1600,1200,800,400 m runs, 3,2 &1 minutes rest respectively in between.
Times: 6:01, 4:56 (this is the hardest run by far), 2:56 (surprise!) and 1:24. Windy and a little cold today and the sun was shining like it does in autumn; brightly, but in relieved acquiescence of the long, dark months to come.
Thursday, September 15, 2011
Wednesday, September 14, 2011
Wednesday = golf
It was in a cart. It was with Wingates. I assume that doesn't = calorie deficit.
It WAS for charity thou - must count for something.
The heaviest thing I lifted was a too small wine glass :(
It WAS for charity thou - must count for something.
The heaviest thing I lifted was a too small wine glass :(
gravity wins!
Today, I didn't blow the doors off with volume (the reset with the press was pretty heavy, don't know what is up with that but will likely not hit the gym until back in YYC next week).
press: 110x5,5,6
barbell rows: 145x8,8,8
curls (again, the chins were not light & bouncy): 72.5 x8,8,12
Links I've been checking out lately:
Dan John
Mark Rippetoe
The world's strongest librarian (esp. his review of Convict Conditioning)
press: 110x5,5,6
barbell rows: 145x8,8,8
curls (again, the chins were not light & bouncy): 72.5 x8,8,12
Links I've been checking out lately:
Dan John
Mark Rippetoe
The world's strongest librarian (esp. his review of Convict Conditioning)
Tuesday, September 13, 2011
Tuesday = flat abs and a lot of sweat
Modified version of http://www.fitness-training-at-home.com/flat-tummy-exercises.html ( modified by HK)
Thrusts: 1st set I used too light a weight (10 and got to 34 and got bored so stopped!). Then: 15lbs (x2): 10,9
Knee ups: 1st set trying to figure it out and realized I can't do it with straight legs. Then: 20,21
Deep swings: 30lbs: 10,7,7
Killer twist: 15 lbs: 12/8, 10/10, 10/6
Ok, HK, tell me where I am pansying out and need to get my butt in gear.
Enjoying this site for exercise idea combinations. Any others you'd recommend?
Thrusts: 1st set I used too light a weight (10 and got to 34 and got bored so stopped!). Then: 15lbs (x2): 10,9
Knee ups: 1st set trying to figure it out and realized I can't do it with straight legs. Then: 20,21
Deep swings: 30lbs: 10,7,7
Killer twist: 15 lbs: 12/8, 10/10, 10/6
Ok, HK, tell me where I am pansying out and need to get my butt in gear.
Enjoying this site for exercise idea combinations. Any others you'd recommend?
Squatty-squat-squat-squats
Today's crossfit WOD: 1x1x1x1x1 reps of overhead squats, front squats, back squats (3 sets, 15 total).
Warmed up with a 65lb barbell: 10 deadlifts, 10 squats, 10 hang cleans, 10 squat cleans, 10 sumo-high-pull deadlifts, 10 presses, 10 overhead squats.
Weights:
Overhead squats- 75,85,95,105,115. Clearly shoulder strength is the gating item here. And man it would be nice to throw the bar down rather than manage it to the ground.
Front squats- 135, 155, 175, 185 failed x3 (arms need to be higher), 175, 155.
Back squats- 225, 245, 265, 265, 265.
Finished with 135 bench press x 10 and a stretch.
Warmed up with a 65lb barbell: 10 deadlifts, 10 squats, 10 hang cleans, 10 squat cleans, 10 sumo-high-pull deadlifts, 10 presses, 10 overhead squats.
Weights:
Overhead squats- 75,85,95,105,115. Clearly shoulder strength is the gating item here. And man it would be nice to throw the bar down rather than manage it to the ground.
Front squats- 135, 155, 175, 185 failed x3 (arms need to be higher), 175, 155.
Back squats- 225, 245, 265, 265, 265.
Finished with 135 bench press x 10 and a stretch.
Monday, September 12, 2011
Bikini butt
Worked on the bikini butt tonight
http://www.fitness-training-at-home.com/glute-building-exercises.html
12 reps; 2 sets
Killer twist is a great one. Did it with 15lbs.
http://www.fitness-training-at-home.com/glute-building-exercises.html
12 reps; 2 sets
Killer twist is a great one. Did it with 15lbs.
ontario
there are lakes, hills, trees. i went fishing saturday, i caught a wall-eye. i also was able to bait my own hook with a live minnow and take my own fish off the line. like a big boy. houseboating on sunday.
