Wednesday, January 30, 2013

Monday and Tuesday Jan 29

Ok, Monday was a wash. I would like to say it was a recovery kind of day, but I was lazy.

Meh. I had to get stuff done for my house.

Tuesday ... well, I was punished. I punished myself. For missing a workout, for being a bit of a wuss. I did try an educate myself about the different energy systems and training for rugby by conversing with my wife - which, of course, was silly. She doesn't train for rugby.

In any case, that didn't work out to well. I guess I have to educate myself elsewhere.

I did this rather brutal workout for four rounds. I'm still feeling it. Took me about 30-35 minutes.

10 squat wall ball throws with 14 lb medicine ball
20 feet up push ups
10 bench flies with 40 lb dbs
20 seated knee tucks
10 hanging barbell clean and press (70 lbs)
20 kb swings (50 lb bell used)
10 kb one arm rows each side

Sunday, January 27, 2013

Sunday Jan 27

not me, as I would have worn a shirt
All righty then. Sunday. Today started out rough, as I stayed up late on saturday in order to finish watching Ghost Dog, a movie that has sat on my Apple tv for a few months, just begging me to watch it.

I did want to rant about what a crappy week of training I had on this blog post, but I see no reason to do that at the moment. I've had better weeks of training and I hate running in the snow. Let's leave it at that, and move forward.

I got a nap later when everyone else but me and the youngest went out and had some winter time fun. Me? I nestled into my bed and had a great 90 minutes of bliss.

After that, we got up and I banged this out four rounds in the gym.

10 squat wall ball tosses with the 14 lb medicine ball
20 feet up push ups
8-10 hanging clean and press with 70lbs on the bar
20 seated knee tucks

this is me, complete with shirt...
I'm thinking the squat wall ball toss and the hanging clean and press are very similar to what I do in a rugby line out. I usually lift at the first position - sometimes at three, but mainly at one.

In my club I was taught to grab just the inside leg of the lock to lift - although one or two of the locks prefer the two leg lift. Me? I'm thinking that I sucked at both last year, but got away with it as we were that much better than almost all of the other teams.

The picture on the right here IS me, wearing the number one. What a terrible lift. I honestly think this is the highest I got my lifter in this particular line out. I'm not even looking at the right thing. I'm also far away from my lifting partner, whereas I should be chest to chest with him.

Honestly, I think this poor lifting technique has a lot to do with the end result in this particular game. We lost this "game for all the marbles" at the end of September by 4 points. I'm thinking with a lot more upper body strength, I'm not going to be as crappy a lifter come next summer. And finally, we'll win more line out ball in tight games like this one.

I did also want to get better at the monkey bars - I'm going ot think of a cheap solution at some point in time, perhaps this week.

Saturday, January 26, 2013

Sat Jan 26

My wife was out of the house for most of the day, doing her thing. Me? I got to take care of my three kids for the day.

We started out pretty cool, going on an adventure. It was stopped pretty quickly by my youngest freaking out inside a nice Apple retailer. Such a shame. At least I cut the visit quickly enough that nothing was damaged.

I got home and we went into my gym and we got this done for three rounds:

10 hanging cleans and presses (training bar with 50 lbs on it)
20 feet up push ups
10 kb rows (50 lb bell used throughout)
20 kb two handed swings
20 seated knee tucks
10 triceps extensions

After dinner, getting ids to bed ... I did a 5.6k run.

Thursday and Friday Jan 25

Thursday night was a rugby night. I thought I did well, but was made to look pretty silly once or twice by a back.

Meh - whatever.

Friday I took off.

Tues and Wed Jan 23

Tuesday should have been a running day, but there was too much snow falling. I did a recovery stretching session in my basement.

Wednesday I got this done four rounds before having to go pick up my kids:

20 feet up push ups
30 two handed kb swings
10 kb cleans
15 hanging knee tucks

Simple and to the point.

Monday, January 21, 2013

Monday Jan 21

Well, diet is getting better, slowly.

I got this done four rounds before I had to go and pick up my youngest from daycare.

