12/31/2011 - Workout C

• January 2012 workout C, but left squats out
• Warmups - hip flexor to hamstring to windmill, brettzel, TGU ASLR -> armbar 1+1
• Bird dogs 12+12
• TGU 12kg 2+2
• Pullups 1 x 3, got chin over, tactical pullup on second set
• 2 x (stick work x 5 w/band, 1H SW 20kg 5+5)
• EDT snatches 20kg - first time. 126 reps in 15 min. Whole new level of commitment.
• Gripper fun (closed "T" once on each side) to finish

12/30/2011 - Walk/Run, Gyro

• Breakfast w/Kevin @ Sunlight, then walk/run to Gyro & home. 4.65 mi., ~15 min./mi. moving pace
• Good Gyro session, open hips and open chest.

12/29/2011 - Workout A

• Hip flexor to hamstring, softrolls, TGU to ASLR to armbar
• Bird dogs 10+10, TGU 12kg 3+3, GSQ 16kg x 10
• Chinups 2 x 3. All reps felt good, tried a couple of 90% pullups after set 2
• 5 x (Dbl FSQ 14kg x 3, TRX postural rows x 5, BB good morning (bar only) x 5)
• 4 x (stick x 5, 1H SW 20kg 10+10, 1H SW 24kg 5+5, loading pin 55 lbs 2+2
• Lever block pickups (sitting) 10 lbs 4+4 x 3
• 3 x (CoC "S" 5+5, ext. bands 5+5)

12/28/2011 - run, Workout B

• Morning run (road) - 3.98 mi., 39:21, 9:53/mi. Pace was fun but probably a little fast for the knees
• Afternoon - workout B (strength)
• Bird dogs 10+10, halos 12kg 8+8, TGU 12kg 2+2, 2H SW 20kg x 20
• Closed grip BP - 95x5, 105x3, 115x2x3
• BB DL - 135x5, 155x3 175x2x3
• Tall kneeling press 14kg x 3 x 2
• Double MP: 2 x (12g x 5, 14kg x 3, 16kg x 2)
• KB hike/swing/park: 2 x (stick x 5, 20kg H/S/P x 5)
• COC #1 - 3 tries L/R, about 3/4 in. away from close. Ext. bands x 10 between sets.

12/27/2011 - day off

• Recovery day, mobility work only

12/26/2011 - coaching session

• Coaching session w/Kevin - review of lifts and planning for January 2012
• Cool timesaving stretch/lift combos: hip flexor to hamstring, TGU roll to press to ASLR to arm bar
• Kneeling presses, chinup practice, snatches w/16 and 20, double presses w/16kgs (will use 14kgs for double press work).
• Harder workout than expected!

12/25/2011 - KB press day, run

Kettlebells:

• Armbars, halos 12kg 8+8, TGU 12kg 2+2, GSQ 16kg 2 x 5
• Press ladders: 5 x (3 x 12kg, 2 x 14kg, 1 x 16kg L/R)
• BB DL 5, 3, 2 x 135 w/fat gripz on. Did not chalk first set and almost lost last rep.
• KB 1H SW 16kg: 5 x 10+10

Run: 9.3 mi., 1:55:09, 12:22 mi. Held 12:00/mi. pace for first hour.

12/24/2011 - KB int, taiji

• KB intermediate - Carol
• Warmup - 3 x (DL 20kg 5+5, armbar 12kg 1+1, walkout plank to pushup)
• 1H SW 5+5 16g, GSQ 24kg x 3
• hike/swing/park 5+5 20kg, GSQ 24kg x 3
• high swing 5+5 20kg, GSQ 24kg x 3
• 2 x (4, 3 1H high swing to 1, 2 snatch 20kg)
• VWC snatching 20kg :15/:15 3 min. (6 reps in all sets but one)
• finisher - 5 x (2H SW 36kg x 5, 5/4/3/2/1 burpees)

• Taiji class - focus on 3 bows/5 curves in 96, then group work on pao chui

12/23/2011 - KB variety

• 30 min. on bike (trainer)
• 10 x (bench press 115 x 2, fingertip pushup x 2)
• 10 x (KB front SQ, 2 x 12 x 3, kickstand DL 2 x 12 x 3+3)
• Walk - in neighborhood, trying to hold 4 mi./hr pace (didn't quite get it). 4.2 mi., 1:05:32, 15:38/mi. Nice day out, finished up right at dark.

12/22/2011 - KB int

• KB intermediate - Kevin
• 3 bells - 14, 16, 20
• 10 DL 20kg to warm up
• 1H practice - dragging, hikes, hike/swing/park 5, 4, 3 w/inc. weight
• Workout - 1H SW 5, 4, 3 w/inc. weight, KB PR 16kg x 3
• Last set - pressed 24kg for 1 on the right - PR

12/21/2011 - KB snatch practice

• Armbars 12kg, halos 12kg 8+8 to warm up
• TGU 12kg 3+3
• GSQ 24kg x 5
• Chin ups - got 3 on first set, then 1, 1 w/rest
• hike/swing/park 24kg x 5
• 2 H SW 24kg x 12
• Snatch 20kg 3+3 x 10 sets, plenty of rest between sets
• BB DL 185 4, 3, 3

12/20/2011 - run, KB int

• Run - woodland park & around greenlake from parking lot at track. 4.33 mi., 43:44, 10:06/mi. Ran the whole way, first time for that in a while. Data is here.
• KB intermediate class - Andrea
• Gymnastica to warm up, then 3 x (TGU 1/1 14kg, 20 SW 20kg)
• 4 x (static start swings 32kg x 5, split squats 14/20 x 5 L/R, halos 14kg 5/5)
• 2 x (hand to hand swings 20 x 14kg, squat to push press 5, 3 x 16kg)
• 4 x (alternating band swings x 10 10kg, plank w/partner)

12/19/2011 - day off

• Rest day - sunny walk around Jefferson Manor park w/Pia
• Inventor's hall of fame - exercise equipment, very cool
• Home from DC in evening

12/18/2011 - BW various

• Walk to Fitzhugh Park near condo for bodyweight fun.
• 5 rounds of:
• 50 jump rope (100 on last set)
• 10 BW squats
• 8R/5L one marrow lunges
• 8R/5L rev lunges
• 3 burpees, some with pushups
• 8R/5L step ups to bench
• Location data is here.
• Gripper - 5 x 3+3 CoC "T". Closed most reps.

12/17/2010 - Walk

• Walk w/Pia from condo to CCT and over to Wakefield and home. 2.92 mi., 53:25, 18:17/mi. Nice day, cool (~40) and cloudy. Data is here.

12/16/2011 - run

• Tourist activities (Mount Vernon) (Brace, Pia) in AM
• Run - County Connector Trail from condo. 5.02 mi., 1:00:07, 11:58/mi.. Data is here.
• Finisher: 5 x (10 BW squats, 5/5 rev lunges, 3 pushups)

12/15/2011 - Wakefield Rec Center

• 15 min. on elliptical to warm up
• DB rows - 5/5 x 40
• DB suitcase DL - 1/3 x 45, 4/3 x 55
• BB BP - 1/3 x 95, 1/2 x 115 2/1 x 135, 1/1 x 145 (PR)
• DB push press - 5/3 x 40 lbs

12/14/2011 - run, weights

• Run from Wakefield rec center around Lake Accotink. 5.8 mi., 1:08:36, 11:49/mi. Data is here.
• Weights @ rec center:
• Cybex SQ - 2/5@180, 2/5@230, 2/5@270, 2/5@320, 1/4@360. Calf raises x 5 for all sets except last one.
• Dumbbell CL & PR 30 lbs 4 x (3 L/R, 4 L/R, 5 L/R). Worked on elbow lockout, easy to see in mirror.

12/13/2011 - Lake Accotink

• Walk around Lake Accotink w/Pia. 5.06 mi., 1:31:48, 18:08/mi., supposedly 800 ft. of gain (Garmin is full of crap). Data is here.

12/12/2011 - KB snatches, run

• Warmup - 16kg halos 8+8, pumps, egyptian, etc.
• KB Snatch - 160 @ 16kg in 10 min. Earlier post of 170 in same time w/same bell probably wrong due to misunderstanding of how gymboss counts time.
• Run - hills in neighborhood - 24:30, 2.08 mi., 11:47/mi., 295 ft of gain, 270 calories.

12/10/2011 - KB PR

• Warmup - arm bars 16kg 3+3, halos 16kg 2 x (5+5)
• TGU - 16kg 1+1, 20kg 1+1, 14kg 1+1
• Squats - 2 x 3 GSQ 24kg, 2 x 3 FSQ 2 x 16kg
• MP ladders (37 reps total):
• 1 x (4/4 x 14kg, 3/3 x 16kg, 2/2 x 20kg)
• 4 x (4/4 x 14kg, 3/3 x 16kg)
• BB DL - 5 x 165, 3 x 185, 2 x 205
• Conditioning - 6 rounds of:
• 1 H SW SW 20kg 6+6
• SN 16kg 6+6
• Stair carry 2 x 14kg
• Jump rope 50
• Finisher - 3 rounds of:
• calf raise 105 x 5
• fingertip pushup x 2

12/8/2011 - run, KB int

• Run around greenlake and woodland park - 4 mi., 43:36, 10:52/mi. w/some walking. HRM on, no calorie data, fail. Data is here.
• KB Int - Andrea. 
• 1+1 x 2 BU TGUs @ 8kg, then 1+1 BU TGU at 10kg.
• Heavy deads (2 x 28kg for sets of 5) + 20kg swings for 10
• Snatches to hold 1+1 x 2 min x 3 - tried to go w/20kg but had to drop to 16kg.

12/7/2011 - day off

• Last day of class, then celebration dinner out.

12/6/2011 - Run, KB int

• Neighborhood run - 3.95 mi., 43:34, 11:02/mi.
• KB intermediate class - Kristine. Hard workout. Highlights: (a) bottoms up rev. lunge w/press 3+3 x 4 12kg (20 sec. hold at top, very hard); (b) SN 3+3x4, 3rd set w/24kg, PR, other sets w/20kg.

12/5/2011 - day off

• No exercise - last day of fall quarter IS310 lectures

12/4/2011 - KB pressing

• 16kg arm bars 3+3, 16kg halos 8+8, 14kg TGU 3+3
• GSQ 24kg 2 x 5 w/bands around knees
• MP ladders:
• 3 x (4 x 14kg, 3 x 16kg, 2 x 20kg)
• 1 x (3 x 14kg, 2 x 16kg, 1 x 20kg). 33 reps, +3 from best previous
• BB DL: 5 x 155, 3 x 175, 2 x 195
• 1H SW 24kg 6+6 x 5 sets
• Calf raises in rack - 4 x 5 @ 95 lbs
• Lever block pickups (seated) 4+4 x 5 sets
• Gripper work (CoC T) 3+3 x 3, no closes but felt good

12/3/2011 - KB int, taiji

• KB intermediate class - Carol
• Started with good TGU corrections, then snatch practice
• Corrections - compress belly to avoid hyperextension; lock elbow
• Swings and SLDL to warm up - DLs felt good from floor w/12kg
• Main workout - 8, 4, 6, 2 snatch 14kg w/2, 4, 6, 8 lockout & 2, 4, 6, 8 GSQ 16kg
• Taiji - pao chui work

12/2/2011 - run, gyro

• First long run in a good while - neighborhood to gyro, then home after
• Run/walk as required
• 7.15 mi., moving time 1:31, moving pace 12:46. Legs tired at end
• Excellent gyro session, the run/gyro combo is really nice

12/1/2011 - KB int

• KB int - Kevin
• Naked TGU R/L to warm up
• Gymnastica walkouts
• Kneeling PR 14kg 3/3 R/L
• Swing practice using stick - enlightening
• 1H SW 5+5 R/L 16kg
• Standing MP 2 x 2, 3, 5 R/L. 16kg for, 2 & 3, 14kg for 5s.

