12/24/2010 - KB various

• TGU to kneeling 12kg 2/2 x 3
• 5 x (2 pullups, 5 CL L/R 16kg, 4 pushups)
• 5 x (10 SW L/R, 30 sec. jump rope). Kept HR high but took breaks between sets.
• Farmers walk 5 x (24kg L/R 30 sec.) 30 sec. rest between sets.
• Ab wheel 5/5
  

12/23/2010 - KB TGU/SW, Run, Gyro

• 3 x (foam roll, ASLR 5/12, pumps 5, Halo 5/5 12, FTW SQ 5/12)
• TGU 10 min 8kg
• SW - 15 x 15 on the minute (5 x 16, 20, 24)
• Run - 1 lap of greenlake, 31:56, 9:57 mi. Data is here. First run in a while, HR was high due to strength work first.
• Gyro - private. Worked on breathing, obliques, etc.
  

12/22/2010 - DB presses

• Light post-surgery day, 10 sets of 10 dbl DB curl & presses with 10 lb. DBs.
  

12/21/2010 - day off

• Day off - post dermo surgery
  

12/20/2010 - KB beginning

• KB beginning class - 6 a.m. - Carol.
• Warmup: 2 x (1 TGU, 10 SW L/R)
  
• 2 x (5 burpees, 10/10 bird dogs)
• 2 x (Ropes 30, DL, SW, DL, SW, DL, SW, DL)
• 7 x (GSQ 8,7,...,3, 3 pushups, 10 SW)
  

12/19/20 - DL, BW

• Quick workout
• 5 x (2 pullup, 5 pushups BB DL 2/185)
• 5 x (sitouts 5/5, bird dogs 10/10, HLR to knee, wrist roll 5kb DB)
  

12/18/2010 - KB int, taiji

• KB int. - Kevin. TGU ASLR/shoulder/neck 5/3/3, then 5/5 press from elbow, post
• Warmup: 3 x (1H DL 10/10 20kg, P/U plank 30 sec., 2/R/2/L/2 20kg)
• Press mobility: torso forward, rotations 3/3, marching 15 sec. L/R
• Workout: 3 x (Curl GSQ 3 x 14kg, B/U FSQ 2/2 12kg, PP 5/5 16/14/14kg, SW 5x2/L/2/R/2)
• Taiji - good class but tired from the above.
  

12/17/2010 - lost

• Something happened, but not sure what. Lost to posterity.
  

12/16/2010 - KB int

• KB int. - Kevin. Warmup: 5DL, 10 SW, 3GSQ x 20 x5
• TGU warmup: 5 x (1 TGU L/R slow, DBL DL 10/16kg, 30 sec pushup plank, SW 2/R/2/L)
• Press, marching in lockout
• Cheat clean 10/10 16kg, 10 SW, press & torso rotation 3/3
• Workout: 3 x (10 SW, curl GSQ 3/16kg, FSQ 5/5 14kg, SN PR 2/2 16kg)
• Hip flexor stretch, window washer to finish
  

12/15/2010 - Lee District

• Lee District w/Pia - 10 min on treadmill to warm up
• 5x5: (Dbl DB DL - PF 10, 4x15, RF 35; DB PR - PF 10, RF 25; Leg press machine - PF 5/50, 10/50 2/5x70, 7/70, RF 5/140, 5/230, 2/5x270, 5/340).
• Walk on Lee District track, ~25 min.
• Home from DC in evening.
  

12/14/2010 - day off

• No activity - Pia's birthday, home from country house via Montpelier (cold), dinner at Mike's in Springfield.
  

12/13/2010 - hike on AT

• Hiked up AT to shelter; maybe 3.5 mi. round trip, ~1.5 hrs. Very cold & windy.
  

12/12/2010 - J/R, SN, P/U

• 10 x (50 jump rope, 10 SN L/R 12kg, 3 pushups).
• Drove up to Jo's country house w/Brace, back stiff after ride.
  

12/11/2010 - walk

• Walk - Lake Accotink w/Pia - 4.5 mi., ~1:20
  

12/10/2010 - Lee District

• 20 min. treadmill, 10 min. @ 10min/mi, 4 min @ 8:30/mi)
• DB part 1: 3 x (C&J 35 5/5, 4/4, 5/5; SL row 35 5/5; pullups 2/2/2 (weak); SN 35 10/10)
• DB part 2: 3 x (PP 40 5/5, 45 1/2, 3,3; row 40 5/5, 45 2x5/5; MP 25 8/8, 30 2x6/6; SN 40 5/5, 45 5/5, 10/10).
• DB work hard on hands, almost lost callus under ring finger.
  

12/9 - jump rope/pushups, walk in DC

• 5 x (100 jump ropes, 5 pushups)
• Walk in DC, dupont circle -> mall, maybe 4 miles total.
  

12/8/2010 - day off -> DC

• Day off...travel to DC to see family.
  

12/7/2010 - KB int

• KB Int. - Kevin. Warmed up with TGU practice, neck/shoulders/ASLR 3/3/5, then 5 presses each side at bottom, elbow, post. 2 x (5 wall touch 24kg, 20 sw 16kg). Torso rotations out of press 3/3. 2 x (5 SW, 5 SN L/R) 16 then 1454. 2 x curl GSQ. Main workout: 3 x (BUP 2/2 10kg, PR 8/8 10kg, rows 5/5 16kg, 5 SW, 5 SN L/R 14kg). Finished with leg raises w/partner pulling band.
  

12/6/2010 - KB beg

• KB Beginning class - Carol. Warmed up with 5 x (10 SW, 15 sec plank). DL practice - partner work w/stick. Correction - calves vertical. Main workout - stacking - 5 DL, 10 SW, 20 mountain climbers, 5 PP, 5/5 slingshots, 5/5 SH DL, 5 burpees, 1 pushup. Fun!
  

12/5/2010 - run/walk/taiji/KB

• Left the garmin running for a run to good shepard, a little taiji practice, then down to lake union and around the UW, up through ravenna park, and down ravenna blvd. to revolutions for a coffee. Walked home, then did the KB-muscleish workout below.
• Dbl 12kg: 5 x (3 SW, 3 HP, 3 SN, 3 FSQ, 3 CL, 3 MP). 1 min rest between sets. HR got up close to 150 in the last 2 sets (last set of presses was very hard).
  
• Total of 2:28, 7.4 mi., moving pace 11:55/mi., 327 ft. of gain, 977 calories. Not bad. Data is here.

12/4/2010 - KB int, taiji

• KB int - warmed up with naked TGUs to post w/neck and shoulder rotations at each point, then 3/3 TGU 12kg, felt uncoordinated.
• Practice on dbl kickstand DL & seesaw press to groove the movement, interspersed with 10 1H SW L/R.
• Workout: 3 x (3 walking plank, 5 seesaw PR L/R, 3/3 KSDL, 10 SW L/R). Did the first round of pressing with 2x10kg, then switched to 12s.
• Taiji class - standing meditation & chan su gong to warm up, then one pass through the 96, then worked on elbow strike movements before incorporating them into the pao chui.
  

12/3/2010 - BB DL, gyro

• BB DL - 5/5x185
• Gyro - good session, felt pretty mobile and cued abs/core throughout.
  

12/2/2010 - KB int

• Everyone sore from Tuesday.
• TGU practice - heavier bell, neck/shoulder rotations, ASLR 3/3, then 1/1 heavier bell to post w/partner (16kg 1st time, 20kg 2nd)
• (1H DL 5/5 16kg, 10 SW L/R 12kg) x 2
• (GSQ curl 12kg x 2, botoms up CL 12kg 2-3 L/R, FSQ 2x12kg x 5, 10 1H SW L/R 14kg) x 3
• 8 min. of :15/:15 1H SW L/R, 14kg, got 10 reps most sets. Grip pumped out at end.
  

12/1/2010 - run

Run - greenlake and woodland park, hitting as much trail as possible. 4.25 mi., 43:30, 10:15/mi., 508 calories. Nice day for a run. HRM data is here.

11/30/2010 - gym, KB int

• Gym in AM - 15 min on bike, then UB work, 2x12 or 3x8 on UB nautilus machines. Tested everything out, felt good. Few rounds of 5/5 KB SN 20kg at end with 2 pullups in between sets. Pullups were hard.
• KB intermediate class - pushup hell. The class looked bad on (at minimum) the clean portion of 30/30/30 DBL SW/CL/SN, so we did a couple of rounds of pushups to failure to fatigue the arms, then worked on KB CL form (which was improved). Main workout: 5/4/3/2/1 DBL CL, 5 DBL SW, 1/2/3/4/5 pushups. Got all but the last 2 in the 5 round as full pushups.
  

11/29/2010 - BB/KB various

• Warmup before Heidi: 1/2 tgu, arm bars, lunges w/kb, TGU 2/2, GSQ 10
  
• 5 x (BB SQ 3/115, CC calf raises 10, BB GM 3/115, SLDL 3/2x12kg)

11/28/2010 - taiji, BYOB

• Taiji at good shepard - no actual practice, but good conversation and a lot of stretching prior to BYOB.
• BYOB - SW/DL rounds to warm up, then 3 rounds of GSQs (not sure of reps); 5/4/3 (1H SW, SN, SQ PR, L/R); 3 x (H2H SW 10/10, something else, criss cross 20). Farmers walks, throws, walks w/bell overhead, juggling to finish.
  

11/27/2010 - KB int, taiji

• KB intermediate class - TRX cossack stretch 4 L/R, 10 SW 20kg x 5 to warm up. Dbl bell practice to tighten form on SW, CL, SQ PR, SN. Main workout (doubles all with 2x12): (10 dbl SW, 5 dbl CL, 1 pushup (elbows -> ribs), 5 dbl SQ PR, 5 dbl SN, 10 mtn climbers (hiss each breath) x 5.
• Taiji class - mostly worked on the pao chui, very fun but nothing memorable a week later.
  

11/26/2010 - BB/KB various

• 3 rounds of: BB DL 2/225; assisted pullups (feet behind on bench) x 3; pushups x 3; SW 10/24kg. Used underhand grip on DLs.
  
• A single DL at 225 overhand...time to drop the weight.
• 3 rounds of: BB DL 3/205; assisted pullups (feet behind on bench) x 5; pushups x 5; SW 10/24kg. All sets overhand grip.
  

11/25/2010 - KB pre-turkey fat burner

• TGUs to kneeling w/8kg 1/1, 10 min.
• Four rounds of 30 sec. per exercise: pumps: 2H SW, mtn. climbers, 1 H SW L, burpees, 1 H SW R, Lizard crawls, 30 sec. rest. Harder than expected. HRM data is here. Did 1st/3rd set w/12kg, 2nd/4th w/16kg.
  

11/24/2010 - KB SN, run, gyro, run

• KB SN test attempt: 80 in 4 min, then various rests/sets to total 135 snatches in 9 min. Much harder than expected, the SSST is a long ways away.
• Ran to Gyro, did an independent, then ran to gym to sign up, then home. About 4.4 mi., 51:25 including some walking at the end.
  

11/23/2010 - KB complexes

• Complexes 2x12kg - 4 sets of: 5 BP, 5 seated PR, 5/5 lunges, 5 FSQ, 5 rows L/R, 10 SW. 5 curls with BB (no weight) at end of each set. Harder than expected.
  

11/22/2010 - run, BB/KB DL/CL

• Run in snow on trails over at greenlake - had to get out in it. Got 3 mi. in, then turned the HRM off and walked home. 33:50, 11:08/mi., 388 calories. Data is here.
  

11/20/2010 - taiji, RAAM crew seminar

• Taiji - good class, but nothing memorable
• RAAM seminar - 1-6 at bike shop near Fremont. No exercise but a nice facility.
  

11/19/2010 - Gyro, KB/BB various

• Gyro 1-1 - wow, all about the thera-band that is our psoas. Much to think about.
• 5 rounds of: BB DL 3/185, 2 pullups, 5 pushups, 5/5 RR 16kg, 20 SW 20kg. Tried to minimize rest between exercises, but took as much time as needed between sets.
  

11/18/2010 - Run, KB int

• Ran down to track, then 3x800 intervals: 4:20, 4:11, 410 (total running time 34:01). Chased a young lady for the last 400 of the 3rd interval...my max, but not hers. Fun to give it a go. Max HR 178, up there. Data is here.
  
• KB intermediate class - another lost class, but I'm sure it was good.
  

11/17/2010 - day off

• Day off... no activitiy.
  

11/16/2010 - KB int

• KB intermediate class - something good happened, but it's lost to history.
  

11/15/2010 - run

• ASLR practice, swings w/16kg, DL w/2x16kg
• Run - greenlake/woodland. Nice to get out, but a little too close to dark to be running on trails. Also overdressed, had to take off layers, almost lost a glove. Walked from greenlake way up to the house. 58:59, 4.73 mi., 671 calories. Data is here.
  

