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- 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.
- 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.
- 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.
- 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.
- KB ROP light (and I do mean light) day
- KB PR 5 x (1, 2) 16kg
- KB SN 5, 6, ..., 10 L/R 16kg. Snatches felt good
- Beginning class - Kevin. Lots of swings, worked on bottom of TGU, goblet squats, other stuff vaguely remembered. Conditioning felt pretty much back to normal.
- Nice pressing day in the early morning at the gym
- KB PR 5 x (1, 2, 3, 4) 16kg
- Doubles on Nautilus shoulder press machine 2 x (60, 70, ..., 120). No go on 130.
- Missed the ROP swings, will have to work that in elsewhere.
- Day off...first one in a while. Got a massage in the afternoon and not exercising really allowed it to settle in and have its good effect.
- KB PR 4 x (1, 2, 3) 16kg
- KB SW 16kg 5 x (15 2H, 15/15 1H). For two of the rounds, went right into the 1H from the 2H, first forearm really felt it.
- 5 x (10 bird dog L/R, 5 ab wheel)
- Great class, did the 7/8 applications portion as well as form. Legs still have to work up to the load, but some stretching mid-class seemed to help a lot.
- Ran to Gyro, about 25 min. for 2 miles. Wore pack, felt good.
- Gyro - private w/Lindsey, worked on "martini glass" - connection at core (bottom of glass) and big chest, wide collar bones, open heart center for top of glass.
- Walked home from Gyro via PCC, got milk and walked/ran home in light rain with the milk in the pack. Felt good!
- ROP easy day in a light rain - basement floor poured but a little early to be walking on it.
- KB PR - 4 x (1, 2) 16kg
- KB SN - 5 x (8 L/R 16kg, 100 rope jumps)
- KB beginning class - Andrea. Andrea was in an ass whipping mood and we were the asses. If we stopped moving for more than 30 sec or so during the hour, I sure don't remember it. Lots and lots of swings, pushups, mtn. climbers, pull catch, and of course evil abs at the end. A good time was had by all. Conditioning was decent given the load.
- ROP heavy day, added a run, and recorded on Garmin.
- KB PR - 4 x (1, 2, 3, 4) 16kg. Hard at the end but still doable.
- KB SW - 5 x (20 2h 16kg, 5/5/5/5 1h 16kg) on the minute.
- From there, took off for a run in the neighborhood - 4.3 mi. w/goal of keeping HR in the 115-135 range. Not that hard, and very sustainable.
- Total exercise time 1:37, 13:28/mi., for run/walk, max HR 152 (during swings), HRM says 600 calories but I bet it was more. Data is here.
- KB beginning class - Christine back! 5 x (20 SW 10 DL) to start, then lots of deadlifting, pull catch pressing, and of course more swings. Great class.
- 15 bike to warm up
- KB PR - 3 x (1, 2, 3) 16kg
- KB SW - 10 x 20 16kg on the minute. Alternated 20 2H, 10/10 1H.
- Gravitron - level 4, 7 reps per exercise.
- Nautilus shoulder - doubles starting at 50 lb, good up to 130, then missed on 2nd rep.
- Total time 49:03, kept HR up decently throughout, 352 calories. Data is here.
- Walked to taiji via revolutions - 3 mi.
- Taiji class - 3 hrs. First time back for 7/8 portion in a while. Legs tired at end.
- Walked home from greenwood mandarin - 2 mi.
- 1st time back running in a bit, on the greenlake track, after some knee pain. Focused on keeping a slow pace; tried to hold to 15 min./mi., can't go quite that slow. 3.35 mi., 46:36, 13:45/min., 335 cals. Data is here.
- KP PR - 3 x (1, 2) 16kg
- KB SN - 8, 7, 6, ..., 1 L/R 16kg
- KB beginning class - Kevin. Lots of swings, all w/20kg; all DLs w/28kg. Decent GSQs with 20kg as well. Split squats hard with 16, need to bell down to the 12 in the future. Bone movement to open hips, also chest opener from hip flexor stretch.
- Moved up a ladder: 3 x (1, 2, 3, 4) x 16kg. Same number of presses (30) as heavy day last week, but more volume in light/medium days.
- Swings: 50 straight w/16kg, the 3 x (10 L/R) 12kg. A few additional sets of 10 w/16 & 12 to finish up.
- AM at gym - 10 min. bike to warm up, HR about 110
- BB DL 5/3x185. Good scrape on R shin from bar knurling
- Evening - KB beginning class, Bridget. Good basic workout, lots of deadlifts, rows, farmers walks. Inchworms with pushups at bottom excellent stretch for the hammies/calves.
- Run - from Revolutions, around greenlake via althetic fields. 3.9 mi., 41:01, 10:29/mi. First time back running in a couple of weeks, felt pretty hard. Data is here. Good pacing example for future fitness reference.
- Evening - KB floor press, 5,4,3,2,1 L/R 16kg.
- KB beginning session - Kevin. Swings to warm up, then stacking workout off the dice: various deadlifts, pull/catch PR and SQ pr, overall an upper body workout. Last set was 4 good GSQs with the 24kg. Deadlift stance correction; feet a little wider and knees out. Finished with 10,9,8,... SW 20kg and 1,2,3,... burpees. Did the burpees with hands flat, felt pretty good. Got down to the 5 SW/6 burpee set.
- Taiji - fun applications, then a pass through the 96 and lots of quality time on the pao chui.
- ROP medium - 5 x (1, 2) 16kg, kept bell in air for each ladder. 10 2h SW 24kg between sets.
- Gyro - independent. Moved weight up 35->40 lbs. for machine work, felt fine. Good ab correction (obliques in) from Lindsey. Was planning to add some other activity, but the gyro session felt like plenty.
- 5 x (1) 16kg. Did all reps w/o setting the bell down
- SN: 5/6 L/R 16kg. 60 count jump rope between sets.
- Good swing form corrections, then stacking workout: swings, goblet squats, pushups, pull catch squat presses, rows, mountain climbers. A little gassed out about 45 min. in.
- 1st ROP heavy day
- 5 x (1, 2, 3) 16kg
- SW: 10/15 20kg
- First day back from the flu. Walked to the gym and did 20 min on the recumbent bike. Thought it was the warmup, but it turned out to be the workout. Checked HR every 5 min, topped out at about 110.
- Walked around greenlake, up to woodland park rose garden, then home. Nice day out. Maybe 4 mi. walking total.
- The body is an amazing machine.
- Having people to help when you're sick is a great gift.
- Do not take your digestion for granted.
- Training change: ROP + beginning classes for Q1, focus is on conditioning.
- GSQ session with Andrea...it still needs work. Big key for the day was belling up to 24kg, got down in a nice squat (with some work). Superset 24kg GSQ w/TRX sets (disconnecting, reconnecting shoulder) to get chest open at bottom of squat. Amazing progress for 30 min. of good coaching.
- Walk around discovery park w/Pia, about an hour total w/HRM on. Data is here.
- Some sort of KB activity :30/:30 for 20 min. Total of 226 calories, not bad. Data is here.
- Run - one lap around greenlake. 3.2 mi., 34:51, 11 min/mi. HRM data is here.