11/30/2011 - KB heavy SN, run

• KB heavy snatch day
• Armbars 12kg 3+3, halos 12kg 8+8, TGU 12kg 3+3 to warm up
• 5 x 1 chinups, Z between reps - felt great
• 5 x 5 24kg hike/swing/park
• 1 x 12 24kg 2H SW
• 20kg SN - 5 x 4 L/R, 5 x 3 L/R, PR
• Skipped pinching work, forearms felt pretty tired
• First run with new garmin 210 - lower tech but seems to work fine. HRM kicks in late, same as old one
• 3.4 mi., 37:34, ~10:45/mi.

11/29/2011 - KB int

• KB intermediate - Kevin
• Complexes vs. chains - which is harder?
• Pattern: 1H SW 3, 4, 5, SN 3, 4, 5, FSQT 3, 4, 5
• Complex, then chain on each side - all reps w/14kg

  

Complex Chains

11/27/2011 - KB HV SN

• KB high volume snatch day; went rogue after watching Tracy Reifkind vids
• Armbars, halos, bone marrow lunges, stepdowns to warm up
• 16kg TGU 1+1 x 2 sets, took a little tension out, felt great
• 20kg GSW 1 x 8
• KB SN 14kg - 170 in 10 min, 100 in first 5 min. Had about 30 sec. left at end.

11/25/2011 - KB PR

• KB press day
• Hip openers, pumps, balance work, foam roll, brettzel
• Arm bars 14kg 3+3, halos 12kg 8+8
• TGU 14kg 2+2
• GSQ 20kg x 10
• MP (14kg x3, 16kg x 2, 20kg x 1) x 5 sets
• BB DL 5, 3, 2 @ 145, 165, 185
• 1H SW 20kg 10+10 x 6 sets
• Plate pinches - 2x25lb smooth side out x 3 L/R, PR

11/23/2011 - day off

• No exercise - busy pre-turkey day at work, school
• Got CoC #T and #1 grippers - closed the T and almost closed the #1 out of the box!

11/22/2011 - KB int

• Pre-turkey workout at Kettlebility - Andrea
• 10 min. warmup, 10 min. warmdown, 40 min. of stacking workout below, all w/one bell (14kg). Anyone who got through the whole thing won a book (there were no winners).
• Got to Lizards, so 55 separate exercises.

T-Day Stackfest

11/21/2011 - KB heavy snatch day

• Warmup: Armbars 12kg, 12kg Halos x 8+8, 12kg 1/2 TGU x 3+3
• GSQ 24kg x 5
• Chins 5 x 1
• HSP 24kg x 5
• 2H SW 24kg x 12
• SN 20kg 3+3 x 10 sets - last couple of reps a little shaky
• Lever block - 4 x 7 L/R - forearms pretty tired

11/20/2011 - KB variety day

• Warmups - ASLR, soft rolls, halos 14kg 6/6, armbars 14kg 2/2
• TGU 24kg 1+1 x 2 sets - to elbow only, hard
• Various TRX, wall prying to open hips
• 5 x (KB SW 2x12kg x 5, KB LCCJ 2x12kg x 5; KB SW 2x14kg x 5, KB LCCJ 2x14kg x 5), rest between weights/sets.
• Run - Greenlake, 3.4 mi., 39 min., 11:28/mi. Tired after long workday Saturday, walked as needed. Beautiful, sunny day.

11/19/2011 - KB light snatch day

• Warmups - 12kg arm bars, 12kg halos 8+8, ASLR, soft rolls, frogs
• TGU 16kg 1+1 x 2 sets. Felt good.
• GSQ 20kg x 8
• SN  12kg - 9 min., 13 x 12, 1 x 11, 147 reps total. Rests on floor; need to move them to lockout.
• Overhead holds  24kg - 1+1 x 30, 35, 40 sec., PR
• Gripper - 3+3 x 5 sec. hold, closed all reps, PR

11/18/2011 - day off

• Intended to work out, but didn't happen.

11/17/2011 - KB int

• KB intermediate - Chris - focus on program minimum
• 10 min. TGUs - alternating 1/1 w/ 10kg, 14kg (one bell heavier, one bell lighter than normal)
• 10 min. SW - alternating sets w/ 20kg, 14kg, rest as required
• 3, 4, 5, 3 x (DBL DL 20kg/28kg, switch sides; renegade rows 2 x 16kg; FSQ 16kg L/R w/push press to 5 sec hold at end)
• 100 SW, light bell (12kg) w/o stopping
• 3 position abs: 10, 8, 6
• Massive forearm pump for everyone

11/16/2011 - off

• Day off - sore from yesterday's workout

11/15/2011 - KB int

• KB intermediate - Kristine - crazy workout
• 25 DL/50 SW - 16kg
• Hamstring sliders - 5
• 5 x (DBL DL 2x24kg x 3, 1H SW 20kg x 5)
• 20 DL/40 SW - 16kg
• 5 x (CL x 5, PR x 3, KS row x 5, all w/14kg)
• 15 DL/20 SW - 16kg
• Holds - 1 min. OH, 1 min. rack, 1 min. suitcase L/R, 14kg
• 10 DL/20 SW - 16kg
• Medicine ball throws to hip w/partner
• 5 DL/10 SW - 16kg
• Bicycle abs x 15 w/feet off floor

11/14/2011 - new program

• New program from the coach, three days a week instead of four since I wasn't getting four done anyway.
• Warmup - brettzel, soft rolls, ASLR, TRX squats w/prying, arm bars
• Halos - 12kg - 8 + 8
• TGU - 12kg - 2 + 2
• GSQ - 16kg - 1 x 10
• KB PR - 14kg x 3, 16kg x 2, 20kg x 1 x 5 sets
• BB DL - 135 x 5, 155 x 3, 175 x 2
• 1H SW - 20kg - 10 + 10 x 5 sets w/rest between hands and sets
• Simple, but far from easy!

11/13/2011 - day off

• Coach highly recommended taking a day off before starting the new program

11/12/2011 - KB int

• KB intermediate class - Kevin
• Main workout: snatch 5+5, 1H FSQ 4+4, renegade rows 3+3, 15 min.
• Taiji class - usual suspects, fun workout

11/11/2011 - KB coaching

• Session w/Kevin @ Kettlebility; new Z drills w/eyes closed and looking left
• Some workout done, but not written down

11/10/2011 - KB int

• Appetizer: 3 swings, 3 snatches, 3 FSQ, press to OH hold, get down, get up, swing/switch. 10 min.?
• Main workout: 20 alternating swings, 3/3 1/2 kneeling halo, uppercut drill, 10 GSQ, 5/5 renegade rows
• Did not write bell sizes down

11/9/2011 - off

• Lazy day - no exercise

11/8/2011 - KB EDT

• TGU 12kg - 2+2 to hand, w/prying
• GSQ 20kg 2 x 6
• SN EDT 16kg 16x5, 14x4, 11x3 - 169 reps. Wasn't feeling the love, this seemed like plenty
• Lever block - 10 lbs. 6/6 x 5 PR

11/7/2011 - off

• School day - no exercise

11/6/2011 - KB various

• Warmups - usual suspects
• TGU 16kg 1/1 x 3
• GSQ 16kg 1 x 10
• OH holds 24kg 4/4 :25 sec (PR)
• 2H SW 24kg :15/:15 @ 10 reps, 12 sets (couldn't reach 10 on 13th one)
• Gripper 4/4 5 sec. hold

11/5/2011 - KB int, run/walk, taiji

• Ran to KB class - 0.7 mi.
• TGU 12kg 3+3 to warm up
• PCP 50 reps - alternated 16kg and 20kg
• 4 x (pushup -> pike x 5, back bows x 3 10 breaths, 1/2H SW 20kg 5x5)
• For time - 1 CL, 1 SW, swing switch, 1 CL, 1 SW. Started with 16kg, dropped to 14kg
• GSQ - 20kg x 8, then suitcase DL to a hold 20kg L/R, GSQ x 6
• Various knee flip patterns at end
• Ran/walked to taiji - 2.5 mi. - about 1.25 hrs of practice (legs tired)
• Ride to lunch w/Tom
• Walked home from lunch, ~1.8 mi. Total of 5.1 mi. of walking running, ~13 min./mi. pace

11/4/2011 - KB SN (light)

• Did not do much warmup - pressed for time
• TGU 12kg - 3+3. All reps felt good.
• GSQ 20kg -  2 x 6. Did TRX SQ before, reps felt really good.
• SN 12kg -  7 min. 140 reps. Timed sides to hit 10 reps on 30 sec. mark.
• BB DL - 2 x 135, 155, 175, 195, 215. Last set hard.
• Lever block - 10 lbs. 5/5 x 6 sets.

• Gyro - planned to take it easy, but ended up doing hamstring series w/Lindsey & Jean. Fun!

11/3/2011 - KB PR day

• Warmups - wall SQ, brettzels, foam roll, frogs, ankle tilts, toe pulls
• TGU 14kg - 3/3. Still hard but getting easier.
• KB PR - 1, 2, 3, 4 x 12kg, 14kg, 16kg. All reps felt good. Music in bsmt helped.
• SN 20kg 5/5 x 5 sets
• 1H SW 2kg 5/5 x 5 sets
• Gripper - 3/3 x 5 sec. hold. Right hand is getting close!

11/2/2011 - day off

• Day off - no exercise

11/1/2011 - KB int

• KB intermediate - Andrea
• TGU practice to warm up, with hip openers to increase ROM. Worked w/12kg.
• Main workout - 15 min of:
• DBL DL 2x28 kg x 5 reps
• Static start swings 24kg x 5
• Super slider x 5
• TRX postural pulls x 5
• KB OH reverse lunges 14kg 3/3

10/31/2011 - BW GTG

• Tired after EDT day - GTG body weight only
• 4 rounds of: 3 x band pullups, 3 x band chinups, 3 pushups, 3 burpees, 10 BW SQ, 10 hamstring pulls on ball, 50 jump rope (running), 5/5 calf drops

10/30/2011 - KB EDT

• Warmups - brettzel, ASLR, frogs, ankle tilts, toe pulls
• 1/2 TGU 14kg -  2/2 to hand w/prying
• GSQ 20kg -  2 x 6
• SN 16kg - 190 reps, PR. Divided time into 6x2.5 min., went 40, 40, 30, 30, 20, was planning to finish w/20 to hit 180 reps, but had gas in tank for 10 extras.
• Finisher - skull crushers 14kg 5 x 3

10/29/2011 - KB int, taiji

• KB intermediate - Carol.
• Light TGUs to warm up, get chest open. Open chest in all positions, incl. very bottom.
• Z drills on hip (rehab position) really improved range of motion.
• Snatch practice; lock out elbow, proud chest, finish the hips, wait for the bell.
• Workout: 1 SW, 1 CL, 1 SN, 1 TGU, switch x 15 min. Hard. Started w/14kg, dropped to 12kg at end.
• Finisher: 10 rounds of 5 swings, 24kg w/partner - you go, I go.
• Gripper play after class. The #3 did not move.

10/28/2011 - gyro

• Gyro only; nice workout but took it easy as everything sore after double yesterday.

10/27/2011 - KB workout #2 (kb int)

• KB intermediate - Kristine. Knee tag to warm up
• 5 x (1 H DL 28kg 5/5; 1H SW 24kg 5/5, 1H SW 20kg 10/10). Stretches between rounds.
• 4 x (Dbl FSQ 2x16kg x 7; KS row 16kg x 7 L/R). Used 2x14kgs for last round of FSQs.
• 3 x (GSQ 16kg x 10; pushups 10; Dbl HP 2x12kg x 10). Pushups very ugly, need work.

