Bitch!

Jackie, from crossfit.

1000m row (3:55), 50 x 45lb thrusters (3 min), 30 pull ups. Total time =15:48. The pull ups were half the workout time. Fckers.

Iceline

So, a week and a half ago we went camping in Yoho National Park. Our site was called Takakkaw Falls and the falls sounded kind of like camping by a freeway. But it wasn't a freeway so it was awesome nature.

This picture of the falls we took across the valley of the Yoho River while we did the hike called Iceline. The hike starts off with a miserable slog of climbing most of the elevation of the hike in the first hour. But once that first bit is done, you spend the next few hours skipping along in complete awe of the scenery.

The hike was 17km with a 690m elevation gain. You got to do the climb to get past the trees for the views but oh my it can be tough. Hike took 6hrs almost to the minute.

here's johnny!

Fine, so we're posting again. Here are my details for the last couple of weeks. I hope you guys had a wonderful anniversary. We miss you guys. When are you coming out here?

Jul-11
squats 225*7
bench 125*8
chins 3,3,3

Jul-13
deadlift 245*8
press 105*6
chins 3,3,3

Jul-15
bench 127.5*8
chins 3,3,3

Jul-19
press 107.5*6
chins 5,4,4

Jul-21
bench 130*7
chins 5,4,4

Jul-23
press 110*5
chins 5,4,4

Jul-27
squats 230*7
bench 132.5*7
chins 5,5,4

joyeux anniversaire les amis!

cheers to you :)

tonight after a yummy dinner (daddy-o is becoming the king of the kitchen):

bench: 77.5 x5,5,6
pulldowns: 72 x5,5,11
eccentric pullups: 1 + 1 + about 6 or 7 jumps and immediate drops
back extensions: 20,20,20

lunch time run was a nice 6.7km in about 38.5 minutes (maybe i will start laying out distance beforehand and setting the timer).

Sunny day!

Its beautiful out. And my anniversary with my beloved! (#4)

5K, 22:01. Then 3 x 20 push ups.

Wait, that's one of my faves

The brutal 1600, 1200, 800,400m with 3,2,and 1 minutes rest in between.
6:04, 4:56 (this is by far the pukiest run ever), 3:27, 1:18.

Tonight was frisbee. A loss of 15 to 11 for us, but a good game.

One of my faves

I think I will tag it the "16-12-8-4" (Overunder's idea; I believe he will follow with a post of his own on this.) This is an excellent one - painful but so satisfying.

Run
1600 m = 6:38 (6:57)
 rest 3 min
1200 m = 5:17 (5:34)
 rest 2 min
800 m = 3:59 (3:25)
 rest 1 min
400 m = 1:43 (1:36)

Total -- 23:38 (23:32)

In parenthesis are the times from my previous crack at it. I have mapped a new route for these distances, so I'm not sure a comparison is fair; it's hard to know how precise Googlemaps Pedometer is. I'll just have to do it again soon with the current mapping and compare that.

Specifically, the initial mile seems a bit fast (see below). However, it DID feel pretty good...

Last Friday, I ran a mile and then did some squats and presses:

Mile - 6:48 min
Squats - 105 x 6, 6, 6
Presses - 45 x 10, 10, 8

"are you her father?"

yup. direct question. poor daddy-o.

on saturday am, quickly before the music started I did;

deadlifts: 75x5, 100x6
presses, 57.5 x5,5,7
rows: 50x 5, 70x6 no gas for more
back extensions: x10x10x10
knees to elbowz: x10x10

folked out the rest of the weekend. happily.

10 and 1's

never been a fan but my colleague (and today vent receiver) does these. secretly I found myself looking forward to the 1 minutes of walking - it might not be hot but it is humid.

we did just over 6km in just under 40 mins.

feel better. look terrible ;)

no heat wave in calgary

despite our keen desire, though makes the running more bearable.

just over 5km today, 30 mins flat. 16 out, 14 back.

took a break at the turn around point to do 3 sets of:
25 situps, 30 sec planks. 30 second break in between sets.

do i have to go back to work?

Slippery grip

In a hurry today, I did this with the empty barbell:

10 rounds of -
5 thrusters
7 hang cleans
10 sumo deadlift high-pulls
= 16:20 min

It's supposed to be as many rounds of the above as you can do in 20 minutes. See, for example, last Halloween (13 rounds).

