After so much summer, a rainy, autumnal day. I headed down to the basement for today's workout. It was such a mess down there, it took me longer to set up for this workout than to do it. After clearing away laundry, crayons, trainset pieces, boxes, balls, etc, and setting up the rower with enough space left for squats, I did this:
Five rounds:
5 squats - 110 lb (will easily up this weight next time)
500 m row - 2:10 min per round (give or take a couple secs)
The advantage of rowing over running is that with the rowing, you can close your eyes when you start to pray for it to be over.
Finished with:
20 squats - 65 lbs
1000 m leisure row (4:50 min)
Later at the park: 3 "real" dips (individuals - not consecutive) on the spiderweb climber. Tim made me hold him and raise him up and down for dips, too. He giggled the whole time.
Friday, September 30, 2011
ninapenda push presses
that is Swahili for I like push presses. They are kind of fun.
push press: 137.5 x3,3,3,3,3
snatch: 102.5 x3,3,3,3,3
curls: 77.5 x8,8,12
I also tried some isometric holds to improve my grip strength. I don't know if that will work. I held 225lbs in the end position of the deadlift with an overhand grip. 3 reps w/ 2 minutes rest between. 17s, 13s, 11s.
Have a great weekend, all. We are off to Edmonton for a fundraiser. Back tomorrow.
btw, the title originally said snatches and not push presses but then I thought 'too much'.
push press: 137.5 x3,3,3,3,3
snatch: 102.5 x3,3,3,3,3
curls: 77.5 x8,8,12
I also tried some isometric holds to improve my grip strength. I don't know if that will work. I held 225lbs in the end position of the deadlift with an overhand grip. 3 reps w/ 2 minutes rest between. 17s, 13s, 11s.
Have a great weekend, all. We are off to Edmonton for a fundraiser. Back tomorrow.
btw, the title originally said snatches and not push presses but then I thought 'too much'.
Thursday, September 29, 2011
Brought to you by the Yak, the Pig, and the Dancing Bear
In the living room, after nap, watching some Wonder Pets on the "tee-wee":
Four times:
10 push-ups (knees on the couch, hands on the floor)
20 sit-ups
15 hip raises with 25 lbs (shoulders on the couch)
This was not an intense workout; Tim didn't want me anywhere but sitting on the couch, so I had to appease him for a few minutes between every exercise.
Four times:
10 push-ups (knees on the couch, hands on the floor)
20 sit-ups
15 hip raises with 25 lbs (shoulders on the couch)
This was not an intense workout; Tim didn't want me anywhere but sitting on the couch, so I had to appease him for a few minutes between every exercise.
Thursday = flat abs and a lot of sweat 2
Modified version of http://www.fitness-training-at-home.com/flat-tummy-exercises.html ( modified by HK)
Thrusts: 15lbs (x2): 15, 10,9
Knee ups: moved onto straight legs and stopped when I couldn't get up to 90 degrees 12,12,12
Deep swings: 30lbs: 10,9,8
Killer twist: 15 lbs: 10/10,10/6,10/4
Tomorrow I'll be in the Caribbean! Woohoo!
Thrusts: 15lbs (x2): 15, 10,9
Knee ups: moved onto straight legs and stopped when I couldn't get up to 90 degrees 12,12,12
Deep swings: 30lbs: 10,9,8
Killer twist: 15 lbs: 10/10,10/6,10/4
Tomorrow I'll be in the Caribbean! Woohoo!
Wednesday, September 28, 2011
Wednesday = zumba
Does that count?
After days of not working out as I've been working late-ish (or drinking wine) I went to my first ever Zumba class. Hmmm..... A little sad I'm signed up for the whole session but if I think of it as making a fool out of myself instead of working out it's not so bad.
