split

the other half of yesterday's work out.

db press: 45x2, x2, x1.
sandbag rows: 13, 9, 7. I decreased the rest time to 3 minutes here.

I'm going to do some forearm work today too in the hopes that's my weakest link on deads and chins. :-)

oh, and maybe a 6k row just so I can say I did it.

On Wednesday...

...the only other day I hit the gym this week (I could have hit other things, say, my co-workers but...) I did the cross fit 5 rounds of max reps body weight bench press and pull ups.

I used 135 lbs for the bench press as I don't do them much and don't have a spotter.

BP: 10, 9, 7, 6, 5
PU: 14, 7, 5, 5, 5

money

deadlifts: 250 x3, x2. Same as last time. I had hoped that my "forearm" work would have improved my grip here. Maybe it will take a while to improve.
power cleans: 150 x3, x3, x2, x2, x0.
chins: 10, 8, 4.
cable press: 100 x5, x1; 90 x5. Decrease in performance here -- I think 'cause I busted my hump on the chins.

off strength day

resting until Friday when I hit the "money" lifts again.

alternating through all three exercises with no rest . . .
facepulls: 100 x25, x10, x10.
lateral raise: 20 x12 right, x12 left; x10, x10; x8, x8.
tricep pressdown: 70 x25, x20, x15.

later that same day -
rowing:
2000m, 8:39.8, 156bpm

X-tarded

Crossfit WOD for yesterday was:
3 rounds for time of 21 Knees to elbows, 21 DB swings (50lb), 21 push-ups, 3-15 foot rope climbs (rope, at Goodlife? Hah. I did 1 min hard rowing), 21-20 inch box jumps, 21 Back extensions, 150 ft of walking lunges (translates to 48).

That's 7 elements. At lunch hour. As fast as one can. Stupid, but then again, we are gleeful. Time was 37:00. I gave up on the Knees to elbows after the first set (of 15) as the 'bar' at goodlife is an ergonomic dream, a veritable puff pastry of tubes at various angles all aimed at dissuading the would be knee-to-elbower by skewering the forearm on the down swing. I substituted with front extensions. Alas 37:00 was a terrible time by crossfit standards (there were 27's and 28's and some 33's in there) but not entirely horrible. AND, I didn't puke.

I did look X-tarded doing knees to elbows at the goodlife though.

Today I only worked, toad like in my office puff pastry chair.

lower body is back

I'm trying out some lower body exercises, the first time in earnest since, well, my cankles got sore.

deadlifts: 250 x3, x2. Had hoped for one set of 5.
power cleans: 145 x3, x3, x3, x3, x3. Goal met; increase weight.
chins: 8, 7, 5. Took a hit of a couple of reps per set, probably because of the cleans tuckering me out. Once I manage 12 reps in any set, I'm going to add weight.
cable press: 100 x5, x5, x3. Almost met my goal. But I'll tell you, going to 110 is going to be hard. It's actually a 20 pound increase as it 110 a side.

more later? depends how irritated I am that overunder is lulling me to sleep whilst stockpiling workouts.

there *is* more later . . .
db press: 40 x5, x5, x5. Goal met; increase weight.
sandbag rows: 10, 12, 10. Did better once I took the gloves off. But still.
neck: 35 x8, x8, x5.

Poke poke.

Hello Glee Club. I'm taking a little break from hiatus to drop in to say two things:

1. Post your workouts! How am I supposed to live vicariously through you all if I don't know what you've been doing?! Ken's been coming home with wonderful reports of all the crossfit workouts he's been doing, but it's not the same as being able to review these things in black and white.

2. Try kettlebell swings, if you haven't already. We tried them for the first time this week (using dumbbells, but same thing), and they're pretty awesome. Along the lines of turkish get-ups, thrusters, or cleans in a full-body-need-to-keep-everything-stabilized and really-get-your-heart-rate-up kind of way. Watch this video and tell me you don't want to grab a big db and swing it around. ;-) (If you watch to the end, you get to see the size of the pipes on this chick.)

That is all.

Busy Week

Aren't they all.

