Wednesday, September 1, 2010

BIKES!

Easter weekend 2009 found our little 3some + one at this park for biking, hiking, fishing and egg hunting. This past weekend, just the 2 of us went down there in an attempt to help out a friend who was putting on an adventure race. So the workout for Friday the 27th and Saturday the 28th involved a little mountain biking and a little hiking each day. And a LOT of driving. So Sunday the 29th we decided to ride the whole 7 miles of trail at Pinnacle that we've been working for the last several months. I've never ridden the whole thing and honestly- din't think I could. I did. And then some. We had a great time. Those guys that put that trail out there did a great job! Thanks Daron and Joe. : )  I was really fed up with working on it but after finally getting to ride the whole thing I have a renewed energy about it.

Sunday 22nd: 30 miles of road biking with one ride up the little hill at Ft. Roots.

Monday 23rd: Rest

Tuesday 24th:
warm up jump rope...100 push ups...100 sit ups
superset: dumbbell bench press on ab ball  4 x 10 (25-10lb) and push up w/dumbbell row 4 x 25 x 12lb
superset: single arm push press 4 x 10 x 30lb and single arm snatch 4 x 10 x 30lb
last thing: plank walks with call outs by Chris. Plank position, push ups, up-down, walk in plank. ugh

Wednesday 25th: CORE
5 Rounds of:
max pullups (i used a band, max=10)
200m backward run
plate push 20yd? 35lb plate
20 box jumps 24"

Thursday 26th: CORE
superset: bench press 5 x 10reps:10sec hold:10reps and 30 sec of push ups in between each set
superset: standing military press into push press 3sets x8x8 with feet elevated pushups to fatigue
superset: chair pushups:explosive pushup(clapping):plate raise x 25lb  3 rounds to fatigue(failure)

Monday 30th: Rest

Tuesday 31st: warm up w/ jump rope
Partner work- one partner has a set # of reps, the other partner does the *alternate exercise until the other is finished regardless of time/reps done.
20 x  heavy leg press (100% body wt.)      *overhead squat 33lb bar

400m run holding 25lb plate between partners:  20 squat jumps *mountain climbers:  repeat 1x

20 x romanian dead lift 65lb    *wall balls w/ 15lb med ball

200m partner run backwards: 20 squat jump *mountain climbers : repeat 1x

partner curl- both holding a 33lb bar alternating curls 10rep...9rep...8...7..........1 

Wednesday Sept1st: welcome Sept!
warm up 300 jump rope 100 sit ups
superset: 4 x 15 chair pushup:  4 x 15 inverted row
alternating dumbbell bench press on ab ball 2 x 10ea arm x 25lb 3 x 10 x 30lb
6 rounds of :  bench press 2 x 10 x 65lb, 4 x 10 x 70lb and 6 x 10 tire flips

I love tire flips. Don't judge.

Friday, August 20, 2010

Wait, I work out? Really?



Of course I work out- that way I can justify eating steaks, drinking wine, and eating pizza and hot wings. Derr.


There is a serious lack of workout information for the last several weeks. This is a fitness log? Huh?

Sunday 15th- the short, hot, great fun bike ride with Sarah Smiles. It involved a carry a bike over a pedestrian bridge, getting very intimate with my seat when it came loose and tilted in the middle of the ride, and a failed search for breakfast.

Monday got nothin cause I'm lazy like that.
Edit: remembered that I FELT lazy so I walked on the treadmill doing HILLS for about 25 minutes, and did a couple of sprints.

Tuesday- warm up 300 jump ropes
set of push ups: 3 sets, 15 reps of each alternating between chair push ups, feet elevated, chest elevated
5 x 8 single arm bench press, 3 x  25lb, 2 x 30lb dbs
4 x 8/8  military press straight into push press with front plate raises x 10 in between presses
2 x 45lb press : 25lb plate,  2 x 50lb press: 25lb plate
3 x 7:7:7 shoulder complex- 7 front raise-7 lateral raise-7 rotator  10lb for raises but had to go 8lb for rotators

Wednesday got nothin again. See Lazy comment

Thursday- warm up 300 jump rope
1 min each station:1 min rest after all 5 stations complete  4 Rounds (25min)
plate push 35lb
wall ball 15lb
tire flips
squat jump holding 10lb plate
Zots press- front squat then military press while holding the squat-stand holding the press- repeat. Cry.

Friday 20th-
5 Rounds
10 front squats 65lb
20 push ups
30 full sit ups
200m run

finished with 400m warm down jog
added 2 sets of walk the boxes push ups 8,12,18,24 inch boxes lined up-3 push ups on each with feet elevated then back down with chest elevated
2x10x 25lb plate raises in between
2x 30 sec wall sit with 10lb plate overhead.
Then I quit.

