Happy heavier

So hard to fit these in during holiday time! Yesterday I started another plyo workout in the afternoon, but ended up getting interrupted a few times, lost my momentum, and gave up 2/3 of the way through. It was enough to make me sore today though.

Today, I planned another shortie.

Five alternating sets each of:

5 deadlifts - 145#
5 push-ups - slightly elevated (used The Blocks to neutralize my wrist position).

Jack Purcell

This was yesterday -
Press 115x2; 105x5,5,5
Chins 8,6
Run 2 miles @ 6.2 mph
More chins 6,6

Merry Christmas!

Grumpa

2 mile easy run in new grampa's basement.

plyo

Getting nervous for 4 x 4 frisbee starting in a couple weeks. So, I started my plyo training "regimen". I'm hoping to do this (hopefully more) at least one other time between now and January 8. It's loosely (or should I say, lightly) based on the p90x plyo workout.

In a nutshell:

12 different exercises x 2 sets of each x 20 reps/set = 480 reps of mostly squatty-type thingies.
(Eg: jump squats, squat jacks, laundry jumps, jumping split squats, swing kicks, and so on.)

Which isn't actually a lot -- my workout was only about 15 minutes long (plus easy 500 m rows for warm-up and cool-down). I had a very limited workout window: finished up by eating lunch at 3:30, swallowing the last bite as Tim woke whining from his very-short nap.

Omg! I'm flying!

"you're in a chair in the sky"

Bench 145x5,5,10
Dips 5,4,4
Chins 7,6,5

Louie.

one more sleep

4 mile run. 5.6mph. Actually didn't feel godawful which is kind of new.

curly

press: 112.5x5,5,7
squat: 225x10
chins: 7,6,6
curls: 65x12,10,10

Hello! Still alive!

Went for a speedy 45 min run today thru Spanish national parkland, the golf courses, and the resort - there are lots of hills. I felt them. I haven't worked out since Zumba last Wednesday (unless golf counts - and then you can add a round!). It was quickly followed up by a lunch that went from 1.30 to midnight! I think all my good work had zero payoff!

Where's winter?

No sign of the white stuff yet. It doesn't feel much like Christmas, so decided to use the last nursery school day until the new year for an outdoor workout rather than shopping. I may regret this next week when the deadline is a little closer.

Four rounds:
8 push-ups (hands slightly elevated)
200 skips
10/leg bulgarian squats (split with back leg raised)
400 m run

= not for time. (No breaks though.) We've lost both watches, and the iPod recently went through the dishwasher. So, no timing mechanism available.

After a terrible sleep last night, I hated this workout.

Now, off to Guelph for the weekend!

naps

swim: 1 1/8 miles. 53 minutes. half front crawl, half breast stroke. this makes me sleepy.

Big plates

At naptime today:

(Barbell warm-up)

Deadlifts - 135 lbs - 5 sets of 5 (folded laundry between sets)

Five push-ups.

It's really hard to work out at naptime. Besides the fact that it's after lunch, I also lie down with Tim until he's asleep, which is really freakin' cozy. I almost always doze off with him and have to force myself to get up to carry on with the activities I need to do without the toddler around.

Bitch, bitch, bitch!

:-)

5 K row yesterday- 20:51.

short, slow, and sweaty

3 mile run at 5.6mph.

Long, slow, and tedious

I love having a rower at our disposal. It's so perfect for sprints and intervals. A little bit on the tedious side over a longer haul. Nonetheless, despite the shitty weather (what's winter in Ottawa without a little freezing rain), I still wanted to do my Tuesday podcast. So rowing it was. Nice and easy.

5 km = 23:45 minutes.

you make me nervous

we had a great weekend. i watched with some fear as my defensive partner during the snow soccer would make end to end rushes. this same fella is the one that spent some time at the heart institute when we were home the last time. then i started to worry about myself.

today -
bench - 155x6
dips - 6,4,4
chins - 4reps x8
planky kind of things - 7.5", 20s, 20s, 15s

swimming - 1 mile. 800m front crawl. 800m breast stroke. 26minutes each. lots of breaks. total of 54 minutes

weekend winter wonderland

spent the weekend in the snow! headed out for a snowshoe on staurday, which quickly turned into a brisk hike instead (tho we were passed by folks who were strapped in, there weren't many spots on the trail that necessitated such equipment). the loop was just over 5k, some ups and downs but no elevation gain.

we played soccer for a friend's bday yesterday and had a blast - it had snowed all night and continued all day! a surprising amount of running (especially since g and i were on opposing teams) and we were both feeling our legs as we unwound by the fire.

today's flow class was rather challenging. and tonight, some competitive christmas shopping. babies and pre-teen girls....

Quickie

Did Sunday's crossfit: (modified) after the barbell warm-up (upped to 75 lbs!) 10x deadlift, squat, SHPDL, hang cleans, power/squat cleans, press, OHS).

7 rounds for time of 3 x 135lb cleans, 5 deep dips (these started as wall hand stand pushups, but after 2 rounds I wasn't going to get anything from the upside down curtsy I was barely managing to pull off). Time = 12:22.

Grab bag

Between going to and from nursery school, the mechanic, and the mall, I had only a tiny bit of free time to squeeze in some heavy stuff. Sum total of the day:

Walking: 5.5 km
Jogging: 2 km
Squats: 5 sets of 5 @ 115#
Pull-up progression: 3 sets of 3 (at the park, neutral grip, feet resting at hip-level)

The pleasant surprise was the weather that was nice enough to let us have one last play at the park. (No winter wonderland for us!) It was the "adalint park" (elephant park). Tim thinks the winding tube slide is like and elephant's trunk.

The road to DOMS

Overunder at breakfast today, rubbing his lats and rolling his shoulders: "Wow, I've never had DOMS this bad in my life."

He's referring to this six rounds he took in the chest on Monday. Five days ago.

I did that workout anyway. Scaled to fit, but I suspect a similar difficulty relative to our strength.

As many rounds in 20 minutes:
250 m row
20 push-ups (from the knees)
= 6 sets of rows, 5 sets push-ups (but I did the 6th set anyway. So six rounds in just over 21 minutes.)

By set four, I was doing the push-ups in groups of three or four.

There will be DOMS.

Jump, jump, jump! Run, run, run!

3 miles on the treadmill at incline 1- 21:57 and I took a 40 second break at 2.25 miles as I was gassed. 3 x 10 12 kg overhead walking lunges afterward. Then 10  basketball jumps, for which I was surprisingly springy for a guy who has been crushed all week.