WOD: Tuesday, 5/25/10
10x (500m Row + 1:30 rest)=5140m at 1:58.8/500m
Then:Bench Press: 5x 5rep(135,155,175,180,175)
Back Squat: 5x 5rep
(135,185,190,200,205)

I thought I was alone in the world.

http://blog.simpleirontruth.com/post/557283067/theres-a-light-at-the-end-of-the-tunnel-vision

1hour jog with a sore throat = 846 Kcal.

30min bike 15diff. (12.6 mile, 400kcal)

2000m Row 8:05.9

Press: 3x (8x95#)

Push-Press: 4,4,2,2,1,1, to fail +10 Ball Slams per set.
(115,135,185,195,200,(20

Sex, Drugs and Rock 355lb.

After yesterdays CF endurance work I set out to just get in a solid strength day.
I also had Ballet in the morning which loosened up my legs so they felt limber and ready to go.

5/7/2010 Workout
20 min on stationary bike at resistance 11 and "Alpine Climb" mode.

Seated Cable Row to find max weight:
10x 120
10x 135
8x 150
4x 165 (max, old PR from 2007, 200#)

Then: Deadlift to max
4x 135
2x 315
2x 325 (previous PR)
2x 335
2x 345
2x 355 (new PR, goal is 360lb or 2x body weight, eventually want to hit 1.5 x body weight.)

Finished with seated curls to failure:
8x 40
8x 60
2x 70 (Failure)

Total calories 571 for workout and 1012 when combined with the KCal burn from ballet.

Technique, Speed, then more thechnique before more speed.

Yesterday was a combination of things, I wanted to work more on my rowing and add in some Crossfit training to burn through the day in under an hour.

Here's how it went:
2000m Row    7:57.3   with 1:59/500m (New PR!)


WU: 3x 10 Pull-Ups
              10 Squats
              10 Push-ups
              10 Lunges

Then: 5x  5 DB Deadlifts  
                5 DB Hang Cleans
                5 DB Push Press
                5 DB Squats
(From Crossfit Main page "Wednesday 100505" www.crossfit.com)
(50,45,40,45,50)
I gather the goal of this workout is to use increasing weight of DB's but after the first set at 50# I had to decrease the weight or get wrist wraps.

Then: 7min of 95# Hang Clean + 20 sit ups AMRAP (finishing with 5 rounds!)
      (From Crossfit Main page "Thursday 100506" www.crossfit.com)

By combining the two days I got a good workout and set a good pace.
Total workout time 53mins, with 778 Kcal burn according to MIO reaching 175 BPM at the highest.

300 Push-ups

Today I was slammed with work and had to run from place to place just to get everything done, so I was unable to get to the gym for a good session. In order to not take another Rest Day when one wasn't really needed I decided I would try and workout while at rehearsal. Now, for any of you who haven't been in theatre, right now we are doing run throughs of Pippin, which means we run the show repeatedly to iron out the details. What this also means for me as an ensemble member is, that I have a large amount of time off stage. Time where I'm not allowed to talk or do anything basically that might disrupt the performance. So what did I do? Push-ups. Carving out my small amount of space I busted out sets of 10reps to the tune of thirty sets, varying hand position each set.

10reps x 30 sets = 300 Push-Ups

According to BodyBuilding.com you burn 0.825 Kcal per push-up

300 x 0.825 = 247.5 Kcal from push-up work (very rough estimate)

I did on the other hand purchase a Mio ECG Watch, which is basically a heart rate monitor but it uses an Electro CardioGram to measure BPM. According to my new toy in the 2.5 hours that I was physically active at rehearsal I burnt 1005 Kcal. Now, what I'm not sure about is whether this is including the BMR (Basal Metabolic Requirement) or not, if it is....

we need to take my weight 177 pounds x 10 = 1770 Kcal (rough estimate)

1770 / 24 hours = 73.75 Kcal/hour
73.75 x 2.5 = 184.375 (BMR at rehearsal)
1005 - 185.375 = 820. 6 Kcal from being physically active.

So, even if the BMR is included in my Mio ECG measurement, I still did a pretty good job of keeping the engine running considering my restrictions.