After days of not working out as I've been working late-ish (or drinking wine) I went to my first ever Zumba class. Hmmm..... A little sad I'm signed up for the whole session but if I think of it as making a fool out of myself instead of working out it's not so bad.
wobbly pops
fine. do your xfit. also, hk, one of the funnier jokes on twitter that i've seen was "husband put his dishes on the counter over the dishwasher. i hope my next husband doesn't do this".
bench: 157.5 x5,3,4
deadlift: 255 x5
chins: 7,6,4. i've heard that grip strength is a big factor in chins. i have a more profound understanding of this after doing the deadlifts first and then wobbling all over the place in the chins.
lying tri ext: 57.5 x8,7,8
bench: 157.5 x5,3,4
deadlift: 255 x5
chins: 7,6,4. i've heard that grip strength is a big factor in chins. i have a more profound understanding of this after doing the deadlifts first and then wobbling all over the place in the chins.
lying tri ext: 57.5 x8,7,8
Tuesday, September 27, 2011
Crossfit for your pleasure
I still only do the running Xfits. I'm only a partial fidiot. This is a wonderful workout though.
Did this once before, more than a year ago:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with less than a minute left in the 20 minutes.
Last time, I did the runs/rests about a minute faster, completing six full rounds (6 runs AND rests). This time, my first three runs averaged about 1:35 minutes. The last three runs averaged about 1:44.
Then, I did a couple sets of 8 low-bench push-ups. (Actually on the front walk step, about half the height of a bench.)
Yesterday at the park: 3 sets of 10 bench dips and 5 inverted rows, plus 3 chin-ups.
Did this once before, more than a year ago:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with less than a minute left in the 20 minutes.
Last time, I did the runs/rests about a minute faster, completing six full rounds (6 runs AND rests). This time, my first three runs averaged about 1:35 minutes. The last three runs averaged about 1:44.
Then, I did a couple sets of 8 low-bench push-ups. (Actually on the front walk step, about half the height of a bench.)
Yesterday at the park: 3 sets of 10 bench dips and 5 inverted rows, plus 3 chin-ups.
Monday, September 26, 2011
oh, there goes gravity
Just spent five days away in gorgeous country. Now back to reality (though I can still see the gorgeous country from my living room).
Friday - in a hotel in Fernie. Had to make do:
db bench: 35x21,17,14,13
flyes: 20x13,13,12,12
Today
squats: 250x5,5,5
press: 112.5x5,5,7
cleans: 140x3,3,3,3,3
Friday - in a hotel in Fernie. Had to make do:
db bench: 35x21,17,14,13
flyes: 20x13,13,12,12
Today
squats: 250x5,5,5
press: 112.5x5,5,7
cleans: 140x3,3,3,3,3
Grandmaster 2x Workout
This weekend in Montreal, 9 games of Frisbee for the North American Grandmasters title. A repeat performance!
Friday, September 23, 2011
1200 hurts the most
16-12-8-4 today. Can't figure out why I like this workout so much -- it hurts so freakin' bad. Like you get that completely done one more step and I'll faint/puke feeling FOUR SEPARATE TIMES in under 25 minutes. Awesome.
Run
1600 m = 6:56 (6:38, 6:57)
rest 3 min
1200 m = 5:23 (5:17, 5:34)
rest 2 min
800 m = 3:23 (3:59, 3:25)
rest 1 min
400 m = 1:35 (1:43, 1:36)
Total -- 23:17 (23:38, 23:32)
In parenthesis are the times from my last two attempts. The times for the individual runs vary from day to day, but my total time seems to be pretty consistent. Because I don't always do the same routes (but I always Googlemaps to plot a route in our grid-like neighbourhood), some of the variability could be chalked up to a few metres here and there.
At any rate, the 1200 metres is by far the biggest bitch of the bunch. Overunder will concur. The 800 feels like a total pussy after that. Relatively speaking.
I also did some back work at the park on the way home from nursery school: 2 x 5 inverted rows (straight legs this time); and 7 individual chin-ups. And a quote from Tim, to show off his sentence-making skills: "Do tin-up on munging bar like Mommy did."
(He was calling chin-ups "mommy up and down" until I taught him the word. He was all over it, but could only pull off a few L-seats.)
