physical update

weight 249.2lbs tonight. 24% body fat. vO2 max = 32 (went down). Tested tonight with my Heart Rate Monitor

Pulled or something calf. Did it about a month ago, running aggravates it, but only some times. 2 out of 5 runs, I've had to stop running because of the pain. The first time I could barely walk. This time I could walk but couldn't run.

I got a Fitbook. The little things looks really neat. It's a 12 week exercise and food log. I've been looking for templates for both, and this looks like what I've been looking for wrapped into one book.

The problem, with this calf, I don't know if I'm going to be able to do the cardio parts I had planned. You know, couch to 5k (yes I'm still working on that, starting over again this week), and Fighter Workout for Fat Loss Cardio. I know with the calf like this I can do push-up, kettlebell swings, and other related exercises, but can't get the cardio going because it gives out. Hoping the jumping of rope is possible.

Anyway, the next 4 weeks are planed as:
100 push-up challenge (I never seem to finish anything)
Fighter Workout for Fat Loss (Kettlebell program by Josh Hillis, great guy, and a 24 week program)
couch to 5k, if my body will let me.

Mix in some wing chung (yeah, another new martial art for me) and Tang Soo Do.

Food goal, is to move back to a more vegetarian like diet, and brown bag my lunches. (but the cafeteria is so good at work).

21 day kettlebell program

So a little while back, I got a Kettlebell workout program, but was too lazy to do it. It was Josh Hillis' 21 Day Kettlebell Challenge.

Truth be told, I don't think I could have done it without the other people who started the same day as me. It only took me 15 days to realize they were both across the pond. Would get up,and they'd have it done already. I was like what?

Anyway. I tried the week before, and fried my legs. Even walked funny for a week. After a quick heal, I started the same time as them, and one other person. The third person was inspiration too, and I felt bad when she got sick and had to drop out.

So I started the program with 16kg, and 2 handed swings. Too easy, didn't feel worked out and my heart rate monitor agreed. Each day has a number of calories with it, and on 2 hand swings, I was around 1/2 to 2/3 that number. So I switched to 1 hand. closer but not enough. So I got a 20kg Kettlebell. I've been wanting one for a while. started swapping between the 16 and the 20, and after a few days switched to 1 hand with the 20kg. Man was that worth it.

Sadly, even though I kept my percentage of body fat, I've put on 10 lbs. The way the clothes fit, I don't think it was muscle either. Start at 240lbs, and finished at 250lbs.

wow, out of shape

Got out the Enter the Kettlebell Workbook today. I've wanted to do it for weeks, but never did. I'd make excuses.

I figured with trying to do Jiu-Jitsu 2 days a week, and Tang Soo Do 2 days a week, I'd be in better shape.

Day 1, 16 kg was enough to make me take breaks. I'll be repeating this week, that's for sure. Going to have to try and do it early in the morning before work. After work is just a little too hard.

slip and burn

Woke up early (early for me), and worked out. I remember why I don't work out in the morning. body is slow, and things don't really work right.

I did The Furnace again. I like it. But my numbers were not as good as they were last time. I had my foot slide out from under me a few times. It's fun (sarcasm) having to drop back down in a TGU to reset your leg and hand because they're sliding across the carpet.

It was a nice workout though. I enjoyed it. Feel a little better for doing it.

Holy FRAK!

I haven't been working out much lately. Partly because I've been a slacker, partly because I had tons of other crap to do (12+ hours at work are not rare. Nor is working 6 to 7 days a week).

Earlier today Dave "The Iron Tamer" Whitley posted The Furnace to his blog.

I liked it. It was 12 minutes (plus because I messed up setting my Gym Boss right) of fun.

I said in twitter it sounded like the workout I needed to kick me back in to Kettlebell training... I don't think I was wrong on that one.

I forgot

I forgot how good it felt. I forgot how much of an arse kicker it could be. I forgot how hard it was to do that.

None of the ITs is the same thing.

I restarted ETK this week (yesterday, so one day off) with 16kg.

