bench: 155 x5, x3, x3.
cleans: 129 x3, x3, x3, x2, x2.
chins: 7, 5, 4.
cardio -
6k, 44:58 (I know, slow, whatever ms hedda!), 150bpm.
Saturday, February 20, 2010
Thursday, February 18, 2010
Blast off
More like Skin off.
Crossfit, scaled for the weak: For time 10,9,8,7,6,5,4,3,2,1 reps of 205 deadlift, 135 bench press, 115 power clean. I made it to the last 2 (2 and 1) and had to get back to work. Time was 39:30. Fun. Missing some palm due to DL grip. Need chalk.
Crossfit, scaled for the weak: For time 10,9,8,7,6,5,4,3,2,1 reps of 205 deadlift, 135 bench press, 115 power clean. I made it to the last 2 (2 and 1) and had to get back to work. Time was 39:30. Fun. Missing some palm due to DL grip. Need chalk.
Milk run
As predicted, only slower, if you can imagine. Cramps on the way out, uphill with a headwind on the way back, and my LOL was a rerun. It's the universe's way of telling me "cut it with the 5K's you lazy Jackass".
5K in 31 minutes. No extras today.
Well, an extra coffee. I mean seriously, it's the dead of winter.
5K in 31 minutes. No extras today.
Well, an extra coffee. I mean seriously, it's the dead of winter.
Wednesday, February 17, 2010
post fernie
press: 112 x5, x5, x5.
cleans: 133 x1 six times.
chins: 6, 5, 4.
track sprints: 50m x7.
cardio -
bike: level 8, 30:00, 206 cals, 132 bpm.
cleans: 133 x1 six times.
chins: 6, 5, 4.
track sprints: 50m x7.
cardio -
bike: level 8, 30:00, 206 cals, 132 bpm.
I knew it would be gross
And it was. Yesterday's crossfit, scaled for the weak.
Run 400m, 10 x 115 power cleans, 15 push ups. Five rounds. I managed 3 in 16:50 without barfing. Then did some lunges, but still had to barf. It was a while before that went away.
Today, Tabata yumminess with 1 minute rest in between exercises.
Row tabata (on 8). Avg 14 strokes.
Squat tabata. Avg 20
Pull up tabata. Avg 3.5 (it was 6,5,3,3,3,3,3,2)
Push up tabata. Avg 8.25 (from 14 to 5)
Sit up tabata. Avg 9.26 (from 14 to 8).
Run 400m, 10 x 115 power cleans, 15 push ups. Five rounds. I managed 3 in 16:50 without barfing. Then did some lunges, but still had to barf. It was a while before that went away.
Today, Tabata yumminess with 1 minute rest in between exercises.
Row tabata (on 8). Avg 14 strokes.
Squat tabata. Avg 20
Pull up tabata. Avg 3.5 (it was 6,5,3,3,3,3,3,2)
Push up tabata. Avg 8.25 (from 14 to 5)
Sit up tabata. Avg 9.26 (from 14 to 8).
Slow row
5K, 25 min.
I'll warn you right now that tomorrow will be another 5K (probably a run, hopefully not slower).
I know, even my eyes are glazed over with boredom. I promise that I'll join a gym the minute I get back from the cruise. So I can add some spice to these workout reports.
I'll warn you right now that tomorrow will be another 5K (probably a run, hopefully not slower).
I know, even my eyes are glazed over with boredom. I promise that I'll join a gym the minute I get back from the cruise. So I can add some spice to these workout reports.
Thursday, February 11, 2010
Another fiver
Another cold, early morning, another 5K. This time in 29 minutes. Followed by thrusters: 45 lbs, 5 sets of 10.
Three days in a row makes it a habit, right?
slow down
jog - 4k. 30:55. 149bpm. (1:33 per 200m lap; 7.74 km/h, 4.81mph).
bike - level 10. 30:00. 231 cal. 140bpm. I can't tell the distance on this thing. Yesterday it said 11 something. Today was 6.87. Plus the units are a mystery.
bike - level 10. 30:00. 231 cal. 140bpm. I can't tell the distance on this thing. Yesterday it said 11 something. Today was 6.87. Plus the units are a mystery.
Wednesday, February 10, 2010
Download
Jet lag is so gay.