2 minutes punching - jabs, hooks and crosses.
20 feet up push ups
30 Kb swings 50 lb bell used
10 kb cleans each side
10 bench flies 40 lb db used
15 hanging knee tucks

I was doing some reading / watching on the Crossfit Journal web page today. Lots of interesting videos on there. Nice to see some combative videos, too. In any case, I need to do some thinking about whether this type of training and crappy diet will help me in my rugby season or not.

I'm also wondering about how much of a cross over there is between the different energy systems - and if I'll be able run / sprint as much as I did last summer.

I'm pretty sure my set piece work - lifting in the lineout and scrummaging- will benefit, at least a little. Not so sure about my running / sprinting fitness at the moment. I'm going to do a two a day tomorrow - lifting after work then for a run with a rugby guy, same as last Tuesday.

I'm looking forward to pushing myself.

Sunday, January 20, 2013

Saturday and Sunday Jan 20

Saturday I was moving stuff ... loading up hte van with a bunch of furniture and then unloading after a drive. I just didn't stop until it was about lunch time.

So, no, not a day that I got a "technical" workout in, but I was pretty physically active, man. After lunch, I was literally chasing my youngest around an indoor rugby field for his class with Rugbytots. Although the lady felt bad for me, I was pretty happy as he was running around and as soon as we got home, he fell asleep.

Me? Another story altogether.

I was up stupid early and got into the darkest corners of my Apple tv. Green Street Hooligans was one of the movies I watched. Really, that was just messed up. My kids got up eventually and we had a great time.

But no workout, technically. Lots of activity, though.

Friday Jan 18

I'm freaking busy right now - kinda sad. However, I snuck this workout in before I had to run and be a dad for four rounds:

2 minutes punching bag.
20 feet up push ups
30 two handed kb swings (50 lb bell used)
20 seated knee tucks

Diet sucked today. Honestly. Need to get my head out of my ass - or my fridge.

Friday, January 18, 2013

Wed and Thurs Jan 17

Wednesday was a rest day. My body just needed to relax. I think.

Thursday was a rugby night. Had some nice sprints, and a nice sprinting try from about 10 m out, taking the ball on at pace right at the side of the ruck. Nice sensation, that.

In any case, I got home and did a fair stretching/ recovery session with my medicine ball acting as a roller. I'm pretty sire I'm going to be sore Friday, but it'll be a good sore.

Actual picture of me last night at indoor rugby.

Tuesday, January 15, 2013

Tuesday Jan 15

Today, I was in the mood to punish myself. I'm thinking I needed to do it. At the end of the day, as I am writing this up, I'm pretty sore.

 I got some work done on my online course, the #etmooc experience, today. Rather interesting stuff.

Saw this video today, too:

In any case, after work, I got this done three times before I had to go and be a dad:

10 goblet squat, wall ball throws
20 feet up push ups
20 two handed kb swings (50 lb kb used)
10 kb cleans
10 db flat bench flies
10 ab wheel roll outs

I don't think I did the ab wheel roll outs properly, as instead of my abs hurting, my back hurts. Never a good sign. But, as it is the first time I've done this exercise in a while, I'm not totally shocked that I'm in a little pain.

What truly caused me to pain is my run tonight. I met up with a rugby buddy for a short run and got left in the dust in the last kilometer. That just tells me I need to get running a lot more right now. After that run, I'm planning on doing a lot more running in the next six to ten weeks, as I have to get myself ready to run and ruck.

Monday Jan 14

Had to be a dad after work tonight, but I did manage to pick up a training rugby ball.

Later on, went for a short run. Kinda nice.

Monday, January 14, 2013

Sunday Jan 13

I did have a short recovery / stretching type workout with all three of my children in my garage gym today.

What can I say ... it was chilly in there, but we had a blast together. Lots of climbing, moving with some jumping and punching of Roger II, the new punching stand was done. Even by my youngest.

After that, we went outside and had fun together on a walk. Check it out:

Yes, Toronto had this many degrees in mid-January. No, I'm not making this up.

Sunday, January 13, 2013

Saturday Jan 12

Oh, man.

