After a 20,000 calorie weekend...
Adapted the Xfit WOD for a sore achilles region...grrrr 5K.
4 rounds for time of 500M row, 15 x 135 deadlifts, 30x 30lb thrusters. Time was 28:42 with ome waiting and walking and suckage.
Tuesday, August 6, 2013
Sunday, August 4, 2013
Ramp 16
Straight line running! 5K but at the 4 k mark my lower calf strated to act up. had to walk/run for a while. 23:01 finish -I was on track for close to 21:00 I think.
Wednesday, July 31, 2013
Ramp 15: Wrong answer
Gym.
Barbell warm up then front squats 5 x 95, 5 x 135.
Then 165 x 8 then Front squats, followed immediately by a 1 min run @1%/12MPH. Times 3*
Deadlifts 3x 225, 3x 245 3x 265.
*before the 3rd set of squats a mousy person dismantled my set up and took over the squat rack. I politely waited until quite a while until she finished her set of curtsy's then asked her if she minded if I worked in my last set. "Seriously?" was the response, "Seriously, you were here before? I have like 5 sets to do. You really just have one? Will it take long?". Wrong answer. One minute and a few carelessly thrown plates later she had 'her' bar back. Hope it did not ruin her fucking day.
Barbell warm up then front squats 5 x 95, 5 x 135.
Then 165 x 8 then Front squats, followed immediately by a 1 min run @1%/12MPH. Times 3*
Deadlifts 3x 225, 3x 245 3x 265.
*before the 3rd set of squats a mousy person dismantled my set up and took over the squat rack. I politely waited until quite a while until she finished her set of curtsy's then asked her if she minded if I worked in my last set. "Seriously?" was the response, "Seriously, you were here before? I have like 5 sets to do. You really just have one? Will it take long?". Wrong answer. One minute and a few carelessly thrown plates later she had 'her' bar back. Hope it did not ruin her fucking day.
Tuesday, July 30, 2013
Ramp 12,13,14
Ramp 12: Tourney day 1, 3 hard games.
Ramp 13: Tourney day 2, 3 hard games
Ramp 14: Road work- 8 rounds of 200m sprints (all sub 29s) followed by 400m recovery run. Ran on 3:30-4:00 minute cycles.
Ramp 13: Tourney day 2, 3 hard games
Ramp 14: Road work- 8 rounds of 200m sprints (all sub 29s) followed by 400m recovery run. Ran on 3:30-4:00 minute cycles.
Thursday, July 25, 2013
Ramp 11
Home gym, light:
3 rounds of 10 x 35 lb DB thrusters 650 m run. no time recorded, just went at 80%. tough.
Game tonight. Lots of running. We lost but it was a good battle.
3 rounds of 10 x 35 lb DB thrusters 650 m run. no time recorded, just went at 80%. tough.
Game tonight. Lots of running. We lost but it was a good battle.
Wednesday, July 24, 2013
Ramp 10
Cottage. Found a steep hill on the road. Five sprints up it with a walk back. I paced out 112 paces on the way back. This was pretty nasty.
Friday, July 19, 2013
Ramp 9
Gym. Barbell warm up. 400m run, 135 x 10 DL for form.
3x 225 DL x 8 + 400M run at incline 1, 10 mph (1:36 run time). Short rest in between.
Finisher: 155 DL x 20.
3x 225 DL x 8 + 400M run at incline 1, 10 mph (1:36 run time). Short rest in between.
Finisher: 155 DL x 20.
Wednesday, July 17, 2013
Ramp 8
Cleats.
Warm up run then 8-20 (10x) on a 1 minute cycle. 80's were 15-16s. Hard.
Rest 3 minutes.
80 yards of walking lunges, no rest. Took 3:30.
Rest 3 minutes
12 x 25 yard "sprints", no rest. Brutal, it took 2 minutes flat, which is much longer than I remember it taking last year.
Warm up run then 8-20 (10x) on a 1 minute cycle. 80's were 15-16s. Hard.
Rest 3 minutes.
80 yards of walking lunges, no rest. Took 3:30.
Rest 3 minutes
12 x 25 yard "sprints", no rest. Brutal, it took 2 minutes flat, which is much longer than I remember it taking last year.
Ramp 7
Gym. Warm up 1k run, back / front extensions, barbell reps (10x dl, squats, hangs, press, ohs).
To the rack! 5 x 95# OHS, 5 x 135# FS, 5 x 185# FS, 5 x 225 Squat, 5 x 245 squat. 12 x 155 to finish.
2 x 45# plate farmer walk for 2 minutes. Easy.
10 pull ups to tell my arms and shoulders I like them still.
To the rack! 5 x 95# OHS, 5 x 135# FS, 5 x 185# FS, 5 x 225 Squat, 5 x 245 squat. 12 x 155 to finish.
2 x 45# plate farmer walk for 2 minutes. Easy.
10 pull ups to tell my arms and shoulders I like them still.
Monday, July 15, 2013
Ramp 6
Something like 36 today.
At lunch: warm up then 10 x 100m sprint, 10 push ups and a 100m walk-back every 2 minutes. All 100's were 13's with the last 2 at 14 and 14 and change (I suppose).
League tonight. More heat, more running.
