10/31/2012 - run, KB skills

• AM - run - 3.1 mi., 43:22, 14:00/mi.
• KB skills - snatch - Kevin

10/30/2012 - KB 6E

• KB intermediate - Jeff
• Singles and doubles - static, single, double
• Seesaw presses
• Cues - one breath to press, screw other arm in

10/29/2012 - run, KB 3E

• AM - run/walk up to woodland park rose garden. 3.15 mi., 44:13, 14:12/mi.
• PM - KB 3E - no record of workout.

10/27/2012 - KB adv

• KB adv - Andrea?
• Warmup - SW 20kg x 20, TGU 14kg x 1/1
• 3 (or 5) rounds:
• static start swing 16kg x 5
• sitouts 5+5
• split squat 12/14kg x 5+5
• 3 rounds:
• pushup 360 1+1
• lawnmower rows 16kg 5+5
• lunge w/knee circle 2 x 2+2

10/26/2012 - bsmt (R only); gyro

• Left calf still sore, some work on R side for fun.
• Gyro session w/Lindsey in afternoon...excellent session, very focused core work. 

10/25/2012 - KB int

• KB intermediate - Andrea. Hard workout, a hacked-up partial picture of which is below.

10/24/2012 - bsmt

10/23/2012 - run/walk

• Run/walk - around greenlake & up to woodland park. Ran entire way, stopping at 4 mi. mark. 4.01 mi., 45:50, 11:26/mi.

10/22/2012 - KB 3e

• KB 3E - Carol
• Starter - KB SW 20kg 20/15/10/5, bird dogs 20/15/10/5
• Second course (16kg?):
• Pull/catch 5/4/3/2/1
• Pull/catch/press 1/2/3/4/5
• Pull/catch/squat 5/4/3/2/1
• PCSQ PR 1/2/3/4/5
• Third course (20kg?):
• Rows 5/4/3/2/1, pushups x 3, power swing x 5
• Finisher - 3 min. SW 20kg :15/:15

10/21/2012 - run

• Run/walk - neighborhood route. 3.95 mi., 1:06:29, 16:49/mi.

10/20/2012 - KB adv

• KB advanced - Kevin
• Warmups - passive straight leg raise w/band, lacrosse ball on wall (chest, scap) OH holds, cross crawl opp hand/leg
• KB warmup - TGU 14kg 1+1, GSQ 16kg x 10, 2H SW 20kg x 20
• Main workout is below ("the gauntlet"). Set of 2 with 16kg, then 14kg for 3s and 5s. Last TGU up on left was incomplete. Hard.

10/19/2012 - off

• Day off, no exercise. ~45 min mobility work in basement in evening.

10/18/2012 - walk, KB int

• Walked up to 50th and down the access road to Kettlebility - 1.75 mi., 28:52, 17:24/mi.
• KB intermediate - Kevin
• Starter - 3 rounds - DL 2x20kg 10/8/6, walkouts 1+1, pressing practice
• Main workout - 5 rounds - TGU down to kneeling L/R 20/20/16/16/16, GSQ 20kg 10/8/6/4/2, 2H SW 20kg x 10
• Something missing in the workout - there were push presses before the TGU/windmill

10/17/2012 - run, bsmt

• Run - neighborhood streets. 4.00 mi., 41:25, 10:22/mi., 462 calories. Nice pace, felt good throughout.
• Basement workout after run - went a little crazy, too hard on the legs in hindsight. Last couple of rounds of CL/PP were hard. Mobility drills after every set!

10/16/2012 - KB int

• KB intermediate - Jeff
• Warmup - 3 rounds DL 32 x 5, x pattern 10/8/6, SW 24 x 5, crawl 5/10/15
• Single bell - 5 then 3, SW, PP, SN, PP, FSQ L/R 14kg
• Double bell 3 rounds SW, PP, SN, PP, FSQ 2 x 14kg
• Finsher - 5/4/3 Row 20kg, suitcase DL 2 x 20kg, farmers walk 2 x 20kg, 10/9/7 pushup

10/15/2012 - walk/run

• Quick run/walk up and around Woodland Park rose garden. 3.03 mi., 40:27, 13:22/mi.

