Jan 04 2010 - Where is my motivation?

I put off my workout until it was very cold and dark. Big mistake. I need to lift when the sun is shining and the bar temperature is above freezing.

Strength
Squat 3 sets of 5 reps (105kg)
Press 3 sets of 5 reps (35kg)

Conditioning
5 Rounds as Quickly As Possible
. 20 Ball Slams (20kg KB)
. 10 Broad Jumps

I'm de-loading the press and working back up to my current sticking point of 49kg. Hopefully the lower weight will let me recover fully and break through the barrier.

The broad jumps tired out my low back in a hurry. Kettlebell slams in the garden in winter are less than joyous. Once the bell broke through the frozen layer of ground and started sticking in the mud beneath I had a slippery, colder kettlebell to deal with. Again: work out in sunshine, be happy!

DEC 12 2009 - Gardening and Roller Derby

Conditioning
5 rounds As Quickly As Possible
. 3 Power Snatches (75% 1 Rep Max)
. 6 Ball Slams (40# ball)
. 9 Ring Dips
. Rest 45 sec

Compared to the power cleans yesterday, the snatches were much more smooth. The rest period after each round let me push through a little harder. The dips were the sticking point yet again. They got hard after the first round, which was sooner than I expected. I used 45kg for the power snatches and a 20kg kettlebell for the ball slams. The kettlebell left some decent-sized craters in the flower bed.

This evening I got to see Chattanooga's roller derby gals at their first home bout - an exhibition event drawing a crowd of about a thousand. It was good fun. Looked like the gals were working hard and having fun smashing each other up. The rules are still a bit beyond me, but it looks like the female equivalent of hockey, in that fighting is an encouraged part of the game.