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Kicking Asphalt Part 16

Old 02-23-2013, 08:24 PM
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About 45 minutes of crossfit today. I feel like these workouts aren't long enough, but they are kickin my booty.

Hope everyone is having a good weekend. A good amount of snow is expected. I hope we get it.
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Old 02-24-2013, 02:34 PM
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Mama Jam, are you okay?

Sat morning: Jogged on tm for 5 min.
Bench press: 135 lbs x 8 reps, 225 x 5, 315 x 5 (touch n go).
Close grip bench press: 295 x 4 (paused).
Shoulder press, front/side/rear delt raises, concentration curls, tricep pushdowns, hanging leg raises, stretched for 20 min.

I was glad to get 315 for 5 reps on the bench. It's been a while since I've done that. Seems like I have better workouts on Sat mornings compared to during the week after work.

Big difference when I carb up on Fri night with pizza, sleep in on Sat and don't have to work, eat breakfast, and then work out a few hours later. I have more power and energy on Sat mornings compared to during the week after work.
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Old 02-24-2013, 04:38 PM
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Good job on the bench Uncle. How do you push the bench hard and safely bail out. Is the bench in a rack? I was always afraid to try one more on the bench at home alone?

Crossift today. Really good one. Over an hour.

+ Bike 5 Minutes
+ Hanging knees to elbows 7X
+ Box Jump Burpees 6X
+ Yoga thing where you balance on one foot, upper body parallel to the ground while doing dumbell curls 10X each leg
+ M&M's - 12X
+ Jump Rope 2 Minutes
+ Situps 12X
+ Russian Twists W/10 pound weight 12X
+ Repeat 5X

Warm down then did 100 box step-ups without stopping.

And then I shoveled snow for a couple of hours.

IMHO the high I get from exercise is better than any other buzz I've ever had.
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Old 02-24-2013, 06:27 PM
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Happy Sunday everyone. I did my 15k race yesterday. Time was 1:37.51. Thousands of runners and a great medal. That race was so fun that we decided to do the 5k right after! So 12.5 miles for me yesterday.

Today was stretching and napping..lol

I signed up for the bigger triathlon in April. Now I am committed...it scares me. But so did stopping drinking..

I agree with whomever said it above, but the high is better than any other kind before.

Now I have to dig my bike out of the garage and start the swim training...

I am fortunate to have two friends that are trainers and one gal has done this race tons of times. They are very motivating.
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Old 02-24-2013, 06:52 PM
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Congrats on an awsome race Tres !!


And on committing to a full Tri !!!?!!

That's great you have friends who are trainers. <lucky duck>

Will you train in a pool, or more in open water ?


Veryready,
That's some kickin-A workout, esp the snow shoveling finish !!
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Old 02-25-2013, 05:04 AM
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Great job everyone! Glad to see everyone is still working hard!
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Old 02-25-2013, 08:57 AM
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Originally Posted by Tres View Post
That race was so fun that we decided to do the 5k right after! So 12.5 miles for me yesterday.
Impressive! Good job Tres.
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Old 02-25-2013, 12:08 PM
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Hello everyone.

Well, after a really ass kicking lower body workout on Friday (literally.) I took the weekend off, because, dang, I did to much weight on my lunges, and could barely walk the next day!!!! Ouch. I sat around with ice packs on my legs for two days! Every time I do lunges, I am so sore I can barely walk the next day, and then I end up not doing them for a while because of that, and then I say, "hey, lunges would be good," and WHAM! I'm sore for two days. So, I'll be doing them again Friday, so I can start getting used to them instead of repeating this silly cycle.

However, after some hydrotherapy at the pool on Saturday and a good day of rest on Sunday, I hit the gym again this morning. 45 minutes of medium resistance on the stationary bike, and a light-ish lower body workout: Leg extensions, x3 dumbell swing (modified kettel bell swing)x3, Deadlifts x 3 squat machine--squats/calf press x 3
Stretch and DONE. I left lunges out because I strained a muscle a tad--their back on Friday.

Tomorrow is a crazy High Intensity Interval day, and upper body at the gym. Wed, it's supposed to be nice, so I'm planning an endurance ride on the Mountain bike.

The weather is supposed to crap here after Wednesday, so I'll be in the gym working on strenght/power etc, and then tapering off my leg workouts and spending more time on the bike as the weather gets nice....

Nice job staying motivated everyone, and awesome job on your race Tres!

There is a mountain bike race here in April I'm thinking of trying to do but, it seems....so soon. We'll see!

