Two Cross fits today, sort of.
1. 7 reps with loading of Thrusters: 95, 105, 110, 115, 120, 125, 125. Tricky. One has to be explosive.
2. 10 rounds for time of 4 pull ups, 4 dips. Time was 9:30.
Slow 800 m run to test out my calf. Its mending...
Friday, May 29, 2009
Thursday, May 28, 2009
attempted metcon
tried to do some metcon with the following constraint: don't re-injure my back. This means not doing: push-ups, squats, presses, deadlifts, cleans, burpees.
This left dips and chins. (I'm open to suggestions for the next couple of weeks. I want to avoid planks and hard core low back stuff.)
50 dips: 12:39
rested a while
50 chins: 19:30 (these weren't kipping, nor were they dead hang, they were the knees to chest variety)
I found that I couldn't do enough before muscle fatigue to get to general fatigue. Oh, I mean it was a good workout but I wasn't pounding my heart rate through the roof. These were mostly done in sets of 5 until I couldn't do that anymore (which was after the first set with the chins ;-) )
calves: (which were still tight a bit from the run the night before)
anterior w/ white bar: 15
straight leg eccentric: 15
bent leg eccentric: 15
farmer's walk:
two 70# db's, 6 reps on the minute. A rep is a spin around the gym (takes about 20s).
This left dips and chins. (I'm open to suggestions for the next couple of weeks. I want to avoid planks and hard core low back stuff.)
50 dips: 12:39
rested a while
50 chins: 19:30 (these weren't kipping, nor were they dead hang, they were the knees to chest variety)
I found that I couldn't do enough before muscle fatigue to get to general fatigue. Oh, I mean it was a good workout but I wasn't pounding my heart rate through the roof. These were mostly done in sets of 5 until I couldn't do that anymore (which was after the first set with the chins ;-) )
calves: (which were still tight a bit from the run the night before)
anterior w/ white bar: 15
straight leg eccentric: 15
bent leg eccentric: 15
farmer's walk:
two 70# db's, 6 reps on the minute. A rep is a spin around the gym (takes about 20s).
Wednesday, May 27, 2009
Tuesday, May 26, 2009
When you're smilin'...
keep on smilin'.
Renewal of effort on a really bad pulled / torn soleus.
Sunday night was team Frisbee conditioning. Hill runs. My calf issues prevented all out-ness, but it was pretty good.
Yesterday: 3 rounds for time of 1000m row*, 80lb press, 10 reps** 20 back extensions, 20 front extensions. Time was 30:25. Finished with 2 rounds of 10 each leg of standing shuttle.
*Row was a 4 minute timed row at '10' as the display was toast on the rower
**First set was a weak 95lb attempt. I got to 5.
Today was 3 rounds for time of 155lb Bench press (max reps), 10 pull ups, 50 BW squats, 30 front extensions. Time was 20:23. Finished with standing shuttles again.
Renewal of effort on a really bad pulled / torn soleus.
Sunday night was team Frisbee conditioning. Hill runs. My calf issues prevented all out-ness, but it was pretty good.
Yesterday: 3 rounds for time of 1000m row*, 80lb press, 10 reps** 20 back extensions, 20 front extensions. Time was 30:25. Finished with 2 rounds of 10 each leg of standing shuttle.
*Row was a 4 minute timed row at '10' as the display was toast on the rower
**First set was a weak 95lb attempt. I got to 5.
Today was 3 rounds for time of 155lb Bench press (max reps), 10 pull ups, 50 BW squats, 30 front extensions. Time was 20:23. Finished with standing shuttles again.
Friday, May 22, 2009
Rebuilding the callouses
The gym is pretty empty on a Friday night. All the muscle-y tattooed dudes were primping for the clubs, I guess.
30 minute run-down:
1000m row - 4:45 min
Squats - 95 x 5, 6, 5; 45 x 15
Hang clean and press - 50 lb warmup; 60 x 5, 4, 3
Bent-over rows - 30 x 8, 7, 7 (per arm)
Back extensions - 10, 8
V-sit ball tosses - 30, 30
Real* push-ups - 7, 6
* I'm trying to consistently get really low on these. I used dumbbells to ease the pressure on my wrists, and lowered myself to well below 90 degrees. I maybe used to do them this way, but not for a long, long time. These were... challenging.
