It's just the blog that's behind, I promise!

I've been working out, just not posting. Soccer has been consuming my life again, and it doesn't look like it will stop munching until after Memorial Day. Poor KAD's schedule last week went something like this:

Saturday, April 18: 2 games, 8:00 AM and 3:30 PM
Sunday, April 19: 1 game, 9:45 AM
Monday, April 20: Training, 5:00 PM
Tuesday, April 21: Game, 7:00 PM
Wednesday, April 22: Training, 5:00 PM
Thursday, April 23: Game, 6:30 PM
Friday, April 24: Travel to Asheville
Saturday, April 25: 2 games, 10:00 AM and 2:30. On-field temp at the 2:30 game was over 95 degrees - it's amazing how hot artificial turf gets.
Sunday, April 26: 1 game, 10:30 AM. Travel home afterwards.

By Saturday evening, KAD was wrung out. She had a dehydration headache and got sick in the back of my van. I cleaned it up as best I could, but there was only so much I could do with a couple of old towels and some Lysol. So in addition to everything else, we spent the remainder of the weekend driving around in a car that smelled like Febreze and vomit. Lovely.

Anyway, I did manage a semi-regular workout schedule for the week.

Monday, 20 April 09:

Buy-in: CFWU (no Sampson stretch)

WOD: CFE Lactate Shuttle

5:00 on/2:30 off; 6:00 on/3:00 off; 7:00 on.

Distance: ~2.9 miles

I covered roughly the same distance as the last time I did this WOD, which was back in September sometime. Walked during the rest intervals. I felt pretty good despite the fact that I haven't worked endurance for a while. I suspect my increased strength is enabling me to cover the same amount of distance even with the lack of recent endurance training.

Cash out: 2 x Sampson stretch, :30 each side.
Pigeon pose, :30 each side
Iguana stretch

Tuesday, 21 April 09:

Buy-in: Handstand holds (freestanding): :5/:8/:3/:5/:7
Timed these using the highly accurate "1-Mississippi, 2-Mississippi...." method.

WOD: 5 x 5 Back squats and presses, alternating sets

Warm-up sets (squats):

• 8 x 45#
• 8 x 65#
• 3 x 95#
• 3 x 105#

Work sets:

• 5 x 115# squat
• 5 x 50# press
• 5 x 115# squat
• 5 x 55# press
• 5 x 115# squat
• 5 x 60# press
• 5 x 115# squat
• 5 x 65# press
• 5 x 115# squat
• 5 x 65# press

Rested 3-4 minutes between sets, so this took me a while. Which, of course, made me nervous because it was lunchtime and I had to get back to work. The last couple of reps of the last two sets (both exercises) were extremely ugly - marginal depth on the squats and really struggled to lock out on the presses. Still not ready to progress past 115# on the 5 x 5 squats, and need to work up to sets across at 65# for presses.

Cash out: 5 x kipping pullups
3 x slow deadhang pullups (CTB)


Saturday, 25 April 09:

Buy-in: 2 rounds
15 air squats
15 situps
15 pushups
10 walking lunges

WOD: 5 x 400m runs

Did these on the treadmill in the hotel. I just set the speed to 8.3 mph (roughly 6:58/mile) and ran.

Cash out: Assisted pistols, 10 each leg.