I forgot how great it felt to work out and not be injured. I also forgot how much of an arse kicker 16kg could be. The last couple of tires through ETK I was using the 24kg bell. For everything but the halos. Which probably lead to my shoulder problems, it was just too much bell for me. Normally the 24kg left me gasping for air after I was done, and covered in sweat.

The 16kg took it further. Not only was I dripping sweat, my cloths were soaked all the way down to the skivvies.

7 rounds of swings, with 6 minutes of active rest. 5 rounds of warm up. I could have hit 6, but I forgot the Kettlebell in the other room, and ran over to get it during the first round of warm up.

Then I did push ups. 56 broken into 5 sets. I forgot how hard it was to do push-ups after ETK, and why I do them in the morning and ETK at night.

Now I remember.

it's been that long?

Wednesday:
5 sets of 3 rep pull ups.

push ups
10
12
8
8
25

Never made it to the fit deck, probably just as good.

Thursday:
Tang Soo Do, with lots of squats and lunges for good measure. The place is giving us a hard time about the space again. Not having anywhere to put us. Well gee... If you don't have space for us for us to start at 7pm like you said we would have, I don't think I have the $50.00 for 2 months to pay you... I'll give you 40 instead how does that sound?

Then came home and did ETK.
7 rounds

Friday:
5 sets of 3 rep pull ups.

push-ups:
11
15
9
9
30

ETK:
5 sets of warm up, 5 left right TGU. Dropped the 24kg bell on both sides in the last set. Hurt my elbow in the process. Bell was falling towards my face from the lunge position of the getup, used the left to deflect it, but that meant the left wasn't there to hold me up. Came down on the elbow with the weight still in hand. So my weight and the weight of the kettlebell. Today my elbow hurts for anything that puts pressure on it, like push-ups etc.

Saturday:
Tang Soo Do - Three red belts (highest color belt before Dan / Black Belt). 2 3rd gups, 1 2nd gup (me) so we spent the class on cleaning up our basic motions, then did one step fighting, not allowed to repeat any attack (left then right then no more use). I didn't even hit half of what I knew, against 3 people. Then Bassai, and Chilson Il Ru.

Walked around the area for a little bit. Tossed some Disc Golf frisbees around, checked out the pro-shop.

Forgot to use my HRM, Tuesday and today at TSD, it didn't start for ETK Thursday Night, and I didn't take it for the walk. But I'm probably between 5000 and 6000 (if not over the later) for this weeks calorie count. I'll have to do better next week for wearing it.

Walked around for a while. My legs are tight.

After TSD

So after I got home from Tang Soo Do, I still had to do ETK for day 2. 10 min warm up. Got 5 rounds. First round was hard, my body didn't want to let me do anything. I could barely squat, the halos burned and the pumps... They made me want to cry.

The Get up Portion, my left side has lost all stabilization. It sucked. I'd be in the bent over part of the TGU, and my arm would be wobbling every which way. But only the left side. Right side was locked in great the whole time.

I was trying to pull the shoulder blade back and down (toward the opposite hip) but I think the pushing to the ceiling is what undid all that work. I think I'll try some windmills tonight when I get home with the 24kg bell. After the push-ups and pull-ups, but before the fit deck.

Holy Wow

4 workouts today.

As I said, I've restarted all programs at week 1.

day 1 push up challenge. was rushed. I did bad, but passed the required.
10
12
7
7
10
The last 3 sets were in under a minute, instead of a minute rest between each.

ETK: 5 rounds warm up. 7 sets of swings.

Returned to Yoga tonight. Jogged to it, and from it. It was great, we tore though hard, and did some advanced stuff.

Something New:
Band Assisted pull-ups. I was going to do 5 sets of 3 reps, but messed up my count and did 6 sets. with 1 min rest between them.

ETK was hard. I'll say that. Back has been sore since I got up, yoga and the pumps helped to remind me of that fact. I did ETK last tonight, which I think is part of the reason I found it so hard to do.