30 minute run-down:
1000m row - 4:45 min
Squats - 95 x 5, 6, 5; 45 x 15
Hang clean and press - 50 lb warmup; 60 x 5, 4, 3
Bent-over rows - 30 x 8, 7, 7 (per arm)
Back extensions - 10, 8
V-sit ball tosses - 30, 30
Real* push-ups - 7, 6
* I'm trying to consistently get really low on these. I used dumbbells to ease the pressure on my wrists, and lowered myself to well below 90 degrees. I maybe used to do them this way, but not for a long, long time. These were... challenging.
Tuesday, May 19, 2009
Post Holiday Crossfit.
Row 500m, 135lb Bench press, 21 reps, row 1000 m, 135 Bench press 15 reps, row 2000m, 135 bench press 12 reps.
Time was 24:10. Row times were 1:50, 4:10, 8:40. I think I could have done 155 lb presses with a lot more effort.
Time was 24:10. Row times were 1:50, 4:10, 8:40. I think I could have done 155 lb presses with a lot more effort.
Ouch, 41
Sunday was a crossfit variation at home:
21, 15, 9 205lb DL's and push ups w/ toes on a ball. Time was 11:10. I tried the recommended handstand push ups during this, but no go. There is no suitable place for this at home. Also, I doubt I could do one.
Monday, 10K run. 49:40. Managed to solidify my soleus.
21, 15, 9 205lb DL's and push ups w/ toes on a ball. Time was 11:10. I tried the recommended handstand push ups during this, but no go. There is no suitable place for this at home. Also, I doubt I could do one.
Monday, 10K run. 49:40. Managed to solidify my soleus.
Saturday, May 16, 2009
In which lactation hampers plans
Still cramming workouts into 30 minutes, more-or-less:
500 m row (2:10 min)
Presses - 35 lb x 12; 60 lb x 4, 3, 1+2 push presses
Walking lunges - 35 lb x 20, 20; 40 lb x 14
Seated rows - 70 lb x 10, 10, 8
Bench dips - 13 (feet on a ball)
Knee tucks on a ball - 12, 10 + foot cramp
Treadmill - 1/2 mile walking on a 13% grade
Now, don't get me wrong, I tried to run on the treadmill; I had 400m intervals planned in an attempt to improve on my sad, sad 7 mph limit. Alas! I really am going to double up on the sport bras for a while. I emerged from pregnancy without stretch marks; I'm not going to risk getting them now! For those of you who can imagine wearing a sports bra, imagine tucking a 5-pin bowling ball into each side and hopping on the treadmill... Needless to say, I quickly halted the jog, and settled for an alternative. However, walking up a hill that steep is hard! Y'all should try it. Great butt and calf workout...
For the record: weighed in today and have only 10 lb left. (I gained about 30 during pregnancy, maybe a little more.) I'm only going to obsess over this until I'm back to my pre-preg weight-range. That's one area where lactation helps -- it's a serious calorie-burner!
500 m row (2:10 min)
Presses - 35 lb x 12; 60 lb x 4, 3, 1+2 push presses
Walking lunges - 35 lb x 20, 20; 40 lb x 14
Seated rows - 70 lb x 10, 10, 8
Bench dips - 13 (feet on a ball)
Knee tucks on a ball - 12, 10 + foot cramp
Treadmill - 1/2 mile walking on a 13% grade
Now, don't get me wrong, I tried to run on the treadmill; I had 400m intervals planned in an attempt to improve on my sad, sad 7 mph limit. Alas! I really am going to double up on the sport bras for a while. I emerged from pregnancy without stretch marks; I'm not going to risk getting them now! For those of you who can imagine wearing a sports bra, imagine tucking a 5-pin bowling ball into each side and hopping on the treadmill... Needless to say, I quickly halted the jog, and settled for an alternative. However, walking up a hill that steep is hard! Y'all should try it. Great butt and calf workout...
For the record: weighed in today and have only 10 lb left. (I gained about 30 during pregnancy, maybe a little more.) I'm only going to obsess over this until I'm back to my pre-preg weight-range. That's one area where lactation helps -- it's a serious calorie-burner!
Friday, May 15, 2009
Friday fun fest
Forty minutes of respite from the work inferno.
Variation of crossfit Nancy or something.