10/27/2011 - KB workout #1

• Early workout w/intention of heading to Portland
• TGU 16kg 1/1 x 3 sets
• GSQ 16kg 2x5
• OH hold 24kg :30/:30 1/1 x 3 sets, 1 min. rest between sides
• 2H SW 24kg :15/:15 x 5 sets
• Gripper - 1/1 x 3 sets, 5 sec. hold. R hand still not closing w/good set

10/26/2011 - KB SN

• Workout #2 - normal warmups
• TGU 12kg 3+3
• GSQ 20kg 2 x 6
• SN 12kg 8 min. of 9/9 L/R :30/:30 - 144 snatches total
• Pinching - lever block 7.5 lbs 5/5 x 5 sets
• Plate pinches - 3 x 10 lbs. smooth side out 1/1 L/R x 2 PR

10/25/2011 - run, other

• Walk/run in neighborhood - first one in a while. 1.8 mi., 23:19, 12:53/mi. Nice day, knees a little sore going downhill.
• Other exercise possible, but not written down if so.

10/24/2011 - KB PR

• Workout #3 - normal warmups
• TGU 8kg 3+3
• BB DL 155lbs 2x5
• KB PR 12kg, 14kg, 16kg - 1, 2, 3, 4
• 1H SW 20kg 5+5 x 10 sets

10/23/2011 - KB various

• Half-hearted workout day after snatch test
• 4 rounds of:
• TGU to hand 20kg 1/1
• Pullups x 3 w/band
• Chinups x 3 w/band
• TRX rows x 5

10/22/2011 - KB adv

• KB advanced class - Kevin. Everything was a warmup to the snatch test; got 97 reps w/16kg, nothing left in the tank.
• Pattern: 10/10/10/10, 8/8/8/8, 7/7. Set bell down, then 7 on left, 4 on right.

10/21/2011 - KB workout #2

• Skipped snatch workouts pending snatch test @ kettlebility tomorrow.
• Warmups - brettzel #2 2/2, arm bars, tactical frog, hip flexor stretch, TRX prying
• TGU 16kg 1/1 x 3 sets. Felt great.
• GSQ 24kg 4 x 3 sets. Hard
• OH hold 24kg - 1/1 x 3 sets x 30 sec. 1 min. rest between holds
• 2H SW 24kg :15/:15 x 14 sets
• Gripper - 1/1 x 3 sets, 5 sec. hold. Could not close gripper w/good set on any of the reps.

10/20/2011 - bike, KB int

• 30 min on bile on trainer, felt great
• KB intermediate class - Kevin
• Warmup: (TGU to elbow 10kg 5+5;DL 3xkg  x 10; park swings 14kg 5+5) x 3 sets
• 1H swing practice: roundabouts, then partners w/one doing TRX prying, other alternating hand swings
• Main workout: complex w/14kg of (1H SW, clean, FSQ, press) L/R x 2, 3, 5. Tricep raises 2, 3, 5 between complex sets

10/18-19/2011 - off

• 2 days in a row off - still getting the school groove down

10/17/2011 - KB workout #1

• Warmups - prying, brettzels, arm bars
• TGU 10kg 3+3 (all on L, then all on R)
• GSQ 16kg 10 x 1 set
• Press ladders - 1, 2, 3, 4 x 12kg, 14kg, 16kg. All sets felt good
• 1H SW 20kg 5+5 x 10 sets

10/16/2011 - KB workout #4

• Warmups - brettzels, arm bars, toe pulls, GSQ w/prying
• 1/2 TGU 2/2 x 12kg - prying everything open
• GSQ - 2 x 6 20kg
• EDT snatching 16kg - 24x5, 6x4, 9x3 - 171 reps total
• Lever block - up to 7.5 lbs 10/10 x 3 sets

10/15/2011 - Run, KB int, taiji

• Run - 1.75 mi. on track, 18:21, 10:24/mi. Still dark out, nice and cool.
• KB intermediate - Carol.
  
• 20/5 SW 20kg w/partner, "you go, I go".
• Hip flexor stretch, gridges, 10 sec. mtn climber x 2 to get core warm.
• DL 1/10 x 24kg, 6 drags, 2 hangs from pullup bar x 2 sets
• Main workout:
• Renegade rows 2, 4, 6, 8 16kg (set of 8 w/14kg). More low back engagement needed
• Dbl PR 1, 2, 3, 4 16kg (set of 4 w/14kg). Leaning a little back at top.
• Dbl offset swings, 20kg/14kg x 10 for first 3 rounds, 16kg/14kg for last round.
• Taiji - the usual fun, big group.
  

10/14/2011 - KB workout #3

• Warmups
• TGU 1/1 16kg x 3 sets
• GSQ 1/10 16kg
• Overhead holds 24kg :20/:20 x 3 sets
• 2H SW 24kg :15/:15 x 12 sets
• Gripper work - 1/1 x 3 sets w/5 sec hold
  

10/13/2011 - pullups, KB int

• GTG pullups on the hour; 1 pullup, 1 chin each time. 5lb weight on ankle for a couple of them.
• KB intermediate class - Andrea
• 100 2H SW 20kg (4 x 25)
• TGU 1/1/1 L/M/L 10kg/12kg/10kg
• Main workout - 5 sets of the exercises below
• Goblet SQ 10 x 16kg
• Bottoms up MP 5, 4, 3, 2, 1 12kg
• DL 10 x 24kg
• Split SQ to push press x 3, rev. lunge from rack (req. was overhead) x 3 R/L
• 10 2H SW 20kg
  

10/12/2011 - day off

• Intended to work out in the evening, but nothing left in the tank.
  

10/11/2011 - KB press day

• TGU 10kg 3/3
• Goblet SQ 16kg x 10
• Press ladders: 1, 2, 3, 4 x 12kg, 14kg, 16kg - 30 reps L/R
• 1H SW 20kg 5/5 x 10 sets
  

10/10/2011 - day off

• Day off, no exercise.
  

10/9/2011 - KB various (day #1)

• Warmups - hip flexor stretch, frogs, GSQ prying, foam roller, brettzel, 8kg arm bars
• 10 GSQ 16kg (2 x 5)
• Press ladders - 1, 2, 3, 4 x 12kg, 14kg, 16kg
• 1H SW - 10 x 5/5 20kg
• Forgot the TGUs - will add those tomorrow
  

10/8/2011 - KB int, taiji

• Warmups, then TGU to elbow 1/1, 2/2 3/3 14kg. Not alternating is much harder
• Overhead holds 14kg - twists, prying, marching. Also bar spreading to open chest
• 3 x (10 DL 28kg, 5 drags 28kg, 10 2h SW 28kg)
• 5 x (TRX pistols 2/2, 10 2H SW 28kg, 5/5 SN 16kg)
  

10/7/2011 - KB various

• TGU with dumbbell, pumps to warm up
  
• 3 x (5 Kickstand DL 20kg L/R, 5 FSQ 2x14kg)
  
• 3 x (10 2H SW 24kg, 5/5/5/5 1H SW 20kg)
• 1, 2, 3 x (SW, HP, SN 20kg L/R)
• 1 x (SW, HP, SN 24kg L/R)
  

10/6/2011 - run, KB int

• Run, hit a few hills in the neighborhood. 2.15 mi., 24:33, 11:29 mi.
• KB intermediate class - Kevin
• Warmed up with 3/3 TGU 10kg, 3 on each side w/o changing.
• Tall kneeling press, 2x3/3 16kg
• 3 x (PR 3/3 14kg, 2/2 16kg, 1/1 20kg, 10/10 1H SW 20kg)
• 10, 8, 6, 4, 2 GSQ 20kg with 5/5 1H SW 20kg between sets. Bonked on the last set of swings, finished it up after class.
  

10/5/2011 - day off

• Home from San Fran, no exercise.
  

10/4/2011 - hotel gym

• 20 min. elliptical with up/down resistance
• 20 min. bike, also with increase/decrease resistance
• 5 x (5 dbl press, 5/5 renegade rows, 5 bench press) 2x25 lb dumbbells.
  

10/3/2011 - hotel gym

• 3 x 10/10 cowboy DL 25 lbs.
• 3 x 10/10 DB snatch 25 lbs.
• 3 x 10/10 TGU to elbow 25 lbs.
• 3 x 10R/7L rev. lunges 2x15 lbs.
  

10/2/2011 - hotel gym

• 5 x 50 jump rope, 5 pushup to warm up
• 5 x 10/10 1H SW, 25 lb. DB
• 10 x (3 dbl press 2x25 lb., 3 FSQ 2x25 lb.)
  

9/29-10/1/2011 - MIA

• Workouts and days off missing here. Definitely one day off for travel, one misc. workout on the road in California, something else, not sure what.
  

9/28/2011 - kb various

• 3 x (3 pushups, 1/1 pullups from block, 3/3 rows 20kg, dbl PR 3/2x14kg, pullovers 3/12kg, dbl BP 3x/2x12kg)
• Run around neighborhood - 1.75 mi., 18:29, 10:31/mi.
  

9/27/2011 - KB int

• KB intermediate class - Andrea
• Warmup - 3 x (DL 20kg, 5 both, 5 L, 5both, 5, R, 5 both), 5/5 lizards, 10 SW 28kg).
• Swing progressions - alternating sets, working with bands against wall and 20kg swings. 2 rounds of 3 with bands (a) around hips and snapping, and (b) breaking band between legs and snapping.
• Main workout - rounds of ropes, TRX pulls, swings, kneeling PR, cleans, OH lunges, 1H DL.
• Finished with clean corrections (elbow back, open hand at top).
  

9/26/2011 - day off

• Day off, no exercise.
  

9/25/2011 - adv. lifts seminar

• Advanced lifts seminar at Kettlebility with Zar Horton Sr. RKC. Worked on the windmill, bent press, clean and jerk, and pistol. All hard, but great cues to work on.
  

9/24/2011 - Walk, taiji

• Walked to dojo, ~2.6 mi.
• Chen class, 1.5 hrs. - 96, pao chui. Ride to lunch w/Tom.
• Lunch -> Fremont to get hair cut.
• Fremont -> home.
• Total walking ~7.4 mi., 2:06:23, ~16:20/mi. moving pace. Data is here.
  

9/23/2010 - walk to UW

• Walk to/from UW for ISOM department meeting. About 3.5 mi. round trip, about 30 min. each way. Nice day.
  

9/22/2011 - KB int

• KB intermediate - started with Andrea, ended w/Chris.
• TGU -> elbow 3/10 L/R
• CL/FSQ ladder - 8 CL/3 FSQ, 5 CL/3 FSQ, 3 CL/1 FSQ. 20kg in air whole time
  
• TGU -> elbow 1/10 L/R
• CL/FSQ ladder - 8 CL/3 FSQ, 5 CL/3 FSQ, 3 CL/1 FSQ. 20kg, set bell down between sets.
• TGU -> elbow 1/10 L/R
• High rep swing ladders - 2, 4, 6, 8, L, switch, R x 10 (60+100+140+180=480 swings). Did 2, 4, 6 with 14kg, 8s with 12kg.
  

9/21/2010 - Gyro

• Gyro independent - nothing special but felt good. Correction of the day was keep legs engaged and "push away" from the hips (harder).
  

9/20/2011 - Run, KB int.

• Run around greenlake and ath. fields. Run 3, walk 2 throughout. 3 x 1 min. strides at end. 3.9 mi. Moving pace 11:59, so right on target. Data is here.
• KB intermediate class - Chris. Did not write workout down, but it included lots of swings (started with 100, ended with :30/:30 10, 10+1, 10+2, ..., 10+10.
  

9/19/2011 - day off

• Day off, no exercise.
  