Run
1600 m = 6:56 (6:38, 6:57)
rest 3 min
1200 m = 5:23 (5:17, 5:34)
rest 2 min
800 m = 3:23 (3:59, 3:25)
rest 1 min
400 m = 1:35 (1:43, 1:36)
Total -- 23:17 (23:38, 23:32)
In parenthesis are the times from my last two attempts. The times for the individual runs vary from day to day, but my total time seems to be pretty consistent. Because I don't always do the same routes (but I always Googlemaps to plot a route in our grid-like neighbourhood), some of the variability could be chalked up to a few metres here and there.
At any rate, the 1200 metres is by far the biggest bitch of the bunch. Overunder will concur. The 800 feels like a total pussy after that. Relatively speaking.
I also did some back work at the park on the way home from nursery school: 2 x 5 inverted rows (straight legs this time); and 7 individual chin-ups. And a quote from Tim, to show off his sentence-making skills: "Do tin-up on munging bar like Mommy did."
(He was calling chin-ups "mommy up and down" until I taught him the word. He was all over it, but could only pull off a few L-seats.)
Thursday, September 22, 2011
Little bit here, little bit there
I almost never work out at nap time. It's right after lunch and also I'm not great at working out inside my house. (Though I think I could probably risk running a mile from my front door while Tim's down. He always sleeps for at least an hour and a half, and even if he woke up and wandered around the house for 5 minutes, the worst that would happen would he'd end up on the piano. And that's par for the course anyway.)
ANYWAY. The stars aligned somehow, and I threw this down today at naptime:
3 rounds, no breaks:
10/arm dumbbell snatch - 25 lb
20 squats - 45 lb
8 shoulder press - 45 lb
I considered doing a few more rounds, but wanted to fold laundry, make supper and watch an episode of True Blood before Tim woke up...
Hours later, an unplanned stroller run (about 4.5 kms), plus about 25 (10, 10, 5) bench push-ups and a head-stand at the park. (Also a somersault. Those are not as easy as I remember them from 27 years ago.)
ANYWAY. The stars aligned somehow, and I threw this down today at naptime:
3 rounds, no breaks:
10/arm dumbbell snatch - 25 lb
20 squats - 45 lb
8 shoulder press - 45 lb
I considered doing a few more rounds, but wanted to fold laundry, make supper and watch an episode of True Blood before Tim woke up...
Hours later, an unplanned stroller run (about 4.5 kms), plus about 25 (10, 10, 5) bench push-ups and a head-stand at the park. (Also a somersault. Those are not as easy as I remember them from 27 years ago.)
Thursday = p90x core synergistics
Can't say I was super impressed with this workout :(
At least I'm sweating. Really missing running but feel it might be close.
At least I'm sweating. Really missing running but feel it might be close.
Wednesday, September 21, 2011
♫ at a mexican bar, somewhere in alberta ♫
later today. for now, gym time and packing because we're going south to Montana.
push press: 135x3,3,3,3,3. first time doing these as a real thing.
chins: 8,7,6
curls: 75x8,8,9
push press: 135x3,3,3,3,3. first time doing these as a real thing.
chins: 8,7,6
curls: 75x8,8,9
Tuesday, September 20, 2011
P90X upper body #fail
I tried Emma's chest/shoulder/triceps (aka: push-ups from hell) workout, and pretty much failed to complete it as stated. However, it was still a good workout.
The exercises I left out were the few that I couldn't figure out from the description how to do. Then there were a few which I was completely unable to do: plange push-ups, pike press, push-ups with clap. Tried each of these and was unable to do even one. Maybe if I did them at the very beginning?
All the push-ups were from the knees, as I'm still unable to do more than one or two "proper" form push-ups. DB's were 10 lbs, except where noted.
