Workout of the Day

Well, the prescribed Work Out of the Day was:

Weighted pull-ups 1-1-1-1-1-1-1 reps

This means seven reps of pull-ups, with extra weight attached and with the weight increasing each rep until you can't increase further and resting as you need in between each round.

Well, since I come to the game "pre-weighted," I did 4 rounds of bodyweight pull-ups, then another ten rounds with the assistance of rubber resistance bands. Probably the most pull-ups I've done since 1986...

I won't call this a personal record because technically my pull-ups weren't "in a row", but I'm proud I did as many as I did, nonetheless...

Workout of the Day

Five rounds for time:
10 jerks, 95 lbs
50 squats

Time: 22:48

So that's a total of lifting a 95 lb barbell over my head 50 times, and 250 squats.

Whoof.

Daily Workout

Today I walked to the knit shop for my last sit 'n' knit for some time. I actually left early because I was anxious to get back to the trail. I had parked at Whatcom Falls Park and walked the RR trail. My Nike Gizmo didn't work well at first, but finally kicked in after about half a mile.

I walked 4.78 miles at an average pace of 22 min per mile, a little slower than 3 MPH. I carried a pack - not a lot of weight, but more than I've carried before. It was refreshingly chilly on the way there, drizzling on the way back.

My leg was sore most of the way, but not bad. My foot is also a little sore from the orthotic.

Tomorrow I am hoping to make some turkey jerky for the AT with the leftover T'giving turkey.

It's getting close to the wire for getting everything done before leaving for Dunedin...I'll never get it all done. This keeping fit takes a lot of time!

Workout of the Day (and yesterday)

Today's WOD was:

Complete as many rounds as you can in 20 minutes of:
10 one-arm dumbbell snatches, 55 lbs
20 one-arm overhead walking lunges, 55 lbs
10 knees to elbows

Completed five rounds (walking lunges REALLY slow me down - hate 'em)

Yesterday was:

3-3-3-3-3 cleans. Go for highest 3 rep cleans.

Achieved 40 kg, 50 kg, 60- kg, 70 kg (fail), 65 kg

In non-metric: 88 lbs, 110 lbs, 132 lbs, 154 lbs (fail), 143 lbs.

But, MORE IMPORTANTLY, I achieved a new personal record yesterday, doubling my previous PR of one pull-up, I got TWO pull ups!

Daily Workout

Today I worked out by making beds, doing laundry, vacuuming and running up and down stairs a million times. You may laugh, but it was still exercise.

On Monday, I did 5 miles on the North Lake Whatcom Trail, listening to Science Friday all the way. My foot was sore and swelled a little that evening, but I had no lasting soreness the next day, and, best of all, my leg seems to be doing OK. I wore my newest and most expensive orthotic in my newest and least expensive shoes.

Tomorrow (Wednesday) I plan to walk to Apple Yarn on the RR Trail from Whatcom Falls park. And walk home again, of course. Map My Run says it is about 4.5 miles (round trip). We'll see what my Nike gizmo says. In any case, walking from the park is shorter than walking from home. I want to be home before dark.

For some reason, not all of my walking has registered on the Nike site as counting towards my goal, so it says I am already behind. I have logged over 10 miles, but only the last 6 are on there. Oh, well, I'll just have to walk more to catch up!

By the way. I had to recalibrate the gizmo. Apparently the calibration goes with the gizmo rather than with the IPod...

Workout of the Day

Deadlift 3-3-3-3-3-3-3 reps

195 lbs. - 200 lbs. - 210 lbs. - 215 lbs. - 220 lbs. - 230 lbs. - 230 lbs.

Workout of the Day

Complete as many rounds as you can in 20 minutes:
15 box jumps, 20" box
12 deadlifts, 120 lbs
9 push-ups

Finished: 6 rounds (90 box jumps, 72 deadlifts, 54 push-ups)

New 1 RM max: 60.5 lb Turkish get-up

Begin fasting 8:00PM

Workout of the Day

Complete as many rounds as you can in 30 minutes:
Run 400 meters
30 hang power snatches, 45 lb dumbbell

Rounds completed: 4

Broke fast at 7:00PM

Workout of the Day

Complete in as few sets as possible:
75 overhead squats, 30 Kg (66 pounds)

12-20-27-35-42-50-57-65-75

Begin fasting at 8:00PM

It's getting dark early here, not to mention cold. It snowed a bit today. I signed up today to re-join the University gym. Alumni and spouses of current students get quite a discount, so I will do my running/walking there, a bit of independent weight training practice and I'll enjoy the sauna for a couple months.

Mmmmm.... Sauna...

Workout of the Day

3 Rounds:

Run 600 meters,
65 lb overhead snatch, plus 3 overhead squats X 5

Time: 20:53

You are looking nearly svelt in that picture.

Yesterday I went for my first excercise walk since the latest surgery. I got new shoes in case my older ones were worn into an over-pronation pattern. I only did the 20 min (1 mile) prescribed in Prevention's Marathon trianing schedule, but it was enough. My foot was sore and my ITB hurt, but things are OK today.

Also had my checkup today and will do labs next week...Continuing on the Paleo diet, mostly, and have dropped about a pound even though it seems too soon to have that much of an effect. I don't think it's what I eat, but what I don't eat. I just don't have anything to snack on in the pantry!

Next I'll have to get around to entering my nutrition info on the web to see if I'm eating a balanced diet. One of these days....

From the Krav Maga seminar

Left to right: Moni Aizik, who re-vamped the Israeli Defense Force's current version of Krav Maga combat, Me and Skip Chase, owner and instructor of Mt. Baker CrossFit in Mount Vernon, Washington.

Workout of the Day

Wow, it was good to get back to working out.

Today's suck was:

5 Rounds, 1 minute each of:

Row (for calories)
Burpees (ugh.)
Pull-ups
Jump-rope
Knees to elbows

1 minute rest between rounds.