As many rounds in 20 minutes of 5 pull ups, 10 push ups, 15 squats, 10 back extensions, 10 front extensions. Only 8 rounds in 20:05 today. Pretty sure that could have been better with a little more effort. Hard all the same.
Variation of crossfit Nancy or something.
As many rounds in 20 minutes of 5 pull ups, 10 push ups, 15 squats, 10 back extensions, 10 front extensions. Only 8 rounds in 20:05 today. Pretty sure that could have been better with a little more effort. Hard all the same.
Fatigue sets in.
'Stuff' just seems harder with less sleep. I bet I am not the first to notice this.
Tuesday: 4 x 800 m runs outside. Times were 2:57, 3:09, 3:30, 3:30. Running on yesterday's wimpy squat legs; interesting.
Wednesday: Press 7 reps; 95, 105, 115 (failed), 110, 110, 110, 110, 110. Then Weighted pulls; (25lbs) 10, 5, 4. Finisher press with 45 pounds; 25, 12, 10. Finisher pull ups (no weight); 10, 7, 4.
Yesterday was two 1 mile runs from and to the garage where the car was being fixed. Un-timed, for good reason.
Tuesday: 4 x 800 m runs outside. Times were 2:57, 3:09, 3:30, 3:30. Running on yesterday's wimpy squat legs; interesting.
Wednesday: Press 7 reps; 95, 105, 115 (failed), 110, 110, 110, 110, 110. Then Weighted pulls; (25lbs) 10, 5, 4. Finisher press with 45 pounds; 25, 12, 10. Finisher pull ups (no weight); 10, 7, 4.
Yesterday was two 1 mile runs from and to the garage where the car was being fixed. Un-timed, for good reason.
hunting for a home
In cowtown and desperately hoping to find a place to call home. Figure some exercise will keep me calm and sane. That and the hours of peace and quiet in the office spent researching and writing. Free to concentrate, what a concept!
saturday
am: an hour and a half of vinyasa (so many folds and planks and lowering - arms and abs wanted to shake but luckily the mind was strong).
pm: 3 hour neighbourhood hike
sunday
another 3 hour neighbourhood hike. Gosh, downtown is surrounded on all sides by suburbia.
monday
much of the same
tuesday
hot yoga. see saturday. only add 15 degrees F. I have found a lovely studio, and it makes me happy to be practicing regularly again.
thursday
an hour run at lunch. Destination, two more (non)potential homes. Boo. Can't wait to hit the river paths though, they have some great trails and predefined distance loops. It will be nice to have lunch breaks again.
saturday
am: an hour and a half of vinyasa (so many folds and planks and lowering - arms and abs wanted to shake but luckily the mind was strong).
pm: 3 hour neighbourhood hike
sunday
another 3 hour neighbourhood hike. Gosh, downtown is surrounded on all sides by suburbia.
monday
much of the same
tuesday
hot yoga. see saturday. only add 15 degrees F. I have found a lovely studio, and it makes me happy to be practicing regularly again.
thursday
an hour run at lunch. Destination, two more (non)potential homes. Boo. Can't wait to hit the river paths though, they have some great trails and predefined distance loops. It will be nice to have lunch breaks again.
Tuesday, May 12, 2009
Fitting it in
Catch up - finding it hard to find time to post. My lap is currently being shared by the computer and the sleeping baby.
Saturday:
I hadn't gone to the gym often on Saturdays, otherwise I'd have known that it closes at 5 PM, and wouldn't have headed there at four-forty. So the workout was a bit quick, and I'm having trouble remembering...
Warm-up - 15 squats and 15 presses with the bar
Squats - 85 lb x 7, 7, 7
Presses - 55 lb x 5, 5, 5
Pull-downs (chin-up training) - 120 lb x 3
Then I noticed I was the only one left in the gym, so I left.
Today:
Same warm-up
Squats - 95 lb x 7, 6, 6; 45 lb x 15
Bench press - 45 x 15; 65 x 16; 75 x 5, 5
Pull-downs - 120 lb x 3, 3, 2; 90 x 8
Treadmill - 3 x 400 m/7 mph (1% grade, with 1/10 mile rest at 5 mph)
I tried running at 7.5 mph, but it felt like that ole pubis might well fly apart. Awesome. Will have to rest those parts a bit before frisbee next week! It will be awhile before I get my mile back...
