The kettlebell crew has decided that even though Jeff's shed is closed for business we'll keep on training ourselves and keep the gang together.
Tonight I was hosting and I'm pretty happy with how it went. With a big crew we might be a bit crowded but with only Gavin, Helen and I we had plenty of room.
Deck Squats 20 x 2
3 x
Three phase pause squat x 5
One leg explosive box jumps to squat x 20 (ouch,haven't used those muscles for a while :) )
Bulgarian split squat 16kg each hand
5 x 5
Rope Shenanigan merry go round (run end to end means no rest)
50 up and down x 5 each
50 jump lunge x 5 each
50 side to side x 5 each
50 overs x 5 each
Run 1km
Stretch
Showing posts with label jeffs. Show all posts
Showing posts with label jeffs. Show all posts
Sunday, July 10, 2011
Tuesday, July 5, 2011
The time is right
AM
It was a nice morning for a run around the Tan this morning, my legs and achilles are sore from my epic walk on Sunday but I thought it was as good a time as any to test them out. I ran up Anderson St once, it felt ok, there was no speed but it felt ok. Then I did 2 x 400m repeats, they didn't feel so great, I had no form and was landing really heavy. I took off for another km cruise and then finished up with one more 400m. It felt a little better but not fantastic.
ARVO
I picked out my road bike last week and today I picked out some shoes. My foot doesn't fit in the women's specialized range so I've gone with the men's (expert?) with the carbon sole. The colour isn't my favourite but Mrs Barb will like them.
PM
Jeff's at the gym
Marc's first night back after a few weeks off and Jeff was always going to make it a good one. All rest in prone push up hold to begin with then some added movement for interest added in.
16kg KBell
40 1A swings each hand
rest - caterpillar (foot to opposite hand under body)
40 cleans each hand
rest - knee to elbow 20es
30 cleans each hand
plank hands to elbows 40
40 lunges
rest - knee to elbow 20 es
30 lunges
rest - caterpillar 40
20 lunges
rest knee to elbow
cleans 30 es
rest - caterpillar
20 cleans es
rest - plank elbows to hands 15
10 cleans es
plank 1 minute
It was a nice morning for a run around the Tan this morning, my legs and achilles are sore from my epic walk on Sunday but I thought it was as good a time as any to test them out. I ran up Anderson St once, it felt ok, there was no speed but it felt ok. Then I did 2 x 400m repeats, they didn't feel so great, I had no form and was landing really heavy. I took off for another km cruise and then finished up with one more 400m. It felt a little better but not fantastic.
ARVO
I picked out my road bike last week and today I picked out some shoes. My foot doesn't fit in the women's specialized range so I've gone with the men's (expert?) with the carbon sole. The colour isn't my favourite but Mrs Barb will like them.
PM
Jeff's at the gym
Marc's first night back after a few weeks off and Jeff was always going to make it a good one. All rest in prone push up hold to begin with then some added movement for interest added in.
16kg KBell
40 1A swings each hand
rest - caterpillar (foot to opposite hand under body)
40 cleans each hand
rest - knee to elbow 20es
30 cleans each hand
plank hands to elbows 40
40 lunges
rest - knee to elbow 20 es
30 lunges
rest - caterpillar 40
20 lunges
rest knee to elbow
cleans 30 es
rest - caterpillar
20 cleans es
rest - plank elbows to hands 15
10 cleans es
plank 1 minute
Thursday, June 23, 2011
A good day
AM
It was a nice morning at the Tan today and I was happy to be running. It felt good and I wanted to keep going.
5.5kms
PM
I was late finishing work so I rode like the clappers to meet Helen and then we continued onto the Hall.
Usual warm up then 15 mins of
10kg tyre tube
board jumps
bounds
dragon lunge
lunge
reverse lunge
jump lunge
cossack lunge
30 round body pass
30 swing to squat
30 squats
30 reverse lunge
30 jump lunge
30 jump squat
30 round body pass
Tabata 1 round (8 repeats alternating)
jump squats
jump lunge
squat
tyre tube push
3,3,2,2,2
rode to the hospital to visit Gavin but he wasn't there, then I actually rode up Burgundy St for the first time! I've been too scared to do that on the big gear but it was ok on the 42:22.
rode back to Moreland Rd with Helen having a lovely chat then I said goodbye and continued on home.
