Long slow run after a week of mousing. Wow, tight hip flexors. Ran the bridge (300M?) as fast as I could. 48 minutes total time. Did some push ups and 3 x 10 25lb db presses after and throughout the day.
Congratulations on a growing family Josey. Also, Nice push-ups! You know, while O2 may be more plentiful at sea level, so is gravity! That's hard work.
Sunday, November 27, 2011
errr
so after my tough talk on Wednesday about my squats, I hurt my back getting ready for bed. for fucking realz. Short term, I'm taking squats, deadlifts, cleans, snatches, and presses out of the rotation (leaving bench & chins). Long term, squats and deadlifts may be out. Snatches preferred over cleans. I hope I'll be able to do front squats and sumo deadlifts. Also, maybe I can do 20 rep squats at some point. I'm kind of taking this seriously because I haven't done anything really silly with my technique in 2 1/2 years, I didn't lift at all for 5 months last year etc. On the plus side, two glasses of wine and a couple of ciders really loosened things up and it even feels better today (I don't get that but I'll take it).
yesterday -
bench: 5x5 up to 160
dips: 3,3
today -
chins:10 9 sets of 4, 10th set for 3, 11th set of 2 for at total of 41.
then a bunch of curls in the squat rack.
yesterday -
bench: 5x5 up to 160
dips: 3,3
today -
chins:
then a bunch of curls in the squat rack.
Auntie Jo!
Yup! Owen David was born yesterday in toronto (where sadly, i am not). He shares his birthday with Grandpa Dave, who i am certain is over the moon in his own quiet way.
After the tears were shed, I practiced some quiet gently yoga before bed, sending love and blessings home (hokey? maybe. but helps me feel close and useful in some way)
Today I ran. 3k, then 2 fast'er' 800ms (4 mins is fast for me these days), then 1k. I am in no way ready to speed these up, but I must say it is nice to run at sea level and not feel like my lungs are going to burst.
Also:
5 x 5 push-ups (from toes!)
After the tears were shed, I practiced some quiet gently yoga before bed, sending love and blessings home (hokey? maybe. but helps me feel close and useful in some way)
Today I ran. 3k, then 2 fast'er' 800ms (4 mins is fast for me these days), then 1k. I am in no way ready to speed these up, but I must say it is nice to run at sea level and not feel like my lungs are going to burst.
Also:
5 x 5 push-ups (from toes!)
Friday, November 25, 2011
Taste the pain
Back to this killer: 16-12-8-4. I recalibrated the routes for fine-tuning (most sets needed a few more metres). And felt like I was gonna puke after each set. As usual.
Run
1600 m = 7:10 (6:56, 6:38)
rest 3 min
1200 m = 5:29 (5:23, 5:17)
rest 2 min
800 m = 3:37 (3:23, 3:59)
rest 1 min
400 m = 1:44 (1:35, 1:43)
Total = 24 minutes (23:17, 23:38)
A little slower than usual -- maybe me, or maybe the adjusted routes (a bit of both.)
Followed this with 20 minutes of very active play in the park. Just wanted to run around on the grass and insisted I join in - up and down the hill; skipping the length of the basketball court; hodling him at chest height for spinning around (again and again); and jogging with him on my "doh-da's" (shoulders).
Yesterday, I managed an unexpected workout when I had to run back and forth and back again to the garage to sort out getting my car registered. About 4 km, and the car is now officially registered in my name.
Run
1600 m = 7:10 (6:56, 6:38)
rest 3 min
1200 m = 5:29 (5:23, 5:17)
rest 2 min
800 m = 3:37 (3:23, 3:59)
rest 1 min
400 m = 1:44 (1:35, 1:43)
Total = 24 minutes (23:17, 23:38)
A little slower than usual -- maybe me, or maybe the adjusted routes (a bit of both.)
Followed this with 20 minutes of very active play in the park. Just wanted to run around on the grass and insisted I join in - up and down the hill; skipping the length of the basketball court; hodling him at chest height for spinning around (again and again); and jogging with him on my "doh-da's" (shoulders).
Yesterday, I managed an unexpected workout when I had to run back and forth and back again to the garage to sort out getting my car registered. About 4 km, and the car is now officially registered in my name.
Thursday, November 24, 2011
strength and stretch
ab strength to be specific. yikes. i like this yoga video, i will come back to it more often.
