July 29 – P90X Legs and Back / July 30 – P90X Core Synergistics + Hiking

August 11, 2009

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I have been lax in updating my blog due to it being hot out and also being tired following my workouts, so here goes…
– FlashAddict

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balance lunges – 20 each side with 10 lbs x 2

calf raise squats – 10 lbs x 20

reverse chin pullups – did 20 pushups instead

super skaters – 20 each side

wall squats 90 seconds @ 90 degrees

wide front pull-ups – 20 pushups instead

step back lunges – 10 lbs x 15 each sie

alternating side lunges – 10 lbs x 10 each side

close grip overhand pull-ups – close-in pushups x 10

single leg wall squats – 1 min ow

dead lift squats – 10 each leg

switch grip pullups – right cross pushups 10

water break

three way lunges – 5 rounds each leg

sneaky lunges – 12 each leg

reverse grip chin-ups – left cross pushups 10

chair salutations – 1 minute

toe roll iso lunges – 15 eacjh side

wide front pull-ups – 10 pushups

groucho walk – 45 secs

calf raises – 15 slow / 10 fast x 3 (out, mid, in stances) with 10 lbs

close grip overhand pull-ups – 10 pushups

80-20 siebers speed squats – 20 each side

switch grip pull-ups – 14 pushups

cooldown

1:09:30
877 calories
133 avg
158 max

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thursday
core synergistics
1:07
861 calories
137 avg
168 max

Burnaby Mountain Trail GuideBurnaby Mountain Trail Guide

I followed the same route as before and I did 1 minute sprints followed by 2 minute recovery walks all the way up Burnaby Mountain!

hiking
1:06
999 calories
148 avg
171 max

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P90X Shoulders & Arms + Hiking up Burnaby Mountain + Heat Wave = Done for the day…

July 28, 2009

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I originally was going to do the Grouse Grind today at around 11am, but after looking towards the North Shore and seeing the haze and smog cooking off of the mountains, I decided to wait until later on in the day to try and workout…big mistake, cause when I started working out at 4pm, it was like 33 degrees…
– FlashAddict

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Alrighty then, I started off today’s workout by doing the P90X Shoulders and Arms routine so here is the breakdown:

Total Time:
1 Hour 11 Minutes

Total Calories Burned:
908 cal

Average Heart Rate:
136

Max Heart Rate:
167

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The workout routine consisted of the following exercises in the following order:

alternating shoulder press – 20 lbs x 10

in and out bicep curl – 20 lbs x 16

two arm tricep kickback – 20 lbs x 10

alternating shoulder press – 20 lbs x 10

in and out bicep curl – 25 lbs x 12

two arm tricep kickback – 25 lbs x 8

ballistic stretch

deep swimmers press – 25 lbs x 8

full supination conccentration curls – 20 lbs x 12

chair dips x 25

deep swimmers press – 20 lbs x 8

full supination conccentration curls – 25 lbs x 12

chair dips x 15

ballistic stretch

upright rows – 20 lbs x 10

static arm curls – 25 lbs x 16 (too much)

flip grip twist kickbacks – 15 lbs x 6 (too much)

upright rows – 25 lbs x 12

static arm curls – 20 lbs x 12

flip grip twist kickbacks – 10 lbs x 10

ballistic stretch

seated shoulder flys – 15 lbs x 10

crouching cohen curls – 15 lbs x 14

lying down tricep extensions – 20 lbs x 14

seated shoulder flys – 10 lbs x 16

crouching cohen curls – 20 lbs x 8

lying down tricep extensions – 25 lbs x 10

ballistic stretch

straight arm shoulder flys – 15 lbs x 12

congdon curls – 15 lbs x 10

side – tri -rise – 14 each side

straight arm shoulder flys – 15 lbs x 12

congdon curls – 15 lbs x 12

side – tri -rise – 20 each side

cooldown

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After the P90X routine, I got into my car and drove to the bottom of Burnaby Mountain and hiked up back to my condo, then jumped on my bike and went down to the base again to pickup my car – dear lord it was hot and muggy coming up the mountain, but I tried my best to come up at a good pace. I also did several 1 minute sprinting intervals at various points of the ascent to work my cardio even further.