Over all, I feel accomplished, and good.

Order of workouts:
push ups
pull ups
Yoga
ETK

20 mins between push and pull
30 mins between pull and yoga
2 hours between yoga and ETK.

Tomorrow... Tang Soo Do. and I'm lighter. I could fit into a size 5 uniform, but won't wear it just yet.

It's been long

got home from work last night, did ETK week 2, day 2. (Remember I dropped back 1 week after injury). Still Holding at 5 per side on my Turkish Getups.

Ate bread on PB really quickly, since I only had 10 minutes to get to power core. Yes it was a bad idea.

I was going to take my 80lbs heavy bag in a fireman's carry, and jog. However I couldn't manage the bag, the water bottle and the yoga mat at the same time. I also ended up having to postpone my leaving. So I ended up driving to the class.

Worked hard, but now that my weight is going down, I don't seem to be burning as many calories. I did a HRM test just before I stopped working out because of my shoulder.

Power Core was a good class though. We even had a 4 minute cardio set. Oh so much fun.

Then I got home, im'd a friend to see how her doctor's appointment went. She called me, and basically moaned in pain. Turns out that she went back to the ER yesterday morning and they sent her home, but she was in pain again. Her doctor's office on-call told her to go back to the ER, and she wanted me to take her. Got there at 9pm. At almost 5am the doctor came in (this is after a bunch of tests) said that they can't find anything wrong. However this was the 4th trip to the ER for this problem since Friday Night. They finally agreed to admit her.

ER exam room chairs, and waiting room chairs, are not the best place to try to sleep. My back is really sore today. I only got about an hour's sleep at the hospital, and that was because my body was at the point where it said "you pass out now".

I missed that, but have not missed it.

Did ETK. 22 minutes of pain.

I missed that. Yet I didn't.

5 rounds of warm up in 10 minutes
wall squats
halos
and pumps

12 minutes of work
30 swings
1 min active rest.

completed through 6 times at 24kg.

Took a few minutes to get into the right mind set on the warm ups. When the timer chimed for the end of the warm-up, I grabbed the kettlebell and wondered what the hell I was doing. It was hard. lungs burnt.

max heart rate 178 (94%)
Min Heart rate 80 (42%)
avg heart rate 142 (75%)

290 Calories.

not of the happy

I can only lift my left arm about 45 degrees before the pain kicks in. I can go higher if I really push it. That's going out to the side. Going forward, I can go higher, and it feels funny if I rotate it to the side but doesn't hurt until I try to put it down.

After talking with the way awesome Jen B, RKC and MD, I'm going to take the next 10 days or so off from things that need my arm. I'm not going to stop training completely, but I'll be taking from today, until NEXT week Sunday off from Kettlebells, burpees, push-ups, pull-ups, etc.

Not sure about the power core or boot camp classes, since they do require arm work.

Not really happy about that. I'll try to jump more rope, hike, roller blade, bike, jog and etc more. Lots of squats, maybe I'll work pistols... Going to practice kicks a lot too.

I'm not exactly happy about this, and I'll go back one week to week 2, when I go back to training. So that means week 2 of the 100 push-ups and week 2 of ETK (but 30 swings both swing days).

That throws my whole calendar out of whack for the rest of this month too.

Not of the good

Got home from work at 7pm. Mainly because I did some running around. Stopped at a dive shop, outdoor store (sun & snow in A^2), and then back to work to look for my house keys and pit-stop.

Ran and walked to "Boot Camp". Feeling saucy, kept asking for more at the end. Everyone was hating me, but it was because they were being quite. I'd say more please, they'd say nothing or groan, and the instructor would take that as group consent. Finally he asked if we wanted more, I asked for plyometrics he said that was the game. So I did some side ways leaping push-ups, Right then Left. Then front and back. Then thigh clap push-ups. Then plank to knuckle push-up.

Then jogged back, not much faster than walking but a little, to my apartment from the complex.

