Hit the gym hard today. First, a warm up. Then:
Squats, 225 x5 x5 x5 x5 x5 with 10 push-ups in between sets.
Cleans, 115 x5, x5, x5
Press, 95 x 5 (so hard)
Deadlift, 245 x 5
Squat finishers: 155 x15 x15
Press finishers: 45 x 20
Stretch and a small prayer.
Monday, August 30, 2010
Saturday, August 28, 2010
Kettlebells!
I was going to do this workout again (rows and thrusters), but having recently noticed that my gym has kettlebells (either new or hidden until now) I decided to replace the thrusters with KB swings.
But then the rower was buried until a pile of stationary bike because they were polishing some of the floors where the bikes were, so I also replaced rowing with running.
So my workout ended up looking like this:
Run 1.25 miles (10:00)
50 KB swings (25 lb)
Run 3/4 mile (5:45)
35 KB swings
Run 1/2 mile (can't recall the time, but I ran slightly faster)
20 KB swings (and found myself wishing for that liquid chalk for the 2nd time this week)
It took about 28 minutes. Not really comparable to the rows and thrusters, since running is slower and I did slightly longer distances.
Finished with 10/leg split squats (30 lb bb) and 3, 2, 2 dips.
But then the rower was buried until a pile of stationary bike because they were polishing some of the floors where the bikes were, so I also replaced rowing with running.
So my workout ended up looking like this:
Run 1.25 miles (10:00)
50 KB swings (25 lb)
Run 3/4 mile (5:45)
35 KB swings
Run 1/2 mile (can't recall the time, but I ran slightly faster)
20 KB swings (and found myself wishing for that liquid chalk for the 2nd time this week)
It took about 28 minutes. Not really comparable to the rows and thrusters, since running is slower and I did slightly longer distances.
Finished with 10/leg split squats (30 lb bb) and 3, 2, 2 dips.
Thursday, August 26, 2010
Hi ya
Vacay is almost over!
Today, on some really stiff and sore legs (mostly due to age) I did yesterday's crossfit, Test 3, a Tabata squat followed by reps in 4 minutes of muscle ups (substituted pull ups). Tabatas were all 21 and I did 27 pull ups in the following 4 minutes. Score was 21X27= 567.
Followed this up with a 5 k after a few minutes rest; 24:15 on the hard home-to-Tache route.
Today, on some really stiff and sore legs (mostly due to age) I did yesterday's crossfit, Test 3, a Tabata squat followed by reps in 4 minutes of muscle ups (substituted pull ups). Tabatas were all 21 and I did 27 pull ups in the following 4 minutes. Score was 21X27= 567.
Followed this up with a 5 k after a few minutes rest; 24:15 on the hard home-to-Tache route.
Monday, August 23, 2010
Crushed
I went into the gym today with heavy weight in mind. Before I even got started, a little piece of me was crushed:
Yes, it's a highly textured blood blister. You can't see the swollen bruise underneath. Trying to get the pin out of the hole in the squat rack. Grr. Most of the cursing was in my head -- I tried to keep it cool. Then directed my pain into my squats.
Squats: 135 x 6; 145 x5, x5
Chins: 4
Power cleans: 75 x 6, 6, 6
Bench press: 85 x 5, 5, 4
Alternating hip raises and sit-ups on the ball: 2 sets of 20 per exercise
Later, my bruise impeded my ability to crush garlic.
Sunday, August 22, 2010
Wayyy back
On Monday:
5 rounds (not for time) of 95 lb overhead squat, 5 pull ups, 10 eccetric sit-ups. Then 135 x 5 x 5 bench press and 5 x 10 back extensions.
All vacay since!
5 rounds (not for time) of 95 lb overhead squat, 5 pull ups, 10 eccetric sit-ups. Then 135 x 5 x 5 bench press and 5 x 10 back extensions.
All vacay since!
Friday, August 20, 2010
Wednesday, August 18, 2010
Annie's badass cousin
I squeezed a workout in the one day we were home between trips to Sherbrooke and Waterloo (that latter from which I am now posting).
This was inspired by Annie.
50, 40, 30, 20, 10 reps of:
thrusters, 22 lbs
sit-ups
hip raises (shoulders on a bench), 10 lbs
It took about 18 minutes (for future reference, I guess).
I started with 20 lbs on my hips for the hip raises, but dropped one of the db's after 17 reps because the burn started early!
And, I finished with some dips: 4, 2, 2 + 4 assisted (45 lb offset, which is the least weight possible on our machine, as far as I can tell).
