Training Log Archive: bbrooke

- Quick warm-up: 400m jog, 15# push-press x 10, air squats x 10.

- "Fight Gone Bad" fundraiser workout. Three rounds for total reps, 60 seconds at each station:

* 55# push-press
* row (for calories)
* 14# wall-balls (I used 10#)
* 55# sumo deadlift high pull (I used 45#)
* 20" box jumps

Total = 177

This isn't a physical activity, but I want to track it without having to remember yet another logon / password / website...

Louisville Flute Choir. I haven't touched my flute in at least 10 years, so I was worried about getting in over my head. But, the only two other participants are a high school girl and a middle school girl, and the music we'll be working on is pretty easy.

I'm already overextended with work, trying to run and work out (CrossFit), and countless unfinished RMOC projects, but this sounded too good to pass up (right in town, only one day per week, etc.). Need to figure out how to practice without making my neighbors crazy.

C • how about... 1

- Warm-up: dynamic stretching, push-ups x 10, sit-ups x 10, 400m jog.

- Kettlebell warm-up with light kettlebell (15#) -- straight-leg deadlift, swings, one-arm swingd, snatches, etc.

- Five rounds, for time: kettlebell snatch x 15 per arm / weighted sit-ups with kettlebell x 15 / 150m run. I used a 25# kettlebell (prescribed weight for women was 35#). 18:10.

- Foam-roller stretching.

- Warm-up: dynamic stretching, sit-ups x 10, push-ups x 8, and 400m jog.

- Weighted (kipping) pull-ups in sets of three, working up to three-rep max: 7#, 9#, 12#, 15#, 15#. But I still can't do a single dead-hang pull-up. DOH!

- Front squats in sets of three, working up to three-rep max: 35# x 8, 55# x 5, 65# x 3, 75# x 3, 85# x 3, 95# x 3, 100# x 1. My ankle twinged a bit in the bottom of the squat position, so I didn't want to be super-aggressive about using heavy weights...

Slow, easy jog at Hidden Mesa (with ankle brace). Out to the top of the hill and back, then along the road a bit to get to 4.5. Walked back to the trailhead.