Saturday, September 22, 2012
Friday, September 21, 2012
Thursday, September 20, 2012
wendler 5-3-1 begins
press: 80x5, 95x5, 105x5; 62.5x10x5
curl: 72.5x8x3
tri: 57.5x8x3
joggin': 2 miles
curl: 72.5x8x3
tri: 57.5x8x3
joggin': 2 miles
Wednesday, September 12, 2012
all my troubles seemed so far away
yesterday-
bench: 145x5,5,5
clean: 115x3, 125, 130, 135, 137.5
tri: 55x8,8,8
runnin': 3.5miles.
bench: 145x5,5,5
clean: 115x3, 125, 130, 135, 137.5
tri: 55x8,8,8
runnin': 3.5miles.
Thursday, September 6, 2012
Busy Week
Sunday:
5 Rounds 30lb DBs thrusters x10, 30 lb DBs bent over rows x10, 800m run, 15 situps. 32:32. Brutal. Went directly to the bud light after this.
Monday:
8.5 k run with daughter on bike. Easy going. Indigestion.
Tuesday:
1. Sprints: 4 x 25yds (all around 4s); 3 x 50yds (around 7s); 2 x 75yds (around 10s). Minimal rest between runs in sets, full 75yd walk x 2 between.
2. Hollow runs: 4 x 25-25-25 (between 12.5s and 13.5s). Then full walk out, full jog in and out, walk in.
3. Kicker: 50yd sprint out, cut back 25, cut out 50. 20.5s. Just nasty. As above, walk out, jog in-out, walk back.
All in under 30 minutes
Wednesday: 30-30-30 with G at work: Run 150m in 30, run 100m in 30 walk 50m in 30. Repeat 12 x. Finishers = 50 pushups.
Today:
8x 30 yard sprints, walk back in between.
8x 60 yard sprints, walk back in between.
6 x 100 yard sprints, walk back in between.
Brutal.
5 Rounds 30lb DBs thrusters x10, 30 lb DBs bent over rows x10, 800m run, 15 situps. 32:32. Brutal. Went directly to the bud light after this.
Monday:
8.5 k run with daughter on bike. Easy going. Indigestion.
Tuesday:
1. Sprints: 4 x 25yds (all around 4s); 3 x 50yds (around 7s); 2 x 75yds (around 10s). Minimal rest between runs in sets, full 75yd walk x 2 between.
2. Hollow runs: 4 x 25-25-25 (between 12.5s and 13.5s). Then full walk out, full jog in and out, walk in.
3. Kicker: 50yd sprint out, cut back 25, cut out 50. 20.5s. Just nasty. As above, walk out, jog in-out, walk back.
All in under 30 minutes
Wednesday: 30-30-30 with G at work: Run 150m in 30, run 100m in 30 walk 50m in 30. Repeat 12 x. Finishers = 50 pushups.
Today:
8x 30 yard sprints, walk back in between.
8x 60 yard sprints, walk back in between.
6 x 100 yard sprints, walk back in between.
Brutal.
Saturday, September 1, 2012
Fried day
Squats:
Bar warm up then 5x 205, 5x 205, 5x 225, 5x 225, 5x 225. Did 10 pushups and 5 pull ups in between. Actually did 10 kipping pull ups the first time through (easy!) but some dude hogged the cable machine where the kipping bar is.
Deadlifts, 225 x5.
Finishers, 20x 135, 15x 135.
Bar warm up then 5x 205, 5x 205, 5x 225, 5x 225, 5x 225. Did 10 pushups and 5 pull ups in between. Actually did 10 kipping pull ups the first time through (easy!) but some dude hogged the cable machine where the kipping bar is.
Deadlifts, 225 x5.
Finishers, 20x 135, 15x 135.
Wednesday, August 29, 2012
Seemed like a good idea.
Played in the Godzilla bowl last night. Lost, hurt my foot, but kicked a little ass.
Today, from the crossfit site:
For time, 25 Walking Lunges, 20 Pull ups, (box jumps and double unders replaced with 500M row because of sore foot), 25 dips, 20 Knees to elbows, 30x 45 lb DB swings, 30 sit ups, 20x 30 kg hang squat cleans, 25 back extensions, 30x 20 kg thrusters, 3 x 20m bear crawl (subbed for rope climbs). 23:26. Youch.
Today, from the crossfit site:
For time, 25 Walking Lunges, 20 Pull ups, (box jumps and double unders replaced with 500M row because of sore foot), 25 dips, 20 Knees to elbows, 30x 45 lb DB swings, 30 sit ups, 20x 30 kg hang squat cleans, 25 back extensions, 30x 20 kg thrusters, 3 x 20m bear crawl (subbed for rope climbs). 23:26. Youch.
