runnin'

More runnin'.

Monday was 4 x 70 m sprints at full speed, 2 rounds of 1 minute front, L and R side planks and 20 hip raises each leg followed by 4 x 70 m sprints at full speed.

Frisbee game that same night.

Today was a 5 K run, 23:03 with a nagging calf the last km.

Helen

3 rounds of 400 m run, 21 x 45 lb DB Swings, 12 pull ups. Astonishingly slow 17:49.

Warmed up with running, barbell, front and back extensions.

Finishers: 20 x 135 Deadlifts, 15 x same.

Since May 2nd...

There have been many noon-time sprint sessions in the back of work with G, W and S. Ten for me at least, and today's birthday celebration was among the hardest.

45 sprints of 45 meters, in honour of my new found age :-(

We went 9 x 45, 3 minutes rest, 8 x 45, 2:45 rest, 7 x 45, 2:30 rest...down to 1 sprint and then some dry heaving (kidding). Pretty tough; 39 minutes of sprints and rest periods. All sprints were under 8 seconds, most around 7.4/7.5 and some under 7. All sprints in a given interval were carried out within 15-20 seconds of the last one ending.

To complete the birthday celebration, 45 push ups!

Funsies.


Addendum, 9:27 PM; I may now be eating PC Kettle Cooked Spicy Wing potato chips by the fistful and gulping Rioja. Such are the benefits of hours of elevated metabolic rate.

Sunshine and buttercups

Title is unrelated.

Yesterday was:


100 ft Walking lunge
50 Push-ups
50 45lb front squats
25 Knees to elbows
500m row
50 back extensions
25 Overhead squats, 45 pounds
25 pull-ups
50 Sit-ups

Time was 30:14, a little on the shitty side.



Today, out in the warm sunny back:

Warm up then I eyeballed 80 yard-meters (3 lamp posts = 2 lamp post spaces) and did the 80-20. All were sub 18 on the 80, but I was pretty gassed. Walked off the distance and I paced 102 KYM’s. Ohhhhhhhhh.

Then sprints, as much as Mr. Sore Part of My Calf would allow. Pretty simple. Run 3 lamp post spaces (~150 Yd) rest 10S, run 1 lamp post space, rest 20, run 2 lamp post spaces, rest 15, run 3, rest 20, run 2 rest 15, run 1 done.

This was pretty hard and I was very sloppy.

home run

3.4km in 15:33. Wow my calf sucks.

Munday-ne

Gym, sore calf.

Warm up ( 10x pullups, dips, back ext, front ext), 1 km row, 3:52, barbell warm up (10x good mornings, deadlifts, squats, hang cleans, presses, overhead squats).

Then 3 rounds for time of 25 x 24inch box jumps, 20 push ups, 8 x 115lb squat cleans. 18:00. Shitty.

Kicker: Deadlifts. 135 x 10, 225 x 5, 275 x 3, 295 x 1.

Calf no more, no less, sore.

HK Home Run 1

Reprieve!

Ran 80-20's with HK at the park. All were sub 18 and we finished the 10 rounds with ease.

Run Today

With the crew...

http://lunchruns.blogspot.com/2013/04/group-run-4.html

Blew my gastrocnemius again.

Stroke

It was close!

Warm up run and bar exercises then 3 rounds of 8 x 115 squat cleans (mastered these now) + 400m run @ 10 mph + 5 knees to elbows. Afforded myself 2 minutes rest in between. Time was 18:55.

Tough.

Nose Sweat

I like, when I bend over to grab the bar, how the sweat that runs off the tip of my nose.

One mile warm up run, 8 minutes. Then 10 rounds  (scaled from 15) of 10 DL x 135, 10 push ups in 12:47.

Finished with 5 single power cleans x 135.

That Was Funny Daddy-o

Quickie today. Warm up 800m run then three rounds for time of:
Walking lunge, 100 ft (did 37 each round, more than sufficient).
50 Squats
25 Back extensions

13:24.

that's what she said

power snatch: 95x3,3,3,3,3.

sun is setting on this gym

yesterday, I did this (still on the do whatever you like theme):

bench: 147.5x5x5
chins: 5x5.
alternated every 2.5 minutes

narrow grip bench: 97.5x10,10,10
rollouts: max incline -3 x2,2,2.

Short on time

Went for a short, slow run (value??) with Geofford, who has called upon Overunder as a fitness partner now that the weather lightens, on Tuesday. I liked it, but it needed to be 3x longer at least.

Today I did a cross fit "sprint". A scaled 21,15,9 reps of 175 deadlifts, 30 kg presses and push ups. Time was 14:30 and it was only hard for the presses. The actual workout was 225 deadlifts and handstand pushups, which sweetie and I determined are silly.

Hi Atticus!!

So So

Warm ups then 165 x 8 Front Squats (deep down) + 400M run (at 10, so 1:30 per). Three rounds total with rests.

Getting easier.

yesto

bench: 145x5x5
chins: 5,5,5,5,4.
alternated every 2.5 min.

phone curls: 77x8,8,6
narrow grip bench: 95x10,10,10

alternated every 2.5 min.

rollouts: max incline 4,4,4

Calfy

Ran yesterday. 4 x 800m for time on the treadmill, rest in between. Finished in 22:30. Times were 2:55, 3:05, 3:05, 3:30.

Calf is sore.

Did 15 kipping PUs for show on the TRX bar afterward.

valar morghulis

I had DOMS for 4 days after the last trip to the gym.

clean & push press: 125x3,2; 115x3,3,3. not as good at these as I expected. My first time doing them. I would do jerks but I'm not coordinated enough (yet?) (3minutes)

phone curls: 75x8,8, 10.
tri extensions: 46x8,8,16.
(alternating, 2.5minutes)

lateral raise: 10x12,12,12,12,12
(2.5minutes)

rollouts @ max incline: 3,5.

Needs Work

Al shoulders and weakness today.

For time, 10 presses, 15 overhead squats, 20 push presses, 25 front squats, 30 push jerks, 35 back squats, all with 40 KG (scaled from a what-must-be-fucking-impossible 115lbs).

Time was 19:14, but I only did 3 of the push jerks- 30 was looking like a freaking joke after 2 and just plain stupid after 3.

Finished with double unders until fail, just to see. 23.

Post Easter

I am not an Easter fan.

5 rounds for time of 3x 135 power clean (most I can safely do over and over)
10 burpees
10 pull ups.

19:22.