RIding

Today I exposed Gino a friend from the Beaver Campus to the AccuWeather trails. It was a nice easy ride for about 5 miles. Afterward I rode back to the apartment probably totaling the day at 15 miles or 2 hours of work.

Wednesday

Today's weather was awesome. It was tough to sleep through it but, that is the life I live. I was glad Murphy motivated me to get off the couch. We decided to do an hour hike at Shingletown Gap. The terrain was pretty extreme and rocky at times just ask Murphy he face planted on a rock. The forest is amazing. I will get pics next time.

Recovery meal: Creamery Ice Cream Flavor: Coffee with Chocolate Chips

Workout: One Armed Long Cycle For 20 minutes Switching Every Minutes: 24KG

I would average the reps at 8 per minute with the right being far stronger.

Overall felt good but, of course this would not as effective as it is if it felt blissful.

Quickie

In order to suppress the guilt of not working out today I did a 20 minute set of cleans.

20kg bell

10 min Right at 175
10 min Left at 165

The left burned far more than the right and it took a huge push to get to 165. Need to work on left hand position.(Note this is the bell with the oversized handle.

For 6/21/2009 Rode my bike home 20 min
For 6/20/2009 Rode my bike to work 20 min

Slow easy pace

Teaching

Today I taught my friend Brooke the ways of the kettlebell.

After some demonstration of technique the
Workout:

15 Squat thrusters
10 Pushups
25 Swings
200 Meter run

Brooke did very well picking up the swing and clean, as well as the other basic exercises.
We threw in some shredders and twists. Tried some windmills and other things

Overall 5 rounds of the above combo were completed.

WOD 06/17/2009

Yet another rainy day in PA

21-15-9

Deadlifts 135lbs
Pullups
Dips
Snatches (each arm)

25 Russian Twists
25 Shredders

I got a co-worker to join the gym and I tried to push the bells on him a bit.
I did have a few questions about em today and I tried to push the tao of the bells.
It did feel good to go to a gym but, at the same time reminded me how much I miss MASC.

Not exactly laying around

I have been active mostly on the bike doing a couple of super cool rides. One to remember and I will take anyone who is willing to try the sport (Bike Rentals available) is Raystown Lake. This may rank up there as one of the best experiences I have had on a bike in a long time. The other good ride is local but, internationally known Rothrock State Forest. Definitely cool trails Lonegnberger's Magic Carpet ride was awesome plus I rode the length of a tree which I will say was pretty sweet. Yesterday I decided to explore my new town by bike a little and ended up putting on about 25 miles. The 2 day total for Saturday and Sunday was about 40-45 miles. The good news there is plenty more to explore. This weeks goal is to get some time on the bells and stay away from the broads and beers.
Lets Go Pens

Vacation is over

After a few days of sulking about the fact I have to work. I decided to drag my ass off of the couch. The result I will say was euphoric.

Murphy looked at me said I better be involved or I am packing my bags and going back to grandma's.

So we went for a run at what I call the proving grounds. I have no clue on the distance or the time but, I kept an easy manageable pace.

I returned home drank some water and recovered a bit.

I grabbed the 16's and decided to embark on a 10 minute journey just to see what happens.

I completed 72 reps with the early RPM's at 8 the middle around 6 or 5 and returning to 7 ish.

I felt efficient keeping my breathing under control and conserving effort by adjusting in the middle enough to have a good push all of the way to the end. It is such a challenge to keep your mind off of a number goal. I told myself 80 and at one point thought of trying to hammer it out AFAP just to make it end.

I finished off with a ten minute set of swings throwing in a few variations of one arm only, two hand etc.

Joints feel good a little tension in the left elbow. I am convinced my issues arise while sleeping since I wake up because my arms fall asleep.

Side Note: I took Murphy mountain biking on Tuesday and he did a good job following the bike and leading the pace at times. I should get him a trailer for long haul epics.