21-15-9

Even though I wrote down what I did once I got started I ended up switching it up a little bit.

I ended up thinking the Row would be my Warmup and then once I got into it I thought I may continue rowing lower reps as well.

So here's how it actually went:

Workout:
Row 1000 meters
Snatch Right Hand 40lbs Dumbbell 21 reps
Mountain Climbers 21 reps each leg
Snatch Left Hand 40lbs Dumbbell 21 reps

Row 500 meters
Snatch Right Hand 40lbs Dumbbell 15 reps
Mountain Climbers 21 reps each leg
Snatch Left Hand 40lbs Dumbbell 15 reps

Row 300 meters
Snatch Right Hand 40lbs Dumbbell 9 reps
Mountain Climbers 21 reps each leg
Snatch Left Hand 40lbs Dumbbell 9 reps

No rest between rounds and I kept the pace on the row at a 1:50 split or better.

Then when I was done I practised my Handstands since I have a goal of doing a 30 second freestandng hand stand...

Time

We all use the excuse we don't have time... time is one of those things that we all wish we had more of. That's one of the things I like about Crossfit style workouts is that they can be short but still get you so much impact!

Today's warm up was lacking and I know I need to be more diligent about warming up properly...
I only did 50 jumping jacks.

Workout: 7 mins AMRAP, as many reps as possible, of BURPEES, that's chest to ground push up and jump style, not a half assed attempt!

I was targeting getting 75,, and I paced myself slightly to make sure I didn't burn out too quickly as that can happen real easy, and ended up getting in 79! Stoked I got my goal number and now it's time to improve and get to 100!

After I was done I still Ran for a mile and did 2 sets of Kettle bell swings, 15 reps with a 45lbs Dumbbell, just to get a little extra burn.


What's your number and don't say you don't have any time, because there isn't much shorter workouts out there!

Happy Tuesday

YES! Finally able to get in a good sweat at lunchtime!

Decided I want to run a little more in preparation for Spring and getting to run outside. Throughout the winter I had been doing a lot of rowing instead, as I just find it more fun to Row Indoors that to run indoors.

Warm up was high knees, air squats, jumping jacks, arm circles, and a few walking lunges. 30 seconds of each.

Workout:
2 rounds
Run 1 mile
15 Thrusters
15 Toes to Bar
Walking Lunges 10 each Leg

Felt good other than a little shin splint action that happened during the second mile... I pushed though it though! Those toes to bar always seem to cause me some troubles too, having to take a break after 10 and finishing the other 5 after a quick sip of water.

Monday Blues

Well as you know sometimes things do get in the way of a planned workout...

Today was a Mentoring session, something that will help my career in the future, so I took my lunch hour to go see what it was about and invest in myslef a dfferent way.

That said I didn't get in a workout at all today.

But that doesn't mean not moving! With a ice rink in my back yard and a 9 year old and friend in tow we headed out back after work and before dinner to practice a little hockey. only lasted about a half hour or so though as it was F'ing cold outside!

But movement is movement and that's one of my main goals, just move!


What did you get up to today?

Rest day

Well with the idea I keeping it simple since my "diagnosis" (read:bullshit) and the fact that I was in a Stress Management Course all day, I went for a 20 minute walk, albeit a brisk walk in rather f'ing cold weather, I still made sure to move around.

I also chose to stand frequently in class at the back of the room as sitting all day is real hard to do!

Tomorrow is two games of hockey so that will be some good cardio!

Thanks for reading hope I inspire you to wen think about starting today!

Three in one...

This post is going to be three days in one, since I had a set back on Monday where I ended up in a clinic with chest pains.

Turns out it wasn't a big deal but I got meds for some inflammation and I shouldn't hit weights for a while.

They didn't say no cardio though!!

Monday in and out of the clinic getting X-rays and blood work I didn't get a workout in... 

But Tuesday while at, of all things, a Emergency First Aid Training Seasion,  I got in some running.

Training was at Maxbell Arena so that's where I 'trained'! 

Tuesday Workout:

 Run around the old arena and at every set of stairs run down and back up. That works out to about 450 stairs and maybe 1/4 mile.. Did it twice in15 minutes for a good little sweat!

Wednesday workout:

Hit the treadmill since it was snowing today...

Hill runs at 10 incline 5.5 speed and rest at 2 incline and 4.5 speed.

Just varied the time on incline and speed to no particular pattern until I was done 3 miles!

Still got some pains in the chest but mostly just was in my head thinking about being scared. 

Thoughts, comments,ideas... Leave a note below in the comments!!

Thanks for checking out the blog.

Give me a minute

Today I hadn't had a chance to get to the gym due to some meetings getting scheduled last minute.

Such is life.

But I still felt like I needed to move a little! 
So today was a quick one minute drill.

One minute of squats, ass to ground type, as many reps as possible in the minute.

The only problem with this is that I lose count and look possibly a little silly in my office grunting while people see my head pop up and down in the window... maybe I should get some blinds.

Still felt great to move and get the blood flowing after sitting all day.

Give it a try, and don't worry about how silly you look cuz they'[ll be the ones feeling silly when they are at the beach with their bellies hanging out!