Friday, August 24, 2012
Death by...
...100 cuts.
Today I set up 5 cones 5 yards apart. Starting in the middle: cut to 5 yards, back across the middle to 5 yards, across to 10 yards, across to 10 yards, back to middle, to 5, across to 5, across to 10 across to 10, back to middle. It takes 30 seconds. Rest 90 seconds. Repeat 10 times. Its fucking brutal.
Yesterday was a light day of power cleans. First with the barbell warm (65lbs) 10 x deadlifts, squats, hangs, presses, sumo's, OHS. Then 3 x 95/115/125/135/115. Easy and I kept good form. Did 5 knees to elbows in between. Finished with 20KG hip-ups (20 with both feet on the ground, 15 right, 15 left 20 both).
Today I set up 5 cones 5 yards apart. Starting in the middle: cut to 5 yards, back across the middle to 5 yards, across to 10 yards, across to 10 yards, back to middle, to 5, across to 5, across to 10 across to 10, back to middle. It takes 30 seconds. Rest 90 seconds. Repeat 10 times. Its fucking brutal.
Yesterday was a light day of power cleans. First with the barbell warm (65lbs) 10 x deadlifts, squats, hangs, presses, sumo's, OHS. Then 3 x 95/115/125/135/115. Easy and I kept good form. Did 5 knees to elbows in between. Finished with 20KG hip-ups (20 with both feet on the ground, 15 right, 15 left 20 both).
Wednesday, August 22, 2012
mountain time
press: 110x5,5,3
squats: 235x5,5,5
chins: 5,4,4 (use a stricter form like i think i'm supposed to)
curly curls: 70x8,6,8 (did the first set immediately following the chins so maybe that's why the second set fell off).
also, i think it was 5 years ago today that i wandered into the Cognos gym and started this oddyssey.
squats: 235x5,5,5
chins: 5,4,4 (use a stricter form like i think i'm supposed to)
curly curls: 70x8,6,8 (did the first set immediately following the chins so maybe that's why the second set fell off).
also, i think it was 5 years ago today that i wandered into the Cognos gym and started this oddyssey.
The mess
Every year after Nationals (10!) I feel quite the bio-mechanical mess. This year is not quite the exception, but close. With scabby knees and one of them quite sore on the inside I went out at lunch to burn off some work despair.
1600m- 6:06, rest 3 minutes
1200m- 4:45, rest 2 minutes
800m - 3:25, rest (a really short) 1 minute
400m - 1:25
1600m- 6:06, rest 3 minutes
1200m- 4:45, rest 2 minutes
800m - 3:25, rest (a really short) 1 minute
400m - 1:25
Monday, August 20, 2012
Post nationals
by some coincidence i was purging my old and superfluous and small clothes yesterday. as nationals marched on, i purged old team shirts (but i still have a box of swag - shhh).
today -
(I was still walking funny from my squats on Thursday so I did the deadlift instead today)
bench: 150x5 finding the base
cleans: 135x3,3,3,3,3
deadlift: 255x5
and some wrist curly things because I find stronger forearms really help with the DL, chins, and bench.
My wife isn't letting me do cardio because of my walking issues from Thursday.
today -
(I was still walking funny from my squats on Thursday so I did the deadlift instead today)
bench: 150x5 finding the base
cleans: 135x3,3,3,3,3
deadlift: 255x5
and some wrist curly things because I find stronger forearms really help with the DL, chins, and bench.
My wife isn't letting me do cardio because of my walking issues from Thursday.
Thursday, August 16, 2012
back in the saddle again
finding the base on squats & presses
squats: 235x5
press: 110x5
chins: 5,4,4
phone curls: 65x8,8,8
finisher: suitcase walks (1 handed farmer's walk?) 95 x3. 1:28, 1:03, 1:33. Walk 30m, switch hands, walk back. Hard with barbell. Off by the slightest and it starts pointing towards the floor. Rest period was equal to work but I might change that to 60s for simplicity's sake.
<some time later>
20 minute-ish jog.
squats: 235x5
press: 110x5
chins: 5,4,4
phone curls: 65x8,8,8
finisher: suitcase walks (1 handed farmer's walk?) 95 x3. 1:28, 1:03, 1:33. Walk 30m, switch hands, walk back. Hard with barbell. Off by the slightest and it starts pointing towards the floor. Rest period was equal to work but I might change that to 60s for simplicity's sake.
<some time later>
20 minute-ish jog.
Wednesday, August 8, 2012
Of late
Getting ready for Nationals.
