Folding time and space

I missed posting last week, but I wanted to capture it for posterity and to try to convince myself that I'm not a total lazy ass. (I've had a cold for two weeks -- the first in years), and that along with Tim's new sleep schedule (make that "sleep" schedule), and I'm pooped to all hell.

Anyway, the workout went something like this:

5 rounds (ostensibly for time; ie: I hurried)

10 squats (95 lb)
10 presses (45 lb)
20 tuck jumps
12 back extensions

I did it in about 18 minutes. Then did some chin-ups. A couple sets of 3, and some jumping pull-ups. Oh, and 4 sets of 400 m at 15 km/hr.

Also, I've been going for runs, with and without Tim. Trying to do something -- anything -- at least every other day. Baba is going home tomorrow, though, so it's going to get harder to do stuff.

Squats and 400's

Another repeater, so I have stats to compare with.

The workout:

4 rounds for time:
Run 400 m
50 squats

My time: 12:20.

Compare with last time: 14:20

Confessions: I didn't look at the workout post before doing this one; I just remembered I'd done something like it before. So a) I did it backwards and squatted first then ran the 400 m, which, after the first round I don't think it would matter much, and b) I actually did 5 rounds this time, and completed the total in 15:35. Then went for an easy 20 minute jog and met up with Baba and Tim at the park.

Deets

Well, its been 48 hours since surgery and things seem to be going fine. Not too much pain, swelling appears normal (but there is swelling!) and I can bend and straighten my knee a little. I have made 2 trips down the stairs!

The surgeon let me know that the surgery went well. I kind of figured that out on my own because I was awake for the whole 3 hour procedure. Numb from the waist down, a little groggy with Gravol, but otherwise lucid. There was much snipping, tugging, scraping, drilling and hammering taking place on the other side of the sterile barrier. I could hear everything but saw nothing. I was chatting to the people on the other side. Made a few jokes even! Eventually it was done, the hamstring graft was ratcheted tight and I was stitched up, wrapped up and sent to recover. Recovery was the worst. It was a full 3 hours before I could even twitch a thigh, and I wasn't able to get up for almost 8 hours. We then had a 2 hour drive home. That part was a little dicey, but Ms Hedda was great company and drove fast. No cookies were tossed. Honestly, there were none to toss; at this point I had eaten but 3 chips in 24 hours.

Ms Hedda has also been a saint helping me recover here at home, despite our littlest squatter's every attempt to thwart her; nay, drive her totally insane. Anyway, I will owe her large.

So it will be a long road to get back at things the way I like. Four weeks on crutches (due to the hammering, which was an attempt to stimulate some blood flow in the cartilage on the end of my femur. Oh, it was awesome!). I will see the surgeon on Tuesday, start physio on Thursday and we'll see how things go. I will keep posting the progress!

Ciao

under the knife

In the aftermath, we discovered that those pistol squats came in handy: for getting in and out of the car with one invalid leg sticking out in front...

Can't wait to try out the new ACL!

Ick

Scaled a crossfit Barbara yesterday to this: 5 rounds each for time of 10 pull ups, 20 push ups, 30 sit ups, 40 squats with 2 minutes rest in between each round.

Times were 3:15, 3:05, 3:52, 4:05, 4:52 (have to check these). Lovely. I feel like a hunch-back today.

Hallow e'en treats

Worked out with Kid 2 last night. I, dressed as a bag of jelly beans, chased him, dressed as death's exec. assistant, around the neighbourhood in near 0 temperatures to get from one house to the next trick or treating. Seriously lame hallow e'en house-wise as maybe 10% of the homes in our neighbourhood were feeling it. I really did chase him, screaming, "You can't escape me death! Even death likes candy!"

Today, Sunday's crossfit, scaled then added on to :-)

30 reps of squat clean and jerk with 95 lbs. followed by 2 x 800 m runs at 1% grade on the treadmill (3:10 each run). 23:05 total time (14:05 on the cleans / jerks). Could go heavier and harder next time.

mayfair plaza deadlifts II

press: 90x5, x5, x7.
deadlifts: 240x5.
bench dips: 7,7,12.

and a leisurely swim.

Halloween warm-up

On Saturday, I did this workout again:

As many rounds as possible in 20 minutes of:
45 pound thruster, 5 reps
45 pound hang powercleans, 7 reps
45 pound sumo deadlift high-pull, 10 reps

This time in the gym with a proper set-up. But damn, I did fractionally fewer rounds this time...

My result: 13 rounds, with 6 seconds to spare.
Last time: 13 rounds + 5 thruster & 6 cleans

But this time, I finished up with a 7:04 mile. (Treadmill, no grade.)