It was a nice morning at the Tan today and I was happy to be running. It felt good and I wanted to keep going.
5.5kms
PM
I was late finishing work so I rode like the clappers to meet Helen and then we continued onto the Hall.
Usual warm up then 15 mins of
10kg tyre tube
board jumps
bounds
dragon lunge
lunge
reverse lunge
jump lunge
cossack lunge
30 round body pass
30 swing to squat
30 squats
30 reverse lunge
30 jump lunge
30 jump squat
30 round body pass
Tabata 1 round (8 repeats alternating)
jump squats
jump lunge
squat
tyre tube push
3,3,2,2,2
rode to the hospital to visit Gavin but he wasn't there, then I actually rode up Burgundy St for the first time! I've been too scared to do that on the big gear but it was ok on the 42:22.
rode back to Moreland Rd with Helen having a lovely chat then I said goodbye and continued on home.
Friday, June 17, 2011
Thurs June 16
AM
Lovely run around my burb this morning. Islands in the stream kept me very good company the whole way around, it was probably lucky I was running by myself. I felt good, nice run.
6.5km
PM
Rode my mtb to training at the hall.
Usual warm up
then some reverse lunges, cossack lunges, dragon lunges, board jumps over and over again.
10kg tyre tube
30 round body pass
30 squat to clean behind head
30 squats
30 reverse lunge
30 jump lunge
30 jump squat
30 push ups
50 round body pass
50 squat to clean behind head
50 squats
50 reverse lunge
50 jump lunge
50 jump squat
50 push ups (no weight)
bag push length of the hall return x 8 or so
then ride home
Fri June 17
nil by legs
AM
Lovely run around my burb this morning. Islands in the stream kept me very good company the whole way around, it was probably lucky I was running by myself. I felt good, nice run.
6.5km
PM
Rode my mtb to training at the hall.
Usual warm up
then some reverse lunges, cossack lunges, dragon lunges, board jumps over and over again.
10kg tyre tube
30 round body pass
30 squat to clean behind head
30 squats
30 reverse lunge
30 jump lunge
30 jump squat
30 push ups
50 round body pass
50 squat to clean behind head
50 squats
50 reverse lunge
50 jump lunge
50 jump squat
50 push ups (no weight)
bag push length of the hall return x 8 or so
then ride home
Fri June 17
nil by legs
Monday, June 13, 2011
Hans Lesson
Something weird has happened with the date on this blog so I'll do two posts in one.
Sunday 12/6
I woke up and decided to take it easy again in the morning. I did some shopping and found a cool birthday present for Justin.
PM Jeff's
Rope Shenanigans
jump in out of the tractor tyre - had to give this a rest after 7 rounds, my toes were numb from cold and because of that I was landing really awkwardly and hurting my achilles.
Mallet hits 30 secs each are x 10
Monday 13/6
Mountain bike ride with Jen and Micala around Hans Loop. Lots of technique lessons which is so kind of the girls. I try to not be scared but sometimes I get so frightened I can't stop shaking and I can't breathe. Today I was scared of the descents. I'm getting better at looking further ahead which helps, and Jen is such a good teacher I hope I pick it up soon.
I love the way confident people look mountain biking, it's like the bike is part of them.
One day.
Sunday 12/6
I woke up and decided to take it easy again in the morning. I did some shopping and found a cool birthday present for Justin.
PM Jeff's
Rope Shenanigans
jump in out of the tractor tyre - had to give this a rest after 7 rounds, my toes were numb from cold and because of that I was landing really awkwardly and hurting my achilles.
