32kgs arrived

After 2 good workouts with Jason and the crew this weekend I took 2 days off. It was mostly due to schedule change adaptation taking control of my body.

I decided today is the last day I go heavy and when you get a new toy you have to play with it.

Workout 2/24/2010

1 minute each of swings

12kg

16kg

20kg

24kg

32kg

1 minute rest

32kg

24kg

20kg

16kg

12kg

Same pattern for Cleans

Same pattern for Snatches

Some part of me considered trying jerks and another part said cool it.

I did try some One arm stuff with the 32 but decided to put it away.

Upper Half

Giving the legs a rest I chose to work the upper half.

Warm up

Chair Press

10 minutes alternating as necessary

103 reps

Push ups, High Pulls, Rows

25

20

15

10

5

24kg for high pulls

16kg for rows

8 minutes of swings 20kg to finish the hour.

Down week

last week was rough

I managed to complete 2 5 minute sets of LCCJ with the 24kg

set 1: 24 reps

set 2: 32 reps

The rest of the week consisted of 14 hour days and non-stop call taking as well as self initiated activity. Busy is good only when you can keep up. Otherwise you just feel buried. So I go from a 70 hour week last week to a 15 hour one this week. I will take steady and consistent any day over this misery. I found I lost tons of focus due to the lack of balance. I ended up sleeping way too much to feel caught up. The only upside is money.

Now the start of the easy week.

Monday: I attempted a 10 min. Jerk set with the 16kg's

I made about 4 minutes around 40 reps. I could feel the loss of focus from the previous week,

Next I tried a 10 minute set of the One Arm Long Cycle with the 24kg.

Right Hand: 6 minutes 53 reps

Left Hand: 4 minutes 42 reps

Squats:

25 Body weight

25 double 12kg

25 One arm Overhead with 16kg

25 double 24kg

Abs:

25 Russian Twists

25 Shredders(Jack Knives)

25 Roll outs

I felt a funk from the previous week as I was lacking motivation.

Tuesday

40 minute swim slow steady distance unknown

40 minute run slow steady approximately 5 miles

I felt strong the run was not planned but, I came with shoes just in case. I thought I would do 20 minutes then I felt strong enough to do another 20.

So what is my car capable of

Me being me always full of brilliant ideas chose to take look at the limitations of my car. I was impressed Friday during the snow storm of its ability to plow through snow without a hesitation. So today while running a few errands I decided to take a detour. I chose the unpaved unplowed roads of Rothrock State Forest. Knowing the route fairly well I felt things were in my favor. I had some minor issues on my route primarily from the snow sucking the car toward the ditches. Definitely required attention and responsiveness. The snow was softer than expected causing the narrow tires to sink a bit. Well everything was going fine and I had enough close calls to say turn it around at the next optimal location. I chose an intersection that gradually swings to the left and uphill bit coming down from a hill. Kind of an easy V. The intersection is wide and has a good run to back up the hill. So I make the left turn give it a little gas for a little run. What would normally be an easy three point turn transformed into a cluster that progressively turned for the worst. I managed to turn the car around to make the run back up the hill. Simple from here just a little gas not too much not too little.... well maybe. So that didn't work no biggie just back up go for it again. Well I guess there was some sort of weird magnet sucking my car the opposite direction I wanted it to go. Well so much for lining up the good run the car was sucked right towards a ditch leaving me with little control of where I wanted to go. I was not out of options I had the car pointed in the right direction which was the biggest fear and the reason why I did not turn the car around earlier. Like I said prime spot good run gentle turn. So the car is sitting the middle of a hill with the front end pointing up. Just a few hundred yards towards the rear is a flat spot of about 100 yards. Again easy enough throw it in reverse to go down the hill get to the flat run and out of here no problem.

