Training Log Archive: Animal-OIn the 30 days ending Nov 30, 2013:
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Thursday Nov 28, 2013 #
Cross training 40:00 [4]
my grip is limiting my capacity to push harder.
Pull ups are hard.
A. Front squat- 3 x 5 reps
B. 2 rounds for time of:
15 Overhead squat @35
15 Pull-ups
15 Split-jerk @35
15 Knees to elbows
15 Hang clean @35
15 Supermans
finished in ... i forget something like 15:43 something like that... I was last in the group and it was mostly due to the toes to bar...
did not get the "trick yet"
haha
Pull ups are hard.
A. Front squat- 3 x 5 reps
B. 2 rounds for time of:
15 Overhead squat @35
15 Pull-ups
15 Split-jerk @35
15 Knees to elbows
15 Hang clean @35
15 Supermans
finished in ... i forget something like 15:43 something like that... I was last in the group and it was mostly due to the toes to bar...
did not get the "trick yet"
haha
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Elm
nice normal ride in. Worked finished extremely late ~8h and was too lazy by then to cycle home so i left the bike.
nice normal ride in. Worked finished extremely late ~8h and was too lazy by then to cycle home so i left the bike.
Wednesday Nov 27, 2013 #
Note
Feeling very lazy and not willing to train, ... hum... i'll have to break through this one, and get my shoes on!
Cross training 10:00 [3]
push up challenge ... did it.
Tuesday Nov 26, 2013 #
Note
Feeling better but just getting back, ... hope to be good soon.
Monday Nov 25, 2013 #
Note
(rest day)
Just going through the motions, feeling very run down.
Headach set in ~3h, developped into migrains ~5h... made it home by 6h.
Slept... and slept some more.
Body shut down.
Headach set in ~3h, developped into migrains ~5h... made it home by 6h.
Slept... and slept some more.
Body shut down.
Sunday Nov 24, 2013 #
Note
very late party, more sleep deprivation. Total shut down.
Saturday Nov 23, 2013 #
Note
(rest day)
not feeling too hot. Sleep deprivation. Set in.
Friday Nov 22, 2013 #
Cross training 10:00 [3]
push up challenge!!
(I am still crap hahah)
(I am still crap hahah)
Note
very little sleep, just need to survive this Friday.
Thursday Nov 21, 2013 #
Cycling 1:00:00 [3] 17.4 km (3:27 / km)
Beresford --> Elm
Elm --> Beresford
Elm --> Beresford
Physical work 2:00:00 [2]
At least 2hrs worth logging...
Moving at work, packing boxes, lifting bins, moving heavy books around...
Climbing, cleaning, packing, playing with bubble wrap.
Moving at work, packing boxes, lifting bins, moving heavy books around...
Climbing, cleaning, packing, playing with bubble wrap.
Wednesday Nov 20, 2013 #
Running 18:54 [3] 3.0 km (6:18 / km)
distance ~ estimated by google maps.
Park run - up and down hills and tree slaloming
Park run - up and down hills and tree slaloming
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Elm
nothing special, just heading into work.
nothing special, just heading into work.
Cycling 30:00 [3] 8.7 km (3:27 / km)
Elm --> Sterling --> Beresford
(Gym stop)
(Gym stop)
Cross training 45:00 [5]
Warm up --- squat, skips, push ups, kettlebells, etc
complexe of
Hanging snatch - with 2 squats max rep
@55lbs
@65lbs
@75lbs
@85lbs
@95Lbs
@105lbs
Failed @ 115lbs --- Failed again @ 115lbs --- Failed again @ 115lbs
AMRAP
150 skip ropes (cause I can't do 75 double unders)
15 push ups
I did 5 rounds + 50 skips.
complexe of
Hanging snatch - with 2 squats max rep
@55lbs
@65lbs
@75lbs
@85lbs
@95Lbs
@105lbs
Failed @ 115lbs --- Failed again @ 115lbs --- Failed again @ 115lbs
AMRAP
150 skip ropes (cause I can't do 75 double unders)
15 push ups
I did 5 rounds + 50 skips.
