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View albumEXTERRRRMINAAAATE!
September 17
September 16
- 02m 40s
- 0.39 miles
- 06m 50s /Mi
Treadmill Tabatas
- 08m
- 2.53 miles
- 18.97 Mi/hr
3 min warmup
Bike Tabatas
1 minute cooldown
- 1h 10m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Pullups - Wide Grip, Pronated431200
- LEGS - Front Squats46157575
- LEGS - Front Squats521085125
- LEGS - Hamstring Bridge5121200
- LEGS - Hang Clean46107090
- LEGS - Romanian Deadlifts52107575
- LEGS - Squats, Overhead3333535
- LEGS - Squats, Wide Stance3610125185
- SHOULDERS - Dumbbell Swings41900
- SHOULDERS - Push Press46157575
- SHOULDERS - Snatch3337575
WU:
15 thrusters, 75#
12 pullups
9 KB swings ,35#
12 thrusters, 75#
9 pullups
6 KB swings, 35#
9 thrusters, 75#
6 pullups
3 KB swings, 35#
6 thrusters, 75#
3 pullups
1 KB swing, 35#
MS:
Front squats
10@85, 8@95, 6@105, 4@115, 2@125
Back squats
10@125, 8@135, 6@185
Romanian deadlifts 10-8-6-4-2, 75#
superset with
Fitball plank hamstring curls 5x12
Goblet squats, 3x10, 35#
Hang squat cleans
10@2x35, 8@2x40, 6@2x45, 6@2x45
Hang snatch, 75#, 3x3
Treadmill tabatas
Bike tabatas
- Crossfit
- 05m 08s
...
CrossFit - Leg day warmup
See above
2200 - Wow, tonight's workout really brought me back from the dead. I feel like a normal person again! I'm pretty sure I'll wake up feeling better tomorrow. Yay! Time for bed.
0745 - Slept long last night, but not comfortably or soundly. I kept waking up, tossing, turning, achy, etc. I won't make it thru the work day. But what I think I'm gonna do is go home at lunch time, and lay in the sun...maybe I can bake this out of me. Yes, I'll use sunscreen this time. But maybe some warm, fresh air will help me fight this off.
My sked says lower body and abs with a 30 minute bike. If I feel up to it later, I might go to the gym and just kinda try to do some light exercise. I think getting the blood flowing a bit would be good for me, but I won't overdo it. Just sitting here sedentary and not raising my heart rate or metabolism isn't good for getting better either.
- Health data: Sleep: 3 Stress: 3 Soreness: 1 Fatigue: 1 Sick: 3 Hours slept: 9 Overall Workout: 5
September 15
2040 - Off to bed...hope I can sleep off at least some of this funk. It sucks.
1800 - UGH...wish I wasn't feeling so gross. Looks like a lot of people have it. Hope everyone feels better soon!
So...I just watched this movie..."Trick". Cute story...makes me glad I have someone who makes me smile every day. I probably don't say that enough. And if I were single, it'd make me wanna be in love. Just a really cute, happy, fun story. I love cute gay movies that aren't about stupid stuff.
0845 - New avatar is finally up. Red shorts are back! Wish you could see the bike better.
0730 - I think I'm getting sick. I woke up this morning with a majorly sore throat (to the point where I can't really swallow comfortably), a big headache, chest congestion (I can't take a full breath...but my sinuses are clear, go figure), and body aches. Not muscle aches and soreness from the ride, but that ughy achy feeling you get before you get sick. Plus, my eyes feel like they're on fire...maybe I have a fever? Anyway, point is, I feel like CRAP. I hope I feel better by the end of the day, or my little swim session tonight is going the way of the Dodo.
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 2 Hours slept: 9.5
September 14
- 6h 32m
- 111.80 miles
- 17.11 Mi/hr
Assault on Sugarloaf.
Time is approximate, my Garmin lost signal a couple times, I forgot to switch it on once, etc.
Well...ummmm...this was pretty hard. But I gotta tell ya, the hills had NOTHING on the heat. We "assaulted" Sugarloaf at about Mile 25 while it was still pretty nice and cool outside. We had a taste of it with a "prelude hill" which I got up with ease...I thought "this was it?" but I didn't know that the REAL Sugarloaf was about to show itself. When I saw it I laughed with excitement! It took a while to get up, but I just cranked hard, passed a lot of people going up, and crested that motherf*cker with a smile on my face! Sugarloaf was conquered. A little later we hit Buckhill Road, which was chock full of steep rollers...good climbing, but not anything crazy. I lost my chain twice on this road and even having to start in the middle of a hill, I was fine. So...the hills were all but behind us, and I thought we had done pretty well!! But looking back on this day I'd say that last 50 miles, which were basically flat, were harder than ALL the hills because it was so AMAZINGLY HOT. It was almost 100 degrees when we finished and the humidity was just outrageous. We did have some breeze on the course, but not really enough to make much of a difference either way. A few gusts here and there, but we were really neither helped nor hindered by wind all day.