11/14/2010 - FMS screen

• FMS screen - started with RIS hamstring stretch, push through heels to lead x 3 each side
• Active SLR w/band - flatten back, other leg down; band leg is stretching; no hard style with corrective drills; 3 L, 5 R; 2x5 DL, 2x10 SW after
• Do before activities!
  

11/13/2010 - KB int, taiji

• KB intermediate class - swings 20kg, slow DL/halo (15 sec. up/down for DL, 30 sec around for halo) to warm up. Workout: 5 SW, 5 CL, 5 SN, 5 SQ PR L/R, then same thing with 3.
• Taiji class - key correction was foot pressure behind ball of foot. Another 5 years worth of work.
  

11/12/201 - Gyro, mobility

• Gyro - excellent correction to open the chest, which in turn requires the lats to be packed (imagine that). Combining it with the parachute (pelvic floor) and sit bones visual really made for a strong session.
• Mobility work in basement in the evening - 1/2 TGUs, arm bars, brettzels, planks, etc.
  

11/11/2010 - run, KB int

• Run - greenlake and athletic fields from parking lot by track. Started slow but picked up pace. 3.9 mi., 39:02, 10:00/mi., 444 calories. Felt nice to run. HRM data is here.
• KB intermediate class - focus was again on split squats, combined with hand to hand swings and heavier 1/1 TGUs. Tested movement (toe touch, lateral arm movement) throughout class to see if mobility changed.
  

11/10/2010 - SSST attempt #1

• Attempt at SSST w/16kg. Started with 6 min. of warm up, 3x (jump rope :30, SW L/R 16kg :30/:30, rest :30). Snatched with a "rest" at the top using :30/:30 gymboss, got through the first 7 sets fine but then got gassed out. Set the bell down and tried a few more, a total of about 110 snatches in 7 min. Nowhere near enough, this is one hard goal. HRM data is here.
  

11/9/2010 - KB int

• KB intermediate class - focus was on heavy swings, split squats (started with single bells, did doubles with one in the rack for the last set), and one other exercise that isn't coming back to mind.
  

11/8/2010 - BB DL

• Easy day - 5 rounds of (BB DL 5/105, 1 pullup)
  

11/7/2010 - timed sets

• 4 sets of:
• jump rope :30, step ups L/R 16kg :30/:30, rest :30
• jump rope :30, SN L/R 16kg :30/:30, rest :30
• jump rope :30, CL L/R 16kg :30/:30, rest :30
• 1 min rest, so 7 min. per set
  
• Data is here - good HR pump
  

11/6/2010 - run, taiji

• Run - around greenlake from revolutions. 3.25 mi., 32:04, 9:52/mi. Forgot to turn garmin off afterward, so recorded 416 calories before running out of juice. Actual run calories prob around 350. Data is here.
  
• Taiji class - great weaving hands, 7/8, 96, pao chui corrections.
• 5 sets of (BB BP 4/105, KB RR 4/2x16kg)
• 5 sets of (KB seated PR 3/2x16kg, KB kickstand row, 5/24kg)
  

11/5/2010 - gyro, KB timed sets

• Gyro independent - tired but got a good workout in
• KB timed sets in basement - all work w/12kg. 3 rounds of:
• 4 min bike
• step ups :30/:30
• SW :30/:30
• CL :30/:30
• Slingshots :30/:30
• Cowboys :30/:30
• 30 min. total time, only rest was between bike and bell. Felt better than expected. HR 140 at end.
  

11/4/2010 - quick workout in OR

• Quick workout in the corner of the hotel parking lot in Hillsboro, OR:
• 5 x (jump rope :30, burpees :30, rest :30, snatch L 12kg :30, snatch R 12kg :30, rest :30)
  

11/3/2010 - day off

• Exadata workout in Hillsboro, OR - no workout except holds in the lockout 3/3 x 12kg each side.
  

11/2/2010 - KB int

• KB intermediate class - focus was front squats
• Warmup: 10,9,8,...,3,2 FSQ 16kg, 5/24kg SW between sets
• KB FSQ, FSQ->PR practice
• Workout: (5/2x12kg FSQPR, 5 SW 24kg, 1/1 TGU 10kg, TRX horix.pullups 3-5) x 4
  

11/1/2010 - BB/KB various

• BB DL: 5/3x185
• KB SW: 5/10x2x16
• KB FSQ: 5/5x2x16
  

10/31/2010 - taiji, byob

• Taiji practice @ good shepard, 1x96 and choreography recall from Tom on section 1 of pao chui.
• BYOB - nice day outside when everyone expected a storm
• (DL 10/16kg, SL DL 5/5 15kg, SW 20/15kg) x 3
• (Crosscross 20, halo 7/6/5x12kg, step SW 10/10x12kg) x 3
• SW 5/10x12kg w/throw over, then 5/10x12kg w/throw out. Farmer walked bells out/back
  
• Lizard crawls across field w/bell 12kg
  

10/30/2010 - taiji, BB/KB various

• Taiji - fun 7/8 & weaving hands session, then once through the 96 and then lots of focus on the pao chui. Corrections on lazily tying coat, shoulder opposite to extended hand rolls forward first. Also end of form - bai bu and weight foot before ko bu to pivot around, foot goes straight back after pivot.
• (BB BP 3/105, KB KS DL 5/24) x 5
• (BB seated PR 5/45, DB lat raise 5/2x15) x 5
• (DB curls 6/2x15, KB skull crushers 6/12kg) x 5
  

10/29/2010 - gyro, BB SQ/DL, KB CL

• Gyro - good session, felt like chest & mid back opened pretty well
• (BB SQ 3/115, KB DL 5/20+24) x 5. Switched hands on heavier bell each set.
• KB CL (5/16 L/R, 4/20 L/R, 3/24 L/R) x 3. Hard.
  

10/28/2010 - run, KB int

• Run - greenlake/ath. fields. 4.1 mi., 40:37, 9:47/mi., 465 calories. Felt good end to end. Data is here.
• KB intermediate - z drills to warm up
• 1/1 TGU 8, then 10kg
• (10 SW 16kg, 1/1 TGU 10kg, 5 DL (48,44,...,28,24)x7
• Pressing 8kg L/R - partials w/shoulder circles x 3 each way, then 3 PR. Wrist pivots between sets
• Elvis hip pivots (pegboard)
  

10/27/2010 - day off

• Walked to Pike Place Market w/Brian - 2 mi. or so
• Flex/mob drills in basement - BW/KB SQ, BB CL w/bar only, arm bars 16kg, GSQ w/prying, down/up dog
  

10/26/2010 - KB int

• Z drills, then 100 SW 16kg to warm up
• BW split SQ 10/10
• (10 SW 16kg, 5/5 KS DL 16kg, 5 plyo pushups) x 4. Extra swings mixed in
• TGU 5/5 8kg (hard).
• Bone rhythm drills - knee folding, wrist circles
  

10/25/2010 - timed sets

• Timed sets - four rounds of the work below. About 52 min. total, good aerobic HR throughout. 16kg bell, 30 sec. rest between exercises.
  
• 5 min. bike on trainer
• 1H SW, :30/:30
• CL :30/:30
• Tactical lunge, :60
• Cowboys, :60
• Figure 8s, :60
  

10/24/2010 - taiji, KB/BB/DB various

• Taiji practice at good shepard; a little form work and then lots of conversation with Lance and Tom. Not much exercise, but a lot of fun.
• KB/BB/DB supersets:
• 10/(BB incline BP 3/95, KB kickstand rows 3/20 L/R).
• 10/(seated KB PR 5/2x8kg, DB lat raises 5/2x10).
• 10/(DB curls 5/2x15, KB skull crushers 5/12kg).
• About an hour for the whole thing.
  

10/23/2010 - KB int. class, taiji

• KB intermediate class - started with 10 min. of TGU, 1/1. Key correction: move leg in before post. From there, hawaii 50: 50 1H SW, 50 CL, 50 SN, all w/14kg. Was able to get through each exercise without setting the bell down (set down between exercises). Main work sets: 12 min. of alternating dbl SW and dbl DL, :30/:30, with alternating ladders of 12kg and 14kg bells. Grip got smoked at the end. Finished with some nice yoga stretches.
• Taiji - arrived in time to get a couple of rounds of 7/8 in. Correction: don't lah-di-dah through the applications. Once through the 96 and a few corrections, then on to the pao chui, working on the intro on both left and right sides. Fa jing felt great, attribute that to KB work.
  

10/22/2010 - run, gyro

• Run - greenlake, woodland park. 4.6 mi., 45:48, 9:58/mi., 499 calories. Nice day, expected rain but got sun breaks. Data is here.
• Gyro - private. More work on the psoas connection, tying it to the sitz bones, an "up to go down" dui la kind of thing. Really felt it at times, but not much in the way of integration yet.
  

10/21/2010 - KB int

• KB intermediate class - training goal was shoulder packing.
• 10 min. of TGUs to warm up - 1 L, 1 R, hip flexor stretch each side, then 1 L/R again, hip bridge 3 x 10 sec.
• Camshafts to work on shoulder packing - arms out, down, up. Great feedback.
• Several rounds of (5/5 kickstand DL 16kg; 5 GSQ 16kg; 10/10 1H SW 16kg). No one kept count, seemed to go on for a while. Camshaft work to improve shoulder packing throughout.
• Did the split squat sprint start movement a couple of times, 10 on each side.
• Finished w/bone movement drills moving off the floor.
  

10/20/2010 - timed sets

• First try at timed sets. Level 1 is 7 rounds of :30 L, :30 R, :60 rest.
• LCCJ, :30/:30 16kg. Last couple of sets were pretty hard.
• Step ups holding 16kg, :30/:30. Definitely felt it more in R leg.
• Finished with 2 rounds of (BP 2/115, 2 pullups).
  

10/19/2010 - run, KB int.

• Run - around greenlake and up through woodland park. Only had about 35 min., took good advantage. 36:43, 3.33 mi., even 11 min/mile pace. Nice day to be out running. Data is here.
• KB intermediate class - focus was on clean. 3 rounds of 2o SW, 3 GSQ, 5 explosive pushups to warm up. Worked on partial TGU, esp. post to kneeling, making sure feet end up in the right place. Then clean practice, working on form pieces to tighten everything up. Workout: 5 rounds of 3 CL/PR 16kg, 5 KB DL 2x16kg, 20 SW 16kg. Worked up to the 20kg on the last sets, felt great.
  

10/18/2010 - KB/BB various

• Goal - TGU skill practice
• 2 rounds of: (10 prisoner SQ w/hip snap; 3/3 1/2 TGU 12kg; 3/3 kneeling press w/30 sec. holds 12kg; 5/5 rev. lunge from rack 12kg; 30 sec. plank/L side plank/R side plank)
• 5 rounds of: (KB SW 10/2x12kg; BB DL 5/135; BW calf raise 8L/12R, BW jumps 8L/12R)
  

10/17/2010 - lost day

• Something happened, but not sure what. Hate when that happens!
  

10/16/2010 - run, taiji

• Run before taiji...not sure how far, maybe 3-4 miles?
• Taiji class - normal fun there, good 7/8 and weaving hands session for the first hour.
  

10/15/2010 - day off

• No exercise
  

10/14/2010 - KB int

• Class goal was TGU practice. Started with full TGUs, 1/2/3 L/R. Then 2-3 rounds of 2o SW, 10 BW SQ to warm up. Worked on TGU with high pelvis, felt as good as it ever has. Hip flexor stretch between HP TGUs to keep the hips open. Main workout was snatch/high pull. HP correction was "don't move away from the punch" (no head movement off to the side as the bell comes up).
  

10/13/2010 - gyro

• Gyro - independent. May have done other exercise that day, but sure didn't write it down.
  

10/12/2010 - KB int

• KB intermediate class - this one is lost to history, no written record. I bet it was fun though!

10/11/2010 - semi-heavy "off" day

• Was supposed to be a day off, but felt like working out, and ended up turning it into a semi-max effort day despite best intentions.
• 3 supersets of: BP 2/115, 2 pullups
• 3 supersets of: BB DL 3/185, KB FSQ 3/2x16kg
• 3 supersets of: KB PP 2/20kg L/R, KB SN, 3/20kg L/R
  

10/10/2010 - KB ROP (Med.), run

• KB ROP medium day: 4x(1,2,3) 16kg. Did all six reps on each side w/o stopping for the 4th ladder...hard.
• Rolled a 7: 7 minutes of swings, 11 on the minute w/2x12kg. Did quite a bit of hip warmup beforehand, swing reps felt good throughout.
• Run - greenlake and athletic fields. Picked up pace to pass someone on the far side, ended up pushing pace down to total out 4 mi. at 9:10, just about goal pace for 1/2 marathon. That pace would be very hard to sustain for 13.1 mi. Data is here.
  