Just got done doing ETK. My back and shoulder have been bothering me. Left shoulder hurts in a strip, back about inch wide behind right shoulder blade.

Remember, I'm doing this at 24kgs (53lbs).

ETK practice round: 5 minutes.
5 r/l Clean & Press. Left hurt something bad, along the strip that hurt. Could hear grinding and cracking. (Think rice crispies).
5 r/l snatches. They were not much better.

Warm Up: 10 minutes
10 wall squats (no problems here).
10 r / l halos (shoulder didn't care for it, but it wasn't complaining. Actually started to feel good).
10 pumps (I had to do the last 2 sets from yoga child position).

I only made it 4 rounds, I wanted to cry during the pumps.

Work out: 12 minutes
40 swings
1 min jumping jacks
40 swings
1 minute kick backs
40 swings
1 min lunge to a slave head to floor
40 swings
1 min log
40 swings
1 min jumping jacks.

40 swings is still really nailing my grip. But I made it through. Tonight could have been better, but I haven't had anything to eat since 7pm, and that was 1 pb sandwich (on potato bread) and one extra slice of bread.

I know my tank is on empty right now.

Shower, and then corn flakes with silk. Then bed.

Undecided if I'll repeat week 3 next week. I'd rather not. I'm still making it to the second time through, so I probably won't.

I really am starting to think that my body is at it's limit, and wants more than just 1 to 2 days rest. But the schedule will not allow it. I'm already cutting back on some of what was on the list. not doing 3 a days, and yesterday (my light day) I cut one workout completely.

remains of last night

I ended up skipping Providence. My grip is still noodley feeling today.

Got home, did 10 minutes of jump rope. Best streak I had was 50 in a row. It was ok, I was on the patio, I tried to start in the grass, but it just didn't happen. Kept getting tripped up on every twirl. the "rope" was all coiled too from being wrapped tight around the handles and sitting in my Tang Soo Do bag for so long. It's one of those plastic speed ropes that Everlast sells.

Then I had corn flakes with fresh strawberries in syrup. Quarter the strawberries, and sprinkle with sugar, syrupy the next day. Yummy good. had what was left with my corn flakes for breakfast today too.

About an hour after jumping rope, I started up ETK. While watching Star Trek: TNG. For some reason I like working out more when there is Sci-Fi on.

Week 3 starts with adding 5 more minutes to the workout. At least the version of ETK I'm doing (The AOS:ETK Workbook). The first five minutes are practice. Practice the Clean and Press and the Snatch. I did sets of 5 per side. 2 times through. First time through I did Dead Clean and Press, with long cycle snatches. Second time through I did long cycle C&P with dead snatches.

Then I did the Warm Up round. Made it through 5 times, just barely, I was rising from the last pump when the timer chimed.

Then I went after the 40 swing workout set. 40 swings at 24kg really really works the grip. Last set I had to break it up, never setting the bell down. I did 20 2 hand swings, switched to 5 right hand, 5 left hand, and 10 2 hand swings.

My legs and my forearms are sore today. Tonight it's ETK TGU day, and the core conditioning class.

Ready... Hit it.

Title from Mythbusters last night. I liked how the pilot kept saying that before maneuvers. Used it as my slogan for working out today.

Did ETK (Work Book) week 2, day 3 today. 30 swings, minute active rest. The swings were killer on my grip. 24kg, not fun. But that's why I do it, to become better.

Then like last week, about 30 minutes later, I went to the Apartment Complex's "Boot Camp" class. Got 6lbs balls this week. Heaviest he has (toning balls). He asked if my Core was sore from the Power Core class. I answered truthfully. Back was sore after, but felt nothing yesterday or today. I looked at me like I was insane, and said he didn't want to see what my workouts at home were like. I suggested Turkish Get Ups at one point in class, showed it. Girls in the class whined and said no. Liked what he gave us even less. :-)

Rocked boot camp.