Saturday: 5 k run (23:40) + 5 rounds of 5 Pull ups, 10 Push ups.

Monday: 5x5x5x5x5 back squats, 205, 225, 235, 245, 255

Tuesday: x-fit Helen: 3 rounds for time of 400 m run, 25 DB swings (50lbs), 12 pull ups. I mistakenly used the 'trainer' section of the gym where they have real kettlebells. I was ushered out after the first round of KB swings. Go figure, kettlebells are the exclusive right of GL trainers. Total time 16 minutes, give or take a bit (Ipod malfunction). That shit was hard.

Wednesday: 1x1x1x1x1x1x1 jerk press. Out in the back yard with daddy-o's Olympic and -2C air I used 115 lbs. These power exercises require some practice.

Friday: 5k run (PB 21:48 at 1% on the tread mill) and 100 push ups. I recommend trying this.

badness

okay, I haven't posted in a while. But it's not my fault. I've done stuff. I'll post today's workout and then go and back fill. Glad to see the Glee Club grew by a member. Looks like she'll definitely be pushing my rowing.

morning
chins: 10, 8, 6
db bench press: 50x5, x5, x0. (I tried on that last set but there was nothing doing)

afternoon
facepulls: 90x40

evening
db press: 40x3, x5, x3. Okay, I'm a little shocked at the middle set of 5.
sandbag rows: 12, 12, 12, 10
neck: 30x12, x12, x12, x9, x7. I think it's time to up the weight on this.

Sauna

Today, outside, a 5k run (22:00) followed by 3 sets of 30 walking lunges. Then a nice stretch and a 5 minute dry sauna to warm up! That was relaxing.

X-fit

where x = excruciating.

Last night (not a good time of day, really) I tried this circuit: (for time)
800m run
10 85lb thrusters
10 pull ups
40 ball sit ups

I did 2/3rds of it and bailed after 15 minutes or so. Puke factor 5 in a busy gym. It was the first run that set the tone (3 minutes).

Today was better. I did a variation of the crossfit WOD "fight gone bad". Three 5 minute rounds of each of the following per minute, with a 1 minute (hah!) break in between rounds:
Floor slam w/ 6kg ball (no wall ball area) (30/26/27)
70lb Sumo high pull DL (20/18/15)
20" box jumps (25/23/23)
70lb press (13/10/7 )
Row for calories (19/17/17)
I pretty much stuck to the timer, but maybe had a few seconds rest between each circuit. This is a good circuit.
Each rep or calorie is a point. Total = 290

Been a long time...

With many good reasons, mostly related to my Rim job. So, as a new era of workouts dawns (because dam-ned frisbee is out of the way), a recap of the last few weeks (since Oct 1 apparently):

Well, I can't remember it all but...

there was a 5 k and an upper body workout. Then there was a Frisbee practice and two Frisbee games. (Those practices -lots of sprinting. Its so good.)

Then there was regionals in Boston on the 10th/11th. Not a lot of PT, but I did score this totally cool come-in-cold-off-the-sideline-run-like-a-mf-and-chase-down-a-huck point in the game to go that cleared the bench and is therefore pasted in my mind as my best point ever, even though it did not include shutting down my opponent with a brilliant but caustic retort after a horrible foul call (which always seem to come easily to me two days later). OK, that last sentence was a bit of a workout itself.

After much Turkey, there was a leg workout I remember clearly enough:
Back ext: 2 x 15
Front ext: 2 x 15
Squats: 235lb x8, x8, x7 with Bicep culrs: 30lb x8, x7, x6 each arm
Deadlifts: 235 x 7
Finisher squats: 155 x 18

There was 5K 2 days after (that is not enough recovery time to run it fast, even though its just as hard) 22:58

While away in Nova Scotia I found a steep hill, about 4 m high, and made a 25 m sprint course with it at the end and I did this awesome workout:

5 rounds of 5 sprints up the hill, 20 push ups, 10 no arm two foot jumps (max power).
Then 48 left and right leg hops up stairs followed by 2 k run home. Then a corn maze!