Cross training 10:00 [3]
push up challenge ... back on
Tuesday Nov 19, 2013 #
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Elm
Cycling 30:00 [3] 8.7 km (3:27 / km)
Elm --> Beresford
(with food shopping stop, so hauled that home!)
(with food shopping stop, so hauled that home!)
Monday Nov 18, 2013 #
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Elm
Cycling 30:00 [3] 8.7 km (3:27 / km)
Elm --> Beresford
Cross training 5:00 [3]
push up challenge: 10 12 7 7 max... ooops
Cross training (CF -Aux) 19:58 [5]
WOD:
22 burpees
22 back squat @ 85 lbs (RX was 135lbs)
22 jumping lunges
4 rounds for time
killed it, but shoulder got hurt on the burpees.
could have gone a little heavier on the back squat.
22 burpees
22 back squat @ 85 lbs (RX was 135lbs)
22 jumping lunges
4 rounds for time
killed it, but shoulder got hurt on the burpees.
could have gone a little heavier on the back squat.
Cross training (CF -Aux) 15:00 [2]
warm up -
skips only managed one double - double under... booo
must work on these
regular warm up drills - squats, push ups, kettle bells, walking lunges, etc
skips only managed one double - double under... booo
must work on these
regular warm up drills - squats, push ups, kettle bells, walking lunges, etc
Cycling 20:00 [3] 6.6 km (3:02 / km)
Beresford --> Sterling --> Beresford
to and back from gym! :)
to and back from gym! :)
Sunday Nov 17, 2013 #
Walking 1:30:00 [1] 7.0 km (12:51 / km)
walk around High Park with Miss AC
Lots of chatter.
Lots of chatter.
Cross training 5:00 [3]
push up challenge, max = 16.
Not a very big improvement but... will stick to it.
:)
my shoulder was a little hurt so i had to back off,... but it seems fine now.
Not a very big improvement but... will stick to it.
:)
my shoulder was a little hurt so i had to back off,... but it seems fine now.
Saturday Nov 16, 2013 #
Running 38:00 [2] 5.0 km (7:36 / km)
off and on running ... trying to find an address for a party, haha.
Never got there, just did not find the street.
:(
very funny!
Never got there, just did not find the street.
:(
very funny!
Cross training 10:00 [3]
push up challenge
12-16-10-10- max = 13
:)
just glad i did it!
12-16-10-10- max = 13
:)
just glad i did it!
Friday Nov 15, 2013 #
Walking 50:00 [1] 4.0 km (12:30 / km)
doing errands, walking up to home improvement center... did not find what I wanted,... booo, but i had a good intense walk around town so that was good.
Running pretty tired these days.
Running pretty tired these days.
Thursday Nov 14, 2013 #
Cycling 32:00 [2] 8.7 km (3:41 / km)
Elm --> Beresford
Getting home ... very slowly! But cycling...
:)
Getting home ... very slowly! But cycling...
:)
Wednesday Nov 13, 2013 #
Note
(rest day)
very tired, barely functionning today... argh argh.
Tuesday Nov 12, 2013 #
Cross training (Push up series) 10:00 [3]
Push ups ... Series DONE!
14 - 14 - 10 - 10 - 15
(Barely)
14 - 14 - 10 - 10 - 15
(Barely)
Cycling 30:00 [3] 8.7 km (3:27 / km)
cool air is here!!!
ears need a little more protection! :)
ears need a little more protection! :)
Note
I am ready to try and start running again... will start with a very conservative approach and concentrate on better running technique.
Monday Nov 11, 2013 #
Cycling 30:00 [3] 8.7 km (3:27 / km)
BEresford --> Elm
Feeling good this morning... back is very sore though.
Push ups challenge has been pushed off until tomorrow!!
:)
Feeling good this morning... back is very sore though.
Push ups challenge has been pushed off until tomorrow!!
:)
Cross training 10:53 [5]
WOD: worked very hard on this one, finished 2nd of the group!