Wednesday, November 23, 2011
Kick boxing
Monday went to regular KFit class.
Tuesday - nothing as gave a RR talk
Tonight I did kickboxing with Nat teaching. Oh boy. What a great workout! (Zumba cancelled for some reason).
Tuesday - nothing as gave a RR talk
Tonight I did kickboxing with Nat teaching. Oh boy. What a great workout! (Zumba cancelled for some reason).
tomatoes
squat: 275x5 h
clean: 140x4 m - and this was supposed to be a 145 (heavy day being 155). but whatevs. i totes got this. eventually
bench (light day is dips MRx2): 3,3. doesn't look like much but it was more than i expected. really focused on getting the shoulders below the elbows (even took a video to help with the potential cognitive dissonance)
The squats were easier than I expected. I spent the whole morning obsessing about whether to go for 270 or 275. The choice was right. It was hard but not hard like your hair being on fire or being wracked with doubt in the hole as you wonder whether this will be the one where the discs in your spine behave like the tomatoes on your burger (sheering force!).
clean: 140x4 m - and this was supposed to be a 145 (heavy day being 155). but whatevs. i totes got this. eventually
bench (light day is dips MRx2): 3,3. doesn't look like much but it was more than i expected. really focused on getting the shoulders below the elbows (even took a video to help with the potential cognitive dissonance)
The squats were easier than I expected. I spent the whole morning obsessing about whether to go for 270 or 275. The choice was right. It was hard but not hard like your hair being on fire or being wracked with doubt in the hole as you wonder whether this will be the one where the discs in your spine behave like the tomatoes on your burger (sheering force!).
migration
birds by the thousands. i assume from northern europe. mesmerizing... until the rains came. before all that, i ran another 5km in another 30 mins and it felt great.
did an hour of yoga - mostly twisting poses - wrung out those organs before bed.
did an hour of yoga - mostly twisting poses - wrung out those organs before bed.
Tuesday, November 22, 2011
Crossfit (kid) demo
So, Ken was describing to me a xfit workout involving a move where you walk your feet up a wall to end up in a handstand (facing the wall). This, along with two other moves make up a circuit. In my consideration of this workout, I tried out the handstand move. It was pretty cool, pretty hard, though I ultimately passed on the workout.
The workout is here, but I really like Tim's demo:
The workout is here, but I really like Tim's demo:
Sweetness
Back from Korea. Hard work that overseas travelling.
Did Ms Hedda's "sweet" workout from yesterday. What a miserable treat! I did the 65lb barbell warm up (10x DL, Sq., SHPDL, Hangs, PC's Presses, OHS's). I only managed 3 rounds of the workout before feeling quite shaky (I am admittedly exhausted). So, 3 rounds of 500 m row (1:54, 1:57, 2:06), 10 dips, 10 pistols (each leg). Nineteen minutes and change.
Did Ms Hedda's "sweet" workout from yesterday. What a miserable treat! I did the 65lb barbell warm up (10x DL, Sq., SHPDL, Hangs, PC's Presses, OHS's). I only managed 3 rounds of the workout before feeling quite shaky (I am admittedly exhausted). So, 3 rounds of 500 m row (1:54, 1:57, 2:06), 10 dips, 10 pistols (each leg). Nineteen minutes and change.
Frost on the pumpkin
But a beautiful day for an easy run. Every time I passed a bench (4x, plus the porch steps at home), I did 20 step-ups. Most of the benches came up to the top of my knee.
7.5 km + 100 step-ups = 48 minutes.
Extra walking today: besides to nursery school, also had to walk to pick up a "sick" Ben from school, and in a while to pick up the car from the shop (about 1.5 kms). Luckily I won't have to walk back from there too.
Today's podcast was Shelagh Rogers' The Next Chapter, which is crap. My wish is for This American Life to air semi-weekly.
7.5 km + 100 step-ups = 48 minutes.
Extra walking today: besides to nursery school, also had to walk to pick up a "sick" Ben from school, and in a while to pick up the car from the shop (about 1.5 kms). Luckily I won't have to walk back from there too.
