Oct 12 - 17

Monday - Workout at rec center today - 5:42pm until 7:10. Start with a walk inside as my warm up,  quick deep squat and stretch, then 5 rounds of this Trevor's Instinct kettlebell workout in the CrossRit room:

• 5:56 round 1 of w1/26.4 -5:58
• 6:00 round 2 w1/26.4 6:02
• 6:04 round 3 w1/26.4 6:06
• 6:08 round 4 w1/35.2 6:10 woo!
• 6:12 round 5 w1/26.4 6:14
• kinda cool down of 10 swings w1/35.2
• 10 squats left hand holding/26.4 
• 10 swings w1/35.2
• 10 squats right holding/w1/26.4 
• 6:22 sally up - 6:26
• 6:28 L sit practice of this fb video- assisted hold & one leg assisted -6:35
• 70 second dead hang
• 30 second Handstand, I think my upper body is done 6:41
• Kettlebell bottoms up presses right with 1/17
• KB bottoms up presses left with 1/17 woo I got it!
• 6:55 treadmill, 14 min, 4x 30 seconds sprints at 3% incline, Cool down 

Tuesday - 4pm - per Dr Berg recommendation as the best exercise to lower blood pressure (here) four 2 min wall sits with 2 min rest in between, total 14 min, was pretty brutal. Do 3x a week

6:30pm - quick trail run/walk up techy and then back down to Lisa. 1.47 miles, 34 minutes. The creek is really high after all this rain! No chance of crossing the creek today. Then 7:20pm to rec center - 20 min sauna and 40 min swim, mostly backstroke, done at 8:30 

Wednesday - 4:50pm Kettlebell walk, from 1st bridge to 2nd, about 2 miles total (1.97) 48 minutes. 

I held the kettlebell in briefcase, backpack, and press on the way up, alternating between left and right arm every 2 1/2 minutes (press only 2 minutes), then on head on the way back to the car. 

then this MsRomelyn ab sequence, 60 reps of each (2 rounds, 30 reps each) 

Thursday - 12 noon - Dr Berg wall sits four 2 min wall sits, 2 min rest in between, 14 min total, lots of stretching and handstand practice, hamstring stretches.

2pm - ride up LCC to ruins and techy, ended at trailhead (Corey drove to the trailhead) 9.6 miles, 1 hour 28 min

Friday - 2 mile walk at Lisa and south of Techy, 

Saturday - 8am Rec center with Corey

• Overhead barbell press - just bar 10 reps 3x
• Barbell snatch 10 reps 3x
• Machine Triceps extensions 3x 10 reps 80 lbs
• Machine chest fly 3x 10 reps 70 lbs
• Calf raises 100x
• Tricep overhead extensions 1/25 3x 12
• Shoulder stretch
• 50 walking lunches with 45lb
• 3 rounds of Trevor w/20
• 50 walking lunches with 45lb
• 60 alt Halos w/15
• 20 helicopters both hands
• 2x 10 helicopters right, 10 left Hand
• 2 min wall sit 4x (2 min rest between) so hard
• Mucho stretching
• L sit practice