Sep 8 (back in regina)
press: 122x2,2,2 (reset to 110)
snatch: 95x3x5
chins: 8,7,4
bb curls - 72.5x8,8,5 (yeah, i did curls, but only to improve my chins and not out of vanity - though my arms are awesome when holding a walleye for the camera ;-)
Sep 12 (dryden - pretty good gym, pleasantly surprised, old-shooley)
bench: 152.5x5,5,5
lying try x: 52.5x8,8,10
I was going to do snatches or chins but high school ended, the gym filled, and i felt old. have to remember that for wednesday.
Sep 8 (back in regina)
press: 122x2,2,2 (reset to 110)
snatch: 95x3x5
chins: 8,7,4
bb curls - 72.5x8,8,5 (yeah, i did curls, but only to improve my chins and not out of vanity - though my arms are awesome when holding a walleye for the camera ;-)
Sep 12 (dryden - pretty good gym, pleasantly surprised, old-shooley)
bench: 152.5x5,5,5
lying try x: 52.5x8,8,10
I was going to do snatches or chins but high school ended, the gym filled, and i felt old. have to remember that for wednesday.
Week 1 with the Glee Club
I feel so privileged to be a member . . . I am coming out of the comments . . .
Sunday: p90x chest, shoulders, and tris workout (ouch!)
Saturday: KFit lower body + ab ripper
Thursday: Dog walk with 90 lunges; rail push ups (2x 30); tricip dips (2x 25); squats (a few sets of random amounts - I was walking the dog and not so focused on the workout!). Also did the stuff Sarah gets me doing on the ball upright while walking (Pete was quick to remind me he lives in this neighbourhood too and can I refrain from this silliness . . .)
Wednesday: KFit upper body
Tuesday: Sarah's #2 workout (minus lunges because of ankle but added some squats)
Monday: p90x yoga
Sunday: p90x chest, shoulders, and tris workout (ouch!)
Saturday: KFit lower body + ab ripper
Thursday: Dog walk with 90 lunges; rail push ups (2x 30); tricip dips (2x 25); squats (a few sets of random amounts - I was walking the dog and not so focused on the workout!). Also did the stuff Sarah gets me doing on the ball upright while walking (Pete was quick to remind me he lives in this neighbourhood too and can I refrain from this silliness . . .)
Wednesday: KFit upper body
Tuesday: Sarah's #2 workout (minus lunges because of ankle but added some squats)
Monday: p90x yoga
Sunday, September 11, 2011
A dietary aside
I've been seven days off the wheat, but have witnessed no miracles. (The one I was hoping for was the miraculous disappearance of five pounds.)
Turns out, I didn't each much wheat anyway. I only had to make two changes to may usual diet: 1) don't eat Tim's lefties, and 2) pizza crust made of chickpea flour instead of pita. Other than that, wheat didn't come up. And Tim only had wheat like two or three times during the week: a bowl of cereal one day, and a peanut butter sandwich on another day. Maybe a couple of cookies.
So, I guess we're not suffering from wheat over-exposure, so I don't think there will be any miraculous cures in my future either. I like it though: I'm going to stick with it as a general (but not hard and fast) rule.
Turns out, I didn't each much wheat anyway. I only had to make two changes to may usual diet: 1) don't eat Tim's lefties, and 2) pizza crust made of chickpea flour instead of pita. Other than that, wheat didn't come up. And Tim only had wheat like two or three times during the week: a bowl of cereal one day, and a peanut butter sandwich on another day. Maybe a couple of cookies.
So, I guess we're not suffering from wheat over-exposure, so I don't think there will be any miraculous cures in my future either. I like it though: I'm going to stick with it as a general (but not hard and fast) rule.
Friday, September 9, 2011
Crossfidiot
Did this today:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 55 lbs dumbell
30 Sit-ups
20 Hang squat cleans, 30 pound dumbbells
25 Back extensions
30 25 lb thrusters (for wall ball)
500m row (for 3 Rope climb ascents)
Did it all in 27:57. Now I feel a little dumber. Dumb-ish. Stupider.
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 55 lbs dumbell
30 Sit-ups
20 Hang squat cleans, 30 pound dumbbells
25 Back extensions
30 25 lb thrusters (for wall ball)
500m row (for 3 Rope climb ascents)
Did it all in 27:57. Now I feel a little dumber. Dumb-ish. Stupider.
Running with the black lung
Awkward and slow. But geez it's a beautiful summer day here. Yes, summer! Officially, for another couple of weeks, and the 27 degree sun today is showing it off. Plus, mother nature owes us a few weeks since spring was such gunk this year.
Anyway.
About 6 slow-ish, hacking kilometres, with some "proper" bench push-ups along the way. (10, 5, 8, 5. Some benches were lower than others; some were closer together than others -- ie. less recovery time between sets!)
Starting tomorrow, three consecutive days of frisbee games. That should clean out the old lung
Anyway.
