See BamaDave Run (and Lift)

[lance02]

Nice pullups Dave.

[RacerBill]

Originally Posted by BamaDave

We Southerners have delicate sensibilities!

Yeah, 'delicate sensibilities' is spelled W-U-S-S

Take care of that shoulder, Dave.

[BamaDave]

Thanks, y'all! Well, except for the "wuss" part. :p

---

FRI. 12.14.07
AM RUN

DISTANCE: 5.05 miles
TIME: 36:39
AVE. PACE: 7:15/mile

-- Well, that was my best run in several weeks. It just seemed like a good morning. The temps were perfect - 39° with a little fog around! I think the fact that I didn't feel like a brain dead zombie on a Friday morning for the first time in about 4 months helped me out this AM.

I'm essentially done for the semester with grades reported - just a few stragglers to take care of with makeups, and then I'm done as of Monday. I've been working on overdrive since about the first of July when I taught a Summer course that I hadn't taught previously, and suddenly I don't have stuff to worry about for a few weeks. I should be able to ramp up the weights and running, at least until things crank up again in mid January.

[twinsavsvikingsfan]

That is a nice run!

[kmwest]

The San Diego country station DJ said it was "cold" when overnight temps dipped into the 30s. Pansies.

[BamaDave]

Well, I'm going to get paid back this morning for all of my weather trashtalk. It's 33° and very windy outside (probably will be colder up on top of the "mountain")- definitely not a Bama morning! Of course it's probably about 8° up North with lots of snow and ice.

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SAT. 12.15.07
PM WORKOUT
"DECK OF CARDS"

-- I saw Jeff mention this in a thread on the Training forum, so I decided to check it out and give it a try since I needed to get a fairly quick workout done before heading out for my wife's office Christmas Party (yawn).

I decided to do HEARTS = Pushups; DIAMONDS = Pullups or Chinups (alternated); SPADES = Burpees; CLUBS = Sit-Ups.

TIME = 34:45

This is a good workout - CrossFit should add this to their repertoire. As usual, I got bogged down by the Pullups/Chinups. I start out reasonably well, but with 105 total for the workout... I just don't have that much endurance for those. I was doing lots of singles by the end. Of course, the Burpees are the exercise that really gets the heart pumping - I seem to have pretty good endurance for those.

[BamaDave]

SUN. 12.16.07
AM RUN

DISTANCE: 6.45 miles
TIME: 48:18
AVE. PACE: 7:29/mile

-- It wasn't as windy as I expected and was actually pretty decent weather for a run - cloudy and 33°. With a sweatshirt and thin running gloves (some kind of knit stuff - got them in a marathon packet a few years ago), I was very comfortable.

[RacerBill]

Hmmm... 33 and windy. Sounds like winter if you ask me.

I think Deck of Cards is one of Ross's most brilliant ideas. That's a nice time, Dave!

[bigDman]

i did the deck of cards workout with pushups burbees pullups and bw squats and that was intense. So I feel your pain

[GG300]

Well, I'm going to get paid back this morning for all of my weather trashtalk. It's 33° and very windy

We were digging out of 6" of snow on Sunday but we are scheduled for 4 days above freezing with rain forecast for Saturday. We have gotten over 15" of snow since Dec 1. 33 and windy is shirt sleeve weather up here.

[BamaDave]

Yeah, Deck of Cards is a keeper, even though I did a lot of swearing at the cards!

Gregg, I need to haul my family up there so we can actually see some snow. With the trend toward warmer Winters the past several years, we don't get any.

----

TUES. 12.18.07
PM WORKOUT

NROL STRENGTH I - WORKOUT A (#2)

A. SQUATS: 6 x 275#; 1 x 320#; 6 x 285#; 1 x 345#; 12 x 265#; 20 x 230#

B. and C. SUPERSETS (no rest between sets/ 90 seconds rest between supersets)


B1. BULGARIAN SPLIT SQUATS: (20# each hand): 15; 15; 13 ea. leg

B2. STEP-UPS: (25# each hand): 15; 15; 15 ea. leg


C1. BACK EXTENSIONS: 10; 10

C2. SWISS BALL CRUNCHES: +50#; 10; 10

-- Well, it's actually been three weeks since I did the first round of this workout! Nevertheless, I still added weight to all sets of squats. I'm looking forward to some hard workouts the next few weeks, and hopefully I will be able to keep the momentum into the Spring semester if I can avoid zombiedom.

[kmwest]

Originally Posted by BamaDave

With the trend toward warmer Winters the past several years, we don't get any.

Only a southerner would end that statement with a !

[liftintexas]

Originally Posted by BamaDave

Gregg, I need to haul my family up there so we can actually see some snow. With the trend toward warmer Winters the past several years, we don't get any.


A. SQUATS: 6 x 275#; 1 x 320#; 6 x 285#; 1 x 345#; 12 x 265#; 20 x 230#

Envious of those squat numbers especially - great job.

Snow - I believe it's overrated. I only want to see if I can ski down it.

[BamaDave]

Thanks! My legs are very sore right now.

--

WED. 12.19.07
AM RUN

DISTANCE: 6.2 miles
TIME: 49:41
AVE. PACE: 8:01/mile

- Well that sucked. I couldn't seem to get my legs to unwind. I even did a mobility/dynamic warmup. And they are super-sore this morning.

[twinsavsvikingsfan]

Man, Dave, your workouts are looking good. Especially those squats! It looks like you're getting some speed back, too. Are you still contemplating the 50K this spring?

Just so you know, it's all of 22 outside this morning. A veritable heat wave.

[GG300]

20 x 230#

Dave my quads hurt just reading this, nice work on the squats.

[BamaDave]

Thanks, guys!

Jim, I am not considering the 50K's anymore. I haven't done enough training. I could probably get myself in shape enough to make it through one, but I would rather do one well. Maybe next year! I may try to find a 1/2-M this Spring if I can get some decent training done.

---

THURS. 12.20.07
PM WORKOUT

"DECK OF CARDS"

HEARTS = Burpees
DIAMONDS = Chinups/Pullups
SPADES = Dips
CLUBS = Pushups

TIME: 47:23

I decided to do "Deck of Cards" again - but this time I substituted dips for the sit-ups. And that added a lot of time to the workout! I even had to just blow off the 51st card when it turned up as 10 Dips. I couldn't do anymore - my upper body was trashed!