recovery time

there was not much. i'd like to pretend that it was the start of the Christmas Season so that's why i wasn't ready for today's workout. there, okay, i'm pretending.

bench: 154 x5, x5, x4. there is something a little monty python-ish about having the bar pinned to your chest while you can see the gym manager's eyes glued to her laptop 20 yards away. but, like a good cautious solo bencher should, i didn't have any clamps on and just slid the plates off to one side.

cleans: 140 x3, x3, x2, x-. this is the part that made me think i wasn't really up to the workout as the 135's went up like nothing on friday.

i begged off on the chins.

The slow pace

Of progress.

5K, 26:45.

Still feeling on the leisurely side (ie: I could still giggle during the LOL podcast I was listening to). I should probably start aiming for the 25 minute mark.

Me too, with less pushing

About 9 km in just under an hour. But I didn't have to push a stroller.

Finisher: bacon/mushroom/cheese burger with sweet potato fries and a beer.

Wakey wakey...

...Shakey shakey

Friday, squats day.

135 x 5, 225 x 5, 245 x 5, 265 x 5, 275 x 4.

Finishers 2 x 155lb x 20

16 pull ups, followed by 4 pull ups.

Hasty exit.

Saturday. 9k -ish run WITH MY SWEETHEART. Not for time. (almost an hour). Pushing children!

cleans

squats: 270 x5, x5, x5.
press: 113 x5, x5, x5.
cleans: 135 x3, x3, x3, x3, x3, x3. Had an extra set 'cause I was feeling ornery. It turns out it was the runs the last time.

Should've been napping

The greatest achievement of this workout was that after the third set of rowing, I laid down on a soft bed in the semi-darkness cuddled up to a warm little lump of coziness for five minutes... and then GOT UP AND FINISHED THE WORKOUT.

Tim woke up 20 minutes into his nap/my workout. Are you fucking kidding me, kid? NOT long enough for a morning nap. So I laid down with him a bit and he went back to sleep, and I finished up. I'd hit the wall after round 3 (as the numbers show), so the lay-down actually enabled me to finish.

In the nursery, pre-nap...

4 rounds:

15/leg hip raises (shoulders elevated)
Plank (90 count)

[Break to put Tim to bed]

In the basement...

4 rounds:

750 m row (3:23, 3:23, 3:35, [break to lay down with Tim], 3:25)
One-arm db presses, 22? lbs (6/arm each set)

Sometimes I do extra exercises I wasn't going to do simply to make it easier to record in the subsequent blog post. For example, I really only wanted to 3 sets of the dumbbell presses, but it would've been more complicated to write it down (as above), so I just did another set.

The twenty minute concept

I set up the Concept 2 in the basement with the intention of also setting up the playpen so Tim and I could "play" together. Unfortunately, the playpen confounded me so I had to wait until nap time.

3 rounds:

1000 m row (4:50, 4:35, 4:35)
push-ups (8, 9, 10. No idea why I was able to do more instead of less.)

Intended to add some glute exercises to this workout, but the little bugger work up early.

Embarassing

Frankly, rowing hard is embarrassing. There is a lot of teeth bearing and gasping. And its not like your going anywhere. But there ya go.

For time (until the ipod stopwatch failed, so, I have to guess at 18 minutes). Bench press, 155 lbs, max reps (7, 6,5); Pull ups, (15, 7, 6); row, 1000m (4:04), 750 m (3:03), 500m (2:00).

Fun!

couple of saunters

Tuesday pm: 5k; 35:19; 154bpm

Wednesday am: 5k; 31:50

Wednesday pm:
bench: 151 x5, x5, x5.
chins: 7, 7, 5.
cleans: 135 x1, x1, -. I think these failed because of the runs.

Jet Lag

Where is it? Is that what they mean by Lag?

Yesterday: 5K in 22:55 (the 5K route is actually 5.2 k. Damn!)

Today: Power cleans: 115 x 5, 135 x 5, 145 x 5. Deadlifts: 225 x 5, 255 x 5, 265 x 5. Push press: 95 x 3, x 3, x 3, x 3, x 3. Gosh my shoulder / arm is injured. Hurts like mad on the way down.

the usual

squats: 265 x5, x5, x5
press: 111 x5, x5, x5
deadlift: 275 x5

happy with the squats and a new 5RM with the presses. Xfit total of 651x5.

Briefly

Quick, quick, he won't be asleep for long!

Five rounds:
15 thrusters (45 lbs)
20 sit-ups on the ball

Three rounds:
15 hamstring roll-outs on the ball
side plank (30 sec/side)

Also, in the interest of the new skinny jeans, I've made a vow decided to try to cut back on my booze intake during the week. One glass of wine per night. Until Christmas, anyway.

May have overdone it

Satruday am before flight home from China.

Woke at 4:30, worked till 630. Had coffee, worked till 730. Worked out.

4 rounds (no timer but no slowpokey);
30 lb dumbell thrusters x10
25 inclined (25 degrees about) sit ups.
50 lb bent over rows x10
Follwed by.
12 minute run 2.6 km.

I sweat for the next 40 minutes.

Last run before home

5K, 27:25 minutes.

A little bit faster than Monday. It felt a lot harder because it was more humid today, and I'd had about one glass of water all day (and I ran around 3:30 pm). Ah well.

And now: home again, home again jiggety-jig!

Tuesday for you

Eight stories of stairs run. Heavy breathing in elevator down to the gym then a 4 K run, 20 minutes on the dreadmill.

Afterward, 10 x each arm 50 lb bent over rows x 3. Dips; 10 x 3. Off to work.

words

bench: 148 x5, x5, x5.
cleans: 130 x3, x3, x3, x3, x3.
chins: 7, 6, 4.

doesn't the word bedridden make you laugh? kind of like waylaid does?

Tripping out

Saturday morning, before coffee, food and a long flight: 1 mile run in 6:35.

Long flight. Many trips to the lavatory (4 meter dash).

Today (Tuesday morning, Shanghai time): Tabata BW squats (16,16,19,19,19,18,18,18), 30 pound dumbell snatches (3 x 10 each am), 5 x 20 situps (inclined) and 100 lb dumbell press (10,8,7).

Tired. Tired. Tired.

stubborn disinclination

squats: 260 x5, x5, x5
press: 109 x5, x5, x5

I'm all set to do the CrossFit Total of 644 x5 except that when I did:
deadlift: 275 x2, I suddenly felt an all consuming dread and couldn't even ponder trying to lift the bar one more time

very leisurely run

apparently. getting back in the swing of things:
5k, 35:50, 139bpm, 5.19mph

leisurely run

Because I'm on vacation, after all.

5K, 28 minutes.

I mapped the route, and it was exactly 5K (give or take a coupla metres). No kidding. Thanks to Baba Jr for giving me the time to do it. It was the hour before sunset - beautiful temperature, not to humid, the sun was up but down behind the trees... A perfect jog.

Followed up the run with a beer and about a pound of local shrimp, cooked in butter, garlic and lime. Again, thanks to Baba Jr.