Sept 15 – P90X Chest, Shoulders, Triceps + AB Ripper X / Sept 17 – P90X Plyo X / Sept 18 – Burnaby Mountain Hike with 20 lbs weight vest / Sept 19 – Chest, Shoulders, Triceps + AB Ripper X / Sept 21 P90X Back and Biceps + AB Ripper X

September 30, 2009

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I’ve been a bit lax in updating my blog with my stats, so here is what I did last week…
– FlashAddict

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Sept 15 – P90X Chest, Shoulders, Triceps + AB Ripper X

slow motion 3 in 1 push-ups – 12 reps

bonus – 3 military push-ups

in and out shoulder flys – 15 lbs x 14

chair dips – 26 (get back to 34)

plange push-ups – 9 (hard)

pike press – 7 (hard)

side – tri – rise – 14 each side (owww)

floor flys – 4 each side (fuckkkkkkkkkk)

scarecrows – 15 lbs x 8

overhead tricep extensions – 25lbs (x2) x 8 reps

two twitch speed push-ups – 10 (had to go on knees ow)

y press – 25 lbs x 9

lying tricep extensions – 25 lbs x 8 (tired)

water break

side to side push-ups – 8 (arms tired)

pour flys – 15 lbs x 8 (hard)

seated side leaning tricep extensions – 20 lbs x 8 (ow)

one arm push-ups – 6 knee one arm pushups (very hard)

weighted circles – 1/2 the set with 8 lbs – hard – (light weight)

throw the bomb – 15 lbs x 10- ( do heavier next time)

clap or plyo push-ups – 7 knee clap pushups (was ugly)

seated slow-mo throw – 10 lbs x 8 (light weight)

front to back tricep extensions – 10 lbs x 8 (hard)

one arm balance push-ups – 6 (arms dead)

fly-row-press – 15 lbs x 6 (hard)

dumbbell cross body blows – 15 lbs x 12

cool down

– – – – – – – – – –

AB RIPPER X

Total Workout Time:
1 hour 23 minutes

Total Calories Burned:
960

Average Heart Rate:
126

Max Heart Rate:
159

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Sept 17 – P90X Plyo X
1 hour
929 calories
149 avg
166 max

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Sept 18 – Burnaby Mountain Hike with 20 lbs weight vest

Total Time:
1 hour 4 minutes
Reached the peak of Burnaby Mountain in 34:50 but damn was my heart pumping on the last stretch of Cardiac Hill!

Total Calories burned:
968

Average Heart Rate:
149 avg

Max Heart Rate:
183 max!!!

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Sept 19 – Chest, Shoulders, Triceps + AB Ripper X

slow motion 3 in 1 push-ups – 12 reps

bonus – 3 military push-ups

in and out shoulder flys – 15 lbs x 14

chair dips – 26 (get back to 34)

plange push-ups – 9 (hard)

pike press – 7 (hard)

side – tri – rise – 14 each side (owww)

floor flys – 4 each side (fuckkkkkkkkkk)

scarecrows – 15 lbs x 8

overhead tricep extensions – 25lbs (x2) x 8 reps

two twitch speed push-ups – 10 (had to go on knees ow)

y press – 25 lbs x 9

lying tricep extensions – 25 lbs x 8 (tired)

water break

side to side push-ups – 8 (arms tired)

pour flys – 15 lbs x 8 (hard)

seated side leaning tricep extensions – 20 lbs x 8 (ow)

one arm push-ups – 6 knee one arm pushups (very hard)

weighted circles – 1/2 the set with 8 lbs – hard – (light weight)

throw the bomb – 15 lbs x 10- ( do heavier next time)

clap or plyo push-ups – 7 knee clap pushups (was ugly)

seated slow-mo throw – 10 lbs x 8 (light weight)

front to back tricep extensions – 10 lbs x 8 (hard)

one arm balance push-ups – 6 (arms dead)