5 rounds
10 wall balls - 15 push press @ 55pds - 20 lunges (forced 30 sec rest)
10:53
5 rounds
10 wall balls - 15 push press @ 55pds - 20 lunges (forced 30 sec rest)
10:53
Cross training 25:00 [3]
Double unders ... I actually did a few double-doubles and one triple!
very slowly getting better, there is some skills involved here that I do not have!
warm up and then push press series:
push press
5 @ empty bar
5@ 55lbs
5@ 65lbs
5@ 75lbs
5@ 75lbs
5@ 65 lbs
--- my form was not great, funny that my right shoulder seems weaker... (yes, yes, the shoulder I split years ago playing hockey, I guess it is not that surprising... I had not realised that it was actually still "defective" ahhh the collection of long standing injuries....
very slowly getting better, there is some skills involved here that I do not have!
warm up and then push press series:
push press
5 @ empty bar
5@ 55lbs
5@ 65lbs
5@ 75lbs
5@ 75lbs
5@ 65 lbs
--- my form was not great, funny that my right shoulder seems weaker... (yes, yes, the shoulder I split years ago playing hockey, I guess it is not that surprising... I had not realised that it was actually still "defective" ahhh the collection of long standing injuries....
Cycling 30:00 [3] 8.7 km (3:27 / km)
Elm --> Sterling --> Beresford
way home was WINDY!! gusts and gusts!! made hills quite hard!
way home was WINDY!! gusts and gusts!! made hills quite hard!
Physio 10:00 [3]
Calf raises off box ~60
but with breaks in between to try and not cramp!
Very hard!! and very painfull,... the muscle felt very uncomfortable and always on the edge of cramping...
argh... but hopefully i will hit a break through?
but with breaks in between to try and not cramp!
Very hard!! and very painfull,... the muscle felt very uncomfortable and always on the edge of cramping...
argh... but hopefully i will hit a break through?
Sunday Nov 10, 2013 #
Event: Salomon Raid the Hammer
Cross training (Push up - Challenge) 10:00 [3]
10 PU - rest 90 sec
15 PU - rest 90 sec
9 PU - rest 90 sec
9 PU - rest 90 sec
max rep 13 PU
15 PU - rest 90 sec
9 PU - rest 90 sec
9 PU - rest 90 sec
max rep 13 PU
Saturday Nov 9, 2013 #
Physio 10:00 [3]
band work - from hips
10 series of crab walk 5 steps
30 clams both side
30 hip dips both sides
10 series of crab walk 5 steps
30 clams both side
30 hip dips both sides
Cross training 40:00 [3]
Dead lifts: 7 rep series
40% @55 lbs
50% @75 lbs
60% @95 lbs
65% @115 lbs
70% @135 lbs
80% @145 lbs
+
8 reps @ 155 lbs
[Note] 1 rep max for deadlift has been calculated@ 195 lbs.
HArd WOD:
10 box jumps
10 box dips
10 wall balls
15 min AMRAP: I did 9 rounds
40% @55 lbs
50% @75 lbs
60% @95 lbs
65% @115 lbs
70% @135 lbs
80% @145 lbs
+
8 reps @ 155 lbs
[Note] 1 rep max for deadlift has been calculated@ 195 lbs.
HArd WOD:
10 box jumps
10 box dips
10 wall balls
15 min AMRAP: I did 9 rounds
Friday Nov 8, 2013 #
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Elm
after having a nice cappucino @Starbucks!!
after having a nice cappucino @Starbucks!!
Cycling 30:00 [3] 8.7 km (3:27 / km)
(rest day)
Elm --> Beresford
Very late and tired ride home!
Very late and tired ride home!
Thursday Nov 7, 2013 #
Cycling 30:00 [3]
Beresford --> Elm
Nice and dry this morning... nothing special to report.
ha!
Nice and dry this morning... nothing special to report.
ha!
Cross training 5:00 [3]
Push up challenge day-2:
5 series, rep: 10-12-8-8 + max 13
5 series, rep: 10-12-8-8 + max 13
Cross training 45:00 [3]
warm up ~10min ---
Managed a double double (double unders... so slow to get!!)
lifting --- mostly snatch squats --- sasquatch !
empty bar for a while,
then did the rest @55
I had my own little personal coach, a young very enthusiastic kid! That kept telling me what i need to think about each time.
(was very helpful)
Managed a double double (double unders... so slow to get!!)
lifting --- mostly snatch squats --- sasquatch !
empty bar for a while,
then did the rest @55
I had my own little personal coach, a young very enthusiastic kid! That kept telling me what i need to think about each time.