I woke up sore this morning, leg and shoulders just stiff. I also knew that I was going to be a dad for most of the day at a Wilfred Laurier University, about an hour away from my house. So ... I brought my workout gear to get a training session in while being a dad.

It was a nice facility - the people working there were friendly and left me the hell alone, which was nice. I forgot my lock and a iPod arm band holder, but other than that it was a decent day.

I saw this guy, just outside the gym

I got this done for four rounds:

10 dumb bell shoulder shrugs
10 dumb bell squat and overhead press
10 flat bench (light weight used, just lots of reps)
10 bench pullovers
15 seated knee tucks

after that, I did this for three rounds:

10 zercher squats
20 feet up push ups

In any case, none of the other parents were in there with me, it was just a bunch of smack talking characters. Meh, I was glad I had headphones and an iPhone to make them all go away.

Thursday and Friday Jan 11

Thursday was rugby in the dome day. It was all good, I guess. After the hour of running around, I got to shat with the coach about training and using medicine balls as a replacement training tool for a rugby ball.

Oh yeah, I filled my new Wave boxing bag with water after work today, too. That was cool.

I've been trying to do include some ball handling drills in my training routines, but evidently the catching technique is wrong. Medicine balls are caught with the palms of the hand, where as good rugby players catch with the fingers. So, I'll go to the local rugby outfitters and get me one of these training balls next week.

Friday was a bit of a panic, but what else is new this week. The whole week was just so fast - lots of stuff, lots of stuff, man.

In any case, I did this for four rounds before having to go be a dad:

2 minutes boxing - kicks not included
20 feet up push ups
10  bench flies
15 hanging knee tucks
10 bench pullovers

It was ind of cool to get  a boxing workout in again. I also found a home for my old boxing bag. Roger will be going next Thursday with me to rugby. One of my buddies is helping a new boxing club get off the ground. He'll be missed but is going on to a better life.

Thursday, January 10, 2013

Monday, Tuesday and Wednesday Jan 9

Monday was a "holy cow, I'm back to work!" day. I stretched and ate poorly, but other than that, I just wallowed in self-pity.

Tuesday I felt a lot like saying "Firetruck off" to myself and got this done for three rounds as quickly as I could:

20 KB two handed swings
10 kb cleans each side
20 feet up push ups
15 hanging knee tucks

after I got that done, I tried some Turkish Get ups with the 50 lb bell. That was tough, as I have not done them for a long time.

I'd like to get batter at them ... and I will.

I did see a few certifications / workshops I'd like to do, but I'm unsure of them. I might do a cheap one, just to tick a box on my annual personal goals list. However, I'm wondering about the really expensive ones. I mean, really, how good is a two day workshop going to be if I have to recall it for the next five years? Is it really all that useful?

Is it worth the money and time, I guess I'm really asking. I have a lot on my plate at the moment ... and I mean that literally as well ... and taking time away from my kids is the same as slapping my wife in the face. I just don't want to do that. Ever. They are only young once, I hear someone saying in the back of my head.

In any case, I'm thinking I'm going to have to do some heavy lifting this next few weeks, both in terms of career plans and furniture moving. I know that my training helps me focus and keep things in perspective.

Wednesday was another "Holy crap, I'm part of a rather busy family" day. I had to pick up kids, get groceries, cook, clean, deliver kids to pools and ... just a ton of stuff. Training didn't happen, but I did get one of these from Kijiji:

Mine, of course, will not have socks in the background

Sunday, January 6, 2013

Sunday Jan 6

So Sunday ... ugh. The last Sunday before returning to work. I'm kind of looking forward to getting this back onto a schedule .. kind of not looking forward to losing mid morning naps.

In any case, got this done in the afternoon for four rounds

10 Kettlebell straight leg deadlifts with the 50 lb bell
20 two handed swings
10 kb cleans
10 squat then rugby line out ball throws with the 14 lb ball
10 bench flies with the 50 lb dbs
10 bench pullovers 50 lb db used
15 hanging knee tucks

All in all, not a bad stay-cation for me. Would have liked ot have done something semi-big, but this is not the year for it. I did see something online that piqued my interest - the Go Ruck Challenge. Not sure if the dates they have for Toronto will work into my schedule, but I'll have a look.