Today's podcast was Shelagh Rogers' The Next Chapter, which is crap. My wish is for This American Life to air semi-weekly.
hiatus
was 5 glorious days in South Beach with 11 other lovely ladies - only exercise being the midnight dance sessions and the ab workouts from the constant over the top laugh out loud moments.
find myself back on the African continent, only in the west this time, with a working treadmill. ran for 30 mins (until my knee told me it was time to rest) and about 5km. Slow run, with a few 2min bursts of speed work.
will do some yoga asanas before bed to not lose the progress I've made and to stretch (and because i miss it so!)
find myself back on the African continent, only in the west this time, with a working treadmill. ran for 30 mins (until my knee told me it was time to rest) and about 5km. Slow run, with a few 2min bursts of speed work.
will do some yoga asanas before bed to not lose the progress I've made and to stretch (and because i miss it so!)
Monday, November 21, 2011
Starr's Big 3
bench, clean, squat. 5 sets of 5 with the weight increasing every set.
there is a heavy, medium, and light day every week. i'm doing this for two reasons:
- i seem to have trouble recovering because i'm either over 40 or because i don't drink a gallon of milk a day
- the bench and clean are my two worst lifts. squat is my best. the sign of a thinker is one who can sit with two contradictory thoughts in their head and see both of them as true. that's what i'm telling myself anyway.
bench (H): 115x5, 125, 135, 145, 155x7
squat (M): 135x5, 165, 195, 225, 250
clean (L): 115x5, 115, 115, 125, 135. actually struggled at the end with the cleans. which is weird. though i'm doing 5 instead of 3 reps. and i did a lot on saturday. but it's still supposed to be light. we shall see if i have to lower my medium and heavy goals. the medium final set weight is the heavy day's 4th set. light day is the heavy day's 3rd set.
rollouts. 3x3.
jump rope. 90sx3 with 3.5 min rest.
there is a heavy, medium, and light day every week. i'm doing this for two reasons:
- i seem to have trouble recovering because i'm either over 40 or because i don't drink a gallon of milk a day
- the bench and clean are my two worst lifts. squat is my best. the sign of a thinker is one who can sit with two contradictory thoughts in their head and see both of them as true. that's what i'm telling myself anyway.
bench (H): 115x5, 125, 135, 145, 155x7
squat (M): 135x5, 165, 195, 225, 250
clean (L): 115x5, 115, 115, 125, 135. actually struggled at the end with the cleans. which is weird. though i'm doing 5 instead of 3 reps. and i did a lot on saturday. but it's still supposed to be light. we shall see if i have to lower my medium and heavy goals. the medium final set weight is the heavy day's 4th set. light day is the heavy day's 3rd set.
rollouts. 3x3.
jump rope. 90sx3 with 3.5 min rest.
In the deep, dark dungeon
Warmed up with 500 m row and Ken's bb routine (45 lb, 10 x dl, hang clean, sumo dl high-pull, squats, OH squat with a broom, presses).
Four rounds for time (ie: as quickly as possible with minimal breaks):
500 m row (2:07-8 min)
12 bench dips (feet up on the ball)
10/leg pistol squats (alternating legs after 5)
= er, around 22 minutes? I had some timer trouble. I'll have to do this again with a better system, as that number seems a bit high.
Cool down with an easy 500 m row.
My pistol squats are not yet free-standing. I use a band around a pole for balance, rather than holding the pole itself, to eliminate the possibility of hoisting my weight with something other than my leg. (A band broke on me today. That was fun.) Still, the effect of being able to keep myself upright even though I'm prone to falling back is a bit like using a smith machine for squats, right? I will keep working on form and strength until I can do these free-standing.
This was an intense little circuit that left both my arms and legs a little rubbery. To make it an outdoor workout, you could substitute two minutes of skipping or running.
Four rounds for time (ie: as quickly as possible with minimal breaks):
500 m row (2:07-8 min)
12 bench dips (feet up on the ball)
10/leg pistol squats (alternating legs after 5)
= er, around 22 minutes? I had some timer trouble. I'll have to do this again with a better system, as that number seems a bit high.
Cool down with an easy 500 m row.
My pistol squats are not yet free-standing. I use a band around a pole for balance, rather than holding the pole itself, to eliminate the possibility of hoisting my weight with something other than my leg. (A band broke on me today. That was fun.) Still, the effect of being able to keep myself upright even though I'm prone to falling back is a bit like using a smith machine for squats, right? I will keep working on form and strength until I can do these free-standing.