* Chest press - one of the staff at the gym spotted me (unsolicited), which explains both the 16 reps, and the fifth rep of the last set. Nice to be pushed.
Saturday:
I hadn't gone to the gym often on Saturdays, otherwise I'd have known that it closes at 5 PM, and wouldn't have headed there at four-forty. So the workout was a bit quick, and I'm having trouble remembering...
Warm-up - 15 squats and 15 presses with the bar
Squats - 85 lb x 7, 7, 7
Presses - 55 lb x 5, 5, 5
Pull-downs (chin-up training) - 120 lb x 3
Then I noticed I was the only one left in the gym, so I left.
Today:
Same warm-up
Squats - 95 lb x 7, 6, 6; 45 lb x 15
Bench press - 45 x 15; 65 x 16; 75 x 5, 5
Pull-downs - 120 lb x 3, 3, 2; 90 x 8
Treadmill - 3 x 400 m/7 mph (1% grade, with 1/10 mile rest at 5 mph)
I tried running at 7.5 mph, but it felt like that ole pubis might well fly apart. Awesome. Will have to rest those parts a bit before frisbee next week! It will be awhile before I get my mile back...
* Chest press - one of the staff at the gym spotted me (unsolicited), which explains both the 16 reps, and the fifth rep of the last set. Nice to be pushed.
Monday, May 11, 2009
Soldier on
Re-start on building squats: 225 x 5, 245 x 5, 265 x 5, 275 x 4, 265 x 4.
Deadlifts: 5 x 225, 5 x 275.
1 minute 6kg ball slams, (35), 1 minute rest, 1 minute 6kg ball slams (30) 1 minute rest, 1 minute 6kg ball slams (30).
Deadlifts: 5 x 225, 5 x 275.
1 minute 6kg ball slams, (35), 1 minute rest, 1 minute 6kg ball slams (30) 1 minute rest, 1 minute 6kg ball slams (30).
still fun
chins: 9, 8, 6.
dips: 10, 10, 7.
press: 45 x25, 16, 12. max reps every 2:30.
calf drop&hold: single leg - 10, 10, 10. this exercise came from the nice physio lady. it activates the stuff or something. hold at the bottom for 4s.
anterior calf: white body bar, single leg - 20, 20, 10.
dips: 10, 10, 7.
press: 45 x25, 16, 12. max reps every 2:30.
calf drop&hold: single leg - 10, 10, 10. this exercise came from the nice physio lady. it activates the stuff or something. hold at the bottom for 4s.
anterior calf: white body bar, single leg - 20, 20, 10.
Thursday, May 7, 2009
it's fun not doing squats
chins: 9, 8, 7.
bench: 160 x3, x3, x2. i was wondering why this was so difficult until i took the plates off and realized i hadn't been lifting 150 at all.
press: MR every 2:30. 45 x25, x15, x11.
eccentric calf: left&right, straight&bent. 15 reps.
db curls: 35 x16, x16, x12.
bench: 160 x3, x3, x2. i was wondering why this was so difficult until i took the plates off and realized i hadn't been lifting 150 at all.
press: MR every 2:30. 45 x25, x15, x11.
eccentric calf: left&right, straight&bent. 15 reps.
db curls: 35 x16, x16, x12.
Wednesday, May 6, 2009
Easy Day
And thank goodness after 4 hours sporadic sleep.
30 back extensions, 30 front extensions.
Cross fit 7 singles of push jerk (transformed into power clean and push press): 105, 115, 125, 125, 125, 130, 125.
Mile run: 7:12
30 back extensions, 30 front extensions.
Cross fit 7 singles of push jerk (transformed into power clean and push press): 105, 115, 125, 125, 125, 130, 125.
Mile run: 7:12
Baby steps
Baby steps at a running pace, at least.
I tried running at the gym today -- it's been many months, and frisbee season is coming up. The gym after work is BUSY! I didn't venture down into the weight room, though I'll have to eventually.
On the treadmill:
1.5 miles total in about 15 minutes (1% grade) - including 400m/8 mph, 2 x 400m/7 mph, and the rest at speeds between 5 and 6 mph.
It didn't feel overly taxing, I wasn't super out of breath or sweaty, though the joints are still feeling a little loose. The 8 mph stint felt a bit tweaky. Which makes me a little afraid to try sprinting.