10/9/2010 - run, taiji, KB core

• Run - Greenlake in new Mizuno trail shoes (very nice) before taiji class. 3.4 mi., 34:41, 10:08/mi., 379 calories. Felt great and got the run in before the rain started. Data is here.
• Taiji class - only Ruth and myself, then David came for the 2nd half, so basically a long semi-private lesson. Lots of good questions answered about softening, etc. etc.
• Fun KB core(-ish) workout: 2 rounds of: hanging leg raises (5 then 10); 10 bird dogs L/R; 10 clamshells L/R w/5 lb dumbbell on working leg; 10 side laying leg raise L/R; 30 sec plank, then 30 sec side plank L/R; 10 bridges w/2x15lb dumbbells on hips; 3 1/2 TGUs 16kg; 3 down dogs/up dogs; BB SQ 3/95. Between exercises, worked on BW SQ, opening the hips & groin, which was the underlying point of the workout.
  

10/8/2010 - KB/BB various

• Four rounds of: BB BP 3/95; KB DL 5/2x16kg; 1 pullup; 3 pushups; KB calf raise 3/20kg; DB punches 10/15lb L/R. Needed some variety, and this workout provided it.
  

10/7/2010 - KB int

• No run...no time and no motivation.
• KB intermediate class -s tarted w/10 min. of TGU practice. Did a couple of arm bars, then 2/2 naked, some partials, and worked up to a couple of nice ones with the 8kg.
• The "Hawaii 50" for a warm up - 50 swings, 50 cleans, 50 snatches. Form was not as good as Tuesday - forgot the cues relating to the BW squat.
  
• Snatch practice - tame the arc, throw the bell at your belly button, punch through the bell. BW squats and lunges mixed in...these felt better than Tuesday.
• Final workout - 5/4/3/2/1 1H SW L/R mixed with 1/2/3/4/5 SN L/R.
  

10/6/2010 - KB ROP (H), gyro

• KB ROP heavy day - PR 5x(1,2,3), 16kg. Using the 16 felt fine, tried to hold good pressing form and really tighten everything up. Rolled a 10 for swings: 10x24kg on the minute for 10 minutes. Using the big bell really helped focus the attention. The external rotation of the hips allows me to "wait for the bell" a whole lot better.
• Gyro - took it pretty easy given ROP but felt pretty comfortable with the workout. Natalie back after maternity leave, good to catch up.
  

10/5/2010 - run, KB int

• Goal was 5 mi. easy (10:30), ended up with 5.25 at about 9:54. Felt great throughout, but knees a little sore later (no hip mobility before running). Nice day to run, and 578 calories...let's eat! Data is here.
• KB intermediate class...more weird (but effective) Z juju. Started w/100 swings as a warmup, with "faster hips" as the correction. From there, some body weight squat practice, sets of 10 focusing on hips back, knees forward, and ankles back (the ankle thing really helped). Focused on external rotation of the hips, and got some good depth. Between BW SQ, sets of 20 swings, which really started to snap, and 5 pushups. Next the split FSQ, both knees locked at top, sets of 10 w/20 SW and 5 pushups. Then the weird knee rolling stuff, seemed like it was hurting but opened the knees up big time. Finished with single-hand presses, then some doubles. All work with the 16kg except the double PR (12s.).
  

10/4/2010 - day off, body fat test

• Day off - no exercise
• Hip mobility work discussion around GSQ form w/Heidi. Knees go way out, start as close to parallel as possible (and go no further down than is possible to maintain hip rotation), and spend plenty of time opening the hips.
• Kevin pressing suggestions: bell down to 12kg but continue on current path (this week 5x(1,2,3), swing heavy for sets of 10. Snatch normally on light day.
  

10/3/2010 - run, ROP easy

• Run - twice around Greenlake and South Woodland park to get 8 mi. at 10:30. Moving pace was 10:23 (one break naturel) so timing worked out just right. Longest run in quite a while, legs felt a little tired but not too bad. Data is here. 20.5 mi. for the week, right in line with RW 1/2 marathon program.
• ROP easy day - 2 x (1,2,3), 16kg. Took plenty of rest between sets to ensure rep quality.
• KB SN - rolled a 6, 6 x :30/:30 6L/6R 16kg. Found room for an extra rep, added one each side in the last two sets.
  

10/2/2010 - taiji

• Back to 7/8 practice after a layoff for the summer. Good hand drills (weaving hands, inside/outside slaps), then 7/8, once through the 96, started on the pao chui, and finished with a pass through the double edged sword. Fun!
  

10/1/2010 - ROP medium, run

• KB PR 3x(1,2,3)
• Rolled a 5 - 5 min. of swings, :15/:15 L/R, 16kg.
• Run: program was for 4 mi. easy, ended up with 4.4 at about 10:18/min. Data is here.
  

9/30/2010 - run, KB int

• Run - greenlake and athletic fields. Program goal was either (a) tempo with 3@8:54 (last week) or (b) 2 x 1 mile repeats at 8:25. Combined them with 4 miles at about 9:15, middle two at 8:35. Went out a little too fast and paid for it at the end. Left knee felt a little sore at the beginning and end. Heart rate stayed high (>160) despite slowdown at end. Data is here.
• KB intermediate class: 50 SW 12kg to start, then 10 min. of TGU practice to warm up. Worked on the clean using the 14kg, nice middle bell. Main course: 15 min. of 1 SW, 1 CL, 1SN 1 SQ L/R, then 1 pushup. Used the 14kg, felt good throughout.
  

9/29/2010 - ROP heavy, gyro

• ROP heavy day, 4x(1,2,3), 16kg. Didn't own the last set, will stay at this ladders/rungs for next week. Rolled a 6 for swings, so did 6 rounds of (30 sec. 2H SW 20kg (hit 20 reps every time), 30 sec. rest, 30 sec. jump rope (62-65 jumps), 30 sec. rest). Swings felt good with the 20, bell not coming up as high gave room for the 20th rep at the end of the period.
• Gyro - 1-1. Not too much work, but plenty of focus on the pelvic girdle and the connection to the psoas. Huge engagement/awareness, but very tiring.
  

9/28/2010 - run, KB int

• Run - greenlake track and then around athletic fields. Program called for 5 miles, did 4 due to time constraints. Hit goal pace (10:28), 4.0 mi., 41:52, avg. HR 150. Data is here.
• KB intermediate class - pressing day, no surprise given Kenneth Jay's appearance in Seattle over the weekend. Lots of Z and mobility to start, then 3 rounds of 1 TGU each side, 5 kneeling presses L/R, 10 SW 16kg. Workout: 10 rounds of 5 presses L/R, 10 dbl SW. Alternated sets between 8kg and 12kg. Form corrections: (a) kick hip (weight) slightly to pressing side; (b) press from wrist (point where KB "ball" touches wrist; (c) neck elongated (looking over a wall).
  

9/27/2010 - ROP easy day cont. (SN)

• Continuation of yesterday's ROP easy day...did the snatches separately due to time constraints. Entire workout took about 30 min., 20 for the warmup/SN, 10 for the finisher.
  
• Warmup: 3 x (50 jump ropes, 10 1H SW L/R 16kg, 5 1H CL L/R 16kg).
• KB SN: 5 x (8 L/R 16kg). Had rolled a 9 for the dice, took closer to 10 min. w/45 sec. or so rest between sets. Hadn't snatched in a while, felt harder than expected.
• Finisher: 3 x (8 inc. bench 65lb., 8 one-arm row L/R 16kg).
  

9/26/2010 - KB ROP easy day

• 3/5 wall squat, pump, halo x 16kg to warm up.
  
• KB PR, 1x(1,2,3) x 16kg L/R

9/25/2010 - HKC

• Long day of work on the swing, goblet squat, and turkish getup. Passed the pullup test (5) pretty easily, used chinups to guarantee success. Missed one small thing on the GSQ test, will need to retest on that portion.
  

9/24/2010 - day off

• Day off other than a few mobility drills.
  

9/23/2010 - HKC prep

• Sets of 1H swings, TGUs, FSQs with videotaping to prep for HKC. About 30 min. of exercise total.
  

9/22/2010 - KB 1-1, Gyro triplet

• 1-1 w/Kevin, checked all HKC lifts and got feedback. Everything felt pretty good, a little deconditioned on account of being on vacation.
• Gyro, triplet that was actually a duet as one person didn't show up. Felt open in the upper body & legs, core held up well too.
  

9/21/2010 - run, KB int

• Run, Greenlake & athletic fields from parking lot by track. 4.13 mi., 4.13 mi., 10:14/mi. Felt good throughout despite jet lag. Data is here.
• KB intermediate class, good class but didn't write down what happened.
  

9/20/2010 - KB ROP heavy day

• KB PR, 3x(1,2,3) L/R, 16kg.
• KB SW, 10 min. 30/30, 16kg. Did 2, L, R, 2, L, R, 2, L, R, 2.

9/19/2010

• Long day flying home, Marseilles -> Paris -> Seattle. Caught a ride home with Eve, got to the house around 3 p.m.
  

9/18/2010 - Marseilles

• Breakfast at the hotel, then a quick walk to a flower market in Aix and a very nice garden on the grounds of a mansion built in 1655.
• Walked to bus station for a shuttle ("navette") bus from Riez to Marseilles, a big port city on the Mediterranean which is ancient in parts, pretty ugly in others. Took bus to downtown, then metro to massive cathedral on the hill near the water. Lots of tourists. Had lunch on circle on the way to the cathedral (classic French menu). Back down to the metro, then reversed our steps to get to our hotel, a best Western at the Marseilles airport.
  

9/17/2010 - Ries -> Aix en Provance

• Travel day - took a taxi from the hotel, then another train->bus switch due to additional railway construction. Walked to hotel from bus station in Aix, then spent the afternoon sightseeing (cathedral, fountains). Found an internet cafe to catch up on email, then had last dinner with hiking group.
  

9/16/2010 - Roustiers -> Riez

• Last day of walking. Uphill to ridge, then mostly flat across a long valley with lots of harvested lavender fields. Views back to Verdun Gorge cliffs, Mt. Ventoux, eventually Riez. Nice old chapel on the hill above Riez, then down to Roman ruins in town. 5k road walk to the hotel, an old hunting lodge built in the 1500s.
• Great dinner at the hotel - midway through, the dogs started barking wildly, and next thing a big black wild boar comes walking across the patio outside, looking like it owned the place.
  

9/15/2010 - La Palud -> Moustiers

• Lots of elevation gain/loss; about 2400 up & 3000 down for the day. Amazing rock formations along the way, and Mt. Ventoux (Tour de France horror climb) in the distance. Eventually, views of Lac de Sante Croix (lake at end of Verdun Gorge) far below. Saw lots of parapentes flying over a distant ridge, and one came close enough to get some good camera shots. Very steep (over 1000 ft.) rocky descent to Moustiers, a big tourist town with a nice church (aside from the fact that its bell rang not once but twice every hour, all night long). Good dinner/breakfast, but generally a lame hotel.
  

9/14/2010 - Pt.Sublime -> La Palud

• Walked to La Palud (more accurately, La Palud-sur-Verdon) through the last part of the Verdun Gorge. Started by going back down into the gorge, then up and down, fairly close to the water some times, above it at others. Water was moving very fast, but we got a toe dip in after lunch (cold). Amazing views. Log walk up out of the gorge to a small cafe, then grabbed a taxi (crazy French driver at the wheel) for the last hiking section, which was all on the road and not too safe.
  

9/13/2010 - Castellan -> Pt. Sublime

• Today's walk took us down to the end of the mouth of the Verdun Gorge, with continued excellent views and an amazing display of flying from a couple of eagles along the the way. Midday we walked off the trail to a small chapel perched on a hillside (we are talking middle of nowhere here), small but beautiful as always. Had lunch at an old potter's village (no longer any pottery being made), then walked across a long plain containing what might have been Roman burial mounds, then down steeply to Pt. Sublime.
  

9/12/2010 - St. Andres -> Castellan

• After breakfast, started down into the gorge and along the water, which was a strange color of blue from limestone silt. Trail was mostly flat starting out, with two very long and dark tunnels that required a flashlight. To get out of the gorge at the end of the day, there were some very steep ladders that took some effort to negotiate, especially with fellow hikers coming the opposite way. Long ascent, then a long step descent, including a walk through a very strange commune, on the way to Castellan, a nice but touristy city. One of Castellan's claims to fame is a chapel sitting high up on the rocks overlooking the town, so of course we had to climb up there (hard on the legs after a long day's hike). The chapel was colorful and ornate, with many rememberances of people who'd supported it over the years. Nice dinner outside at the hotel to end the day.
  

9/11/2010 - travel from Avignon

• Started the morning off with a last run around the Avignon wall. Up stairs to garden, elevated pushups 7/6/5/4/3/2/1 w/30 sec. rest between sets, then around to the end. 43:36.
• Traveled by bus from Avignon to St. Andre Les Alpes, the entry point to our hike through the Verdun Gorge. The trip started eventfully, as we nearly missed the bus leaving Avignon due to a misunderstanding around where it left from. Transferred to another bus, then to the train station ("gare" in French) in Digne Les Bains. Unfortunately the narrow gage train to St. Andre was out of commission; work was being done on the track. We took a third bus instead, arriving at St. Andre around 3 p.m. Took a walk around town and stopped for a fizzy water, and by very good luck met not only our guide John, who we remembered from a previous walk, but also our walking companions Alec and Elena, who were sitting at a nearby table. We had dinner as a group at the hotel restaurant that evening.
• In the evening, took a short walk over to the Verdun Gorge entrance, which was right across the street from the hotel. Amazing evening views of the rock faces and water below.
  

