Swimming and Gym time.

Mitch Hedberg my new favorite comedian

This morning was a swimming day. At the crack of dawn I awoke to a very
annoying alarm. I tried every conceivable excuse as to why I shouldn't
go to the pool. Thankfully my better judgement and 3 Thanksgiving
Turkey dinners had something else to say.

30 mins of laps

32 x 25m laps. 20 Front crawl and 12 Breast stroke.

I was a little tired after about 10 mins so I took a little breather and
then carried on with it.

After work:

CFWU x 1

Bench Press (I was supposed to do 3 sets but got bored)
2x8
135-205
Pull ups
3x5
50lbs
Kips
3x20
Push ups
100 (first 50 normal then 10 sets of 5. In the bottom position of the 5th rep I held it there for 5 seconds and then pressed it out to complete the rep.)

After the last workout I had I was very sore. I large case of DOMS. I took a few days to recover and then it was Thanksgiving. Today I had a good sweat and I hope that is all I needed to get back on track.

Long at Last

Last night Amy and I made a bet. Who ever loses the highest % of body
weight by 01 Aug 09 WINS!
The official weigh in will be next Friday 24 Oct 08.
The loser has to go without a car for 30 days.

Wish me Luck!

Today was the first day of my training for this monumental challenge.

I know that I will be sore tomorrow because I have not done very much in
the last 2 months.

CFWU x 1 No OHS

As many rounds in 20 mins of

5 Pull ups
10 Push ups
15 Sit ups

15 rounds.

The good thing about this is I can only get better.

Bench and Pull ups

CFWU x 2 minus OHS and anything to do with lower body.

Lyn(ne)
Bench press
Pull ups

15-10-10 155lbs
15-20-20

10 mins of hand standing.

General feeling of weakness. I should think so though. I have been away
from this place for too long.

Nice and easy

Today I decided to get off my ass and go to the base gym for a wod.

Cfwu x 1
2 x 500m row @ 2:00

5 rounds of
5 pull ups
10 push ups
15 squats
3:20

10 L-pull ups

25 kb snatch 1.5 pood each arm

10 minutes of handstands

All in all it was fun. Still having issues with left knee. I want to go running very badly.
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Garage WOD

Stinky Dog car wash

The wod's have been few and far between. During the week last week I was working in the field. There was no workout persay but I was active all week doing my job.

Today:

CFWU x 1

21-15-9
Pull ups
1.5 pood KB Snatch
Push ups

5:29

Wanted to have some intensity but I think I was going about 85%.

After:

Hand stands 5 mins
HSPU's 15
3x25 push ups
3x5 L-sit pull ups

Monday

Last nights WOD almost didn't happen. Not because I couldn't get there
but because I was lazy. I am happy to announce that I got off my ass
and made it to the gym.

CFWU x 1 Really focused on form for OHS. A little tight in the bottom.

Rowing

200m WU
200m WU
500m 1:31. My first real effort at rowing a 500m. I was tired but not
how I thought I would be. I wasn't too winded but my hamstrings were
screaming.

Misc stuff in the gym:
10x 135lbs Bench
10x Leg raises
10x 35lbs curls

8x 185lbs Bench
10x leg raises
10x pull ups

5x 185lbs Bench
10x leg raises
25x push ups
8x 45lbs curls
10x pull ups

20x Push ups

I know this workout would not be approved by CFHQ but who cares! I had
a fun time and I got my heart rate up.

Rowing some more (Yesterday)

I had recently remarked to Pat that I am finding it difficult to workout
consistently here. The time demands from teaching make it sometimes
difficult to get to the gym before it closes. By the time I am finished
work I am "finished". Shower bed and get ready for tomorrow.

I am anxious to get back into some type of routine again but I think it
will have to wait until I get home from the summer.

CFWU x2

500m row 1:34 still learning how this rowing thing works. Not to tired
after.

5 x 200m rowing sprints

34-36-35-42-45

1000m row

3:42

Handstand push ups for 10 minutes

Forgot to post!

100 Push ups

2:32

A little slower then last time.

Fitness Test

No warm up!

Fitness test with 9lb weight belt for potential new job.

Quite easy and not a real workout. Some running and jumping over stuff and some more running. Got home and Amy and I just hang out after me being away for the week.

Nothing really interesting to report. Sorry.

Rowing and Running in the fields all cammed up

Yesterday

Last night I was suffering from a case the DOMS from Cindy. I didn't
want to go to the gym but knew it was the right thing to do. On arrival
I noticed that they had C2 rowers and thought that would be a fun
workout.

500m Warm up row
1:40 Felt pretty good and the knee was fine

2000m
7:32

This was a little harder but not too bad.

Today

I had forgotten how much fun it was to run around all day with 50-65lbs
of equipment on and run through the fields all day.

7 hours of section and platoon drills on uneven ground can take its
toll.

Tired!

First CF WOD in some time! 5 Aug 08

It is with humility that I post this WOD. During the last few weeks I
have been "taking it easy" (lazy). Limited if any intensity in my
workouts. Having returned to normal training after 6 weeks of very
regimented and what I consider demanding training I was what I think,
burned out and slightly injured. It was my haphazard plan to just go
easy and allow myself to feel better and get the training spirit back.

Last night was when decided that I would return to full form. My plan
was to complete Cindy. Which is my favourite WOD. I was hoping to get
around 25-27 rounds. If I did this it would confirm my presumption that
I was healed. This was not the case. I was beat into submission and
was unable to complete the WOD as Rx'd. Ego deflated and knee inflated
I left the pull up bar.

CFWU x 2

Cindy.5 (40 second intervals with one minute rest at 9 rounds)
13 rounds
Squats seemed to be the issue. I was much slower on these then I
remember being.

Bench Press
135lbs x 10
185lbs x 5
185lbs x 5

L Pull ups x 10

Hand stand practice 15 mins.

HSPU's = 3

It is clear to me that I am not 100%, which really sucks. I am now
wanting to get back at it full speed but my delicate body is not ready.
In the meantime it will be upper body with intensity and lower with
moderate intensity.
Swimming when possible and bike riding if able.

In summary:

I know that the training I have completed in the previous 2.5 months has
greatly increased my endurance but my strength has diminished. It is a
delicate balance and one that has to be continually adjusted and
monitored to reflect lifestyle, family, and employment obligations.