Tuesday, September 24, 2013

Monday Sept 23 - training shout out

so Monday... one of the first Mondays that I don't have a week of rugby planned.

I did plan on going in to work a little later than usual, so with that time ... I trained. I did this four rounds before I had to get myself together and get going:

20 kb swings with a top release and catch. First round with 40 lb bell, all other rounds with 50 lbs
10 kb cleans each side
20 feet up push ups
15 hanging knee tucks

I just wanted to get back in the swing of things. When I got to work, I had a message from SurfSet Fitness about their class at 8pm. To be honest, I had asked my better half about whether or not I could go, and so, I was set to go.

All I was really looking for was something totally different than what I've been doing of late. Man, I was pleasantly surprised with what I got.

I had a bit of a problem finding the place, but when I did I was impressed with their space. Nice floors and a clean room. I grabbed a board and helped Bill Ronald get the boards set up. He was doing his second class of the night - back to back - and was looking pretty good, despite that fact. I put my water and backpack (with extra t-shirt) beside me and we got going.

It was an female class, except for me, of course. For the occasion, I wore my bright pink rugby t-shirt. I was kind of glad for that selection, as I blended in to the rest of the class...

We did each set of these for three or four rounds.

Warm up
Step ups on to the board
10 knee to board/ leg lunges
10 "surfer position" standing opposite knee to hand touches
10 feet on feet off the board in plank position

10 Mountain Climbers
4 slow body weight squats with a 10 second hold at the bottom
10 table hip thrusts (this one I just couldn't do - like NO shoulder mobility for me, thanks to a long season of rugby. I did try my best to do a modified version and keep my heart rate up, though)

A thumbs up from me!
10 full body arm circles
10 body weight squats

10 second low flutter kicks
10 second big flutter kicks
10 supine opposite arm - opposite knee touches
10 sit ups (yeah, I am feeling these the next day ....)

at the end of the workout,  my legs were a little annoyed with me, but since I do a lot of body weight squats in my own training, I was pretty good with that work on my legs. My abs ... well, they're sore at the moment, but feeling good. I did get a decent sweat on; it was a class for the basics, and I knew that going in.

Overall, I had fun and got to work out on a surfboard. If I do get to a surfing spot this summer (not likely) I'd like to think that with this workout (and the other ones I intend to do) I'll be ready for the water. Of course, I could always hit the surf in Lake Ontario ... but without a dry suit, not likely until July.

I'll admit, though, after class, we got this done, too:

Friday Saturday and Sunday Sept 22

Friday was a rest day - I had to run around like an idiot all day. When I got home, I just crashed. I did do some walking with my kids and some rolling on a ball for recovery, but not much else.

Saturday is a rugby day. It was not as I was expecting, to be frank. Of the front row, I was the only healthy one. The hooker couldn't throw or hook. The loose head twisted his ankle last week and really didn't recover. The lock behind me was lighter and shorter than I was and didn't like to drive. He also kept slipping in the mud. More than once, he ended up with me sitting on his chest. Not a pleasant experience, I'm sure.

It was chilly and rainy and a buddy ended up with some fun additions to his scar collection. For me, it was ruck, ruck, and scrum. Lineouts and scrums were messy all day. Meh, the beer was cold.

I got home and spent the rest of the day trying to scrub the dirt out of various places.

Sunday was a rest day - did some recovery, but not very much as it was a pretty busy place. At least I got my meals planned for the week ahead of time.

Monday will be cool.

Friday, September 20, 2013

Wednesday and Thursday Sept 19

Yeah, that little tug wasn't a nice thing to feel, either.

Wednesday I stretched with the ball in the gym after the kids were in bed.

Thursday I thought was going to be a rugby night, but instead I was at home with my kids. I wanted to go out and have a fin walk. They thought walking was a bit quicker. So, although it was a rugby day and I couldn't go to rugby, I ended up doing about a 3k run, while pushing my youngest in a small plastic car rather quickly.

I mean, it must have been cool to be my youngest, hair flying behind him, laughing his butt off while his dad pushed the car at a rather quick pace. I'm cool, and I know it.

Tuesday Sept 17

Tuesday, got home from work and did this for four rounds:

10 step ups (start each side)
20 kb swings
10 kb cleans
10 kb snatches
10 squats 50 then 100 lbs used
20 hanging knee tucks
20 feet up push ups

It was a workout, man. I felt a little tug on my groin as I was finishing my last set of hanging knee tucks. Not sure that is where the problem lies, though. Might be the rather stupid levels of body fat I'm carrying around with me.

Sunday and Monday Set 15

These were rest days - 30 minutes of rolling and stretching for both. Long season of rather disappointing rugby has taken it's toll.


Monday, September 16, 2013

Wed, Thursday, Friday Sept 13 and Saturday Sept 14

Wednesday was a running night - after the kids were in bed, I did a short run ... like 3.5k or something just to clear my legs.

Thursday was a rugby training night, except no one showed up. Well, that's not 100% true. less than 10 guys showed up for training and played touch 7's with the u16 team. Me? 'm not one for 7's rugby, nor one for touch.

