bench: 162.5x5. pr (that's 2 1/2 years old)
chins: 4x6, 3x7 (45). on the 3 minute mark (13sets total)
Wednesday, November 30, 2011
I'm still here!
Last week:
Thurs Pete and I skipped out of work early and went for a run
Fri was food and wine at black dog with k&j
Sat was KFit
Sun disappeared. I sat at my computer at 11 to apply for a job and the next minute it was 6pm. Didn't workout
Mon and Tues KFit. Hard class Tues with John. Sarted with 3 rounds of 40 secs squats, then 40 secs pushups, then sit ups then rest, as, as usual, he was totally unprepared and late for class and this is his way of giving himse,f time to put his shoes on. He then cranked the music up to a redunkulous speed. I dislike everything about his teaching but this was a great workout!
Tonight should be Zumba unless it's cancelled for some reason.
This time in 2 weeks I'll be in Spain and hopefully riding horses, playing golf, and running to the coves - lots of ops for hillwork!
My "home gym" has been very lonely and unused.
Thurs Pete and I skipped out of work early and went for a run
Fri was food and wine at black dog with k&j
Sat was KFit
Sun disappeared. I sat at my computer at 11 to apply for a job and the next minute it was 6pm. Didn't workout
Mon and Tues KFit. Hard class Tues with John. Sarted with 3 rounds of 40 secs squats, then 40 secs pushups, then sit ups then rest, as, as usual, he was totally unprepared and late for class and this is his way of giving himse,f time to put his shoes on. He then cranked the music up to a redunkulous speed. I dislike everything about his teaching but this was a great workout!
Tonight should be Zumba unless it's cancelled for some reason.
This time in 2 weeks I'll be in Spain and hopefully riding horses, playing golf, and running to the coves - lots of ops for hillwork!
My "home gym" has been very lonely and unused.
Tuesday, November 29, 2011
400's
400m x5. avg 1:44. this was much more pleasant than the balls out version (averaging 1:30). I could do this again.
Another rowing circuit
I think the title describes what my winter will look like, workout-wise. Luckily, aside from the rowing part, the possibilities are (almost) endlessly variable.
Today, four rounds of:
500 m row (average 2:08 min)
10 thrusters (45#)
10 sort-of-goblet squats (35#)
(I think with goblets you're meant to hold the dumbbell at your chest? I let my arms hang so the weight was between my knees - necessitated by the fact that I was using weights on a stick rather than an actual dumbbell. Likely reminiscent of the gym in Dar).
Finished with a set of 10 45# presses and an easy 2000 m row (< 10 min).
I didn't time the circuit (lost the g-damn watch again!), but worked through it all as quickly as possible (not counting the finishers). Rested about 20-30 seconds at the end of each round.
Yesterday, I opted for an hour of kid-free Christmas shopping rather than a workout, but had squeezed in a Sunday 5K (24:55 min) to make up for it.
We've also been playing a lot of Boing-Boing -- a game consisting of holding Tim under the arms and "bouncing" him from floor to ceiling (or off various pieces of furniture) seven or eight times while walking through the house before finally throwing him on the couch and collapsing there with him. That's gotta count for something, right?
Today, four rounds of:
500 m row (average 2:08 min)
10 thrusters (45#)
10 sort-of-goblet squats (35#)
(I think with goblets you're meant to hold the dumbbell at your chest? I let my arms hang so the weight was between my knees - necessitated by the fact that I was using weights on a stick rather than an actual dumbbell. Likely reminiscent of the gym in Dar).
Finished with a set of 10 45# presses and an easy 2000 m row (< 10 min).
I didn't time the circuit (lost the g-damn watch again!), but worked through it all as quickly as possible (not counting the finishers). Rested about 20-30 seconds at the end of each round.
Yesterday, I opted for an hour of kid-free Christmas shopping rather than a workout, but had squeezed in a Sunday 5K (24:55 min) to make up for it.
We've also been playing a lot of Boing-Boing -- a game consisting of holding Tim under the arms and "bouncing" him from floor to ceiling (or off various pieces of furniture) seven or eight times while walking through the house before finally throwing him on the couch and collapsing there with him. That's gotta count for something, right?
olympic oval
I skated last night.
a) the skates are frigging wobbly, the blades are not in the centre of your foot. it feels like you have downhill skis on.
b) i fell once.
c) the ice is gigantic. there are two full size hockey rinks in the in field and they look like they are not regulation size because they have a case of the big/smalls by comparison.
d) class was an hour and a half. my feet were ready to quit before the rest of me.
e) 400m here is significantly easier than running.
f) my coach is from holland. she had to ask what 'clusterfuck' meant when the other coach used it in a sentence.
g) i didn't do any cross-overs on the corners. cornering is next week.
a) the skates are frigging wobbly, the blades are not in the centre of your foot. it feels like you have downhill skis on.
b) i fell once.
c) the ice is gigantic. there are two full size hockey rinks in the in field and they look like they are not regulation size because they have a case of the big/smalls by comparison.
d) class was an hour and a half. my feet were ready to quit before the rest of me.
e) 400m here is significantly easier than running.
f) my coach is from holland. she had to ask what 'clusterfuck' meant when the other coach used it in a sentence.
g) i didn't do any cross-overs on the corners. cornering is next week.
