Puss 'n boots

Did this today: the Crossfit Filthy Fifty

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I pussed out and did sit ups for the K2E's and 25 push ups for burpees (was running out of time and had a snotty nose) and 25 DU's at the end. Subbed 35lb DB for the KB swings and 25 lb bar thrusters for the wall balls.

Time was 34:20. Pretty exhausting. Glad I did it though.

Taking stock

Today is my first day off for a while. Thought it would be worth tracking what I've been doing. I'm not sure I have everything on the right days but overall it's what I've done

Mon 16: pump and Zumba
Sun 15: attack and flow
Sat: pump
Fri: 4 sets of 25 piston squats, 10 pushups, 25 sit-ups
Thurs: ?? Class and then 3 sets of speed work
Wed: speed work 5 sets of 3 min, 30'sec: 8 and 8.5 mph
Tues: pump
Mon: step
Sun: 45 min run and ultimate

A simple circuit

First three exercises using the 45# barbell. Last one with a 20# dumbbell, being careful not to hit the ceiling.

Five rounds, no resting:
10 jump squats
15 hang cleans
15 good mornings
8/arm single-arm presses

Bookended with some easy rowing for warm-up and cool-down.

In retrospect, it would've made sense to combine the hang cleans and good mornings and just done full cleans. Next time.

Frisbee on Sunday was fun, and I didn't die. Daddy-o, you were right, it's more my style of game! Have a few hotspots after not having run for a month - mainly the muscles radiating up from my ankles: I can barely walk. Emma, how did your ankle hold up in your game?

Yoga tonight!

Cold Remedy

Run 5k (24 min. at 1% incline). Deadluifts, 5x 135, 5x 205, 5x 245. Sit-ups, 75. Hot shower.

Walking in a winter wonderland

I'm filing Friday under "active lifestyle", thanks to the snow. To start, I loaded Tim into the backpack and hiked him through the snow to school (this was more efficient than digging the car out). I'm doing it this way from now on this winter - we both loved it! Walking briskly with nearly 40 pounds on your back gets your heart rate up a surprising amount!

But then, the cars did need digging out (Ken woke up with a big cold and worked from home), so I spent the nursery school time shovelling out the driveway. We'd had 24 hours of snow/freezing rain, so it was no small task.

After school, Tim enjoying some tumbling time in the snow, then it was sleigh-ride time: 20 minutes of me slogging through the unplowed streets with Tim in tow in the toboggan. Good ham/calf work!

All that fresh air after the holidays indoors = napping with Tim at naptime. A pretty awesome day.

Oh yes, I did go to yoga last Tuesday. Hot yin yoga. I LOVE IT. I forgot how awesome it is. So completely relaxing. Yin yoga is not a workout in any sense other than a means of facilitating better workouts in the future. But so relaxing that I don't think it's actually safe for me to drive home afterward. But I do.

I'm being sucked in

I've been at the good life almost every day. I'm quite enjoying it. When I haven't gone I've worked out at home or run. I'm in a groove and liking it. Been doing some speedwork on the treadmill too. I wonder how long this good behaviour will last? I'm usually good until it gets close to the time when I wear less clothes - then I pudge out again! Seems back to front!

Shrug it off

That's going to be hard to do tomorrow.

Borrowed the CF WOD from Saturday, scaled (also Mis Hedda's workout from a few posts ago).

Seven rounds for time of 15 DL's x 115 lbs and 15 push ups. Time was 17:33. This is a good workout and will improve your inablity to look behind when backing out of the driveway!

Well,

After weeks of inactivity- HAH! Absolutely not the case, but all activity was directed at the Work Monster Fuckhead.

Anyway, after this work imposed break, I managed to get to the gym for a 10K row (start back nice and easy). 42:48 was the time. Followed up with 20 front extensions and 20 slow push ups.

Over the Break I managed one awesome workout: getting through 2 pieces of this on someones 11th birthday: Love you Ben.