9/10 - Pont de Gard

• Took the bus to Pont de Gard, a beyond-amazing 2000-yr-old bridge/aquedeuct. I was personally a little skeptical about just how cool this could be (big writeups in all the tourist books) but it was everything they said and more. We had to walk across the bridge, of course, then had lunch on the far side and hiked up to see views of the aqueduct itself and then around the site to see some amazing and huge old gardens. From there, we took a bus to Uzes, a restored city with a lot of charm. Went to the protestant church (with all the huge Catholic cathedrals, it's often hard to remember there were other religions), then hit the cathetdral (funeral in progress). Walked through a park along the edge of the city, got a few pullups in on a bar at a parcours. Back to Avignon on the bus, then a good dinner at a different Vietnamese place.
  

9/9 - Avignon/Rousilon

• In afternoon, took a car (with a guide - in France the guides have to pass a test demonstrating their knowledge of the area they're guiding) to Rousillon (Ochre Cliffs) . Walked around town, then took tour of quarry (~1 mi. walk). From there, went to Gordes, a beautiful town perched on a hill (apparently a place where the beautiful people live; real estate prices were in the 1-3 million euro range).
• Ran around Avignon wall, added uphill on "bridge to nowhere" side to get some elevation in. Around garden, partway down and back up, then fully down and around. ~40 mi. total.
• Dinner at Vietnamese/Chinese place, very good. As we arrived, a wedding was going on in a synagogue right next door. Young love! Sugar cookie for dessert.
  

9/8/2010 - Avignon

• Breakfast at home, then bus to St. Remy de Provence. Huge market in town, great for food but sure hosed up the traffic. Bought cheese, olives, salami, fruit. Bused it back home, then got a little exercise in (calf raises, hanging leg raises, pushups, dips, front squats, lunges, 5x5).
• Dinner at home - leftover spaghetti, olives, cheese, etc.
  

9/7/2010 - run, Palais des Papes

• Breakfast at home, then off to Palais des Papes (papal palace), the Catholic papal center in the 1500s when politics caused the pope to leave Rome. The specific politics were explained a couple of times along the way, never did quite get it. The rooms were massive, some with old painting (no pictures allowed in those). Up from the Palais to gardens behind it (great views of Rhone river and Villeneuve des Avignon, a sister city). From there, down to the Rhone and the "Point d'Avignon", a sort of "bridge to nowhere" that is the remnants of a long bridge that connected Avignon and Villeneuve long ago. Took the long way back to the apt. via the tourist office and saw some old water wheels that were used to power cloth factories back in the day. Vuelta de Espana stage on TV!
  
• Took a run around the Avignon wall, about 5K total, 30:00. Felt good, no rain but lots of puddles. Did some forearm work and jackknife pulls in apt.
• Dinner - wow! Le Tout Petit, 2 blocks from the apt. Fixed price meal with mushroom soup, duck, chocolate dessert. Top 20 lifetime meals.
• Overnight - more hard rain/lightning, and more water in the apt., cascades down the wall from the skylights. Lots of active mopping, got it mostly cleaned up by 1 a.m.
  

9/6/2010 - Avignon (Nimes)

• Took the train from Avignon to Nimes, where we walked through the city to the "Square House" (La Maison Carree), which was unfortunately under construction. The house dates back to Roman times, with lots of rebuilding over the decades. From there we walked up through a park with views over the city, then down past a waterway and wandered through the city toward the train station and back to Avignon. Stopped at the store and bought pasta, coffee, etc. Had the pasta for dinner, then walked to Place de l'Horloge for a glace for dessert. Had a little rain which didn't cool things off much.
• Overnight - heavy reain with thunder/lightning (maybe hail). Standing water on floor of apt. in AM, spent some time cleaning and drying everything.
  

9/5/2010 - Leon -> Avignon

• Taxi to Lyon TGV station, then took the high-speed (didn't seem all that speedy, but who knows) to Avignon. A bus from the TGV station dropped us off at the edge of the city, which has a wall around it (about 3 miles around). Walked to our apartment and met the owner (Jean-Pierre) to get the key and instructions. After getting settled, walked to tourist office to get maps, etc. Lunch was crepes (delicious) at a location we never found again. Called Mom & Jo since the phone was free (we could not, for some reason, call cell phones), then went back out for dinner at a Vietnamese place.
  

9/4/2010 - Lyon

• Up a little earlier, breakfast at hotel (sitting in student desks, in keeping with the "college" theme). Walked across Lyon to the "other" hill (the first hill is up the funicular to the cathedral) for a 2-hour walking tour of the silk production area. The buildings were designed to accommodate the large size of a silk loom (very tall ceilings and sturdy floors). Tour ended at a silk dyeing shop where we saw color being applied to fabric.
• From there, took a bus to the huge botanical gardens (Parc de la Tetd d'Or), but ended up getting hungry. Went to a mediocre restaurant near the gardens, then took two buses back to the hotel. Both of us finished reading a book (regular vacation goal) before dinner.
  

9/3/2010 - Lyon

• Up around 9, breakfast in hotel. French breakfasts are mostly bread, cheese, a little meat, and of course "cafe au lait", or "cafe" if you want an expresso (try drinking a cafe without scrunching your face up). Walked to tourist bureau and bought 2-day city passes. The fabric museum "Musee d'Tissue" was nearby, saw some cool silk works. Walked to tram ("funicular") at bottom of hill, took it up to the cathedral Notre-Dame-de-Fourviere. The Catholics definitely got the good views, expansive across Lyon, the two rivers (Saone and Rhone), etc. Walked to old cemetery behind cathedral, then down to not one but two Roman Amphitheaters. Back down on the tram to the hotel, then took a 1-hr. boat ride on the Saone (included in city pass). Dinner was at some ordinary french place, then took the funicular back up to the cathedral for night views of Lyon.
  

9/1-2/2010 - Seattle -> Lyon

• Caught a ride with Eve to SeaTac around 1115a. For the long flight, got row 28J/K, unfortunately next to the bathroom and one of the doors wouldn't stay closed, leaving the light on during our "pretend" sleep. Individual TV was nice, watched "Green Zone" and "Iron Man 2", both pretty good and passed the time. In-flight food was good, and saw the sunrise over Scotland (we knew it was Scotland due to tracking the plane's progress on the TV, a very nice feature).
  
• At Paris CDG, 3-4 hour layover including passport and additional security (term. 2F). Terminal was new and had lots of light. 1 hr. flight to Lyon. Met by driver (we felt famous) for a 45 min. ride to our hotel, the education-themed College Hotel (French accents...there were school desks mounted on the outside of the building, and in the lobby there was a very old TV playing black & white French movies about kids). Arrived at hotel around 4 p.m. local time. Walked promenade along River Saone, took pedestrian bridge across and back. Too early for dinner (7:30 p.m. is the very earliest anyone will serve you) so took a quick nap, then out for Thai food (French lesson #1: a "crevette" is a shrimp, not some sort of vegetable) and and excellent lemon Sorbet ("glace") afterward.
  

9/1/2010 - run

• Run from house around greenlake and athletic fields. 4.1 mi., approx. 40 min. (maybe a minute or two longer, forgot to turn the watch off). Felt great to run, a little twinge still in inside of left knee.
  

8/31/2010 - GTG pullups, KB int.

• Sets of pullups, pushups, dips throughout the day. Top P/U set was 3 good ones, first one very good.
• KB intermediate class - Warmup: 3 rounds of dbl DL 2x16kgx6, 20 2H SW 20kg, 1 TGU to high pelvis. High pelvis actually felt pretty good. Next: 3 rounds of 5/5 tactical lunges, 10/10 1H SW (both with 12kg), 5/5 lizards. Next: 3/4/5 dbl FSQ 2x12kg, dbl PP 2x12kg, RR 2x16kg. Next: from TGU starting position, neck rotations, straight leg raise, cross leg stretch, arm bar. Brettzels 1 and 2 to warm down.
  

8/30/2010 - GTG pullups

• Started work on pullup variations, prepping for HKC. Some regular pullups, and attempted all the variations in CC up to that point. Pushups and dips between sets just to work everything equally. More or less a rest day aside from about 30 min. of pullup work. Much needed.
  

8/29/2010 - KB BYOB

• Fun class, rain was expected but didn't show up (cool though). Lots of swing variations, slow mountain climbers between sets, some throws at the end.
  

8/28/2010 - KB int, taiji

• Warmup - Geoff Neupert posted this on his blog, used it before intermediate class and it really seemed to help. All lifts w/12kg. 1/2 TGU 3,3; Windmill 3,3; Arm bar 2,2; Lunge w/KB 5,5; TGU 2,2, GSQ 10; H2HSW 10. Fun.
• KB intermediate class - took notes, what a concept. 100 SW to start, did 5x10/10 1H w/12kg. TGU 3/3, 2/2, 1/1 w/10 swings in between. Tested toe touch before/after, improved.
• Worked on clean variations: singles to warm up (correction-let the bell drop); clean/SQ (12 in rack, 12 on floor, pick up 12); CL->PP (touch bell on floor), 5,4,3,4,5.
• Ankle tilts in lunge position to feel ankle opening, then ankle tilts, then toe touch. Huge improvement.
• Taiji class - awesome correction on dui la between empty hand and sword hand. Similar to "spread the collarbones" but energy continues out the hands. The collarbones are not flat, there's a curve that extends out to the elbows and then the hands.
  

8/27/2010 - KB Muscle, run

• Tried KB muscle workout after Kevin mentioned it at coffee. 5 clean, 5 press, 5 FSQ, 5 push press, 5 FSQ. Did 2x12kg for everything. Got the first set of 5 fine, then failed on the push presses on the 2nd set of 5. Set the weights down and finished the set after a short break. Dropped the reps to 4, failed again on the push presses. Finished them up after a break, then did sets of 3 for the last two, so 5/5/4/3/3. Hard.
• Dumas move of the day, did a run after the above. Inside of both knees started hurting, ended up walking home after realizing that running had been a real bad idea.
• HRM data here shows the effect of KB Muscle in the first 20 min., then 20 min of running, 20 min. of walking.
  

8/26/2010 - KB int

• KB intermediate class - simple but not easy. Inchworms and heavy swings, squats to presses, other lifts lost to memory. Great class.
  

8/25/2010 - Gyro, BB DL

• Gyro - good session, really felt connected. Worked on keeping scapulas down but shoulders wide (hard), energy out through the hands. Pulling up of the pelvic floor also a key correction.
• BB DL - tested max. 165 yes, 195 yes, 225 yes, 245 yes, 275 no (twice), 255 yes, 265 no. New DL PR, 255 lbs.
  

8/24/2010 - run, KB int

• Run - down to track, then 3 x 4 min. tempo pace w/1 min. recovery, then jog home. The tempo segments felt pretty hard, pace was 8:15-8:30/mi. 3.5 mi., 32:53, 9:24/mi. Got the heart rate up over 170 bpm for the 2nd and 3rd segments. Data is here.
• KB intermediate class...Kevin taught, and we did some interesting double bell work (different weights): some swings, some deadlifts, maybe some pressing. Might be time to start taking a notebook to class. Definitely sets of 5 lizard crawls between KB sets.
  

8/23/2010 - KB various

• 15 min. TGU - 8kg. Chest open means lats engaged, core strong, movement safer.
• 15 min. LCCJ - 10/5 2x12kg. Missed the cleans on one set. Tried to focus on eye movement, up on the way up and down on the way down...definitely seemed to help going up.
• 10 min. SW - alternated sets of 12 1H SW 16kg (6L/R), 12 2H SW 20kg. Felt great. Focused on open chest, calming the breath between sets. HR 140 at end.
  

8/22/2010 - run; KB Burn play day

• Run in the rain - greenlake & woodland park play fields. Nice and easy, felt good throughout, even on the hills. 5.0 mi., 51:46, 10:20/mi. 511 calories, so right about 100 cal./mi. HRM data is suspect; doesn't look like it kicked in for the 1st 10 min. or so. Data is here.
• Purchased and downloaded Kettlebell Burn by Master RKC Geoff Neupert. Played around with the first day's program to get a feel for it.

1. 15 min. TGUs to start off. Went with a 5 lb. dumbbell just to have some weight but still focus on good form. Keeping the chest open and shoulder packed (appeared to improve when chest open) seemed to really work well.
2. 15 min. GSQ/one arm rows w/16kg. Got 9 sets of 5 GSWs & 5 rows L/R. Tried to minimize rest but a little hard to do at the end.
3. 10 min. SW, :20/:40, 16kg. Hit 14 reps per 20 seconds. Open chest and jumping through the floor seemed to make the bell pop up. HR was between 140 and 150 at the end.
   

