WOD July 15, 2012

 

I had planned to run outside today (how hot could Virginia be in the afternoon?) but due to the afternoon rain I was forced onto a treadmill, which I haven't run on in a while....wow I forgot how unnatural running on a treadmill can feel......hell why lie running feels unnatural period!

Current Playlist

 

Spending as much time as I do on airplanes I must confess that I'm one of those types that slaps on headphones and spends my time listening to podcasts instead of talking to the stranger next to me......sorry but those two or three hours on the plane with no iPhone, Blackberry or laptop are PRICELESS!

At times my gym playlist is somewhat stagnant. I've recently found a site Listen To YouTube that strips the audio off of YouTube Videos and creates MP3 files. This site has certainly increased the variety of my playlist as well as it has spared my wallet a bit of trauma. 

WOD July 14, 2012

• Plank:
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
• Body Weight Squat:
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
• Barbell Incline Bench Press:
  •   10 reps (+48 pts)
  •   10 reps (+55 pts)
  •   10 reps (+55 pts)
  •   7 reps (+55 pts)
• Hang Clean:
  •   10 reps (+44 pts)
  •   10 reps (+47 pts)
  •   10 reps (+47 pts)
  •   8 reps (+49 pts)
• Thrusters:
  •   10 reps (+60 pts)
  •   10 reps (+65 pts)
  •   10 reps (+65 pts)
• Seated Cable Row:
  •   10 reps (+37 pts)
  •   10 reps (+37 pts)
  •   10 reps (+40 pts)
• Pull-Up:
  • 10 reps (+82 pts)
  • 10 reps (+82 pts)
  • 8 reps (+61 pts) 

Then in the afternoon I did some walking lunges, sled pulls and kettlebell swings....and then I cut the lawn.

WOD July 13, 2012

Urban Phrase Of The Day

Diabeating your kids

When parents feed their young children, who do not know better or aren't given any healthy options, pure crap, resulting in juvenile onset diabetes. This should be considered child abuse.

Mom to already obese kid: Now what do you want for dinner? McDonald's, KFC, or Pizza Hut?

Obese Kid:We already had Pizza Hut for breakfast, and KFC for lunch, so let's go to McDonald's!

Mom to already obese kid: Ok, well get whatever you like sweetie!

Obese Kid: I want two double bacon cheese burgers, a large chocolate shake, and a large Coke.

Mom: Are you sure that's enough honey?

Obese Kid: Yeah....

Mom to Drive-Thru Attendant: He's going to need more than that, make that 4 double bacon cheeseburgers, and a large fry, large milkshake, and large Coke.

Drive-Thru Attendant: Damn lady! You should stop diabeating your kids!

After Dinner Walk

On the continued quest for local food we stumbled across Cabo Fish Taco and it turns out that it had been on Triple D so another plus.
It was $2.00 Tecate Tall Boys so that started the evening. They did tell us right off the bat that anything with Tuna was being replaced with Wahoo. The salsa was nice and chunky and the chips were so-so. They let you mix and match your taco plate, I did the BBQ Mahi and an Asian Swordfish combo....great choices...my side was the Jalapeno & Cheese Mashers. The bill was $15.00 and I would go back again.

The meal prompted me for an evening walk around the hotel, I don't think the beer took me that far off of my triathlon training but the walk helped to settle the stomach and prepare me for tomorrow.

Started with an early morning hotel weight room session and finished the day with a 1.5 mile walk in the nice Charlotte evening air.

• Plank:
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
• Body Weight Squat:
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
• Push-Up:
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
• Dumbbell Step Ups:
  •   10 reps (+15 pts)
  •   10 reps (+15 pts)
  •   10 reps (+15 pts)
• Dumbbell Lunges:
  •   10 reps (+64 pts)
  •   10 reps (+64 pts)
  •   10 reps (+64 pts)
• Standing Dumbbell Shoulder Press:
  •   10 reps (+38 pts)
  •   10 reps (+38 pts)
  •   10 reps (+38 pts)
• Reverse Triceps Bench Press:
  •   10 reps (+22 pts)
  •   10 reps (+22 pts)
  •   10 reps (+22 pts) 
  
  
  
  
  
  

