From the ground up

I celebrated Three Weeks Postpartum this weekend by wearing my regular jeans and by lifting a (very) little bit of weight.

It's been four months since I worked out, and six or seven since I worked out "normally" (not scaled for pregnancy). So, I'm starting from the very beginning just to remind my body how to move.

Three sets, with just the bar:
10 deadlifts
10 squats
10 presses
10 hang cleans

In general, my body feels like it doesn't even remember it just had a baby (except when I sneeze without bracing myself). A good -- nay, remarkable -- thing.

I plan to do these basic lifts for a couple of weeks to strengthen up (with some push-ups and rows in there), then I will add in jogging. I want to get back into running longer distances for a change, so I will focus on that with regular support from weightlifting. Sound good?

PS- I wasn't doing nothing while i wasn't working out the past many months. I was making this:

one thing that i love

doing one exercise and that fulfills your commitments.

bench: 120x3, 135x3, 152.5x6; 95x10x4sets, 5th set was 16.

ftw

deadlifts: 210x3, 240x3, 270x9 (FTW! WTF?)
cleans: 115x3, 125x3, 135x3, 140x3
facepulls: 48x12x4 sets; 5th set = 21.

cycle 1, week 2

press: 87.5x3, 100x3, 112.5x3; 65x10x5sets
curly cues: 75x8x3sets
tri lateral agreements: 60x8,8,5. sheeit.

going for a run later. went for one yesterday. henceforth, assume i'm doing 2 miles, 4 times a week until Christmas.

one and done

week 1 of Wendler 5-3-1 is done.

saturday -
bench: 110x5, 127.5x5, 145x5; 85x10x5sets

and then another 2 mile run.

sunday -
squat: 185x5, 210x5, 237.5x5
high pulls (that aren't really that high)(these are cleans that are too heavy to rack, as far as i can tell): 150x3x5sets
deadlifts: 150x10x5sets

feel a nap coming on!

nuther

2 mile run. really nailed it, you guys.

DLs and Cleans

deadlift: 195x5, 225x5, 255x8.
cleans: 115x3, 125x3, 132.5x3, 137.5x3

wendler 5-3-1 begins

press: 80x5, 95x5, 105x5; 62.5x10x5
curl: 72.5x8x3
tri: 57.5x8x3

joggin': 2 miles

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.

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.

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.

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.

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).

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.

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

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.

Nats

Nine games, 1 win, no injuries. Well...

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.

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.

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.