8/21/2010 - taiji, KB various

• No KB intermediate class - Z-Health workshop for the crew.
• Taiji class - great form corrections, focusing on the empty hand in the sword form and keeping the core connected (hint: suspend the head top) during spinning, weight shifts, etc.
• KB workout before dinner:
  

1. 2 rounds of (100 jump rope, 20 DBL SW 2x8kg, 20 SN 12kg 10L/R, 20 rev. lunges 2x8kg 10L/R, 10 dbl CL -> FSQ 2x12kg, 10 dbl SN->dbl PR 2x8kg).
2. 1 round of (100 jump rope, 20 DBL SW 2x12kg, 30 SN 12kg 10L/R, 20 rev. lunges 2x12kg 10L/R, 10 dbl CL -> FSQ 2x12kg, 3 dbl SN->dbl PR 2x12kg).
3. 3/3 dbl SW, dbl HP, dbl SN 2x12kg. Ugly but not dangerous.
4. 3 dbl CL/PR w/30 sec. overhead hold. Got easier but definitely needs more work.
   

8/20/2010 - DeLorme 6/3

• DeLorme week 6 medium day - last one. An awesome program, but it will be nice to see it in the rear view mirror.
• BB BP - (5x80, 5/90) x 5, 4250 lbs.
• BB DL - (5x145, 5x165) x 5, 7750 lbs.

8/19/2010 - KB int

• KB intermediate class - lots of off-size bell work (dbl swings 8kg/16kg, suitcase DL 12kg/20kg; renegade rows 12kg/16kg). Got smoked by 4 rounds of 20 hard swings, 10 sit-outs each side. Push-up combos (hands offset, wide, wrists offset) to finish. A hard day.
  

8/18/2010 - Rainier

• Hike at Rainier--about 11 miles (not all of which show up on the GPS), about 2000 ft. of gain/loss. A truly extraordinary day. GPS data is here, pictures are here.
  

8/17/20 - DeLorme 6/2, KB int

• DeLorme Week 6, light day. BB BP - (5x80) x 5, 2000 lbs.; BB DL - (5x135) x 5, 3625 lbs.
• KB intermediate class - no one else showed up, so 1-1 w/Kevin. Worked on TGU form (top of lift needs most work), then good workout at the end (3/4/5/4/3 dbl swings, seesaw presses, one other exercises).
  

8/16/2010 - KB beg.

• Kettlebell beginning class - a good class but didn't write down what happened. Form corrections on deadlift and swing for sure, good ab work at end...that's about all that's left.
  

8/15/2010 - BB BP, DL

• Last DeLorme heavy day - wahoo! To honor the program, did all sets on the same day vs. splitting up the BP and DL onto separate days. Rode the bike a couple of miles beforehand to warm up, seemed to help. The top sets felt hard but not horrible. 50g protein afterward.
  
• BB BP - (5x80, 5x90, 5x100) x 5, 6750 lbs.
• BB DL - (5x145, 5x165, 5x185) x 5, 12375 lbs.

8/14/2010 - run, bike, KB int, taiji

• Biked throughout the day (to track, coffee, Kettlebility, taiji, lunch, haircut), total time 59 minutes, ~10 miles.
• Ran two miles around the outside of the track at Greenlake, 3 x 220 and 1 x 440 pickups. Time 19:45, so under 10:00/mi.
• KB intermediate class - snatch corrections and mobility drills leading up to 5 min. VWC snatch cadence test. Hit 32 snatches w/12kg, so 8/period for 15:15 protocol. Finished with 10 min. of VWC, hit 8 snatch cadence all but one round. Felt great after, good pump in the arms.
• Taiji - more connections to the lats, keeping elbows down (and closer together than expected). Sensation was energy out of the clavicles and down through the arms when corrected.
  

8/13/2010 - run

• Run around greenlake and athletic fields. 3.88 mi. 37:14, 9:35/mi., 456 calories. Legs felt a little dead starting out but got better as the run progressed. Goal pace was around 10:00, so turned out better than expected. No pickups or intentional speed work. Data is here.
  

8/12/2010 - CFG, KB int.

• CFT - 6 rounds of (5 1h SW, 5 CL, 5 FSW) L/R, 16/12/16/12/16/12. Finished off with 2H DL (20, 16, 12, 16, 20) x 10. Tried to minimize breaks. About 15 min. total. HR 140 at end.
• KB intermediate class - focus was on the clean. Did most of the work with the 16, felt good throughout. Did about 10 min. of cardio at the end, didn't write down specifics but didn't feel too gased by it.
  

8/11/2010 - Gyro, BB BP/DL

• Gyro 1-1 - session focused on connecting the lats down into the obliques: what a surprise, this stuff works the same (well) everywhere.
• BB BP - (5x80, 5/90) x 5, 4250 lbs.
• BB DL - (5x145, 5x165) x 5, 7750 lbs.

8/10/2010 - CFT, KB int

• Quick (15 min.) CFT session in the morning: ran the bells down and up (24, 20, 16, 12, 16, 20, 24) with 10 2H DL, 10 2H SW, 5 CL L/R. Cleans of 24kg were not as bad as expected. Wore HRM, data is here.
• KB intermediate class - focus was on pressing. Lots of shoulder mobility work to warm up, really made a difference. Cool z-like thing with neck (looking over hand placed horizontally on bridge of nose) to increase pressing power - effect is long neck and cervical engagement (??). Who cares, it worked. Finished with 3/4/5/4/3 presses/renegade rows and of course swings.
  

8/9/2010 - KB beg

• KB beginning class, full class w/some new people. Started with a few DL rounds, then swing corrections, then TGUs. Good class, more smoked at the end than expected (had not preloaded w/protein).
  
• Tried pullups (3) earlier in the day, then did 3 more before class and 2 at the end of class.
  

8/8/2010 - run, BB BP/DL

• First run in a few days, around greenlake and up to woodland park. Nice easy pace over about 50 minutes, ~10:30 mi. for 4.7 mi. Data is here.
• BB BP - (5x80) x 5, 2000 lbs.
• BB DL - (5x135) x 5, 3625 lbs.
• DeLorme "easy" day, but not so easy when preceded by a run.
  

8/7/2010 - KB int., taiji

• KB intermediate class - Arm bars before class, really seemed to help. 3 rounds of (10 2H SW with heavier bells (20kg for me), plank, 10 1H SW L/R (12kg), plank) to warm up. Then some swing skill work: silverback DL to feel the pull back with the lats, then jumping to lockout. The combination of the two produced the best swings I've done so far (16kg is too light, time to bell up to the 20kg). Clean skills next: arm is vertical at top, wrist tight, upper arm on body but not lower arm. A memorable KB day.
  
• Taiji class - big correction was elbows down to engage core and allow head top to suspend. Visual was from gyro, close the back of the armpit. Asked about core softness (hmmm), the answer was "internally firm, externally soft". Wow.
  

8/6/2010 - BB DL

• BB DL - (5x145, 5x165, 5x185) x 5. 12375 lbs.
• DeLorme heavy day (week 5). Turns out Pavel was right again, adding +10 instead of +20 to the DL poundage (and similarly +5 vs. +10 for BP increases) makes it doable. Worked on pushing through the heels and keeping the low back arched, esp. on the heavy sets.
  

8/5/2010 - KB int

• KB intermediate class - indian club hand movements to warm up, 100 swings, 5 min. TGU, then skill work on the snatch: 1H swing, swing/switch, snatch, and repeat. Shoulder mobility limited lockout, top of snatches didn't look so good, but arc was tamed pretty well. Strength was great throughout. Finished with 5 min. of FSQ, SW, SN combinations, everyone was pretty gassed. Finished w/second round of indian club hand movements.
  

8/4/2010 - hike, BB BP

• Hike to Rachel Lake w/Pia. Nice day out, lots of water running in the streams. The last mile up to the lake (over 1000 ft. of gain) was rough. Lots of bugs throughout and noisy kids at the lake. 7.75 miles round trip, 2000 ft of gain. Data is here, pictures here.
• BB BP - (5x80, 5x90, 5x100) x 5, 6750 lbs. Added 5 lbs. as recommended (1st time using the 2.5 lb. plates), made the top sets a lot harder.
  

8/3/2010 - BB DL, GTG UB work, run at Whidbey

• BB DL - (5x135, 5x155) x 5, 7250 lbs. Hard but doable.
• GTG upper body goof-off: 2 rounds of pullup hangs, 5 pushups, 5 curls w/oly bar, pullup starts, 5 COC L/R, 5 expand your hand bands L/R.
• Run at Whidbey Island (Ebey's Landing Park, near Coupeville). 3.5 mi., 47:19, moving pace around 12:15/mi. Took some decent pictures. Running on the beach back to the car (last 1/2-3/4 mi.) was not fun at all. Data is here.
  

8/2/2010 - BB BP, run

• BB BP - (5x75, 5/80) x 5, 4000 lbs. Wore the HRM, but didn't add much value (maybe HR lower than expected). Data is here. Says 60 calories, I'd bet more.
  
• Run, 20 min in the neighborhood. First run in over a week, felt good but legs a little slow. Pace just below 10 min./mi., not bad. Data is here.
• Evening: C&P ladders 16kg: 3 rounds of (1 C&P L/R, 10 1H SW L/R, 5 rev. lunges R only, 2 C&P L/R, 10 1H SW L/R, 5 rev. lunges R only). Switched to suitcase deads for last lunge to avoid annoying the R hip/groin.
  

8/1/2010 - day off

• Complete day off from exercise. Last full day off was 6/19, not a good thing.
  

7/31/2010 - KB int, taiji

• KB intermediate class - 10 min. TGUs, 100 swings (got some good reps in), then some very hard bear crawls with 2x16 kg (worked in pairs, other person swinging). 2nd time across, bear crawls with offset pushups, basically impossible.
• Taiji class - great form corrections. About 2/3 of the way through the sword form!
  

7/30/2010 - BB BP/DL

• DeLorme week 4 light day. Decision to lower weights seems like a good one.
  
• BB BP - (5x75) x 5 (1875)
• BB DL - (5x135) x 5 (3375)
  

7/29/2010 - KB int

• KB intermediate class - started with indian clubs as a warm up, harder than expected. 4 rounds of complexes 2x12kg (clean, press, FSQ, push press, FSQ). Belled down on last set, couldn't get the push presses to go. Finished with TGU work from the snatch down.
  

7/28/2010 - BB BP/DL

• Decided to back off the DeLorme weight to emphasize volume over higher numbers. Both the BP and DL sets were hard but achievable and form stayed good. This is DeLorme week 4, heavy day.
  
• BB BP - (5x75, 5x85, 5x95) x 5. 6375 lbs.
• BB DL - (5x135, 5x155, 5x175) x 5. 11625 lbs.
  

7/27/2010 - KB int. class

• KB intermediate class - 100 2h SW x 16kg to warm up, then complexes (1h SW 16kg 10L/R, RR 5x2x16kg, suitcase DL 5x2x20kg) x 5. Swing corrections between sets - anterior pelvic tilt, push sides out, breathe down into belly, butt up to engage hams/glutes. Finished with TGUs down from 5 snatches; started with 12kg but had to bell down to the 8.
  

7/26/2010 - BB BP/DL

• Delorme 3/3 - medium day
• BB BP - (5x85, 5/95) x 2
• BB DL - (5x145, 5x165) x 3
• Feels like something else happened on Monday, but not sure what it was.
  

10/25/2010 - run, BYOB

• Run - greenlake and play fields before BYOB. 37:10, 3.87 mi., 9:36/mi. Went through the woods above the tennis courts rather than up the road by the soccer fields. 6 x 100 step strides on E side of lake. Pace felt manageable but challenging. Data is here.
• BYOB - a variety of very fun stuff...lots of throwing, walking snatches, etc., etc. Lots of people there.
• M's/Sox with Pia/Laurie/Mark/Gloria for Gloria's birthday. M's won 4-2.
  

7/24/2010 - KB int, taiji

• Biked to KB class, taiji, lunch, home...about 35 min., not sure on mileage.
• KB int class - 100 swings to start, kb muscle complexes w/dbl 8kgs., then 10 min. of TGUs. A nice workout.
• Taiji class - focused on tall spine throughout the 96 form and sword.
  

7/23/2010 - BB BP/DL

• BB BP - (5x85) x 2 (850).
  
• BB DL - (5x145) x 3 (2175).
  
• Very easy day, up way before the Tour de France started.

7/22/2010 - run, KB int

• Run - greenlake/play fields with log balancing (walk/run along telephone pole length logs in woodland park). Time slower as a result, but a lot of fun. 42:39, 4.18 mi., 10:11/mi. Heart rate stayed way low for 1st 10 minutes, probably not engaged w/HRM. Data is here.
• KB intermediate class - good warmup, then complexes w/2x8kg: (5 CL, 5 PR, 5 FSQ, 5 PP, 5 FSQ) x 3. High volume swing ladders, 3/6/9, 417 swings total. Various Z and other activities in between.
  

