rowathon

Great workout today. i saw the words frog hop on the board and almost went back home. i dreaded them much more than the rowing. Fortunately they were a different kind of frog hop that was much friendlier to my hips. i'm starting to feel store from yesterday's overhead squats. .


Warmup: 10 minute row easy pace

3 rounds:

6 sets of 30 row/30 active rest (keep rowing just slower) @ >150 meter pace for work period

4 minutes rest in between rounds

then:

3 rounds:

4 sets of 30 on/30 rest Frog Hops (hands on head)

2 minutes rest in between rounds

Row:
Round 1
151
152
152
151
151
151

Round 2
151
151
152
152
152
150

Round 3 (challenge was to stay above 155.I was trying to stay above 160)
159
163
161
160
160
160

Frog Hop
Round 1
10
11
12
13

Round 2
14
15
16
17

Round 3
20
25
30
46

tri pics

first pic is me feeling strong out of the swim. pic 2 is coming in from bike feeling fantastic. last pic is hamstring cramp pic 20 feet from the finish line after a balls out sprint from a about 100 meters out. The run was actually better than the pic shows. good times. :)

blogging again

i'm very excited by the recent workouts i've had. i was THRILLED to improve my Triathlon time between last month's Blue Lake tri and last weekend's Hagg Lake tri. I've always heard that Hagg Lake is harder but i managed to go a lot faster. John gave us a lot of great advice that i think paid off quite a bit for this last tri. Oh, and Trevor made me a pre race dinner of amazing chicken, potatoes, and salad. That along with having my friends(Ben,Jeff,& Shirley) race with me, made for such a great time. Now, i need to start bugging Liz to see if she's in for the midsummer triathlon. One of my goals is to do a half iron man sometime. The way the workouts and nutrition have been going, i may get there someday after all. i'm going to get back into tracking my workouts since i've been doing some new exercise and want to keep track of my progress. For a while, i thought, i'd only track benchmarks and 1RM stuff but now, i want to get back to tracking.
Warmup: 5 minute easy row

then 3 rounds:
20 pass throughs
5 goblet squats (24 kg; push knees out @ bottom)

then find 1 RM OHS

Sean: 115(this weight actually felt a bit light but i decided to use weight i could manage without dropping) I like this lift.


5 sets of 2 @ 80% of 1RM OHS

Working loads:
Sean: 95


then for time:

30/20/10

OHS @ 35% BW
Ring pushups
(note:Pushups were done 2 at a time starting half way through the second set)

3
Time: 8:52

2 minutes of torture

Today’s workout was called 2minutes of torture or 2 minute torture. Doesn’t sound that bad but there are 8 2 minutes of torture so it kinda hurts after a while. I LOVED it though.

 

As many rounds in 2 minutes. Then rest 2 minutes between.

 

Thrusters: 42 (65lbs I think)

Ball Slams: 68 (20lbs)

KB Swing 70 (24k)

Situps: 44

Sprints: 34

Pushups: 42

Power Clean: 31(95 lbs I think)

Row for Cal: 40 (damper of 10)

 

It was a really enjoyable workout. Hard but I had a lot of fun. John was extremely generous with his time this morning getting up crazy early without even doing the workout. He’s tapering for a climbing trip. That was very cool and much appreciated.  I notice that as I get leaner, I’m able to move a lot better. I still have a ways to go for sure but the small changes to my body composition are really noticeable to me in these workouts. Looking forward to the next one.  Started taking fish oil again. I think that’s helping quite a bit too.

 

 

Jonescrawl

Had a great workout this morning with John.

Barbell complex x 5 going up in weight each round.

6 dead lifts

6 bent over rows

6 hang clean squats

6 front squats

6 push presses

6 back squats

65/75/85/95/105



Jones Crawl

115% of bodyweigh(210#)t dead lift X 10

25 box jumps 24 inch



Time: 4:49



4 rounds 30/30

Push press followed by 30 second overhead hold

Total: 50

20lb dbs

good vibrations

today was a great day at work. our HR director's son play these big quartz bowls and stopped by to perform for us. He rubs a rubber mallet around the bowl and it creates a vibration that fills the room. He then plays many bowls at the same time. A few months back a woman came into the gym and healed Nathan and Melissa by vibrating into their backs. This made me think of it. We went into one of our empty spaces in our unused building and laid on the floor while he made these amazing vibrations fill the room. It was incredible. i'm doing a poor job capturing the experience in writing but it definitely had an impact on me. i guess in tibet, the whole bowl thing originated with metal bowls. Some people have successfully used the sound and vibration therapy to heal. Also, today a new person at Sprint accidentally deleted my phone number from the sprint system and released it from Sprint's control. The manager of the call center called me back later to say that the employee came to her just before breaking the news to me and said "you're about to have an irate customer you may need to talk to and he may want me fired". She just assumed i would go nuts over her error. The funny thing is she flat out admitted her mistake and i was so shocked by her honesty, i couldnt be mad. It would have been so easy for her to blame "the system" or just hang up on me(sprint used to do that before they were compensated on customer service). She told me the truth and owned her mistake. That is SO rare these days and i was kind of impressed and in shock. What's to be mad about? When someone admits a mistake, apologizes, communicates what needs to be done to fix it, and follows through, you cant complain really. The manager said that they were all listening in on her call with me waiting for me to blow up. Maybe it was the vibration sound ceremony that made me handle it so well. They said they are used to people freaking out over much less. i'm checking today off as a good day.

Big 5 55

Tri training is going well. Went on a 3 mile run with Jeff yesterday and felt really good. Legs are stil very very sore as are my triceps and lats(not sure why on the last two)
Today we did a great workout that helped get blood flowing and reduce soreness.

10 -1
Ring pushups
Box jumps
K2E
Gobsquats with 24K
Dead lift @ 185

Short and sweet and just right for the soreness I was still feeling. Will probably row or run tonight.