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.
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