Wednesday, 27 November 2013

25 Nov. it's always now. so now is the time!

I'm trying to shake off whatever has been afflicting me the last year - hibernation? Stress? Aging?

My weight has been going up and so has my fasting blood sugar level. Not a good combination.

Monday - 30 min lap swim & sauna

TuesdayMobility + 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


really nice weather this morning turned into a beach walk with dogs and a neighbor.

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.

good enough.

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

back at it.

enough hibernation.

7 km soft-sandwalk
1000 m ROW warm up
heavy bells!

warm up with bridge, down dog, plank.
slow, deep squats.

two rounds:
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.
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.