12/31/2012 - day off

• Lacked motivation - had to work on new year's eve.

12/30/2012 - bsmt

• Back in the house in Seattle

12/29/2012 - gym @bellagio

• Good metabolic conditioning workout at the Bellagio.
• 25 min. cardio on a nice elliptical-like machine; HR maxed at 156 near the end.
• Double DB complex 2 x 30 lbs.: push press, front squat, rack lunge. 5 x (3/3/3+3), 5 x (2/2/2+2). Hard.

12/28/2012 - walking in vegas

• Walked all over the place in and around Las Vegas and out to Hoover Dam. Gave credit for 2 miles, but bet it was more.

12/27/2012 - hike

• Hike in Red Rocks with Jo, Brace, A-M, Ben and Pia. Did not take Garmin, but had to be 3.5 at least. Sunny then cloudy day, and a few flakes of snow.

12/26/2012 - Bellagio gym

• Workout w/Pia at the Bellagio gym
• 20 min treadmill & 20 min bike
• 5 x 5 - chest press, lat pull down, overhead press, dumbbell curl & press
• 10, 8, 6, 4, 2 hanging leg raise

12/25/2012 - day off

• Travel to Las Vegas, found the gym but did not work out.

12/24/2012 - run/walk

• Run/walk around greenlake, woodland park, and up to good shepard center. 5.0 mi., 1:03:27, 12:42/mi., 583 calories. Held HR in 135-140 range. Cold and damp, but not rainy.

12/23/2012 - KB/BB

• Bench and calves in basement. Not super exciting but felt good and qualified as an "easy" day. 105 x 3 x 2 top sets in bench, felt good til last set.

12/22/2012 - KB adv, walk

• KB advanced class - metabolic conditioning. 2-4-6-8-10-8-6-4-2, 12kg, ideally without setting the bell down (2 set downs). Hard. 

• Walk around Greenlake with Pia and Haley in the afternoon. 3.24 mi., 1:01:38, 19:02/mi.

12/21/2012 - off

• Day off...some digging on basement project, but no exercise.

12/20/2012 - R/W, KB int

• Run/walk during day - 4.22 mi., 1:00:33, 14:20/mi. Cold and wet, but fun.
• KB intermediate - Jeff
• Warmup - 3 x (TGU 12kg 1+1, swings @ 12kg (10 x 2H, 10/10 x 1H, 20 alt.)
• Stations - ropes/planks, TRX SQ/curls, sled push/farm. walk, swings/mtn. climbers)
• Dbl bell complex 2 x 12kg - 5, 4, 3, 2 1 SW, HP, PR, FSQ
• Finisher - 3 position abs 5/4/3 w/partner

12/19/2012 - bsmt

• First try at modified Pavel force recon workout. Only had 30 min., but got a little of everything in.

12/18/2012 - KB int

• Good intermediate class w/Jeff, but did not write workout down

12/17/2012 - walk

• Late afternoon walk around S end of Greenlake, up into Woodland Park. Nice cool day, heading into snow supposedly. 2.96 mi., 47:21, 16:01/mi. Probably upper bound on walking pace.

12/16/2012 - gym

• Workout @ gym - first in a while
• Warmup - 20 min on recumbent bike, increasing resistance every 5 min.
• Nautilus - 1 x 15, light weights, all machines
• Other - gravitron 6 x 8 @ 4, calf raises 3 x 5 @ 90, KB Jerks 16 kg 3 x 3+3, KB snatches 16kg 3 x 5+5

12/15/2012 - KB/BB bsmt

• Fun workout in basement. Did in two parts: 2 rounds (6 sets DL, 2 x 3 PR), break for tcons, then other two rounds.

12/14/2012 - off

• Insane work day, no exercise

12/13/2012 - KB int

• KB intermediate - Andrea. Did not write workout down, but there were lots of swings.

12/12/2012 - bsmt easy

• First try at zercher squats - 5 x 2 @ 65. Great squat depth, but getting used to the bar in the crook of the elbows will be a challenge.

12/11/2012 - KB int

• KB intermediate - Kevin
• Warmup - naked TGU 2 x 1+1, then "press at each step", 12kg 1+1 or 2+2
• Main workout: superset, 3 rounds
• DBL MP 1, 2, 3 20/16/16kg
• H/S/P 32kg 5, 3, 2

12/10/2012 - walk

• Walk up to woodland park rose garden. 2.9 mi., 49:24, 17:02/mi.

12/9/2012 - KB, walk

• Shorter version of neighborhood walk (with Bella?) - 3.46 mi., 58:49, 17:00/mi.
• KBs in basement. Fun complex.

12/8/2012 - KB adv

• KB advanced class - Kevin. Did not write workout down, but it was low reps, high strength.

12/7/2012 - off

• Day off, no exercise

12/6/2012 - KB int

• KB intermediate - Jeff
• Warmup - 5 min. SW 18kg, 3 x (TGU 1+1 12kg, 5/3/3 P/C/SQ/PR 16kg)
• High pulls & other - sets of 5
• Snatch practice w/partner - several reps w/20kg
• Dbl SW/CL/SN 2 x 12kg 5, 4, 3, 2, 1
• Farmer's walk 3 x
• 3 position abs 10kg x 5/5/5

12/5/2012 - run/walk

• Run/walk around greenlake, up to woodland park, and around the rose garden. 4.56 mi., 1:07:15, 14:45 mi. Sustainable (4 mi./hr.) pace.

12/4/2012 - KB int

• First KB class since return from Boulder - Andrea
• Warmup - 100 swings - 16kg
• TGU 1+1 with presses at each step
• Swings w/stepins, 50 @ 16kg
• Main workout - 3 rounds of (30 sec each of  (high pulls, SQ PR, SQ, PR, SW)). Very hard.

12/3/2012 - run, KB

• AM - run in neighborhood. 10 min. miles! 4.07 mi., 41:31, 10:12/mi. First run after return from Boulder, so extra red blood cells on board.
• Afternoon - quick KB/BB workout in basement.
• 5 rounds: BB BP 65 x 5, KB OAJ 12kg 5+5
• 5 rounds: KB curl 12 x 8, KB skull crusher 12 x 8

12/2/2012 - back in Seattle

• First workout in the basement in a month! BB cleans pretty hard on the wrists.

11/30-12/1/2012 - off

• No exercise - car trip home from Boulder