Saint Charles,IL 
Sport
  • Walking
  • 40m

7910 steps

Sport
  • Walking
  • 45m

9672 steps. Where? Don't know.

 Monday -- Walk? At lunchtime? 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM
 Thursday --  Rest. 
 Friday -- OTF 12:05 PM 
 Saturday -- ORD --> EYW Key West with the SF girls! 
 Sunday -- Key West

Sport
  • Orange Theory
  • 1h 00m

I think these workouts are getting harder. The new templates are HARD

Tread Block 1
1 min base @ 5%
1 min base
1 min base @ 6%
1 min base
1 min base @ 7%
1 min base
30 sec AO

Tread Block 2
1 min base @ 4%
1 min base
1 min base @ 5%
1 min base
1 min base @ 6%
1 min base
30 sec AO

Tread Block 3
1 min base @ 3%
1 min base
1 min base @ 4%
1 min base
1 min base @ 5%
1 min base
30 sec AO

Floor Block 1 - 6.5 minutes circuit
10 x push up
10 x squat to bicep curl
10 x TRX pull up

Floor Block 2
3 rounds of work & rest:
10 / 8 / 6 x chest press (explosive tempo)
10 / 8 / 6 x TRX jump squat
Buy-out: 400m push row (once only)

Floor Block 2
3 rounds of work & rest:
10 / 8 / 6 x hip hinge low row (explosive tempo)
10 / 8 / 6 x TRX alt jump lunge
Buy-out: 400m push row (once only)


 Monday -- Walk? At lunchtime? 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM
 Thursday --  Rest. 
 Friday -- OTF 12:05 PM 
 Saturday -- ORD --> EYW Key West with the SF girls! 
 Sunday -- Key West


Today's Featured Photo: 


Me, Agnes, Chrissy, The Dominican Republic, on this day, April 28, 2018. This was a REALLY FUN trip. I miss that hat. It got smashed and I tried to revive it, only partially successfully. I took it on another vacation and that smashed it for good. 


 Monday -- Walk? At lunchtime? 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM
 Thursday --  Rest. 
 Friday -- OTF 12:05 PM 
 Saturday -- ORD --> EYW Key West with the SF girls! 
 Sunday -- Key West

  • Health data: Hours slept: 9
Sport
  • Orange Theory
  • 1h 00m

Crew Rowing and 7 all-outs on the treadmill

Tread Block
90 sec push
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO

Row Block - 9 minutes
Crew row - coach picks captain each minute and team keeps pace with captain I was the Captain for the last 3 minutes.

Floor Block
Circuit (once only):
8 - 10 x TRX bridge row
8 - 10 x TRX tricep extension
8 - 10 total x alt single leg airplane

Work & rest
8 - 10 total x reciprocal row, rest
8 - 10 x overhead tricep extension, rest
8 - 10 x deadlift, rest

Repeat until finisher: 30 sec v-up hold

 


I was in a pleasant holding pattern at work it seems. People knew I was out of the office for a while, and they left me alone for about a week. 

Unfortunately the shit has hit the fan and I am back underwater. Like so far underwater I am beyond trying to keep myself swimming.  I love this job. I love the work. It's interesting and over the course of the past 5ish years I have learned A LOT. It's the VOLUME of work that is completely untenable. I can do a really good job on these complex issues in a reasonable volume. It is impossible to do quality work when the work's own complexities make it a SLLLLLOOOOWWWWWWW process and I need to move quickly to try to get to it all in an acceptable time frame; and I absolutely refuse to sacrifice any more of my personal life. 


8/12/2017; one of my final long rides before IMWI 2017.
I used to ride bikes.  Am hoping to get back into some of that this summer. 

Sport
  • Orange Theory
  • 1h 00m

This was a repeat of a class that we had 4/11. I wasn't there for it though, so it was all new to me -- and Chris.

Tread Block
30 sec push
30 sec base @ 3%
45 sec push
45 sec base @ 3%
1 min push
1 min base @ 3%
75 sec push
75 sec base @ 3%
75 sec push
75 sec base @ 3%
1 min push
1 min base @ 3%
45 sec push
45 sec base @ 3%
30 sec push
30 sec base @ 3%
30 sec AO @ 3%

Row Block
200m push row + 20 total x butt kicks (I did elbows to knees here instead)
200m push row + 20 total x butt kicks
200m push row + 20 total x butt kicks
100m AO row & rack handles for 15 - 30 seconds
100m AO row & rack handles for 15 - 30 seconds
100m AO row & rack handles for 15 - 30 seconds
200m base row + 20 total x elbows to knees
200m base row + 20 total x elbows to knees
200m base row + 20 total x elbows to knees
Finisher: 30 sec AO row

Floor Block
3 rounds back to back:
8 - 12 x low bench chest press
8 - 12 x low bench decline push up, rest
3 rounds back to back:
8 - 12 x squat
8 - 12 each x low bench step down reverse lunge, rest (used TRX)
If finished then repeat all exercises until finisher
Finisher: 30 sec of iso push up hold

 Monday -- Walk? At lunchtime? 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM
 Thursday --  Rest.
 Friday -- OTF 12:05 PM 
 Saturday -- ORD --> EYW Key West with the SF girls! 
 Sunday -- Key West


Now we are into the safari pics. I have posted many of them on Instagram & FB. Will post some of my favorites here. 

 

 Monday -- Walk? At lunchtime? 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM
 Thursday --  Office.
 Friday -- Maybe an outdoor ride?  What is the weather supposed to be like? 
 ORD --> EYW Key West with the SF girls! 
 Sunday -- Key West


After Robben Island we had a transfer to Franschhoek. (French Corner) Hoek means CORNER in Dutch. Not gonna lie, by the time we got to Franschhoek we were DEAD. DEEEEAAAAADDDDDD. We had an appointment for a tour of Babylonstoern the following morning and I started weeping thinking about another early morning and tour. We really just needed some time to sleep, relax and unwind. We canceled the tour. We canceled the wineries we were going to go check out. (We had already tasted so much wine, I couldn't fathom tasting MORE WINE) We basically canceled everything and laid around for 1.5 days. Sorely needed. Had 2 great dinners. 

One here: Chef's Warehouse

And one here: La Petite Colombe


Our cute little farmhouse under the stars. ^^

 

Lunch. ^^ 

Wandering around the farm. ^^ 

Dinner @ La Petite Colombe. ^^ 

Me in a towel with my morning coffee. ^^

This was a much needed break in the constant action, and before the safari, which consisted of 5AM wake up calls, EVERY. DAY. 

  • Health data: Hours slept: 9

Whizzzzz's Training Log


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