Sunday, August 15, 2010

Time Management:

During July we had a wedding. And I had a working trip to Montana. And we spent a weekend driving to and from Oklahoma to help the newly-marrieds move. And on 4 weekends we were either picking up or dropping off the small one at a camp an hour or so up the road each way. And I continued to work my usual 10 hour days throughout. I got a little tired. So I tacked on a camping trip to the first weekend in August. Bright idea, eh? I have a sore throat I can't shake, I'm constantly exhausted and my resting heart rate is hovering around 40 beats/minute. I may need a rest. But there is no rest for the wicked?!

The wedding: Perfection. The bride was lovely, the groom was dapper and the reception was absolutely capital F-Fun.This probably deserves a full post of pictures which my SIL julia did a great job of taking. But I don't know where J stored them.

Montana: was spectacular. I can't wait to find an opportunity or reason to return. On each end of work sessions, which were 3 very intense and long days, my boss and I wrangled a day to enjoy the beauty. Before the meeting started we headed to Lewis and Clark Caverns State Park. I think the drive might have been as lovely as the caverns.



We were staying in Bozeman, home of the University of Montana at Bozeman. Apparently a few years back the students decided that a hike close by the U needed a monument of sorts. So this white rock "M" was laid out at the pinnacle of this steep trail that can be seen from several vantage points in town down in the valley. I climbed it, as fast as I could, while the boss stayed in the car to take a phone call about her new house. 35 minutes up and back. Must say I was rather impressed with myself : ) We also managed to find that Bozeman is completely and utterly littered with trails. Bikes and pedestrians everywhere with some sidewalks but not many bike lanes. Goes to disprove my theory that people in Little Rock can't walk or bike due to lack of safe sidewalks and lanes. Apparently the trick is to teach DRIVERS to share the road. Sigh.The campus is lovely. I even found that I could share an afternoon respite from mind numbing science to sit with Walt Whitman. Nice.



On the day before departure we rented a car for a trip 90 miles South to Yellowstone National Park. Oh. That's it. Just Oh. Whenever I am in unfamiliar territory I have to wonder, when you grow up looking at this lovliness...do you ever really see it? Do people who grow up here find the same kind of peace and tranquility when they visit the plains, a sandy beach or a flat delta farmland? There is nothing like snow capped mountains or standing at the top of a deep canyon over a waterfall to make one feel small and insignifcant in this world and yet after the initial shock of my own smallness here, I want to climb-scale-run-hop-roll in the snow at the top. That desire is somehow empowering.



Toward the end of an exhausting but sight filled day- we looked out the window of the car as we were driving alongside the Yellowstone River and caught a glimpse of these guys playing in the white caps of the rapids. They are much larger than they appear! We had to stop and take a walk down to see them.

And then out of nowhere, just hanging out on the side of the road as if he was just waiting for some buddies to come by was this fella. Not the biggest bloke we'd seen all day, but one of the mellowest. He just watched as the traffic went by. Don't you wonder what the animals think? Car after car filled with people, just staring at him and taking pictures. I would like to think he is thinking, "what a bunch of morons...don't you know there could be millions of us in your own backyard if there weren't highways and parking lots everywhere?"
July was BUSY. August shows no sign of slowing down. Just this weekend We've done hours of trail work, seen a minor league ball game, gone for a bike ride, had a sweet brunch and shopped at the Argenta Market for T-Bones from Creekstone Farms Humane Processing and had the best chocolate milk ever. No, I mean Ever. J says that in Heaven, this milk is available any time, in unlimited quantities. Thanks Seven Doves Creamery. I gotta go get more milk. I'm thirsty. I think the buck would like some too.

Tuesday, August 10, 2010

What blog?

A weeklong work trip to Montana.  A weekend trip to Oklahoma. A weekend camping trip to DeGray Lake Resort State Park. And somewhere in between was some trail work, a few workouts, and possibly one or two mental meltdowns. Zombies have no need for blogs. But perhaps when this stupor is over, or regains a slow shuffle, I'll have pictures. Boy do I have pictures.

Wednesday, July 14, 2010

And the summer is...nearly over

We've been a little busy doing things like this:












And witnessing beautiful things:



And having fun like this:


And there just hasn't been enough time for everything. Blogging is one of those every things.

Before these lovely photos (THANKS! Julia) were taken, there were some actual workout days believe it or not.
Monday June28:
5K partner run. That's right a 5K run holding a 10lb plate between you and your partner. Soon discovered that it was a little easier to let one person run with the plate and switch off. Defeats the purpose but left shoulders intact

Tuesday 29
500 jump ropes
5 rounds as fast as possible for time:
10 thrusters  (front squat/push press 45lb)
5 pullups ( I used the rubber band on the pullups, weakling)
time 4:58
500 jump ropes
CORE at the end

Wednesday 30
short CORE
2 rounds with 3:00 at each station :30work :10rest
plyo board call outs
plyo machine call outs
box jumps
jump rope
jump machine
treadmill fast run

Friday July 2nd
Pinnacle trip with Libi- my neice. That adventure deserves its own post. It'll happen eventually.