7/21/2010 - Gyro, BB BP/DL

• Gyro - private w/Lindsey, awesome workout (hips, hamstrings, core) but pretty tiring.
• BB BP - (5x85, 5x95, 5x105) x 2. 2850 lbs. Backslid on BP a bit...top rung of 2nd ladder pretty shaky.
• BB DL - (5x145, 5x165, 5x185) x 3. 7425 lbs. Nice start to higher weights...left a ladder in the tank as was pretty tired after Gyro.
  

7/20/2010 - run, KB int

• Run - greenlake & athletic fields. 4.15 mi., 40:53, 9:51/mi. Pace faster than expected, felt pretty easy except very end. Data is here.
  
• KB intermediate class - started with 10 min. of TGUs, some with 12kg and then backed off to 8kg. Complexes 2x8kg: (5 HP, 5 SN, 5 PR, 5 GSQ) x 5; high volume swing program w/12kg: 1H SW, sets of 2/4/6/8x10 L/R. 476 swings counting swing switches.

7/19/2010 - BB BP/DL; KB beg. class

• BB BP - (5x85, 5/95) x 3
• BB DL - (5x135, 5x155) x 5
• KB beginning class - warmed up with TGU to hand; DL series (suitcase L, 1H L, 1H R, suitcase R) with different weights as a group; 2H SW as always; finished w/ab drills that are lost to memory.
  

7/18/2010 - hike to Talapus, Ollalie Lakes; KB PR

• Hiked with Pia, Kevin, Ivy to Talapus Lake and a little beyond. Foggy at the trailhead, but much of the fog burned off as we got higher. Passed Talapus Lake and then walked to a view overlooking Olallie Lake, which we'd missed the turn for earlier. Turned back and stopped beside Talapus Lake for lunch before returning to the car. Pretty quiet company-wise going up, but lots of people heading uphill as we went down. Still overcast in Seattle upon our return...we've gotten lucky two weeks in a row! GPS data is here; more elevation gain (1600 ft.) than expected. Moving pace was close to 3 mph, not bad at all.
  
• KB seesaw press - 10/5 x 2x12kg.

7/17/2010 - soaring eagle 10 miler

• 10-miler (9.6 per the garmin) at Soaring Eagle Park in Sammamish. I ran this course with Ben at the end of May 2009 with a time of 2:04:19, so this year was a little faster (2:01:53). Nice day, ran with a slowish 5-miler pack to the aid station and then followed some 50k racers (50k/marathon new this year) for a while (until they dropped me) which improved my pace.
• GPS data is here, a couple of photos are here.
  

7/16/2010 - BB BP, DL

• DeLorme week 2 - easy day
• BB BP - (5x85) x 5 (was supposed to be 3 sets)
• BB DL - (5x135) x 5

7/15/2010 - KB int

• KB intermediate class - 10 min. of TGUs w/corrections to warm up; 1H/2H swings mixed with hard plank variations; then 1H/2H/dbl swings mixed with goblet squats. Finished with a torturous ab partner drill holding a PVC pipe and doing a body raise to a shoulder stand. Hard! Foot felt great throughout.
  

7/14/2010 - BB DL, KB various

• BB DL - (5x135, 5x155, 5x175) x 5. 11625 lbs. Weights +10 next week!
• KB 2x12kg - (5 CL/PR, 5 SLDL off cinder blocks R leg only) x 5
  
• Calf work - (10 toe raises, 25 hops) x 5, R leg only
• Gyro - triplet
  

7/13/2010 - BB BP, DL

• BB BP - (5x85, 5x95, 5x105) x 3. 4275 lbs., not bad. Top set in 3rd series pretty hard.
  

7/12/2010 - TGUs, KB various, KB beginning

• TGU practice - shoulder stretch, brettzel, naked TGUs, 1/2 TGUs, full TGUs. Got close to 5 min. of TGUs with the 8 kg, small weights but close to ETK PM requirements.
• Timed rounds :30/:15 - (plank, SW, OH hold L then R, jump rope, GSQ w/prying) x 3.
• Dropped a 10 lb plate on top of L foot near ankle, hurt like a mofo.
• KB beg. class, 1 min. swing rounds, complexes w/pull/catch/press, lunge, row. Lunges and later mtn. climbers turned out to be a bad idea, foot very sore at end of evening.
  

7/11/2010 - hike to Mason Lake, BB BP/DL

• Hike to Mason Lake (Ira Spring trail)--bit of a slog uphill but awesome Rainier views and a good time swimming in the lake. About 7.5 mi. round trip, maybe 2500 ft. of gain.
• BB BP - (5x75, 5x85) x 5.
  
• BB DL - (5x135, 5x155) x 4. Hard after the hike.
  

7/10/2010 - KB int, taiji

• KB intermediate class - good Dan John warmup (30 sec plank, 30 sec swing, 30 sec OH hold L/R). Complexes - 5 SW, 5 SN, 5 CL/PR, 5 SQ (bell in rack). Something for the abs at the end.
• Taiji class - good session, but bonked a bit despite pre-loading w/protien. Pretty hot out; drank all my water and could have used more.
  

7/9/2010 - BB BP/DL (DeLorme 1/2), complexes

• BB BP - (5x75) x 5; BB DL - (5x135) x 4. Easy DeLorme day, still felt the DLs though.
• KB complexes w/12kg: (50 jump ropes, 5 SW, 5 SN, 5 CL/PR, 5 tac lunges, 5 rows L then R, bell up through series) x 5. 2 min. rest between series. Total time 26:08, average HR 135. Felt good throughout though a hard way to spend time. HRM data is here. Was recovering 30-40 BPM in 2 min., not bad.
  

7/8/2010 - run, KB int

• Run - greenlake & play fields. Started from W end of park (50th, old tai chi spot) intending to do some 4 min. repeats. Got those done (4 x 4 min. fast, 2 min. jog) but had very little left in the tank afterward. Est. distance was about .45 mi./4 min. (consistent) for about 8:53/mi. At the end of the repeats, nothing left in the tank to get back to the car, so ended up walking (nice walk). Lesson: no repeats the day after a heavy DeLorme day. Max HR around 170. Run data is here. Forgot to turn the HRM off until nearly home, so data is not that useful.
• KB intermediate class (Kevin) - 5 rounds of 20 2H SW (16kg) and 10 slow mountain climbers per leg. Arm bars and 1/2 TGU to open up shoulders. 4 rounds of 5 SN, 5 CL/PR, 5 tac lunges L/R, then 10 sit-downs (hard) each side. Finished with dead bugs and knee turns (shoulders flat on ground) to work the abs/core.
  

7/7/2010 - BB BP/DL (DeLorme 1/1), Gyro

• BB BP - (5x75, 5x85, 5x95) x 5. 6375 lbs., more than I thought. Weight +5 next week.
  
• BB DL - (5x135, 5x155, 5x175) x 4. 9300 lbs., not bad. Left the 5th set in the tank, will stay at this level for the next week.
• Gyro - nice independent session but took it easy given the above.
  

7/6/2010 - run, KB int

• Run around Discovery Park, very nice day with views of Olympics, Rainier, Baker. Walked most of the uphill, goal was to maintain 12 min/mi. pace. 4.16 mi., 46:46, 11:15/mi., 389 ft. elevation, 515 calories. Run data is here.
• KB intermediate class (Andrea). Serious smoke-fest; 5 rounds SW/DL to start; 5 rounds of dbl FSQ directly to overhead press, then renegade rows; 5 rounds of 30 sec. SN 30 sec. jump rope, each side. Finished with 1/2 TGUs, felt like I knew what I was doing more or less.
  

7/5/2010 - hike - Pratt Lake

• Nice hike up to Pratt Lake. About 11 mi. overall, didn't go all the way to the end of the lake to add another mile. Cloudy and foggy so not much in the way of views, but a very nice trail. Hike data is here, pictures are here.
  

7/4/2010 - KB complexes, run, BB PR/DL

• TGU practice - shoulder stretch 3 L/R, brettzel 1/1, naked TGUs 3/3, 1/2 TGUs w/8kg 5/5 w/holds. Didn't do the full TGUs, plenty to work on with the drills.
• KB complexes - 3 rounds of 100 jump ropes followed by 5 SW, 5 SN, 5 CL/PR, 5 tac lunges, 5 rows, L then R. All work w/16kg, hard. For 2nd round, got through the whole thing w/o setting the bell down. Some push presses in 2nd and 3rd round. HRM running, 1st 20 min. of run data below.
• Run - neighborhood. Started right at 20 minute mark on HRM. ~4 mi., 41:04, ~10:15/mi. 605 calories for the full hour, not bad. Data is here.
• BB BP - (5x75, 5x85) x 3
• BB DL - (5x135, 5x155) x 3. BB lifts were after a nice nap.
  

7/3/2010 - KB int, taiji

• KB intermediate class - lots of pressing, some heavy swings, nice use of stretches between lifts to open things up.
  
• Taiji - great class, some new awareness of dui la (sp?) (dynamic tension).
  

7/2 - BB BP/DL, kb beg

• BB BP - (5x75, 5x85) x 5
• BB DL - (5x135, 5x155) x 5

7/1/2010 - run, KB int

• Run - greenlake & athletic fields. Felt good, held 9:37 pace for the distance (not easy). 6 x 1 min. strides trying for 90 steps/foot/min., best was 84. 4.29 mi., 41:16, 9:37/mi., 473 cal. Data is here.
• KB intermediate class - 50 SW x 16kg to warm up; complexes: (5 SW, 5 SN, 5 CL/PR, 5 lunges, 5 rows L/R) x 5, 1st 4 w/12kg, last one w/16kg; strength: (5 GSQ, 2o 2H SW) x 3, all w/24kg (hard); arm bars 2 each side; snatch and halfway down into TGU, 5 each side (hard).
  

6/30/2010 - BB BP/DL, 1-1, Gyro

• BB BP - (5x75, 5x85) x 4
• BB DL - (5x135, 5x155) x 4
• 1-1 w/Kevin focusing on TGU. Great stuff, great workout/warmup to incorporate into daily practice.
• Gyro - had a ton of extra room both in hips and chest/shoulders. Took it a little easy on account of other work.
  

6/29/2010 - run, KB int

• Run - down to track (not captured on Garmin, need to make sure satellite is working before starting), 2 x 6 min thresholds (approx. 8:30 pace), couldn't get the 3rd one done. Easy jog back home. Guessing total of about 3.5 mi. Data is here.
• KB intermediate class - KB/jump rope combos killer hard. Some work on TGUs and arm bars worked wonders on shoulders.

6/28/2010 - BB BP, DL

• BB BP - (5x75, 5x85) x 3
  
• BB DL - (5x135, 5x155) x 3
• Evening - various stretching, TGU practice and GSQ prying.
  

6/27/2010 - BYOB, run

• BYOB - everything w/12kg, all felt good. Did KB throws at the beginning rather than then end. 5 CL L/R, then press overhead and walk (three lengths of field w/each hand) were hard. Tactical lunges & rows at end to finish it off.
• Run - greenlake and hills next to woodland park. 6.13 mi., 1:05:56, moving pace 10:35/mi. 703 calories, avg. HR 141. A nice day, walked most hills to practice for trail races. Data is here.
  

6/26/2010 - KB int, taiji, KB SN

• KB intermediate class - more of a grind day, lots of goblet squats and of course lots of swings. Did some swings intermixed with brettzels & hip flexor stretch, really made a difference. TGU press to elbow 5/3 each side w/12kg at end.
• Taiji class, once through the form and then some sword work.
• KB SN mixed with jump rope - (10/12kg L, 10/12kg R, 50 ct jump rope) x 10. No clock, didn't rest too long between sets but enough for HR to stabilize.

6/25/2010 - BB BP, DL

• BB BP - (1/5x75, 1/5x85) x 5
• BB DL - (1/5x135, 1/5x145) x 5
  

5/24/2010 - KB int

• KB intermediate class - lots of pressing practice (in hindsight a bad idea to do a UB workout last night). Pressing correction: forearm stays vertical throughout (hard to do). Ladders 3/4/5/4/3 of double CL/SW/SN/PR/RR/pushup, then 2/3/4/3/2 of single CL/SW/SN. GSQ, heavy SW, dead bugs to finish. The Yoli seemed to help.
  

6/23/2010 - KB/BB upper body

• BB BP - 5/8x65
• KB kneeling PR - 5/8x8kg L/R
• KB rows - 5/8x12kg L/R
• KB skull crushers - 5/8x12kg
  
• KB FSQ curls - 5/8x12kg
• KB LCCJ - 5/8x2x12kg. Hard.
  

6/22/2010 - run, KB int class

• Run - Greenlake & athletic fields. Watch got hosed and didn't record the whole run. Shows 3.78 mi. Data is here.
• KB intermediate class. 50 SW/CL/SN to warm up, booyeah! Focus on clean form, cleaned the 24kg for a couple of singles. Scary. Pre-loaded about 40g of protein, seemed to help.