Monday: 5 rounds for time of 500 m row, 10 65lb thrusters, 20 sit ups. Time was 31:20. Plus a nice lay down afterward. Row times were 1:43, 1:57, 1:57, 2:03, 2:02.
Tuesday: Crossfit WOD of 10 x 2reps of squats (225, 225, 245, 245, 255, 255, 255, 255, 255, 255). Finisher press, gulp, 45 lbs x 20 times 3.
Today, a crossfit WOD variation (could not do the 20 lb wall ball toss so); 30 lb barbell toss (no, I did not throw it, I just pretended to. Even left my feet) and pull ups. 40, 30, 20, 10 of the former and 15, 12, 9, 5 of the latter. Time was 14:01. Then 15, 12, 9, 5 front extensions in another 3:00.
Tomorrow's going to be an ass kicking.
Monday: 5 rounds for time of 500 m row, 10 65lb thrusters, 20 sit ups. Time was 31:20. Plus a nice lay down afterward. Row times were 1:43, 1:57, 1:57, 2:03, 2:02.
Tuesday: Crossfit WOD of 10 x 2reps of squats (225, 225, 245, 245, 255, 255, 255, 255, 255, 255). Finisher press, gulp, 45 lbs x 20 times 3.
Today, a crossfit WOD variation (could not do the 20 lb wall ball toss so); 30 lb barbell toss (no, I did not throw it, I just pretended to. Even left my feet) and pull ups. 40, 30, 20, 10 of the former and 15, 12, 9, 5 of the latter. Time was 14:01. Then 15, 12, 9, 5 front extensions in another 3:00.
Tomorrow's going to be an ass kicking.
sham-wow
bench: 150 x5, x5, x5. increase to 153.
chins: 5, 5, 3.
cleans: 118 x3, x3, x3, x3, x3. increase to 121.
finisher - press: 95 x8, x6, x3, x2. rest 60s after each.
skipping - 60s work/60s rest x5.
cardio - bike 30min, level 10, 220 calories, 132 bpm.
- jog 10min.
chins: 5, 5, 3.
cleans: 118 x3, x3, x3, x3, x3. increase to 121.
finisher - press: 95 x8, x6, x3, x2. rest 60s after each.
skipping - 60s work/60s rest x5.
cardio - bike 30min, level 10, 220 calories, 132 bpm.
- jog 10min.
Almost a roll
Today at 7:30 am, in the basement:
5K row in 24:12 min. And 60 sit-ups (4 x 15).
This morning training is "practice" for when I join a gym (any day now) and need to go in the mornings while hubby looks after kid. I want to make sure I can actually do it so I don't wastemyKen's hard-earned money.
5K row in 24:12 min. And 60 sit-ups (4 x 15).
This morning training is "practice" for when I join a gym (any day now) and need to go in the mornings while hubby looks after kid. I want to make sure I can actually do it so I don't waste
Tuesday, February 9, 2010
I was bound to move again sooner or later
Got up at 7 am, dressed warmly, and went for a run.
5k in 30 min + 60 lunges. Later, some push-ups (4 x 10) and reverse flies with a resistance band (4 x 15).
Felt great all day.
5k in 30 min + 60 lunges. Later, some push-ups (4 x 10) and reverse flies with a resistance band (4 x 15).
Felt great all day.
Tuesday, February 2, 2010
Monday-your-Sunday
In the moist, little hotel gym:
Warm up run, 12 min, 2.4k. Then 3 rounds of 40lb DB bench press x10 (sore baby arm!), 35 kg sumo high pull deadlifts x 10.
Can't wait to get home.
Warm up run, 12 min, 2.4k. Then 3 rounds of 40lb DB bench press x10 (sore baby arm!), 35 kg sumo high pull deadlifts x 10.
Can't wait to get home.
Sunday, January 31, 2010
Hali-fuckit
Didn't even bring my runners. I did carry all the groceries for my sister yesterday though. That'll have to do for this week.
Saturday, January 30, 2010
Shang Hi!
Hello from 13 hours from now.
Yesterday at the hotel gym: 3K treadmill run, 18 minutes (nice and easy) then 3 rounds of 50 bent over rows x 10, dips x 12, inclined sit-ups x 25.
