Weekend In Review

7/24/2009
3 Mile Hike

10 Snatches each
12kg
16kg
20kg
24kg

Then in reverse

7/25/2009

Tussey Mountain Bike Ride

Approximately 8 Mile Ride
Rocky Mountainous Terrain

7/26/2009

18 Mile Mountain Bike Ride
Rolling hilly fast terrain

A look into the new gym

So my current gym that I never go to just bought out a competitor and I decided to see what the facility was like.

Well as we used to say in the Army "Surprised no.... Disappointed yes."
It was your typical machine shop with limited floor space. I will give it this they have a boxing and martial arts area. I do have some interest in classes so they may have me there. As far as my workouts go this place is not feasible. Proving yet again the greatness of MASC.

Workout: 7/23/2009

1 mile run at 8 minutes: moderate pace

5 rounds (forgot the watch)

20 Ball Slams
10 Burpees
20 Jackknives

I doubt I will join in the near future but, maybe if I get the desire to learn some fighting skills.

Heavier stuff

ON 7/22/2009 I chose to try some heavier things.

5L/R Dead Cleans 24g
5 Straight Leg DeadLifts 24kg
---3 40Kg (24kg + 16kg Bells)
10 L/R Chair Press 24 kg
---- 1 L/R at 32kg
1 L/R Press 32kg
1 L/R Press 36kg (assistance required to put it up but steady on the down)
10 Squats 24kg x 2

Deadlifting various heavy combination's of bells

5 L/R OHS at 24kg
1 L/R OHS at 28 kg
1 L/R OHS at 36 kg
Double OHS at 16kg and 24 kg 1 each

GS

10 Minute LCCJ with 16kg

75 Reps

Ab work
5 pistols each

Crossfit: Helen go get your gun

This was inspired by today's WOD

Without the shooting
400 Meter Run
21 24kg Swings
12 Double 24kg Push Presses

3 Rounds for time: 11:54:50

In protest of crossfit I kept my shirt on and did not lay in the grass afterward.

I am not fully abreast of the Crossfit philosophy I assumed I did not push hard enough.

To finish:
50 Swings (24kg)
2 minute rest

2bl 24KG:

10 Cleans
rest
10 Jerks
rest
10 LCCJ
rest
400 meter run

I still kept my shirt on and remained standing. Plus it was 84 degrees.

http://media.crossfit.com/cf-video/CrossFit_HelenGetYourGun.mov

Bike Swim Bike

Okay we went from some the crappiest rainy weather for a long stretch now over the last few weeks some of the best weather ever has been upon us. Therefore being inside is counterproductive in my mind. In a strange way I wish it would rain so I can go to the gym.

Anyhow the workout for today. My friend Julie suggested this and it fit perfect for the week.

Ride 7 miles
Swim 27 laps (25 meters each)
Ride 17 miles

Laps were technique based with a little race at the end.
Ride was rolling terrain with couple of hills. Not any of those short walls of Western PA but, they made you work.

Strength

After a couple weeks of more endurance based fitness it is the goal this week to throw some strength training in as well. Ultimately I would like to have a balance of the two figured out.

3 times through of:

25 2bl 16kg swings
25 Box Hops
5 Pull ups
20 Push ups
10 Squats

no time just non stop approx 20 minutes

I hate pull ups

long weekend

Went on a cool mountain bike ride on Sunday easy pace plenty of stops or my flat tires. Felt good to get out after 18 hours of standing on my feet. Dealing with retarded drunk people but, I did get to tackle one of them.

I was able to ride on a fallen tree and made it through a tough rock garden.

Recovered

Thursday 7/09/2009

Feeling mostly recovered from the weekend's events I decided to work on my swim technique. I also felt it was a good overall low impact workout to ease back into things.

Swim 15 laps varying with sprints
Hike 4 miles steep mountainous terrain
Spotted a black bear cub
Walked 2 to 3 more miles around the arts fest

Clueless Murphy missed the bear but ate, every festival french fry on the ground. I am sending State College the bill for street sweeping.

So I said to myself

"Self you are here you like to do this what do you have to lose. Quit being a wuss and do it"

So I did a triathlon(no prep no training)

Sprint Distance

750 Meter Swim
12 mile bike
5k run(3.1 miles)

Here it is
19:24 on the swim
40:57 on the bike
24:23 on the run
1:28:36 Total time

Placed 103 of 200 overall
placed 15 of 23 in age group

Oh by the way I worked the midnight shift prior to getting off at 08:30 and starting the race at 09:05.

I signed up for the event at 0530 on race day.

Impromptu 4k

So there I was riding by in my patrol car when I see what looks like a foot race forming. So I ask the lady what the deal is and she says "It starts at 9" I get done at 8:30. I grabbed a registration and signed up.

4 K = 2.48 Miles

17:56 finish time

Mile 1 at 6:30 (estimate)

Mile 2 at 14:30 (estimate)

In addition to the run I rode my bike in to work and rode home after the race.

So there is ten spots left in the Triathlon tomorrow?????? What to do What to do.

Mosquitos

Today

16kg LCCJ

1min work 30 sec rest: 10 Minutes

1: 13
2: 8
3: 11
4: 10
5: 11
6: 11
7: 10
8: 9
9: 10
10: 13

16 kg Snatch

L1: 15
L2: 20
L3: 21
L4: 21
L5: 23
R1: 20
R2: 20
R3: 21
R4: 21
R5: 20

10 Horizontal Bottom up Push ups
20 Jackknives
10 2bl 16kg get up situps

Tuesday and Wednesday off

Monday

3 hour mosquito bitten on all the wrong trails mountain bike adventure

Sunday
Golf with dad (I know it does not count as a workout)

Saturday

MASC as always an intense workout with Turko the Tyrant of Torture