Happy Independence Day…

… to the people of Malawi!

Planned wod for today was too lift-heavy for me so I traded it in for 080612-ish

Same warmup as yesterday, except dropping the dips and body rows for lifting practice. OHS, deadlifts, front and back squats, mic presses.

3 rounds for time
8 x alternating one-leg squats – assisted box squats
10 x dips – bench
12 x pull-up progressions – 1st round jumping PU, 2nd and 3rd body rows

total time 9:30

Squats s*ck. Dips were ok, and jumping PUs absolutely killed me. Tomorrow is pull-up day…

Finally I want to thank you all for scaring me into working out today. I was completely ready to just chill with a glass of wine and enjoy my vacation, until I thought of the verbal thrashing I’d get from you lot. I owe you.

080620

Another day, another bike ride. Decided to push myself a bit, and chose a slightly different route. Traded in the first flat, paved K-and-a-half for 600m steep uphill gravel road. The final hill steep enough that I almost need to get off the bike. This route goes on to join up with the route from wednesday, so I got to pass the pullup-bars again. Did another 5×1 followed by 20 body rows alternating grip every five.

Plan for tomorrow: It’s saturday, and a lot of family stuff going on, but intending to squeeze in some training time after kid #3 falls asleep. Planning to do either Simplefit Day 1 or Tabata squats/pushups, probably going with Simplefit.

In reference to Katie’s post on ice cream and diets, here’s the source of my quote: Be moderate in everything, including moderation.

Boring stats for future reference

Route: 1b
Trip: 7.63K
Time: 25:40m
Avg. Speed 17.87km/h
Max Speed: 54.00km/h - wooh I broke at least two speed limits...

Woohoo, here goes

So I’m off to a start. The thunderstorm wasn’t quite so bad, and hardly qualifies for the name.

I went off on my sturdy bike, mostly looking for a bit of fresh air, and a light start. I picked one of my usual routes, fairly flat and only somewhat off-road. All-in-all just about 9K and a nice ride. My big surprise came about halfway though, as I passed a small lake that I’ve passed hundreds of times before. Somebody put up….

… pull-up bars! Fantastic! I could have used one more height, but it’ll do. The lower ones work well for body rows too.

So I decided to test my chin-up numbers. Yeck! One? One single chin-up. There’s work to be done. Did 5×1 just to spite myself, then 3×5 body rows on the low bar, before I continued my ride. I think this could be a regular stop on my rides.

So, feeling pretty good about myself tonight.

Boring stats for future reference

Route: 1
Trip: 8.83K
Time: 26:44
Avg. Speed 19.84
Max Speed: 38.11