Explode

That was today's theme.

45lb bar warm up then:
Squat cleans! 5x 95, 115, 125, 135 (switched 2 power cleans after 2), 115.

5 rounds of 10 double unders + 10 push ups. Time was 5:39. That was a little beast!

Midweek roundup

Weekend: shoveling, 3x10 incline push-ups (yes, that is 70 fewer than Overunder's tally), frisbee.

I was so tired at frisbee after wine club on Saturday night that for most points I found myself running in the wrong direction, or playing D when I should've been cutting. And that was with a relatively reasonable 2 am pillow time and NO hangover!

Monday:

5 min warm-up row

5 rounds:
6 deadlifts - 115 lbs
5 push-ups (hands on the deadlift bar with 35 lb plates)
15 russian twists - 15 lb dumbbell

5 min cool-down row

Lots of climbing on the ropes at the playground to keep warm, with lots some cheater chin-ups (see chin-up progression #3). I figure if I do 3x3 of these regularly as I gain weight, I'll eventually be pulling an extra 40 pounds, and will kill real chin-ups come next October.

Tuesday

5 rounds:
2:10 min hard row
12 thrusters - 45 lbs
(19:20 min)

Then:
3 x 30 v-sit ball toss (3 kg ball)
3 x 7 inverted rows

No extras. Three days straight of "vigorous" movement knocks me out. Yay two days of rest before Friday's squats.

Should have mentioned

Ms Hedda did 30 inclined pushups after shovelling snow the other day. Made it look like nothin'.

Today, 5 k run (22:58 and it hurt, sucks) Weighted single pull ups (clasped the dumbells in my feet) 25lbs, 25, 30, 35, 40, 45, 50. Should have started at 50.

tournament of hearts

bench: 157.5x2-3-5x2; 152.5x6
db press: 40x2-3-5x2; 40x2-3-8
chins: 8,7,5
squats: 95x30, 115x30, 135x30.
nap: 40minutes

Congrats, overunder and ms. hedda!!

Shovelling, rowing, pushing, pulling

Saturday, leisurely snow shovel and 40+30+30 inclined pushups with sweetie.
Sunday, bore the weight of a ponderous hangover.
Today, modified today's crossfit a little:

3 rounds for time, Row 500 m (1:47, 2:00, 1:59), 10 x 40kg push press (got the last one only half way up), 10 pull ups.  Time was 22:02. Sucky.

Three months

Because, clearly, we are insane. :-)

I don't actually expect this to change the face of my workouts much (for the next six months, anyway!), as I haven't been too hardcore of late. And now that that the first trimester is pretty much done, I'm hoping to have a little more energy, and a little less nausea. (Though frankly, my workouts always made me feel better. Esp frisbee.)

Thursdays too . . .

Prepping for a workshop I gave Friday and a previously committed dinner at M&Ls new house prevented a trip to the gym Thursday. Yesterday stopped in for 3 miles on the treadmill on the way home from the workshop. Was brain dead so all I could manage was putting one foot in front of the other. No speed work. No high speeds. I think I did it in 28 mins. Just happy to sweat.

Today have decided to not go as I now have to prep for day 2 of the workshop and think I need the time. Boo.

Heave, Heave!

Crossfitted it up with a modifed WOD.


Warm up with the barbell (good mornings, squats, hangs, overheads, all x 10).
Run 800m waiting for the rower (wtf?!), 3:30.
Then:
Row 2k + 50 30lb db swings*
Row 1k + 35 40lb db swings
Row 500m + 20 40lb db swings
Time was 27:57.

Then 2 x 10 situps, 10 crunches, 10 left crunches, 10 right crunches.

*30 was too light!

Doldrums

Mixed bag today: some plyo and some upper body....

Warmed up with a five minute row.

Plyos:
Picked seven plyo exercises* and did each for 30 seconds (30 per side for things that did each leg separately or went in both directions). Repeat, for a total of 11:30 min of fairly continuous hopping/squatting.

Upper:
3 sets of 10 bench dips, feet on the ball
3 sets of 3 supported chin-ups**, feet on the ball (hands on the barbell in the squat rack)
3 sets of 12 ball transfer crunches

* Jump squats, swing kicks, split squats, circle run, leapfrog squats (very wide leg jump squats), run-stance switch jumps, twist jump combo. Look here for more.

**Wow, my chin-ups have gone to shit. Must focus!

Then, backpack hike with some playtime in the park where I did some more push-uppy and pull-uppy things on the rope climber to keep warm. You should see Tim whiz around on that thing, even with his boots and mittens. He's going to be insane on the climbers this summer.

Also, feeling unmotivated by the basement (though less so after today's workout). Toying with the idea of joining a gym. This may just be the February blahs.

Wednesdays Too

Amidst the chaos of work...

Warm up with 65 lbs: 10 Dls, 10 squats, 10 hang cleans, 5 power cleans+ 5 squat cleans, 10 presses, 10 overhead squats.

Then, 10 Knees to Elbows, Back squat, 5 x 135, 5 x 225, 10 knees to elbows, front squat 5 x 155, 5 x 165, 10 knees to elbows, Overhead squat 5 x 95.

Dead lifts, 5 x 225.

