Back/Tri's/Rear Delts/Quads

4 rounds of:
Lat pulldowns kneeling on stability ball
Wide grip reverse pressodwns
One arm rear delt raises

4 rounds of:
Side plank rows on bosu
Kickbacks
High to low rear delt cable pulls

4 rounds of:
Spidermans
Straightline extensions with leg lift
Bent over rear delt row

1 round of:
Walking lunges from one side of the gym to the other and back

...
Crossfit:
10 pushups
10 sumo deadlift highpulls
Row 500m
9 pushups
9 SDLHP
Row 510m
8 pushups
8 SDLHP
Row 520m
7 pushups
7 SDLHP
Row 530m
6 pushups
6 SDLHP
Row 540m
5 pushups
5 SDLHP
Row 550m

Total time - 19:18

Long day at work and then boot camp with Pete tonight.  Really glad to be home and relaxing...my body is THRASHED.  My brain is fried.  My emotions are all pent up.  I had a few clients tell me today "you're not yourself".  Gee, I frickin' wonder why.

Swam with Pete at LAFitness. This was workout number four today.

Chest/Biceps/Front and Lateral Delts

4 rounds of:
Incline DB press
Barbell curl
45 degree raise

4 rounds of:
Flat press to flye
Hammer curl
Leaning lateral raise

4 rounds of:
Cable crossovers on bosu
Cable curls kneeling on fitball
Arnold presses

2 rounds of:
Chest press burnouts
Preacher curl burnouts
Prone overhead press burnouts

...
CrossFit workout
100 jumpropes
90 jumping jacks
80 jumpropes
70 squats
60 jumpropes
50 situps
40 jumpropes
30 pushups
20 jumpropes
10 pullups
5 hang cleans
4 hang squats
3 overhead presses
2 overhead squats
1 Y squat
Row 300 meters
14:52

Core Training
4 sets of 50 double crunches and 25 pushups throughout the day

...
CrossFit workout
100 jumpropes
90 jumping jacks
80 jumpropes
70 squats
60 jumpropes
50 situps
40 jumpropes
30 pushups
20 jumpropes
10 pullups
5 hang cleans
4 hang squats
3 overhead presses
2 overhead squats
1 Y squat
Row 300 meters
14:52

Core Training
4 sets of 50 double crunches and 25 pushups throughout the day

I worked out pretty much all day today.  Any time I had a few minutes I did something to keep myself busy.  Still haven't had the big cry yet.  I feel bad for whoever is around me when it happens.

I'm without words.  There will be a huge hole in my life from now on.

No swim today at St. A's. So they started us Time Trial Style...at the entrance to transition. Had a good bike split today, considering the wind and the fact that (other than today) I've only biked 13 miles this month!! Guess those spin classes are paying off a bit.

I was 110th of 327 on the bike...gee...about top third...odd for me on the bike.

Pretty good run. Not the most wonderful conditions but still, my first ever sub-7 average for an Oly run. I'm happy about that.

I was 33rd of 327 on this one. Top ten percent. I guess I could be a little faster here.

Overall, I was 60th of 327 in Age Group, and 345 of 3650 in the race. WOOT!! That puts me at 9.4 percent overall, and 18.6 percent in age group...I'm cool with that since I'm now in 35-39 and I figured I'd be way back in the pack since I haven't really trained.

Bumpy and choppy but I got thru it. Slow, but I wanted to make sure I was riding the waves correctly.

Did a little variety of stuff at Anytime Fitness to try out their equipment. Even swung a kettlebell a few times (just thrilled that they have 'em there!).

Went to spin class tonight, I needed to destress a bit. It definitely helped to be able to sweat out some stress.

Chest

Incline flyes - 3 sets, 12 reps (25#)

Flat bench press (2x40#) superset with pushups
12 press/24 pushups, 10 press/20 pushups, 8 press/16 pushups

Flat bench press/flat bench press (2x20#/2x40#)
24/12, 10/5, 8/4
Pushups on fitball with one leg up
16, 12

Did some chest work while I was waiting for the spin class to start.

This could very well be Terri's last day.  I'm not exactly sure how to deal with that knowledge.  The weirdest thing is, I haven't "FELT" anything big yet...it's like my emotions are waiting for something before they surface.  I haven't even thought much about all of it.  How weird is that?  I think I've been burying myself in workouts and in being supportive of everyone else, and maybe that's why I'm not freaking out yet? 

I left work early today so I could get over here to be as much support as possible.  The family is here so there is plenty of support for all of us.  I don't really have any more updates than that, but I guess I will keep everyone as informed as I can.  Keep the prayers coming.

Spin Class - 1 hour of hills and sprints...OUCH!! At least I know my bike fitness is still kinda decent. We'll see how that translates to Sunday at St. A's.

Pete and I tried out our new ZOOT speedsuits that we may have to use on Sunday for St. A's instead of wetsuits. We just did a few 50's and a 100 to see what it felt like. It was cool.

Back/Shoulders - Strength and Size

Pullups - 3 sets of 12

Seated wide grip row -
Usual 4 supersets (150#/75#)

Low row -
Usual 4 supersets (150#/90#)

Front/side raise on bosu - 3 sets of 12 (15#)

45 degree raise -
Usual 4 supersets (15#/5#)

Heavy Shrugs - 4 sets of 12 (230#)

Rushed thru this one as well. I think I'm bored with this workout program. I think next week I'm gonna go back to the usual 4 tripleset workout that I've been getting good results with. Besides, Vic's workouts are different now that he's preparing for the show in June.

...


1715 - CrossFit -
8 rounds for time of:
1 Squat clean from floor (55#)
2 Hang clean (55#)
3 Hand snatch (55#)
4 Overhead squat (55#)
5 Jump squat (no weight)
Row 300m

Total time - 19:18

This was a good workout. I need to unleash it on some clients!

...


1715 - CrossFit -
8 rounds for time of:
1 Squat clean from floor (55#)
2 Hang clean (55#)
3 Hand snatch (55#)
4 Overhead squat (55#)
5 Jump squat (no weight)
Row 300m

Total time - 19:18

This was a good workout. I need to unleash it on some clients!

I am crazy.  I worked out FOUR TIMES today.

I have a lot lot lot lot lot to say, but I've just been so busy.  Work, personal stuff, trying to spend time with Terri and Pete.  I just can't keep up!  I will try to get some blogging done tomorrow.  There is a lot to blog about.  I just hope I can find the time.