fly-row-press – 15 lbs x 6 (hard)

dumbbell cross body blows – 15 lbs x 12

cool down

– – – – – – – – – –

AB RIPPER X

Total Workout Time:
1 hour 23 minutes

Total Calories Burned:
960

Average Heart Rate:
126

Max Heart Rate:
159

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Sept 21 P90X Back and Biceps + AB Ripper X

wide front pull-ups – 14 green + blue band wide pulls

lawnmowers – 40 lbs x 10 (do more next time)

twenty-ones – 25 lbs x 16 (heavy at end)

one arm cross body curls – 30 lbs x 8

switch grip pull-ups – 12 green + blue band switch pulls

elbow out lawnmowers – 40 lbs x 8

standing bicep curls – 25 lbs x 8

one arm concentration curls – 20 lbs x 10 (owwwww)

corn cob pull-ups – 8 green + blue band corn cob pulls (hard)

reverse grip bent over rows – 25 lbs x 10

open arm curls – 25 lbs x 8

static arm curls – 25 lbs x 8 (biceps sore owwwwwwww)

water break

towel pull-ups – 12 green + blue band pulls

congdon locomotive – 25 lbs x 30

crouching cohen curls – 25 lbs x 9

corkscrew curls –  25 lbs x 8

chin ups – 12 green + blue band pulls

seated bent over back flys – 20 lbs x 10

curl up / hammer down – 25 lbs x 8 (arms tired)

hammer curls – 30 lbs x 6 (arms dead)

max rep pull-ups – 4 green + blue band corn cob pulls (ow)

superman – 10 secs on 2 secs off for 1 min

in and out hammer curls – 25 lbs x 6 (tired)

strip set curls – 20 lbs x 10

cool down

– – – – – – – – – –

AB RIPPER X

Total Workout Time:
1 hour 22 minutes

Total Calories Burned:
1029

Average Heart Rate:
132

Max Heart Rate:
164

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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

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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

– – – – –

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


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

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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.


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

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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

Yesterday’s CrossFit Workout of the Day (WOD)

February 19, 2009

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My abdominal muscles are so freaking sore and strained after doing this workout yesterday…
– FlashAddict

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Warmup:

8 Rounds of the following:

30 second Kettle Bell Rotations (25 lbs.)
30 second Gut Busters (situps where your upper body and legs collapse together in the middle = pain)

Technical Exercise:

15 minutes of Gymnastic Ring pushups (with arms extended in front of you and to the sides = more pain)

Workout of the Day:

Number of rounds in 20 minutes:
12 rolling medball situps (partners sit 5 feet away from each other with legs straight out in the splits. One partner takes the medball and touches it behind their head throwing it from the ground while doing a situp. When the other partner receives the ball they then touch it behind their head and throw it from the ground while doing a situp. This process is repeated until each partner does 12 situps.
9 Medball Sprawl Balls (one partner drops to the ground doing almost like a burpee but instead of doing a pushup dropping your chest on the medball with your feet kicking back into a plank position, then stand up with the ball and do a chest pass to your partner who will still be standing 5 feet away. Repeat the process until each partner has done 9 Sprawl Balls)
6 Partner handstand pushups (three each partner-assistance is allowed-ask the coach how to spot a handstand pushup if you are unsure).
3 Partner Pistols (stand facing your partner off centered. Right hand of one partner holds the right hand of the other partner and use each other as counter balance to do a pistol-you will both be doing the pistol at the same time. Do three on one side and then switch sides and do three on the other side.)

My partner and I were able to complete 5 rounds of this brutal workout – although I didn’t do the Handstand pushups, I did 20 lbs. dumbell shoulder presses with each arm instead cause my body was aching as it was!!!


Teacher: Wrong Computer Click Ruined My Life

January 28, 2009

In 2004 Julie Amero was a 37-year-old substitute teacher who looked forward to the impending birth of her first child and enjoyed educating students.

