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!

Twenty Two's

Well today was a pretty unmotivated workout again due to my hamstrings being in so much pain from yesterdays workout!
My fault though because I forgot to foam roll when I got home from work...

I had a crazy busy morning and didn't get the time to think of a workout but luckily one came to me as I was writing the date on the chalk board in the gym.

I wrote Jan 22... then Row...
It was just at that moment that I thought to Row 2200 meters and then decided to change it a little more...

So for Jan 22nd I did a '22' workout.

Warm up:     Jumping Jacks 22
                    Leg swings 22 each leg forward/backwards and then side to side
                    Jumping Jacks 22

Workout:      Row 2222 meters
                    22 Push ups
                    22 Air Squats
                    Run 2.22 miles

Afterwards I was pretty spent but I worked on some Handstands for 5 minutes and stretched too.

It ended up being pretty fun to have little goals set, which helped during the run when I got to 1.85 miles I was ready to quit but I pressed on to make sure I made the 2.22 miles!

Thanks for reading and don't forget to post if you like what I'm sharing or if you hate it...or if you did it too!!

Up, Down and Up Again

Today I really had to think of what to do.

Not really feeling like doing anything at all actually, very tired today.
But I sure know that these are the best days to NOT skip the gym as I always feel so invigorated once I am in there moving and afterwards am so glad I didn't skip it!

I made a little Pyramid of rounds today, where normally I only decrease the reps per set in today's Workout I will decrease and then increase again!

Here it is:

Warm up:  Row 1 minute hard, rest 30 sec.  Repeat for 5 rounds or 7 minutes.
                Shoulder Mobility, with PVC or Broom stick, and also some band work.

WOD:      21 - 15 - 9 - 15 - 21
                Incline Bench with 45lbs Dumbbells
                Suicide Rows with 25 Dumbbells
                Dumbbell Swings with 50lbs Dumbbell
                Lunges with Rotation 25lbs Dumbbell


After heading down to the gym I quickly realized again that I may not be as strong as I think I am...

After the first Set of 21 I had to drop the weights down on the Incline press!  I dropped down to 35s during the first 15 set and finished the workout with those instead of the 45's.

The rest of the workout was as I thought... HARD AS FUCK!

But like I said I am soooooo glad that I pushed myself to go and actually do it!
Post below if you have any questions or comments at all. 


Go Get It!

First

Well here it is my first post after thinking someone somewhere might enjoy some of my ramblings and workouts I do on a regular basis.

I will post about my Monday to Thursday Lunchtime Workouts, which I write down on a sticky note before I go to the gym.

As well as some of my 'rest' days and random babbling I think of posting fitness wise. Usually my rest day includes a game of hockey or a hike or something similar, but I plan on moving a little everyday.

SO HERE GOES!

This past weekend I had talked to my 9 year old son about a 'Every Minute On the Minute challenge we were going to do if I was right or he was right about a certain "argument" we were having.. usually SIRI answers our disputes, this time I cannot remember what it was the dispute was about but... I won...

So today I decided to do a EMOM myself at lunchtime.

Now sometimes I follow a Crossfit Main site workout but most of the time I make this shit up myself! So who knows if it is actually a good Workout to do but I like to try to attack my whole body almost every workout so I just recklessly add things as I think I can handle them... please don't follow this if you are looking for a PLAN of any kind because I have no idea on proper programing.


WARMUP : Row 500m for time

EMOM :
3 Toes to bar
5 Thrusters with 40lb dumb bells
5 Burpees


So today I rowed my fastest time of 1minute 46 seconds so I was stoked with that, and knowing how hard I pushed I think I can beat that time next time.
But I only got through 6 unbroken rounds before I couldn't finish the 7th round within the allotted minute.
After that I still finished the rest of the rounds to complete 15 rounds but it took me a little longer at 21.4 minutes.


Post in the comments if you tried or if you have any questions or really if anyone is actually reading any of this!!

Thanks in advance.