Then invited him over to see what my work outs looked like. Introduced him to the calendar, the 100 push up challenge, my heavier and heavy kettlebells (He's met the 16kg before). Loaned him my copy of Art Of Strength's Kettlebell Clinic volume 1. I'll get it back Tuesday. Showed off my Power Tower. I asked him how much he thought I weighted. He looked me up and down a few times, thought about it, and finally said 205. I laughed. Still floating at 240. He asked if my workouts were causing weight loss or gain. I said holding steady. Showed him a negative pull-ups (controlled lowering), since he asked what they were while looking at the FitDecks. He'll probably pick some of those up. he was really interested in them.

Now, if I could only get him to Joust Fitness to play with the kettlebells there. I think he'd enjoy it.

Ow.

I need to figure out a better way to do this. Doing programs back to back like this is just too hard.

Morning Pre-Breakfast.
Week 1, Day 3 of 100 push-up challenge.
11 (2 minute rest)
15 (2 minute rest)
9 (2 minute rest)
9 (30 seconds rest)
31
---
75 Total

About 10 minutes later or so I did:

Enter the Kettlebell Week 1, Day 4:
Warm-up, 4 rounds in 10 minutes
10 wall squats
10 R/L Halos
10 pumps (really really had problems).

Workout 3 rounds in 5 minutes
1 R/L Turkish Getup.


I wore my heart rate monitor wrist unit for the first round of push-ups. It was causing problems my wrist hurt. So I took it off for the rest of the rounds.

Wore it on flipped around on the wrist (face on the inside of wrist) for ETK. But My shoulders and legs couldn't take the pumps in the warm up. Ended up doing them from the Child position in yoga.

Even after that, my body didn't want to do the Turkish Getups, but at least the left shoulder was more stable, even if I did get 2 less rounds in than last time.

Bring it

Tonight was hell. two workouts with 30 minutes rest between them.

Started ETK just after 6:30pm.
FIVE rounds of warm up in 10 minutes. Each round looked like this:
10 wall squats (but I messed up the first round, did 12).
10 Right Halos.
10 Left Halos
10 pumps.

Work out:
20 Swings
58 Jumping Jacks
20 Swings
kick backs (still can't do the mountain climbers)
20 Swings
Push-up to a squat thrust
20 Swings
Jog

20 Swings
59 Jumping Jacks
20 Swings
kick backs
20 Swings

Might have gotten a little further but I missed time in an active rest looking for Captain. He made a really strange squawk and then got real quiet. I was on the last swing at the time, dropped the bell and went running looking for him. Found him on top of his cage. Don't know what the deal with the strangled squawk was. He never makes that kind of noise.

Then I got dressed (did the ETK in a pair of shorts), ate quickly, and then ran off to the Apartment complex's club house for the Boot Camp class. Was given a 5lbs ankle weight, and 4 pound balls for the hand. I asked for and got 5lbs balls though. The trainer, only other guy in the room (lots of ladies though) was using 4lbs. Everyone was trying to talk me into lighter weights.

Hour work out later, I felt good. Warmed up, not really feeling worked out. Asked if we could do more. The class looked at me funny. The Kettlebell classes at Wate-man and Joust Fitness are harder than the boot camp class. I tore it up with the 5lbs weights.

My hips and shoulders are starting to feel it, but I don't feel like I was murdered, like I expect from a boot camp class. I was warned that he made the class harder when men show up to it, but I took what had to give me and asked for MORE! Yes there were some things I had problems with, and didn't get as many reps in as I would have liked on some sets.

I also learned, ETK in the morning on Tuesdays (power core days) Thursdays (Boot camp Days) and Fridays (Joust Fitness Kettlebell class days).

Lastly, everyone was in shock of my shoes at the Boot Camp Class. They didn't know what to make of them. Went and got pizza after wards, and a guy was blown away by them. Asked all kinds of questions, thoguht they'd cost way more than I paid.

And Paul Coffee is at the hockey game.

Last night Tang Soo Do.

Last night was awesome. Got to class before it started. Took one of my 16kg kettlebells in with me. Changed in to my uniform, and then started my workout.

