Spent at a marathon wine club then mildly hungover, which poutine eventually cured.
Yesterday I did Sunday's crossfit: A warm up then 3x3x3x3x3x3x3 cleans, starting at 95 and ending at 145, then back down to 135 for the last set. Then 5 rounds (1 per minute) of 5 dips and 5 knees to elbows.
Frisbee game in the evening.
Tuesday, May 29, 2012
Monday, May 21, 2012
Exactly a workout
Took Benno to frisbie (my god, he is pretty fun to watch) and while he played I:
Ran 5 K (21:48), 3 minutes rest then did 100 push ups and 150 squats and cloccked out at 38:52.
Ran 5 K (21:48), 3 minutes rest then did 100 push ups and 150 squats and cloccked out at 38:52.
Not exactly a workout 2
Sushi for lunch on Friday.
However Saturday sweetie and Timmy and I went out for a bike-ride-park-jogging stroller outing and did quite a bit of moving in the AM. Tried out those bright red shoes. Mmmm.
Sunday I did a crossfit; 3 rounds for time of 50 double unders, 40 sit ups, 30 20lb cleans, 20 pull ups, 10 handstand push ups (progressions). After 24:50 and only 2 rounds a pomegranate mimosa seemed like a MUCH better form of fitness, so I stopped. Cheers!
However Saturday sweetie and Timmy and I went out for a bike-ride-park-jogging stroller outing and did quite a bit of moving in the AM. Tried out those bright red shoes. Mmmm.
Sunday I did a crossfit; 3 rounds for time of 50 double unders, 40 sit ups, 30 20lb cleans, 20 pull ups, 10 handstand push ups (progressions). After 24:50 and only 2 rounds a pomegranate mimosa seemed like a MUCH better form of fitness, so I stopped. Cheers!
Not exactly a workout...
...more of a birthday present. Picked up a pair of these on Thursday and they are an instant hit. Get some.
Wednesday, May 16, 2012
Tuesday, May 15, 2012
Help from Friends
Frisbee runs with G and co worker S on innovation.
Light warm up then a 2 mile run (15.28 -I won!)
2x 80 m sprints, walking rest, Repeat.
2x 40m sprints, 20m coast, 40 msprints. Repeat.
Kicker (my request) 20m walking lunges, 10 pushups, repeat 3 x. + 10 tuck jumps.
Light warm up then a 2 mile run (15.28 -I won!)
2x 80 m sprints, walking rest, Repeat.
2x 40m sprints, 20m coast, 40 msprints. Repeat.
Kicker (my request) 20m walking lunges, 10 pushups, repeat 3 x. + 10 tuck jumps.
Schprints
Hill sprints!
Prolonged warm up of the usual frisbee type.
Five rounds each 5 minutes long of 5 hill sprints (this is about 25 paces up a 30 degree angle, maybe more) and 20 sit ups. It pretty much went like: 2 minutes for the sprints, short rest, sit ups, a minute and a half rest. Except the last round where I was thwarted by a pit-bull-on-leash and had to wait to run. I finished the sit-ups at the 5 minute mark.
Kicker: Two full field sprints (101 Ken stretch paces) with 2 minutes rest in between. Each was about 13.5 seconds.
Kicker kicker: Walking lunges back across the field (95) non-stop.
Prolonged warm up of the usual frisbee type.
Five rounds each 5 minutes long of 5 hill sprints (this is about 25 paces up a 30 degree angle, maybe more) and 20 sit ups. It pretty much went like: 2 minutes for the sprints, short rest, sit ups, a minute and a half rest. Except the last round where I was thwarted by a pit-bull-on-leash and had to wait to run. I finished the sit-ups at the 5 minute mark.
Kicker: Two full field sprints (101 Ken stretch paces) with 2 minutes rest in between. Each was about 13.5 seconds.
Kicker kicker: Walking lunges back across the field (95) non-stop.
Monday, May 14, 2012
Ouch. Went for a run today and it hurt after. Tight hips, hamstrings and the rest! Ultimate should be fun tomorrow!
