7 janathon - afterthought; 8 double-header

back to work day = sedentary. today's exercise = sitting and dog walk. blah.

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.

6 janathon

What fun I had today with my triathlon club. They hosted a New Year's party with a little cross-country run. I brought some kids with me, so we made a kids course, including obstacles and a petting zoo. Lots of fun.

5 janathon

I got off my chair finally and did a nice little workout.

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.

4 janathon

went to bed without writing about my janathon spectacular - another dog walk. Odie mostly-patiently waited while we enjoyed a movie. Jeff, who lives at home, left me ruminating about the open water rescue from a couple years ago. I love getting the annual Christmas greeting from the family and seeing the boys growing.

3 janathon

Because it is janathon. 30 min dog walk. Other plans (to climb) fell apart, and just as well. I might have the dreaded man flu. To the couch!!

Even so, I managed some more spectacular losses at backgammon. I'm not giving that boy any more suggestions.

2 Janathon

I'm vacationing at home this week. I love cooking, so I spent the day in the kitchen making stuff. And doing laundry. Which is why normal people vacation somewhere else.

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.

1 janathon

Traditional New Year's Dive in the North Sea. Warmer air temperature, colder sea, as if that is possible. A brisk way to welcome in 2013. My favorite part is the mad dash with the crowd into the water at noon. Just before you reach the shoreline, you are greeted by an explosion of people who are running the other way, having dipped themselves into the freezing water.

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.