Pierini's December 2006 Workouts

Sunday, December 24, 2006

Complete rest day. Tried to take a nap in the late afternoon but I couldn't pull it off. I'm going to Midnight Mass which will last 2 hours, then a reception which means I'll probably get to bed past 3:00 a.m.

Tomorrow will be another rest day as I'm getting up early to make the rounds, getting back home for a late afternoon Christmas Day dinner of homemade tamales.

Merry Christmas!

[CF-OC_gal]

Eat big for me and welch!

Have a wonderful celebration P.

[gymgirl]

sounds like a fun day! eat lots and merry christmas pierini!

Monday, December 25, 2006
Complete rest day.

Interesting is that I didn't eat excessively overall, cheese and crackers in the morning and a 3 tamale dinner with rice and beans for dinner. BUT, I ate about 8 pieces of See's candies and that's absolutely disgusting as it shows my true weakness and guy's don't like to show their weaknesses. There's a alot more candy and some cakes floating around the house, but I think I've hit rock bottom and am ready to go cold-turkey with that stuff as I generally did for all of this year.

I'm going to work and go to the gym this afternoon. I'm not quite sure what I'll do but it will include running. Have a great day!

Pax Domini sit semper vobiscum.

Tuesday, December 26, 2006

Arrived at the gym at 4:00 p.m. Today I trained with a karate buddy. I gave him a 7-day guest pass to my gym and talked him into doing a CrossFit-type WOD with me. We did the following WOD which I got from Ross Enamait's "The Underground Guide To Warrior Fitness":

Complete 4 rounds for time of the following:

burpees x 12, then pushups (we did them on our knuckles) x 24, then BW squats x 36, and finally a 400 meter run. I was planning on doing the 400 meter run on the treadmill at 1% incline and my buddy was going to do 400 meters on the Concept II rowing machine. Half-way through the first round of BW squats, I whimped out and decided to do the 400 meters on the rowing machine also.

I completed this WOD in 25:40. Never did it before so this is my starting point for future comparisons.

Tough, tough, tough as I knew it would be. My burpee form was good for all rounds and I did them as Ross says they should be done: with a pushup. 1st round pushups were unbroken but all other rounds were broken, generally 4 sets of 6 reps. All BW squat rounds were unbroken. Average time to complete 400 meters on the rowing machine was 1:50 as I decided that the rowing was the "resting component" of the WOD.

I've had this workout on my to-do list for at least 2 years and I've consistently dodged it like a bullet until today. I suppose I'll do it again but not anytime soon.

Not sure what I'll do tomorrow. I really need to get a running workout under my belt since my New Year's Eve 2-mile fun run is right around the corner.

Have a great day!

Pax Domini sit semper vobiscum.

Wednesday, December 27, 2006
Arrived at the gym at 3:15 p.m.

Elliptical trainer - 10 minute warmup at resistance level of 5 and incline level of 5.

6-grip pullup/chinup medley - 2 minute recovery between sets. #1 = standard grip pullups x 18 - #2 = standard grip chinups x 11 - #3 = close grip pullups x 6 - #4 = close grip chinups x 7 - #5 = wide grip pullups x 5 - #6 = wide grip chinups x 8. Total of 55 reps.

Bar dips - 5 sets of max effort with 2 minute recovery between sets.
22-15-10-8-12. Total of 67 reps.

Treadmill running at 1% incline - 800 meter warmup at 7.5 mph, then intervals of 400 meters at 9.5 mph (6:19/mile pace) with recovery of 100 meter at 6.0 mph x 5 rounds without the recovery for the 5th round = 2 miles in 14:12 (7:06/mile pace). I didn't wear my HR monitor today. I'm giving it a well-deserved rest.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Thoughts - I did really good on the pullup/chinup medley today. My first set of standard grip pullups was 18 reps and this tied my PR that I last did on 2/18/2005 when I self-administered the Marine PT test to myself. I haven't been able to repeat that effort since so I'm happy with today's performance. Also, the total of 55 reps for the 6-grip medley is a PR so today was a great pulling day. It seems the quickie morning and evening pullups I've been doing in my basement using my new pullup/dip unit is paying off so I need to keep that up. A little off today on bar dip performance due to the pullups/chinups. Running felt really good and smooth today, actually pleasant and enjoyable after yesterday's brutal WOD. Overall, I felt good today and that feels great.

Have a great day!

Pax Domini sit semper vobiscum.

