<p>Free ice cream at the office for the next two hours - these usually have all of the fixings (nuts, sprinkles, toppings, etc.). I’m going to run to the bank to avoid temptation. Free ice cream is hard to pass up.</p>
<p>Week 6 workout 1, check.</p>
<p>No kettlebell swings for me, but I did maneuver the 40# bag of kitty litter into the shopping cart, transfer it to the trunk, and plop it down onto the garage floor last night. :D</p>
<p>Kitty litter is harder because of the bulk - bonus points for figuring out how to open it too.</p>
<p>Apparently today is “National Running Day”</p>
<p>You all need to go out and run ;)</p>
<p>^good idea – I went running for the first time in a while. I tried to make it fun this time (instead of grim) – I ran through a sprinkler, I jumped up and hit a low-lying tree branch and made some leaves fall off, I spotted a rabbit in the bushes and yelled “bunny!”. </p>
<p>It’s a short sprint to being institutionalized…</p>
<p>I think I’ll celebrate National Running Day by doing some weight lifting! :)</p>
<p>Classof2015- Those of us runners who are “streaking” (currently Runners World has a streak incentive going from Memorial Day to July 4, besides my own crazy streak) shout “THE STREAK CONTINUES” after the first mile is run each day. You get some stares…</p>
<p>I didn’t get up to do my whole run this morning, so did 1.3 and left the rest for later. Fortunately, it is really nice weather (73 right now) so I won’t have to fight heat after work.</p>
<p>Crossfit Day 1</p>
<p>Partner Band warm ups
sprint
high skips
distance skips
side shuffles
sprints</p>
<p>Really gets the HR up, when the person holding the band is giving you no slack and you feel like you are not even moving.</p>
<p>Kept the weights lighter for day 1</p>
<p>65# barbell</p>
<p>30 hang cleans
800m sprint
30 power cleans
800m run
30 power snatch (moved down to 45# bb at the end)</p>
<p>
</p>
<p>Damn. 90 olympic lift barbell power moves. CJANE, you are an animal!</p>
<p>She IS!!!</p>
<p>The one arm pushups mentioned a while back already had me convinced. :)</p>
<p>Go CJane!</p>
<p>(I’m never sure how best to abbreviate names)</p>
<p>Aw, shucks, thanks, guys!
Between your encouragement and the adorable young man who decided he needed photo i.d. age verification for my alcohol purchase, I am having a pretty good week ;)</p>
<p>
</p>
<p>Ha. The closest I’ve ever come to that was watching the first fifteen minutes of a P90X workout video. I could tell right away that the volume and pace would kill me.</p>
<hr>
<p>I did my second NROL for LIFE workout today. It finally quit raining, so I moved some of the more “athletic” bits of the warmup outside – knee hug/lunge walks, high knees skipping, carioca, lateral shuffles. I didn’t fall down or sprain and ankle, which is a major accomplishment for a 58 year old (formerly) fat guy trying to do some of that stuff. :)</p>
<p>For power, I tried the explosive push ups – coming up with the hands off the ground at the top. Wow, those are tiring. I’m not very good at them, but I’m sure I will improve over the course of six workouts.</p>
<p>The fifteen rep sets in the power were a fun twist again. One superset was ValSlide reverse lunges (DB held in the goblet position, alternating with T-pushups (10 lb DBs). The ValSlide lunges got my thighs burning big time after 15 reps – and kicked my heart rate up. I couldn’t do 15 reps of T-pushups. I had to really push to finish 10 reps (five per side). Hopefully, that will improve. It’s a very hard exercise.</p>
<p>Second superset was trap bar Romanian deadlifts (145 lbs). That was tough, but I could do 15. Alternated with 3 pt DB rows – fifteen reps per arm. I think I used a 35 lb DB, which was very different than the 60 lb DB I’ve been using for 6 to 8 rep sets. I can probably go up to 40 lbs, but it was still a good exercise.</p>
<p>3.25 miles, 9:07 pace. Home weights.</p>
<p>Bought ten LED light bulbs ($10 each) and installed five of them. Also installed some new shelving in the basement to further consolidate storage. Also cleaned out a few desk drawers in preparation for moving in files.</p>
<p>The lighter schedule means more home improvement stuff for a while.</p>
<p>I am absolutely loving the ipod nazi’s core workout. Things are different in my tummy because of it. Tighter, flatter, in a way that women’s tummies usually aren’t. I’m walking taller. Life is good.</p>
<p>veryhappy:</p>
<p>That has been my experience as well. And, it keeps getting better the longer you keep at it. Core training feeds on itself. As you get a stronger core, you can do the exercises better, which in turn leads to even more improvement. I have no regrets about making dedicated core training a solid 10 to 15 minute chunk of my workouts for a couple of years now. I think it pays huge dividends.</p>
<p>You make a good observation about the impact on posture and walking taller. I’ve noticed that, too. There’s a big real world quality of life payoff.</p>
<hr>
<p>I’m never going to have washboard six-pack abs (not with 58 year old skin and the loose skin from losing 90 pounds), but I can clearly see the definition of my obliques and some traces of abs. Kind of amazing, really. This stuff pays off in that way, too.</p>
<p>Wow, CJane! You ROCK.</p>
<p>MOfWC - I’ll be darned, my D is thinking about “sreaking” while waiting for her visa etc. Since there is a treadmill readily available, she can easily run at least a mile a day.</p>
<p>Ran 3.6 miles, 8:30 pace, felt reeeeaaally good. One of my fastest runs on the treadmill this spring. Now off to do some kettlebell swings, while the Mr is away. :)</p>
<p>phew… done with the kettlebell. :)</p>
<p>Bunsen: What are you doing exercising at all hours of the night??!</p>
<p>I’m really sad that I couldn’t run on national running day. I’m trying to keep up with some kind of workout but my new work schedule is messing me up (excuses, excuses :))</p>