9/18/2011 - KB EDT

• EDT pairs for 3 x 15 min
• 5 x (LCCJ 5/2x14kg, RR 5/2x14kg)
• 5 x (SN 5/14kg L/R, FSQ 5/2x14kg)
• 7 x (jump rope 50 (running step), 1H SW 5/20kg L/R)
  

9/17/2011 - KB int, taiji

• KB intermediate - Kevin
• 3/3 TGU to elbow to warm up
• 3 x (KB DL 5/2x24kg, 30 sec plank)
• 2 x (2, 3, 5 seesaw PR (2,3 -> 16kg, 5 -> 14kg), 2,3,5 hike/swing/park 24kg)
• 4 x (5, 10, 15, 10 SW 24kg, 16kg, 20kg, 2, 3, 4, 5 pushups). Hard finisher.
  

9/16/2011 - KB/BB various

• 5 x (BB DL 3/135, Pullups w/band 3)
• 5 x (KB strict dbl PR 3/2x14kg, pushups 3)
• 5 x (FW 50 steps 2x20kg, ab wheel 5)
  

9/15/2011 - KB int

• KB intermediate class - Andrea. Attended class after flight home from Norway, very spaced.
• 1/1x3 TGU 10kg
• 100 SW 14kg
• Various split squat sets - 5/5 each side, cleaning 12kg and DLing 16kg. Presses, cleans, reverse TGU, snatch, overhead hold
• (10, 8, 6, 4, 2) TRX pullups, KB DL 28kg
  

9/14/2011 - Norway

• Not sure what happened - did something but didn't write it down
  

9/13/2011 - Oslo hotel gym

• 15 min stationary bike
• 5x5 incline bench, seesaw press, overhead press. 3 sets with 2x16kg, last 2 sets with 2x14kg.
• 1000 m. on erg
• 2x5 abs and back
• 1500m on erg
• stationary bike to complete an hour
  

9/6-12/2011 - Norway

• Various walking, workouts, etc. in Norway. Good workout in gym on ferry w/Pia, couple of days of significant uphills while walking around.
  

9/5/2011 - LCCJ, walk before Norway

• On the minute LCCJs, alternating 4/2x14kg, 3/2x16kg 10 sets each.
• Neighborhood walk w/Pia, 30 min.
  

9/4/2011 - run, taiji

• Run to good shepard, 1 hr taiji (2 x 96 w/focus on tall spine). Up to woodland park, around greenlake, through neighborhood. Walked 2, ran 3, for 5.25 mi., 1:05:28, ~12 min/mi pace. HRM once again failed to start getting a heartbeat until about 10 min. in. Pace felt good throughout. Very nice day. Data is here.
  

9/3/2011 - KB int, taiji

• KB intermediate - Andrea. Focus was program minimum.
• TGUs - 10, 12, 14 1/1 to warm up.
• Swings for 10 min; used 16kg for 1 hand, 20kg for 2 hand. Sets of 20-25, working on form.
• Main workout - 15 min. (all 14kg, got through 3 rounds of everything but FSQ):
• Renegade rows 5/5
• 20 hand to hand (DARC) swings
• Strict press (heels together) 5/5
• 20 DARC swings
• FSQ w/1 bell in rack 5/5
• Taiji after; little applications, then 96, then pao chui
  

9/2/2011 - Gyro

• Gyro - private session. Focus was on length in lower back; felt about 4 in. taller at end.
  

9/1/2011 - KB int

• KB intermediate - Kristine. Major sufferfest.
• (14kg) 20 cowboy DL, 40 DARC swings, 10 pull/catch/SQ/PR
  
• (14kg) On the minute snatches, 6/6 x 14 min.
• (10kg) Bottoms up clean, 3 FSQ, 3/3 lunges L/R x 2
• (14kg) repeat cowboys, DARC, P/C/SQ/PR
• (14kg) 10, 8, 6 (renegade rows, high pulls), 10 bicycle abs
• (14kg) 10 cowboy DL, 20 DARC swings, 5 pull/catch/SQ/PR to finish
  

8/31/2011 - BB DL

• BB DL singles - alternating hands, conventional/sumo.
• 1/1 @ 195, 1/1 @ 205, 1/1 @ 215, 1/1 @ 225. Conv. @ 235 came right up, but could not budge it sumo.
  

8/30/2011 - KB int

• KB intermediate class - Kevin. Shoulder opening (arm bars, TGUs) to start, then pressing patterns.
  
• Main workout - 3 x (3 hikes, 3 hike/park/swing, 3 swing, 3 clean, 3 press, 3 front squat) L/R. Did first two rounds w/14kg, last with 16kg.
  

8/29/2011 - off

• No exercise, full rest day
  

8/28/2011 - run, taiji, run, BYOB

• Parked car at greenlake, ran to good shepard, 1 hr. taiji practice, ran to Phil's for coffee, walked to car. 4.8 mi., 1:00, 12:16/mi. Data is here.
  
• BYOB - Kevin. 1H swings and DL to start, then animal patterns across the field, overhead walks, snatches 10/8/6 L/R 14kg to finish.
• Fun workouts but too much (~3 hrs total), knees sore afterward.
  

8/27/2011 - walk, KB int, walk, taiji, lunch, walk

• Walk to WEW in early am, 2.2 mi.
• Ride to Kettlebility w/Kevin
• KB intermediate - Andrea. 100 SW (all 1H, 16kg) to warm up, then TGU skills, then clean skills. Main workout - sets of 5 CL 12kg, 16kg, 24kg, alternating hands. Cleans w/24s felt a little unsteady, but doable.
• Walk to taiji, ~2 mi.
• Taiji class - more pao chui, got there too late to go through the 96. Ride to lunch w/Tom.
• Walked home from lunch, another 2 mi., but forgot to turn the HRM on.
  
• Total of 6 mi. walking for the day - all captured data is here.
  

8/26/2011 - day off (almost)

• Mostly a day off, but had to try a few sumo DLs after reading a post from Pavel on DD.
• 1, 2, 3 x 185 (overhand grip)
  
• 4/1 x 205 (alternating grip)
  
• Form is different...knees pretty wide, as no knurling on bar in the right place for a narrower grip. Felt good though.
  

8/25/2011 - run, KB int

• Morning - run around greenlake - 3.4 mi., 34:52, 10:13/mi. Walked 1 minute uphill on the way home. HRM didn't start to register until about 10 min. in. Data is here.
• KB intermediate - Andrea. TGU practice, up to 1/1 14kg w/spotter. Skill work on dbl cleans, incl. lots of dbl swings.
• RKC Grad workout: uneven bells (12kg/8kg) 15 min. of 10 swings, 1 clean, 3 presses, 5/5 knee highs, then switch side. Presses were very hard at the end, but form stayed solid.
  

8/24/2011 - KB LCCJ, gyro

• KB LCCJ, laddered weight/reps. All sets on the minute for 16 min. of work
  
• 4 x (4 @ 2x12kg; 3 @ 2x14kg; 2 @ 2x16kg; 1 @ 2x20kg).
• Reps with double 20s were a little ugly but went up.
• Gyro - good general workout, really felt legs after LCCJs
  

8/23/2011 - KB int

• KB intermediate - Kevin. Worked on swing clean progressions; key correction was drop the bell straight down the body, then push it back, hip snap back up.
• Most 1H swings (sets of 10/10) w/20kg
• Main workout: C&P 2, 3, 5 (2, 3 w/20kg, 5 w/16kg); 10 1H SW L/R 20kg; 5 GSQ 20kg.
  

8/22/2011 - day off

• Full day off, no exercise
  

8/21/2011 - BB various w/fat gripz, city hike

• BB & ab wheel w/fat gripz.
• BB DL 4/3x135. Overhand grip.
  
• BB PR 4/3(65, 75, 2x85)
• BB BP 4/3x95
• Ab wheel rollouts 4/3
• City hike w/Pia, 5.6 mi. around UW on Burke Gilman and through Ravenna Park. Data is here.
  

8/20/2011 - KB int, taiji

• KB intermediate - Kevin. Swings & TGUs to start, 50/40/30/20 20kg with 3/3 TGUs to hand in between. Main workout - more swings, 50/40/30/20 16kg with GSQ curls x 5 each set. Simple, but not easy.
• Grip got smoked pretty good on account of the plate pinches yesterday.
• Taiji - pretty lazy, new pao chui moves and partway through the 96.
  

8/19/2011 - KB doubles

• 3 sets of:
• 50-60 jump ropes
• 2x12kg 4 SW, 4 FSQ, 4 PR, 4 RR
• 2x14kg 3 SW, 3 FSQ, 3 PR, 3 RR
• 2x16kg 2 SW, 2 FSQ, 2 PR, 2 RR

8/18/2011 - KB int

• Morning: 2 mi. on track to test knees - felt great. 5 min. walking, 20 min. run (~2 mi.), then 5 min. walking to cool down. Data is here.
  
• Evening: KB intermediate - Kristine
• 15 min. snatching on the minute - 5 x (9, 8, 7 L/R) 14kg for 240 reps. Smokefest. No torn calluses.
  
• Various deadlifts, pushups, other fun afterward.
• Finished with bottoms-up cleans to a hold for 30 sec. 2L, 2R. Shaky.
  

8/9/2011 - run, KB int

• Run - LT day. 10 min down to greenlake track, 3 x 6 min. comfortably hard, ~9 min. mile pace, w/1 min. rest between rounds, then 10 min. easy home. 4.1 mi., 39:19, 9:30 overall, 370 calories. HR 173 at end. Data is here.
  

8/8/2011 - off

• Day off, mobility drills but nothing else
  

8/7/2011 - run, BB/KB shorty

• Run - Ballard Locks to Discovery Park. 6.3 mi., 1:18:56, moving pace 12:11, 600 ft of gain, 641 cal. Data is here.
• Afternoon - quick BB/KB workout
• BB BP 5/3@115
• KB LCCJ 5/3@2x16kg
• Pullup to pushup; got one set of 3/3, L shoulder started to hurt on second one so stopped there.
  

8/6/2011 - KB int, run/walk

• KB intermediate - Chris
• Warmup - 3 x (10 2h DL 24kg, 5/5 1h DL 20kg)
• 4 rounds of the exercises below:
• 5 pushups, 5 GSQ 24kg, 10 TRX pullups, SLDL 5/5 20kg, lat jumps 50, hip flexor stretch L/R
• :15/:15 - SW 24kg, mtn climbers, SN L 16kg, SN R 16kg, Plank
• Great workout!
• In afternoon, ran to haircut, walked back. 4.3 mi., 1:02:18, moving pace 13:26/mi., 399 cal. Data is here.
  

8/5/2011 - day off

• Not intended but needed after dbl workout on Thurs.
  

8/4/2011 - run, KB int

• Neighborhood road run in late morning. Focus was on slow pace, forefoot strike. 3.95 mi., 40:24, 10:10/mi. Data is here.
• KB intermediate - Kevin. Worked on shoulder mobility (pressing with bands -> very hard), then 10 min. EDT w/ 5/5 snatches 16kg and 3 x FSQ 20kg. Everyone was pretty smoked.
  

8/3/2011 - gyro, EDT DL/PP

• Gyro - independent. Good general workout.
• Evening - EDT
• BB DL - 12/5x145 in 15 min. 60 reps. Switched to mixed grip on set 7.
  
• KB PP - (8/5, 6/4, 6/3, 2/2)x16kg. 43 reps each side.
  

8/2/2011 - KB int

• KB intermediate - Kristine. Rough workout - 100/50/25/12/6/3 swings 16kg w/3 GSQ between sets as an appetizer. Dbl swing/clean/press ladders - 5/1/5 down to 1/5/1, then 4/1/4, 3/1/3, 2/1/2. 3 rounds of halos, bird dogs, pullovers, dead bugs. 1 police academy round (30 sec.): jumping pullup to burpees, swings, 90/90 abs, rest.
  