About 6 slow-ish, hacking kilometres, with some "proper" bench push-ups along the way. (10, 5, 8, 5. Some benches were lower than others; some were closer together than others -- ie. less recovery time between sets!)
Starting tomorrow, three consecutive days of frisbee games. That should clean out the old lung
Wednesday, September 7, 2011
regina
road trip to Regina. I checked out the U of R athletic centre. The campus was beautiful and about 30 degrees. I'm sure it's that nice in January.
Sep 6 - bench 152.5 x 4,4,3; cleans 137.5 x3x5; lying tri x 50x8x3.
Sep 7 - LSD in the 'hood. 6.1km/44:27
Sep 6 - bench 152.5 x 4,4,3; cleans 137.5 x3x5; lying tri x 50x8x3.
Sep 7 - LSD in the 'hood. 6.1km/44:27
Tuesday, September 6, 2011
Its true,
She's got the black lung.
Today, a watch-less 5k (for sure it was sub-20, Tim...) and then 7 x 4 pullups, 4 dips, 10 back extensions, no rest in between.
Today, a watch-less 5k (for sure it was sub-20, Tim...) and then 7 x 4 pullups, 4 dips, 10 back extensions, no rest in between.
I've got the Black Lung
'Nuff said?
No pneumonia, but jeezus I'd sure like a good night's sleep sometime soon. I'm down to viewing "active lifestyle" as a successful workout. Like today: mowing the lawn with Tim in the backpack. (Not bad doing your yardwork listening to "Go Mommy, Go Mommy!" in your ear. Dude is serious about lawnmowing.)
Last time I took the child for his "well baby check-up" was at the 18-month mark, and he weighed about 27 lbs. Given that he's grown about about 8 inches in height since then -- seriously, the stepmoms measured him in July and this weekend and he's grown a full inch -- things like trips to the market (wherein Tim rides in the backpack), and stroller runs actually involve pushing a lot of weight.
Also, the kid is a sucker and still wants to be carried around all the time. This activity, I figure, contributes to my push-up training, in terms of biceps lower back work. Which is why I'm posting this on our workout blog. I can't work out like I used to, but motherhood has its quiet ways of paying you back.
No pneumonia, but jeezus I'd sure like a good night's sleep sometime soon. I'm down to viewing "active lifestyle" as a successful workout. Like today: mowing the lawn with Tim in the backpack. (Not bad doing your yardwork listening to "Go Mommy, Go Mommy!" in your ear. Dude is serious about lawnmowing.)
Last time I took the child for his "well baby check-up" was at the 18-month mark, and he weighed about 27 lbs. Given that he's grown about about 8 inches in height since then -- seriously, the stepmoms measured him in July and this weekend and he's grown a full inch -- things like trips to the market (wherein Tim rides in the backpack), and stroller runs actually involve pushing a lot of weight.
Also, the kid is a sucker and still wants to be carried around all the time. This activity, I figure, contributes to my push-up training, in terms of biceps lower back work. Which is why I'm posting this on our workout blog. I can't work out like I used to, but motherhood has its quiet ways of paying you back.
Saturday, September 3, 2011
Crossfidiots
Can't wait 'til you guys stop doing Crossfit so I can start using this term. I made it up. Like when I was 5 and invented PB&J. I'm kidding about the name but I do like the sound of it.
Here's what I've been up to:
Aug-30: press - 120*5,5,5; chins - 6,5,3 (big drop off here)
Sep-1: bench - 150*5,5,5 (last rep was pretty exciting); snatch - 85x3x5 (can't wait to upgrade to split snatches - just wanted to say that)
Sep-3: press - 122*5,2,3☆; chins - 7,6,5
<some time later>
squats - 245x5,5,5; lying tri ext 47.5x8,8,10
I've also been doing some rope skipping. not hard, just trying not to be a knob at it.
The ☆ means a Personal Record (for 5RM).
Here's what I've been up to:
Aug-30: press - 120*5,5,5; chins - 6,5,3 (big drop off here)
Sep-1: bench - 150*5,5,5 (last rep was pretty exciting); snatch - 85x3x5 (can't wait to upgrade to split snatches - just wanted to say that)
Sep-3: press - 122*5,2,3☆; chins - 7,6,5
<some time later>
squats - 245x5,5,5; lying tri ext 47.5x8,8,10
I've also been doing some rope skipping. not hard, just trying not to be a knob at it.
The ☆ means a Personal Record (for 5RM).
cooler here!
at least as the sun sets (much nicer than when daddy-o and i were here earlier this year). took advantage with a lovely 5k run along the back roads. 30 minutes (felt faster but i was reveling in being outdoors).
have been doing daily sets of 4x10 knees on bench push-ups, each followed by 1 x 10 sec plank, 10 sec eccentric push-up, 10 sec plank push-up hold.
fun, but am now having left shoulder/back/trap pain and swelling (this typing on my lap and at the kitchen table all day ain't helping either). going to take it easy for a while, don't want to end up playing ulti with a sock in my fist. that being said, lovely kayak around the peninsula this am, and leaving soon to go join the canadians for 'sports afternoon'.