Another Frisbee practice. Cold weather sprints. Ouch.

Frisbee game, frisbee game.

There was an upper body workout:
Press: 80lbs x 8, x7, x5 (brutal)
Upright rows: 80lbs x10 ,x8, x6
BBQ press: 135 x10, x7, x6

There was a session of sprints with a couple of brave frisbee guys (in the cold-wet)
we did a good solid warm up then 3 sets of 6 40m sprints of various types (look back 4 times, stop-start, shuffle-pop etc). Good times.

Another frisbee game.

Sarasota FLA and the UPA's. All I can say is I want to do that again. We should have come 5th.

Then a meager post FLA work out:
Pull ups: 14, 7, 5
Dips: 15, 10, 5,
front ext. 2 x 30
back ext. 2 x 30
Mile jog, 8:35

I sorta hurt my knee and was stoopid busy at work, so there is nothing else to mention. Thank christ.

Be seeing ya!

beautiful fall hangover day

db press: 35x5, x5, x5
sandbag rows: 12, 12, 12.
neck: 30x10, x7, x5
alternating db curls: 35x16, x16, x14. I wasn't going to admit to these.

pre - 'fit test' row

Found out yesterday that I have to row a 6000m fit test on monday, to prove that I am 'up to snuff' in order to join the developed rowers in the tank this winter.

6000m
29:23:02 average 27 spm

I have no idea what our targets are for a race (since I've never actually rowed in a race) but that was about a 2:24 500m which I don't think is too shabby. Plus, I was able to bring my average stroke up to 31 for the last 500m. I'll nail that test alright!

Oh, and no power song. I forgot my ipod. Instead 'Degrassi' and 'So you think you can dance', apparently no good music in the gym at work. I voted for sportsnet and lost. All men in the gym. Go figure.

Thursday was my day of rest. Lunchtime yoga has finally flowed into an advance level. Wednesday's twisting postures and arm dominated vinyasa was tough after the similar focus of Tuesday's run. Brushing my teeth and sipping coffee were both dreadful activities yesterday.

strength

chins: 9, 6, 5.
cable press: 100x3, x3, x3. Aiming for 5 . . .

finisher: alternating lat pulldown @ 100 with push-ups.
18 lat, 20 pushup, 7, 9, 3, 6.

garage workout

db press: 30x5, x5, x5, x5, x5.
sandbag rows: 11, 9, 9.
neck: 30x7, x7, x4.
alternating db curls: 30x20, x20, x14.

easing back in

Back from Florida and some frisbee. Achilles are aching so I walk funny. Especially in the morning. I'm going to layoff the lower body work until I get some recovery there.

chins: 8, 7, 6.
cable press: 90x5, x5, x5.

popping my blogging cherry

Inspired by the likes of my fellow bloggers (thanks for having me and sharing your motivation :), I was jazzed to try my first crossfit routine. Referring to the website, I was not surprised to see Tuesday listed as a rest day. So a peak back to Monday, listed "run 800m, 50 back extensions, 50 sit-ups 3x for time". Ick - back extensions require going to the gym (no?) which is exactly what I was trying to avoid, having ducked out early on a 20C sunny November afternoon. So I made up my own...

Run for 15-20 minutes *
50 sit-ups, 25 push-ups (girly)
repeat four times

totals
1:21:11, 12kms, 200 sit-ups, 100 push-ups

And my running intervals felt surprisingly good after each brief 'rest' period.

*loosely timed depending on when I could find dryish terrain in the don valley.

Power Song - New Goodbye by Hey Rosetta!
came blasting through the earphones just as I was climbing my way out of the valley for home. awesome.

by the way, congratulations h&k!

strength - back

rows: 45x40reps.

<1/2 hour later>
rows: 45x30reps.
facepulls: 80x40reps.

<later at home>
sandbag rows: 11, 6, 6.
short-handed frisbee game.

strength

deadlift: 245x1
I don't know why this was so bad. Maybe the rowing?

cleans: 145x2, x -. ditto

cable press: 90x5, x5, x2.