8/1/2011 - off

• Day off - no exercise. Good PT session w/Heidi.
  

7/31/2011 - KB BYOB

• Run on track & around ball fields to make 2 mi. total. 2.1 mi., 23:25, 10:50/mi., 123 cal. Data is here.
  
• BYOB @ greenlake - Kevin/Carol. All work w/12kg, taped callus and had no problems. Lots of swings, walks etc.
  

7/29/2011 - Gyro private

• 1x1 w/Lindsey, focus was on core movement. Good checklist from head down to feet to work on going forward.
  

7/30/2011 - run, KB, run, taiji

• Run w/garmin but no HRM. To kettlebility, ~0.7 mi.
• KB int - Kevin. No one else showed, so lots of Z work to start, then EDT snatching 16kg for 15 min. 20/5, 10/4, 4/3 for 152 reps total. Should be easy to beat. Tore callus on L ring finger.
  
• Ran to taiji, another 1.5 mi. Good class, bagged on broadsword to focus on 96 and pao chui.
  

7/28/2011 - AM @ Hillsboro, PM KB int

• Morning workout @ Hillsboro, in a field next to the county fair.
• Various BW work: jump rope, sitouts, 8-count man makers, jumps onto hay bale, criss cross, BW SQ. ~30 min.
• Evening: KB int - Kristine. Hard workout which is lost to memory.
  

7/27/2011 - run @ Hillsboro

• Run around Hillsboro, OR airport - looked like about 3 miles but ended up being 6. Nice to have road shoes again. Beautiful day.
• 6 miles, 1:03:27, 10:22/mi., 665 cal. Data is here.
  

7/26/2011 - off

• Travel day Netarts -> Hillsboro - no exercise
  

7/25/2011 - more KBs on the beach

• On the beach @ Seaside w/Pia
• 5 x (KB SW 10/16kg, KB DL 10/16kg)
• KB SN/FSQ ladders (1/5, 2/4, 3,3, 4/2, 1/5)
• KB CL to lunge 1,2,3,4,5 (1 CL/rung)
• 5 x (5/5 KS DL 16kg, 5/5 1H SW 16kg)
  

7/24/2011 - KBs on the beach

• KB workout on the beach in Seaside, OR
• KB PR 4 x (1, 2, 3, 4) 16kg; 1 pushup per rung; jump rope practice between sets
• KB 2H SW 4/40 16kg
  

7/23/2011 - BB/KB OTM

• Short workout before heading down to Oregon - added one rep to DL/LCCJ, 2 reps to SW/SN. 6 rounds of each exercise on the minute in turn, 30 min. total
  
• BB DL 4/145
• LCCJ 4/2x16kg
• KB 2H SW 12/24
• KB SN 5/5x16kg
  

7/21/2011 - neighborhood run

• Run around neighborhood - nice having road shoes. 3.9 mi., 41:22, 10:15/mi., 412 cal. Data is here.
  

7/17/2011 - run, BB BP

• Run - from parking lot @ lower woodland, around lake. Light rain, but nice day to be out. 4.0 mi., 40:07, 9:58 mi., 367 cals. Data is here.
• Evening - BB BP. 3/5x95, 3/3x105, 3/2x115, 3/1x125.
• Quad engagement w/band 3/5 L, 5/5 R
  

7/16/2011 - KB int, taiji

• KB intermediate class - Andrea
• Main workout: 5 x (KB dbl SW 10/2x14kg; seesaw press 5,5/12kg; KB DL 5,4,3,4,5/32kg; rope pull; GSQ 5/20kg; pushup 1,2,3,2,1; standing jump 10)
• Finished with Z health knee health exercise; 2 sets of 5 L/R produced a huge quad pump and autonomic sweat
  

7/15/2011 - GTG BB/DL day

• Fun variant - worked on the minute, but split the work into short bursts. Started with 2 rounds the four exercises, then went to 3 for 20 rounds total (2/3/3/3/3/3/3).
• Exercises: BB DL 3/145; KB LCCJ 3/2x16kg; KB SW 10/24kg; KB SN 4,4/16kg
  

7/14/2011 - UB general

• Was going to take a day off, but did a little upper body work in evening.
• 4 x (KB dbl pr 2x12/5; pullups off block x 3 (varied grip across sets); KB dbl pr 2x16/3; slow pushups x 3).
  

7/13/2011 - short run, gyro

• Run on track before heading to gyro - 1.25 mi., no time. Felt great to run.
• Gyro - good workout, moved weight up to 40 lbs per side for legs.
  

7/12/2011 - run, taiji int

• 3 x (6 DL 24kg, 10 SW 16kg) to warm up.
• Run in neighborhood in road shoes; first time back since bike crash. Felt good though knees still a little tweaky. 1 mi., no time.
• KB intermediate class - Kevin. Main workout was double bells, used 2x14kg for everything and felt good. 3 rounds: dbl rows 6/8/10, seesaw press 3/4/5, pushups 2/3/5, dbl swings 12/13/15.
  

7/11/ 2011 - days lost

• Few training days lost to a bike crash on 7/2 - left knee still hurting going up stairs. Some upper body work in the interim (incl. BP PR, 2 singles @ 135) but not recorded.
  

6/28 - KB various

• Workout in hotel room @ Hillsboro, OR, all w/20kg bell
  
• 3 x (KB DL 10, TGU to elbow 1/1). Last TGU rep ugly
  
• 4 x (power swing 2/3/4/5, kickstand DL 2/3/4/5 L/R)
• 5 x (clean and push press 2, hand to hand swing 5/5)
  

6/25/2011 - KB/BB various

• On the minute - 56 min total
• 14 x (BB DL 145/3, LCCJ 2x16kg/3)
• 14 x (KB 2H SW 24kg/10, KB SN 16kg/4/4)
  
  

6/21/2011 - KB int

• Christine - hard day
• KB DL 24kg/10 - warmup
• KB SW - 2 x (20/24kg, 10/2x14kg), 2 x (15/24kg, 5/2x14kg)
• 2 x (dbl sw x 5, see saw press x 5, bear crawl 3/3), then same with 5s
• 3, 4, 5, 4, 3 pull catch, goblet squat, reverse lunge; started w/14 down to 12
• Alternating sets: SQ 10, 8, 6, 4, 2, PR/Triceps/Halo 5, 4, 3, 2
• Dead bugs and side activation to finish
  

6/19 - BB/KB various

• On the minute - 48 min total
  
• 12 x (BB DL 145/3, LCCJ 2x16kg/3)
• 12 x (KB 2H SW 24kg/10, KB SN 16kg/4/4)
  

6/16/2011 - MKE gym

• 40 min treadmill, more walking than running. Approx. 300 cal. per machine
• 5 x (10/8/6/4/2 DB PP 2x25 lbs; 3 pushups)

6/15/2011 - day off in MKE

• Day off, slept in, no exercise
  

6/14/2011 - MKE gym

• 30 min treadmill, half walking
• 5 x (70-100 jump rope, 3-5 burpee/man makers)
• 5 x (5 mtn climbers L/R, 5 lizard crawls L/R, 8 bone marrow lunges L/R, 10 SQ to tiptoes)

6/13/2011 - MKE gym

• 45 min treadmill; run 5, walk 3 eventually
• 5 x (5 double DB press, 5 FSQ, 5 RRL/R 2x25lbs)
• bird dogs 2 x 10/10, 2 x 15/15

6/11/2011 - KB int

• Kevin
• 1/1 TGU 12kg
• TGU practice - first half
• KB SW 24kg & KB DL 36kg - warmup
• SQ/PR practice
• Workout - 5 x (SQ/PR 20kg/3, KB SW 24kg/10)
• Ape/beast/crab practice at end
• Taiji practice @ park afterward - no record of activities
  

6/10 - KB/BB various

• On the minute - 20 min total
• 10 x (BB DL 145/3, LCCJ 2x16kg/3)

6/7/2011 - Run, KB int

• Run on greenlake track, see how the knees felt (good). 1.5 mi., 10:30/mi. Looked like it was going to rain, but nice and cool and no wetness. Data is here.
  

6/6/2011 - BB/KB easy day

• 5 x (BB DL 5/95, KS DL 5 R/L x 24kg). Quick and easy workout, 15 min. max and felt really good.
  

6/5/2011 - walk, BB various

• Walk along beach route in West Seattle. Beautiful day. About 2 mi. total, too many people.
• Evening - BB various
• BB DL - 2/5x135, 2/5x145, 1/5x155
• BB 1/4 SQ - 5/5x135
• BB calf raises - 5/5x135
  

6/4/2011 - taiji, kb various

• Morning - 2nd half of taiji class outside in woodland park. Good pass through 96, pao chui a little lame (l knee a little sore), good corrections on broadsword.
• Evening: KB practice
• 5 x (LCCJ 2x16/2, Dbl FSQ 2x12/2)
• 5 x (LCCJ 2x12/2, Dbl FSQ 2x16/2)
• 4 x (50 jump ropes, 8/8 SN 16k). Was very tired, jump roping was pretty bad. Snatching was fun.
  

6/3/2011 - day off

• Day off from exercise; worked in yard but no exercise
  

6/2/2011 - kb int

• TGUs 7 min. (maybe 9 min). Started w/16kg, first couple of reps felt almost easy. Ended up belling down to 14kg for last couple of reps.
• 2H SW 10 min. 20kg. Did sets of 10 with active recovery, focusing on pop at top of rep w/bell floating.
• Main workout: (8-7-6-5-4 dbl CL 14kg, 1-2-3-4-5 RR 14kg, 5 DL 2x14kg, 5 "making soup on ball"
• After burn: 3 x (20 alternating swing 16kg, 10 sitouts). Need to work on sitouts, they sucked.
  

6/1/2011 - BW, gyro

• BW workout: 10 x (2 8 count man makers, 1 pullup). 1st time with MMs, not as bad as expected. All pullups felt good until last 2 sets.
• Gyro - 1x1, worked on new jumping sliding machine with an emphasis on hip opening, which really seemed to work.
  

5/31/2011 - KB int

• KB intermediate class - Andrea
• Didn't write workout down, but there was some snatching to reverse lunges (top of TGU down) with heavy-ish weight. Also some kickstand DLs and other fun stuff lost to memory.
  

5/30/2011 - run/walk to WEW

• Mostly walked with a little running down to WEW and back. Wore the NB 101s, 2nd day in a row, so calves pretty sore. Almost all walking on the way back. Total of about 3.8 mi., ~4mph. Data is here.
  

5/29/2011 - bike, taiji, run

• Bike to good shepard for taiji practice; once through 96 & twice through pao chui.
• Bike to track; 1.5 mi. in merrells, walking about half. Running in flat shoes doesn't work very well without a forefoot strike.
• Bike to coffee (& cinnamon roll), then home.
  

5/28/2011 - KB int, taiji, bike

• KB intermediate class - Kevin
• Warmup: 2 x (1/1 TGU 12kg; hip flexor stretch; 10 bridge w/3 sec holds; mtn climbers 1/1, 10 sec. hold)
• 3 x (20 SW 2x12kg; OH holds w/5 twists, 5 pries, 5 L/R marching in place; shoulder touches from top of pushup 5/5)
• 2 x (1, 2, 3 1H SW, 1 SN, rev lunge). OH holds hard, need to work on them. Key to success was not going quite so low as knee goes back.
• 1 x (1, 2, 3, 1H SW, SN) finisher
• Abs: 2 x (20 bent knee crunch, 10/10 leg drop from dead bug start)
• Taiji; 96 then pao chui w/o stop; class form, including mine, looked pretty bad. Review on broadswoard & new movements.
• Afternoon; bike to/from haircut, 4 mi. total. Nice to be back on the bike.
  

