Monday, December 31, 2012

Dec 30 and Mon Dec 31

This is post 600 of this blog. Whoa. Let's take a minute and go ... whoa.

I've learned an awful lot about training and mindset by keeping this blog. I'm thinking right now isn't the best time for me for reflection - it's about 6pm on New Years Eve as I am writing this - but I'm thinking I'll have to do some reflection about what I've learned in the last 600 writing sessions here.

In any case ... whoa ... 600 .... ok, c'mon man ... focus.

ok ... Sunday was more shovelling and driving around. I also saw a rather cool video of using medicine balls for cardio for rugby from either facebook or twitter ... and forgot to take the URL to post it here. I just knew I wanted to try a workout I saw out, and since there is no one looking today, I did this for five rounds.
Good workout, awesome training partner

10 squat jump throw medicine ball straight ups
10 overhead line out throws with the Mball
10 rugby pass with the mball (both sides)
20 feet up push ups
10 db rows - 50 lbs used.

This would be a lot harder with a heavier ball - I'm thinking I could combine this with the sprints in the summer as a finisher without mush stress.

It doesn't look like much, but that was a pretty solid workout. Done at a moderate pace, with frequent interruptions by my boy, I got a pretty solid workout done.

In preparation for the upcoming season, I went through my laptop and found a few old ORU workouts, one of which was the sprinting workout I did after each training session last summer. Seems I am benefiting from an awful lot of shared wisdom.

I also know that it is basically what Callum Mahoney told me to do last May, and it worked for me this last summer. I'm pretty sure it'll work this spring, too. Until then, I'll put this up on the wall of my gym, to follow once or twice a week. Rest of the time it'll be basic fitness with some ball handling

Sunday, December 30, 2012

Tuesday to Saturday Dec29

Well, I got this done for four or three rounds, depending on the day. Lots of early morning wake ups (like stupid early, 4:30am early) to deal with my youngest. God thing I am going to bed early and eating fairly well.

20 BW squats
10 TRX rows
20 feet up push ups
20 two handed kb swings (30 then 50 lb bell used)
15 kb cleans
10 bench flies
10 triceps dips
15 hanging knee tucks

Wednesday was a big snow storm, and did the above workout three rounds.

Thursday I did a 90 minute shovelling session in the am, with rugby in the evening.

Friday I was taking care of my kids with no chance of any workout happening.

Saturday was a long day of chasing my kids with naps in the middle. However,  I was celebrating being married for 11 years.

Wednesday, December 26, 2012

Sunday, Monday

Sunday was an off day, I got a lot of work done around the house - tree up, lots of things completed for Christmas.

I'm just not in the spirit, never was, probably never will be.

Monday was Christmas Eve and I did a lot of travelling, after I got this done four rounds:

10 Goblet squats
10 TRX body rows
20 feet up push ups
20 kb two handed swings
10 kb cleans each side
10 bench flies (30 lb dbs)
10 triceps extensions
15 hanging knee tucks

Yeah, the basics ... had to go and be a family member after this

Saturday, December 22, 2012

Wed, Thurs, Fri and Saturday Dec 22

Wed, Thursday and Friday ... were off days.

I don't know; lots of stretching, though. Legs were rather sore and I was just fighting something. I didn't even want to go play "Touch" rugby - too afraid it would downgrade to League stuff.

One of my teammates got kicked out for the night last week for tossing someone around. I'm pretty sure I know who it was that he tossed, even though I wasn't there to see it.

Wednesday to Friday I was fighting something. Not sure, but lungs were sore during the day. Lots of goo... oh, never mind. Suffice it to say that I wasn't feeling the top of my game.

Lots of stuff done at work, though. Lots of reading done, too.

I even got a short story written at home, too.

Saturday, though, I got this done for four rounds before I had to go off and be a dad:

 6-8 deadlifts -150, then 200+ lbs for the last rounds
20 two handed swings (40 then 50 lb kb used)
6-8 kb snatches 50 lb bell used - This was cool to feel myself do, finally
10 TRX body rows 20 feet up push ups
10 bench flies (35 lbs used ... I'll get this up by next week)
10 triceps dips 15 hanging knee tucks

That. Felt. Good.

