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Walking

Again with the walking...I wouldn't even mention it, but Traineo says it's worth like 600 calories.

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Lynne

Running first, 2.5 run/1.5walk, for 20min.
I managed 1.47m in 20min.
That's 13min 36sec/mile, getting back to the 12min time that is my personal record, and also getting back to a point where I can run for a decent period in one stretch.

Then the warm up, squats were very comfortable last night. Easy to do my set of 10 and I felt good about my form.
No pullups as that was part of the workout.

WOD
'Lynne'

Five rounds for max reps of:
Body weight bench press
Pull-ups

I did the bench at 3/4 body weight, 125#. Pull ups on the assist machine with 100# assist.
Sets were as follows:
5/15
5/10
4/10
4/5
4/5

Not too shabby, and a definite improvement over last time. Though last time I didn't use the assist machine for the pullups, my bench was vastly improved.
Oh, and I'm only 42# short of bodyweight bench.
I think I'm actually getting close to being able to pull it off.

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Helen

First the warm up, and then no running as that was part of the workout.

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

My time was 31min.
I managed to keep a 10min mile pace for all three runs. It was faster than I'm used to, but I just kept focused on the fact that I only had to do a quarter mile.
I tried swings...but I didn't look them up and so didn't do them properly. Still though, 25# dumbell in each hand, and swung up past shoulder level. Not too shabby.
The pull ups were done on the assist machine with 100# assist.

Not too shabby, and definitely a good workout.

After, I did incline bench, 3x5, 75-85-95-105-115
Then back squats, 5x5, 65-75-75-75-75

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Martial Arts

Jiu Jitsu followed by Taekwondo
We did standing guard passes in Jiu Jitsu, and worked hip flexors in Taekwondo, I can totally see how the hip flexor thing is such a powerful deal to work for kicking. It makes a drastic difference in how you kick.

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Walking

We spent the day at the Ren Fest...the sis assures me that 5 hours of walking qualifies as a workout. I'm not quite sure...but I'm putting it down anyway.
I guess if hiking a mountain for 2 hours qualifies, then maybe walking for 5 does too.
Eh, I'm posting it, so there. ;p

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Back in the Gym

My first day back in faaaaaaaar too long, so I took it easy.
First the run:
1.23m in 18min
That works out to 14min 38sec per mile.
Not a personal record by any means...but a good start back on the road.
I did a minute run, minute walk, then 1.5 run, 1.5 walk...finally 2min run, 2min walk.
The surprising thing for me is that even the 2min runs weren't all that difficult.

Then I did the normal warm up.
I can still do two deadhang pullups, so I only lost one.
Again, not a big number, but not too shabby given how long it's been since I was in the gym.

After the warm up I decided to take it semi easy and just benchmark the squat and the bench for myself.
I started with an empty bar for squats and did 5 reps each weight, adding 10# each time until failure.
So 45-55-65-75

Then the same for the bench.
45-55-65-75-85-95-105-115-125
*Going back to look, 125 is a new personal record, flippin sweet! I'm less than 40 pounds from body weight!

Not the biggest baddest workout, but again...I think it was a good place to get started again. I'll try and hit the gym again on Saturday morning and do a WOD.
We'll see.

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Hiking

Okay, so I was gone the whole weekend...which is why I didn't work out friday or saturday...but on Sunday morning we went hiking at the South Mountain State Park in Phoenix Arizona.
It was beautiful, and a pretty decent work out.
I could see going there a few times a month if I lived there.
I should find something similar near here...but the odds are slim.
Meh, maybe I should at least look around.

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Martial Arts

Jiu Jitsu was mostly a refresher. We had a ton of newbies in class so walked them through basic positions. It was a good class, hopefully some of them will come back.

Taekwondo was cool. The sis came to class which is always fun.
Plus, we did board breaks. I managed a Black Blue Black on my stepping side kick.
From what I'm told, that's equivalent to 5 inches of wood. So I could break an arm, definitely some ribs.
I do love breaking things.

Taekwondo

Kicking.
Lots and lots of kicking.
Oh, and sparring with Master Moreno.
yaaay...

My legs are killing me.

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Okay, seriously, I suck. 5 days off. That's unacceptable.
I totally didn't know how to spell unacceptable there for a minute, but I digress.
I have to go to class tonight. I am seriously slacking.

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