i'm back

so i was feeling sorry for myself for not making it to the gym last week. sounds like i wasn't the only one. Some folks were sick and some had crazy work schedules. We could relate to the pain of seeing how it doesn't take long to feel out of shape again. Today was my favorite kind of workouts. It was a strength workout with a simple movement followed by a short but very intense met con workout. i don't love them while i'm doing them but they are definitely my favorite format of workout. Felt so good to be back at it. My mental health is already much much better than it was last week. Also i found my large Sigg water bottle so my water consumption will be back. Those things are ridiculously expensive so when i lost it, I wasn't going to allow myself to buy a new one. i'm so glad i found it since its the key to me getting adequate hydration.

Warm up:
2x
Med ball complex 20lb

Skill:
2 warm up sets of pushpresses @ 65lbs

5X5 push presses with the following in between. Kind of like an active rest.
I don't remember the weight progression but we all ended at 150lbs. Stephen and Jason made it look light but today, that weight felt kinda heavy to me.

WOD:
3 X with 3minutes rest.
250Row/20MedballSlams/Sprint To Corner and Back
1:48/2:16/2:15
The second round is supposed to be the fastest. usually when i do it, thats the case while my 3rd round usually pushes the 3 minute mark. Today the first round felt really good. By the second round, i had nothing in me. I am so happy to be back at the gym. I really like the folks who workout in the morning too. friendly, funny, fit, and motivating. Coffee is the only thing i'm missing at that hour. :)


Diet:
9:00am RTD Meal Replacement 330Calories(16gF/13gC/32gP)
9:30am Coffee
2:00pm 2eggs, 8oz Roast Beef
5:00pm Cherry Almond Muffin
7:00pm 1 string cheese
11:00pm 1 sting cheese

Drank 1 gallon of water today. best i've done in a little while.

What a week.

Work kicked my butt last week. We're remodeling our concordia store and it meant we had some long days. Worked 22 hours on friday. Last week I only worked out twice I think. I'm reminded of how dependent my mental health is on working out. I rode my bike today a little to get at least some activity in. That helped. Hoping that this coming week is better than the last as far as making it to the gym. Really curious to hear all about the mt. Athlete seminar over the weekend.

can you lift a cow?

so i was skimming through steve maxwell's blog and there's a picture of him carrying a cow! At least i think it was a cow. wow, that guy really is resourceful when it comes to finding a way to get a good workout with what's around. I may have to start with a small puppy and work my way up. i would love to say that i've carried a cow. today was another early day at work.



Diet:
8:00am Perfect Foods Bar
9:00am RTD Meal Replacement 330Calories(16gF/13gC/32gP)
10:00am coffee
11:00am RTD Meal Replacement 330Calories(16gF/13gC/32gP)
2:00pm Steak Sandwich and Salad from Hopworks on Powell
more to come

no workout today

i didn't get to workout today because i had to work at 6am. every muscle in my body is sore from Cindy so maybe its not such a bad thing to get a little rest. wow. i am really sore. i cant find any of my water bottles so my water consumption has been way too low. i need to drink more water. i also need to make sure less time goes by between meals. i'm bummed. i just had to cancel my workout reservation for tomorrow. :( 2 days in a row of no workout. can my mental health take it? i hope so. I'm still pretty sore from cindy and will be running 14 miles this weekend so that should be cool. i'm wishing i had my act together when it was time to sign up for the mt. athlete seminar. it seemed a bit intimidating at the time and is probably out of my league but sounds pretty cool. Hannah has expressed interest in climbing so i'm thinking about picking it up again. i gave it up when she was born and think it might be cool to pick it up again with her. i think i need to lose another 15lbs before i can even think about getting back into it. i dont think i'm overweight but i think all/most of my weight is not all that functional for climbing. i bet my grip has gotten a lot stronger since joining the gym. i used to be one of those guys who always wore lifting straps at the traditional gym which made my grip so weak. if i dont start climbing again maybe i'll try ultimate frisbee again. that was fun but i was so out of shape i couldnt keep up with all the whipper snappers. pretty sad that i was too out of shape for frisbee.

Workout: get up at 6am and add 2 new cash registers to the concordia store.

Diet:
5:45 am RTD Meal Replacement 330Calories(16gF/13gC/32gP)
9:00am RTD Meal Replacement 330Calories(16gF/13gC/32gP)
9:30 coffee
1:30 bagel with cream cheese
3:30pm RTD Meal Replacement 330Calories(16gF/13gC/32gP)
5:00pm Bagel with Cream Cheese
6:00pm coffee
7:00pm chili relleno burrito from la bonita

more to come

Cindy

Today's workout was a lot of fun. i was a little disappointed that i only improved a tiny bit in a couple months. i was working next to super fit people so maybe i went out to fast trying to keep up with them. i'm not too bummed because i got an amazing workout out of the deal. its funny how you start to care about times and numbers for these workouts after a while. I got an amazing workout and that should be the most important part but a little part of me wants to get more rounds or get faster times on these benchmarks. I guess thats the part that keeps motivating us when a good workout isn't enough. Anyway, i can't type what the workout is until 7:31pm. then i'll put my time.