The next day (Halloween), I escaped for a 55 minute run with no stroller. I loved it. Ran probably in the neighbourhood of 9 km.

Today, I can barely walk. Quad DOMS from hell.

dar fitness

a squat rack (but no safety pins so if it was going down, it was going down on the tiles).

bench: 55kgs x5, x5, x9 (121 but my shoulder is feeling better so hopefully i can just progess steadily from here)
squats: 110kgs x5, x5, x9 (242)

the reason i added reps on the end of the 3rd set is in here

arms again.

After work quickie

Five rounds max reps of pull ups and sit ups in the back yard.

14/35, 8/20, 6/24, 5/22, 5/21

Pushed, Pulled

Trying to get back on the workouts. These are difficult times!

Yesterday: scaled from 10 to 8 rounds of 115 clean and jerk x 1, 5 pull ups, 10 push ups, 15 squats. Time was 19:40. This was a good workout. Followed up with 5 x 115 cleans.

Today: 5 k in the WIND! Time was 22:42. Then I ate the most delicious chicken ever.

mayfair plaza deadlifts

no racks (except for the smith machine) so ...

deadlift: 235x5.
press: 85x5, x5, x5.

a bunch of vain arm work and a swim.

Wargames

Last week a weird workout was paintball, at a work sponsored team-building function. Nothing builds morale like 4 shots in the back, point blank. My heart rate was ~180 much of the time and for no good reason. Unless fear of 4 shots in the back was a good reason.

Wednesday or Thursday saw a lame 3 rounds of 400 m run, 135 front squat x 10, pull ups x 10. No time as I had to wait for bits and pieces of it.

Tonight is a late night fury workout. Its awesome. Pace around the house waiting for sleep to come back.

Third time around

I love this running workout. It's so hard, but I can't help coming back to it. I haven't done it since May, so let's have a look and see if I've improved at all:

Run

1600 m = 6:57 (6:56)
rest 3 min
1200 m = 5:34 (5:52)
rest 2 min
800 m = 3:25 (3:25)
rest 1 min
400 m = 1:36 (1:43)

Total -- 23:32 (23:56)

I don't trust my math, nor should you, but it looks like an improvement. Might be the result of going through a frisbee season, or the fact that the previous run was in a heatwave while yesterday's was completed under PERFECT conditions: bright sunny, about 10 degrees, with the headwind on the short side of the loop.

Also, I felt like barfing after each round this time, too.

new gym

deadlifts: 225x5
db bench: 40x5, x5

a bunch of assistance exercises to help with the rotator cuff.

Better than a kick in the pants

And hopefully this crap workout will serve as a kick in the butt for me -- to get back to it!

So so so tired, I took a late night workout idea from Ken and scaled it back even further:

4 rounds:
20 overhead walking lunges, 8* lb dbs
8** cleans, 65 lbs ***
5**** push-ups

* Was supposed to be 10 lbs
** Was supposed to be 10
*** Was supposed to be 75 lbs
**** Was supposed to be 10


Finished with 2 x 8 reps of 115 lb squats, three chin-ups, and three jumping pull-ups.

Halfway through the 2nd round of cleans, I put the weight down and debated lying on the floor for a nap, or just going straight home. I rallied and finished the workout, but man that floor looked tempting.

back in the saddle again

in a terrible gym. no olympic bars.

squats: 100kg + non-olympic bar = 220 + 20ish = 240ish; 5, 4, 3. holy legs sore for three days.
press: 20kg + non-olympic bar = 44 + 20ish = 64ish; 5, 5, 5, 5, 5.

and a bunch of assistance exercises to try and help the rotator cuff shoulder.

More like it

5k at work today. Time was 21:38, a course record for me.

Then 5 rounds of max reps dips, 20 sit ups. Dips were 18, 12, 8, 7, 6.

Running with the wind

Er, more like running against the wind. I would describe the gusts off the Minas Basin as halfway between "seabreeze" and "gale".

We each did the following:
 Run 5K
100 walking lunges
100 push-ups

Results...

Overunder 5K = 24:23; 36:02 total
Hedda 5K= 24:07 (PB!!); 38:52 total

Ms Hedda only did 5 standard push-ups; the rest were bench push-ups (easier than regular; harder than knees).

Hedda nearly puked in front of the Canning post office. Homestretch, looking like she might beat hubby's time, givin' it her all, and ...ugh... But managed to push through the last couple hundred metres.

Little late

Last Wednesday 5 rounds of max reps 155lb bench press, max reps pull ups, 225 x 5 squats.
6/14/5,
6/10/5,
6/8/5,
5/6/5,
4/5/5.