Burnaby Mountain Trail Guide

Burnaby Mountain Trail Guide

I started off at the Pipeline Trail and then onto the Power Line Trail all the way to the Trans Canada Trail and then coming up appropriately named Cardiac Hill to finish off the hike – I then ran on the SFU perimeter road to my condo building and grabbed my bike so that I could head down and grab my car – from the base of the mountain back to base again gave me the following stats:

Total Workout Time:
1 Hour 8 Minutes

Total Calories burned
1090

Average Heart Rate:
148

Max Heart Rate:
172

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So, by combining both workouts, I ended up working out for 2 Hours and 19 minutes and burned 1998 Calories!!!


CrossFit Mashup WOD Today + Kayaking yesterday = Johnny sweating all over the place

July 27, 2009

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Well, Vancouver is in the midst of quite the heat wave – was over 30 degrees both yesterday and today with a projected high of 33 for tomorrow = HEAT WAVE
– FlashAddict

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Today’s workout of the day was a mashup of the CF WOD posted and a few other items I threw in there to mix things up. All told, here’s how things broke down:

Started off with 20 minutes on my recumbent bike – 5 minute warmup – 10 minute high intensity – 5 minute recovery

Then I did 30 Turkish Get Ups (15 lbs weight)- these seriously get your heart pumping fast and hard – along with 30 Burpees.

I then turned on the P90X Ab Ripper X video and blasted through that routine to finish things off and cap an all-body workout.

Here are my stats:

Total time working out:
1 hour and 15 minutes

Total Calories Burned:
935

Average Heart Rate:
133

Max Heart Rate:
167

Also, my girlfriend Raewyn and I went kayaking up Indian Arm again and were severely beat down by the heat, wind and salt water to the point that we were on the water for only an hour and a half. It was so hot out there that we were losing energy to paddle! All in all though, it’s a great place to get out on the water and have fun in the waves, I highly recommend it.


Monday’s Bike Ride from SFU to downtown Vancouver

July 23, 2009

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Forgot to put in the fact that I rode my bike from SFU to downtown Vancouver – only one way though, cause I had to then take the bus to Richmond to meet up with my brother to pickup my car – all in all it took me 52 minutes to get there – not too bad…
– FlashAddict

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http://maps.google.com/maps?f=d&source=s_d&saddr=9266+university+crescent,+burnaby,+bc&daddr=6600+union+street,+burnaby,+bc+to:1340+East+3rd+Ave,+vancouver,+bc+to:333+seymour+street,+vancouver,+bc&hl=en&geocode=&mra=ls&dirflg=w&sll=49.278669,-123.008251&sspn=0.103141,0.264187&ie=UTF8&ll=49.276429,-123.008595&spn=0.103146,0.264187&z=13

Walking directions to 333 Seymour St, Vancouver, BC, Canada
18.6 km – about 3 hours 38 mins
Suggested routes
9266 University Crescent
Burnaby, BC, Canada
1. Head south on University Crescent toward E Campus Rd
0.3 km
2. Turn left at E Campus Rd
13 m
3. Slight right to stay on E Campus Rd
57 m
4. At the roundabout, take the 1st exit onto University Dr E
1.5 km
5. Slight right to stay on University Dr E
0.3 km
6. Continue on Burnaby Mountain Pkwy
2.0 km
7. Turn left at Hastings St
12 m
8. Turn right to stay on Hastings St
0.2 km
9. Turn left at Duthie Ave
0.3 km
10. Turn right at Union St

Destination will be on the left
1.0 km
5.6 km – about 58 mins
6600 Union St
Burnaby, BC, Canada
11. Head west on Union St toward Kensington Ave
0.2 km
12. Turn left at Kensington Ave
0.3 km
13. Turn right at Curtis St
0.8 km
14. Continue on Parker St
3.1 km
15. Turn left at Boundary Rd
0.7 km
16. Turn right at 1st Ave
3.4 km
17. Turn left at Commercial Dr
0.2 km
18. Turn right at E 3rd Ave

Destination will be on the left
0.5 km
9.2 km – about 1 hour 51 mins
1340 E 3rd Ave
Vancouver, BC, Canada
19. Head west on E 3rd Ave toward Clark Dr
57 m
20. Turn right at Clark Dr
0.2 km
21. Turn left at Grandview Viaduct
0.4 km
22. Slight right to stay on Grandview Viaduct
0.2 km
23. Continue straight onto Terminal Ave
1.3 km
24. Turn right at Quebec St
0.3 km
25. Continue on Expo Blvd
0.5 km
26. Turn right at Abbott St
0.4 km
27. Turn left at W Hastings St
0.5 km
28. Turn right at Seymour St

