Every minute on the minute for 7 min:
5 burpees (MG sub sprawls)
3 pullups

3x7 burpees

4 rounds:
3x[2 single leg stair hops + 4 walking lunges]

Did my daily burpees with M in one of the LES playgrounds. Was going to go 10 min with the burpees/pullups but due to a mosquito attack we moved the last few rounds away from the pullup bars.

Storm coming

After skipping the previous weekend outside, M and I did a little running and interval work at the river on Saturday. A little longer distance work at a slow pace (probably ~10:00 m/mile, forgot my watch) was a nice change, got totally caught up in the storm front moving over during intervals.

1x15 min run (10:00 pace)
1x 10 min run (9:30 pace)

2 rounds:
3 stair intervals (continuous)
25 situps

M and I dragged ourselves out of bed to do a little stair work at East River Park. Went sailing with Eddie Saturday, nice little cruise on At Last from Glen Cove to City Island in the Bronx. Beautiful day and Eddie let me take the helm for much of the trip west; I had forgotten how tiring just holding the tiller could be.

6 amphitheater stair reps

30 s plank hold
10 plank walk-ups
10 side plank twists

6 amphitheater stair reps

30 s plank hold
12 plank walk-ups
10 side plank twists

6 amphitheater stair reps

Cool down:
GHD situps (partner leg hold on park bench)
handstand practice (back to wall)

Stair sessions were continuous and steady: ran up one set and down the next, across and back to get 6 reps (~2:00 per session).

Stairs in the city

Warm-up:
7 min run (~10:00 pace)

2 rounds of:
6 stair runs
10 box jumps (bench height)

10 Arianes (5 per leg)

Tabata sit-ups (unanchored)
KL: 10, 10, 10, 10, 10, 9, 8, 7

For our first full weekend back in the city, M and I decided to keep up with our pre-wedding ritual of a Saturday morning workout in the sunshine. We headed over to East River Park and did a little stair work, followed by some core conditioning. Running stairs is great (and bring back some memories from college), it's too bad the stairs aren't longer in the small amphitheater.

Crazy Pole

Mistake number 1. Eat a huge meal before meeting with Tomasz to train. Mistake number 2. Have a lot of wine before meeting with Tomasz to train. Mistake number 3. Meeting with a crazy Pole to train.

Tomasz had told me he sometimes ran up and down the stairs in our building to train, so tonight I decided to join him. Of course, I also convinced him to up the ante.

First we did 2 sets of 20 plank walk-ups + 20 one-foot push-ups.

Then we started in the stairs. We would jog at a light pace up, one stair at a time (no skipping). On the way down we would go at a similar speed. We went up and down between floors 25 and 30. We did it 5 times. Then I convinced him to go all out. We went all the way to the ground floor, and climbed back up to the 30th floor. That's a total of 55 flights of stairs in both direction.

When I got home, I passed out for about 15 minutes feeling like dinner was about to come out, but after about 30 minutes I felt better. Following Evangeline's advice I then had strawberries with ready-whip and felt ready to go again.

Definitely worth trying again.