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- Walk to Revolutions, then KBs & home, maybe 1.75 mi.?
- KB advanced - Kevin. Getup/situps, ankle mobility, other stuff, then 8 min. of 5 x dbl cleans, 10 x dbl swings. Alternated sets between 2x14kg and 2x16kg, felt great.
- Evening - walk to/from japanese place in wallingford w/Pia, maybe 2 mi. total.
- Quick recovery workout - easy complex w/12kg, then 1.1 mi. run to Kettlebility to meet Pia.
- Morning - run - 1 mi. on track, walking half, running half. First run since ankle sprain, felt great. 14 min. mi., no worries at all. Lots of other people on the track at 630 am. Data is here.
- Evening - KB intermediate class - Chris. Good workout w/complexes at end (below).
- Possibly a day off; if not, no record of what happened.
- KB intermediate class - Kevin. A good time was had by all.
- Gyro - 1x1 w/Lindsey. More work on the "new core", also now called "imprinting", after the Pilates term, based on discussion by Andrea Du Cane. Good discussion on what the various pieces require/involve, with more discussion to come.
- Taiji...mostly sat around and talked. Couple of times through solo 7/8
- Ageless Body seminar 10-5 - Andrea Du Cane. Excellent presentation, material, exercises, support from partners, etc. Not much kettlebell lifting, but lots of core work.
- KB adv. class - Kevin. Skills practice on airborne lunge, then workout below 12/14/16kg x 3 sets.
- Day off, no exercise. Good massage.
- KB intermediate class - Andrea
- Brutal - KS DL 3+3 and then suitcase DL x 5 w/36kgs. Rack walks w/2x16kg. Static start swings 20kg 3x10. Crawling. Picture shows partial workout.
- Quick workout in basement; 3 sets of the exercises, not 1 as shown in camera. ~40 min total.
- KB intermediate class - Kevin
- Skills practice, opening hips and packing lats.
- Got good FSQ depth, last set was probably best ever.
- Top of pushup, bottom of pullup, sets of 10. Fun!
- Bike to warm up, then high-rep BP, rows, shrugs
- KB advanced class - Andrea
- Chest opening, push press skills, floor work
- Main workout - KB Muscle (complex x 4, 2 min. rest). Could not make last two push press sets - bad idea to snatch yesterday. 1st two rounds w/14kg...also a bad idea.
- Quick/dirty KB snatch workout, on the minute for 32 min., 204 reps total.. 20kg reps seemed pretty hard, out of practice with the snatch!
- KB intermediate class - Kevin
- 1/2 tgus w/stretching, 1H SW to warm up
- Pressing - 3, 2, 1 14kg, 16g, 20kg. 20kg singles felt good.
- Horror show "DL w/hold" movement w/14kg - hard.
- 1H SW sets to finish.
- Day off...no exercise. PT session showed now torn ligaments, got some good foot exercises to work on.
- 30 min. bike, low gear to test ankle...a little sore but felt fine.
- HG shoulder exercises. Need form corrections on these.
- Very brief workout just to see how everything felt...ankle pretty sore. No record of activities, but short.
- Run/walk from Ballard Locks to Discovery Park, with an unfortunate ankle sprain about 2.5 mi. in. 5.2 mi., moving time 1:16:31, 14:43/mi. 699 ft. gain, 545 calories. Data is here.
- KB advanced - Andrea
- 4 x (DL 2x36 x 3; lizards w/semi-pushup 10, 12, 14, 16; SW 32 x 5)
- gymnastica
- 2-3 x (prowler push 250lb; farmers walk 2x24xtime; 10 sw 16kg x time)
- In afternoon - run/walk to haircut, walk back. Moving time 59:28, 4.27 mi., 13:55/mi.
- Evening - KB intermediate class - Andrea
- 3 x (TGU 1+1, 10kg, press at every "up" step; SW 16kg x 20)
- 3 x (KS DL 2 x 28kg, 3, 4, 5; pushup 3, 4, 5; GSQ 28kg 3, 2, 1; RRows 16kg 5+5)
- 1, 2, 1 x (SW, HPull, SW/SW x 5) + crawling
- Run - around woodland park, zoo, greenlake. Ran for 1st 30 min., walk/run from there. 51:48, 11:16/mi.
- Cardio at gym in AM...20 min. elliptical, 20 min. bike. Nice way to start the day.
- KB intermediate - Andrea. Good time but did not write workout down.
- Gyro - 1x1 w/Lindsey. Focus was on deep abdominals, which are of course deeper and lower than expected. No back pain at all working on breathing exercises.
- Walked to taiji, 2.8 mi., 39:59, 14:14/mi., 281 ft. of gain.
- Taiji - good 7/8 practice, then 1st section of pao chui with good correction for previously troublesome spinning move.
- ~50 min. after UW undergrad graduation, with rest between sets as required
- 2 x gripper attempts on CoC #1.5, almost closed L & R on first set. CoC #1 between sets, didn't seem to help much.
- 2 days off, needed a break. Prefontaine Classic/Diamond League in Eugene. A little walking to/from Hayward Field (and a great time) but otherwise no exercise.