Destination will be on the left
71 m
3.9 km – about 48 mins
333 Seymour St
Vancouver, BC, Canada

29.5 Km Bike Ride + Back Squats at CrossFit = One Tired Johnny…

July 23, 2009

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I felt ambitious today, so I rode my bike from on top of Burnaby Mountain all the way to the CrossFit Gym near Clark and Terminal in East Vancouver. Once there, I did an hour long workout there that had me doing 3 reps of max back squats + Weighted Pull-Ups and then back on the bike to ride back to Burnaby and up that long a$$ mountain…I R TIRED :S
– FlashAddict

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Total Time:
3:47:06 – even more impressive was the fact that it only took me 30 minutes flat to get from the bottom of Burnaby Mountain to the peak, especially after 3 hours working out already!

Total Calories Burned:
2756 (Holy Crap that’s a lot!)

Max Heart Rate:
167

Average Heart Rate:
130

http://maps.google.com/maps?f=d&source=s_d&saddr=9266+university+crescent,+burnaby,+bc&daddr=6600+union+street,+burnaby,+bc+to:1340+East+3rd+Ave,+vancouver,+bc+to:6600+union+street,+burnaby,+bc+to:9266+university+crescent,+burnaby,+bc&hl=en&geocode=&mra=ls&dirflg=w&sll=49.274189,-122.990398&sspn=0.103151,0.264187&ie=UTF8&ll=49.274077,-122.990398&spn=0.103151,0.264187&z=13

Walking directions to 9266 University Crescent, Burnaby, BC, Canada
29.5 km – about 6 hours 13 mins
Suggested routes
9266 University Crescent
Burnaby, BC, Canada
1. Head south on University Crescent toward E Campus Rd
0.3 km
2. Turn left at E Campus Rd
13 m
3. Slight right to stay on E Campus Rd
57 m
4. At the roundabout, take the 1st exit onto University Dr E
1.5 km
5. Slight right to stay on University Dr E
0.3 km
6. Continue on Burnaby Mountain Pkwy
2.0 km
7. Turn left at Hastings St
12 m
8. Turn right to stay on Hastings St
0.2 km
9. Turn left at Duthie Ave
0.3 km
10. Turn right at Union St

Destination will be on the left
1.0 km
5.6 km – about 58 mins
6600 Union St
Burnaby, BC, Canada
11. Head west on Union St toward Kensington Ave
0.2 km
12. Turn left at Kensington Ave
0.3 km
13. Turn right at Curtis St
0.8 km
14. Continue on Parker St
3.1 km
15. Turn left at Boundary Rd
0.7 km
16. Turn right at 1st Ave
3.4 km
17. Turn left at Commercial Dr
0.2 km
18. Turn right at E 3rd Ave

Destination will be on the left
0.5 km
9.2 km – about 1 hour 51 mins
1340 E 3rd Ave
Vancouver, BC, Canada
19. Head east on E 3rd Ave toward McLean Dr
0.5 km
20. Turn left at Commercial Dr
0.2 km
21. Turn right at E 1st Ave
0.8 km
22. Slight left to stay on E 1st Ave
3.2 km
23. Turn left at Gilmore Ave
0.7 km
24. Turn right at Parker St
2.4 km
25. Continue on Curtis St
0.8 km
26. Turn left at Kensington Ave
0.3 km
27. Turn right at Union St

Destination will be on the right
0.2 km
9.2 km – about 1 hour 59 mins
6600 Union St
Burnaby, BC, Canada
28. Head east on Union St toward Grove Ave
1.0 km
29. Turn left at Duthie Ave
0.3 km
30. Turn right at Hastings St
0.2 km
31. Turn left to stay on Hastings St
12 m
32. Turn right at Burnaby Mountain Pkwy
2.0 km
33. Continue on University Dr E
1.7 km
34. Slight left to stay on University Dr E
23 m
35. At the roundabout, take the 1st exit onto E Campus Rd
88 m
36. Turn right at University Crescent

Destination will be on the right
0.3 km
5.6 km – about 1 hour 23 mins
9266 University Crescent
Burnaby, BC, Canada

26.1 Kilometers on my bike today…

July 21, 2009

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/love Google Maps for letting me map out the total distance I biked today 🙂
– FlashAddict

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Well, the sun was shining and burning bright today, so I decided to head out on my bike and go down, around and then back up Burnaby Mountain.

