Two for Tuesday

Morning Workout

Run 2 miles, Swim 600 meters

Afternoon Workout

One hour ride "Buckhead Loop"

Workout of the Day (WOD)

WOD brought to you by CrossFit Jersery Shore

Kettlebell Deck of Cards

Hearts= kettlebell snatches

Diamonds= kettlebell push press

Spades= Split squat

Clubs= one arm row

Jokers=12 burpees

Aces=12 reps

Face cards=10 reps

Split the reps up with each side

Did 20 minutes.

Easy Long Run

Long Run

Ran 4.6 miles up the path to Moreland Avenue and back down McLendon Avenue. When I got home Simon and I ran to the pool. Simon's first workout for a triathlon in September.

West End Scramble

Saturday 6am at the Arches Ride

Here is a good in town route of about 45 miles. There are several long sections without any traffic lights and long gradual hills. Before noon is the best time for this one.

Workout of the Day (WOD)

WOD brought to you by CrossFit Jersey Shore.

10 Sets of 10 with a Heavy Weight

Use a heavy bell and good form

• 5/5 kettlebell swings
• 5/5 push presses
• 5/5 front squats
• 10 walkouts
• 5/5 kettlebell snatches

Had an early meeting and only had time for three sets. Took about 18 minutes.

Workout of the Day (WOD)

Wednesday Spin Class

One hour morning spin class at the East Lake YMCA

Workout of the Day (WOD)

Sprint Work and Swimming

Ran to Candler Park (1mile) did five of these: Sprint 30sec / Rest 60sec. Ran from park to pool (1mile).

Swim 400 meters.

Workout of the Day (WOD) and Personal Record

WOD brought to you by CrossFit Jersery Shore

Kettlebell Strength Circut
Four rounds of 40sec work / 20sec rest with the GymBoss

• Renagade Rows
• Walking see saw press
• Plank
• Walking lundge
• Aunt Cindy

Personal Record

Shaved 27 seconds off my previous best 5K finish time 23:53 (details). The race did not start until 10:00am and the tempature was above 80 F at the start. This route also include several hills, one really nasty at about the 2 mile mark. So I'm pleased with that time.

Father's Day

When I was a boy of fourteen, my father was so ignorant I could hardly stand to have the old man around. But when I got to be twenty-one, I was astonished at how much he had learned in seven years. ~Mark Twain, "Old Times on the Mississippi" Atlantic Monthly, 1874

You can't have a Father's Day without kids. As a Dad I'm always wondering if I'm doing a good job raising my kids. Am I teaching them what they need to know to make the right decisions? Am I doing what I need to do to represent the characteristics that give a person the skill to be a productive member of society and not a burden on society? Do I make it clear that honesty and integrity trump the need to be considered "cool"? I always think that I'm not doing the right thing. However, here are the things I do know:

You might be a good Dad if:

• Other parents tell you that your kid(s) can come over any time.
• Your kid(s) get invited back to the same place time and time again.
• Other parents tell you how your kid(s) have good manners.
• Your son does the same goofy things that you did when you were a kid (even though your wife thinks it's inappropriate). Hey, boys will be boys.
• Your kid(s) argue with you but don't talk back to other adults.
• Your kid(s) show empathy to others.

My kids do all of the above and more so maybe I'm doing an ok job or maybe I'm lucky to be married to their mother.

Workout of the Day (WOD)

Four Mile Run

This weekend is the Mid-Summer Music Fest in Candler Park. To kick it off there is a 5K run / walk to raise money for the Mary Lin Elementary School. I ran from home and then ran the route for a total of four miles. Details.

Workout of the Day (WOD)

Yoga / Rest

Recovery from yesterdays workout and stretching with Chaz at Yogamazing.

24 Hour Fast

Workout of the Day (WOD)

Started training for the Callaway Gardens Triathlon.

Morning:

2 mile run followed by 300 yard swin. First time in the pool this season.

Afternoon:

1 hour bike ride.

Workout of the Day (WOD)

Yoga

Still feeling a little off and took the chance to work on flexibility with Chaz at Yogamazing.

