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.

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...

- Posted using BlogPress from my iPhone

Location:Frid St,Hamilton,Canada

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

Decrepitude

Unlike K who seems to be getting back into shape, I seem to be in a downward spiral.

Today I tried to do the Metolius suggested 10 minutes sequence for the rock rings (see http://www.metoliusclimbing.com/pdf/Training_Board_Brochure.pdf). I substituted the medium edge for the 3 fingers pocket (in which I can only fit 2 fingers), the large edge for the medium edge, and when it suggested the large edge I used either the large or jug. I thought it was very good. Felt it more in the fingers than the biceps, which I guess is what you want. The L hangs were horrible, I can't keep my legs straight.

I then wanted to follow it up with a 5-10-15-20-25-25-20-15-10-5 sequence of pushups (one set every minute). On the second set of 25 I collapsed after 16. Then I tried the next set and fell to the ground before finishing the 1st... depressing.

It was followed by the same slow paced run as the other day with Ariane. This time it took less than 20 minutes. The run is very nice, it follows a very quiet road in the forest and then between corn fields. It finishes with a very steep hill, and we stop when we can't take it anymore. I think next time we'll have to make it a bit longer.

Warm-up:
dynamic stretching

3x5 front squat (45x5x2, 85x5, 125x3, 165x2 then 185/190/195[f3] x5)
1x15 low-bar back squat (145)

3x30s pinch-grip plate hold (45 each hand)

Crossfit WOD 091106
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps (subbed 85#)
10 Push-ups

KL: 5 rounds

3x5 L-pullups

Still trying to recover from this vague flu-like illness. Tough day today: front squats felt heavy, went too high on the weight for not having done them in ages. Leg drive felt good, need to work on the balance and breathing. Back off next time to 180/185/190.

Snatch/push-up workout was killer. In my non-caffeinated daze, I loaded up 85# instead of 65# (and only realized it right now). Was quite the slog, with better form - and the proper weight - on the power snatches should be able to get a few more rounds easily. Great workout though, HR in the mid 150s at the end - Brian, you would kill this one...

Eric dropped by as I was leaving, and I hung around a bit to watch him play around with cleans. We worked a bit on his body positioning - mostly on keeping lumbar extension. OHS/front squats/goblet squats should help.

The (Almost) Mooch

Did an extremely brief workout today--a 2/3 Mooch.

Warmup:
Barbell complex, 55#

The Mooch (2/3)
AMRAP in 10min
3x Back Squat, 225#
6x Pull Up
9x Push Up

Completed 5 rounds. Back Squats really felt like something--which says I haven't been doing enough of them. By the time I was done, I was feeling it in my arms too. I think that a full Mooch would be good for me (soon).