Back to school

I was almost afraid to work out today, it's been so long. And no "active lifestyle" in the meantime, either. I am going to be so screwed when I hit the turf next weekend. (Someone remind me to buy new cleats before then, please?)

So today, I approached the basement gym with trepidation and caution. Lightish weights, high-ish reps, nothing tricky. After a light warm-up that felt like a workout, I did this:

Five rounds:
10 squats (95#)
10 bench dips (feet on the ball)

Four rounds:
10 back extensions
40 v-sit ball tosses (3 kg ball) (Like this, but tossing the ball from hand to hand. Next time I'll do it like the video.)

(None of the above for time, but no rests - other than a few deep breaths - between sets or rounds.)

And a little stretch, which was way more stretching that I've done in weeks. Then, a wonderful yogurt smoothie. I missed these so much while away; all my sister had in the house was bread and cereal. I had to scavenge.

Resolution challenge for tomorrow: back to yoga?!

Goodlife

I'm a good lifer now. I did a body pump class about 5 days ago and my quads still feel like needles. Done some other classes which were disappointing but quite enjoyed the yogaesque body flow class tonight.

Happy heavier

So hard to fit these in during holiday time! Yesterday I started another plyo workout in the afternoon, but ended up getting interrupted a few times, lost my momentum, and gave up 2/3 of the way through. It was enough to make me sore today though.

Today, I planned another shortie.

Five alternating sets each of:

5 deadlifts - 145#
5 push-ups - slightly elevated (used The Blocks to neutralize my wrist position).

Jack Purcell

This was yesterday -
Press 115x2; 105x5,5,5
Chins 8,6
Run 2 miles @ 6.2 mph
More chins 6,6

Merry Christmas!

Grumpa

2 mile easy run in new grampa's basement.

plyo

Getting nervous for 4 x 4 frisbee starting in a couple weeks. So, I started my plyo training "regimen". I'm hoping to do this (hopefully more) at least one other time between now and January 8. It's loosely (or should I say, lightly) based on the p90x plyo workout.

In a nutshell:

12 different exercises x 2 sets of each x 20 reps/set = 480 reps of mostly squatty-type thingies.
(Eg: jump squats, squat jacks, laundry jumps, jumping split squats, swing kicks, and so on.)

Which isn't actually a lot -- my workout was only about 15 minutes long (plus easy 500 m rows for warm-up and cool-down). I had a very limited workout window: finished up by eating lunch at 3:30, swallowing the last bite as Tim woke whining from his very-short nap.

Omg! I'm flying!

"you're in a chair in the sky"

Bench 145x5,5,10
Dips 5,4,4
Chins 7,6,5

Louie.

one more sleep

4 mile run. 5.6mph. Actually didn't feel godawful which is kind of new.

curly

press: 112.5x5,5,7
squat: 225x10
chins: 7,6,6
curls: 65x12,10,10

Hello! Still alive!

Went for a speedy 45 min run today thru Spanish national parkland, the golf courses, and the resort - there are lots of hills. I felt them. I haven't worked out since Zumba last Wednesday (unless golf counts - and then you can add a round!). It was quickly followed up by a lunch that went from 1.30 to midnight! I think all my good work had zero payoff!

Where's winter?

No sign of the white stuff yet. It doesn't feel much like Christmas, so decided to use the last nursery school day until the new year for an outdoor workout rather than shopping. I may regret this next week when the deadline is a little closer.

Four rounds:
8 push-ups (hands slightly elevated)
200 skips
10/leg bulgarian squats (split with back leg raised)
400 m run

= not for time. (No breaks though.) We've lost both watches, and the iPod recently went through the dishwasher. So, no timing mechanism available.

After a terrible sleep last night, I hated this workout.

Now, off to Guelph for the weekend!

naps

swim: 1 1/8 miles. 53 minutes. half front crawl, half breast stroke. this makes me sleepy.