24 hour fast.

Workout of the Day (WOD)

Rest Day

Took a day off to recover from the Saturday bike ride .

Workout of the Day (WOD)

Saturday Bike Ride

6 am at the Arches Group

45 miles-John Daley route with long Stone Mountain Loop and extra hills. This one hurt particularly bad so I took a day off on Sunday.

Workout of the Day (WOD)

WOD brought to you by CrossFit Jersey Shore.

Double Kettlebell (KB) Strength

Five rounds of 20 sec work / 20 sec rest with the Gym Boss

• Double KB cleans (substituted Sandbag)
• Double KB press (substituted Dumbells)
• V-sit
• Double KB squats (substituted Dumbells)
• Pull ups

Workout of the Day (WOD)

Run 5K

Ran the Linear/Candler Park route. Mixed in the sprint work after the first mile and this seemed to help my pace. Had a really good time:

• 3.38 miles in 27:05 or 8:01 pace.

Workout of the Day (WOD)

Wednesday Spin Class

One hour morning spin class at the East Lake YMCA

The regular teacher has been out for two weeks and the sub works more on spinning than strength. This should help bring together my aerobic and anaerobic condition. We will see this weekend.

Workout of the Day (WOD)

Morning

Yoga

Afternoon

Bike ride: Buckhead Route at a moderate pace. Legs were a bit heavy.

Workout of the Day (WOD)

WOD of the day brought to you by CrossFit Jersey Shore:

Kettlebell Strength Work

5 rounds of 40sec work / 20sec rest non stop: 20 sec work on each side.

Use a heavy weight and focus on quality reps.

• One arm ring row l/r
• Step ups using sandbag l/r
• Evil wheel roll outs
• Kettlebell push press l/r
• Kettlebell snatch l/r

Workout of the Day (WOD)

Speed Work

Performed a sprint workout to help increase my running speed. Same route as 5K. Details

Workout of the Day (WOD)

John Daily Route + Stone Mountain

40 mile bike ride with Tom and new guy Pat. Details

Did this fasted. Last meal was dinner the night before. Kept a good pace on this ride and felt good till near the end.

Workout of the Day (WOD)

WOD brought to you by CrossFit Jersery Shore

Kettlebell and Bodyweight Condition Ladder

Go down the ladder on each movement from 10-1 using one kettlebell

• Kettlebell Swings
• Mountain Climbers
• Jump Rope (100-10)
• Kettlebell Clean and Squat
• Burpees

Due to time I went 10-6 on the movements. Scale the workouts to your time and/or fitness level.

Bad Day at the Office

Today the City of Sandy Springs lost a hard working, positive, motivated individual that was worth twice and much as he was being paid.

In an effort to cut cost CH2MHillOMI-Municipal Services removed from service one of the most talented, hardworking, positive, motivated individuals our project has seen. Jesse Milton is a creative, forward thinking person that helped to bring the project where it is today. Some of his accomplishments:

• By enforcement of the Tree Conservation Ordinance helped get more than $250,000 into the tree fund.
• By enforcement of the Tree Conservation Ordinance helped to save the City of Sandy Springs more that $100,000 by community service tree removal from tree service companies.
• Developed a program for tracking tree removal permits.

Someone needs to step up to the plate and do something nobel like this lady. Hiding in your office won't make it go away.

Jesse, good luck, your business will do great. It is your gain and our loss. See you soon.

Workout of the Day (WOD)

Sprint Work

Run one mile-Sprint 15sec / rest 1 minute x 8-Run one mile.

Workout of the Day (WOD)

Wednesday Spin Class

One hour morning spin class at the East Lake YMCA

Workout of the Day (WOD)

Yoga AM-Cycling PM

Yoga for flexibility workout with Chaz in the morning. Buckhead Route with Dan in the evening.

Workout of the Day (WOD)

Linear / Candler Park 5K

Run 5K. Details

Had not run a full 5K in a while. Felt pretty good after a hard ride on Saturday.