Happy labour day les amis!
have been doing daily sets of 4x10 knees on bench push-ups, each followed by 1 x 10 sec plank, 10 sec eccentric push-up, 10 sec plank push-up hold.
fun, but am now having left shoulder/back/trap pain and swelling (this typing on my lap and at the kitchen table all day ain't helping either). going to take it easy for a while, don't want to end up playing ulti with a sock in my fist. that being said, lovely kayak around the peninsula this am, and leaving soon to go join the canadians for 'sports afternoon'.
Happy labour day les amis!
Friday, September 2, 2011
Last Summer Sprints
So hot out!
5 x 200M sprints, 400M recovery run. Exhausting. Forty pushups on the way back.
5 x 200M sprints, 400M recovery run. Exhausting. Forty pushups on the way back.
Wednesday, August 31, 2011
One Tabata, two Tabata
Did the Crossfit WOD today, scaled from 75 to 30kg's on the presses.
Max reps for 20 sec. 30kg push press, 10 sec rest, max reps for 20 sec. jumping lunges (alternating), 10 sec. rest/. Repeat 8 times.
Managed 93 presses, 120 lunges. Laid down on the gym fkloor for quite a while afterward. Ran 800m for a warm down (3:47).
Max reps for 20 sec. 30kg push press, 10 sec rest, max reps for 20 sec. jumping lunges (alternating), 10 sec. rest/. Repeat 8 times.
Managed 93 presses, 120 lunges. Laid down on the gym fkloor for quite a while afterward. Ran 800m for a warm down (3:47).
Happy Eid Mubarak!
and i did see the sun cross the moon last night (or the moon cross the sun - whatever?) and it was beautiful.
Today did an old crossfit guy i hadn't seen since my last stay here, only this time it looked like:
50 db swings (10k - 22lb)
21 left handed TGU's (2.5k - ~5lb)
50 db swings
21 left handed overhead squats (2.5kg)
50 db swings
21 right handed overhead squats
50 db swings
21 right handed TGU's
50 db swings
25:02 - much slower than last time - but 2 extra sets of swings, and a little less consistency with my workouts. It was killer nevertheless.
oh, and 2 sets of 10 knees on bench (chair) pushups earlier in the day followed by some eccentric push ups, holding for ten seconds in push up plank.
Look forward to stretching 'er all out at yoga tomorrow night, and taking Friday off. Field days are exhausting!
Today did an old crossfit guy i hadn't seen since my last stay here, only this time it looked like:
50 db swings (10k - 22lb)
21 left handed TGU's (2.5k - ~5lb)
50 db swings
21 left handed overhead squats (2.5kg)
50 db swings
21 right handed overhead squats
50 db swings
21 right handed TGU's
50 db swings
25:02 - much slower than last time - but 2 extra sets of swings, and a little less consistency with my workouts. It was killer nevertheless.
oh, and 2 sets of 10 knees on bench (chair) pushups earlier in the day followed by some eccentric push ups, holding for ten seconds in push up plank.
Look forward to stretching 'er all out at yoga tomorrow night, and taking Friday off. Field days are exhausting!
Tuesday, August 30, 2011
ulti in TZ!
just three on three but it was nice to get out, run around and throw the disc. plus, less people on the field means more space in which to run :)
afterwards, ran just shy of 1.5 miles in 10 mins (no stopwatch, no nothing on my person as recommended). straight for the pool. makes me think there is something to this fast mile the spouses attack on a regular basis. there is something to knowing you don't have far to go which really allows you to push yourself. that and night was falling fast ;)
throughout the day, did sets of knees on the bench push ups (and some planks, both high and push up for good measure - thanks for the great article HK!). 4 sets of 10 - my triceps were quite noisy afterwards.
oh and some yin yoga on the weekend. how i love thee. "strength through surrender" - nice.
afterwards, ran just shy of 1.5 miles in 10 mins (no stopwatch, no nothing on my person as recommended). straight for the pool. makes me think there is something to this fast mile the spouses attack on a regular basis. there is something to knowing you don't have far to go which really allows you to push yourself. that and night was falling fast ;)
throughout the day, did sets of knees on the bench push ups (and some planks, both high and push up for good measure - thanks for the great article HK!). 4 sets of 10 - my triceps were quite noisy afterwards.
oh and some yin yoga on the weekend. how i love thee. "strength through surrender" - nice.
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