Tuesday, 31 December 2013
Thursday, 26 December 2013
3 x 10 25 lb. bell
3 x 10 r/l
Plank 3 x 60 seconds- these are so fun, said no one ever.
10 min swings. American, Russian, singles, presses, snatches.
The only way out of the woods is through.
Wednesday, 25 December 2013
Wednesday, 27 November 2013
My weight has been going up and so has my fasting blood sugar level. Not a good combination.
Monday - 30 min lap swim & sauna
Tuesday - Mobility + 2 rounds of tabata, practicing Russian and American swings, H2H, one arm cleans and one arm bottoms-up, towards the wall, not the window. And now I want heavier kb's.
Wednesday - warm-up; 400 m row
Good mornings - 40 with 7 kg bar
Gymnastic WOD: 4 min tabata squat jumps. these hurt
4 x 10 pushups - on the rower base
3 x 10 goblet squats 25lb kb
Thursday - run 400 m for the tram; walk the dog. enjoy the feeling of yesterday's good mornings and squats.
Friday - warm up; 15 min KB power swings (20 reps x 25 lbx x 9 sets OTM) (then single-hand half-rotation x 10 reps x 6 OTM) (30:30)
mobility - 20 hollow body rocks x 20 pushups
Saturday - walk
Sunday - 5k beach walk; warm-up; 15 min KB swings. working on the snatch. oof.
next week starts more mobility & running technique.
Monday, 11 November 2013
planned evening workout was a big fail since I left my house keys on the wrong side of the front door and had to wait to be let in. by that time it was dinner time.
so this was a walk/rest day.
I salute all the veterans of war and their families. which means nearly everyone alive. which is very sad to me.
Sunday, 10 November 2013
7 km soft-sandwalk
1000 m ROW warm up
warm up with bridge, down dog, plank.
slow, deep squats.
5 one-arm dead lift 20kg
5 clean & press 10 kg
10 taps on shoulder - plank
30 sec rest
then two rounds
5 goblet squats w/20kg
5 one arm rows w/20 kg
5 lunges with 20 kg
30 sec rest
then 15 sec on/15 sec off
one arm swings - R then L
two arm swings
cleans - R & L
2000 m ROW warm up: 10 min.
Gym WOD - FUN TIMER
AMRAP 10 minutes: (4 rounds. so be it. start where I am)
20 superman rocks. they look more like gravity-struggles
20 air squats. form isn't too bad. heels stay down. Back is flat. depth is good. I need to get the chest up.
20 sit-ups. ab-mat.
Thursday, 19 September 2013
I am giving this program a try:
Fire Your Gym! Simplified High-Intensity Workouts You Can Do At Home: A 9-Week Program--Fewer Injuries, Better Results
I will adapt because I have a 10k run this weekend.
Base testing this week
Tuesday, 17 Sept. 2013
comments: kind a low energy today
500 meter row (subbed for running) 2:06
40 air squats 2:00
30 sit-ups on ab-mat 1:46
20 push-ups - on knees, using grips on the tower 1:43
10 jumping pull-ups with green band assist 1:03
total time: 8:38
Wednesday, 18 Sept. 2013
30 minutes rowing (in place of running)- distance 6560m
comment: oops was supposed to be 20 min.
max air squats - 90 seconds
max situps-60 seconds
max burpees - 60 seconds
max pullups -
900 m run for time
three rounds for time:
400 m run
21 air squats
15 kettle bell swings
Monday, 9 September 2013
Monday, 15 July 2013
|04-Aug||9 * 800|
|18-Aug||10 * 800||hike|
|01-Sep||12 * 800||travel|
|15-Sep||14 * 800|
|22-Sep||5 k mm|
I adapted a training plan from 2009. Time to think about this race, for sure. I doubt seriously that I will be doing any speed work while trekking with a 20 kg pack in the arctic circle. Time to consider CrossFit Endurance.
Sunday, 14 July 2013
Saturday, 13 July 2013
Monday, 8 July 2013
Chances are if there's a wrong way to turn, I'll take it, as this route clearly demonstrates. There was indeed a more direct way to the fort. However, since this was purely a mileage maker, there's no wrong way! But I was reading a Dutch hiking guide and following instructions for biking. Lesson learned? Spend more time before heading out studying the way. The other lesson learned? Followers rarely know when a calm leader is lost.
Our walk produced a righteous 14 km in lovely Overvecht. We saw one fort, which was underwhelming. The dog enjoyed a couple swims. We enjoyed the sunshine. When the afternoon got late, we hopped a bus back to the train station, saving ourselves the last sweaty three kilometers. One of the highlights was a slide down the staircase leading to the train station. Another was a zip line in a playground where we stopped for a snack. In all, it was an interesting urban hike.
Tick count: one. On the dog.
Our Sweden trip is five weeks away.
Monday, 1 July 2013
Tuesday, 25 June 2013
Friday, 21 June 2013
Wednesday, 19 June 2013
Sunday, 16 June 2013
something I really appreciate about my dog is taking regular walks. something I really appreciate about my cat are his gifts. not. had to bury a baby bird today that he was sneaking into the house.
|happy fathers day to a great dad|
Friday, 14 June 2013
I feel so many things in reaction.
Among other things, the workout was a lot of push ups, jumping jacks, planks and running intervals, including up and down stairs, box jumps and otherwise moving continuously for 50 minutes. the only good thing about it was when it was done.
I wanted to feel light on my feet and capable. instead I felt sluggish and heavy.
can't wait until the next class!
Wednesday, 12 June 2013
an hour of useful, purposeful movement.
photo = something exciting in my life. Getting cool gear for my kids and the upcoming trip.
