours with a 35 lb* child on my back. Frisbee tonight - first game in three weeks.

*Estimate only. We skipped the two year check-up. Kid is so damned healthy and I'm on the lazy side. We measured Tim's height recently though, and if the theories are correct, he's on track to top out at 6'2". (He's grown 4 inches since January.)

missed nationals

But I was glad to see overunder's name when we were creeping the rosters. i'm sure he caught some bombs thrown by beasy. it was a kick to listen to the live streaming of the games on sunday.

ok:
Aug-8 - bench: 137.5*5,5,7; bb rows: 135*6,6,6
Aug-9 - 6k run. slow. not sure of the time.
Aug-13 - squats: 235*5,5,8; press: 116*5,5,5; chins: 6,6,6; curls: 30*14,14,14 (yup, did curls - hoping to improve my chins. and for vanity's sake ;-)
Aug-15 - bench: 140*5,5,7; bb rows - 140*8,8,9
<some time later>
3 rounds of 10 minutes biking (around 70 watts & 90 rpm, whatever that means)/10 burpees/6 TGU's @ 25lbs/2 rounds of 45lbs (a side) farmer's walk

so, if i'm not training for frisbee, am i only training to stave off old age? i think maybe but i think that might be a good enough reason.

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.