The rest:
Push-ups - 15, 10, 8
Box jumps - 3 sets of 20 (not very high - 4 risers under a step bench)
Knee tucks on the ball - 10
Bench dips (with a ball) - 10
I'll be keeping to my 30 minute limit for awhile... at least until I get a breast pump. :-)
I tried running at the gym today -- it's been many months, and frisbee season is coming up. The gym after work is BUSY! I didn't venture down into the weight room, though I'll have to eventually.
On the treadmill:
1.5 miles total in about 15 minutes (1% grade) - including 400m/8 mph, 2 x 400m/7 mph, and the rest at speeds between 5 and 6 mph.
It didn't feel overly taxing, I wasn't super out of breath or sweaty, though the joints are still feeling a little loose. The 8 mph stint felt a bit tweaky. Which makes me a little afraid to try sprinting.
The rest:
Push-ups - 15, 10, 8
Box jumps - 3 sets of 20 (not very high - 4 risers under a step bench)
Knee tucks on the ball - 10
Bench dips (with a ball) - 10
I'll be keeping to my 30 minute limit for awhile... at least until I get a breast pump. :-)
Tuesday, May 5, 2009
Write off
= Last week.
Yesterday: Front squats, 135 x3, 155 x3, 175 x3, 185 x3, 195 x3.
Weighted pull ups with 25lbs: 7, 5, 4, 3. Finisher pull ups, no weight: 10.
Last night: Frisbee scrimmage. One hour, 6 on 6.
Today: Outside 5K run (23:18), 3 x 30 walking lunges, 155 bench press x 7, 5, 5.
Yesterday: Front squats, 135 x3, 155 x3, 175 x3, 185 x3, 195 x3.
Weighted pull ups with 25lbs: 7, 5, 4, 3. Finisher pull ups, no weight: 10.
Last night: Frisbee scrimmage. One hour, 6 on 6.
Today: Outside 5K run (23:18), 3 x 30 walking lunges, 155 bench press x 7, 5, 5.
back in town, it won't be easy.
chins: 9, 8, 6.
dips: 11, 10, 5.
finisher-type presses:
every 2:30, max reps of 45 lbs. 25, 13, 7.
in between times i did some calve work so my achilles will improve. looks like i'll be covering overunder this frisbee season. eep.
dips: 11, 10, 5.
finisher-type presses:
every 2:30, max reps of 45 lbs. 25, 13, 7.
in between times i did some calve work so my achilles will improve. looks like i'll be covering overunder this frisbee season. eep.
Saturday, May 2, 2009
A long road ahead
Back to the gym for the first time in a month. More than a month. I imposed a 30 minute limit on the workout, theoretically so I could get home in a reasonable time to feed the baby. It was a good thing I had a limit, because if I'd done more, I think I'd be toast tomorrow. I may be anyway. Because I'm feeling a bit shakey now, even though I just ran through some basics. To, you know, take some new baseline measurements.
Squats: 45 x 15, 65 x 11, 75 x 8, 7
Presses: 45 x 15, 50 x 8, 55 x 5, 5
Lat-pull/chin-up grip: (standing) 105 x 8, 120 x 6, (seated) 120 x 2, 2
Calf press (seated): 200 x 15, 15, 15
Plank (on utility ball): 45 sec
V-sit ball tosses: 30 (not sure the ball weight, maybe 4 kg?)
That is all.
(A few days ago, I also did some trial chin-ups -- at which I failed, but did some eccentrics that killed my arms -- and some walking lunges (30 + 30), which totally extended the DOMS I got from my previous BW squat workout. I have a long road ahead!)
Squats: 45 x 15, 65 x 11, 75 x 8, 7
Presses: 45 x 15, 50 x 8, 55 x 5, 5
Lat-pull/chin-up grip: (standing) 105 x 8, 120 x 6, (seated) 120 x 2, 2
Calf press (seated): 200 x 15, 15, 15
Plank (on utility ball): 45 sec
V-sit ball tosses: 30 (not sure the ball weight, maybe 4 kg?)
That is all.
(A few days ago, I also did some trial chin-ups -- at which I failed, but did some eccentrics that killed my arms -- and some walking lunges (30 + 30), which totally extended the DOMS I got from my previous BW squat workout. I have a long road ahead!)
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