I think Aug 30th is probably the date for me. Something to train for the entire summer and go and do as a reward for keeping fit. Hmmmm....

Sat Jan 5

So, Saturday. I thought we were friends. I guess not anymore.

I was up stupid early, man. Like dumb. One of the last days I can sleep in, and I was p by 6am. Man ... what was I thinking? In any case, I needed to get some stuff out of my house and into my father in law's place... so I got a chance to drive for an hour (one way) and listen to my book on my iPhone. That Ah-nold. What a guy. Interesting to read his biography, but I much prefer where and when I grew up. Moving boxes out of my house and into his was quite a workout.

I also got an invite to go to a buddy of mine's place for dinner. Before I left my place I did this four rounds:

20 KB two handed swings (50 lb bell used)
10 Kb cleans (each side)
20 push ups
10 crunches.

Not a bad workout - I got something done in my garage with the car still in there. My "Squishy" workout, so to speak.

Oysters and steak were interesting for dinner, I must say. Salad and company were also good.

Friday, January 4, 2013

Thursday Jan 3 and Friday Jan 4

Thursday was a rugby night with a lot of dad stuff going on ahead of that. I like being off, but I'm ready to go back to work. That, and I need some time away from people I'm related to.

Friday I got a new medicine ball - a 14 pounder. Cost me a bit more than I was thinking it would, to be honest. However, since the people had let two of my children basically run wild in the store for about a half hour, I figured I at least owed them a purchase of some kind. Truly, they were running around like a pair of gorillas. Seriously.

I got home with them, and my lovely spouse went out. The oldest one went with my wife, the middle one found the iPad and the youngest and I went into the gym.

I got this done four rounds before my baby told me we were done:
All will fit nicely into the trunk come summer

10 squat / jump / overhead throw thingys. All done with the new Med ball
10 line out throws
10 rugby passes each side
20 two handed Kb swings (40 lb bell used)
20 feet up push ups
10 bench flies - 50 lbs used
10 hanging knee tucks

The knee tucks were hard this time as I put on some insulation onto the metal chin up bar (it's pretty cold in there) and so my grip was working extra hard. Interesting.

I also took a look at the scale today. I wasn't impressed. I'm basically back to what I was when I started all of this 602 posts ago. Well, not quite. I do have a lot of muscle around my shoulders that I didn't have before. My heart rate is a lot lower, as are my BP numbers. Still, I was pretty pissed at myself with the number. That, and my belt has not been fitting well as of late. So ... on with the getting my nutrition back on track.

Wednesday, January 2, 2013

Tues and Wed Jan 2

Jan 1 was a rest day - I did drop by and give back the trophy to the rugby club, after missing a day of indoor rugby. Lots of familiar faces up in the pub after the day, and so I'm glad to have seen them, and they can go back to doing whatever they were doing before today. No names mentioned here, in order to confuse anyone dropping by.

Well, I thought it was going to snow all day Tuesday, so I went for an early 5k run. A nice run, got it done before the sun got it's butt out of bed. Since then, I've had non stop dad stuff going on. After a drive with my son in which he gets to sleep and I get to listen to an audiobook, I got home and read this article online about doing complexes with regards to attaining athletic goals.

Seems people can lose weight by doing them.

In an case, after I got home, the little one was running around like a goof, so I was sent into the garage gym with my youngest. I did this following for three rounds:

10 goblet squat / jump / straight up throws with 10 lb medicine balls
10 overhead "lineout" throws
10 side rugby throws
20 two handed KB swings
20 feet up push ups
10 bench flies with the 50 lb dbs
15 hanging knee tucks

Finally, it has been bugging me that I have not yet read everything in my "muscle" file on my own macbook, so I started going through them yesterday and today. Found ZEE's "Twelve Month Beast" program in there - set up basically the way he did the month to month sessions while I was a member of his Underground online Club. Some really hard workouts there. I'll be printing that baby off and putting up on the wall when I get back to work next week.

The goal of this blog has just been seen ...