snatch: 112.5x3,3,3
clean: 152.5x3,3,3. broke a pr from 3 fucking years ago. biatch.
press: 120x5,5,6
deadlift: 275x8. i used, for the first time, the dry hands stuff we used in prague and it worked wonders. first time ever i didn't feel like the bar was going to drop to the floor for the last 4 reps.
there were no 400m sprints on friday. or saturday. or sunday. tomorrow!
Monday, October 31, 2011
Why? Why? Why?
I'm kind of starting to hate the fast 5K, but I keep doing it anyway. I figure at some point I will get better at it. Surely?
Also, it's a fair compromise between "run in the woods" and "hard workout". I'm doing myself no favours (pleasure-wise) by sticking to this godawful hilly route, but that's where the woods are.
So, 5K = 23:58 minutes.
A minutes and a quarter faster than last time. Interestingly, I did get seven hours of unbroken sleep last night.
Also, it's a fair compromise between "run in the woods" and "hard workout". I'm doing myself no favours (pleasure-wise) by sticking to this godawful hilly route, but that's where the woods are.
So, 5K = 23:58 minutes.
A minutes and a quarter faster than last time. Interestingly, I did get seven hours of unbroken sleep last night.
Friday, October 28, 2011
Sprints and bodyweights
Only the second workout of the week (Tim was too snotty to send to school on Monday). So, I did my sprints and my "lifting heavy things" all in one go. The sprints were a little long, but not as long as a 400 m run. :-) It looked like this:
Row 250 m in just < 1 min (1:55 min/500 m pace)
Rest 1 min
25/leg Bulgarian squats
Row 1/rest 1
5 pike position presses*
90 sec plank
Row 1/rest 1
25 push-ups (knees)
Row 1/rest 1
5 + 5 cheater pull-ups (two legs for support)
(In summary, that's 4 sprints and one round of five bodyweight exercise that theoretically hit the key functional areas.)
Cool down with 1000 m easy row.
* Start in a downward dog position and do a shoulder press til your head hits the floor (or thereabouts). This is about a half-dozen steps on the progression ladder from a handstand push-up.
Emma - if you guys are looking to increase your indoor workout possibilities, I recommend the Concept 2 rower (we are currently babysitting Daddy-o's). Once you get over your hatred of rowing, it's fabulous: versatile, compact, and easy on the joints.
Row 250 m in just < 1 min (1:55 min/500 m pace)
Rest 1 min
25/leg Bulgarian squats
Row 1/rest 1
5 pike position presses*
90 sec plank
Row 1/rest 1
25 push-ups (knees)
Row 1/rest 1
5 + 5 cheater pull-ups (two legs for support)
(In summary, that's 4 sprints and one round of five bodyweight exercise that theoretically hit the key functional areas.)
Cool down with 1000 m easy row.
* Start in a downward dog position and do a shoulder press til your head hits the floor (or thereabouts). This is about a half-dozen steps on the progression ladder from a handstand push-up.
Emma - if you guys are looking to increase your indoor workout possibilities, I recommend the Concept 2 rower (we are currently babysitting Daddy-o's). Once you get over your hatred of rowing, it's fabulous: versatile, compact, and easy on the joints.
Thems big...
...Those squats Daddy-o.
Yesterday (oh no, not today, today we have one of our thrice weekly not enforced but you have to be there lunch 'n learn fun fun fun project alignment meetings because everyone is too meeting-ed out to have a meaningful discussion any other time). Seriously, any attendee should be able to call into question the relevance, effectiveness or importance of a given meeting at any time and call "Shenanigans".
Aaaanyway, yesterday: barbell warm up then rower sprints. Thirty seconds on full sprint, 90 seconds off x 8. Relatively easy. During the sprints I was pulling~ 8.4 K / 30 min or so, at 39 SPM.
Followed up with deadlifts (135 x 5, 225 x 5, 245 x 5) and 10 knees to elbows.
Yesterday (oh no, not today, today we have one of our thrice weekly not enforced but you have to be there lunch 'n learn fun fun fun project alignment meetings because everyone is too meeting-ed out to have a meaningful discussion any other time). Seriously, any attendee should be able to call into question the relevance, effectiveness or importance of a given meeting at any time and call "Shenanigans".
Aaaanyway, yesterday: barbell warm up then rower sprints. Thirty seconds on full sprint, 90 seconds off x 8. Relatively easy. During the sprints I was pulling~ 8.4 K / 30 min or so, at 39 SPM.