10/14/2012 - walk, bsmt

• Walk - neighborhood -> Greenlake & Woodland Park. 4.56 mi., 1:16:12, 16:43/mi.
• Workout in bsmt - 2nd half was 5 sets too, forgot to cross the lines.

10/13/2012 - walk, KB adv

• Walk to coffee, KB adv, home - about 1.8 total, no time as watch left on during class.
• KB adv. - Kevin
• Starter - heavy TGUs to elbow - did not write down specifics
• Main workout (3 rounds):
• Box rows 14kg x 3
• PR - 3 x 14kg, 1 x 20kg, 2 x 16kg
• Roundabouts - 20kg - 2, 3, 5
• Cues:
• PR - squeeze pinky, elbow to ribs
• TGU - breath, flat, hip over

10/12/2012 - bsmt

• Attempt at "fran". Blue band for pullups, 65 for thrusters. Added clean on each thruster, not in exercise. ~28 min. Hard.

10/11/2012 - KB int

• KB intermediate - Jeff
• Starter - 10/8/6 DL 24kg, 10 x 1/2/1 SW 16kg, PCSqPr 16kg
• Doubles work - 2 x 12kg
• 2 x (10 SW, TGU,  3 x C&P, plank, 3 x high pull, 10 pushup, 3 x dbl SN, 3 x FSQ, 1 x TGU (1st set only)

10/10/2012 - bsmt

• Strength and conditioning - hard to beat

10/9/2012 - run, KB int

• AM Run - greenlake & woodland park. 4.24 mi., 51:29, 12:08/mi. Ran the whole way.
• PM KB intermediate - Jeff
• Starter: 3 x (10 SW 20kg, 10 CL 14kg, 10 HPull 14kg, 5 pushup)
• Main workout: seesaw presses - 5, 4, 3, 2, 1 2 x 14kg, then kneeling presses 3, 2, 1 x 16kg, with hand-to-hand swings between kneeling sets
• Finisher - 5 min static holds L/R 12kg. Hard.

10/8/2012 - basement

• Short and sweet. ~20 min total?

10/7/2012 - hike @Seaside

• Hike at Saddle Mountain State Park, about 15 mi. east on 26 from Seaside. Short and steep; about 1700 ft of gain in about 2.4 mi. Moving totals with side trips: 4.92 mi., 2:01:41, 24:44/mi. 360 degree view out to Pacific and north to St. Helens from top. Stellar weather.
• Misc. bodyweight work at beach in evening...few sets of pushups, lunges, squats.

10/6/2012 - walks in Portland, Seaside

• City walk in Portland to art museum, shopping - ~2 mi.
• Beach walk at Seaside in evening - maybe 1.5 mi.

10/5/2012 - run walk, greenlake track

• Run/walk on Greenlake Track, 2.6 mi., 38:09, 14:40/mi.

10/4/2012 - run/walk, KB int.

• Run/walk in early AM, neighborhood route. 3.9 mi., 53:05, 13:36/mi. Tried to keep HR in 117 range. Pavement slam when almost home, a couple of small cuts.
• KB intermediate class in evening - Chris. Couple of good workouts, below. All doubles with 2x14kg, felt good. Swings 14/16/20/24 kg, 20s were very hard.

10/3/2012 - taiji

• Good chen class - only 5 people so lots of good corrections. Focused on whirl arms chen style, very tricky.

10/2/2012 - walk, 6/E

• Walk around greenlake w/Pia. 3.13 mi., 53:14, 17:01/mi.
• Evening - 6/E with Jeff. No record of workout.

10/1/2012 - walk, 3-E

• Walk up to woodland park rose garden at lunch. 2.85 mi., 44:53, 15:46/mi. Don't think there was an running.
• 3-elements class in evening - Jeff. Don't remember much about the workout, but did get a good sweat going.