5/27/2011 - mystery workout

• Back from Hillsboro, definitely did something, but who knows what. Write it down or lose it...
  

5/25-26/2011- Hillsboro, OR

• No workouts despite taking at 12kg and jump rope in the car...long days.
  

5/24/2011 - KB int

• KB intermediate - Andrea. Spotted each other on TGUs and got coaching tips; definitely did some power swings; but aside from that, lost to memory.
  

5/23/2011 - off?

• Probably took a day off after half marathon (glute pretty sore) but didn't write it down.
  

5/22/2011 - Lord Hill trail half marathon

• Trail half marathon at Lord Hill. Signed up for it while in MKE, but in hindsight wasn't a good idea to follow a hard KB workout with a lot of uphill. Sore right glute from the beginning, didn't get any better. No rain but lots of mud. All in all a good time. Total time 2:57, moving time 2:48. Garmin showed 12.8 m., not sure what was going on. Data is here.
  

5/21/2011 - KB int

• Z health drills t o warm up
• Arm bar 1/1, then arm bar to TGU 1/1
• KB drags 28kg, then 5/28 dl, 2/15 SW 20kg
• Main workout: EDT PR 12kg, power SW 20kg - (5 sets of 5 PR, 10 SW, 2 sets of 3 PR, 5 SW)
  
  

5/20/2011 - MKE hotel

• Last workout in hotel before getting on the plane home
• 25 min elliptical, level up every 5 min, 2 x 5 min backward
• 20 min bike, level up every 4 min to min 16, then down by min
• 5 x 1 min plank, 30 sec rest between sets
  

5/19/2011 - hotel workout

• 30 min running on treadmill, few strides but mostly slow pace
• 5 x (80 jump ropes; 5/6/7/8/9 PP L/R 25; 5 pushups; 10 BW SQ; 5 burpees)
• 5 x (5 SLDL L/R 50)
  

5/18/2011 - off

• Despite best intentions, slept in; no workout
  

5/17/2011 - hotel workout @ MKE

• Workout in gym at MKE hotel
• 20 min. on exercise bike to warm up
• 5 x (3 dbl SQ PR 2x30; 2 pushups; 2 RR L/R 30/30)
• 5 x (5 rev lunges L/R 2x15; 5 toe raises L/R 15, 10 jumps L/R)
  
  

5/16/2011 - travel to MKE

• Day off from exercise; traveled to Milwaukee, met with Nevin, dinner at brew pub with Gary Gordhamer and team. Good fun.
  

5/15/2011 - walk on Seattle streets

• Training walk on city streets; around Greenlake, over to 8th, down to Fremont, up Corliss (cut off planned route around UW on account of many bicyclists on Burke-Gilman). Much of the walk was in the rain, so used an umbrella which worked great. Small blister on right 4th toe afterward; toe socks would have been better. 9.5 mi., 2:39, ~15:30 moving pace, so just under 4 mph. Not bad. Data is here.
  

5/9/2011-5/14/2011 - no notes

• Blog catchup...no notes for these days. 3 x KB intermediate classes, 1 gyro private, Tai chi on Saturday as per normal, but nothing on the particulars.
  

5/8/2011 - run

• Run around greenlake and athletic fields from the parking lot near the track. 3.9 mi., 39:06, ~10 min. mi. Data is here.
  

5/7/2011 - taiji, KB various

• Late to taiji class (outside!) - work issues. Some pao chui work and start on sword form.
• KB complexes: 5 x (3 PR, 3 P/U on bells, 3 RR 2x12kg; 2 PR 2 P/U on bells, 2 RR 2x16kg). All sets on the minute.
  

5/6/2011 - BB DL

• BB deadlifts: 30/2x135 on the minute. Alternated conventional, sumo, hack.
  

5/5/2011 - KB int

• KB intermediate class - no record of activities
  

5/4/2011 - KB various

• 3 x LCCJ 2x12 on the minute - 18 sets, failed on 19th at 2nd rep
• 15 SW 20kg 5 sets
• Pushup plank 2 x (4/4), failed on 3rd set
• 10 min naked TGU 1/1
  

5/3/2011 - KB int

• KB intermediate class - no record of activities
  

5/2/2011 - off?

• Catching up on blog posts - I think this was a day off
  

5/1/2011 - run/walk

• First run in a while, had to get out in the sun. Up to Good Shepard Center, conversation and not much taiji practice w/Tom, then through Woodland Park and around Green Lake and home. Tested knees out, a little sore but not too bad. 4.5 mi., 55:20, moving pace 11:41, 450 calories. Data is here.
  

4/30/2011 - taiji, BB/BW various

• Taiji class - first class outside for the year. Late due to work activities, but good times with the pao chui. Started the broadsword form at the end of the day.
• Evening workout...kind of half hearted but got a little work in
• BB good mornings 5/5x115. Pulled from low rack and then lowered from there. Intermixed calf raises and jumps 5 raises/10 jumps per leg.
• 5 x (1 pullup, 2 pushups). Between sets, held 8kg kb in bottom of goblet squat (heels up) to work on hamstring/calf length
  

4/29/2011 - day off

• Stretching and TGU practice, nothing else
  

4/28/2011 - KB int

• KB intermediate class - Kristine
• TGUs to elbow 2 x 5/5 L/R
• Single bell bottoms up work (all w/12kg) - singles, then 3/3 cleans, walks around the room in the rack
• Bottoms up FSQ, 1,2,3,4,5,4,3,2,1 L/R, bell in air entire time
• Work sets: 5 x (something, 10 upright rows L/R, 5 pushups, something else)
• Finsher: 5,5,4,3,2 heavy DL (36kg), dbl swings 10kg, 2H swings 16kg
• Core work: throwing medicine ball to partner x 10, hand push 2/2 L/R
  

4/27/2011 - KB timed sets, gyro

• KB timed sets. 1 min. rest between ladders.
  
• (1 - 12kg) 60/60 CL/PR/SQ, no hand switch; 60/60 2 SW/CL/SN no hand switch; 60/60 OH hold
• (2 - 16kg) 30/30/30/30 CL/PR/SQ, no switch; 30/30 4 SW/CL/SN; 30/30 OH hold
• (3 - 12kg) repeated (1), but switched hands each rung
• (4 - 16kg) 60/60 CL/PR/SQ, w/hand switch; 60/60 2 SW/CL/SN w/hand switch; 30/30/30/30 OH hold
• Gyro - independent. Good general workout, good thoracic opening, presumably from KB work.
  

4/26/2011 - KB int

• KB intermediate class - complexes
• Arm bar to 1/2 TGU 3 L/R. Very nice warmup.
• Heavy DLs combined with pushup plank w/touch. Hard.
• Snatch practice w/high pulls - good cue for clean finish, pull back elbow then punch up through the bell
• Complexes (the suck): 2H SW, 1H SW, CL, SN, FSQ, 2/4/6/8/10. Gassed out, did not make many of the reps. Food is good, no food is bad
  

4/25/2011 - cardio @ gym

• Cardio at the gym.
  
• 20 min. on elliptical, resistance +2 every 4 minutes
• 20 min. on bike, resistance +1 every 2 minutes
  

4/24/2011 - run, gym

• Run on track, 2 mi. walking every other lap. ~31 min. 3 x 10 step ups L/R on bleachers.
• Gym - upper body nautilus, 2x15 dropping weight on second set.
  

4/23/2011 - KB int, taiji

• KB intermediate class - Kevin
  
• 1/2 TGU 3/3 10kg
• GSQ 3, 5 24kg
• 20 2h SW 20kg
• 1 hand chains for time: 1 CL, 1 FSQ, 1 PR 2:30 L/R. Started w/14kg, unwise. Belled down to 12kg.
• Complex layers, double 16kgs
• Layer 1: 5/1 SW, DL
• Layer 2: 5/2SW, DL pushup on bell
• Layer 3: 5/3 SW, DL, pushup on bell, RR
  

4/22/2011 - day off?

• Pretty sure this was a day off, nothing recorded
  

4/21/2011 - KB int

• Intermediate class - Bridget. Started with 10 min of TGU singles, 5 min @ 10kg, then 5 min at 12kg. Reps felt good.
• RRows 2x14kg, 6, 8, 10 with carries around the room between sets.
• Other sets/reps followed but are lost from memory. The workout felt hard but not impossible.
  

4/20/2011 - Gyro, KB/BB singles

• Gyro - 1x1. Focused on the pull back from the handles (hint: not as much shoulder, more seed center). Good chest opening, voice lowering, etc. Intended to work on the new machines but did not get time.
• Evening: KB/BB singles
• BB DL: 1 x 135, 145, 155, 165, 175, 185, all sumo. Reps felt good and knees stayed where they belonged.
• KB PR 1/1 x 20kg, good; PP 24kg no go; PP 20kg 3/3; PP 16kg 3/3x3
  

4/19/2011 - KB int

• Went to KB intermediate class, but did not write down the workout. Suspect a good time was had by all.
  

4/18/2011 - workout w/Pia

• Workout at home in evening w/Pia
• 3 x (10 2h DL 24kg, 10 2H SW 2okg)
• 3 x (5/5 cowboy DL 24kg, 5/5 1h SW 20kg)
• Tested push press with 20kg & 24kg. Got 1,2 w/the 20, 1 rep each side w/the 24
• 3 x (3 FSQ 2x16kg, 5 2h SW 24kg). Did the last set of 5 swings with double 16kgs
  

4/17/2011 - BYOB

• BYOB at greenlake; lots of swings, some throwing, and a full serious of pull/catch/press/squats. Everything felt good except the complexes at the end; lost track of reps and pulled out.
  

4/16/2011 - run, taiji

• Run around greenlake before coffee...nice and easy 3.2 mi., 10:30 pace. Data is here.
• Taiji class - applications & form, knees a little sore after running. The combo of the two is probably not a good idea. Nice class as usual though.
  

4/15/2011 - off

• Day off after KB int
  

4/14/2011 - KB int

• KB intermediate class - Christine. Started with TGUs, went a little heavy on the weight and the reps didn't look so good. A suffer fest from there, with some grip failure limiting good reps. A fun time was had by all nonetheless.
  

4/13/2011 - Gyro

• Gyro - independent. Legs felt good, went with 40 lbs and felt great. Spent time stretching calves, back, etc. throughout, seemed to set the workout in a little better.
  

4/12/2011 - KB int

• Intermediate class - Andrea. Hard workout including split squats (never fun).
  

4/11/2011 - off

• Day off - needed a break
  

4/10/2011 - leg warmup, hike

• Leg warmup - 3 x (20 bird dogs L/R, 10 bone marrow lunges, 20 squat to tip toes)
• Hike around greenlake & athletic fields - 4.4 mi., 1:14:27, moving pace 16:12/mi. Calories show 283, seems low. Data is here. A little rainy but not too bad out. Legs a little more tired than expected. Foam rolled legs afterward, really seemed to help.
  

4/9/2011 - KB int, taiji

• KB intermediate class - Andrea. Lots of power swings and work on the double clean. Pulled 2x14 in addition to 2x12, ended up working mostly with the 12. Deadlift sets intermixed, 32kg. Cues: butt a little lower, chest much higher, really hike back both at start and between reps. Both the swing and the clean seemed to improve quite a bit.
  