Followed up with deadlifts (135 x 5, 225 x 5, 245 x 5) and 10 knees to elbows.
Thursday, October 27, 2011
gleek
does the top of your head burn when you do heavy squats? gah, i don't like that.
bench: 147.5x5,5,5
squat: 260x5,5,5. didn't think i'd be able to do this actually. it'd been a month and i upped it by 5lbs like it was on monday. it was touch and go.
tricep thingy: 62.5x4, 60x5,5. gotta reset down to 55.
i was going to do barbell rows but my rotator cuff is tight, it's late and i already said good bye to the other guy. i can rationalize quitting quite easily.
glad to emma back, was worried she didn't need us after her bikini trip was a success.
we are doing our 400m sprints tomorrow. gross. then we're going to see cuff the duke.
bench: 147.5x5,5,5
squat: 260x5,5,5. didn't think i'd be able to do this actually. it'd been a month and i upped it by 5lbs like it was on monday. it was touch and go.
tricep thingy: 62.5x4, 60x5,5. gotta reset down to 55.
i was going to do barbell rows but my rotator cuff is tight, it's late and i already said good bye to the other guy. i can rationalize quitting quite easily.
glad to emma back, was worried she didn't need us after her bikini trip was a success.
we are doing our 400m sprints tomorrow. gross. then we're going to see cuff the duke.
Wednesday, October 26, 2011
Thank God I worked out today
... Or I'd have been the only LA.
Wednesday = Zumba but to make it a workout I ran there and back :). It's only about 15 min each way but at least my heartrate was above resting for 90 mins :)
Yesterday was dinner at Taylor's. Monday was a run (in case I didn't mention that).
If I sit here long enough do you think PR will start cooking dinner?
Wednesday = Zumba but to make it a workout I ran there and back :). It's only about 15 min each way but at least my heartrate was above resting for 90 mins :)
Yesterday was dinner at Taylor's. Monday was a run (in case I didn't mention that).
If I sit here long enough do you think PR will start cooking dinner?
Tuesday, October 25, 2011
Alone time
Wow, I'll just add to the flurry of posts today!
I did a long slow run. 7.4 km in 43 minutes.
And by slow, I mean I made an effort to "jog" and keep my heart rate relatively low. I even slowed down on hills. (Usually when I run a LSD, I go as hard as my lungs will let me, based on the distance.)
It was kinda weird to not push, but really... pleasant.
Your turn, Emma!
I did a long slow run. 7.4 km in 43 minutes.
And by slow, I mean I made an effort to "jog" and keep my heart rate relatively low. I even slowed down on hills. (Usually when I run a LSD, I go as hard as my lungs will let me, based on the distance.)
It was kinda weird to not push, but really... pleasant.
Your turn, Emma!
Nice use of the infinity symbol
'Cause it feels like that when you are running, doesn't it.
Me an GB hit the trails today near work. A 3 K run to a bench where id did 5 rounds of 10x 20 inch box jumps and 10x Not Quite Hand Stand Push Ups TM*. Then 50 fast BW squats and a 2 k run back to work.
* The NQHSPU is done with toes up on the back of a park bench, hands on the pine needles and ass in the pike position. I am sure it was...entertaining? for the old lady watching ducks from her car.
Me an GB hit the trails today near work. A 3 K run to a bench where id did 5 rounds of 10x 20 inch box jumps and 10x Not Quite Hand Stand Push Ups TM*. Then 50 fast BW squats and a 2 k run back to work.
* The NQHSPU is done with toes up on the back of a park bench, hands on the pine needles and ass in the pike position. I am sure it was...entertaining? for the old lady watching ducks from her car.
finishing up
i had to go back to the gym to finish yesterday's strength workout as i was in no mood to do so after the 400m x ∞.
press: 117.5 x5,5,5
curl: 85 x8,8,5
press: 117.5 x5,5,5
curl: 85 x8,8,5
not entirely MIA
quietly trying to focus on my yoga practice. found it to be the best lunchtime activity for me. so while not running (IT band hurt on my first back in canada run. have had to endure daddy-o with the rolling pin to fix it, more painful than the sprints!) I am sneaking over to the new yoga studio a couple of blocks from the office. aiming for 3x/week and hopefully a yin class on the weekend.
I'll also be back in the gym once in a while to offset the sprints.
Oh and I am also taking a class on this
I'll also be back in the gym once in a while to offset the sprints.
