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.
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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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
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.
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.
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.
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!
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.
AM
500m Swim
PM
5 rounds of
25 Push ups
25 Sit ups
25m Swim
Not Times
After a few hours Chad came by and we had a 30 min SCUBA dive at the falls.
This vacation is great. Doing a whole lot of nothing. This is great. Love it up here. I think we will stay another day.
After a long car ride up to Bala I wanted to go for a run but I was given a beer upon arrival. So after a few sips down on the dock I decided that I needed to do something.
So I put on my swim trunks (not my speedo) and did 20x 25m (or so) sprints off the dock. I had a hard time getting a good workout because everytime I dove in I had to deal with Parker chasing me.
It was a good way to get the blood flowing after a car ride and before a couple of beers.