So this was my 2nd Cindy. My first cindy was 14 rounds and today i got 16. I expected to improve more than that since last time. Oh well, it kicked my butt and thats what i'm in it for. :) Next time we do cindy, i'm having tacquitos for lunch. Todd did and he blasted through 18 rounds. i dont know if it was really the tacquitos or the fact he doesn't wear a shirt anymore that got him the 18 rounds. Either way, im impressed Todd.

8:00am RTD Meal Replacement 330Calories(16gF/13gC/32gP)
12:00pm 7 Purple plates at sushi ville. (spicy tuna rolls and the ones with salmon and cream cheese)
6:00pm 2 vegetarian burritos from taco truck on interstate and killingsworth.
9:00pm RTD Meal Replacement 330Calories(16gF/13gC/32gP)

The morning of night people

This morning's class had a bunch of my favorite faces from the night classes. It confused me at first. I thought it was night for a second. Today was the first day of me trying to workout, head home to shower, and get Hannah to school by 8:15. It worked out great! I'm so relieved. I'm writing this from a starbucks downtown watching all the business folks in some of the most uncomfortable looking shoes and outfits I've ever seen. I'm so thankful that I don't have to dress up. In fact, if I even wear a collared shirt to work, people ask me if I'm going golfin or if I have an interview. A long time ago, at another job, a co-worker woke up late and came in without doing her hair or make up and was wearing sweats. i'm not kidding when i say she literally frightened people. She was the talk of the office. People were genuinely concerned and disturbed. I told myself i never wanted people to react to me like that so i came up with this brilliant idea. i decided to get people used to the most unattractive version of sean. I call it the "camping" version of me. Tattered clothes, bed head, crusty crap in the corners of my eyes, sandles, and stubble on my face. Its fantastic. Everyone in my world only knows this version of sean and they are quite used to it. This camping version of me is the baseline. It allows me to get ready in minutes. And if i want to dress it up, its so easy. The other day, i wore a 15 year old hand me down collared shirt and everyone i saw that day asked me what the special occasion was. I just want to note that the camping version of sean does brush his teeth and showers. I probably just shared too much information but it made the last 20 minutes while waiting for the sprint store to finish working on an employee's phone go by a little quicker(yes it really did take me 20 minutes to type all that on my treo). see you in the gym.



Workout
Warmup
3x with pvc pipe
10 pass throughs
10 squats
100 jump ropes

SKILL:
3x
double kb clean and press 35lb/45lb/52lb(had to push press last rep of 52lb)
10 dips on the rings.no vest but went very low and felt it.
KB situp(25lb/25lb/20lb)

WOD:
4 sets 45 work/15 seconds rest
90 seconds rest between set
2HKB swing(35lbs)
L sits (very hard for me to do more than 10 seconds at a time)
Med ball cleans 20lbs
broad jumps
shuttle runs




Diet(as of 11:52)
6am 32oz water
8am 80grams of corn starch(dont ask)10g Creatine 320Calories 80gC
9am RTD Meal Replacement 330Calories(16gF/13gC/32gP)
11am RTD Meal Replacement 330Calories(16gF/13gC/32gP)
11:15 32 oz water
4pm Americano
8pm Bubba burrito from Laughing Planet
10pm RTD Meal Replacement 330Calories(16gF/13gC/32gP)

back to school

so today was Hannah's first day of school and it was a hit. i think i was more anxious than she was. Now that that's out of the way, i'll be back in the gym tomorrow. Wanted to walk her to the classroom door for day 1. I figure if I leave at exactly 7:30am i can be home by 7:45 and have time to shower and take her to school by 8:20.Should work ok. We'll see tomorrow how it goes. Today was my 3rd day fo inactivity and for the first time in my life of working out, i'm very ok with that. i'm starting to appreciate and understand the value of rest with intense exercise. So today was an in between day with diet. here's how it went:

8:00 am 1 meal replacement drink
9:00 am 1 25oz water
10:00 am 1 meal replacement drink
11:00 am 2 macaroon cookies left in breakroom
12:00 pm coffee
12:16 pm coffee
12:19 pm coffee
12:23 pm coffee
4:00pm sw green chili burrito from laughing planet
5:00pm 27-38 tamari almonds
7:20pm Reeds gingerale and almond croissant
8:30 2 Quorn Patties(fake chicken)
9:00 25oz water
10:00pm 40g whey protein.