Tuesday, December 18, 2012

Monday and Tuesday Dec 18

Well, I was sore on Monday and I got this workout done first for four rounds:

8-10 Deadlifts - about 150 lbs (length of bar was the limiting factor)
20 feet up push ups
20 seated knee tucks
10 bench flies (35 lb used)

Man, might be a little too chilly for this one today...
I was really sore after and had planned on doing a run after, but my legs said for me to rest and I did. I should have gone, as Tuesday I had to be a dad all day, but still got some stretching and rolling done.

Monday, December 17, 2012

Friday and Saturday and Sunday Dec 16

Friday was a day off - I stretched and tried to get a full night's sleep to no avail. Funny how kids will  do that to you.

Saturday was not a gymnastics day - they're done. Found that out when  pulled into the parking lot at the correct time. Meh, I got this done later with my youngest for three rounds

20 BW squat
20 feet up push ups
10 trx body rows
30 KB swings
10 bench flies 30 lbs used
10 tricep extensions
15 hanging knee tucks

Sunday was supposed to be a rest day, but got the same workout done for four rounds before heading off to a party with most of the family. Glad to be training, need to work on my diet. I think when I made myself post it here, I made sure I ate well. Something to consider moving forward.

Ah, Monday. Strikes and ratification votes loom for me this week. Should be interesting, man.

Thursday, December 13, 2012

Wed and Thursday Dec 13

Wed was an off day. Sore and kranky; just stretching and bitching. Went to bed early after a good nap.

Thursday was the first two a day I've had in a while. First workout was the following done three rounds:

10 Goblet squats with the 40lb bell
10 TRX body rows
20feet up push ups
20 two handed swings
10 bench flies 30 lb DBS used
10 bench triceps extensions
15 hanging knee tucks

Then, had to go be a dad. After kids in bed, went for a 5k run, nice and flat.

Tuesday, December 11, 2012

Monday and Tuesday Dec 11

Well, Monday was .. well, a Monday. I looked forward to my run all day .. and get let down by a training partner ... not that anyone was keeping score... ;)

I got to my running spot... and waited for about a quater of an hour, then did a 4 k run on my own. Would have rather had a partner, but didn't. Meh, I got it done. Made me feel as though I need to do more.

Tuesday I had a meting to attend and I got this done before. Four rounds of:

20 bw squats
10 TRX rows
20 feet up push ups
30 KB two handed swings - 40 lb bell used
10 bench flies
30 lb dbs used
10 tricep extensions
15 hanging knee tucks

After that, I was good to go. y Middle child came and made fun of me while I rolled and stretched, but that was ok.

Monday, December 10, 2012

Friday, Saturday and Sunday Dec 9

Friday was an off day - no training as I was needed in early at work and later by my family. Disappointed I didn't get out to see my peeps at a going away party in Toronto. Sorry, Chris.

Ho, ho ... I forget the last line...
Saturday I woke up stupid early and did the Santa 5K in Burlington. I was still bummed out because of missing the party and my wife convinced me to do this event. I got there, was kind of turned off by the weather but got to the starting line and was a bit happier. I got into a spot in the middle of all the runners, sort of near the front and took pics. I will get them on here later.

In a turn to the surreal, I discovered by turns that I was standing beside the Mayor of Burlington and my Ward Councellor for the part of the city in which I live. I was ok with that, as I voted for both men. In a moment of pride, the Mayor recognized my name a face and said "Oh, right, you're from the rugby club!", and then shook my hand.

I'm pretty sure I pooped my Santa suit at that moment.

We chatted for a bit, Rick telling some funny jokes and people around us made reference to this funny video from Rick Mercer:

I made a mental note to watch it later. It took me a while to find it, but man .... that Rick Mercer.  I chatted with my Ward Councellor for a while. A kid fell down in front of me and I helped him up, and so lost a bit of pace there, too. Meh, I was just glad to get out on a run - I haven't done much of that as of late.  I'll get to it this week coming up.