Still popping along to GL to do pump and flow on a regular basis but not to the same extent as before Africa :(
Struggling still with the new interface on the iPad. It's not very iPad friendly. Wtf!
Sunday, May 13, 2012
Sunny Sunday
Pretty nice here in Qdot.
Just do something day: For time run (what turned out to be 7.5 k) then 10 x 3 pull ups, 10 push ups, 15 squats. Run was 38.32 (a slow 5:06 /km) and total time was 60:25. Quite a grind, pretty pathetic.
Just do something day: For time run (what turned out to be 7.5 k) then 10 x 3 pull ups, 10 push ups, 15 squats. Run was 38.32 (a slow 5:06 /km) and total time was 60:25. Quite a grind, pretty pathetic.
Wednesday, May 9, 2012
And Again
Goodlife:
5 rounds for time: 5x 80 lb press, 5 pull ups, 20 back extensions, 10 walking lunges. Time, 15:32 (which included a long yet not unappreciated wait for an elderly person on back extension device).
5 rounds for time: 5x 80 lb press, 5 pull ups, 20 back extensions, 10 walking lunges. Time, 15:32 (which included a long yet not unappreciated wait for an elderly person on back extension device).
Easterlies
Back from sunny Huizhou China. Managed one workout while there, just stuff in the gym then a swim. It was hard coupled with Jet lag and poor diet.
Monday night was Frisbee tryouts. Pretty fun. I ran without knee bracing and it was very good! AND, I am still not a handler.
Yesterday I hit the Goodlife with a warmup, warm up run and 3 rounds for time of 5x 115 lb Squat cleans, 10 knees to elbows and 400 m run. Time was 15:59, which is petty pathetic.
Monday night was Frisbee tryouts. Pretty fun. I ran without knee bracing and it was very good! AND, I am still not a handler.
Yesterday I hit the Goodlife with a warmup, warm up run and 3 rounds for time of 5x 115 lb Squat cleans, 10 knees to elbows and 400 m run. Time was 15:59, which is petty pathetic.
Friday, April 27, 2012
Wednesday, April 25, 2012
Emma's African and Spanish Adventure!
It's been a while. So long that the interface has changed for blogger and I don't know how to create a title for my post! Hmm . . . Why don't things look like they used to?
Anyway, back from one month away! Having done pretty much nothing before I left due to a heavy work schedule I managed to get some workouts done in Kenya. There was one treadmill, some weights, and a too bog ball I made use of. I worked out 3-4 times the week I was there.
Week 2 I was in Rwanda and got signed up for a hilly 10k at altitude to raise funds for genocide orphans. The run was he'll, the experience wonderful. Nothing else that week for exercise.
Then to Spain. Week 1 managed one run and one session of yoga and 3 rounds of golf. Week 2 was just 6 rounds of golf!
Now back home started at the good life with a body flow today. Hoping to get back into things thou have to head to TO for a meeting Saturday and have to fly out Friday due to schedule - oh well . . .
Tuesday, April 17, 2012
Ulty runs
Starting back with Geofford + 2
50% suicide @ 20's out to 80.
Movement stretches, minus the lying down in goose poo.
After a test 80 we ran the 80-20 x 10. All agreed that this will seem much, much easier in July.
Gears:
1. 40yds fast, 20yds slow, 20yds fast, turn around; 20yds fast, 20yds slow, 40yds fast.
2. Walking rest 80yds.
3. 20yds fast, 20yds slow, 40yds fast, turn around; 40yds fast, 20yds slow, 20yds fast.
Rest and dread.
Reaction-start rundown @ 100%
4 x 20yds
3 x 40yds "The last 40 is the worst."
2 x 60yds "Ok, I might have lied to you."
1 x 80yds "Mommy, I see stars."
Easy!
50% suicide @ 20's out to 80.
Movement stretches, minus the lying down in goose poo.
After a test 80 we ran the 80-20 x 10. All agreed that this will seem much, much easier in July.
Gears:
1. 40yds fast, 20yds slow, 20yds fast, turn around; 20yds fast, 20yds slow, 40yds fast.