It's hard to workout on Tuesdays ....

.. Got home at 8.30 from meetings again. I did have about 30mins I could have gone and run on the treadmill but chose to have a *$ and write some emails instead. Should I have run?

Monday I did a pump class with a crazy black woman - fun!
Sunday was suffering a little from a wonderful little Rioja but went out for a ski - crappy conditions thou so not too much of a workout. Rest of the day was spent in various levels of deep napping :)

quitter

bench: 152.5x2-3-5x3
dumb bell press: 40x2-3-5x2
chins: 7,5,4
complex: 45x3, 65x3, 75x3x3.


I started my squats and was really tired so I quit. Was to be 95x30, 115x30, 135x30. 

Little by little

Jet lag, illness, what else?

Yesterday a 6.5 km run, untimed. Nice, sunny and in the woods.

5 pull ups just to see if I can still do them.

dan john

I was pondering if I might do better with two days off between strength workouts when I found a program by Dan John.

This was on Saturday -
bench: 152.5x2-3-5*x3 except the last set had me leave the bar on my chest after the 3rd rep. Would have been quite awkward if I had left the collars on.
dumb bell press: 35x2-3-5x3
chins: 8,6,5
complex**: 65 x 3 reps x2 times through.
squats: 115x25x3

* 2 reps, short rest, 3 reps, short rest, 5 reps. Then your real between set rest.
** row, clean, front squat, press, back squat, good morning

The basics

Suffering after a night of insomnia, I struggled to find the motivation to do this rather than lay on the couch:

Five rounds:
2:20 min row (about 500 m)
5 push-ups
15/leg Bulgarian split squats

Plus 12 knee push-ups at the end. Jeez, push-ups with your hands under your shoulders are hard.

I didn't time it precisely, but it seemed to take about 25 minutes.

A slightly slower week

Been missing the slower work schedule that allowed the 4.30 classes :(. Finding it harder to get to the classes I want.

Monday: pump and flow
Tues: valentine's day and working with the skaters til 8 so no workout for me :(
Wed: quick 20min warmup run on treadmill with the time I had before the flow class
Thurs: pump and Zumba
Fri: nothing - bad planning. Should have taken workout gear to meeting so I could have stopped off on way home. Instead went to lcbo to stock the wine cellar. Enjoyed a 2005 Reserva from Rioja instead
Sat: pump and flow

Starting to think about workouts I can do in my room in Africa - no equipment and I know not a lot of time. Suggestions for weightless 15 min workouts?

Vicissitudes of winter

It was such a warm day I was tempted to do a run, but discovered while backpacking Tim to school that the streets were deceptively slippery (jeez, I hate to think which of us would get more injured in THAT accident!)

So, down to the basement:

5 min warm-up row

22 min plyos and air-boxing. Details:
Three rounds. Each round = 2 sets (4 plyo exercises/20 reps each)  + 100 reps jabs/cross-cuts/uppercuts with 2 lb dbs in each hand.

(Plyo exercise is something like jump squats, jump split squats, tuck jumps, jack squats, swing kicks, etc. 12 different moves in total.)

Napped this afternoon.

Also enjoyed an unexpected workout on Wednesday. Beautiful winter day, so Tim and I went for a walk in the woods. I pulled him in the sled twice around a 1.3 km loop, but had to "do" the 100m hill about 6 times. This involved running as fast as I could alongside the sled (half pulling, half guiding it) down the not-quite-steep-enough-for-tobogganning hill, while Tim giggled maniacally (which is better than Eminem for making you go fast). Then haul the sled back to the top to do it again. So, that's about 6 x 100m at a fast run/slow sprint pace, plus pulling the kid back up the hill. :-)

Upon My Return to the Frozen North

Quite warm, actually.

Yesterday, in the basement: 4 x 4:00 min hard row (ostensibly 1km) and 25 pushups (I gave myself 2 minutes in which to do the push ups. Last two rounds I needed it all).

Today, well, suffering really.

"hello, it's daddy-o"

I can answer the phone like crazy fast.

press: 117x5,5,5
chins: 8,7,6
curls: 64x12,12,13

Cleans!

Finally, a workout! Life has been interfering with my workout time. Luckily, CeLilly have helped out so I haven't  had to miss a frisbee game yet. Really having fun with the 4x4 -- even better when Emma joins in, like last night!

Today:

5 min moderate-hard row

Supersets
squats - 115 lb x 5; 105 lb x 6, 6
presses (one arm db) - 25 lb x  6, 5, 6 (per arm)

cleans - 65 lb x 6, 6, 6
bent-over rows - 30 lb x 7, 7, 7 (per arm)

plank (hands on the med ball) - 45 sec x 2
v-sit twists - 40, 30 (touching the 3 kg med ball to the ground from side to side)

5 min moderate row.

(I haven't done cleans in, like years. The weight was moderate enough that I wasn't in too much danger if my form was dramatically awry. It was enough to make my legs really burn though - what a fantastic exercise!)

It had warmed up outside a bit by then, so I backpacked Tim from school, stopping at the park to play for awhile. I wasn't quite dressed for it, so I stayed warm by doing some push-uppy and pull-uppy things while he played.