6/21 - KB/BB various

• Warmup - halos, wall sq, KB DL 3/5x24kg
• BB DL - 2/5x165
• KB complexes 2x12kg - 5 rounds of 5 (SW, CL, FSQ, high pull, bent row, lunges)
• Conditioning :15/:15 - 3 rounds of (10 1H SW L/R x 12kg , 6 SN L/R x 12kg, 8 1H SW L/R x 16kg , 5 SN L/R x 16kg)

6/20/2010 - run in Vancouver

• Run around Stanley Park. 6.8 mi., 1:11:22, moving pace 10:06, 851 calories, average HR 154. Longest run in a while. Super nice day with views of North Vancouver and mountains. Data is here.
  

6/19/2010 - day off in Vancouver

• Day off from exercise...lots of walking around the city.
  

6/18/2010 - KB boot camp

• Boot camp class w/Kevin. Lots of lunges and a good workout.
  

6/17/2010 - KB int class

• Good Heidi session, focusing on use of core vs. back, and some background questions on underlying anatomy.
• KB intermediate class - focus was on the clean, lots of skill moves. Also some cool single leg DL variations, holding unweighted foot against wall. Some heavy swings too, felt better than expected.
  

6/16/2010 - Gyro

• Gyro - private. Focused on hip extension/rotation and then chest opening. Very helpful correction(s) on pelvic floor engagement.
  

6/15/2010 - KB int

• KB int class. Sweated my shirt through, but stayed up with everyone on the workout. Started with circuits including step ups with weight...very uncoordinated. Some twinging in back, needs review from Lindsey/Heidi.
  

6/14/2010 - run, KB beg class

• Run - 4 miles exactly, ran 1st 30 min and then walked the rest around N end of Green Lake. Felt good to stop given the cold and general misery. Data is here.
• Evening - KB beginning class. 3 beginners and me, and we worked *hard*. Amazing to see people starting out and producing good swings, deadlifts etc. so quickly. Good correction from Andrea...stand up longer, hinge back later. Much work to do.
  

6/13/2010 - disc park

• Didn't feel great, but walked down Puget Sound at bottom of Discovery Park to see very low tide. Nice day but just wasn't feeling the love.
  

6/12/2010 - KB int class

• Saturday intermediate class -- starting to come down with a clod but didn't want to miss it. Class was a little hard as a result. KB complexes (swing, clean, snatch, hold, walk) were really good.
  

6/11/2010 - KB boot camp

• Rise and shine...boot camp class after returning from Florida. Felt fine, nothing exciting to report.
  

6/10/2010 - run

• Run, 30:00 (2.5-3 mi.?), up/down the road beside 9A. Easy run, no strides. Caught the sun just after sunrise; once it went above the horizon it got hot pretty quickly.
  

6/9/2010 - KB various, run

• 5 rounds of (a) 50 ct. jump rope; (b) 20 cowboys 12kg; (c) 20 tactical lunges (10 L/R) 12kg. Last set 100 jumps, 40 cowboys, 40 tactical lunges.
• Run up/down road by hotel, 21:04. 5 x 1 min. strides, trying for 90 steps/min. Closest was about 87, not easy at all.

6/8/2010 - KB SW, SN

• 5 rounds of 40 1H SW (20 L/R), 12kg. 50 count jump rope between sets.
• 5 rounds 0f 20 SN (10 L/R), 12 kg. 50 count jump rope between sets.
• In evening, KB push presses, 5/6/7/8 L/R 12kg.

6/7/2010 - travel, light KB

• Travel to Jacksonville FL via Orlando. The stretch of I-4 E and I-95 N between the two was pretty boring...a few lightning bolts, a few nice clouds, and not much else.
• Light KB play with 12kg borrowed from Ron. Mostly moving around to get the plane seat worked out of my back. Whoever designed those seats did not like tall people.
  

6/6/2010 - PT40 10/40, run

• BB DL 2/5x165
• KB seated PR, 2/5x2x16kg. Last rep of 2nd set pretty bad.
  
• KB RR, 2/5x16 L/R. Was able to keep hips more or less level.
• KB CL 2/5x2x16kg. 1st set dead clean, 2nd set hang clean.
• KB SW, 4/25x24kg. Forearms pretty pumped out on last 2 sets.
• KB TGU. 4x12kg L/R. Hard.
• Ab wheel 2/5
• Run over to Greenlake, then 6xhill by dog walk area. About 4 min. up/down per hill, w/10 min. before/after easy to warm up & cool down. Data is here.
  

6/5/2010 - run, taiji

• Run - greenlake & play fields from Revolutions. 4 x 1 min. strides. 4.02 mi., 38:37, 9:35/mi., 435 calories. 4 x 1 minute strides on the way back to the car. Data is here.
  

6/4/2010 - KB/BB various, KB beg. class

• BB SQ 5/5x95
• KB SW clean, 5/5x20kg L/R
• Pushups 5/5
• KB beginning class in evening. 100 1h swings w/12kg, 10 L/R alternating. Felt glutes at end. Something in middle, then stacked workout at end w/hot potatoes, pull/catch/press, deadlift, etc. Good workout!
  

6/3/2010 - KB int. class

• KB intermediate class at Kettlebility. 200 snatches in 10 min. (10L/R on the minute) w/the 12kg. Tactical lunges followed by bent over rows with back leg pulled in and bent were super hard.
  

6/2/2010 - Gyro triplet

• Gyro - triplet. Some left over back pain, expected it to hurt but seemed fine. Great workout, no slacking off in that class!
  

6/1/2010 - PT40 9/40, KB int. class

• BB DL 2/5x185. Hard on the back, a little too much weight.
• Pushups 2/5
• Tactical lunges 2/10x20kg L/R
• Hang clean 2/5x20kg L/R
• KB PR 2/5x16kg
• Ab wheel 2/5
• KB int. class in evening. Single leg KB deads were super hard. Nice progression of swing, clean, snatch, lockout, walk across room.
  

5/31/2010 - Hike on Whidbey Island

• Bluff trail hike w/Pia near Fort Ebey on Whidbey Island. Took Garmin and captured data, but did not upload correctly off GE laptop. Hike was approx. 3.5 miles, not sure how long it took. We expected rain going in but it was only cloudy, with good views out to Puget Sound (no Olympics sadly). Next time we'll go clockwise, beach first then up to the bluff.
  

5/30/2010 - Lord Hill 1/2 marathon

• Half marathon trail run at Lord Hill in Monroe. One complete shoe loss in the mud, one lost runner rescued. A fun day on the trails. 13.3 mi., 3:05:48, moving pace 12:51 (not bad), 2048 ft of gain, 1618 calories. Data is here.
  

5/29/2010 - KB int. class, taiji

• KB intermediate class...don't remember particulars, but was hard and worked up a good sweat.
• Taiji - form & sword only.
  

5/28/2010 - BB DL

• BB DL - singles at 155, 165, 175, 185, 195, 205, 215, 225, 235, 245 (PR). 255 would not come off the floor.
  

5/27/2010 - run, KB class

• Run - greenlake & woodland park. 4.96 mi., 50:58, 10:16/mi., 479 calories. Felt good throughout. Data is here.
• KB intermediate class - a little behind the class on speed but did all the work, some snatches w/16kg, arm bars felt good w/improved mobility. Good ab tension work at end (hard).
  

5/26/2010 - PT40 8/40

• BB DL - 2/5x155
• Ladders (5,4,3,2,1) of: KB floor PR 2x12kg; pushup
• 3 rounds of: jump rope 50 steps; KB SN x 12kg (10L/R); KB LCCJ x 12kg (5L/R)
  

5/25/2010 - PT40 7/40

• Intended to do Pavel's 40-day workout, but got distracted by the increasing bell SW/DL ladders Kristine did in last week's int. class.
• 3 rounds of: 20 SW 16kg; 20 DL 20kg; 10 SW 20kg; 10 DL 24kg; 10 SW 24kg
• 1 round of: 20 SW 2x12kg; 20 DL 2x16kg; 15 SW 2x16kg; 16 DL 16/12kg (8L/R); 20 1H SW 20kg (10L/R); 10 DL 20/24kg (5L/R); 20 SW 24kg. Fun!
• 2 rounds of: 5 GSQ 2x12kg; 5 GSQ 2x16kg
  

5/24/2010 - PT40 6/40

• BB DL - 2/5x155
• Assisted pullups 4/3
• KB CL/PR 2/5x16 L/R
• Tac. lunges 2/10x16 L/R
• KB 1h SW 2/20x12 L/R
• KB seesaw rows 2/5x16,12 L/R
  

5/23/2010 - run, BYOB

• Run - around greenlake and athletic fields before BYOB. 3.86 mi., 36:30, 9:27/mi. 5 x repeats, 3 for 2:00, 1 for 1:30, 1 for about 1:40. Tried to keep rest periods to 2 min. max. Took a 30 sec walk break at the end of the 5th one...pretty gassed out. HR stayed high to the end, about 160 at the stopping point. Data is here.
• BYOB - did most of the workout with the 16, minus a few halo sets with the 12. A few snatches with the 12 felt easy, the 16 not so much. Corrections: lock out elbow, push through heels, lock the hips. Bell throws and BUPs at the end. Pressed the 12, couldn't quite get the 16 overhead.
  

5/22/2010 - Taiji, PT40 5/40

• Taiji class in AM, made entire class as BTBC Saturday skills session is over. Good 7/8 session, the usual awesome form corrections, and lots of partner work (watching each other) on the sword. Low back a little sore later in the afternoon, have to figure out what's causing that.
• BB behind the back DL, 2/5x155
• KB dbl seated PR, (5,4)x16. Started to fall back on 4th rep in 2nd set, so bagged it
• KB RR 2/5x16
• KB dbl CL, 2/5x16
• KB SW, 4/25x24
• Skull crushers, 2/5x20
• KB curls out of FSQ, 2/5x20. Little nervy sensation in R arm, will use 16s for a while
• Calf work - 10 BW raises, 25 hops. 3 sets R, 2 sets L
• Assisted pullups 2/3
• Ab wheel 1/7
  

5/21/2010 - BTBC

• BTBC week 9 workout 3. 100 SW (1/100x16kg, form degraded a bit) to start, then TGU skills class for remainder. Last day of boot camp...really fun.
  

5/20/2010 - KB int. class

• Intermediate class - 3 ladders of SW/DL with 20/24/28 (20, 10, bell up at each rung for DL). Hard.
• Double KB work, 5/3/1 ladders of SW, CL, SN (2x8kg, tried 12kgs, good for a laugh), followed by 4/2/1 stacked press, RR, pushups on bell with 8/12 (then switch). Hard.
• TGU skill work at end
  

5/19/2010 - BTBC, PT40 4/40

• BTBC - week 9 workout 2 (early AM). All stacked sets with 16kg, 100 SW at end with 20kg (4/25). 16kg felt good, even halos.
  
• BB DL (sumo) 2/5x155
• KB seated dbl MP 2/5x16kg
• KB rows 2/7x24kg
• KB CL 1/5x24kg L/R, 1/5x16kg(dbl)
• Plank 2/1 min.
  

5/18/2010 - PT40 3/40

• BB BP 2/5x105
• BB DL 2/5x155
• KB RR 2/5x16kg
• KB skull crushers 2/5x16kg
• KB FSQ w/curl 2/5x16kg
• KB dbl CL 2/5x16kg
• KB SW 5/10x24kg
• Ab wheel 2/6
  

5/17/2010 - run, PT40 2/40, BTBC

• 2 mile run on track - ~20:40. Wasn't a good idea, everything hurt afterwards.
• BB DL 2/5x135
• BB BP 2/5x95
• KB Rows L/R 2/5x20kg
• KB SW 5/15x20kg
• KB FSQ 2/5x20kg
• Ab wheel 2/6
• BTBC - Week 9 workout 1 in evening. Stacked workout (A, AB, ABC, ...), looks like 105 sets total. Got through about 75% of it.
  

5/16/2010 - Pavel's 40-day workout - 1/40

• BB DL - 2/5x135
• Seated KB MP - 2/5x16kg
• KB RR - 2/5x16kg
• KB Dbl SW - 5/10x16kg
• Ab wheel 2/5
  

5/15/2010 - WP 12 hour

• Watershed Preserve 12-hour in Redmond. 32.4 mi., 7:24. 6 laps of 5.3 miles with breaks in between. A nice day weather wise and a mostly nice trail (some horse poop and the short loop was pretty rooty). Felt like there was a lap in the tank upon departure.

5/14/2010 - BTBC

• BTBC - Week 8 workout 3. Took it pretty easy on account of upcoming run, but didn't slack off. Weight/BMI more or less the same.
  

5/13/2010 - KB int. class

• First intermediate class at Kettlebility. Hard in a different way from BTBC. Good dbl KB work, uncoordinated but felt great.
  

5/12/2010 - BTBC, Gyro

• BTBC - week 8 workout 2. Did morning class to attend PCC main course in evening. Early to be working that hard!
• Gyro - good workout, tested well on ab stuff, lots of crossover. Used 30 lbs on legs, felt easy but hit core hard.
  