Massive Press
Not what the Occupy movement gets, but Daddy-os! Nice.
Today, squats. Warmed up w/ 65lbs (DL, Sq, HC, SHPDL, Press, OHS). Then 5 x 5x225, with 5x knees to elbows in between.
Finished with 5 x 5x25lbs single leg hip thrusts. Poor little left hammy!
Today, squats. Warmed up w/ 65lbs (DL, Sq, HC, SHPDL, Press, OHS). Then 5 x 5x225, with 5x knees to elbows in between.
Finished with 5 x 5x25lbs single leg hip thrusts. Poor little left hammy!
Monday, November 28, 2011
Sunday, November 27, 2011
Anti-fun
Long slow run after a week of mousing. Wow, tight hip flexors. Ran the bridge (300M?) as fast as I could. 48 minutes total time. Did some push ups and 3 x 10 25lb db presses after and throughout the day.
Congratulations on a growing family Josey. Also, Nice push-ups! You know, while O2 may be more plentiful at sea level, so is gravity! That's hard work.
Congratulations on a growing family Josey. Also, Nice push-ups! You know, while O2 may be more plentiful at sea level, so is gravity! That's hard work.
errr
so after my tough talk on Wednesday about my squats, I hurt my back getting ready for bed. for fucking realz. Short term, I'm taking squats, deadlifts, cleans, snatches, and presses out of the rotation (leaving bench & chins). Long term, squats and deadlifts may be out. Snatches preferred over cleans. I hope I'll be able to do front squats and sumo deadlifts. Also, maybe I can do 20 rep squats at some point. I'm kind of taking this seriously because I haven't done anything really silly with my technique in 2 1/2 years, I didn't lift at all for 5 months last year etc. On the plus side, two glasses of wine and a couple of ciders really loosened things up and it even feels better today (I don't get that but I'll take it).
yesterday -
bench: 5x5 up to 160
dips: 3,3
today -
chins:10 9 sets of 4, 10th set for 3, 11th set of 2 for at total of 41.
then a bunch of curls in the squat rack.
yesterday -
bench: 5x5 up to 160
dips: 3,3
today -
chins:
then a bunch of curls in the squat rack.
Auntie Jo!
Yup! Owen David was born yesterday in toronto (where sadly, i am not). He shares his birthday with Grandpa Dave, who i am certain is over the moon in his own quiet way.
After the tears were shed, I practiced some quiet gently yoga before bed, sending love and blessings home (hokey? maybe. but helps me feel close and useful in some way)
Today I ran. 3k, then 2 fast'er' 800ms (4 mins is fast for me these days), then 1k. I am in no way ready to speed these up, but I must say it is nice to run at sea level and not feel like my lungs are going to burst.
Also:
5 x 5 push-ups (from toes!)
After the tears were shed, I practiced some quiet gently yoga before bed, sending love and blessings home (hokey? maybe. but helps me feel close and useful in some way)
Today I ran. 3k, then 2 fast'er' 800ms (4 mins is fast for me these days), then 1k. I am in no way ready to speed these up, but I must say it is nice to run at sea level and not feel like my lungs are going to burst.
Also:
5 x 5 push-ups (from toes!)
Friday, November 25, 2011
Taste the pain
Back to this killer: 16-12-8-4. I recalibrated the routes for fine-tuning (most sets needed a few more metres). And felt like I was gonna puke after each set. As usual.
Run
1600 m = 7:10 (6:56, 6:38)
rest 3 min
1200 m = 5:29 (5:23, 5:17)
rest 2 min
800 m = 3:37 (3:23, 3:59)
rest 1 min
400 m = 1:44 (1:35, 1:43)
Total = 24 minutes (23:17, 23:38)
A little slower than usual -- maybe me, or maybe the adjusted routes (a bit of both.)
Followed this with 20 minutes of very active play in the park. Just wanted to run around on the grass and insisted I join in - up and down the hill; skipping the length of the basketball court; hodling him at chest height for spinning around (again and again); and jogging with him on my "doh-da's" (shoulders).
Yesterday, I managed an unexpected workout when I had to run back and forth and back again to the garage to sort out getting my car registered. About 4 km, and the car is now officially registered in my name.
Run
1600 m = 7:10 (6:56, 6:38)
rest 3 min
1200 m = 5:29 (5:23, 5:17)
rest 2 min
800 m = 3:37 (3:23, 3:59)
rest 1 min
400 m = 1:44 (1:35, 1:43)
Total = 24 minutes (23:17, 23:38)
A little slower than usual -- maybe me, or maybe the adjusted routes (a bit of both.)
Followed this with 20 minutes of very active play in the park. Just wanted to run around on the grass and insisted I join in - up and down the hill; skipping the length of the basketball court; hodling him at chest height for spinning around (again and again); and jogging with him on my "doh-da's" (shoulders).
Yesterday, I managed an unexpected workout when I had to run back and forth and back again to the garage to sort out getting my car registered. About 4 km, and the car is now officially registered in my name.
