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Shoveled snow and broke up ice for an hour.

For the rest of the day I plan to complete

  • 100 pushups
  • 100 weighted situps
  • 50 turkish getups (25 each side)
  • 100 single arm shoulder presses (50 each side)


Shoveled snow for 45 minutes – not the hardest “workout” ever, but at least it’s something.

1:15 minute flow yoga class

My groin and hamstrings were incredibly tight going into the class.  I’m pretty sure it’s the kettlebell swings that did it. The lesson from this is that I have to come up with a 5-10 minute mobility routine to do before each workout and a short stretching routine for afterward.

202.4 after workout

Did it as planned. Jumping rope probably wasn’t the best idea as it tightens up the calves quite a bit.
Did the intervals all up hill. Finished the run in just over 32 minutes, which is 3 minutes longer than usual. I went out easy since I knew the intervals were coming and went easy afterward because I was gassed.

4 mile loop with 4x 30 sec on / 30 sec off sprint intervals thrown in

Jump rope for 3 minutes before running

4x 10 weighted situps while stretching


  • 1x – Hop up the stairs on two legs, one lap hitting every step, one lap every second step, and one lap every third step.
  • 1x – Hop up the stairs on one leg, hitting every step

1) 3x

  • Leg Blasters – 90 sec rest

2) 4x

  • 40 sec KB swings / 20 sec rest

3) 1x

  • 10 KB Clean and Press (10 each arm)
  • 10 Slasher to Halo
  • 15 Pushups
  • 120 sec rest


  • 5 KB Clean and Press (5 each arm)
  • 5 Slasher to Halo
  • 10 Pushups
  • 120 sec rest

4) 2x

  • 90 sec ab bridges
  • 60 sec rest

The double Tabata KB swings left me absolutely gased and quivering, which is why I cut part three of the workout. In retrospect I could have finished 3 rounds as prescribed, but I don’t think that I could have done the full 5 rounds.  Just doing the 2 ab bridges shows I have to work on my static abdominal strength. On the up side, I definitely feel like I could have done 4 or 5 rounds of leg blasters with 90 sec rest.

206.2 at wake up

205.4 at wake up

January 2009
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