Slo-mo push-ups = 3 sets of 4
Max rep PUs in 20 sec = 10
Front/side (alternating) flys = 2 sets of 8
Chair dips (max rep in 50 secs) = 22
Plange push-up = ZERO (mostly this was a wrist problem)
Pike press = ZERO
Floor flys, alternating arms every 4 (1:30 min) = 16 total
Two speed push-ups (max rep in 1:45 min) = 17
Y press (with DBs) = 2 sets of 12
Lying tri extensions = 15
Arm out rotations (20 fwd+20 back) = 2 sets with 3lb DB (10 lb was too heavy so I did extra reps)
PU with clap = ZERO
PU with arm-up rotation = 12
DB cross body punch max reps = 50 (with 10 lb dbs)
I felt an instinctive urge to balance this out, so I finished with:
sit-ups - 3 sets of 20
bent-over rows (20 lb DB) - 3 sets of 10/arm
And later at the park, I did 5 sets of 5 inverted rows on the spiderweb climber while Tim scooted around above my head. (My shoulders almost on the sand when arms extended, but my legs were a little bit bent.)
The exercises I left out were the few that I couldn't figure out from the description how to do. Then there were a few which I was completely unable to do: plange push-ups, pike press, push-ups with clap. Tried each of these and was unable to do even one. Maybe if I did them at the very beginning?
All the push-ups were from the knees, as I'm still unable to do more than one or two "proper" form push-ups. DB's were 10 lbs, except where noted.
Slo-mo push-ups = 3 sets of 4
Max rep PUs in 20 sec = 10
Front/side (alternating) flys = 2 sets of 8
Chair dips (max rep in 50 secs) = 22
Plange push-up = ZERO (mostly this was a wrist problem)
Pike press = ZERO
Floor flys, alternating arms every 4 (1:30 min) = 16 total
Two speed push-ups (max rep in 1:45 min) = 17
Y press (with DBs) = 2 sets of 12
Lying tri extensions = 15
Arm out rotations (20 fwd+20 back) = 2 sets with 3lb DB (10 lb was too heavy so I did extra reps)
PU with clap = ZERO
PU with arm-up rotation = 12
DB cross body punch max reps = 50 (with 10 lb dbs)
I felt an instinctive urge to balance this out, so I finished with:
sit-ups - 3 sets of 20
bent-over rows (20 lb DB) - 3 sets of 10/arm
And later at the park, I did 5 sets of 5 inverted rows on the spiderweb climber while Tim scooted around above my head. (My shoulders almost on the sand when arms extended, but my legs were a little bit bent.)
Does this count?
Monday: losing a frisbee game to a good team we really wanted to win against? Guess not.
Today: 5K row- 21:04. Bench press: 5x 115. 5x 135, 5x 145. Rounded out with 10 minutes of sauna. For the black lung.
Today: 5K row- 21:04. Bench press: 5x 115. 5x 135, 5x 145. Rounded out with 10 minutes of sauna. For the black lung.
Monday, September 19, 2011
back in calgary
there is a lot more snow on the mountains since i left two weeks ago.
bench: 155x5,5,5
snatch: 97.5x3,3,3,3,3
lying tri x: 55x8,8,9
bench: 155x5,5,5
snatch: 97.5x3,3,3,3,3
lying tri x: 55x8,8,9
Sunday, September 18, 2011
Sunday = p90x shoulders, chest, and tris
Warmup: jogging on spot, knees up/back, jumping jacks, neck and shoulder stretches etc
Slo-mo 3 in 1 pushup: down slo for 4, up slo for 4: 3 sets of 4, each set move hands closer together (completed with 4th set on knees)
As many push ups as you can in 20 secs: 9
In and out shoulder flys: 2.5lb (easyish) x 2: arms to front then to side. 16 total
Chair tricep dips: as many in 50 secs: 35
Plange pushup = wrist near ribcage (ie back) as many in 1 min: on knees 9
Pike press: downward dog and drop head to floor: max reps: 12
Side tri rise (lie on side, lower hand on shoulder, tricep push up with other arm): 6l, 9r
Floor flys: push up position, slide one arm to side and do push up, slide back. X4 then switch sides. Max reps 1min30: 12
Scarecrows: 2.5lbs x2: arms out to side, 90' bend. Rotate to lift weights up 180' then down, 12-15 reps: 15