WOD July 10, 2012

WOD July 9, 2012

• Running:
  • 0:41:31 || 3.5 mi || 11:59.5 min/mi (+288 pts)
  • 
    
• Plank:
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
• Body Weight Squat:
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
• Hang Clean:
  •   10 reps (+44 pts)
  •   10 reps (+47 pts)
  •   10 reps (+47 pts)
  •   7 reps (+47 pts)
  •   5 reps (+43 pts)
• Seated Cable Row:
  • 10 reps (+35 pts)
  • 10 reps (+37 pts)
  • 10 reps (+37 pts)
• Thrusters:
  •   10 reps (+60 pts)
  •   7 reps (+65 pts)
  •   5 reps (+59 pts)

the Week...In Review

I only hit the pool once this week, not what I had planned, but it is what happened. I had planned to get in the pool today, but due to a crazy Saturday schedule that didn't happen. The fact that I ran 6 miles this week was somewhat comforting. Visited the gym three times this week and started to incorporate some exercises that are supposed to help with swimming, we'll see. Physically I'm feeling pretty good, with the start of triathlon training I've added some BCAA's to help with muscle recovery and restoration as well as some foam rolling. The pool and lawn cutting is on the agenda for Sunday, possibly an afternoon bike ride as well.

WOD July 6, 2012

WOD July 5, 2012

• Walking:
  • 1:02:14 || 4.2 mi || 14:44.1 min/mi (+233 pts) 
  •  
• Body Weight Squat:
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
• Plank:
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
• Sit-Up:
  • 10 reps (+5 pts)
  • 10 reps (+5 pts)
  • 10 reps (+5 pts)
• Barbell Bench Press:
  • 10 reps (+77 pts)
  • 10 reps (+77 pts)
  •   8 reps (+85 pts)
• Seated Cable Row:
  •   10 reps (+33 pts)
  •   10 reps (+35 pts)
  •   10 reps (+37 pts)
• Lying Leg Curls:
  •   10 reps (+15 pts)
  •   10 reps (+15 pts)
  •   10 reps (+15 pts)
• Face Pull:
  •   10 reps (+28 pts)
  •   10 reps (+32 pts)
  •   10 reps (+32 pts)
• Dips - Triceps Version:
  • 10 reps (+53 pts)
  • 10 reps (+53 pts)
  • 10 reps (+53 pts)
• One-Arm Kettlebell Swing:
  •   10 reps (+34 pts)
  •   10 reps (+34 pts)
  •   10 reps (+34 pts)

WOD July 3, 2012

• Leg Press:
  • 10 reps (+23 pts)
  • 10 reps (+31 pts)
  • 10 reps (+42 pts)
• Plank:
  
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
• Body Weight Squat:
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
• Barbell Bench Press:
  •   10 reps (+77 pts)
  •   10 reps (+77 pts)
  •   10 reps (+83 pts)
  •   4 reps (+69 pts)
• Seated Leg Curl:
  • 10 reps (+10 pts)
  • 10 reps (+12 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
• Lat Pulldown:
  • 10 reps (+20 pts)
  • 10 reps (+23 pts)
  • 10 reps (+23 pts)
• Triceps Pushdown - Rope Attachment:
  •   10 reps (+14 pts)
  •   10 reps (+16 pts)
  •   10 reps (+16 pts)
• Sit-Up:
  • 10 reps (+5 pts)
  • 10 reps (+5 pts)
  • 10 reps (+5 pts)
• Dumbbell Side Lateral Raise:
  • 10 reps (+33 pts)
  • 10 reps (+33 pts)
  • 10 reps (+33 pts) 
  
  
  
  
  With swimming kicking back in I figured it was time to add some shoulder mobility type exercises as well as some new leg torture.

WOD July 2, 2012

and back in the pool....

Bachelor Night

This evening my wife had plans so it was bachelor time I got in an evening run, did laundry, hung a couple of pictures. I had plans of eating my leftover grilled chicken from last night for dinner.  When I opened the fridge....sad face... my chicken was gone...but the flip side is that someone else in the house is eating leftovers and making better food choices.
Now back to me and my hunger pangs what else but time for chicken wing. Off to the store for a package of wings and some kind of coating. I found a zero carb and zero sugar wings sauce, perfect! A 400 degree oven and 40 minutes later I'm full...I only ate half and put the rest of them in the fridge for tomorrow....in the back of the fridge.