G and I created a brutal conditioning workout: Death by 100 cuts. Five cones, 5 yards apart, start in the middle then cut to 5, 10, 15, 20, middle, 5,10,15, 20 middle. Rest 90 sec. Repeat 10x.
On the weekend I ran 5K on the hottest day of the century. 23:50. Lots of stops. Frisbee practice Sunday night.
Tuesday was a loner work workout: Run 1 mile (5:58) 50 squats, 50 push ups, 50 sit ups (by 10's) and then run 400M (1:11). Also pretty brutal.
Today with Scales we lived the goodlife: 150 thrusters with 30kg. Fug. Lightened the load to 20KG at 100; 17:05.
G and I created a brutal conditioning workout: Death by 100 cuts. Five cones, 5 yards apart, start in the middle then cut to 5, 10, 15, 20, middle, 5,10,15, 20 middle. Rest 90 sec. Repeat 10x.
On the weekend I ran 5K on the hottest day of the century. 23:50. Lots of stops. Frisbee practice Sunday night.
Tuesday was a loner work workout: Run 1 mile (5:58) 50 squats, 50 push ups, 50 sit ups (by 10's) and then run 400M (1:11). Also pretty brutal.
Today with Scales we lived the goodlife: 150 thrusters with 30kg. Fug. Lightened the load to 20KG at 100; 17:05.
Monday, July 30, 2012
HELLO...
Lo.Lo..lo...lo
Been a while. Summer time super busy mode. Moved house (yeah back yard box), moved mountains (at work) and just plain moved. Lots of running and frizzbee related training this summer. Almost every other day I go out sprinting / running in some form or another, with fellow frizz guys or on my own. I have only been to the gym a few times (squats one day, cleans once, a few circuits with Scales lately -I think he loves them).
Of note over the past summer: knee feels 110%, 5k time is consistent at ~22 and change, 16-12-8-4 a few weeks back was 6:00, 4:33, 3:22, 1:17, did 8x 200m sprints with 400 m recovery runs last week, have played 3 tournaments, one of which was this weekend. Last weekend I worked out in my backyard and neighbourhood in the hot sun. Rounds of thrusters and 800m runs and sit ups. It was awful. I did it with my shirt off and felt cool running on the path. The dip in the pool afterward was awesome.
Today, despite tourney legs, made up a circuit and did it: 5 rounds for time of 500m row, 15 x 65lb presses, 15 front extensions. Did it in a not entirely exhausting 33:30. The presses were hard.
Only 2 weeks to go until nats, for which my team qualified by being the only team in our province to want to compete. Its an "off year", so they say.
Been a while. Summer time super busy mode. Moved house (yeah back yard box), moved mountains (at work) and just plain moved. Lots of running and frizzbee related training this summer. Almost every other day I go out sprinting / running in some form or another, with fellow frizz guys or on my own. I have only been to the gym a few times (squats one day, cleans once, a few circuits with Scales lately -I think he loves them).
Of note over the past summer: knee feels 110%, 5k time is consistent at ~22 and change, 16-12-8-4 a few weeks back was 6:00, 4:33, 3:22, 1:17, did 8x 200m sprints with 400 m recovery runs last week, have played 3 tournaments, one of which was this weekend. Last weekend I worked out in my backyard and neighbourhood in the hot sun. Rounds of thrusters and 800m runs and sit ups. It was awful. I did it with my shirt off and felt cool running on the path. The dip in the pool afterward was awesome.
Today, despite tourney legs, made up a circuit and did it: 5 rounds for time of 500m row, 15 x 65lb presses, 15 front extensions. Did it in a not entirely exhausting 33:30. The presses were hard.
Only 2 weeks to go until nats, for which my team qualified by being the only team in our province to want to compete. Its an "off year", so they say.
Thursday, June 21, 2012
white slacker
deadlift: 110kgx6
bench: 65kgx5,5,6
row: 65kgx8,8,8
phone curls: 40kgx5,5,5
"run" 7.5km/h, 2 miles
bench: 65kgx5,5,6
row: 65kgx8,8,8
phone curls: 40kgx5,5,5
"run" 7.5km/h, 2 miles
Monday, June 18, 2012
vote for pedro
That was on a t-shirt I saw today.
deadlift: 105kgx5
bench: 65kgx5,5,3 - well who knows, the guy working there offered to spot and then helped me without my actually failing. Maybe I would have made it.
rows: 62.5kgx8,8,8
phone curls: 32.5kgx8,8,8
forgot my gym shorts so no cardio.
deadlift: 105kgx5
bench: 65kgx5,5,3 - well who knows, the guy working there offered to spot and then helped me without my actually failing. Maybe I would have made it.
rows: 62.5kgx8,8,8
phone curls: 32.5kgx8,8,8
forgot my gym shorts so no cardio.