Mallet hits 30 secs each are x 10
Monday 13/6
Mountain bike ride with Jen and Micala around Hans Loop. Lots of technique lessons which is so kind of the girls. I try to not be scared but sometimes I get so frightened I can't stop shaking and I can't breathe. Today I was scared of the descents. I'm getting better at looking further ahead which helps, and Jen is such a good teacher I hope I pick it up soon.
I love the way confident people look mountain biking, it's like the bike is part of them.
One day.
Tuesday, June 7, 2011
Well then.
AM
Funnily enough, running was yuk this morning. It was hard work and I didn't really enjoy it. I'm quite predictable really.
Dist 3.8km or one lap of the Tan
PM
I've had a few weeks away from the kettlebell session at the gym and by golly I felt it tonight. My forearms are so sore that it's really quite difficult to type this and I'm sure lots of muscles will be very sore tomorrow.
Rest was alternating between 30 secs prone push up and 30 secs supine push up (reverse crab)
50 Round body
rest
50 Round body
rest
50 OA swing
rest
50 OA swing
rest
25 Jerks es
rest
25 Jerks es
rest
50 OA Cleans
rest
50 OA cleans
rest
50 1 leg deadlift
rest
50 1 leg deadlift
rest
25 lunges es
rest
50 seated side twist
rest
Funnily enough, running was yuk this morning. It was hard work and I didn't really enjoy it. I'm quite predictable really.
Dist 3.8km or one lap of the Tan
PM
I've had a few weeks away from the kettlebell session at the gym and by golly I felt it tonight. My forearms are so sore that it's really quite difficult to type this and I'm sure lots of muscles will be very sore tomorrow.
Rest was alternating between 30 secs prone push up and 30 secs supine push up (reverse crab)
50 Round body
rest
50 Round body
rest
50 OA swing
rest
50 OA swing
rest
25 Jerks es
rest
25 Jerks es
rest
50 OA Cleans
rest
50 OA cleans
rest
50 1 leg deadlift
rest
50 1 leg deadlift
rest
25 lunges es
rest
50 seated side twist
rest
Sunday, June 5, 2011
Still a bit tuckered out
AM
It was a nice sunny morning so I walked down to Mixed Business to have breakfast with an old friend. I almost ordered something other than the porridge, I'd even picked it out and all but when the waitress came.....porridge please!
After calling in to Piedemonte's for some groceries I pottered around at home and had a nanna nap this arvo. Not as much as a mega sleep as yesterday but I'm still pretty tired.
PM Jeff's in the alleyway
I was loving the tyre jump in and outs last week so I was happy when Jeff said we could do them again this week. I concentrated on getting my knees high so I could keep my feet together and managed to hold my form for the entire 10 rounds. Next I need to work on landing lightly because I do a pretty good impression of an elephant at the moment.
I need to practise, speed and intensity for CX.
20kg medicine ball
squat to push press 30 secs on 30 secs rest x 10 (5-7 each time)
slams 30 secs on 30 secs rest x 5 (7-8)
tyre jumps in and out 30 secs on 30 secs rest x 10
medicine side to side slams - I think the 6 kg ball 30 secs on 30 secs rest (19-21 each time)
It was a nice sunny morning so I walked down to Mixed Business to have breakfast with an old friend. I almost ordered something other than the porridge, I'd even picked it out and all but when the waitress came.....porridge please!
After calling in to Piedemonte's for some groceries I pottered around at home and had a nanna nap this arvo. Not as much as a mega sleep as yesterday but I'm still pretty tired.
PM Jeff's in the alleyway
I was loving the tyre jump in and outs last week so I was happy when Jeff said we could do them again this week. I concentrated on getting my knees high so I could keep my feet together and managed to hold my form for the entire 10 rounds. Next I need to work on landing lightly because I do a pretty good impression of an elephant at the moment.
I need to practise, speed and intensity for CX.