Tuesday 6th
100 sit ups
500 jump rope
3 Rounds:
21 sec 21% incline run @ 7mph
400m backward run
21 single leg jump 1 x 75lb, 2 x 60
400m forward run
21 box jumps
21 wall balls 12lb

Wednesday 7th
2.5 mile run in the mid day heat
1.5 hr mountain bike ride- road and Pfiefer loop track in the p.m.

forgot to write down Thursday and Friday oops

Sunday 11th
Trail work and mountain bike in the a.m.
4 mile run/hike at Seven Hollows yeehaw

Tuesday 13th
500 jump rope
100 sit up
5x5 bench press 85lb
5x5 push press 55lb

5  Rounds  of push ups on various height boxes with plate raises in between. It still hurts

Wednesday 14th
CORE+
8 rounds of :30work :30 to transition to next station (not rest according to the Man)
plate push 35lb
tire press (4 per group)
tire flip
box jump
wall sit w/plate hold

Whew. I'm tired now.


Friday, June 25, 2010

Work Out- Catch Up

Tues June 15:
 warm up with tough CORE work
12 x 200m laps, alternating running forward and backward with call outs every 45 seconds. Jump squats, push ups, jacks, or lunges.

Wed:
CORE again
5 rounds:
200m run
50 wall balls (12lb)
50 yd plate push (35lb)

Friday:
CORE
2 rounds:
Partner run holding a 45lb plate between 2 people 400 m
partner curl 30lb bar 10,9,8,7,...1  (1 works while the other person rests passing the weight back and forth)
partner run backward holding plate 200m
partner tricep extension 25lb bell

Mon June 22:
Warm up: jump rope 3 min, 2 x 10 overhead squat PVC pipe *7lb?, 2 x 10 front squat 45lb bar

100 backboard slaps
100 jump rope both feet, 50 on each leg
single leg squat x 50 each leg
plyo jump 10x10 105lb
lateral box jump 3 x 30sec

Wed:
circuit 20sec work: 10sec rest for 4min
jump rope
400m forward run, 400m backward- have 4 min to complete, any time left to rest
bench press x 25lb DBs to 20lb after 4th set
push press x 45lb bar
alternate heavy bag punch and squat jumps
plate push 35lb for 3 min (had to dash, late for the bus)

2 mile jog/walk at 11 a.m. in the heat. Not a great idea.

Thurs:
jump rope 3 min
bench press 5,4,3..1 from 65 up to 95lb
100 chair push ups, set of 20 then sets of 10-15 at a time
curls- 45lb to failure, 35lb to failure, 5lb bar with partner resisiting-x8
2 x 1:00 plank in push up position, 1min rest between

20 oz. curls with Sarah Smiles on the deck at Senor Tequila's. Can you say "negate all workouts for the week"?
Hoping for a little Pinnacle this weekend!

Tuesday, June 22, 2010

Blog Hiatus

Toward the end of May I contracted a nasty respiratory virus that kicked my butt for 2 full weeks. By June 4, we were headed on vacation and I was still keeping NyQuil close by. I felt much better while on vacay but since returning, there has been so much to do I feel like a dog whose owner just threw every single ball in the house out at once and screamed "FETCH"  OMG- which way do I go, which way do I go??

I'll catch up on workout stuff but 3 things we did for exercise while on vacation:  Riding mountain bikes on the beach at low tide. Those knobby tires, despite being somewhat fat, did not like the sand, even packed sand. We did about 8 miles of tough riding one morning with hardly a soul out but us. And that one crab that had both his beady eyes on us, a lot of birds. I thought I saw a sea serpent but it turned out to be a dead sea snake.

Kayaking the intercoastal waterway. Unfortunately we thought a tour group would be a better way to do this. We were oh so wrong. None of the other participants had ever even been in a kayak before so that was interesting. Then, we knew more about the history of the city than our guide. That disappointed. I wanted to learn. 

Paddle Boards. Oh my gravy! I wish I had discovered this the first day. I would have done it every single day we were there. Every day. Did I say every day? Maybe twice a day.  : )

For our vacation this summer we tent camped at Anastasia State Park in St. Augustine, Florida.  It is a lovely park and our campsite stayed surprisingly shady most of the day. Big Palms and Live Oaks helped with that. We were within walking distance of the beach but we usually rode bikes. The night we arrived we went down to the beach to walk in the waning sunshine. Lovely.