I got this done for four rounds before heading home to make a decision.

20 kb swings
10 -15 kb snatches
10 kb swing and releases
10 60lb bag cleans to overhead presses.

Friday I stretched and rested and got ready to play for another club.

Saturday I played 3/4 of a game at prop. Some good solid rugby with some really not so solid rugby. Meh, another late penalty missed opportunity. We were down 19-0 at the half, were winning 29-24 with a few minutes left and then ... they scored. Kick it into touch, pedantic rugby was overlooked. Life goes on. More rugby next week and going on into the spring.

Wednesday, September 11, 2013

Tuesday Sept 11

Let's take a moment. I recall exactly where I was twelve years ago. It affected my life to such a degree that I find myself living with a happy family; a loving wife and three happy children. I got married within four months of the bombing and have never regretted a moment of my family life since.

Now, that being said ... I was very happy to be granted some time to train today. I got this done for three rounds:

20 two handed KB swings - 40 lb bell used
20 step ups
10 deep squats 50lbs on the bar
20 feet up push ups
15 prone straight leg lifts.
10 bicep curls (60 lbs used)
10 triceps extensions

Nothing hard core, just a decent workout - it was so hot in there, I was sweating before I started, really.

I ate well today too - well, until dinner.

Breakfast - fruit smoothie with a coffee on the way to work

Snack was almonds and water

Lunch was green peppers, almonds, broccoli with hummus and water, water water...

Dinner was three slices of pizza. (yeah, I know, I know)

I'm setting up my weekly cooking/family/training schedule tomorrow. It's got to get better. To that end I was chatting on Facebook with a local gym owner about nutrition today. He recommended I soak my almonds overnight, making them easier to eat and digest. Might try that one.

I also got the Rugby Fit program via email today - six weeks of fairly intense work. Lets see if I can get it done!

Tuesday, September 10, 2013

Tues Sept 10

Well, I'd like ot say I'm back to being in rather good shape. But that would be a lie. I'm just disappointed I didn't catch any of the signs.

Ok, that's self pity, and I'm done with that for today.

I ate a lot better today

Breakfast - fruit smoothie with coffee on the way to work

Snack - almonds and water

Lunch - green pepper, broccoli and cauliflower in hummus with almonds and tuna. Water to drink.

Dinner - eggs and grilled vegetables (pepper and more broccoli).

After I got the kids to bed, went into my garage and got this done for three rounds:

20 two handed swings
10 kb cleans
10 kb snatches
20 seated knee tucks - last round was 20 straight leg lifts
20 push ups

It was pretty warm in there, so I got a good sweat on. Time for some water and some Advil.

Monday, September 9, 2013

Sept 3 to Monday Sept 9

Yeah, there's no rugby going on these days. .... at least in my world.

It was weird, this past Saturday, hanging around the house, looking after kids. Weird, I tell you.

I might have played rugby ... I did get invited, but had to look after my kids. So .. it was a no.

I might have trained, but my body has been so sore. The summer's rugby and not giving a crap what I put in it has taken a toll. More so than I thought.

I've been taking a long look at pictures of myself on Facebook and on this blog- and I'm not liking what I'm seeing.
So, I've switched up my training.

I did sprints all summer and I'm in not bad shape for beer league rugby. I'm not happy with what I look like, so ... I started back to nice runs in the evening to augment a change in diet.

Reduced the number of stupidly high calories I was taking in and increasing the BMR with runs and crossfit like sessions in my garage.

Yesterday I did a 5 k run, tonight I did a 3.5k run - and tomorrow I get back to the circuits that used to make me happy.

Monday, September 2, 2013

Sunday Sept 1-Mon Sept 2

Sunday I had to drive home from the cottage ... a long drive, with my two year old using every octave of his range in his self titled opera "Bug Daddy". It was a tragedy which ended at the three hour mark with him finally falling asleep.

Of course, it's a three hour drive to the cottage. He fell asleep at the last turn before my drive way.

I cleaned up the house and had a lot of time to myself, after telling everyone to please leave me alone.

Monday was a smidgen better, but my body hates that drive. In any case, I did a 3.5 k run, a very slow run at that ... around my "New" neighbourhood. It was a nice night for it - about 20 degrees with little humidity. I got news for myself ... the summer is over.

After the shower ... I didn't like what I saw in the mirror. Sad, really, what a rugby season and not caring what you eat will do to a body.

Aug 20-Aug 31

Yeah, one or two training sessions were held - nothing dramatic, nothing awesome ... with the usual sprints at the end, if possible.

One or two workouts in this time frame, too. Again, nothing out of the ordinary, nothing out of the blue...

I was active, however. I did have to help lift crap out of the water, up a hill and into a cottage, reset my garage gym to the other side of the garage, I had to move other stuff around my house, setting up for the school year. I had to go into work ... and chase a two year old boy around, too.

Above all, I had lots of time to plan and dread the first day back at work.

I did set goals for the year, I'm thinking I post them here somewhere to keep them in mind for my training. I've got them on the desktop of my laptop. They should be handy at all times.

I got myself ready, I just didn't see the need to bore the crap out of my readers with little to report.