Have a great day everyone.
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Old 02-25-2013, 03:38 PM
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I am proud of myself for squeezing in a 30 minute treadmill run between work stuff today. Am really trying to make exercise a higher priority, like the highest. All you fine folks know where I'm coming from. Since I quit drinking it's the best high(only) I can find, and I don't remember whom said it but yeah it is better than any drinking high, because it actually lasts and has no crash.
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Old 02-25-2013, 04:49 PM
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I am proud to say that today, my heavy lifting day, I was able to complete 12 reps for each exercise, which means I WILL BE increasing weight next week! *****!! Was actually nervous that I wouldn't be able to do it, because by Friday I am dead tired and barely able to do the complete workout after a full week of exercise...two days off lifting over each weekend have sure helped recovering back to near full strength.

And you are all right, exercise is one of the most satisfying accomplishments one can do for themselves. I am still loving it!!
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Old 02-25-2013, 06:27 PM
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Well two days off and I am getting crabbie! Going to bootcamp in the am. I may meet the girls for some light running tomorrow eve.
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Old 02-25-2013, 08:29 PM
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Uh oh! Tres's famous crabbies! Look out!
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Old 02-26-2013, 12:04 PM
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I was supposed to have jury duty today, but miracles do happen and my number was not selected. Out here, you call in the night before to see if you have to go. I've never not had to go. So, today I got to workout (and work which is better than jury duty) instead. Just about an hour of crossfit during lunch. Really digging mountain climbers lately.

Good job KA'ers.
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Old 02-27-2013, 03:44 PM
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OK I just did some more crossfit. I shouldn't be posting 2 times in a row. I think we need a recruiting drive. Burpee challenge?

I bumped into the owner of the local crossfit place here. Talked to him about crossfit endurance and he gave me Brian Mackenzie's book to borrow. I think Tres has mentioned it and I have seen his name quite a bit. Really looking forward to digging into it.
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Old 02-27-2013, 05:31 PM
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Bahhh veryready!!! I have been slacking on my posting over here! I might want to try some cross fit maybe this summer...when its nicer out. Maybe that's an excuse, tho.

Did cardio yesterday: Stationary bike for 30 mins, ab work: weighted sit-ups, crunches, scissors, plank

Lifted today: Bench press, shoulder press, low row, calf raises, legs machine (quads/hamstrings), bicep curls, tricep push down, hammer curls
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Old 02-27-2013, 07:04 PM
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Did a TRX class instead of bootcamp. We did 30 different exercises..it was great. Did burpees and mountain climbers too. I am sore all over today. My lower back is a littke sore from the standing long jumps...I dont think I have done those since grade school. Lots of core and shoulder work.

I rolled out all my muscles with my stick, so hopefully I wont be as sore.

Trying to decide if i should hold off or go to spinning tomorrow.

Oh, my crabbies went away....they always do when I sweat.
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Old 02-27-2013, 10:47 PM
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Made it to the gym tonight, did some weights and had a pretty intense run on the tm. Did this thing where I crank up the speed and run full out until I feel like I need to stop, then keep going until the song on my iPod ends. Did that three times in 30 minutes. I'm trying to add bursts of high intensity, I heard that's good to do.
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Old 02-28-2013, 06:51 PM
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Howdy, Wow I am sore from that class. That just proves to me that I need to do it more often.

Running 4 at 0600 before work. Looking forward to loosening up these muscles.
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Old 02-28-2013, 08:52 PM
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Hurt my lower back deadlifting on Tuesday evening. Not bad, but I was in severe pain late Tuesday and Wed morning. I took an ibprofen 800mg and one vicodin late Tues evening cause I couldn't move or sleep due to pain. Got about 3 or 4 hours sleep after the meds kicked in. My drug of choice is alcohol so this will not set me off into a relapse or binge if I'm only using it for pain.

It took about 15 min to put my socks on Wed morning. Went to work on Wed, took another dose of meds to get through the day. Then I came home and shoveled 6 inches of heavy, wet snow that snowed on Tues evening on my driveway! I wore a power belt to protect my back.

I thought to myself this is really crazy to be hurting myself like this. This isn't the first time hurting my back from squatting or deadlifting. I feel like the jay-walker who keeps on skipping in front of vehicles and getting hit that was mentioned in chapter 3 in "More About Alcoholism" in the Big Book.

Not sure how I'm going to handle my workouts in the future. I'll definitely bench press and squat but not sure if I'm going to deadlift. Or if I deadlift I could switch to sumo style where I take a wide stance with arms inside of my legs to hold the bar. This puts less stress on the back and uses more legs and hips. Or I could quit deadlifts all together and just strengthen my lower back with hyperextensions or light straight leg deadlifts.

Thursday evening I jogged on tm for 5 min and stretched 20 min.

BB 1st ed.
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Old 02-28-2013, 11:08 PM
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Tres-is that the spin class? Isn't it awesome? I want to go more, too, it's such a great challenge.
Sorry about your injury Uncle. I have no advice for you, other than don't push it (too much)!
Played squash tonight, it was awesome! I won two out of five games and the others were close. D said I was playing much smarter tonight.
Then we did some weights-I don't know the names of them-and on the rower. Feeling pretty a-ok right now.
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