Monday, 10 June 2013
And as I dressed for the office, I felt eager to move into a life where I own my Monday's.
Staying up too late last night watching silly cat videos was the antecedent cause of loathing Monday. Here, it's your turn to laugh too hard.
Juneathon score - 1 km, 10 min, 1 dog.
Saturday, 8 June 2013
Planning a series of training events to prepare for a long hike takes time. I spent probably five hours researching potential trails and dates, set up an invite for everyone, and so on. Then my younger son realized he has some tests next week and wants fewer hours out tomorrow. Crash and burn. I mean leadership opportunity. I want to motivate and inspire the group and keep the kids safe by making sure that we trek at least every two weeks together with longer distances and heavier packs. So we've adjusted the plan to avoid driving somewhere new and interesting. Instead closer and familiar. So close it's out the front door. Which is fine by at least one on the leadership team.
Today I road the bike for half and hour. And tonight I will go out again either for a walk or another ride, this time adding aire to the tires.
Friday, 7 June 2013
Wednesday, 5 June 2013
My son and I walked the dog for a short while. I thought about going for a run but invited him to come with me instead. The wind was too cold for him to stay out as long as I had planned.
Tuesday, 4 June 2013
Monday, 3 June 2013
Saturday, 1 June 2013
This summer we are going to northern Sweden, above the Arctic Circle, to trek along the King's Trail. We is two adults, a young adult and three 14-year-olds. It is a thrilling trip.
I just booked the overnight train travel from Stockholm to Kiruna, a fourteen hour trip. We will trek to Abisko and return by train to Stockholm.
[**solution found: enable google plus on the samsung galaxy III phone. link to account. tell it to back up existing photos.]
Okay. Long windy walk with occasional sprints. Juneathon day 1 done.
Photos to make it interesting.
Thursday, 30 May 2013
So. Why juneathon. I miss writing on my blog. And I have not been running with any regularity. to motivate some change, I just registered for the Amsterdam half marathon in October, which was my first and I think my favorite race ever. Ad the best part of juneathon is of course that I love reading others' blog entries. It inspires me. And makes me wish I were funnier.
I need to update my side bar. I've done most of the stuff I planned for this year already. The big event this year is taking a bunch of 14 year olds into the Arctic circle for a long trek. Part of the excitement is helping them to prepare over the next three months.
Upcoming. Juneathon. A month of penance and tears! Plus some long distance cycling.
July. Off road triathlon. World championships.
August. Kings Road, Sweden
September. Long course mud masters
October. Amsterdam half.
Friday, 1 February 2013
So there's juneathon to catch up.
Tuesday, 15 January 2013
Sunday, 13 January 2013
Netto tijd 1:15:44
Snelheid 8,357 km/uur
Five minutes faster than last year.
I had a fun day though it was really cold. The beach was frozen and the dunes were icy. Air temp was 23F. I finished in 74 min. I felt like a slug. The cold air gave me some asthma after about an hour. I haven't run very much recently. At most once or twice a week. But this was a really fun day in a little town in northern holland. My friend and I ran last year and had a great time, eve though we were late to the start and the announcer teased us for sleeping in when we started about five minutes after the last gun. This year we drove, arrived much earlier and had plenty of time to. Get ready for the 10:30 start. But christel was sick all week and was still coughing so I suggested she skip the race. She agreed. With lung congestion it's risky and no one wants an infections of the pericardium. She took a nice long walk on the beach and met me at the finish. We found a warm restaurant for lunch and window shopped for a while. In all a great day. Now to do something about the sluggishness. Achilles were fine. A little pain in h left hip. Feet fine. Sore afterwards though.
Saturday, 12 January 2013
Thursday, 10 January 2013
Tuesday, 8 January 2013
going back to work somehow has resulted in inadequate sleep two days in a row. so again, tuesday exercise is walking. oh, it's enough, even if I'm in street clothes rather than house slippers.
Sunday, 6 January 2013
Warm-up: 5 minutes speed-rope. Toe touch/wind-mills.
Scaling Fran: For elite athletes, Fran is 21-15-9 reps of 95# thrusters and pull-ups. I checked scaling suggestions at BrandX. This is supposed to be a 3-4 minute workout. Then I watched some videos on how to keep good form for thrusters. (Push straight up, not out).
Working with what's available means modifying for dumbbells rather than barbells. And I used the TRX for supine rows. When I was ready to start, I needed to decide which weights. I tried a couple reps with the 10kg dumbbells, but didn't think I'd be able to press them 12-9-6 with good form. So I dropped down to 8kg. No need to hurt myself. 2:55 I sat on the bench afterwards to catch my breath.
Next time, I can increase the weight and maybe the reps too.
After I recovered, I did a tabata circuit of squats, military press/burpees, "swimming" (which I hate), and mountain climbers.
I will do pull-ups in 2013.
Saturday, 5 January 2013
Thursday, 3 January 2013
Even so, I managed some more spectacular losses at backgammon. I'm not giving that boy any more suggestions.
Wednesday, 2 January 2013
Today's movement. mobility warmup followed by a scaled CrossFit Helen (four rounds, as fast as possible of this: 500m row, 20 kb swings (20# kb), 10 assisted pull-ups). Spent.
Then my dog reminded me he needed to go out. So I put on my mountain bike shoes and rode in the dunes for about half an hour with him running. I love doing this.
I also lost at backgammon. Teaching my son to play is a lot of fun. Except for the losing part.
Tuesday, 1 January 2013
Luckily the driving rain from this morning let up. Now it's sunny, so I suppose I'll have to do something outside. You never know how long until the next sunny day.