2. Walking rest 80yds.
3. 20yds fast, 20yds slow, 40yds fast, turn around; 40yds fast, 20yds slow, 20yds fast.
Rest and dread.
Reaction-start rundown @ 100%
4 x 20yds
3 x 40yds "The last 40 is the worst."
2 x 60yds "Ok, I might have lied to you."
1 x 80yds "Mommy, I see stars."
Easy!
Thursday, April 12, 2012
Emma's post
It's been a while. So long that the interface has changed for blogger and I don't know how to create a title for my post! Hmm . . . Why don't things look like they used to?
Anyway, back from one month away! Having done pretty much nothing before I left due to a heavy work schedule I managed to get some workouts done in Kenya. There was one treadmill, some weights, and a too bog ball I made use of. I worked out 3-4 times the week I was there.
Week 2 I was in Rwanda and got signed up for a hilly 10k at altitude to raise funds for genocide orphans. The run was he'll, the experience wonderful. Nothing else that week for exercise.
Then to Spain. Week 1 managed one run and one session of yoga and 3 rounds of golf. Week 2 was just 6 rounds of golf!
Now back home started at the good life with a body flow today. Hoping to get back into things thou have to head to TO for a meeting Saturday and have to fly out Friday due to schedule - oh well . . .
Wednesday, April 11, 2012
Runzies
Today, outside work:
3 x 20 step ups on the half-way rock (the rock half way up the street and halfway up my leg).
Warm up run and stretches followed by 5 x 200m sprints with 400 m active recovery run in between. Felt pretty good.
Finisher: 2 x 10 broad jumps in the parking lot, line to line.
3 x 20 step ups on the half-way rock (the rock half way up the street and halfway up my leg).
Warm up run and stretches followed by 5 x 200m sprints with 400 m active recovery run in between. Felt pretty good.
Finisher: 2 x 10 broad jumps in the parking lot, line to line.
Tuesday, April 10, 2012
Pheezy
3 rounds for time of:
145 front squat x 5
15 pull ups
225 deadlift x 5
15 toes to bar / knees to elbows
95 push press x 5
15 hand release push ups.
Actually, not so pheezy. 32:40.
Sorry I mised you Daddy-o.
145 front squat x 5
15 pull ups
225 deadlift x 5
15 toes to bar / knees to elbows
95 push press x 5
15 hand release push ups.
Actually, not so pheezy. 32:40.
Sorry I mised you Daddy-o.
back in calgary
yesterday:
squats - 225x5,5,5
bench - 145x5,5,9
tris - 45x12,12,17
today there will be rows and cleans.
squats - 225x5,5,5
bench - 145x5,5,9
tris - 45x12,12,17
today there will be rows and cleans.
Sunday, April 8, 2012
Bonus!
Or not.
Well, much work and no play. This has to come to an end.
Yesterday was cautious circuit: 3 rounds of 7 x 205 deadlifts, 800m run, 20 push ups. Time was 17:49.
Today a run with 3.5/6 of the family. Maybe 8k or a little less with chattin's and water breaks through he woods and over the hills.
Well, much work and no play. This has to come to an end.
Yesterday was cautious circuit: 3 rounds of 7 x 205 deadlifts, 800m run, 20 push ups. Time was 17:49.
Today a run with 3.5/6 of the family. Maybe 8k or a little less with chattin's and water breaks through he woods and over the hills.
Friday, March 23, 2012
Bad week in prep for leaving
It's now Friday morning and I leave for Kenya this afternoon.
I have not worked out since last Saturday as it's been stoopid busy preparing for the work I have to do while away. I miss it.
There is a treadmill at my first hotel but I won't be able to use it as I arrive at 9pm and have to leave at 9am boo. I'm hoping there is something at the place we are staying at for the week. I brought my yoga mat too. I hope I get to work out over the next 2 weeks.
I have not worked out since last Saturday as it's been stoopid busy preparing for the work I have to do while away. I miss it.
There is a treadmill at my first hotel but I won't be able to use it as I arrive at 9pm and have to leave at 9am boo. I'm hoping there is something at the place we are staying at for the week. I brought my yoga mat too. I hope I get to work out over the next 2 weeks.
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