My goal was 100 continuous swings. No stopping.

I did all 100, I mixed it up starting and ending with two hand swings, right and left hand swings, and a couple of hand to hand swings when I changed hands.

By 70 my glutes and hammys were on fire. But I pushed through. Some of the kids in the kids class, about 2/3 of them were watching me, along with the masters.

Then I ran the kids class. Started with jumping jacks. The rule was be at the top when I'm at the top. Started at regular speed for the first 5, then the second 5 were at double speed, the last 20 were at triple speed. From there we went into buprees. They didn't keep count for the first half, about 8 or so. I kept cound for the last half. 8. So about 16 in all.

Then we did Range of Motion, look up and down a couple of times. left to right, rotate the neck around, windmill the arms forward and back, twist at the waist, circle the hips, rotate the knees, rotate the elbows and right ankle, rotate the wrists and left ankle.

After the windmills since our arms were straight out, I had them do static lunges. Right then left equals 1.

Then we did some stretching of the legs, toe touches and things. double wide legs (started at shoulder width), walked it out, we did our best to do 2 1-arm push ups. switch hands repeat. Then we did 20 twisting situps. and finally finished the warm up with 25 push ups.

While we were doing this, one kid was testing, and the other master got out the mats for break falls.

Demonstrated the front fall roll, helped the kids through it twice. Then we got three kick shields out, stacked them on top of each other, and let the colored belts (higher in rank than the white belt) jump and do the roll over them. Then I got out one of the community center's plastic high chairs, and cleared that without even trying. the parents were impressed.

Then we did side falls, and back falls. Then showed them how to do a take down, a simple one, and let them try 2x each. After that was one steps, then class ended.

8 kids got promoted last night. 4 white to orange, 3 orange to green, 1 green got a stripe. I think the last one messed himself out of a double promotion. There was talk before the test day that they were thinking about doubling him. He's had a slight attitude problem of late though. Not really putting effort into things, including his breaking. I think that's what kept him from getting doubled.

See he's in the front row, because of his rank and the class size. When we were doing the push-ups, when he thought I wasn't looking, he'd not do them. During the second set of burpees (10 more for punishment because people were talking), he wasn't jumping. Some of the others were not either. I said next person who doesn't jump, causes these to become harder (full body attack, deck squats instead of rock bottom squats). Everyone started to jump after that was said.

Then the adult class.
We didn't do a warm up. See the adult class is supposed to start at 7:00, but due to space we don't usually get started until 7:30, and have to waste even more time on the warm up, what 7-7:30 is supposed to be. At 7:10, I told the other 2nd gup (I've got time in rank and closer to my black belt than he is at this time) to warm the adults up. One adult came in at 7:30, and wasn't happy that we were already lined up and warmed up. The masters are trying to get us more space so we can start at 7:00 like we are supposed to.

Anyway we went straight into basic motions, combo motions and jump kicks. for the second time that night, I had sweat dripping off me heavily.

Then we did break falls, same as above, but 4 of us went over the high chair. :-) We also added 2, back roll to fighting stance, and front dead fall. I think only 2 of us can manage from a full stand on the dead fall.

Then we did forms. I kept messing up for some reason. Finished with some sparing. Then we had our the promotions for our class. 1 white to orange, 2 Green 2 stripe (4th gup) to red no stripe (3rd gup).

It'll be nice in the fall, to have 4 red belts up front. We're going into our 6 week break now, last class is tomorrow, we might have 4 red belts there, but probably not. I probably won't make it. I also know that T, the other 2nd gup won't be there for the summer.

Life lately

Kettlebell:
So I haven't been to a kettlebell class for the last 2 weeks. Mostly because of bad timing. 2 weeks ago, I made it to class late, wasn't going to change and play catch up since they were mostly done with their warm up. Last week I didn't get out of work on time. 10 hour shift. Wasn't supposed to be but bad things happened and it took a while to get out of here.