After the race, I got to the Dickens for steak and eggs. Oh, man that was good. Then got home, played with my kids and did some rolling and stretching in my gym. That, my friends was a full day.

I didn't see the Mayor, do YOU see him? He's there, somewhere...
Sunday I actually got a chance to train, which is sort of unusual for me on a Sunday. Legs were a little sore from the runs last week and so, I finished with some more rolling.

Got this done four rounds with my two year old chasing me around:

20 bw squats (sorry, I can't trust him with me lifting a bar in the same room yet)
20 feet up push ups
15 hanging knee tucks
10 TRX body rows.

Not a lot of equipment, a relatively high safety factor and a great deal of chasing my son around between sets and reps.

After that, went to my brother's house warming party. Nice place. I pointed to this blog to help him set up a true Man Cave.... :)

Friday, December 7, 2012

Thursday Dec 6

I had to get to work early ... and will have to do the same until the end of January. Meh ... no more early morning workouts for me.

Life goes on.

And so ... I started playing touch rugby on Thursday nights. Lots of sprinting and ball handling with some actual rugby played as well. Well, some sort of rugby kinda like rugby thing played.

It's not good for tackling drills, or well, shouldn't be good for tackling drills, but there were a lot of cheap shots during a few of the games. Refs are regular referees, looking to stay in practice, too. But there are some different Laws of this indoor game on turf. Some really annoying people from other local clubs. For some games they were so many annoying people, I was left with no one for which to cheer.

I'm thinking that between the 10 minute games, of using my time to recover, but also to use the time to work on ball handling skills - like this:

Why? Because most of the guys in this league need to work on their hands. Including me.

Nuff said.

Wednesday, December 5, 2012

Tues and Wed Dec 5

Tuesday was alright - a little stiff from my first run in a while. I forgot I have a race this weekend with the other Santas until just now.

I got this done with a 40 lb bell for two rounds:

30 OH swings R
30 OH swings left
30 alternating cleans
30 TH swings
30 secs Mountain Climbers
30 snatch LH
30 sec figure 8’s
30 snatch RH
30 TH swings
20 feet up push ups
20 bw squats

Had to run away and get to work right after. Felt my legs all day.

Wednesday was a rest day - I had a lot on my plate today, as I was made to promise to get out the Christmas decorations by my middle child.

I got them out during the time I had to train. The rest of the day I was either driving somewhere, working or cleaning up after my child. Or teaching my sister how to blog. I did get a chance to stretch my legs between messages, though

I did get a chance to move stuff around in my garage ... I'm hoping the current set up helps me get fitter without banging hte crap outta my knees on my wife's car.

Ok, off to bed.

Monday, December 3, 2012

Sunday and Monday Dec 3

Sunday was a moving day. No, nothing emotional ... I helped a buddy move house. Lots of boxes out of the basement ... into a van ... then out of the van into a basement. Meh, s'all good.

I got pretty sweaty - it was two hours of movement with weights. Lots of books, too. Note to self - I'm ditching all of the dead tree things in my basement before the spring.

In any case, I did some stretching with my kids in my garage close to dinner time. I can't say my kids did a lot of stretching, but I surely did.

Monday morning, got this done three times before needing to get to work. 30 lb bell used throughout, as a lot of sore things in my body.

20 two handed KB swings
15 kb cleans
10 kb snatches
20 feet up push ups (wide hands)
15 hanging knee tucks
10 tricep dips

Much later, got a chance to run with a rugby buddy - did 4km with him. A nice start to the next rugby season.

Sunday, December 2, 2012

Friday and Saturday Dec 1

Ya know ... Fridays used to be fun, but this particular one, not so much.

I didn't get a workout in, I just didn't friggin do it - legs were just too sore and other stuff going on inside my head... got to work on time, did my things there. Just went to bed early and tried to get things ok inside my head.

Snow sucks

Saturday was the running around in the gymnastics club - had to have a nap afterwards. Seriously.

I also got a chance to rethink my gym tonight, nothing major, just some tweaks to get things working properly.