Me too!

K is not the only one returning to a regular training schedule (or at least trying to). After a month off due to a knee injury, I am back in action and I am trying to mix it up more than in the last couple of years.

Last week involved yoga, stairs training, an 80's style aerobic class, a treadmill running class, a bouldering session at BKB. This week started with a treadmill running class and yoga yesterday.

The program for today was to do some weights and running, trying to build in the challenge of running on tired legs. Here it is:

Benchpress 5x5: 115, 125, 135, 135, 115
Squats 5x5: 55, 65, 95, 95, 95
Pullups 5x5
Running: 10 min jogging at 10% incline, 20 min with no incline at about a 7:50 pace.

The first track on the ipod for today.

Week 12

Tuesday
   - 12x400m
      Distance: 7.08
      Pace: 8:20

Wednesday
   - Climbing, TR
      5.8+, 5.9, 5.10, 5.11, 5.10, 5.10, 5.11 (F)




Thursday
   - Tempo
      Distance: 5.01
      Pace: 7:25
   - Yoga

Sunday
   - Long
      Distance: 15
      Pace: 8:13

Slowly getting closer to the big day. Not sure if I am feeling positive or negative about my progress. I find it weird and frustrating to plan for a distance I have never attempted.

I have not listed those, but every week I do exercises to reinforce my hip muscles, these are: prone hip extensions, straight leg raises, and side leg raises for the hip abductors (both the leg off the ground and the one on the ground. I do two sets of 15 each, both on Mondays and Fridays. At the end of those, I have started adding pushups and squats. This week I also included burpees. Last Friday was 2 x 15 puchups and squats + 15 burpees.

Highway to Hell

Warmup: 10 court lengths doing various things (jogging, lunges, etc).


15 inclined situps (+20 dumbbell on chest).
Bench presses 5x5: 135, 135, 155, 155, 145.
15 inclined situps (+15 dumbbell on chest).
Low bar squats 3x5: 135, 130, 155 (F 3).
15 inclined situps (+10 dumbbell on chest).
One knee and one hand on a bench, the foot of the other leg on the floor, start with arm straight (perpendicular to the ground) and lift the weight until elbow is at 90 degrees, 5x5 on each arm: 45, 55, 65, 70, 75.
15 leg lifts.

The music at Coles seemed appropriate, AC/DC's "highway to hell" was playing when I started and the Ramones "I want to be sedated" played at the end... Only the second set of the bench press felt stable. I fell forward on the 3rd rep of the 3rd set of squats (which was not even heavy) and decided not to go for two more sets.

Lats week U skipped because the gym was opening too late. Now I will be away for a week. Not a very consistent schedule...

Canada Cross Fit

Did my first real workout of the day in, perhaps, two years.
1/2 Barbara:
five rounds of:
10 pull-ups
15 push-ups
20 sit-ups
25 squats
2m rest

Time: 25:00

Hermina did the full (2x reps, 3m rest) and completed 3 rounds + 68 in 30:00

Now the next crew is getting ready for the CrossFit Open...

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Location:Frid St,Hamilton,Canada

Its a nice day to start again...

Warmup: 14 court lengths doing various things (jogging, lunges, etc).


15 inclined situps.
Bench presses 5x5: 135, 145, 150, 145, 135.
15 leg lifts.
Squats 5x5, lowbar-highbar alternation on each set: 135, 150, 145, 145, 145.
15 inclined situps.
Towel pullups (both strands together) 5x5.
After each set, 2x11 arm assisted pullup, assisted by the other hand: first 1 finger of the other hand on the bar, second hand on the wrist, then moved my hand lower at each set until the 5th where it was behind my elbow.
15 leg lifts.

When I sat on the bench for the presses, White Wedding started playing and I thought this was good omen for a great workout: NOT. Everything felt hard. Last week I could delude myself thing I was taking it easy, this week made it clear, I just couldn't push any harder.

To make maters worst, on my second squat set, I had 55 pounds on one side and 50 on the other. Not realizing this (until it was done), I started thinking I must be even weaker than I am since I was feeling so out of balance...

I should have known this would not be great when the lunges felt so hard on warmup...

Nice to see you again

Back to the gym after about one and a half year, let's hope I can get back into a regular training pattern.

I have been hearing Kenway, Ragan, and Marco mention how they all meet on Mondays... no one. I think they are making these training sessions up.

I took it slow as I was afraid of dropping the bar on the floor, or in my face, but it went relatively well. Clearly, I am very far from what I was doing when I stopped.

Warmup: court jogs.

Deadlifts 5x5: 135 (x5).
15 inclined situps.
Benchpress 5x5: 135, 140, 145, 135, 135.
15 on the machine that hold your legs at 45 and you lower your trunk to the ground.
Squats 5x5, highbar-lowbar alternation on each set: 125, 135, 145, 135, 125.
Towel pullups (both strands together) 5x5.

Warm-up:
2x10 situps, pushups, squats, pullups
dynamic squat stretching

3x5 low-bar back squat (5x45, 5x95, 3x135, 1x185 then 3x5x200)

Every minute on the minute for 10 min (95):
2 deadlift
2 hang power clean
2 push jerk

1x15 bench press (5x45, 5x65 then 1x15x85)

On the verge of some kind of virus that's going around, but since I was at the office thought I'd put in a little effort off the couch. Squats felt pretty solid, but starting to get close to stalling on the 5th reps of the last 2 sets - up to 205 next time. Was going to do a scaled down DT, but didn't feel quite up to it. This EMOM metcon wasn't a bad substitute, good to work on a little clean technique. Post squats HR 144, post metcon HR 168.

Was going to bench 3x5 but they were closing the gym.

Sunday Morning Workout

40 of each: burpees, Jackknife Sit Ups, air squats, pushups, bicycles. That's 200 in total.

I broke the burpees into groups of 10 before each block of 40 of the other exercises.

Today some bike ride to a castle is in the plans following a short day of work.

Bastion Day 4

25 of each: burpees, Jackknife Sit Ups, air squats, pushups, bicycles. That's 125 in total.

As you can see that is a step back.

No good door frame.

The beer is starting to take a toll.

If you ever come to Maastricht: Cafe Sjiek (pronounced chic) is my favorite place http://www.cafesjiek.nl/pages/info_en.htm

Two more full days here and then on Tuesday I depart for Faro Portugal.

P.S. I just discovered this site: http://animalsbeingdicks.com/post/6752745788/double-whammy