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
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