This morning I rode my bike to class and home, about a 7km ride. I like when I can incorporate cardio into my day in a way that doesn't take up too much time. This way I kill two birds with one stone, since it takes only 20 minutes to bike to school, and 30+ on the bus.
After that I did some shopping. I bought mostly nuts and dried fruit at the Bulk Barn (including cashew butter which I'm really pumped to try!) and some local organic free-range meats from a butcher. More on nutrition to come!
After that I hit the gym with the following WOD:
-500m row
warmup consisting of: 10 lat pull downs @ 70lbs FAST, 10 pushups FAST, 10 thrusters @ 40lbs FAST, 10 bench dips FAST
-10 pectoral flyes @ 45lbs x 3 sets
-10 anterior delt flyes @ 30lbs, 30lbs, 35lbs (3 sets)
-10 bumbell bench presses @ 20lbs each dumbbell x 3 sets
-10 toe touches, v-sit with 12lb medicine ball side to side x 2 sets
Tonight I'm meeting my friend at Canadian Blood Services for our donation. I'm a big advocate for blood donation and I even set up a programme at the office I work at to try and get people involved. If you've never donated before, it's easy and you can literally save up to 4 lives with one donation. It only takes an hour of your time and there are cookies after! Please consider becoming a regular blood donor if you aren't already.
You can read more here: www.blood.ca
Showing posts with label WOD. Show all posts
Showing posts with label WOD. Show all posts
Tuesday, July 5, 2011
Monday, July 4, 2011
Nike+ and my WOD
I wanted to talk about Nike+, something that I really got hooked on last summer and just started using frequently again at the end of June. Nike+ is a really cool gadget and community that Apple and Nike came up with together.
What you need:
-iPod or iPhone
-Nike shoes (Frees are my favourite)
-Nike+ sensor and chip
How it works:
You use your iPod or iPhone to pre-program your workout. For example, this morning I programmed in a 5k run and hit the trail. As you run, you can listen to music but the sensor (located in your shoe) "talks" to the chip in your iPod and lets you know how far you've gone. Through your iPod, over your music, you are told where you are. You can choose how often to get updates, ie "Half-way point", "Two kilometres to go" etc. You can also press the centre button on your iPod anytime and find out your pace and time.
When I got into outdoor running last summer, this gadget really blew me away and I am continuing to love it. The Nike+ community is also really cool, all of your runs are recorded and graphed for you on the Nike+ website (see "Run with me" under Links to the right of this post). I think this product is great, and super-motivating to keep running. If you're motivated by numbers like I am, check out this really cool product, and friend-me on the Nike+ site!
My well-loved Nike Frees, iPod (with Nike+ sensor inserted in the bottom) and chip that fits inside the left sole:
In addition to my 5k trail run this morning (in 25:04 according to Nike+), my WOD is as follows:
-1000m row warmup (4:40)
-50 air squats
-glute machine 15 each side
-25 air squats
-glute machine 10 each side
-10 preacher curls, prone curls, 90 degree curls, hammer curls @ 17.5 lbs, 20lbs x 2 sets, SLOW
-10 overhead tricep presses @ 17.5lbs, 20lbs , 10 bench dips x 2 sets, SLOW
-10 toe-touches x 2 sets
-1 minute of plank x 2 sets
-15 supermans x 2 sets
Happy Monday.
What you need:
-iPod or iPhone
-Nike shoes (Frees are my favourite)
-Nike+ sensor and chip
How it works:
You use your iPod or iPhone to pre-program your workout. For example, this morning I programmed in a 5k run and hit the trail. As you run, you can listen to music but the sensor (located in your shoe) "talks" to the chip in your iPod and lets you know how far you've gone. Through your iPod, over your music, you are told where you are. You can choose how often to get updates, ie "Half-way point", "Two kilometres to go" etc. You can also press the centre button on your iPod anytime and find out your pace and time.
When I got into outdoor running last summer, this gadget really blew me away and I am continuing to love it. The Nike+ community is also really cool, all of your runs are recorded and graphed for you on the Nike+ website (see "Run with me" under Links to the right of this post). I think this product is great, and super-motivating to keep running. If you're motivated by numbers like I am, check out this really cool product, and friend-me on the Nike+ site!
My well-loved Nike Frees, iPod (with Nike+ sensor inserted in the bottom) and chip that fits inside the left sole:
In addition to my 5k trail run this morning (in 25:04 according to Nike+), my WOD is as follows:
-1000m row warmup (4:40)
-50 air squats
-glute machine 15 each side
-25 air squats
-glute machine 10 each side
-10 preacher curls, prone curls, 90 degree curls, hammer curls @ 17.5 lbs, 20lbs x 2 sets, SLOW
-10 overhead tricep presses @ 17.5lbs, 20lbs , 10 bench dips x 2 sets, SLOW
-10 toe-touches x 2 sets
-1 minute of plank x 2 sets
-15 supermans x 2 sets
Happy Monday.
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