Just put it on my bill

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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dingleberry
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Re: Everything old is new again

Post by dingleberry » Mon May 12, 2014 8:49 pm

Casting about for an appropriate routine to combine with training for the marathon. Found Enter the Kettlebell and tried it out for size.

Followed the workbook routine put out by the other guy

Warmup
10 x wall squat
10 x halo
10 x pump x 5 minutes

Did a few getups with a 15# kb cause I suck at them''

12 minutes of
20 x kb swing 24kg
2 minutes of calisthenics (jump rope, situp, step ups, pushups) no time for a 5th set of cals

Broke a nice sweat
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Tue May 13, 2014 9:54 pm

warm up:
Simple 6



10 x wall squat
10 x halo
10 x pump
x 5 minutes

5 minutes of TGU with 25# kb alternating sides

Needs work
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Wed May 14, 2014 8:10 pm

Agile 8 and Simple 6

5K run
25:50
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Thu May 15, 2014 8:12 pm

Simple 6 and Agile 8 (goddamn my shoulder feels better than it has in years. why didn't I do this sooner?)

5 minutes of
10 wall squat
10 halo @ 12kg
10 pumps

then:

12 minutes of
20 x kb swing 24kg
2 minutes of calisthenics (step up, situp, pushup, carioca, flutter kicks) no time for a 5th set of cals

then:
3 mile run in 25:25
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Fri May 16, 2014 9:36 pm

Holy shit my IT band kept me up most of the night

warm up:
Simple 6
Agile 8


5 minutes of TGU with 30# kb alternating sides (high hip position only)
1 per side full get up

Needs work
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Sun May 18, 2014 9:08 pm

Agile 8 warmup

6 mile run 54:00 flat

Hips tightened a little in the end, running faster seemed to help a bit
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Mon May 19, 2014 9:20 pm

Warmup
Simple 6 and Agile 8
10 x wall squat
10 x halo
5 x ring row
5 x pump x 5 minutes


12 minutes of
20 x kb swing 32kg
2 minutes of calisthenics (jump rope, Pushup, step ups, flutter kick) no time for a 5th set of cals
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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dingleberry
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Re: Everything old is new again

Post by dingleberry » Tue May 20, 2014 1:36 pm

Simple 6 & Agile 8

5 TGU per side
3 mile run 24:56
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Thu May 22, 2014 8:05 pm

Warmup
Simple 6 and Agile 8

10 x wall squat
10 x halo @15#
3 chins
5 x pump
x 5 minutes



12 minutes of
20 x kb swing 32kg
2 minutes of calisthenics after every 20 swings (jump rope, flutter kick, step ups, diamond pushups, alt. db curl x 10#)
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Fri May 23, 2014 3:47 pm

1000m run
1 tower (7 floors)
X 5
41:13

Done at FTA. Stair climbs had a bigger effect than I projected. Added about 15 minutes to my 5k time
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by Mickey O'neil » Fri May 23, 2014 4:37 pm

I've been wanting to do a tower race for a while. Looks fun.

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Re: Everything old is new again

Post by dingleberry » Fri May 23, 2014 9:30 pm

Mickey
Not really a race but a lot of city fire departments have a 9/11 Memorial Stair Climb in September. Some let non firefighting folks participate.

For the past three years I've done the one in Richmond in full turn outs and SCBA.

110 floors in gear is pretty awful by the end.

Thanks for reading
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Sun May 25, 2014 7:10 pm

Warmup:
Agile 8 and Simple 6
(shoulder is more mobile every day)

7 mile run in 1:05:50
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Tue May 27, 2014 9:43 pm

Warmup
10 x wall squat
5 chinup
10 x halo
5 x pump
x 5 minutes


12 minutes of
20 x kb swing 32kg
2 minutes of calisthenics
pushups
ring rows
step ups
situps

5 rounds of swings
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Wed May 28, 2014 1:27 pm

5 TGU to hips high per side

5 mile run. 43:41
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Thu May 29, 2014 9:53 pm

warmup
Simple 6 and Agile 8

5 minutes of
10 wall squat
5 chinup
10 halo with 16kg
5 pumps


12 minutes of
20 swings x 32kg
2 minutes of calisthenics between swing sets
body row
situp
jump squat
diamond pushup

Not feeling it today, just put in work
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Sun Jun 01, 2014 10:31 pm

6 mile run 56:51

I felt fine but training partner was bitchy today. She got annoyed early and couldn't get her mind right to get back on pace.

Right foot painful in the arch right in front of the heel. Going to have to watch it and lacrosse ball the shit out of it.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Mon Jun 02, 2014 8:18 pm

Warmup
Simple 6 and Agile 8
10 x wall squat
10 x halo
5 x chinup
5 x pump x 5 minutes


12 minutes of
20 x kb swing 32kg
2 minutes of calisthenics between swings-ring rows, step up to curl with 5#dbs, sit up, pushup
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Wed Jun 04, 2014 9:49 pm

Warmup
Simple 6 and Agile 8

TGU to high hips 3 per side at 16kg

5 mile run 44:45 nursing a sore foot other than that feel good.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Thu Jun 05, 2014 7:50 pm

Back squat 5 x 5

Push press 5 x 5

BB Row (dead stop at bottom) 5 x 5

Ring dip 3 x 10

All done with one minute rest between sets


Missed the weights
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Fri Jun 06, 2014 7:59 pm

agile 7 and simple 5

100 swings total
some two handed some one handed all with 24kg
3 TGU/side (to high hips) with 16kg

3 mile run 26 minutes and change
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Sun Jun 08, 2014 3:57 pm

4 mile run 36:03

Short run, first swim meet for the kids is today and it starts early.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Mon Jun 09, 2014 11:41 pm

Agile 8 and Simple 6 for warmup

Squat 5 x 5
Push Press 5 x 5
Pendlay Row 5 x 5
Ring Dip 3 x 10
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Tue Jun 10, 2014 5:49 pm

Warmup
Simple 5 and Agile 6
50 Kb swings x 32kg
(in sets of 10)
2 per side TGU (high hips) x 12kg


3 mile run 23:59
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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Re: Everything old is new again

Post by dingleberry » Wed Jun 11, 2014 8:31 pm

Warmup:
Simple 5 Agile 7

30 2H swings X 32kg
20 1H swings x 24kg

2 TGU to kneeling x 12kg

3.8 miles 38:29


Holy fuck, either I underestimated the heat (90 degrees with 90+ humidity) or yesterdays run but I felt like I was moving through quicksand.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

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