Thursday, December 28, 2006
Arrived at the gym at 3:15 p.m.

Warm-up - 5 minutes on the elliptical trainer with resistance and incline both at level 5 (max is 20).

Quickie core workout - #1 = v-ups x 30 - #2 = GHD back hyperextensions x 30 - #3 = ab plank x 3 minutes.

Power cleans and push presses - haven't done these in 22 days due to fun-run events. Today: 120 lbs. for 5x5.

Elliptical trainer - a final 10 minutes of this:

#1 = 4 minutes warm-up with resistance and incline both at level 10.

#2 = 4 minutes Tabata cadence - 20 seconds pedal to the metal intensity and 10 seconds recovery x 8 rounds = 4 minutes. Started at resistance and incline both at level 10 for the first 4 rounds, then resistance and incline both at levels 12-14 for the second 4 rounds.

#3 = 2 minutes cool-down with resistance and incline both at level 10.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

I enjoyed this workout. Have a great day!

Pax Domini sit semper vobiscum.

[gymgirl]

hey pierini!

good job on the pull-ups on wednesday, and for hitting a new PR! it definitely seems that your new dip/pull-ups unit at home has helped!

today's workout looking good too! love seeing those cleans and push-presses in there. your tabata intervals on the eliptical must have been brutal too.

fun run in only a couple of days!

[JDR3]

I thought I was going to start seeing some more CF WOD'S here!
What gives?


LOL, just giving you a bad time!! Good job.

Friday, December 29, 2006
Complete rest. I needed it. But I did sit in front of my fireplace in the morning and stretched my legs. I like my fireplace.

How's this for a shorty. I'm usually wordy. Have a great day!

Pax Domini sit semper vobiscum.

[minime]

hi pierini congrats on the 18 pullups - that is a lot of pullups for a middle aged man like yourself

that WOD looks tough! 12 burpees alone for four rounds would be tough! this may be on my list for two years before i get round to it!

Saturday, December 30, 2006

8:45 a.m. - Saturday morning dojo workout.

11:00 a.m. - in front of my fireplace - stretched my hams, quads, glutes, calves, etc.

4:00 p.m. - about a 2 mile pleasant walk to run some errands. Afternoon weather was nice for this time of year.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. My New Year Eve 2-mile fun run is at 7:00 p.m. I'll post my results afterwards before the year ends my time. Bye!

[CF-OC_gal]

Have fun on your fun run!

The local Running Rooms are having a Resolution Run open for anyone on NYE. You can run or walk a1K or 5k or run a 10k. Too bad I'm working that day or I'd give it a try just to see.

[.V.]

Just poking my nose in to see what you are up to. Still going strong.

I like my fireplace too. OK, so it's really just a glass front wood stove but I still like it. We don't stretch in front of ours though. It's for cuddling. Well, my wife stretches in front of it, sort of...I gave her an inversion therapy table for Christmas and guess where she put it???

Oh yeah, do have some fun on your run. I still don't get the idea of a "fun run". Nothing fun about it.

Sunday, December 31, 2006

This evening at 7:00 p.m. was the New Year's Eve 2-mile fun run. As I said before, I invited a young priest from France at my church to run with me, Father Jerome Lebel. He was supposed to be around 2 minutes or more slower than me, or so he said.

We warmed up for about 1 mile running from the race starting point to the State Capitol, then back. It was a good warm-up.

I ran the 2 miles in 13:22 or a 6:41/mile pace. As my goal was to run it in 13:30, I met my goal and I'm happy with that. Father Lebel was 2 seconds behind me. I wonder if he was being nice as he is 19 years younger than me. Only he knows for sure.

My average HR was 168 bpm (91% of max) and my highest HR was 173 bpm (94% of max). My goal was to run within 165-175 bpm for the run and I did so for 12:24 of my time. This was definitely my anaerobic zone and I even spent some time in the red zone the last 800 meters of the run, most definitely once I saw the finish line.

I'm pleased with my effort. About ready to jump in the shower, then take in some activities, but try to get to bed at a decent time as tomorrow is our annual New Year's Day early morning dojo workout.

Thanks everyone for your posts that have encouraged and supported me throughout the year. Although I am quite motivated as far as my fitness goals, your kind thoughts and great suggestions have contributed to what I have done this year, and for that I am most grateful.

I'll see your next year. I'm starting a new thread.

Pax Domini sit semper vobiscum.