This was an intense little circuit that left both my arms and legs a little rubbery. To make it an outdoor workout, you could substitute two minutes of skipping or running.
Sunday, November 20, 2011
yesterday
snatch: worksets at 110. getting back in the groove
clean: worksets at 145.
bench: worked up to one set of 150
deadlift: 285x5. pr.
poker last night. woke up at 2.
clean: worksets at 145.
bench: worked up to one set of 150
deadlift: 285x5. pr.
poker last night. woke up at 2.
Sunday
So, I decided on the "800m" (not sure why I call them this as I have no sense of the distance!)
Did 7 sets: 3 min hard followed by 30 sec rest
5 min warmup and then cool down run back to the car = 45 mins of moving
The first 3 sets had longer breaks as my watch was acting up and I couldn't remember how to get it to move from one interval to the next. Ended up setting one timer for 3.30. This confusion also meant I did an extra 30 sec sprint in the middle somehow! Really pleased how this went as my goal when I set off was 5 reps. Felt great. Nel had a blast (and then a bath, which she was less psyched about when we got home!). Beautiful fall day today. Love life! Woo hoo!
Did 7 sets: 3 min hard followed by 30 sec rest
5 min warmup and then cool down run back to the car = 45 mins of moving
The first 3 sets had longer breaks as my watch was acting up and I couldn't remember how to get it to move from one interval to the next. Ended up setting one timer for 3.30. This confusion also meant I did an extra 30 sec sprint in the middle somehow! Really pleased how this went as my goal when I set off was 5 reps. Felt great. Nel had a blast (and then a bath, which she was less psyched about when we got home!). Beautiful fall day today. Love life! Woo hoo!
My round up
Wednesday I did a short 15-20 min run with Nel then dropped her off and ran to Zumba and back
Thurs was another DIVA event so nothing.
Friday I was a slacker and missed working out for no reason
Saturday I did a good solid KFit class. Nicole taught so it was easy but I was able to really focus on technique and squeezing so good!
Today I am lazing on the sofa trying to gather motivation to head out on a run with Nel. I think it is going to happen soon! Just trying to decide whether to go to Conroy for a pootle or the storm pond for some 800m sprints.
Thurs was another DIVA event so nothing.
Friday I was a slacker and missed working out for no reason
Saturday I did a good solid KFit class. Nicole taught so it was easy but I was able to really focus on technique and squeezing so good!
Today I am lazing on the sofa trying to gather motivation to head out on a run with Nel. I think it is going to happen soon! Just trying to decide whether to go to Conroy for a pootle or the storm pond for some 800m sprints.
Saturday, November 19, 2011
Rounding out the week
It's quiet in here this week. Are you guys going to pounce with weekly round-ups?! Overunder's back from Korea tonight; it might be a few days before he's back on his feet.
Meanwhile, on Friday, I did a little bit of bodyweight stuff.
Row 1000 m easy (4:50 min)
Overunder's barbell warm-up: 10 of each of deadlifts, hang cleans, cleans, squats, overhead squats, presses. (All with 45, except the OH squats, for which I used a broom handle and still couldn't get down all the way. I think there were supposed to be sumo deadlift high-pulls in there, but whatever; I was plenty warm.)
Bodyweight:
25 push-ups (from the knees)
25/leg Bulgarian squat (like a split squat, but with back leg up on a bench. Sort of a precursor to a pistol squat.)
5 pike presses
90 sec hands/feet plank
10 two-leg assisted pull-ups
Cool down with another easy 1000 m row.
Plus my 4 km walk to nursery school. :-)
Meanwhile, on Friday, I did a little bit of bodyweight stuff.
Row 1000 m easy (4:50 min)
Overunder's barbell warm-up: 10 of each of deadlifts, hang cleans, cleans, squats, overhead squats, presses. (All with 45, except the OH squats, for which I used a broom handle and still couldn't get down all the way. I think there were supposed to be sumo deadlift high-pulls in there, but whatever; I was plenty warm.)
Bodyweight:
25 push-ups (from the knees)
25/leg Bulgarian squat (like a split squat, but with back leg up on a bench. Sort of a precursor to a pistol squat.)
5 pike presses
90 sec hands/feet plank
10 two-leg assisted pull-ups
Cool down with another easy 1000 m row.
Plus my 4 km walk to nursery school. :-)
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