20kg medicine ball
squat to push press 30 secs on 30 secs rest x 10 (5-7 each time)
slams 30 secs on 30 secs rest x 5 (7-8)
tyre jumps in and out 30 secs on 30 secs rest x 10
medicine side to side slams - I think the 6 kg ball 30 secs on 30 secs rest (19-21 each time)
Thursday, June 2, 2011
hee hee hee
AM
Yippee! I almost felt like my usual self this morning, I knew as soon as I started from the front door that it was going to be a good morning. I held about a 5 45 pace which I haven't been able to comfortably do for some time. It was a gorgeous morning, not too cold, clear and pleasant.
Dist 6.5km
PM
Ride to Rosanna Scout Hall with Helen.
Jeff's in the hall
normal warm up
dragon lunges
spiderman lungey things
side cossack lunges x 2 because they hurt me
backwards lunge x 2
push the tyre across the length of the hall 20 times for Helen the rest of us go as long as it took her. Quads on fire here, HR high.
circuit of hell 10kg tyre tube
50
30
20
10
apparently, I was not going low enoough on the lunges or the jump lunges or the jump squats so Jeff gave me plenty of encouragement.
skip rope 10mins
Helen had to go pick up her car from Elsternwick so we rode there together. It was an excellent night for a ride.
We went down Heidelberg Rd, across Clifton Hill to Trenerry then down to familiar territory along Nicholson, down Victoria and then along Burnley.
We crossed over the bridge near Kanteen and then headed left up the hill (which I think is Grange or St Georges Rd, we've run up it before), left up a hill and then another hill which turned out to be Orrong Rd.
All the way over Glenhuntly Rd to Elsternwick where we packed the bikes in Helen's car and then headed home.
It took us an hour and a half, we had a good chat on the way. I think the dist was probably 25km or so.
Yippee! I almost felt like my usual self this morning, I knew as soon as I started from the front door that it was going to be a good morning. I held about a 5 45 pace which I haven't been able to comfortably do for some time. It was a gorgeous morning, not too cold, clear and pleasant.
Dist 6.5km
PM
Ride to Rosanna Scout Hall with Helen.
Jeff's in the hall
normal warm up
dragon lunges
spiderman lungey things
side cossack lunges x 2 because they hurt me
backwards lunge x 2
push the tyre across the length of the hall 20 times for Helen the rest of us go as long as it took her. Quads on fire here, HR high.
circuit of hell 10kg tyre tube
50
30
20
10
apparently, I was not going low enoough on the lunges or the jump lunges or the jump squats so Jeff gave me plenty of encouragement.
skip rope 10mins
Helen had to go pick up her car from Elsternwick so we rode there together. It was an excellent night for a ride.
We went down Heidelberg Rd, across Clifton Hill to Trenerry then down to familiar territory along Nicholson, down Victoria and then along Burnley.
We crossed over the bridge near Kanteen and then headed left up the hill (which I think is Grange or St Georges Rd, we've run up it before), left up a hill and then another hill which turned out to be Orrong Rd.
All the way over Glenhuntly Rd to Elsternwick where we packed the bikes in Helen's car and then headed home.
It took us an hour and a half, we had a good chat on the way. I think the dist was probably 25km or so.
Sunday, May 29, 2011
Mud and Bruises and CX
Ha!
Scared silly, so scared. Jen had to give me a good telling off (encouragement!) to get me to try a cyclo dismount. Finally, got there in the end but couldn't work out the remount.
We went out for a few hours around Darebin parkland and up north to Bruce's Loop. I'm not at all confident in the mud, I lose confidence when the back wheel slides around. I obviously need to practise more. Heaps more.
I was filthy when I got home and so were my shoes and my bike. Took me a while to get the bike cleaned up and then cleaning me up left a nice ring of mud in my shower.
I know I say this alot, but that was so much fun. Very challenging, but fun.
PM Jeff's
I was pooped. Justin obviously was too because after seeing him on the trails covered in mud he didn't make it to training.
tyre hits with the sledhammer
30 secs on 20 secs rest x 10
tyre jumps (in and out) back and forth
30 secs on, 30 secs rest x 10 but could have been 12
this got the HR up high and as I got tired I was losing height over the tyre, tripped once, and by the end was swinging my feet out to get them over
tyre flips back and forth to partner
30 secs on, 30 secs rest x 10
battling ropes 30 secs on 30 secs rest
up and down
grappler
big squat
outside leg lunge
backwards lunge
through 12 times
Scared silly, so scared. Jen had to give me a good telling off (encouragement!) to get me to try a cyclo dismount. Finally, got there in the end but couldn't work out the remount.