Without the following excuses ( a) I haven't lifted weights since March so I am weak; b) it was HOT, my grip was not only weak but sweat-slicked, so I could barely finish the SDHP's in the last few rounds; and c) I had much else to do to prep for the arrival of my sis and nephew tonight) I may have managed 12 in 20. I'll try it again when the heat wave breaks and after doing a bit more upper body weights.

week 2

after the requisite rest that follows an 18km hike through/up the most beautiful mountain terrain I have yet to traipse across (daddy-o to post a few pics and elevation details) I was super stoked to get back to the weights. So stoked even, we turned down a mexican dinner invitation to hit the gym. Saying no to margaritas is a BIG deal to us glee'ers.

After a speedy bike ride home for warm up i did:

Bench: 75 x5,5,7
Squats: 80 x5,5,9
pulldowns: 60 x8x8x12

finisher: 5 rounds* of farmer's walk with 25lb plates per arm. time was 4:35.
*one round = walk ~10 metres, go up the stairs, walk ~10metres, go down the stairs

BTW - Those are some incredible miles being run in the national captial area! No wonder couple points are all the rage this summer :)

Hello from down under

Down under 6 minutes, that is.

1 mile- 5:48.

Finished up with 55 squats, 55 push-ups (with my feet elevated on a rock) and 55 sit ups.

Almost a mile-stone

The Mile = 7:05 minutes.

I had 6 seconds left in the tank, for sure. Next time I'll use it! Last week's mile was probably faster than the 7:40 that I estimated; today's run felt quite a bit better though. No tropical disease, crashing rainstorm, or iPod timer meltdown this time.

Finished with three sets of 10 push-ups. That is all. Frisbee tonight.

Round up

Frisbee game last Tuesday, practice on Thursday, in between a flight to Waterloo (gee, my arms are tired...yak).

Friday I took a run in the woods at work. Why have I never before, its beautiful. I saw a deer, I ate a rasberry from a bush along the trail, I did bench dips between two rocks. Anyway, maybe 4 k worth of light running and other stuff.

The weekend saw 5 games of frisbee at no Borders. Good games all, but we did not qualify for Nationals. Funny how important catching really is in frisbee.

Had a long, slow walk home from downtown on Sunday with my big shade tent in 35 degree weather.

Day Six: A Long Run

Six days in a row of exercise! What a week. (Unposted: Tuesday's frisbee game, featuring another stellar point-scoring relationship pass, this time a beautiful huck by Ken to HK's strike. Both the huck and the strike shocked the heck out of all witnesses.)

Today, Tim is with his Aunties (Stepmoms?) for the day; after dropping him off in Aylmer I took myself for a long run. I took an amazing, completely wooded route (ie: shady and scenic) along the Quebec side of the Ottawa River. I listened to a couple of podcasts (This American Life on fracking, and the Munk Debate on whether China will dominate the 21st century) and thoroughly enjoyed myself.

It felt wonderful, and my pace turned out to be pretty good too: 1:08 min = 12.2 km.

Next up on the Day With Nothing To Do: shop for a floppy sun hat and check out No Borders. After I finish this margarita.

Hilly 5K

I surprised myself today with a sub-25 minute 5K. Just barely sub -- it was 24:57, but I'll take it. It's been ages since I last timed a 5K. (Last October.)

Especially since I mapped a hilly route along the Gatineau and Lac-des-Fées parkways, rather than my usual tactic of trying to find the flattest 5K possible. (It's actually my usual stroller route, tweaked at both ends to meet distance requirements.)

Apparently running with 40 pounds of rolling stroller

Finished with Overunder's prescription of three rounds of dumbbell snatches -- 10/arm with 20 lbs. Next time I'll use 25 lbs.

Sixty dips

Okay, they were bench dips in sets of 10, but the point is, playgrounds are great places to add a little something-something to your average run.

Josey, if you can find a way to make your lunch runs wind past an urban playground, you can rev up your run with dips on a bench, chins on the monkey bars, or push-ups at the bottom of the slide. I also discovered swing planks. Seriously - try doing a plank with your hands or elbows on a swing. Angle to the ground doesn't seem like much, but these are hard.

And my kid? He can pull himself up into a standing position on the big kid swings without aid. The big kid swings are higher than his belly button.

western skies

are incredible. daddy-o is quickly growing tired of me stopping between sets to gawk and say 'holy wow, look!'

deadlifts: 85 x5, 95 x10
presses: 55 x5,5,8
bent-over rows: 30 x10, 50 x5, 60 x5, 70 x 6 (even rows heavier than squats! wtf!?)

finisher: 2 min turkish get-ups 5lb (1 min per arm) rx13, lx10

Untimed 800s

4 x 800 m run (theoretically as fast as I can manage)
After each 800 -- raised leg split squats (8 per leg)

Evens were uphill and quite a slog. I didn't have a timing mechanism, so I just did the best I could and imagined I was going super-fast.