Oh and I am also taking a class on this
Monday, October 24, 2011
that sucked.
while i was gone i read Dan John's Never Let Go. One of the things he suggested was 400m repeats. and we know the other glee clubbers do them so how hard can they be? ouch. we did 3 reps of 400m, walking recovery.
we meticulously mapped it out and then we went.
josey: 2:22/1:53/2:04
daddy-o: 1:59.9/1:52/1:40
and of course, we were wrong. so the first run was 510m, the last two were 440m. so, adjusted times are (because i'm cool like that):
josey: 1:51/1:42/1:53
daddy-o: 1:34/1:42/1:31
presses delayed til tomorrow.
we meticulously mapped it out and then we went.
josey: 2:22/1:53/2:04
daddy-o: 1:59.9/1:52/1:40
and of course, we were wrong. so the first run was 510m, the last two were 440m. so, adjusted times are (because i'm cool like that):
josey: 1:51/1:42/1:53
daddy-o: 1:34/1:42/1:31
presses delayed til tomorrow.
Monday = first run
Did an easy 35 min trot, which was 5 mins more than my ankle was happy about. I'm running thou' :)
#occupycabin
we brought a skipping rope, shorts, and running shoes. the wine was delicious. there was no running or anything. an easy 40 minute hike looking around for the trail (in so doing we pretty much saw what we were supposed to see - gigantic cedars). i don't know how they labelled the hike 1.5 to 2 hours.
snatch: 110x3x3
clean: 150x3,3,2 last rep failure was a function of overthinking the trap pull (already obsessing about the jump and the drop under the bar)
deadlift: 270x5. could have easily done more if i had some chalk. bring some dam chalk!
more later. presses.
snatch: 110x3x3
clean: 150x3,3,2 last rep failure was a function of overthinking the trap pull (already obsessing about the jump and the drop under the bar)
deadlift: 270x5. could have easily done more if i had some chalk. bring some dam chalk!
more later. presses.
Saturday, October 22, 2011
This week
Zumba'ed Wednesday (as I get the moves I am starting to break a sweat during these classes and I think it must be good for the abs. Smetimes I feel as if I'm at a strip bar thou!)
Thurs was active lifestyle - nice autumn evening walk with dog and husband. The unusualness of Pete walking with us called for take out Thai and wine :)
Friday was a nice dinner, actually an amazing dinner, at Black Cat Bistro.
Today was KarateFit - tough class that made me feel very nauseous towards the end so took a bit of a breather. tonight T and K for dinner and all winter comfort food - wouldn't go down well with HK :). Still haven't listened to the podcast as trying to figure out how to get it off my email/computer and onto a mobile device so I can listen and multitask. I will though . . .
Maybe tomorrow will be some strength stuff .....
Happy weekend Glee Clubbers! I bought a wonderful selection of wine today (mostly Spanish) - will share the good stuff.
Thurs was active lifestyle - nice autumn evening walk with dog and husband. The unusualness of Pete walking with us called for take out Thai and wine :)
Friday was a nice dinner, actually an amazing dinner, at Black Cat Bistro.
Today was KarateFit - tough class that made me feel very nauseous towards the end so took a bit of a breather. tonight T and K for dinner and all winter comfort food - wouldn't go down well with HK :). Still haven't listened to the podcast as trying to figure out how to get it off my email/computer and onto a mobile device so I can listen and multitask. I will though . . .
Maybe tomorrow will be some strength stuff .....
Happy weekend Glee Clubbers! I bought a wonderful selection of wine today (mostly Spanish) - will share the good stuff.
Friday, October 21, 2011
And you thought squat tabatas were hard
The sprint tabata I did today was officially the hardest exercise I have ever done. (Run all out for 20 seconds, rest for 10 seconds, repeat x8 in total.) Ten seconds have never passed so quickly and ineffectually.
The squat and push-up tabatas that I did before and after (respectively) the sprints felt like a walk in the park in comparison.
The numbers are my push-up reps. Squat reps were a fairly steady 19/set. The distance covered by "all out running" got shorter and shorter with every set.
The squat and push-up tabatas that I did before and after (respectively) the sprints felt like a walk in the park in comparison.
The numbers are my push-up reps. Squat reps were a fairly steady 19/set. The distance covered by "all out running" got shorter and shorter with every set.