St. Augustine is touted as the oldest continuously inhabited city in the U.S. There are buildings from the Spanish colonial period and the British "occupation" period that have been wonderfully restore as well as modern wonders like the Ponce de Leon Hotel, that served as a Coast Guard training center in WWII and is now Flagler College.
One of the first historically significant places we visited was Ft. Matanzas, built in 1740-42 to protect the Southern entry route to St. Augustine. We learned that Matanzas is translated as slaughter. Matanzas River and the fort were named for a skirmish between the Spanish soldiers at the fort and some French soldiers sailing down from Ft. Caroline, the French being the slaughtered ones of course. We saw pictures of what the remains of the fort looked like when the NPS took it over, we are so lucky that there are people interested enough to maintain these historical beauties for us. I can only imagine how beautiful this was with white stucco and red trim.


Later in the evening we went into the old city of St. Augustine and walked around. A lot. It was hot. In the evening we took a walking tour of the city that started at the old city gate where parts of the city wall remain and you can see the impressive Castillo de San Marcos standing guard at the water. 
Another morning at the beach then led to another visit downtown to an area of boutiques, junktique stores and a shop with the yummiest cupcakes on the planet. Shout out to Luli's and their Key Lime cupcakes. While in the area we toured around the Mission of Nombre de Dios and the Shrine of Our Lady of La Leche. So pretty! One of the items of interest here is a 208 foot steel cross. We caught the sun right overhead, giving the cross a corona.

As it should be. Somehow after the beauty of this church, we still managed to Tourism Cheeseball our way to the Ripley's Museum. Always a treat but I think we've seen them all now. Luckily the small one is not as enamored with Ripley as she once was.
The next morning had us on an early morning bike ride to the local farmer's market. Oddly enough, our purchases were in order: coffee for the big ones, rice milk for the small one. Turned out the kids running the coffee shop had lived in Fayetteville. Small world. 3 giant juicy breakfast burritos. Oh good gravy!  A skirt of recycled Tshirts for me and a collage for the small one. What we don't know about art, we make up for in enthusiasm.  We biked back to camp, even though it was only 9 a.m, it was already terribly hot. We headed straight to the city for a guided kayak tour. See above. Disappointing. After lunch we walked up to the Castillo. We had passed by  it, sometimes several times a day but had yet to enter. It was a magnificent structure but I wish we had a live guide or at least a recorded guide. There was too much there and not enough printed info for my taste. Lovely views. Interesting history. A good day. I hope people weren't too offended by our smell having been active outside the entire day.

We had to make a quick trip to the grocery for supplies then went "home" to have beanie weenies and a game of National Park Monopoly that we bought at the Castillo. Our camp neighbors invited us for S'mores...no one can resist the S'mores!
Next day it was back to the beach with a plan to hit the oldest part of the city for the afternoon. We hit the Alligator Farm first. Driving into St. Augustine the first night, the small one said "Is it like Joe Dirt? Will they wrestle alligators? I don't want to go there." But it wasn't. It was beautiful. One of the highlights of the trip! Besides the lovely reptilians, the birds were incredible. Incredible.

By late lunchtime we were in town searching for sustenance. We happened upon Gaufre's Goods where they advertised a mash of Mediterranean foods mixed with Polish delicacies. Odd. And intriguing. Of course we had to eat there. Man was it yummy. I've forgotten to upload the food pictures the small one snapped throughout our trip,  I must get them from her. I had the best Greek salad, a slice of spanikopita and some coconut soup that was deee- licious. The small one ate a cabbage roll the size of her head and the big one had pierogies. Meat ones. Fried with bacon. Lordy.  We took dessert of baklava, a wedding cookie, and a canoli? with us as we walked to The Oldest House Museum. Then we walked over to the Cathedral. So beautiful.













Afterward, we had very nice meal at The Conch House Restaurant and tiki bar and we were oh so ready for those camp cots. That was a LONG day.
Last full day in the park so instead of the beach, we went to the Salt Run Marsh between the beach and the camp ground to rent paddle boards. I've already had my say on this activity. This was the highlight of MY trip.
It was a day for fun in the sun so we hit the beach after this for a last chance swim.  We'd come to the last day of our trip and hadn't visited one of the iconic St. Augustine locales less than 2 miles from our camp, the St. Augustine Lighthouse. We'd seen it from just about every angle: driving past going to and from town, from our bikes, from kayaks, from paddle boards...but hadn't been inside. What a surprise it was! They had an audio tour that was very well done with stories and interviews of former caretakers and their families. The old caretakers house had a wonderful WWII exhibit and memorabilia. But the stairs in the lighthouse were my personal favorite. So glad the man has an eye for shots like this one.
  

I can't imagine climbing those stairs, every couple of hours, carrying a 60lb bucket of oil for the lamp. Oh my what a workout that would be!
Lovely relaxing day. I was not ready for this vacation to end. Time to start saving money for the next one!!