At lunch: warm up then 10 x 100m sprint, 10 push ups and a 100m walk-back every 2 minutes. All 100's were 13's with the last 2 at 14 and 14 and change (I suppose).
League tonight. More heat, more running.
Wednesday, July 10, 2013
Ramp 5
Hot today:
5k =22:51 (had a 30 second walk included in there ‘cause it was HOT). Rest 2 minutes then 5 x 20 walking lunges to close out at 29:19.
Kicker: Saucy stretch.
5k =22:51 (had a 30 second walk included in there ‘cause it was HOT). Rest 2 minutes then 5 x 20 walking lunges to close out at 29:19.
Kicker: Saucy stretch.
Tuesday, July 9, 2013
Ramp 3-4
Yesterday, sprints. Set up to do 5 x 20m, 4 x 30, 3 x 40, 2 x 50, 1 x 100. Hurt my groin on # 3 4 x 30 so cut it short. Ran 5 x 100m in 24s and return to close out a minute. Tabata squats after -20,21,21,21,20,18,18,19.
Played league last night. Took it easy. Groin was OK.
Today, 3 x deadlifts (8x225) + 400m run (1:40) after the barbell warm up.
3 x 95lb push press.
8 x 95 lb front squat deep bend.
2 x 20 push ups + 10 basketball jumps (touching the 9'6" ceiling tile).
Groing OK. Not out of the woods yet though.
Played league last night. Took it easy. Groin was OK.
Today, 3 x deadlifts (8x225) + 400m run (1:40) after the barbell warm up.
3 x 95lb push press.
8 x 95 lb front squat deep bend.
2 x 20 push ups + 10 basketball jumps (touching the 9'6" ceiling tile).
Groing OK. Not out of the woods yet though.
Thursday, July 4, 2013
Ramp 2
Shat the bed yesterday and worked through lunch.
Game tonight, so an easy day.
Warm up drills for sprints, then 4 x 70 yards full out with a walk back. Followed with 3 rounds 15 x handstand push ups (progressions) and 1 minute plank. Finished with the star -4 x 70 full out with a walk back.
Sore groin still!
Game tonight, so an easy day.
Warm up drills for sprints, then 4 x 70 yards full out with a walk back. Followed with 3 rounds 15 x handstand push ups (progressions) and 1 minute plank. Finished with the star -4 x 70 full out with a walk back.
Sore groin still!
Tuesday, July 2, 2013
Ramp
Played Jazz this weekend. Hard runs pay off.
On the ramp to Nationals now. Gotta bring it.
Last week I began this process by running the death by 100 cuts on Wednesday and the 16/12/8/4 on Tuesday.
Today was a post tournament easy run: 80/20 (actually 80/15) followed by 3 rounds of 15 hip raises each leg, 15 push ups, 20 walking lunges then a closing 80/20.
On the ramp to Nationals now. Gotta bring it.
Last week I began this process by running the death by 100 cuts on Wednesday and the 16/12/8/4 on Tuesday.
Today was a post tournament easy run: 80/20 (actually 80/15) followed by 3 rounds of 15 hip raises each leg, 15 push ups, 20 walking lunges then a closing 80/20.
Tuesday, June 11, 2013
fixed
I hope. Mr. Calfy. Rested all last week and played a 1 day tourney on Saturday. Feeling good and no tweaks. Fast!
Played last night and ran yesterday at lunch (6 x 150, 6 x 100 6 x 50 all at ~70-80%)
Today:
Gym:
Warm up with the barbell (10x deadlift, 10x squats, 10x squat cleans, 10x hang cleans, 10x press, 10x overhead squats)
5x over head squat@95 lb x2
5x front squat@135 lb, 5x front squat@155 lb
5x squat@225, 5x squat@245,
Finisher: 20 x squat @ 155, 400m run (2:02- uhhhhg.)
Played last night and ran yesterday at lunch (6 x 150, 6 x 100 6 x 50 all at ~70-80%)
Today:
Gym:
Warm up with the barbell (10x deadlift, 10x squats, 10x squat cleans, 10x hang cleans, 10x press, 10x overhead squats)
5x over head squat@95 lb x2
5x front squat@135 lb, 5x front squat@155 lb
5x squat@225, 5x squat@245,
Finisher: 20 x squat @ 155, 400m run (2:02- uhhhhg.)
Friday, June 7, 2013
Calfy
Calfy is killing me!
Frisbie on Monday night. Quite a long game on a sore leg but I managed.
Wednesday- 5 rounds for time of 500m row, 15 push ups, 15 back extensions. 22:09.
Frisbie 1 day tourney Saturday. I hope calfy shows up...
Frisbie on Monday night. Quite a long game on a sore leg but I managed.
Wednesday- 5 rounds for time of 500m row, 15 push ups, 15 back extensions. 22:09.
Frisbie 1 day tourney Saturday. I hope calfy shows up...
Wednesday, May 29, 2013
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.
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.
Wednesday, May 22, 2013
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.
Warmed up with running, barbell, front and back extensions.
Finishers: 20 x 135 Deadlifts, 15 x same.
Tuesday, May 21, 2013
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.
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.
Thursday, May 2, 2013
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.
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.
Subscribe to:
Posts (Atom)