(was very helpful)
Cycling 30:00 [3] 8.6 km (3:29 / km)
Elm --> Sterling --> Beresford
Wednesday Nov 6, 2013 #
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Elm
Cycling 30:00 [3] 8.7 km (3:27 / km)
Elm --> Sterling --> Beresford
Cross training 14:07 [4]
After a slower, lifting WOD a nice gal asked me to do "Annie" with her... so I did !
Annie ! 14:07
Series of 50-40-30-20-10: Double unders and sit ups (i think i have done this one before ... must check)
But I have no double unders... I can only do double-single-double about 4 times, and ... dam, I catch the skip, or wack myself somewhere with the rope...
I think I managed to do one double double, but ... I was so surprised, .. I am not even sure that it happened.
anyhow... was just happy to be sweating ! :)
How come i love sweating? Getting so out of breath my lungs weeze? Red/purpurly tint... anyone?
Annie ! 14:07
Series of 50-40-30-20-10: Double unders and sit ups (i think i have done this one before ... must check)
But I have no double unders... I can only do double-single-double about 4 times, and ... dam, I catch the skip, or wack myself somewhere with the rope...
I think I managed to do one double double, but ... I was so surprised, .. I am not even sure that it happened.
anyhow... was just happy to be sweating ! :)
How come i love sweating? Getting so out of breath my lungs weeze? Red/purpurly tint... anyone?
Cross training 40:00 [3]
Lifting WOD...
We did mobility: Banded triceps stretch- 90 sec/side
A. Hang power clean- 7 x 3 reps
... except i made a mistake and started off doing 7 reps... after doing 2 rounds of 7 reps @ 75 lbs (40+35)... I was a little tired ...
realised my mistake and then continued doing 3 reps ... for the next 5 rounds.
B. Clean pulls (from the ground)- 7 x 3 reps
I was trying to work technic more so I worked with 65 lbs
Did much more then 7 rounds,... I was trying to get the movement right
C. Skills of choice
I hung from the bar a while, just to get my hands hurting a little, 3 swings off, 3 swings off.
I practiced double unders... and did some intense DOG PAtting!!
We did mobility: Banded triceps stretch- 90 sec/side
A. Hang power clean- 7 x 3 reps
... except i made a mistake and started off doing 7 reps... after doing 2 rounds of 7 reps @ 75 lbs (40+35)... I was a little tired ...
realised my mistake and then continued doing 3 reps ... for the next 5 rounds.
B. Clean pulls (from the ground)- 7 x 3 reps
I was trying to work technic more so I worked with 65 lbs
Did much more then 7 rounds,... I was trying to get the movement right
C. Skills of choice
I hung from the bar a while, just to get my hands hurting a little, 3 swings off, 3 swings off.
I practiced double unders... and did some intense DOG PAtting!!
Cross training 5:00 [3]
Doing a push up challenge,... Day one was
max rep push ups (with good form) : for me 15 or 16 can't remember... SS did ~18 or so.
then 5 rounds series
10-12-7-7 + my max at this point was = 9
game on.
max rep push ups (with good form) : for me 15 or 16 can't remember... SS did ~18 or so.
then 5 rounds series
10-12-7-7 + my max at this point was = 9
game on.
Physio 10:00 [3]
Before CF, I did several calf raises on a low box...
60 full lifts and slow descent... IT HURT!!!
that muscle is just effed up right now and that is why I unconciously do not use it.
Did 60 ballet toes on the box... burn!
Then i did ~3 lenghts of toes walks.
I have stopped doing physio, and I feel that my calf muscle has regressed... probably because my body is very clever in finding ways around using it regularly...
... I will have to force it to contract.
60 full lifts and slow descent... IT HURT!!!
that muscle is just effed up right now and that is why I unconciously do not use it.
Did 60 ballet toes on the box... burn!
Then i did ~3 lenghts of toes walks.
I have stopped doing physio, and I feel that my calf muscle has regressed... probably because my body is very clever in finding ways around using it regularly...
... I will have to force it to contract.