We went out for a few hours around Darebin parkland and up north to Bruce's Loop. I'm not at all confident in the mud, I lose confidence when the back wheel slides around. I obviously need to practise more. Heaps more.
I was filthy when I got home and so were my shoes and my bike. Took me a while to get the bike cleaned up and then cleaning me up left a nice ring of mud in my shower.
I know I say this alot, but that was so much fun. Very challenging, but fun.
PM Jeff's
I was pooped. Justin obviously was too because after seeing him on the trails covered in mud he didn't make it to training.
tyre hits with the sledhammer
30 secs on 20 secs rest x 10
tyre jumps (in and out) back and forth
30 secs on, 30 secs rest x 10 but could have been 12
this got the HR up high and as I got tired I was losing height over the tyre, tripped once, and by the end was swinging my feet out to get them over
tyre flips back and forth to partner
30 secs on, 30 secs rest x 10
battling ropes 30 secs on 30 secs rest
up and down
grappler
big squat
outside leg lunge
backwards lunge
through 12 times
Thursday, May 26, 2011
Bikes are fun.
AM
I tried for a 5k run at the Tan this morning. It was a bit pathetic, running is haarrrrdddd work at the moment, I know I have to be patient and it will come back but I am not overly known for my patience.
PM
Rode my bike and met Helen 1/2 way to training, it had been raining and the roads were wet. The cars were crazy, everybody was rushing to get home, it was a little scary.
Jeff's @ the gym
normal warm up
dragon lunge
bear crawl
backwards lunge
cossack lunge etc for 1/2 hour
then 1/2 an hour of skipping and
3 x
30 squats
30 backwards lunge
30 jump lunge
30 squat
Then Gavin joined Helen and I for our personal Tour of the Burbs, we rode a few hills then Helen and I headed home.
The roads were a lot calmer and it was a very pleasant ride. Loving the bike, looking forward to cx.
I tried for a 5k run at the Tan this morning. It was a bit pathetic, running is haarrrrdddd work at the moment, I know I have to be patient and it will come back but I am not overly known for my patience.
PM
Rode my bike and met Helen 1/2 way to training, it had been raining and the roads were wet. The cars were crazy, everybody was rushing to get home, it was a little scary.
Jeff's @ the gym
normal warm up
dragon lunge
bear crawl
backwards lunge
cossack lunge etc for 1/2 hour
then 1/2 an hour of skipping and
3 x
30 squats
30 backwards lunge
30 jump lunge
30 squat
Then Gavin joined Helen and I for our personal Tour of the Burbs, we rode a few hills then Helen and I headed home.
The roads were a lot calmer and it was a very pleasant ride. Loving the bike, looking forward to cx.
Sunday, May 22, 2011
Kayaking
I'm up for all sorts of adventures so when Jen and I got an invitation from Fireman Sam to go kayaking this morning we were in!
An hour and a half at Port Melbourne was great fun! It was hard work, I fell off twice into the freezing cold water which Jen found hilarious. I wasn't even doing anything either times, just sitting there and then all of a sudden I was in the water. Brrrr.
I enjoyed myself, I'd do it again.
PM Jeff's in the alleyway
4 times up and back the alleyway with the truck tyre and tube
superman
bent arms
straight arms
backwards
4 times up and back the alley with the sled and 3!!! sandbags
superman
bent arms
straight arms
backwards
5 mins or so of skipping
An hour and a half at Port Melbourne was great fun! It was hard work, I fell off twice into the freezing cold water which Jen found hilarious. I wasn't even doing anything either times, just sitting there and then all of a sudden I was in the water. Brrrr.
I enjoyed myself, I'd do it again.