You know you are in big trouble when you can't go in reverse downhill with all wheel drive. I am often questioned about the items I carry in the back of my car. Being the goofball I am with an odd sense of adventure I carry things for these occasions. The main questionable item is the giant ammo can full of various survival and rescue items. That was not what saved the day. What saved the day was the kayak paddle that has been floating around the hatch for about a week . FYI a kayak paddle makes a great snow shovel in a jam. So I managed to get some clearance and some leverage. Another valuable item is towels which help but, do not solve all problems. So got some ground cleared, good to go, just back it down the hill hit the flat run it right back up. Umm not so fast that magnet came back on. To my right was a big nasty ditch which would result in a real cluster. The magnet was located in that ditch. It is a terrifying feeling when you turn the wheel to make the car go left and it goes right. Using some sort of logic I tried to go with the flow and go to the right with it use the momentum to push through. No, bad idea ditch won. Well it was not too bad I managed to keep 2 wheels on the road with one of the remaining two in the ditch. The fourth was somewhere in between. I made an all important discovery in this process; under all of this snow is some thick compacted ice. After several attempts I was dead in the water. I used the paddle to dig a track yet I was still unsuccessful. Being determined I was not going to call for a rescue. It was getting close to 5pm so darkness was going to show up fast. As I was trying to think of solutions I recalled the lady on cross country skis about a mile or so back. Well she shows up and kind of comments on my predicament with polite skepticism. She said well I have the same car (Subaru Forester) and it will do anything with chains but, does not do so well in situations like this. Yeah I realize this. So we do some more digging and she mentions something about pushing. I would not let her push my car for many reasons one of them being pride. So she says she will drive. She hops in with Murphy (the dog) and I proceed to push. After a few attempts we freed the car. Back on the road so she say suggests I back up to the flat and get a run. Yeah right. With no other option I proceed in reverse toward the flat. I guess the magnet was still on, I want to go left the car goes right. After about 5 shots at backing down the hill I make it to the all important flat. I am out of here! Just the right amount of gas no spin just go. Umm not so fast. Yes I had to rock it out of the flat. XC ski heroine lady stood by for words of encouragement and her own entertainment. She was honestly there to help. So I created the path, made a track,and got some speed. Just keep it steady and shoot right out of it. Yup the magnet was still on in my ditch. I was smart enough to keep from going in it but that required losing momentum. After about 10 more runs I made to the intersection and with a little wiggling, spinning, sliding, and determination I made it through. So do you think I learned a lesson? Of course next time I will carry chains. I made a mental note the entrenching tool is worth putting in the big ammo can. Yes I will continue to do this. This was a case of a journey with no destination turning into an adventure. I loved every minute of it. Even when I thought about how much this would cost if I called a tow truck.

Weekend of Adventure

Due to the wonderful winterland that has been placed upon us I chose to take advantage of it.

On Saturday I made my second attempt at skiing which proved to be far more productive than my first crack. Spent a few hours on the mountain maybe a couple in the lounge. My friend Murphy not to be confused with the dog joined me. Overall a good time I need to learn a lot but, for the second time ever I was pleased. After it was all said and done I realized the boot was way too tight causing a blackened throbbing toe. Hopefully the nail stays.

Super Sunday

Being generally blown out from the outdoor adventure I chose a quick swim workout.

5 50 meter intervals: Full out for 50 meters recover repeat.

5 25 meter intervals: Same concept

I could really feel the burn on this and I had the vomiting sensation that lets you know you hit the optimal point of an interval workout.

The week in review

On Monday

White Building Work Out

10 presses

25 swings

10 rows

25 push ups

27.5lb weight (dumbell)

5 rounds dropping 5 p/u per round

On Tuesday

Run 3.5 miles

On Wednesday

Off Wednesday

On Thursday

20 minute 16kg swings

06 minute 24kg One arm Long Cycle

(one hand switch)

06 minute double 16kg rack hold

On Friday

Wasted plenty of time building my own power wheel. Successful but I need some improvements. $24 cost.

Short on time

10 Burpees

1 double 24kg Swing

Descending to one on the burpees

Ascending to ten on the swings

10 Power Wheel Rollouts

(need to find foot holds)

Pictures to come.