5/11/2010 - day off

• No exercise
  

5/10/2010 - KB PR, run, BTBC

• KB PR ladders, 16kg 4x(1,2,3). One clean per rung.
• Run - greenlake/play fields. 4.14 mi. , 45:55, 11:05/mi., avg. HR 130, 409 calories. Data is here.
  
• BTBC - week 8 workout 1.
  

5/9/2010 - easy day, BB BP/Rows

• Easy day, lots of work in yard
• Evening: BB BP, 5/5x95, BB bent over rows, 5/5x95
  

5/8/2010 - BTBC, taiji

• BTBC - swing corrections. Great corrections, especially getting the glutes tight and coordinating the hip snap with the knees (my knees are ahead of my hips). Forearms pumped out a bit on 1h swings, needs more work!
• Taiji - a beautiful day in woodland park. Skipped partner work due to fatigue but watched and commented on everyone else's form. Good 96 and sword corrections.

5/7/2010 - BTBC

• BTBC - week 7 workout 3. Got through 2.5 rounds of the main event, .5 more rounds than previously. Legs were tired from long run, but it felt good to move. Ropes felt good; used 16kg for most swings.

5/6/2010 - long run

• Run, all around Seattle. 21.8 mi., 4:19 (moving time from Garmin, stopped to take pics), ~12:00/mi., 1091 ft gain/loss, 2226 calories. Data is here, pictures are here.
  

5/5/2010 - Gyro, BTBC

• Gyro - good independent session, nothing unusual to report.
• KB BTBC - week 7 workout 2. Got through 2 full rounds of the main event. Used 20kg for some swings.
  

5/4/2010 - KB various

• KB Dbl PR: 2 supersets of (a) 2x12kgx8; (b) 2x16kgx5.
• Evening: 30 min. bike to warm up.
• KB SW: 5 supersets of (a) 20x16kg (2H); (b) 20x12kg (10L/R).
• KB upper body: 3 supersets of (a) seated press, 2x12kgx5; (b) BP 2x12kgx5; (c) rows 15kgx10 (5L/R).
  

5/3/2010 - BTBC

• KB BTBC Week 7 workout 1. Felt good but pretty slow with new routine. SQ PR felt good on account of significant squatting last week.
  

5/2/2010 - day off

• No exercise aside from stretching, just lawn mowing, car/porch washing, functional movement at its best.
  

5/1/2010 - KB BTBC, taiji

• BTBC - good form corrections on swing and goblet sq., and started in on the TGU. Got a good sweat going but didn't overdo it on account of taiji behind.
• Taiji class - not too many people in 7/8 class so lots of good corrections. Normal form & sword sections, always something to fix.
  

4/30/2010 - BB DL, KB basic, BTBC classes

• BB DL - 1/5x175, 1/5x165, 10/5x155. 60 sec. rest between bottom sets. 11000 lbs.
• Basic and BTBC classes at Kettlebility. 2 hrs. of fun; ropes, lats, lots of swings, and better form on start of getups. Wore HRM throughout....732 calories for the 2 hours, data is here. One HR spike, probably an anomaly (not during time of 1st rope set).

4/29/2010 - run, KB various

• AM - run on outside of greenlake track, 16 laps + 1 walking, 46:10. Felt good, had to be around 10:00/mi.
• PM - KB fun, four rounds of:
• 1H SW - 10 L/R x 12kg
• Jump rope - 50
• 2H SW - 15 x 16kg
• Single leg DL - R leg only - 10 x 16kg
• High pull - 10 L/R x 12kg
• Goblet SQ - 10 x 16kg
• SN - 10 L/R x 12kg
• Took enough rest between sets to not gas out or lose form. Lot of fun.
  

4/28/2010 - gyro, btbc

• Gyro session - took it a little easy but still got the chest opened up well and legs lengthened in preparation for BTBC.
• BTBC - week 6 workout 2. Better than Monday. Worked primarily with the 12, all DL/JJ/SWs completed and 1-2-3-4-5-4 on the ladders. 41 rope bounces on 2nd set, didn't count 1st.
  

4/27/2010 - run

• Long(ish) run around greenlake & play fields. 12 mi., 2:15:40, 11:18/mi., 1131 calories. Had not eaten enough and got very cold in the wind, mild hypothermia at the end. Soup and a shower, a little mild whining, and off to bed did the trick. Data is here.
  

4/26/2010 - BB DL, BTBC

• BB DL - 1/5x165, 1/5x155, 10/5x145. Intended to go 16 sets but form started to go south and BTBC coming tonight. 8850 lbs.
• BTBC - week 6 workout 1. DL/JJ/SW and lots of squatting & some rope work, hard after DL. Started DL with 24kg, bad idea, backed off to 16. Made 1-2-3-4-5 ladders. Good ab work at end.
  

4/25/2010 - Bike/taiji, BYOB

• Biked to good shepard, 30 min. taiji practice (pao chui), then over to greenlake for BYOB.
• BYOB - great workout, lots of interesting exercises and not much rest between sets. Finished 5/7/9 and 10/11 pushups, a PR by far.
  

4/24/2010 - BTBC, taiji

• BTBC skills class. Ended up being a good hard workout, lots of swinging and V02 at the end. Really fun.
• Taiji class - normal stuff, more corrections on 96 form and start of sword form.
  

4/23/2010 - run, BTBC

• Early morning run - around greenlake & up through soccer fields. Light in the sky that early is nice. 44:08, 4.16 mi., 10:36/mi. Avg. HR 121 (low!), 403 calories. Data is here.
  
• BTBC - week 5 workout 3. Used the 12 for everything, felt good and got through the 5th round in about 31:30. Felt hard but not horrible.
  

4/22/2010 - all play no work

• Long overdue day off, no exercise. Team celebration dinner at Tulio's for Siebel go live.
  

4/21/2010 - Gyro, BTBC

• Gyro, 1-1, really good session w/emphasis on opening the chest and gaining torso length.
• BTBC, week 5 workout 2. Got through all 5 rounds of the main exercises (barely). Pushups on KB hard.
  

4/20/2010 - KB various, run

• 3 rounds of :30/:15 swings (all 16kg) alternated with: jumping jacks, plank, burpees, lizard crawls, triangle jumps, rev. lunges L, rev. lunges R. Swings were 2H, L, R, 2H, L, R, 2H. 10:30 each round. HR 140, 130, 120 at end of rounds. 45-60 min. between rounds.
• Run - 5.5 mi. 57:44, 10:27/mi., avg HR 146, 656 calories. Data is here.
  

4/19/2010 - BTBC, KB complexes

• BTBC week 5 workout 1 - new workout, got though 4 rounds. Switched between 12kg and 16kg for swings
• KB complexes, 2x8kg: 3 rounds of 10 (rom. DL, bent over rows, cleans, FSQ, push press) without setting bell down between exercises.
  

4/18/2010 - run

• Long run, Ballard -> Discovery park and back. 15.43 mi., 3:13:07, 12:31/mi. HRM data is here. Tried ice bath on legs, seemed to help with recovery.
  

4/17/2010 - BTBC, taiji, bike, BB/KB work

• KB BTBC form corrections - great swing practice. Also discussion of warrior diet.
• Taiji class, ~2.5 hrs given time to go home and kick off weekend jobs.
• 25 min on bike to warm up before KB work.
• 5/5 supersets of (a) BB BP 75 lbs, (b) KB seated PR 2x12kg; KB rows 20kg L/R
  

4/16/2010 - taiji, KB various, BTBC

• 1 hr tai chi 6-7 a.m. for GE 72 hrs of fitness. Took it easy but did the full hr including one pass through the chen 96 form.
• KB SW, 16kg, 10/10 :15/:15
• KB SN, 16kg, every 5 sec., one hand switch, 21 then 24.
• KB PP, 2x12kg, every 12 sec., 9 then 10. Hard to hold in the rack.
• BTBC - week 4 workout 3. Same workout as earlier in the week, got through all 5 rounds. HRM data is here.
  

4/15/2010 - BB DL

• BB DL - 1/5x165, 1/5x155, 14/5x145. 11750 lbs. Will push sets but not weight up next week.
  

4/14/2010 - Gyro, BTBC

• Gyro - good workout, but took it easy given BTBC after. KB corrections (in particular opening the chest) seemed to fit really nicely.
• BTBC - week 4 workout 2. Good sweat, got through about the same number of sets/reps as on Monday. Used the 12kg for just about everything.
  

4/13/2010 - BB SQ, run

• BB SQ, 1/5x125, 1/5x115, 14/15x105. Added 10 lbs. to all sets today, same counts as last week so it stays. Not too hard, iPod helped. 8550 lbs. The bear protocol definitely helps with eating.
• Run - easy pace around greenlake to determine HR. 3.43 mi., 34:50, 10:06/mi. HR lower than expected. Data is here. Legs were not happy but a nice day and form felt good.
  

4/12/2010 - KB Dbl PR, BTBC

• GTG KB dbl PR, 5/5x2x12kg, 5/3x2x16kg over the day. Felt good.
  
• Boot camp week 4 workout 1 - the pace got ramped up today...5 rounds of alternating swings and a variety of other KB and BW exercises. Fun but very tiring...got through about 4.5 rounds before time was called. Mountain climbers felt good, lizard crawls and jumps, not so much. Good swing cue from Andrea, keep the chest open on the way down, not just at the top. Hard to not push the butt back if the chest is open.
  

4/11/2010 - back to Anderson's; KB CL

• Lo and behold, my membership to Anderson's (now American Athlete, who picked that name) doesn't expire until October.
• 20 min. bike, increasing resistance.
• Leg press, 1/6x190, 230, 270, 310
• Calf raise on leg press machine, 1/6x190, 230, 270, 310
• Leg ext., R leg only, last 20 degrees of ext., 60 lbs., 10/9/8/4
• Standing calf raise, 90 lbs., 6,5,4,3,2,1, all negatives emphasizing R leg
• KB work, 16kg: 10/10 SW , 10/10 high pull, 10/10 SN (rest between each hand); 8/8 SW, HP, SN (rest between exercises); 6/6/6/6 SW, HP, SN (rest between exercises). Felt good and got respect in the weight room.
• Evening...read Sara Cheatham's article on the clean here and had to give it a go. Supersets of (a) 5/5x12kg L/R and (b) 5/5x16kg L/R. Punching through the bell at the belly button and loading the hamstrings seemed to be the biggest winners in terms of corrections.
  

4/10/2010 - run, KB BTBC, taiji

• Run, greenlake track, 2 mi. very easy pace. Stopped to tie shoe and forgot to turn watch on for part of run...guessing pace based on imputed time at 10:43 (seems high). Felt good to run again.
• KB BTBC, swing and goblet squat corrections, along with pull/catch/presses just because. The KB drags and ABC swings worked great to get the lats engaged, and good corrections for the day (a) tighten lats along spine at bottom, and (b) open the chest at the top (ok maybe generally).
• Taiji, good session as usual but legs tired. Starting to work on the sword again, long overdue for a refresher on a form I'm supposed to know.
  

4/9/2010 - BB SQ, KB BTBC

• Broomstick OH SQ, GSQ with prying to warm up
• BB SQ - 1/5x115, 1/5x105, 14/5x95. 60 sec. rest between low sets. 7750 lbs.
• KB BTBC - week 3 workout 3 - wore HRM, good pump during VO2 max swings (:15/:15, 20kg, 10 min.). Everything else felt good, even the mountain climbers. Worked with the 12kg for hot potatoes/presses, still hard at last ladder. HR data is here.
  

4/8/2010 - KB/BW intervals

• During day - KB GTG PR, 3 reps each side @ 20kg.
  
• Evening: tested HRM in basement--worked great. Workout data is here.
• 5 min on bike to warm up
• 3 rounds of seven exercises :30/:15, with 1 minute rest between rounds: goblet SQ, 16kg (felt good); pushups (2 good sets of 4, rest wussy); hanging leg raise (lame, not enough room); SW 16kg; lunges, 2x12kg (weak); evil wheel; frog jumps
• 5 min. on bike at end for cooldown

4/7/2010 - BB DL, BTBC

• BB DL, 1/5x155, 1/5x145, 12/5x135. 60 sec. rest between low sets. 9600 lbs.
• BTBC, week 3 workout 2. Gymboss was in the house, so more sets with less rest. 30 sec. mtn. climbers felt...not too bad. Heavy/light swing sets were fun...gassed out at first but breath caught up and went fine from there. Good correction on keeping toes down (still driving through heels) and weight in big toe helped a lot.
  

4/6/2010 - day off

• Hit with a cold, lots of tea etc. but no exercise.
  

4/5/2010 - 2 x KBBT

• AM: KBBT week 3 workout 1. Decided to try the morning workout just to see the difference; a lot of fun. Workout not too hard but did not push too hard on KB weights etc.
• PM: KBBT again. Workout appeared to have been ramped up a bit, longer intervals of work. The mountain climbers reappeared, too bad; 30 sec per set and finished all of them.