I've played around with some on my own but nothing serious. I did some swings last night focusing on my hip snap and tightening the glutes... Man did that hurt. But in a good way. it was only 20 swings, @ 24kg but man. MAN. I might try it tonight (after I get back from the funeral home) with 32kg.

Martial Arts:
I haven't made it to the Saturday classes, I've been getting up to late to go. Usually waking up half way through the class. Otherwise nothing major going on in class. One of our Masters passed away over on Sunday. He hasn't been to our school in a long time.

The only other thing Martial Arts wise, we did free fighting again last night. I was all over the tall guy, faced him twice, and the fast guy, faced him once. T has gotten a little better at control. I only have one bruise in my arm. Not even sure it's from him though. Could be from J. I was blocking and countering as fast as T could throw things. He also got my foot stomps. I'll step on a person's foot to hold them there, while I pound. I've never been able to do that with him before.

J kept running all over the place, and having to stop to catch his breath. He's got a better body shape than I do, but I guess I'm actually in better shape than he is. Second fight, less than a minute in, he was soaked in sweat, backed off, doubled over and saying no more.

Oh, and when I give out punishments now, we do burpees not push ups. Next will be full body attacks (deck squat to a push up to a squat to a jump). Some people enjoy doing push ups, and don't care if that's the "punishment". So I made it harder.

Death:
A guy who was a black belt when I was a kid, and a master when I went back to MA as an adult, passed away over the weekend. He was pretty young, 53 years old. He got melanoma and it wasn't caught until it was already in stage 4. Meaning it was into his internal organs. Treatment didn't go to well, and he's been at home in a hospice environment for the last few weeks. He was a 6th Dan, but probably should have been 7th (Grand Master), my master (who is older and been a DAN as long if not longer (5th dan)) said he's going to refer to Master Burns as a Grand Master.

Back in 2002, the city closed my school for the summer. We train out of the community center, and they didn't think there was enough people to justify having summer classes. So I went and trained under Grand Master Drouillard. Master Burns would pretty much run the class. The grand master would turn it over to him to run.

I'm going to the viewing tonight, and the funeral tomorrow. Even though I knew who he was, and trained under him at one point, I still feel like an impostor for going. I doubt he'd have known or remembered me, if he was healthy.

Other things:
Been working on pull ups and push ups. I can do 4 assisted pull ups with a Super Band, the 1 and 3/4 inch one. Did 5 sets of 10 pushups last night.

Captain's feathers have grown back pretty well, from his accident. Took him to get his claws trimmed over the weekend. That was fun.

Haven't been to yoga for 2 weeks now either. Yoga Mondays, kettlebell class Fridays.

Work is work.

tonight's workout

Warm up was
100 jumping jacks in the grass
Range of Motion

Workout
17minutes 38seconds.
10 Burpees
10 2 hand swings @ 32kg
9 Burpees
10 2 hand swings @ 32kg
8 Burpees
10 2 hand swings @ 32kg
7 Burpees
10 2 hand swings @ 32kg
6 Burpees
10 2 hand swings @ 32kg
5 Burpees
10 2 hand swings @ 32kg
4 Burpees
10 2 hand swings @ 32kg
3 Burpees
10 2 hand swings @ 32kg
2 Burpees
10 2 hand swings @ 32kg
1 Burpees
10 2 hand swings @ 32kg

Warm down:
100 m (I hope) walk.

My original goal was to do more, but my legs were really hurting after the jumping jacks (calves), and my thighs hurt on the burpees. I don't remember working them that hard the last few days.

Went to where the Self Defense class used to be held. Met one former student, we went out for a walk. About 30 to 40 minutes. Down and up a hill, through grass and a trail.

Don't have it in me to do anymore tonight. I was looking forward to Joust Fitness's workout of the day:
wod: 20 dbl squats, 100m waiters walk, 20 push press, 100m wtd lunge (low carry). 3 rounds. Whoa WTF difficult.

And to finish my day, I wanted to do today's workout from Sandy Sommer.

Too many good choices today. Not enough time, or energy in the tank.