Starting Up Again

New fitness regime - September 2016.  Just trying to get going again.

So far in September:

1 Sep 16:

Run/Walk 2.32 miles (bank and back)
Walked 4:00, then alternated 2:00 run/2:00 walk
Time - 27:42 (11:57 pace)

2 Sep 16:

Round Robin #1

3 RFT
5 pullups
10 pushups
10 DB squats (10# DBs)
15 KB swings (25#)
20 situps

Time - 7:55

3 Sep 16:

Walk 4.04 miles (Lasater Lake Loop)
Time - 1:06.38  (16:29 pace)

4 Sep 16:

Pushups/Situps

Alternate sets of 10 pushups/20 situps, x5

Cindy 1/22/2013

AMRAP 12:00

3 pull-ups
6 push-ups
9 squats

Total - 13 rounds 3 pull-ups 6 push-ups 7 squats

Get-up sit-ups - 10 ea side
3 x 15 Swiss ball crunches

Stretching

Fight Gone Bad the MooreHome way

Warm-up: CFFC warmup

WOD: FGB
3 rounds of 1:00 each

Box jumps - 18"  16/15/16
Pushups    24/21/20
KB swings - 25#    30/30/30
Situps    29/30/30
DB thrusters - 20#   21/20/20
Rest

Strength...or Lack Thereof

First strength workout in quite a while.

Squats:
Warm-up sets:

• 1 x 8 x 45
• 1 x 8 x 55
• 1 x 5 x 65
• 1 x 3 x 85

Work sets:

• 3 x 5 x 95

Presses:

Warm-up set:

• 1 x 5 x 45

Work sets:

• 3 x 5 x 55

Deadlifts:

Warm-up sets:

• 1 x 5 x 45
• 1 x 5 x 65
• 1 x 5 x 95

Work set:

• 1 x 5 x 115

Cash out:

For time: 15-10-5

Pushups

Incline situps

Box jumps (18")

Time - 3:54

Trying to get back on wagon

Not just the CF wagon, but the "working out in general" wagon.  I think I can safely say that it has been 4-5 months since I worked out...at all.  No lifting, no CF, no swimming, no nothing.  I've tried to start walking at KAD's soccer practices, and even that leaves me huffing.

The USMS National Championships are being held in Greensboro next spring, and I think it would be unfortunate if I don't participate since it is so close to home.  No point in participating without training, though, so here is my goal:  Make it to the finals at Nationals in at least one event.  I will come up with more specifics (times, events, etc) later, but I'm putting the goal out there so I can hold myself accountable.

The biggest obstacle right now is lack of a pool close to the house.  The pool at the Y in Clemmons is closed for the indefinite future due to cracks and crumbling in the walls.  There are other Y pools in the Winston area, but I will have to plan my days carefully to make sure I can get in the water.  Right now my general plan is 4 swim workouts a week, supplemented by strength training at least 3 days a week.

Wish me luck!

5K the not-so-hard way

Buy-in: 2 rounds CFWU

WOD: 5K @ 4:00 on/2:00 off

Off times were walking

Route - Home to Glenhaven and back

Distance - 5K

Time - 31:49

Pace - 10:07

Not too bad considering I walked for 10 minutes. I think my runs were at a decent pace, though I have no idea how fast.

Stroke Day

Got in with the Masters again today, since it was Doug's day to coach and the kids were out of school. I ended up writing the workout, since Doug didn't really expect anyone to show up (schools were closed), but we had two others anyway.

Warm-up: 200 swim/100 kick/200 pull

8 x 50 kick/drill by 25 - no free

6 x 100 @ R :20 - no free unless you an IM

8 x 25 sprint on 1:00 - choice of stroke, very fast

Cool down - easy 100

Total - 1900