This was inspired by Annie.
50, 40, 30, 20, 10 reps of:
thrusters, 22 lbs
sit-ups
hip raises (shoulders on a bench), 10 lbs
It took about 18 minutes (for future reference, I guess).
I started with 20 lbs on my hips for the hip raises, but dropped one of the db's after 17 reps because the burn started early!
And, I finished with some dips: 4, 2, 2 + 4 assisted (45 lb offset, which is the least weight possible on our machine, as far as I can tell).
Wednesday, August 11, 2010
Monday
Keeping frosty for Nats:
Eight rounds (originally 10 but I walked to the gym so I had less time) not-for-time of 10 back extensions, 5 pull ups, 5 dips, 10 sit ups, 10 push ups. Fun. Then a sauna!
Sunday I did Yoga with CLGM. She was hardcore.
Tomorrow at this time I should be up to my waist in my own sweat, if all goes well.
Eight rounds (originally 10 but I walked to the gym so I had less time) not-for-time of 10 back extensions, 5 pull ups, 5 dips, 10 sit ups, 10 push ups. Fun. Then a sauna!
Sunday I did Yoga with CLGM. She was hardcore.
Tomorrow at this time I should be up to my waist in my own sweat, if all goes well.
Monday, August 9, 2010
Sweaty, hard, good
Based on a WOD from this week, my scaled version looked like this:
3 rounds for time:
Row 500m
30 box jumps (17" - one riser higher than usual)
15 back extensions*
20 deadlifts, 85 lb
in 25:30.
It was Saturday at the gym, so I wasn't in a hurry. So I added the following:
Squats: 115 x 10; 95 x 15
Chin-ups: 4, 2, 3, 2
And a few push-ups, until I thought better of it and just concentrated the rest of my energy on stretching.
*Why are back extensions so hard for me? I scaled this knowing I couldn't remotely achieve the 25 called for, and I was right. 15 was a real max for me in this workout. And I was doing them on a 45 degree angle, with my arms on my chest. Is my back really so weak? Even though I can do 145 lb deadlifts without pain?
3 rounds for time:
Row 500m
30 box jumps (17" - one riser higher than usual)
15 back extensions*
20 deadlifts, 85 lb
in 25:30.
It was Saturday at the gym, so I wasn't in a hurry. So I added the following:
Squats: 115 x 10; 95 x 15
Chin-ups: 4, 2, 3, 2
And a few push-ups, until I thought better of it and just concentrated the rest of my energy on stretching.
*Why are back extensions so hard for me? I scaled this knowing I couldn't remotely achieve the 25 called for, and I was right. 15 was a real max for me in this workout. And I was doing them on a 45 degree angle, with my arms on my chest. Is my back really so weak? Even though I can do 145 lb deadlifts without pain?
running at lunch
not fast and not far but sure is nice to get the legs moving outside again!
today: just over 5k in just under 33 mins. Pace is slow as I am chatting with my new running partner (a fellow egd'er from toronto thrown into corp hq's) but we plan to pick it up a notch on our next (post vacation! :) run.
friday: 4.5k about the same time.
Yesterday:
Deadlifts included 3 @ 105lb until I freaked out that I was losing form and scared I might ruin my back.
Cleans: 65 x5, 75 x1 (note same fear as above mixed with utter exhaustion - this weight lifting gig is hard work. SO SO happy to have my own personal trainer!)
today: just over 5k in just under 33 mins. Pace is slow as I am chatting with my new running partner (a fellow egd'er from toronto thrown into corp hq's) but we plan to pick it up a notch on our next (post vacation! :) run.
friday: 4.5k about the same time.
Yesterday:
Deadlifts included 3 @ 105lb until I freaked out that I was losing form and scared I might ruin my back.
Cleans: 65 x5, 75 x1 (note same fear as above mixed with utter exhaustion - this weight lifting gig is hard work. SO SO happy to have my own personal trainer!)
Takin' her easy
Mixed some yard work with 3 rounds 95lb overhead squats x 10, 10 pull ups.
Love the OHS's.
Love the OHS's.
Sunday, August 8, 2010
sunday drive
daddy-o:
squats: 245 x5, x5, x5.
and a bunch of other stuff at light weight. the shoulder is still sore.
joseyposey:
bench: 80x2, x3; 75x5.
deaadlift: 95x5, x5.
clean: i don't remember...
a bunch of core work for both. josey did 20x5 situps. i did 20x2. hard!
squats: 245 x5, x5, x5.
and a bunch of other stuff at light weight. the shoulder is still sore.
joseyposey:
bench: 80x2, x3; 75x5.
deaadlift: 95x5, x5.
clean: i don't remember...
a bunch of core work for both. josey did 20x5 situps. i did 20x2. hard!
