no lower body for a while

probably not until I've gone to the Barbell Cert.

chins: 8, 7, 7.
bench: 150 x4, x4, x4.

more later, hopefully.

and there was -
db press: 40 x5, x5, x5.

youch

squats: 255 x5, x5, x3.
bench: 150 x4, x4, x4.

I had to quit here because I blew up my back on the squats. Ouch. And then I forgot to post because I went home and immediately medicated myself.

Great to see new mom Ms. Hedda posting again. We had all members of the glee club posting in the last couple of days!

Not retarded

No, I am not. There was no way today's crossfit was fit for right minded people: 5 rounds of 21x95lb sumo-high-pull-deadlifts and 21 ring dips.

So I changed it up a little to suit a more down to earth person: 4 rounds of 21,15,12,9 80lb sumo's and dips. Time was 17 minutes.

Instead of taking a shower

The last time I went to the gym/worked out was almost exactly four weeks ago. That was the day before my due date. Fully recovered from giving birth (for a while now, it feels like), the gating factor on working out now is finding the time.

The baby fell asleep for a few moments this morning, and I opted for a mini-workout in the living room, instead of napping or showering.

40 squats (body weight)
12 push-ups (the regular kind)
40 squats
12 presses (45 lbs)
40 squats
12 push-ups
40 squats

[Feed and change baby, quickly shower and eat lunch while he sleeps again]

15 presses

It's a start, anyway. I'm hoping to make it to the gym, at least once, this week.

Got a few in...

...last week.

Sunday was a homemade, in the backyard cross fit.

Warm up with 205 deadlifts x 10

Then 3 rounds for time of Power cleans, 135 x 5, run 400m, 20 push ups. Time was 14:20.

Monday was a 5 K run (at home on the ridiculously hard to-Tache-and-back route). 23:20.

The rest of the week was lame ass. A little bit of frisbee on Thursday.

Sigh. I am going to pot. Seriously, I really want to get high.

20 degree saturday am

I'd be remiss not to get out and burn off some of this nervous excitement. Looking forward to my afternoon baby shower bound bike ride.

6k - 32ish. Killer hill included (impossible to avoid when you live in a valley!)

my bum is sore

squats: 255 x4, x4, x3.
bench: 155 x3, x3. 135 x7.
pull-ups: 6, 6, 6.
deadlifts: 275 x5.

bench dips: 12, 12, 12.
alt db curls: 30 x8, x8, x6.

four strong winds

squats: 255 x4, x3, x2.
press: 110 x5, x5, x5.
chin ups: 7, 7, 7.

Slowly back atter

Tuesday, a short workout, as in "I forgot my shorts". Nothing to do but go back to work.

Wednesday, Crossfit Helen: 3 rounds for time 400 m run, 21 50 lb db swings and 12 pull ups. My ipod went under and I had no stopwatch after the first run. Runs were 1:22, 1:30, 1:45. I ixnayed after the last set of BD swings...I had to wait for the pull up bar and I was pretty much going to yack. That was at the ~19 minute mark.

Today, Cross fit Danny: as many rounds in 20 minutes of (substitute for PP) 24 inch box jumps x 30, 90 lb Push Press x 20 and 10 straight hang pullups. Let's just say the box jumps and pull ups were easy. 3 rounds in 20:20. (it was supposed to be 30 pullups!! Kipping, but still!)

abbreviated workout

squats: 245x5, x5, x5.

and that's all. the gym closes at 8 now. hmmph.

@home
dips: 6, 6, 6, 6, 6.

Here is a workout for you...

Labour and Delivery. Wow! I never want to try anything this. This looks to me like the kind of thing that separates the jogger from the 5K Olympic athlete- 100% mental. Mind over body. And, when it all works out, you pop a new being into existence at the end of it. Then you have, what else, breakfast!

Friday was a 5k on my very difficult home route (down to Tache then back). The way back is slightly inclined. I swear. Time was 23:40, followed by 100 push ups in 8:30.

rollin

squats: 235x5, x5, x5. increase to 240.
bench: 140x5, x5, x5. increase to 145.
chins: 8, 8, 6. increase to 9.

5 minutes between sets.

double set of barbell rollouts/dips
135x8/5
8/5
8/5

this was not continuous or anything mad. a minute or two between sets.

next workout will be squats @ 240, press @ 110, pull-ups.

Wednesday Lunch with Nicole

It was 20 minute affair. As many rounds of 400m run and max reps pull ups.

I got in 5. On the runs @ 1% -1:22, 1:22, 1:26, 1:30, 1:40 and 13, 7,5,5,5 on the pull ups. No kipping.

Last night was band practice and Frisbee then work until 2 am.

Today is keeping my lids up.

FGB

Fight Gone Bad: 3 rounds of 1 minute each of 6KG Ball Slams, 30KG Sumo High Pull Deadlifts, 24 inch box jumps, 30 kg Push Press, Row (all max reps except row, for calories).

Round 1 = 40/22/20/15/21. Round 2 = 35/18/20/15/18. Round 3 = 30/17/20/13/17
Total score was 321.

Should be good to help Daddy-O move in June! No box spring can stop me...

Saturday Crossfit with Coach

My 11 year old urged me on with this one, the scaled for lameness Crossfit from Friday: 10 rounds for time of 10 ring pull ups and 10 ring dips. I did 5 strict bar pull ups and 5 dips on my wobbly sawhorses, which were pretty much like rings.

My ten rounds time was 16:22. My 11 year old counted the rounds and encouraged me softly to do "just a couple more dad, c'mon".

I am ready to start kipping those PU's any time.

4 x 8's

I love, no, I hate this workout.

OK, I like it again. Now that I am sitting.

Four 800m runs. Times were 2:52, 3:00, 3:20, 3:18. Outside, in the spring sun. My form was pretty horrible in the end; I am so damn tight through the hips. I need butter.

The jog there and back (from the stretch of road I mapped) was fun. A little MIA for company. I finished this with 100 walking lunges. I think was a mistake.

I love my wife! Hi sweetie!

Front Squats, aka...

Fuck Me! What prison camp did these come out of?

First time ever doing them. I don't know how to hold the bar. Anyway, eventually I did 5 x5, starting with low weight:

135 x5, 135 x5, 155 x5, 175 x5, 195 x3. I had to bail on the last one or my shoulders were going to be bruised for weeks.

Finished with a mile run in 7:10.

finally friday follies

squats: 240 x5, x5, x5.
push press: 120 x5, x5, x5.
cleans: practice. i'm talking about practice.

Crossfit Monday on Tuesday

It was 150 Wall ball shots with a 20 lb ball. I substituted with 150 thrusters with 45 lbs.

Time was 10:20. Pretty sore today. What a workout.

sasquatch

squats: 235 x5, x3, x5. glitch in the second set.
bench: 135 x5, x5, x5.
chins: 8, 7, 4.

barbell roll-outs: 185 x8, x8, x8.

later that same night:
2.55 miles; 28:05 minutes.