PM Jeff's in the alleyway
4 times up and back the alleyway with the truck tyre and tube
superman
bent arms
straight arms
backwards
4 times up and back the alley with the sled and 3!!! sandbags
superman
bent arms
straight arms
backwards
5 mins or so of skipping
Thursday, May 19, 2011
Biking and Jeff
I slept in this morning after a very big night at the Total Rush Giro D'Italia dinner. It wasbrilliant and delicious and drunken and I woke up a little dusty.
PM
I rode to meet Helen at the corner of Station and Separation and then we continued onto Rosanna together.
Jeff's in the Hall
normal Tues warm up
then hall returns combinations of
forward lunge
backward lunge
jump lunge
board jump
dragon lunge
spiderman
bear crawl
forwards crab
backwards crab
for 1/2 hour
then skipping and circuits of hell 50's with the 10kg bag for 20 mins
Gavin joined Helen and I for a few hills around Ivanhoe then we headed home.
total ride time an hour and 45 mins
PM
I rode to meet Helen at the corner of Station and Separation and then we continued onto Rosanna together.
Jeff's in the Hall
normal Tues warm up
then hall returns combinations of
forward lunge
backward lunge
jump lunge
board jump
dragon lunge
spiderman
bear crawl
forwards crab
backwards crab
for 1/2 hour
then skipping and circuits of hell 50's with the 10kg bag for 20 mins
Gavin joined Helen and I for a few hills around Ivanhoe then we headed home.
total ride time an hour and 45 mins
Sunday, May 15, 2011
and the 7th day was made for......bikes
Did you really think I'd say the 7th day was made for rest? Hah, maybe one day!
I went to see my exercise physiologist today for some treatment and a talking too. I wasn't very surprised by her advice as I've been pushing myself to keep going for a while now. I need to have a serious think about long term goals and then decide what risks I'm willing to take.
I rode to and from her clinic which took about 1 1/2 hours all up.
PM Jeff's in the alleyway
Jeff's house sold yesterday and they've gone for a 90 day settlement. Now I know how much time I have left in the shed and I'm going to make sure every second of them counts.
dragging the sled with a couple of tyre tubes and a sand bag on it
straight arms
shoulder drag
backwards
sideways
bent arms
I went to see my exercise physiologist today for some treatment and a talking too. I wasn't very surprised by her advice as I've been pushing myself to keep going for a while now. I need to have a serious think about long term goals and then decide what risks I'm willing to take.
I rode to and from her clinic which took about 1 1/2 hours all up.
PM Jeff's in the alleyway
Jeff's house sold yesterday and they've gone for a 90 day settlement. Now I know how much time I have left in the shed and I'm going to make sure every second of them counts.
dragging the sled with a couple of tyre tubes and a sand bag on it
straight arms
shoulder drag
backwards
sideways
bent arms
Thursday, April 28, 2011
The Rabbit
No, not the single girl's friend but the person who's stronger than everybody else and so sets the pace. I haven't been the rabbit at Thursday training ever, but tonight, because we trained with the later crew and none of my peeps were there I got to be the rabbit! It was fun, it made me faster.
AM
Fartlek at the Tan
600m repeat x 1
400m repeat 200 WR x 8
total distance 7.7kms
PM Jeffs @ the Hall
Mobility warm up
including length of hall spider lunge x 2
10kg tyre tube length of hall + return x 4
lunge
backwards lunge
duck walk
jump squat
Push tyre on the floor suicide (which I could do this week!!??) x 5
I ripped the skin off my toes on the 4th one.
Dragon lunge return
AM
Fartlek at the Tan
600m repeat x 1
400m repeat 200 WR x 8
total distance 7.7kms
PM Jeffs @ the Hall
Mobility warm up
including length of hall spider lunge x 2
10kg tyre tube length of hall + return x 4
lunge
backwards lunge
duck walk
jump squat
Push tyre on the floor suicide (which I could do this week!!??) x 5
I ripped the skin off my toes on the 4th one.
Dragon lunge return
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