9/30/2012 - BYOB

  • BYOB at greenlake, Chris/Jeff. Lots of swings, pull/catch combos, KB throws, overhead marches. Nice day.

9/29/2012 - walk, KB adv

  • Walk to Kettlebility for KB advanced class w/Andrea. Partial workout is below, we didn't make it to the 4's. Started with 12kg, dropped to 10kg. Full workout is 10x10, unbelievable.



  • Afterward, walked to university market, then bookstore, then home w/Pia. Total walking just under 4 miles for the day.

9/28/2012 - basement

  • Motivation lacking, but got something in.



9/26-27/2012 - mystery days

  • Calendar shows taiji on 9/26, but don't think it happened due to work; maybe a day off. KB intermediate on 9/27, but no record of workout.

9/25/2012 - basement

  • Focus on R leg to keep weight off left. Seemed to work pretty good. Curl/presses and red block for forearms at end - nice!



9/24/2012 - short run

  • Calf still sore from a couple of weeks ago; found out the hard way after short(ened) neighborhood run. 2.65 mi., 30:46, 11:36/mi.

9/23/2012 - basement

  • Simple, but not easy



9/22/2012 - KB int

  • KB intermediate - Jeff
  • Starter - 2 x (20 2H SW 16kg, 1/1 TGU 12kg, 10/10 1H SW, 1/1 TGU, 10/10 alt SW, 1/1 TGU)
  • Main course - 7/7 5/5 3/3 SN 116kg, 5+5 3+3 1+1 FSQ + PR 16kg, one other exercise
  • Finisher - 5 then 3 (DL 2 x 24kg, rows 16kg, suitcase DL 2 x 24g + farmer's walk)

9/21/2012 - off

  • Bad hair day for the exadata - 18 hrs. plus. No exercise.

9/20/2012 - run, KB int

  • Run/walk up to rose garden - 3.15 mi., 44:30, 14:05/mi. Conscious effort, not completely successful, to slow down.
  • KB intermediate class - Kevin. TGU practice w/good corrections, then a 2,3,5,5 workout that did not get recorded but generated some huffing & puffing in the room.

9/19/2012 - off

  • Day off, no exercise.

9/18/2012 - KB int, taiji

  • KB intermediate class - Andrea. Did not record workout, but pair "pushup carries" at end were definitely memorable.
  • Over to Tues. night (yang) taiji for follow-along.

9/17/2012 - bsmt various

  • Fun workout in basement, more conditioning focused. Chins feeling better, BB cleans decent, snatches w/20kg. Burpees off a cinderblock worked great.



9/16/2012 - bsmt, run @ballard

  • Romanian DLs off cinderblocks and Bulgarian split squats with KBs. Nothing like borrowing a "best of the best for each body part" workout from Ben Bruno on t-muscle (link here).


  • Walk/run from ballard locks through discovery park. 5.86 mi., 1:14:45, 12:46/mi. Nice day, lots of company, including 3-day walkers) out on the trail. Data is here.

9/15/2012 - KB adv

  • KB advanced class - Kevin. Good workout, with the "main course" shown below.



9/14/2012 - bsmt various

  • First attempt in quite a while at one arm jerk and long cycle C&J. 12s and 14s seemed to work great. Nice repeatable workout.



9/13/2012 - KB int

  • KB intermediate class - Andrea. 4 stations (dbl bell DL, trx core, pull/catch/sq./pr, 1H SW) and not much rest between sets. Hard workout.

9/12/2012 - bsmt, walk, taiji

  • A little bit of everything day
  • Bsmt workout - strength orientation
  • Walk to taiji - 2.8 mi., 44:14, 15:52/mi. 
  • Taiji - back to Chen after summer away. Lots to catch up on. Ride home from Pia after class.

9/11/2012 - run, KB int

  • Early morning run around greenlake track and athletic fields. 3.0 mi., 30:43, 10:15/mi. Ran the whole way, felt great. Data is here.
  • Evening - KB intermediate class - Jeff. Did not record workout.

9/10/2012 - no record

  • Day off?

9/9/2012 - bsmt various

  • Fun with the bumper plates...did not record time.
 

9/8/2012 - walk, KB adv

  • KB advanced class - Andrea. Highlights: KS DL on sliders 14kg 2 x 5+5. Calf drops, multiple sets, 10+10. Sets of 20 swings 20kg. Finisher - 5 x (band swings 12kg x 15, sitouts 5 + 5). First time training in fasted state.
  • Walk - to Kettlebility, then to U. District farmer's market and home. 3.05 mi., 59:39, 19:32/mi.

9/7/201 - Skyline Trail, Mt. Baker

9/6/2012 - KB int

  • KB intermediate class - Chris
  • Other activities not written down here
  • Main workout - complex - 14, 16, 16 kg. 2, 3, 5 x press, 2, 3, 5 x FSQ, 10 1H SW L/R
  • Finisher - farmer's carry 2 x 24kg x 1 min.

9/5/2012 - taiji

  • Back to Chen taiji, on Wednesday nights! Lots of work on opening movement and tricky Chen punch.

9/4/2012 - walk

  • Recovery day - walk up to Woodland Park Rose Garden w/Pia. 2.86 mi., 52:23, 18:19/mi., ~250 ft. of gain. Nice day.

9/3/2012 - Kendall Katwalk

  • Hike on PCT from Snoqualmie Pass to just beyond the katwalk. 12.95 mi., ~3000 ft. of gain, 6 hrs. (3:20 up, 2:40 down). GPS data got slightly hosed due to not turning it off before heading downhill.

9/2/2012 - Bike ride

  • Bike from Fremont, under Ballard Bridge, lower Magnolia down to Myrtle Edwards Park and then up to Pike Place Market. Stopped by the ferris wheel (further south than we'd imagined), then reversing steps (pedals) to get home. Moving time 1:20:15, 13.36 mi., 10 mi./hr. Data is here, full set of pictures is here.
 

9/1/2012 - KB adv

  • KB advanced class - Kevin. Lots of good mobility drills w/stick, band and scap pushups to open the chest and get the scaps activated. OH presses were 12kg in lockout, pressing 14kg. Batwings 2 x 10kg; SW/CL/SN 14kg.

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