Had a blast with Mimi and Paul though...great riding partners! At first I was gonna do the ride by myself at my own pace, but upon starting I told myself to just have a good time with this ride, have fun with my friends. So that's what we did...and I enjoyed it so much more because we chatted and laughed the whole way...well, except the last hour. We were pretty ready to be done by then.
All in all, good ride...just really really REALLY hot. Sugarloaf (compared to some of the hills I encountered in Coeur d'Alene) was cake.
- Health data: Sleep: 3 Stress: 5 Soreness: 4 Fatigue: 5 Hours slept: 6 Overall Workout: 5
September 13
- 07m 25s
- 675.00 yards
- 01m 06s /100 yards
WU:
200 tempo - 306 (this may be a training PR for a 200)
MS:
8 x 30second with 90 second rest
Its hard to do timed intervals in the pool so I started off doing 50's. But after 4, I was getting further and further away from 30 seconds, so I started doing 1.5 lengths starting in the middle of the pool. Sooo...MS wound up being...
4 x 50 on the 2 min - 36, 35, 37, 38
4 x 37.5 on the 2 min - 28, 27, 28, 28
CD:
125 easy - 203
- Health data: Sleep: 5 Stress: 5 Soreness: 4 Fatigue: 5 Hours slept: 10 Overall Workout: 4
September 12
- 01m 40s
- 0.25 miles
- 06m 43s /Mi
First part of "Christine".
- 01m 34s
- 0.25 miles
- 06m 19s /Mi
Last part of "Christine".
- 08m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches, Bicycle3202000
- ABS - Knee-Raise, Hanging44700
- ABS - Leg Raises, Flat Bench4567575
- ABS - Sit-Ups, Flat341000
- BACK - Pullups - Wide Grip, Pronated42900
- CHEST - General4381010
- CHEST - Pushups44700
- CORE - Back Bridges1303000
- CORE - Cable Low-to-High Woodchoppers620201515
- CORE - Prone Planks1303000
- CORE - Side Planks2303000
- LEGS - Deadlifts34106565
- LEGS - Front Squats41107575
- LEGS - Front Squats4297575
- LEGS - Jump Rope2505000
- LEGS - Squats, Overhead41103575
- SHOULDERS - Dumbbell Swings4563536
- SHOULDERS - Dumbbell Swings310104040
- SHOULDERS - Hang Power Clean4387575
- SHOULDERS - Push Press41107575
- SHOULDERS - Upright Rows, Barbell34106565
Time is only for "Lucy" warmup. Other CrossFit exercises not included in time.
Warmup:
The "Lucy" Warmup
2 rounds of
20 woodchoppers, each side
20 bicycle crunches
10 KB swings
MS:
Workout 1:
"Christine" Half scale
Workout 2:
"Robogirlfriend"
CD:
Planks
- Crossfit
- 05m 28s
Workout 1: "Christine" Half scale
Run 400m
10-7-4 reps of the triplet:
Sumo deadlift high pull, 65#
Situps
Pushups
Run 400m
Workout 2: "Robogirlfriend"
2 rounds for time of the following progression:
10 Thrusters, 9 Pullups, 8 Dumbbell jabs (uppercuts in round 2), 7 Plyo-pushups, 6 Kettlebell swings, 5 Floor wipers, 4 Knees-to-elbows, 3 Hang power cleans, 2 Front squats, 1 Overhead squat, 50 jumpropes, 1 Thruster, 2 Pullups, 3 Dumbell jabs (uppercuts in round 2), 4 Plyo-pushups, 5 KB Swings, 6 Floor wipers, 7 Knees-to-elbows, 8 Hang power cleans, 9 Front squats, 10 Overhead Squats. Rest 30 seconds between rounds.
Christine total time - 5:28
Robogirlfriend total time - 18:27
- Crossfit
- 18m 27s
Workout 1: "Christine" Half scale
Run 400m
10-7-4 reps of the triplet:
Sumo deadlift high pull, 65#
Situps
Pushups
Run 400m
Workout 2: "Robogirlfriend"
2 rounds for time of the following progression:
10 Thrusters, 9 Pullups, 8 Dumbbell jabs (uppercuts in round 2), 7 Plyo-pushups, 6 Kettlebell swings, 5 Floor wipers, 4 Knees-to-elbows, 3 Hang power cleans, 2 Front squats, 1 Overhead squat, 50 jumpropes, 1 Thruster, 2 Pullups, 3 Dumbell jabs (uppercuts in round 2), 4 Plyo-pushups, 5 KB Swings, 6 Floor wipers, 7 Knees-to-elbows, 8 Hang power cleans, 9 Front squats, 10 Overhead Squats. Rest 30 seconds between rounds.
Christine total time - 5:28
Robogirlfriend total time - 18:27
1005 - OK...here it is folks!!
Wow, this is gonna hurt!!
