Year End Tribute To 2009

While tending to some year end chores this evening, I multi-tasked and did a little year end tribute workout to the year 2009.

It actually started this morning with 300 walking lunges with BC and this evening I continued with:
pullups x 200
KB swings x 100
SB crunches x 300
SB back extensions x 200
SB tucks x 200
SB leg curls x 200
pushups x 500
squat thrusts x 9

TOTAL = 2009 reps!

Except for the squat thrusts, all exercises were done 100 reps at a time (not necessarily non-stop) before moving to another exercise.

Legs and Heavy Bag

The 'order of the day' was a great leg workout of front squats, SLDLs, DB stationary lunges and calf raises. I followed this with 1/2 hour of quality time with the heavy bag.

Frosty, Foggy, Snowy, Icy Table Rocks

Hiked (and a little running too) the Table Rocks again today......frost, fog, snow, ice, balmy temps in the upper 20s.....damn it was great!

Power Olys and X-Trainer

I kept things fairly simple today and spent about 1/2 hour doing power snatches and power cleans followed by 1/2 hour on the x-trainer.

Boxing Day

It's Boxing Day, so to celebrate I did 15 rounds with the heavy bag (3 min rounds with 1 min rests).

Men really ARE better at parking... and that's a woman professor talking -- http://www.dailymail.co.uk/sciencetech/article-1237383/Men-really-ARE-better-parking--thats-woman-professor-talking.html

Pullups, Rows and More

Today I had a great workout of weighted pullups, 1 arm high cable rows, DB rear delt flyes, DB curls and bodyweight chinups....had to do something to burn off the extra holiday calories.

Pecs & Delts

Today was fairly full of activity. I started off with walking the Beast twice, followed that with a great workout of BB bench presses, DB flye/press supersets, ring dips, DB shoulder presses, DB lateral raises and pushups. Then I threw in 20 mins on the x-trainer and lots of VRAs to round out the day.

Circuits Plus

Today I did 5 fast and furious circuits of squat thrusts x 5, pullups x 10, squats x 15, pushups x 20, crunches x 25, 1/4 mile run. Later I spent 20 mins with the jump rope and heavy bag. Plus, a couple of walks and lots of VRAs........it all added up to a fairly active day.

Table Rocks Again

Ran and hiked both Table Rocks again today with Clista. Doesn't matter how many times we go up them, there's always something new and different about each hike.

Did Not Run The Table Rocks

In order to let my legs have a little more recovery time, I did not run both Table Rocks today....I didn't even run one of them. But, I did power hike them both......that was definitely enough.

Upper Body and X-Trainer

Since my legs were fried from all of this past week's activity, I concentrated on upper body exercises today with BB bench presses, DB flye/DB bench press supersets, weighted pullups and DB rows. I also threw in some time on the x-trainer to work out some of the leg stiffness.

Lower Table Rock, Circuits and VRAs

In addition to a couple of 1/2 mile warmup/cooldown walks and a workout of pullups, pushups, crunches and squats with Rob, and lots of VRAs, I ran and hiked Lower Table Rock again with Clista even though most of the trail was either icy or slick as snot muddy. Kinda eerie at the edge of the plateau too with the dense fog......man, what a fantastic hike and run!

Kettlebells and Heavy Bag

About an hour of KB swings, KB snatches, KB clean & jerks and heavy bag work was all I made time for today.

TOPFIT Twofold Double Down and Dirty Workout

Today I did the TOPFIT Twofold Double Down and Dirty workout:
Squat Thrusts x 25
Pullups x 50
Squats x 100
Pushups x 200
SB Crunches x 400
Jumping Jacks x 800

More Table Rocks and Heavy Bag

This whole Table Rock thing is getting to be a regular habit it seems.......today I ran both of them again. Amazing how hot and sweaty you can get when it's only 20 ish degrees outside. Later, I spent 1/2 hour on the heavy bag.

Lower Table Rock

Hiked and ran Lower Table Rock today......the freezing fog made it look like a real winter wonderland.

Good Basic Workouts

Thursday's workout was based on snatches and power snatches, Friday's was based on clean & jerks, cleans and power cleans, and today's workout centered on bench presses, flyes, weighted pullups and barbell rows. All in all, 3 days of good, basic, foundational exercises.

Upper and Lower Table Rocks Revisited

Once again, the weather was just perfect today to tackle the Table Rocks (if you consider freezing fog perfect)......so, I ran up and down both of them and even ran the plateau on LTR.