4/8/2010 - Gym

• 20 min. elliptical - resistance +2 every 5 min., HR 140 at end
• Gravitron 6/15@4
• KB Clean 2/5@16 - opened cut on wrist, had to stop. 2 overhead holds 15sec L/R 16kg.
• Nautilus 1/15 - hams, adductors, abductors
• Nautilus leg extension, R only, dropping weight to failure
  

4/7/2011 - KB int

• KB intermediate class - Kevin. Started with rounds of 20 bird dogs R/L, 10 bone marrow squats R/L, 20 squats to tiptoes R/L. Very nice warmup. Sets of swings of course, then main workout was "the furnace" from Dave Whitley: pieces of the TGU 45/15, lunge L/R, swing, windmill L/R, swing, palm L/R, swing, full TGU, swing. A hard 12 minutes.
  

4/6/2011 - Gyro

• Gyro only - excellent session but mobility suffered from Tuesday gym/KB. Felt lat connection, worked on "dome at back of mouth" cue in combo w/lower abs, more or less successful.
  

4/5/2011 - gym, KB int

• Gym in AM - 10 min. bike, then gravitron 6/15@4, then sets of 15 for all UB exercises (lats, pect, shoulders, tris/bis). Very light weight, 65 for bigger muscles, 45 for smaller ones. Felt a good burn throughout.
• Kettlebility - smackdown time. Lots of heavy deadlifts, pushups, double cleans, power swing, then more heavy deadlifts running the bells up to 48kg, then a set of 20 double DLs to finish that had everyone hating life.

4/4/2011 - day off

• Day off after city hike...nice to give the legs a rest
  

4/3/2011 - city hike

• Hike around Greenlake, through woodland park, down to Fremont, around Lake Union, over University Bridge, around the UW, then up through Ravenna park. Ran just enough to keep pace around 4 mi./hr. 12.6 mi., 3:01 moving time, 14:25/mi. moving pace. Heart rate higher than expected, good thing on balance. Garmin shows 886 calories, but it had to be more than that. 2 bottles of Perpetuem for 500 cal., 1 bottle of water. Data is here.
  

4/2/011 - taiji

• Taiji class - 7/8 & form work. Great applications using Chen repulse monkey like movement, then practice later with the movement itself. One pass through 96, then lots of work on pao chui. Form practice w/the pao chui needed.
  

4/1/2011 - KB snatch practice

• 5 x (10/10 8kg, 8/8 12kg, 6/6 16kg, 4/4 20kg), 280 total. All sets with plenty of rest between. ~30 min., would have been nice to see what the HRM said but didn't put it on. Left wrist a little banged up, 1 or 2 bad reps with the 20.
  

3/31/2011 - KB int smackdown

• Old school no rest no whiners intermediate class w/Kristine at Kettlebility.
• 5 x (30 2H SW 16kg, 10 DL 28kg)
• 3, 4, 5, 4, 3 (DBL SW, DBL CL, DBL seesaw press, 2x12kg) - 3 goblet squats 20kg between sets
• 3 x (10/1o lunges 14kg, bell in suitcase position, 5/5 kickstand rows 15kg)
• Abs: 30 sec plank, 15/15 pullovers 10kg, 5 pushups w/hold at bottom, 10/10 bicycles
• 5, 4, 3, 2, 1 (DL 36, 40, 44, 48 kg). Hard
• Abs #2: same as above
  

3/30/2011 - Gyro, KB/BB strength

• Gyro - took it pretty easy, was just looking for some body opening.
• Evening: KB/BB grind day
• 2/2 TGU 12kg with holds, then hip flexor stretch and wall SQ to warm up
• KB PR - 3 x (1, 2, 3) 20kg
  
• BB DL 5/5x145
• Worked to comfortable stop on all sets w/iPod on for support. Comfortably hard day.
  

3/29/2011 - KB int

• KB intermediate class - Andrea. Started with 1/2/3 TGUs L/R, 10kg, working on form. TGU felt pretty good, but time under load still a problem. Spent most of the class working on SW hiking pattern, moving back and forth between 16kg and 24kg, with other drills and exercises thrown in. Movement differences post HKC/Reifkins: butt lower to load hamstrings, starting position closer to feet to allow better lat loading. Finished class with a couple more TGUs and then some chest opening/lat engagement work with a pole.
  

3/28/2011 - day off

• Pretty sore after hike, so very little activity. Did a few cleans and press to holds while working with Pia, but otherwise an easy day.
  

3/27/2011 - hike (Mt. Si.)

• Hike up Mt. Si. Started a little after 8, snow started at about 1.5 mi., in, heavier toward the top. Trail is beautifully maintained throughout. Icy trail for last 3/4 mi. or so, with snow and ~20mph winds at the top. Ran much of the way down, and took the side trail to the left about halfway down to miss out on the crowds (one other person on that trail). 7.8 mi., 3:12 end to end, 3275 ft of gain, 1104 calories. All in all a very fun day. Data is here, a few pictures here.
  

3/26/2011 - run, taiji

• Run - greenlake and athletic fields. Easy pace w/5 stride at end. 3.9 mi., 40:04, 10:14/mi., 381 calories. Data is here.
• Taiji class - good class, a little tired from running and KB class on Thursday.
  

3/25/2011 - Gyro

• Took it pretty easy in Gyro (indep.) as everything was sore from KB class. Worked on the cobra, very smooth. Used "tall/wide chest" cue in combination w/spread the tail from Lindsey to get a pretty good opening by the end of the workout.
  

3/24/2010 - run, KB int

• Run - greenlake track. Good test - 20 min. total; 4 min. of jog, then 4 x 2 min. strides/2 min. jog. Counted steps during strides, max ~82/min. 2.13 mi., 9:37 pace. HR wasn't picking up until about 4 min in, so calories are off. Data is here.
• KB intermediate class - Andrea. TGUs to warm up, stopping at each step and back down L/R twice. Next was off size bells for dbl swings: 16/12 8/7/6/5/4, alternated with off bell renegade rows 14/12 5/4/3/2/1. Main workout: sets of 5 swings, moving up the bells 8, 12, 16, ...40, 44, 48. Alternating sets of 5 pushups, 5/5 kickstand DL 16kg between swing sets. Hard.
  

3/23/2011 - mostly day off

• A few core exercises in front of the TV, but otherwise no activity.
  

3/22/2010 - KB int

• KB intermediate class - Kevin. Back training with the big kids. Good to see everyone.
• TGU warmups - various pressing, straight leg raise, neck rotations, etc. with/without weight to warm everything up.
• 50 2H, 50 1H swings, 14kg.
• Pressing combo - 1-3 @ 14kg L/R standing, then 5/5 12kg kneeling (hard). Good press correction, body is getting torqued sideways coming up with the 16kg.
• Workout: 5,4,3,2,1 FSQ/curls 14kg, alternated with 10/10 1H SQ 14kg.
  

3/21/2011 - ROP split day workout

• AM - ROP grinds
• BB BP - 5,3,2 @ 105
• KB PR - 2 x (1, 2, 3,) 20kg. 2 pullups between ladders.
• BB DL - 5,3,2 @ 175. Seemed heavy, maybe because it was last.
• AM - ROP ballistics
• 10 x (10 2H SW 20kg, 3 FSQ 20kg, 5 hanging leg raise)
  

3/20/2011 - HHS - run, legs

• Run along the lake at Harrison Hot Springs - maybe 2.5 mi., 27 minutes. Brisk wind blowing off the lake.
• Finisher - 5 x (5 box jumps to seat along lake; 5 BW squats)
  

3/19/2011 - travel to Harrison Hot Springs

• It seems like there was a workout today, but did not write it down. In the car around 11:30 to head up to Harrison Hot Springs for the weekend.
  

3/18/2011 - misc. workout, barefoot (sort of) run

• Some workout in driveway, did not write it down. Definitely did 100-ct jump rope sets combined with something else.
• Run in new Merrell barefoot shoes, approx. .75 mi. Legs felt fine, no calf soreness afterward either. Mostly useless data is here.
  

3/17/2011 - ROP grinds

• KB PR 2 x (1, 2, 3) 20kg. One pullup per rung.
  
• BB BP 5,3,2 @100
• BB DL 5,3,2 @165
  

3/16/2011 - run, KB beg, Z workshop

• Run around greenlake. 3.35 mi., 35:24, 10:34/mi. Nice day, easy pace. Data is here.
• KB beginning class - Bridget. Lots of swings, DL, rows, etc. Class was packed, as Andrea was doing a Z-Health workshop afterward. Workout felt pretty easy though got a good sweat going.
• Z-Health workshop; toe pulls, ankle tilts, and lots of simple but not easy exercises for the hips. Harder than it looks.
  

3/15/2011 - day off?

• Blog catchup...not sure what happened on Mom's birthday...need to write this stuff down sooner!
  

3/14/2011 - KB beginning class

• Beginning class at Kettlebility; blog catchup so though I attended, not sure what happened.
  

3/13/2010 - KB various

• Back to aerobic base work after a cold. ~1:03 total time, ~4oo calories per HRM, data is here.
• 5 min. bike
• 3 x (1H clean - 5 L/R 12kg, 5 L/R 16kg)
• 5 min. bike
• 3 x (Kickstand rows - 5 L/R 12kg, 5 L/R 16kg)
• 3 x (50 jump rope, 5 pushup)
• 5 min. bike
• 3 x (1H swing -10 L/R 12kg, 10 L/R 16kg)
• 3 x (BB BP 95 lbs 5/3/2, FSQ 5 x 16kg, DB punch 10/10 1o lbs.)
  

3/12/2011 - taiji, KB ROP (PR only)

• Taiji class - form only, no partner work to avoid passing the cold on. Felt a little queasy early on but good by the end.
• KB PR - 3/3 L/R 20kg. First triples @ 2okg, some reps pretty shaki. 2 pullups between each set.
• BB DL - 5,3,2 x 155. 2 pullups between each set.

3/9-11/2011 - cold

• No activity, pretty under the weather
  

3/8/2011 - KB ROP + BB DL

• TGU practice as warmup
• KB PR - 4 x (1, 2) 20kg. Reps were hard but not horrible
• KB SW - 5 x (20 2h SW 20kg, 10/10 1h SW 16kg). Tried to do these on the minute, but ended up getting pretty gassed without knowing why. Turns out a cold was coming on.
• BB DL - 5/145, 5/135. Recent article from Pavel says 5/3/2xtop set is fine, will switch to that out of laziness.
  

3/7/2011 - gym, KB beg

• AM: gym session
  
• 20 min. on elliptical, HR 135 at end.
• KB snatches - goal was to try "one hand switch only"
• 10/10 12kg to warm up
• KB SN 16kg: 16/16, 12/12, 8/8. Really got the HR up.
• Evening - KB beginning class, Kevin. Good general workout with swings, rows and halos for the main workout and a few GSQ triples thrown in. TGU skills at the end - need to get back to it.
  

3/6/2011 - KB PR

• Home from DC, uneventful flight but a long time sitting
• Warmup: 5 x (10 SW 20kg, 5 DL 24kg)
• KB PR 3 x (1, 2) 20kg. First real press session with the 20kg, a different level of commitment.
  

3/5/2011 - Wakefield Park run, BW various

• Run/walk - 5 min. walk, 5 min. run, 5 mi., 1:15. Nice day with good views of Lake Accotink, geese, train sounds, etc.
• 5 x (10 BW SQ; 8 sitouts (4L/R); 6 bone marrow lunges (used bleacher for balance assist); 4 pushups)
  

3/4/2011 - day off

• Another day off...hanging out with the family.
  

3/3/2011 - Lee District

• 45 min. on treadmill - 5 min. walk, 5 min. run. Slowly increased ramp/resistance. HR max during one running period was 154.
• 5 x (DB PR 30lb 5L/R; DB suitcase DL 50lb 5L/R; 5 pushups)
• 5 x (DB LCCJ 5/2x25lb; DB BP 5/2x25lb; renegade rows 25lb 5L/R)
• 4 x (farmers walk 70 lb 50 steps L/R)
  

3/2/2011 - day off

• 1st day of exadata admin course; long drive out to/back from Reston, Va.
  