Tuesday, June 12, 2012
sweat lodge
deadlift: 100kgx5
bench: 60kgx8,8,8
db press: heaviestx6,6,6
phone curls: 30kgx10,10,8
run: 2miles @ 7.5kmh
bench: 60kgx8,8,8
db press: heaviestx6,6,6
phone curls: 30kgx10,10,8
run: 2miles @ 7.5kmh
Friday, June 8, 2012
ninatoka Canada (Vancouver!)
If I say I am from Canada, this is the most common response.
Monday:
5.4 miles in 1:02. Then we boarded the plane.
Friday:
bench: 60kgx6,6,6
db press: heaviest (not that heavy) x5,5,5
bb row: 60kgx8,8,8
run - 25min @ 7.5kmh, 150bpm. This was tougher than I expected. Could be hangover related. Or I'm a wus.
Tonight we're going to Indian Bingo. Apparently this is a thing. Last night was keg party at Caribou Court (Canadian residence of CIDA and DFAIT workers). Night before was Brazilian BBQ (overunder, don't bother, josey is already tired of the Brazilian sausage party jokes).
Monday:
5.4 miles in 1:02. Then we boarded the plane.
Friday:
bench: 60kgx6,6,6
db press: heaviest (not that heavy) x5,5,5
bb row: 60kgx8,8,8
run - 25min @ 7.5kmh, 150bpm. This was tougher than I expected. Could be hangover related. Or I'm a wus.
Tonight we're going to Indian Bingo. Apparently this is a thing. Last night was keg party at Caribou Court (Canadian residence of CIDA and DFAIT workers). Night before was Brazilian BBQ (overunder, don't bother, josey is already tired of the Brazilian sausage party jokes).
Monday, June 4, 2012
hodi
so when I was in town last week I mentioned that I had been working out but hadn't posted. Here we go!:
Strength workouts -
Apr 12
Clean 135x3x5
Row 135x8,8,11
Sumo 225x8
Curls 65x12,12,9
Apr 23
Squat 225x5,5,5
Bench 145x5,5,8
Apr 28
Squat 230x5x3
Bench 147.5x5,5,8
Clean 137.5x3x5
Apr 30
Chins 7,7,4
Rows 137.5x6,6,6
Sumo 225x11
May 1
Squats 235x5x3
Bench 150x5x3
May 3
Cleans 140x3x5
Chins 7,6,4
Curls 65x8
May 5
Squat 240
Bench 152.5
May 7
Clean 142.5x3,3,2,2,1
Rows 137.5x8x3
May 16
Squat 245x5x3
Bench 155x5x3
May 19
Squat 250x5x3
Bench 157.5x5x3
May 23
Squat 255x5,5,5
Bench 160x5,5,4
Row 140x8,8,8
Runnin' and runnin' -
date miles time
4/28/2012 2.02 0:22:08
4/30/2012 2.00 0:24:00
5/2/2012 2.00 0:28:34
5/5/2012 2.00 0:29:15
5/7/2012 3.33 0:40:00
5/17/2012 3.33 0:40:00
5/28/2012 3.00 0:32:39
5/31/2012 3.00 0:29:42
Strength workouts -
Apr 12
Clean 135x3x5
Row 135x8,8,11
Sumo 225x8
Curls 65x12,12,9
Apr 23
Squat 225x5,5,5
Bench 145x5,5,8
Apr 28
Squat 230x5x3
Bench 147.5x5,5,8
Clean 137.5x3x5
Apr 30
Chins 7,7,4
Rows 137.5x6,6,6
Sumo 225x11
May 1
Squats 235x5x3
Bench 150x5x3
May 3
Cleans 140x3x5
Chins 7,6,4
Curls 65x8
May 5
Squat 240
Bench 152.5
May 7
Clean 142.5x3,3,2,2,1
Rows 137.5x8x3
May 16
Squat 245x5x3
Bench 155x5x3
May 19
Squat 250x5x3
Bench 157.5x5x3
May 23
Squat 255x5,5,5
Bench 160x5,5,4
Row 140x8,8,8
Runnin' and runnin' -
date miles time
4/28/2012 2.02 0:22:08
4/30/2012 2.00 0:24:00
5/2/2012 2.00 0:28:34
5/5/2012 2.00 0:29:15
5/7/2012 3.33 0:40:00
5/17/2012 3.33 0:40:00
5/28/2012 3.00 0:32:39
5/31/2012 3.00 0:29:42
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