Overhead tri extension: 12-15 reps: red band (easy): 15
Two speed push up: 4 fast, 3 slow: max reps 1min45: 7, then 10 on knees
Y press (shoulder press out wide): 12-15 reps: 10lbsx2: 15
Lying tri extension: arms up, bend to ears: 2.5lbs: 12-15 reps: 15
Side to side pushups:(push ups moving arm out to side for wide pushup) max reps: 12
Pour: stand up, lift arms to side, rotate forwards, 12-15: 2.5lbs: 12
Tri extension lean to side sitting: 2lbs x 15
One arm push up: hahaha
Arms to side, small circles: 10 forwards, 10 back x2: 2lb easy, 2.5 hard
Throw the bomb: tri extension with hip twist: R15, l12 2.5 lbs
Pushup with clap: 6 off knees
Slowmo throw: 2lbs easy-ish( hard to describe)
Tri extension to side: front then back: 2.5lbs
Push up and then rotate to side with armmin air: 6? off knees
Fly row press 2.5lbs
Dumbbell cross body punch (lie on back and punch) max reps : 2.5lbs: 100
Slo-mo 3 in 1 pushup: down slo for 4, up slo for 4: 3 sets of 4, each set move hands closer together (completed with 4th set on knees)
As many push ups as you can in 20 secs: 9
In and out shoulder flys: 2.5lb (easyish) x 2: arms to front then to side. 16 total
Chair tricep dips: as many in 50 secs: 35
Plange pushup = wrist near ribcage (ie back) as many in 1 min: on knees 9
Pike press: downward dog and drop head to floor: max reps: 12
Side tri rise (lie on side, lower hand on shoulder, tricep push up with other arm): 6l, 9r
Floor flys: push up position, slide one arm to side and do push up, slide back. X4 then switch sides. Max reps 1min30: 12
Scarecrows: 2.5lbs x2: arms out to side, 90' bend. Rotate to lift weights up 180' then down, 12-15 reps: 15
Overhead tri extension: 12-15 reps: red band (easy): 15
Two speed push up: 4 fast, 3 slow: max reps 1min45: 7, then 10 on knees
Y press (shoulder press out wide): 12-15 reps: 10lbsx2: 15
Lying tri extension: arms up, bend to ears: 2.5lbs: 12-15 reps: 15
Side to side pushups:(push ups moving arm out to side for wide pushup) max reps: 12
Pour: stand up, lift arms to side, rotate forwards, 12-15: 2.5lbs: 12
Tri extension lean to side sitting: 2lbs x 15
One arm push up: hahaha
Arms to side, small circles: 10 forwards, 10 back x2: 2lb easy, 2.5 hard
Throw the bomb: tri extension with hip twist: R15, l12 2.5 lbs
Pushup with clap: 6 off knees
Slowmo throw: 2lbs easy-ish( hard to describe)
Tri extension to side: front then back: 2.5lbs
Push up and then rotate to side with armmin air: 6? off knees
Fly row press 2.5lbs
Dumbbell cross body punch (lie on back and punch) max reps : 2.5lbs: 100
Saturday, September 17, 2011
Saturday = made up combo
Hamstring curls on ball: 15,15
Knee ups: 25,25 (perhaps time to start trying straight legs?)
Lunges (blue): 16f, 16s; 16f, 16s
Killer twist 15lb: 10/10, 10/9+
doggy kicks: 15,15
push ups: 14,13
50 fast squats: 50,50 (duh!) should time these next time
Ab/ adductor: 16f, 16s; 16f, 16s red band
Golf (comp so in a cart again)
Knee ups: 25,25 (perhaps time to start trying straight legs?)
Lunges (blue): 16f, 16s; 16f, 16s
Killer twist 15lb: 10/10, 10/9+
doggy kicks: 15,15
push ups: 14,13
50 fast squats: 50,50 (duh!) should time these next time
Ab/ adductor: 16f, 16s; 16f, 16s red band
Golf (comp so in a cart again)
2 more sleeps!
Not usually one to will time away but man am I ever looking forward to heading home. It's been a long haul these last couple of weeks, work-outs have suffered but will be back in a proper gym, climbing majestic mountains and enjoying lots of ab work in a few days :)
for now, one more yoga class by the ocean and daily meditation.
for now, one more yoga class by the ocean and daily meditation.
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