3/1/2011 - day off

• Travel to DC
  

2/28/2011 - KB Beg

• KB beginning class at Kettlebility. Not sure who taught or what we did, but I'm pretty sure it was fun.
  

2/27/2011 - gym (calves), KB ROP Medium

• Gym in AM
• 15 min. on bike to warm up, HR close to 120 at end
• 2 x (standing calf raise 70 x 15, seated calf raise 45 x 15)
• 2 x (standing calf raise (R only) BW x failure, seated calf raise (R only) 25 x failure)
• KB ROP medium in PM
• KB PR 5 x (1, 2, 3, 4) 16kg
• BB 1/5x 135 between pressing ladders. First BB DL in months!
  

2/26/2011 - taiji, BB BP/rows

• Good taiji class in AM, but knees pretty sore and not helped by 7/8 work.
• Evening workout - playing around while cleaning up the basement
• BB BP 10/5x65
• BB Rows 5/5x65
  

2/25/2011 - KB variety day

• Made up a quick/easy variety day after getting a great massage
• 5 x (10 DL 24kg, 10 2h SW 20kg)
• 2 x (3, 4, 5 GSQ 24kg, 3, 4, 5 CL 20kg)
• Sore knees in taiji on Saturday...GSQ is not a good Friday workout choice
  

2/24/2011 - KB ROP light

• Took it very easy, skipping the swings and just doing presses
  
• KB PR 5 x (1, 2, 3) 16kg
• One pullup between ladders...4th of 5 pullups was a chin up
  

2/23/2011 - Gyro, KB beg

• Gyro - private. Focus was on opening the heart center, which sadly means opening the shoulders up. Hard but fun. Good connection back to the core, I hope, or at minimum it sure felt like it at the time.
• KB beginning class - Carol w/Kevin throwing in a correction or two. Swing corrections...stand up straight, let the bell float, fast hips.
• Between the two classes, a little too much work over the day...everything was pretty sore.
  

2/22/2011 - ROP heavy (PR only)

• Hard press day and limited time, skipped the swings (lazy)
• KB PR 5 x (1, 2, 3, 4, 5) 16kg. Done! Last couple of 5-rung reps were not high quality, and one felt slightly like a push press (somewhere in the middle).

2/.21/2011 - KB beg

• KB beginning class - Bridget. Started with TGUs for 5 min. or so, then rounds of rows, suitcase deads, and farmers walks. Then figure 8s, slingshots, and haloes. Some swings to warm up, then heavy deadlifts for triples up to the beast. Finished with 1x5 28kg, 2x5 32kg. Crazy!
  

2/20/2011 - run, KB ROP medium

• Run - 2 miles around greenlake track in the morning. Ended just before sunrise, beautiful morning. 1st mile 10:30, 2nd 9:56. 184 calories, HR drifted up to 150+ at end. Data is here.
• KB ROP - medium day
  
• KB PR - 4 x (1, 2, 3, 4), 16kg.
• KB SW - 10 x 20, 16kg, :30/:30. Forearms pretty pumped out at the end.
• ROP workout HRM data is here. Supposedly 265 calories, bet it was more. HR recovery 10-15 BPM in the 30 sec. rests during swings, pretty good.
  

2/19/2011 - KB Beg, taiji

• KB beginning class - Andrea. Focus was on TGU as warmup and exercise, lots of good corrections.
  
• Main workout - 10 min. of 4, 6, 8,... heavy swings then GSQs. Did a few warm up sets for corrections, then went for it. Did 1st set of 4 SW/GSQs with the 16kg, then Andrea had me bell up to the 24kg--all remaining reps (4, 6, 8, 4, 6, 8, 4, 6 total) of both exercises with that. Scary! Felt good (sucked air, possibly scaring the beginners). GSQ reps felt good, still need chest more open but SQ depth is better.
• Taiji class - did not get to class until 11 due to work go-live, spent most of time working on pao chui choreography. New material seemed to come together pretty well after a few repetitions.
  

2/18/2011 - Day off

• 2 days off in one week, what a concept. Work production go-live got in the way, but a lucky outcome in the end...felt strong at end of day.
  

2/17/2011 - ROP light day

• ROP light day in corner of hotel parking lot in Hillsboro, OR. Cool but dry out and not yet light.
  
• Warmup: 5 x (50 jump rope, 10 DL 16kg)
• KB PR: 4 x (1, 2, 3) 16kg
• KB SN: 10 x (5 L/R) 16kg
• HR was up over 150 during snatch work. Felt great, probably 35 min total.

2/16/2011 - day off

• Work meeting in Hillsboro, OR. Busy all day, then dinner out with the team. Rest days are good for us!
  

2/15/2011 - ROP heavy

• ROP heavy day - pressing in AM at home before heading down to Hillsboro.
• KB PR - 4 x (1, 2, 3, 4, 5) 16kg. GTGd it, felt good except the last 2 5-rungs.
• Did not get swings done, will have to owe this workout.
  

2/14/2011 - KB Beg

• Valentine's day at Kettlebility...Kevin taught, Carol was taking video. Workout built up to a pretty hard point; swings/DLs w/teaching at the beginning, then rounds of haloes, rows, mtn climbers and something else; finished with GSQs, TGU to elbow and bird dogs. Fun!
  

2/13/2010 - walk at SCW

• Walk on golf course path w/Pia at SCW; approx. 40 min. Nice morning, a lot warmer once the sun hit us.
  

2/12/2011 - short hike, gym workout at SCW

• 2 mi. (approx) hike with Mark and Pia up a mountain somewhere in Phoenix. Very steep and rocky, decided to bag when it really got steep. Hot day. Went to REI afterward.
• Sat evening at SCW gym. 15 min. on elliptical to warm up, HR ~140 about 10 min. in.
• 5 x (5 DB PR 2x25 lb; 5/5 renegade rows 25 lb; 5 DB BP 2x25 lb). 30 sec. rest between sets. Did not check HR but it was pretty high. Afterward scared the seniors a bit with DB versions of KB SW, SN, GSQ.
  

2/11/2011 - hike - White Tank Mtns.

• Hike in White Tank Regional Park. Scenic desert hike, lots of saguaro cactus (incl. once piece that got me in the ankle and hurt bad as I extracted it while holding it with a kleenex). Trail map for the hike is here. We started from trailhead 7, pretty flat across Waddell (WD) trail, then rising for several miles on Ford Canyon (FD) trail to an abandoned dam (which really was there). Continued to rise up a wash for another mile or more--walking in (quick) sand is hard. Long downhill from there to car with views of Phoenix to east throughout. Saw something that was either a bobcat, feral cat or an alien. Black and very fast. 9.1 mi. total, about 4 hrs. of walking.
  

2/10/2011 run, BW various at SCW

• Run along golf course in morning at Sun City West.
• About 35-40 min. of run/walking, no HRM.
• 5 x (50 rope jumps, 5 pushups); 5 x (50 rope jumps, 10 mtn climbers, 10 bird dogs)
  

2/9/2011 - run/walk

• Out on a nice day for a quick walk/run before leaving for Phoenix. Walked 5 min or so waiting for the Garmin to get going, then ran 2 mi., walked the rest of the way home. 2.5 mi. total, 34:10, HR and calories seem low due to Garmin not picking up data. Output is here.
  

2/8/2011 - KB/BW various

• Fun made up workout in front of the TV. Got a decent sweat going.
  
• 5 x (10 dbl PR 2x8kg; 10 dbl floor PR 2x8kg; 10 bird dogs L/R; 10 ab wheel)

2/7/2011 - KB beg

• KB beginning class - Andrea. Lots ofswings, correction of the day was "fast butt". Wait longer for the bell, the hips go back faster. Kickstand deadlifts were great, kickstand foot at heel of of weighted foot, closer than expected.
  

2/6/2011 - Gym variety, greenlake walk

• Variety day at the gym
• 15 min. bike to warm up
• 5x5 leg press, 190, 210, ...
• 5x5 lat pull, 70, 80, ...
• 5x5 GSQ 24kg. Scared the people in the weight room a little with the grunt.
• Gravitron, level 5 6x8
• 5x5 hamstrings, 70, 80, ... Last set hard.
• 5x5 shoulder press, 70, 80, ... Last set fairly hard.
• Total of about 45 min. Fun!
  

2/5/2011 - Taiji, ROP medium

• Taiji class...did the full applications/form classes for 3 hrs., and everyone was going for it, so a good workout. Pao chui mirroring was fun.
• ROP medium day in evening
• KB PR - 3 x (1, 2, 3, 4) 16kg
• KB SW - 6 x (15 2h 16kg, 15 1h 12kg R, 15 1h 1kg L) on the minute, 270 total. Felt good.
  

2/4/2011 - Gyro

• Treated the day as a semi day off, Gyro only. Worked hard to keep a long line from sit bones to top of head throughout the workout, seemed to be working pretty well. A couple of good length corrections from Lindsey.
  

2/3/2011 - ROP light day

• KB PR - 5 x (1, 2, 3) 16kg
• KBN SN - 5 x (6/6 1H SN 16kg, 6 dbl SN 2x12kg) for ten minutes. Reps were done on the minute. Double snatch form was far from perfect.
  

2/2/2011 - KB beginning class

• KB beginning class - Kevin. Good solid class, lots of swings, felt pretty good throughout. Still need to work on keeping the knees out when goblet squatting, but naked GSQ felt good with decent depth.
  

2/1/2011 - ROP heavy (5 rungs)

• ROP heavy day - first day of 5 rungs on a ladder
• KB PR - 3 x (1, 2, 3, 4, 5) 16kg. Last couple of reps on the 5 rung were pretty crappy, but most of the others felt good.
• 2o min of swings: 12 on the minute 5 x (2H 16kg, 2H 20kg, 6/6 1H 16kg, 6/6 1H 20kg). Amazingly hard for only 12 swings a minute.

1/31/2011 - run, KB beg class

• Run around greenlake and athletic fields. No watch, timed off cell phone. 4.2 mi., 45 min., 10:43/mi. Felt great to run, and a beautiful morning with another red sky to see!
• Kettlebell beginning class - Kristine. 50 swings to start and it went downhill from there...a sufferfest for the group. Best part was reverse lunges 5/4/3/2/1 each hand, followed immediately by step ups 1/2/3/4/5. Adductors/hamstrings on right leg cramped through the evening and into the morning. Added a set of 10/10 snatches 14kg at end of one long set...need some new bells. Great class.
  

1/30/2011 - KB BYOB

• BYOB at Greenlake - Kevin. Started with swings and deadlifts, then did evil rounds of pull catch, pull catch squat, pull catch press, pull catch squat press. Windmills, rows, swings in rounds to follow, then some walks across the field (in rack, farmer's walk, overhead walk).
• Need to do more overhead walks, hard.
  

1/29/2011 - KB beg, taiji, KB ROP med

• KB beginning class - Carol. Started with medicine ball reaches/rotations, great warmup. Then 30 sec rounds of ropes, jumping jacks, box step ups, squat to toes. 6 people in class, everyone got 2 rounds.
• Main workout: 10 SW, 10/10 tac lunges, 5/5 halos w/extension (hard), 10 SW, 20 mtn. climbers, 7 SQ/PR, 10 SW, 6/6 rows, 5 pushups. Got through 2 rounds and started the third.
• Taiji - passed on applications class, did form/pao chui class. Legs good and tired.
• ROP medium day in afternoon - KB PR 5 x (1, 2, 3) 16 kg. iPod helped a lot.

1/28/2011 - Almost day off

• Two miles on outside of track in morning, no time recorded, didn't care. Sky turned red for a couple of laps as it got light, then gone.
  
• In evening, played around with cleans, a few DLs, goblet SQ w/Pia, but no ballistic movements.