Thursday, November 24, 2011
strength and stretch
ab strength to be specific. yikes. i like this yoga video, i will come back to it more often.
Wednesday, November 23, 2011
Kick boxing
Monday went to regular KFit class.
Tuesday - nothing as gave a RR talk
Tonight I did kickboxing with Nat teaching. Oh boy. What a great workout! (Zumba cancelled for some reason).
Tuesday - nothing as gave a RR talk
Tonight I did kickboxing with Nat teaching. Oh boy. What a great workout! (Zumba cancelled for some reason).
tomatoes
squat: 275x5 h
clean: 140x4 m - and this was supposed to be a 145 (heavy day being 155). but whatevs. i totes got this. eventually
bench (light day is dips MRx2): 3,3. doesn't look like much but it was more than i expected. really focused on getting the shoulders below the elbows (even took a video to help with the potential cognitive dissonance)
The squats were easier than I expected. I spent the whole morning obsessing about whether to go for 270 or 275. The choice was right. It was hard but not hard like your hair being on fire or being wracked with doubt in the hole as you wonder whether this will be the one where the discs in your spine behave like the tomatoes on your burger (sheering force!).
clean: 140x4 m - and this was supposed to be a 145 (heavy day being 155). but whatevs. i totes got this. eventually
bench (light day is dips MRx2): 3,3. doesn't look like much but it was more than i expected. really focused on getting the shoulders below the elbows (even took a video to help with the potential cognitive dissonance)
The squats were easier than I expected. I spent the whole morning obsessing about whether to go for 270 or 275. The choice was right. It was hard but not hard like your hair being on fire or being wracked with doubt in the hole as you wonder whether this will be the one where the discs in your spine behave like the tomatoes on your burger (sheering force!).
migration
birds by the thousands. i assume from northern europe. mesmerizing... until the rains came. before all that, i ran another 5km in another 30 mins and it felt great.
did an hour of yoga - mostly twisting poses - wrung out those organs before bed.
did an hour of yoga - mostly twisting poses - wrung out those organs before bed.
Tuesday, November 22, 2011
Crossfit (kid) demo
So, Ken was describing to me a xfit workout involving a move where you walk your feet up a wall to end up in a handstand (facing the wall). This, along with two other moves make up a circuit. In my consideration of this workout, I tried out the handstand move. It was pretty cool, pretty hard, though I ultimately passed on the workout.
The workout is here, but I really like Tim's demo:
The workout is here, but I really like Tim's demo:
Sweetness
Back from Korea. Hard work that overseas travelling.
Did Ms Hedda's "sweet" workout from yesterday. What a miserable treat! I did the 65lb barbell warm up (10x DL, Sq., SHPDL, Hangs, PC's Presses, OHS's). I only managed 3 rounds of the workout before feeling quite shaky (I am admittedly exhausted). So, 3 rounds of 500 m row (1:54, 1:57, 2:06), 10 dips, 10 pistols (each leg). Nineteen minutes and change.
Did Ms Hedda's "sweet" workout from yesterday. What a miserable treat! I did the 65lb barbell warm up (10x DL, Sq., SHPDL, Hangs, PC's Presses, OHS's). I only managed 3 rounds of the workout before feeling quite shaky (I am admittedly exhausted). So, 3 rounds of 500 m row (1:54, 1:57, 2:06), 10 dips, 10 pistols (each leg). Nineteen minutes and change.
Frost on the pumpkin
But a beautiful day for an easy run. Every time I passed a bench (4x, plus the porch steps at home), I did 20 step-ups. Most of the benches came up to the top of my knee.
7.5 km + 100 step-ups = 48 minutes.
Extra walking today: besides to nursery school, also had to walk to pick up a "sick" Ben from school, and in a while to pick up the car from the shop (about 1.5 kms). Luckily I won't have to walk back from there too.
Today's podcast was Shelagh Rogers' The Next Chapter, which is crap. My wish is for This American Life to air semi-weekly.
7.5 km + 100 step-ups = 48 minutes.
Extra walking today: besides to nursery school, also had to walk to pick up a "sick" Ben from school, and in a while to pick up the car from the shop (about 1.5 kms). Luckily I won't have to walk back from there too.
Today's podcast was Shelagh Rogers' The Next Chapter, which is crap. My wish is for This American Life to air semi-weekly.
hiatus
was 5 glorious days in South Beach with 11 other lovely ladies - only exercise being the midnight dance sessions and the ab workouts from the constant over the top laugh out loud moments.
find myself back on the African continent, only in the west this time, with a working treadmill. ran for 30 mins (until my knee told me it was time to rest) and about 5km. Slow run, with a few 2min bursts of speed work.
will do some yoga asanas before bed to not lose the progress I've made and to stretch (and because i miss it so!)
find myself back on the African continent, only in the west this time, with a working treadmill. ran for 30 mins (until my knee told me it was time to rest) and about 5km. Slow run, with a few 2min bursts of speed work.
will do some yoga asanas before bed to not lose the progress I've made and to stretch (and because i miss it so!)
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