Today, squat tabatas (all 18's, weak) then 3 rounds of 30 lb dumbell snatch x 10 each hand, 20 push ups, 20 inclined torso rotations with 5 kg. Funsies.
Yesterday at the hotel gym: 3K treadmill run, 18 minutes (nice and easy) then 3 rounds of 50 bent over rows x 10, dips x 12, inclined sit-ups x 25.
Today, squat tabatas (all 18's, weak) then 3 rounds of 30 lb dumbell snatch x 10 each hand, 20 push ups, 20 inclined torso rotations with 5 kg. Funsies.
Thursday, January 28, 2010
upper madawaska
press: ramping up to 115x3, x3, x3, x2.
chins: 6, 5, 4.
density drills:
farmer's walk - up the stairs with 2 45# plates, 4 minutes - 9 trips
turkish get-ups - 15# dumbbell, 4 minutes - 20
track:
- 225m "sprints" x5. walked around the track as a cool-down after each (about 4 minutes)
- the slowest lap (the last took about 49s, the quickest maybe 40s).
chins: 6, 5, 4.
density drills:
farmer's walk - up the stairs with 2 45# plates, 4 minutes - 9 trips
turkish get-ups - 15# dumbbell, 4 minutes - 20
track:
- 225m "sprints" x5. walked around the track as a cool-down after each (about 4 minutes)
- the slowest lap (the last took about 49s, the quickest maybe 40s).
Tuesday, January 26, 2010
First Class
That's what's in store for me today.
Yesterday was the Crossfit WOD. Five rounds for time of 500M row and 95 lb thrusters x7.
Time was 24:56, which included the long walk from the rower to the squat rack and a 2 minute chat with chatty-chatty.
Rows were 1:47, 2:03, 2:05, 2:04, 2:10. Thought I could do better.
Yesterday was the Crossfit WOD. Five rounds for time of 500M row and 95 lb thrusters x7.
Time was 24:56, which included the long walk from the rower to the squat rack and a 2 minute chat with chatty-chatty.
Rows were 1:47, 2:03, 2:05, 2:04, 2:10. Thought I could do better.
Monday, January 25, 2010
working it off
heavy day.
squats: working up to 270 x5. got to keep on myself about the form for the heavy ones. lumbar spine is rounding. and there was a guy beside me squatting more. hmmph.
bench: 155 x5.
chins: 6, 6, 4.
squats: working up to 270 x5. got to keep on myself about the form for the heavy ones. lumbar spine is rounding. and there was a guy beside me squatting more. hmmph.
bench: 155 x5.
chins: 6, 6, 4.
Sunday, January 24, 2010
Week's worth in one
So, after being thwarted once this week (a few squats and presses; left unfinished in the wake of a Mini McPie Meltdown), I crammed as much as I could into my Weekly Sunday Escape Run.
Sum total:
90 walking lunges
49:25 min run
70 BW squats (of varying types and speeds)
45 standing broad jumps, (3 sets interpersed with the squat sets)
15, 10, 7 push-ups (feet up on a curb)
50 v-sit twists
And I can feel everything stiffening up already. Mostly my back is sore from the jumping + push-ups. I will be making good use of the foam roller we picked up this weekend. And being glad I won't be working out for at least another week...
Sum total:
90 walking lunges
49:25 min run
70 BW squats (of varying types and speeds)
45 standing broad jumps, (3 sets interpersed with the squat sets)
15, 10, 7 push-ups (feet up on a curb)
50 v-sit twists
And I can feel everything stiffening up already. Mostly my back is sore from the jumping + push-ups. I will be making good use of the foam roller we picked up this weekend. And being glad I won't be working out for at least another week...
hike
josey posey and daddy-o took to the hills yesterday. We did the hike to Chester Lake. This is on the same road that we drove during that Monday after Nationals. Amazing. It was over 8km with a rise of 310m (2:50 minutes, 2:00 getting to the top!). And that rise happens in the first 2km. It was a tough start but boy was it worth it.
It was beautiful up in the bowl. We had a picnic before moving our butts back to the cars. We didn't make it much before dark. We did some running down the mountain, I fell twice but that couldn't wipe the smile off my face.
It was beautiful up in the bowl. We had a picnic before moving our butts back to the cars. We didn't make it much before dark. We did some running down the mountain, I fell twice but that couldn't wipe the smile off my face.
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