Active Rest - Row

Today was an 'active rest' so after warming up I did 5K on the rowing machine.  Time was 24:46.

jp

Double Dipping

Today was a killer.  I work at a Dept of Defense office with uniformed military guys and they sometimes have unit exercise that I try to catch.  The problem is that I worked out my normal routine in the morning then had to do the second workout an hour later with the military guys...  I'm beat!

Workout #1

Standard Warm-up

100 Burpees for time

Time: 9:46 -- I was real happy to be sub 10 mins!

Stretching

Workout #2

Warm-up (jumping jacks, stretch, pushups, etc)

Tabata Drills: 8 rounds of 20 sec of work followed by 10 sec of rest

- Sit-ups

- Squats

- Pushups

- Sprints (I walked due to the knee)

More Stretch

One spent puppy... :)

jp

Front Squats and Metcon

Took Sunday off since I did the long run (for me) on Saturday.  Monday AM, still about 1/5 years post op:

Standard Warmup

Front Squats:

Decreasing Reps/Increasing Weights

5 (95#) - 5 (115#) - 3 (135#) - 3 (145#) - 1 (155#) - 1 (160#) - 1 (165#) - 1 (175#) - 1 (Fail at 180#)

Then three rounds for time of...

15 Sumo Deadlifts (95#)

15 Static Band Goodmornings

15 Air Squats

15 Medicine Ball Crunch/Leg Lifts

Time: 10:50

jp

Living History Trail Run

Didn't work out Friday.  No real excuse.

Saturday I participated in the Living History Farm's Trail Run, against my better judgement.  Start time was 29 degrees, but it warmed up to the high 30's during the race!


My knee is shot.  Body aches.

7 miles of trails, streams, hills, mud in 1:59:27.  I made it under the two hour mark which is great for me considering I had just planned to walk it.  Unfortunately my competitive side came out and I jogged the first four, then did a combo walk/jog through the ugly part of the course that was as much mud as wet.

7500 folks made it crowded but there were lots of costumes and people watching was good despite the freezing cold.

jp

Edit: Found a pic of me in the mess of pics...  That is me in the grey jacket and dark grey cap, looking thoughtfully at the mud on the hill wondering if my knee will survive a slippage.

 Pic courtesy of http://www.dsmweather.com/easyblog/entry/dsmweathercom-living-history-farms-race-recap

Pull and Burp

On the road...

Wednesday was an active rest so I got up did the standard warmup and walked for 30 mins or so.

Thursday I was happy to see they had a pull-up bar in the Hampton.  They are a rarity in hotels.

Workout

10-9-8-7-6-5-4-3-2-1
- Pull-ups
- Burpbees
Time: 10:05

Doing the math, this is the same amount of exercises (numerically) of Fran, 45.  If they had dumbbells I would have done the thrusters, but Burpbees suck equally well.

jp

Sun to Tue

Saturday was a rest day...

four rounds of 20/15/10/5 of 
135# Deadlifts
15# Overhead Squats
Sit-ups
Time: 8:20ish

Monday - Back Squats with a twist... Chris added in chains to the deadlifts. We did 10 rounds of 3 reps each. Each set added either weights or chains. First time working with the chains and it was interesting. It just flet weird having them hanging from the bar.



Today was Deadlift Tuesdays. This week was one rep maxs. Max weight, single lift, working our way up. I maxed out at 285, which is a new PR for me at this weight.

We then did 7 minutes of the following:
5 Kettlebell Swings (45#KB)
5 Box Jumps (I stepped up due to bad knee)
5 Lunges

Tabata Friday

Today - Standard Warm-up

Tabata This!

Another deciveingly hard workout.  20 seconds of exercise followed by 10 seconds of rest.  8 rounds of each of four exercises.  Pull-ups, Squats, Push-ups, Sit-ups.  You only get to count your lowest rep for each exercise.  You usually start strong, but end weak. :(

Pull-ups - 4
Squats - 20
Push-ups - 5
Sit-ups-10
Total: 39

That is a bout three lower then my previous.  I gained a squat, but lost both pulls and pushes.

jp