I was wearing my Heart Rate monitor, so here are my stats:

Total Time on bike:
2 Hours + 35 seconds

Total Distance:
26.1 Km

Total Calories Burned:
1795

Max Heart Rate:
177

Average Heart Rate:
151

Total Sweat:
Oodles and Oodles

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http://maps.google.com/maps?f=d&source=s_d&saddr=9266+university+crescent,+burnaby,+bc&daddr=grove+avenue,+burnaby+bc+to:2000+st+johns+st,+port+moody,+bc+to:angela+drive,+port+moody,+bc+to:glenayre+dr,+port+moody,+bc+to:800+glencoe+dr,+port+moody,+bc+to:chapman+ave,+port+moody,+bc+to:9266+university+crescent,+burnaby,+bc&hl=en&geocode=&mra=ls&dirflg=w&sll=49.277661,-122.911692&sspn=0.051572,0.132093&ie=UTF8&ll=49.275421,-122.910833&spn=0.051574,0.132093&z=14

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Google Maps only allows you to select either Car, Transit or Walking as the default modes of transportation, so here is the breakdown if I were to have walked the route from waypoint to waypoint:

Walking directions to 9266 University Crescent, Burnaby, BC, Canada
26.1 km – about 5 hours 32 mins
Suggested routes
9266 University Crescent
Burnaby, BC, Canada
1. Head south on University Crescent toward E Campus Rd
0.3 km
2. Turn left at E Campus Rd
13 m
3. Slight right to stay on E Campus Rd
57 m
4. At the roundabout, take the 1st exit onto University Dr E
1.5 km
5. Slight right to stay on University Dr E
0.3 km
6. Continue on Burnaby Mountain Pkwy
2.0 km
7. Turn left at Hastings St
12 m
8. Turn right to stay on Hastings St
0.2 km
9. Turn left at Duthie Ave
0.3 km
10. Turn right at Union St
0.9 km
5.5 km – about 57 mins
Grove Ave
Burnaby, BC, Canada
11. Head north on Grove Ave toward W Georgia St
0.3 km
12. Turn right at Hastings St
0.4 km
13. Slight right to stay on Hastings St
0.1 km
14. Continue on Inlet Dr
1.2 km
15. Continue on Barnet Hwy
7.4 km
16. Turn right at St Johns St

Destination will be on the right
0.2 km
9.7 km – about 1 hour 57 mins
2000 St Johns St
Port Moody, BC, Canada
17. Head west on St Johns St toward Charles St
6 m
18. Turn left at Charles St
0.1 km
19. Continue on Clarke Dr
0.3 km
20. Turn right at Cecile Dr
0.6 km
1.0 km – about 16 mins
Angela Dr
Port Moody, BC, Canada
21. Head west on Angela Dr toward Tuxedo Dr
0.4 km
22. Turn left at Glenayre Dr
0.2 km
0.6 km – about 8 mins
Glenayre Dr
Port Moody, BC, Canada
23. Head south on Glenayre Dr toward Valour Dr
0.3 km
24. Turn right at Glencoe Dr

Destination will be on the left
1.1 km
1.4 km – about 16 mins
800 Glencoe Dr
Port Moody, BC, Canada
25. Head southeast on Ailsa Ave toward Fenwick Pl
0.9 km
26. Turn right at Glenayre Dr
0.1 km
27. Turn right at Clarke Rd
0.1 km
28. Turn right at Chapman Ave
0.7 km
1.9 km – about 22 mins
Chapman Ave
Coquitlam, BC, Canada
29. Head west on Chapman Ave toward Stoney Creek Ct
0.1 km
30. Turn left at Gilroy Crescent
0.3 km
31. Turn left at North Rd
0.5 km
32. Turn right at Broadway
11 m
33. Slight right to stay on Broadway
0.5 km
34. Turn right at Gaglardi Way
2.6 km
35. Slight right to stay on Gaglardi Way
25 m
36. Slight right toward University Dr E
0.2 km
37. Slight right at University Dr E
1.5 km
38. Slight left to stay on University Dr E
23 m
39. At the roundabout, take the 1st exit onto E Campus Rd
88 m
40. Turn right at University Crescent

Destination will be on the right
0.3 km
6.1 km – about 1 hour 33 mins
9266 University Crescent
Burnaby, BC, Canada