Thursday, October 20, 2011
Primal Run
Well, I wasn't wearing fur or anything, just long (for me) and slow and winding through woods: 8.4 k in 50minutes, with a hard 275 m sprint on the bridge at the end. Legs were sore after yesterday. Better than work!
Wednesday, October 19, 2011
Primal bodyweight
I've been reading Mark's Daily Apple lately. I'm not sure how gimmicky it is, but it sounds good to me so I've given way to my personal biases. So yesterday I did the "lift heavy things" portion of this approach. (My workout on Friday fell into the "sprint" category.
It means doing fairly high reps of the following five essential movements (x2): squats, push-ups, pull-ups, presses, and planks. (The type of each -- ie: wall squat vs. pistol squat; knee push-ups vs. one-handed push-ups; pike presses vs handstand push-ups, etc -- depends on what you can manage.)
Bookended with 1000 m easy-ish rows, I did two sets of:
25 proper push-ups (from the knees)
25/leg Bulgarian squat
10 two-leg assisted pull-ups (likely what Emma called "pseudo pull ups on low bar")
5 (barely) pike presses
90 sec hands/feet plank
Part of what makes me partial to this program is it's acknowledgement of the benefit of "move frequently at a slow pace", which to me is the same as "active lifestyle" (ie: walking 4 km a day just to get my kid to preschool and back, wearing 35 pounds on my back for two hours while walking around the market, etc.) which should be worth something when you can't pump iron all the time. Also, the approach to eating seems practical, rather than hardcore paleo.
Today my quads are pretty sore from those Bulgarian squats.
It means doing fairly high reps of the following five essential movements (x2): squats, push-ups, pull-ups, presses, and planks. (The type of each -- ie: wall squat vs. pistol squat; knee push-ups vs. one-handed push-ups; pike presses vs handstand push-ups, etc -- depends on what you can manage.)
Bookended with 1000 m easy-ish rows, I did two sets of:
25 proper push-ups (from the knees)
25/leg Bulgarian squat
10 two-leg assisted pull-ups (likely what Emma called "pseudo pull ups on low bar")
5 (barely) pike presses
90 sec hands/feet plank
Part of what makes me partial to this program is it's acknowledgement of the benefit of "move frequently at a slow pace", which to me is the same as "active lifestyle" (ie: walking 4 km a day just to get my kid to preschool and back, wearing 35 pounds on my back for two hours while walking around the market, etc.) which should be worth something when you can't pump iron all the time. Also, the approach to eating seems practical, rather than hardcore paleo.
Today my quads are pretty sore from those Bulgarian squats.
Me 'N GB
Pounded out a heart rate killer today.
Adapted from the cross fit WOD: three rounds for time of 50 double unders and 10 pistol squats (each leg). Time was 15:05. That's a bit high.
Adapted from the cross fit WOD: three rounds for time of 50 double unders and 10 pistol squats (each leg). Time was 15:05. That's a bit high.
Tuesday, October 18, 2011
Tuesday = KFit with bands
Even thou John taught the class it was relatively tough. Good Ab exercises: sit ups the length of the room (sit up, scooch over a bit, sit up rpt), pseudo pull ups on low bar, walking blank down other length of room x2
I feel good to be back working out. Tomorrow is zumba and thurs will do more strength stuff
I feel good to be back working out. Tomorrow is zumba and thurs will do more strength stuff
Scaled a crossfit to my demise
I am finally willing and able to work out again. Many reasons why its been such a long break.
Last night: a great game of Frisbee.
Today: Three rounds for time of run 200m + 5 pull ups, run 200m + 10 dips, run 200m + 15 push ups, run 200m + 20 back extensions on the GHD, run 200m + 25 sit ups. Time was 38 minutes and change.
Looking back, FUCK ME! that's 15 200 m runs. Not sprints, mind you, I was on the treadmill. I did each one at 1% grade and 10.5 MPH except that last 2, which I did at 10 MPH. Me and my new buddy had a blast!
Last night: a great game of Frisbee.
Today: Three rounds for time of run 200m + 5 pull ups, run 200m + 10 dips, run 200m + 15 push ups, run 200m + 20 back extensions on the GHD, run 200m + 25 sit ups. Time was 38 minutes and change.
Looking back, FUCK ME! that's 15 200 m runs. Not sprints, mind you, I was on the treadmill. I did each one at 1% grade and 10.5 MPH except that last 2, which I did at 10 MPH. Me and my new buddy had a blast!
Subscribe to:
Posts (Atom)
