- BB BP - (5x75, 5x85) x 3
- BB DL - (5x135, 5x155) x 3
- Evening - various stretching, TGU practice and GSQ prying.
14 years ago
6/28/2010 - BB BP, DL
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.
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.
6/17/2010 - 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.
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