But her life took a drastic turn on Oct. 19 of that year and now, four years later, Amero has a scarred reputation and said she has suffered emotional distress after facing serious pornography charges that destroyed her teaching career.

“Everybody out there should be afraid,” the now 42-year-old Amero said on “Good Morning America” today. “If it can happen to me it can certainly happen to you.”

The Back Story: Spyware Cause Porn Popups on Teacher’s Computer

Amero started that fateful school day at Kelly Middle School in Norwich, Conn., by checking her personal e-mail and then she stepped out of the classroom to use the bathroom. While she was away from her desk, the computer began displaying a flurry of pornographic images.

She returned to find two students giggling at the computer screen. Amero said she tried to close the inappropriate images, but to no avail.

“The pop-ups never went away. It was one after another. They were continuous. Every time I clicked the box in the corner, the red box, the red X, more were generated,” she said according to a court transcript.

For several hours she says she tried to get the images of “women in lingerie, bathing suits” and more to stop. What Amero didn’t do, though, was shut down the computer.

“I didn’t even know where the button was,” she said, “never been shown, never been told.”

Amero said she wasn’t computer savvy and had limited knowledge of how to use the device.

“[My husband] had just taught me recently how to do the computer,” Amero said.

She alerted the school’s vice principal about the incident on her break and the administrator initially told her not to worry.

But then several angry parents who learned of the incident from their children called the school to complain.

“I knew there was a problem the third day at the end of that school day,” Amero said.

“At the time no big deal was made of it. Then kids went home, told their parents and it exploded from there,” said Hartford Courant newspaper columnist Rick Green, who has followed the case.

The school notified police and told Amero she could never work as a substitute teacher again. Shortly afterward she was arrested on 10 counts of risk of injury to a minor.

A Wrongful Guilty Verdict

Eventually, authorities dropped six of the counts, but Amero still faced four and a total of 40 years in prison.

“It’s a fascinating glimpse into what can happen to you if you are arrested in a wrongful situation,” Green said.

Prosecutors claimed that Amero had been surfing pornography Web sites in the seventh-grade classroom.

They offered her a deal that would have expunged the charges from her record after two years of good behavior. Amero refused the deal and maintained her innocence.

In the 2007 trial, Amero was convicted, but computer experts following the case disagreed with the verdict.

After their outcry, prosecutors sent the computer’s hard drive to state police forensics laboratory where analysis found evidence that contradicted the state’s expert witness.

“This Web page that she had allegedly clicked on, which had been presented at the trial as evidence, clear evidence by the prosecution, everything indicated to the exact contrary that she had not clicked on that link,” said Sunbelt Software CEO Alex Eckelberry, who came to Amero’s aid after reading about her case in the newspaper.

Combatting the Conviction

The bevy of computer experts that came to Amero’s aid proved that the true culprit of the pornographic pop-ups was a malicious spyware program.

The evidence was so compelling that a judge overturned Amero’s conviction, saying the prosecution’s star witness, a computer forensics expert, had given false testimony.

But for 18 months prosecutors pondered whether they should retry the former educator. They dropped the felony charges, but in November 2008 Amero pleaded guilty to disorderly conduct. She can never work in a classroom again.

She said the plea bargain was the result of not wanting to spend more time in a courtroom because the entire ordeal had taken a serious toll on her health.

“They got a pound of flesh,” said Amero, who remains unemployed and says she’s unable to get work thanks to the ordeal. “The doctors all agreed that I would not make it through another trial.”

Amero said the stress of the trial caused a miscarriage and prompted breathing troubles.

Her husband, 57-year-old Wes Vello, said he sees the plea agreement as the state’s way of being inflexible.

“They were unwilling to admit they’d made a mistake,” said Vello, who works seven days a week as a shipbuilder. “In my opinion it was just a saving face for the state.”

http://abcnews.go.com/GMA/story?id=6739393&page=1