Wednesday #Workout:
210 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
10.5 KM of #Running (-1°C, -6°C windchill, 71% humidity, and 23 KM/H wind, gusting to 34 KM/H).
Good workouts and a windy sub-zero run, a welcome change after yesterday's heat.
Not much else to report. It's Wednesday, I guess. 
Hoy #snacks de pechote con mis rusas de confianza. #pesasrusas #kettlebells #workout
Today's #Workout
Mobility: Banded 7s
Warm up: 10 min AMRAP
- 30 second machine
- 5 kip swings
- 3 negative pull ups (1st round) / 3 ring rows (next rounds)
- 3-5 sec top of ring hold + slow controlled negative
Gymnastics: 6 rounds, 40 sec work, 20 sec rest
- (toe assisted) ring dips
- (toe assisted) top of ring hold
Workout prep: 2 rounds
- 4 cal erg bike
- 2 jumping pull ups
Workout: for time, 10 min time cap, goal 5-7 min (scaled to)
- 21 cal erg bike
- 30 jumping pull ups
- 21 cal erg bike
Finished in 5:02
I was happy I could do the stuff since I pulled my left hamstring yesterday (hello, POP noise) and didn't want to force it, but the scaling went ok,
First one after the week in Berlin. Not much energy...
First gymnastics part: 6 rounds of 40' work and 20' rest, alternating between:
* Ring Dips
* Ring Support Tuck Ups
Went fairly well. Even the dips, which suprised me to no end.
Then a "Mayhem Classic #Workout"
* 24/30 kcal Air Bike
* 20 Bar Muscle Ups
* 24/30 kcal Air Bike
Time cap: 10'
I finished in 6'10", doing
* 36kcal row
* 20 Jumping Chest-To-Bars
* 36kcal row
Tuesday #Workout:
210 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
10.1 KM of #Running (15°C, 40% humidity, and 23 KM/H wind, gusting to 36 KM/H).
Woke up to good news (the Canadian election results), followed by good workouts, and another 10KM run done before the nasty weather gets here.
Mind you, 15° is already getting too warm for me. <long digital sigh>
I think it's time to add cycling back into the mix, just have to figure out the how/when of it.
Zo, ik heb mijn #workout wel gehad voor vandaag: ramen gelapt van 3 verdiepingen. Als je ‘t niet zo vaak doet heb je wel eer van je werk: dus nu zonnebrillen op als we naar buiten willen kijken.
Sunday #Workout:
5.7 KM of #Walking (light rain, 5°C, 97% humidity, and 22 km/hr wind, gusting to 33 KM/H).
Continuing success with protecting my sleep, which I'm pretty happy about. That will probably get trashed in a few weeks. 
Nice walk with @TAV to brunch, picked up some groceries, came home, and did some lunch preparation.
Soup 1: Potatoes, yellow peppers, carrots, cauliflower, broccoli, and sautéed onions.
Soup 2: Potatoes, red peppers, and corn.
Saturday #Workout:
5.2 KM of #Running (Light drizzle, 9°C, 100% humidity, and 10 km/hr wind).
I think this is a success with over 75% of my time in Zone 2. Wow, it's hard though. I realized I had to slow down while I was at the top end of Z2 rather than when I tipped into Z3, then slowed down.
Well, off to do other things!
This morning's #workout #music is from Lysistrata, the ironically named all boy band from Paris who remind me a lot of At The Drive In . Since this is workout music, I have to call attention to how much cardiovascular fortitude Ben Amos Cooper must have to play those drum parts and sing those vocal parts at the same time. As a #drummer myself, I was impressed.
#Noiseros #punk #PostPunk #NoiseRock
Got a DM asking me to add my workout to these posts. Today it was 20 min on the rowing machine (40 strokes a minute, about 3 miles) and 100 push ups (2 x30, 1 x20, 10 clapping, 10 one leg alternating).
Spring has finally arrived!
I had three swimming sessions this week!
Now I need a movie.
Today's #Workout
Warm up:
- 2 mins row
- 10 min AMRAP
- 10 banded pass throughs
- 4 world's greatest stretch
- 4 up dows
- 10 sit ups
- 4 hang muscle snatch (empty bar)
Workout prep: 3 rounds
- 2 hang power snatch (build weight)
- 2 burpee over the bar
- 4 v-ups (sit ups)
- 4 wall balls (4 kg)
Workout: "Dignan" #Dignan 10 min AMRAP
- 10 hang power snatch (20 kg)
- 10 burpee over the bar
- 10 v-ups (scaled to sit ups)
- 10 wall balls (4 kg)
Managed 3 rounds & 9 reps. I was happy the HPS went well, and that the wall balls went without issues with 4 kg ball.
Mini pump: 4 rounds
- 10 barbell Romanian deadlift (35 kg)
- 30" rest
- 10/10 DB step ups (2x 5kg)
- 30" rest
- 15/15 KB side bend (16 kg)
- 2' rest
I did 4 rounds (other people left at 3), the first two rounds I did the RDL from the floor, asked coach Kevin what to do since I didn't feel anything in the hamstrings, opted to stack two plates (10cm) and do negative RDL, then I felt something finally.
Friday #Workout:
240 seconds of plank.
22 minutes of yoga for runners.
12.1 KM of #Running (9°C, 72% humidity, and 15 km/hr wind).
15 KM of #Cycling.
Shortened the run due to the knee again (it has *opinions* that I disagree with), and then opted for a nice ride now that I got my bike back from the shop for a short shakedown ride.
Not going to push it and will do my darnedest to give it the weekend to recover more. …well, after the Saturday Z2 run.
Today's #Workout
Warm up: Banded 7
Strength: #BenchPress
- Max reps bench press at last week's weight + 2,5kg --> 8x 30 kg (up from 27 kg)
- Rest 1 min
- Max reps at 50% of first weight --> 50x 15 kg
Skill practice
- Zombie rope climbs
- Pike push ups (knees on box)
Workout: "Royal Tenenbaum" #RoyalTenenbaum scaled to 3 rounds of
- 3 rounds:
- 2-1-1 zombie rope climbs
- 6 box pike push ups
- 35 single unders
- 2 mins rest
Did it in 4:25 - 3:20 - 3:25
Did it, somehow, after a fun day of driving to Brussels in the morning and to Antwerp over lunch (which I could not have due to lack of time, so I swapped it for a protein bar, some cake and plenty of coffee)
Thursday #Workout:
210 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
10.1 KM of #Running (5°C, 72% humidity, and 13 km/hr wind).
Strength was weirdly hard. Run was pretty good - lots on my mind as I ground out the KMs. Everything generally working.
Been working my way through the Making of Modern Ukraine course by Timothy Snyder (Yale video courses). Six lectures in and we've just past the year 1200.
This morning's #Workout #Music is from #indigenous #poet #SpokenWord artist Gregg Deal and his group Dead Pioneers who deliver a blistering set of songs with something to say. Stay for the interview.
⁂ 