Tuesday Nov 5, 2013 #
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Elm
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Sterling --> Elm
Cross training 35:00 [3]
Warm up
Couch stretch- 2 min/side
A. Shoulder press- 3 x 5 reps @ 50 pds
then we practiced pull ups, ... i only hung my body off the bar! it was anough for me.
B. Tabata Bottom-to-Bottom Squat
8 intervals of : 20 sec on, 10 sec off... I think !!
I did 15 per series.
Immediately followed by: 4 minute AMRAP of
3 pull ups (with green "largest" band)
+ 3 dips (unable to do ring dips so move to the box)
I am limitted again by my grip ability
Couch stretch- 2 min/side
A. Shoulder press- 3 x 5 reps @ 50 pds
then we practiced pull ups, ... i only hung my body off the bar! it was anough for me.
B. Tabata Bottom-to-Bottom Squat
8 intervals of : 20 sec on, 10 sec off... I think !!
I did 15 per series.
Immediately followed by: 4 minute AMRAP of
3 pull ups (with green "largest" band)
+ 3 dips (unable to do ring dips so move to the box)
I am limitted again by my grip ability
Monday Nov 4, 2013 #
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Elm
Cycling 30:00 [3] 8.7 km (3:27 / km)
Elm --> Sterling --> Beresford
Cross training 30:00 [3]
WOD:
3 times 5 reps
back squats - did 115 pds (could have done more)
5 rounds for time of:
12 deadlift
9 hanging cleans
6 push press
i did it with 60 pds in 7min28 --- the grip was killing me!
the hardest part was trying to hold onto that bar!!
3 times 5 reps
back squats - did 115 pds (could have done more)
5 rounds for time of:
12 deadlift
9 hanging cleans
6 push press
i did it with 60 pds in 7min28 --- the grip was killing me!
the hardest part was trying to hold onto that bar!!
Saturday Nov 2, 2013 #
Cross training 40:00 [4]
Nike Training Club - Academy of Lions
Did plyometric stuff, jumping around. Sit ups, push ups, squat lunges, frog jumps... etc etc.
First half was very slow,... I was wondering what I was doing there, and trying to invent more challenging things to do while standing in line...
the second half was a sweat puddle, max rep push ups, sit ups and russian twist,...
Sweated a lot. Was good. Very busy!
Did plyometric stuff, jumping around. Sit ups, push ups, squat lunges, frog jumps... etc etc.
First half was very slow,... I was wondering what I was doing there, and trying to invent more challenging things to do while standing in line...
the second half was a sweat puddle, max rep push ups, sit ups and russian twist,...
Sweated a lot. Was good. Very busy!
Friday Nov 1, 2013 #
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Elm
Yesterday was rainy rainy today was
Windy windy... !
Was almost knocked off my bike!! literally. I mean you hear of people getting knocked off by the wind but .... ouf feeling it is quite different! haha
but
(I'll take a warm breeze over rain anytime!)
Yesterday was rainy rainy today was
Windy windy... !
Was almost knocked off my bike!! literally. I mean you hear of people getting knocked off by the wind but .... ouf feeling it is quite different! haha
but
(I'll take a warm breeze over rain anytime!)
Cross training 40:00 [5]
Auxiliary CF - 7-8pm class
ouf, could not go Harder. Pushed very very hard and finished in a messy sweat puddle (runny mascara included).
6 rounds of :
25 box jump burpees - 2min rest
finishing time was 26:59 ?? (shite not quite quite sure now)
had my classical tummy troubles, right in the first round!
arrgh!! Was the only girls in the class so I thought i would be finishing last, but was middle of the pack. yaHey!
warm up was squats, and kettel bell stuff.
ouf, could not go Harder. Pushed very very hard and finished in a messy sweat puddle (runny mascara included).
6 rounds of :
25 box jump burpees - 2min rest
finishing time was 26:59 ?? (shite not quite quite sure now)
had my classical tummy troubles, right in the first round!
arrgh!! Was the only girls in the class so I thought i would be finishing last, but was middle of the pack. yaHey!
warm up was squats, and kettel bell stuff.
Cycling 30:00 [3] 8.7 km (3:27 / km)
Elm --> Sterling --> Beresford
:)
:)