"Robogirlfriend"
2 rounds for time of the following progression:
10 Thrusters, 9 Pullups, 8 Dumbbell jabs (uppercuts in round 2), 7 Plyo-pushups, 6 Kettlebell swings, 5 Floor wipers, 4 Knees-to-elbows, 3 Hang power cleans, 2 Front squats, 1 Overhead squat, 50 jumpropes, 1 Thruster, 2 Pullups, 3 Dumbell jabs (uppercuts in round 2), 4 Plyo-pushups, 5 KB Swings, 6 Floor wipers, 7 Knees-to-elbows, 8 Hang power cleans, 9 Front squats, 10 Overhead Squats. Rest 30 seconds between rounds. Record total time for both rounds.
Brian and I will be doing this one tonight, after the "Lucy" warmup and the "Christine" CF workout.
THERE WILL BE PAIN.
0920 - Ya know, it hit me just now that even though I've been having a bad week, I need to remember that there are so many people close to me that are going thru rough times too and I need to HTFU and get unstressed. So...tonight...Brian and I will do my "Christine" CrossFit workout as a reminder of this. And I think I need to come up with a workout called "Terri"...or "Bunny"...or maybe I'll call it "Robogirlfriend". I like THAT. Hmmm...gotta embody a "fight" somehow. OK...it will include dumbbell jabs. Stay tuned. This one's in the works.
0815 - OK, it was resolved. Whew. That was like 100 pounds off my back! Actually more like 145.44 pounds. Or...ummm...dollars.
0810 - Day not starting out so good. Actually, it fucking sucks. Money crap. Hopefully it will be resolved by midday.
- Health data: Sleep: 4 Stress: 1 Soreness: 3 Fatigue: 3
September 11
- 11m 06s
- 800.00 yards
- 01m 23s /100 yards
WU:
200 easy - 312
MS:
12 x 25, 60" rest
17, 17, 16, 16, 16, 16, 16, 16, 16, 16, 17, 16
25free/25back 47
50 free 42
25free/25back 48
50 free 44
CD:
100 easy - 138
The sprints were HARD!! I have never done that many hard sprints in a row...but it was actually kinda cool. I went into the workout really not wanting to do it. By the time I was done, I had really had a good strong swim.
7 years.
Hug/thank/salute a civil servant/serviceperson today.
1355 - Wow did I eat a million calories and fat for lunch...but it was sooooo good!! I had 16 wings...5 were teriyaki, 5 were barbecue, and 6 were "extra hot" which weren't anywhere NEAR what I'd call extra hot. They were medium at best. Oh well, next time I'll do NUCLEAR. I'm sure I'll shoot myself later for eating so much, but oh well, it was really good to let the diet go a bit. :)
0900 - Oh man, I can't wait to change my avatar. Soooooo getting tired of the yearbook one. But I have to wait til Saturday. My new one will be Trixie-esque...an abs avatar of some kind. Just so Marma can tell me I have the gayest avatar on BT again! :) Hehe
0730 - I am REALLY tired today. Don't know why. Maybe it was that awful weather during the run last night that really just zapped me. We didn't go fast, but man, it was crazy hot. Idunno...I just feel like I could fall right back to sleep, and I slept ALL NIGHT. Hmmm...
Tonight is my first swim sprint workout. I am gonna incorporate my 1000yd swim from the other day and just make the 12 x 20sec sprint/60sec recovery intervals part of the workout. Today is supposed to be a high-carb day to reset my insulin levels so I can lean out for the rest of the week.
- Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 2 Hours slept: 8
My friends
Processing your request, please wait...
Rode from the gym to the parking lot at Bay to Bay and Bayshore. I thought it'd be about a 20 minute ride, but it was 7 minutes. Boy howdy. Not even worth it really.
Miles and Munchies run with Bridgie. We started out with Brian and Shaun, but went ahead after about 3 minutes. I had an intervals workout to do, Bridge stayed right up with me and kicked major butt!!
WU:
10 min easy
MS:
3 x 1 min hard (not sprint) with 3 minute recoveries
CD:
Tempo back to start
Our 3 x 1 minute hard efforts were in the 6:20 - 6:40 range. Nice speed, not all out. Good workout! Bridge did AWESOME!! I love seeing my peeps have breakthroughs!! Way to go Bridgie!!!
WU:
Tabata box jumps
MS:
Plyo pushups
Push jerks
DB bench press
Incline DB close grip bench press
Goblet squats
DB skullcrushers
Cable crossovers
Rope pressdowns
CD:
Hanging leg raises ending with L-pullup
L-pullups
0955 - Holy hell!! I just realized something. I'm becoming a TV-watcher again. Back when I was with Scott (for six years) we watched TV 5-6 nights a week. Sunday, X-Files...Monday, ER...Tues/Wed, American Idol...Thursday, CSI...Friday, optional...and Saturday was our "out" night. Holy hell...it's happening again...Monday, Heroes...Tuesday, Fringe...Wednesday, Sordid Lives. I don't have a Thursday show but I hope to keep it that way!! This is scary, people. Scary.
0725 - Feeling much better today. My legs are a bit wobbly, but that's okay...I hit 'em hard last night. Still have the sore throat and a little bit of congestion, but physically I feel like a million bucks. I've had no strength or energy for the past couple days, but today I feel strong, so that's good.
MILES AND MUNCHIES TONIGHT 7PM FOR ANYONE THAT WANTS TO JOIN!!