Thursday, August 5, 2010
sore shoulder for me, an injury free life for her
daddy-o:
squats: 235 x5, x5, x5
sore shoulder (aggravated on the weekend by frolfing) so no upper body work
Three 1k runs. The first was a warm up at 6ish minutes. Then 4:15 and 4:05. About 5 minutes rest between these reps.
josey:
squats: 90 x5, x5, x5.
press: 60 x5, x4, x3.
chins:
w/ 40 pound offset, x3.
w/ 55 pound offset, x3, x6.
squats: 235 x5, x5, x5
sore shoulder (aggravated on the weekend by frolfing
Three 1k runs. The first was a warm up at 6ish minutes. Then 4:15 and 4:05. About 5 minutes rest between these reps.
josey:
squats: 90 x5, x5, x5.
press: 60 x5, x4, x3.
chins:
w/ 40 pound offset, x3.
w/ 55 pound offset, x3, x6.
Back at the gym
Today's workout was inspired by Overunder's workout earlier this week, which was in turn loosely based on a Crossfit WOD. Here's how I did it:
5 rounds (theoretically for time):
25 tuck jumps
20 thrusters (32 lb bar)
15 overhead lunges (10 lb bar)
22ish minutes.
These early morning workouts are tough! I kind of took my time going from exercise to exercise. And I almost only did 3 rounds, then almost only did 4 rounds, then fuck it, I finished off the fifth. Weak shoulders felt like the gating factor, but my quads have been pretty wobbly all morning.
5 rounds (theoretically for time):
25 tuck jumps
20 thrusters (32 lb bar)
15 overhead lunges (10 lb bar)
22ish minutes.
These early morning workouts are tough! I kind of took my time going from exercise to exercise. And I almost only did 3 rounds, then almost only did 4 rounds, then fuck it, I finished off the fifth. Weak shoulders felt like the gating factor, but my quads have been pretty wobbly all morning.
Wednesday, August 4, 2010
Drenched
Its hot out!
Tried a long slow run today. It was pretty hard; 7.2 k in 37:45. I hope there is a benefit to that much sweating.
Tried a long slow run today. It was pretty hard; 7.2 k in 37:45. I hope there is a benefit to that much sweating.
Holy...
...crap am I wiped today.
Yesterday I embellished and diminished a crossfit. Five rounds for time of 30 double unders, 25 30lb thrusters and 10x 45 lb overhead walking lunges. 23:23 but I had to stop and talk for at least 2 minutes to a trainer guy. I'll take 22 even, thanks.
Next time I would up the weight on the thrusters to match the lunges and increase the count on the lunges. Otherwise, this was a pretty thorough workout.
Yesterday I embellished and diminished a crossfit. Five rounds for time of 30 double unders, 25 30lb thrusters and 10x 45 lb overhead walking lunges. 23:23 but I had to stop and talk for at least 2 minutes to a trainer guy. I'll take 22 even, thanks.
Next time I would up the weight on the thrusters to match the lunges and increase the count on the lunges. Otherwise, this was a pretty thorough workout.
Tuesday, August 3, 2010
Yoga at Eleven Hundred Hours
Back from the cottage, straight into eight games of frisbee in three days. Nine in four if tonight's game isn't canceled. (And I'm feeling back on my game, at long last. :-))
So, a little recovery is called for, methinks.
As the broadcasters go digital, we cable-less folk are getting more channels. Overunder discovered Intimate Yoga at 11 am on the Sun channel. That time coincides nicely/usually with naptime. So today I gave it a whirl. Yoga is hard, but it IS relaxing (evidenced by me being on the verge of tears on and off throughout the half hour. In a good way.) I'll try to make this a regular thing, and let you know how it goes.
So, a little recovery is called for, methinks.
As the broadcasters go digital, we cable-less folk are getting more channels. Overunder discovered Intimate Yoga at 11 am on the Sun channel. That time coincides nicely/usually with naptime. So today I gave it a whirl. Yoga is hard, but it IS relaxing (evidenced by me being on the verge of tears on and off throughout the half hour. In a good way.) I'll try to make this a regular thing, and let you know how it goes.
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