Monday stairs

Early dinner with Rob N. and Misato Saiki at Malaysian place on M street. Great catfish in curry sauce.

Workout.

25 min. just walking up and down the exorcist stairs with Joe.

Walk around Gtown campus and then back to the stairs for a short one:

6 times:

20 pushups

run up the stairs and back.

Sunday workout

Good CFDC workout Sunday AM. worked on clean and jerks which are an exercise I need to work on for explosive power. I think they will help with the quick burst I am trying to work on in sprinting and rugby sevens. I partnered with Tom using the B class weight.


Workout: In teams of two, complete 7 rounds of...
7 Clean & Jerks
7 Burpees
7 Pull-ups
Weight Classes for the Clean & Jerks

Men:
A = 135 lbs
B = 95 lbs
C = 75 lbs

Women:
A = 75 lbs
B = 65 lbs
C = 45 lbs

RESULTS!
Tom: 17:35
Chris R.: 19:15
David 19:50
Ben: 20:06
Mark: 22:35
Steve 22:40
Ewunike/Mike: 24:09
Maiko/Ami: 26:27


Yoga class at night. Tough after CFDC but much needed. The hips and hamstrings are getting better but still need much work.

Personally I'm always ready to learn, although I do not always like being taught.
Sir Winston Churchill

Valencia

Took these photos in the old city of Valencia, Espana last summer 8/2007. Valencia is known as the home of Paella.

Valencia (Spanish: Valencia [baˈlenθja];[1] Valencian: València [vaˈɫɛnsia]) is the capital of the Spanish autonomous community of Valencia and its province. It is the third largest city in Spain. It forms part of an industrial area on the Costa del Azahar.
The estimated population of the city of Valencia proper was 810.064 as of 2007 official statistics. Population of the metropolitan area (urban area plus satellite towns) was 1,738,690 as of 2007.

Monday -Tuesday - Wednesday

Day off today.

Tuesday I can't make CF so I will meet up with JV for a 6 mile lunch time run on the mall.

Wednesday rugby sevens. Pull ups and core work to follow the rugby.

If you see a difference between where you are and where you want to be, consciously change your thoughts, words, and actions to match your grandest vision. . . . It will involve . . . a massive move to consciousness. What you will find out if you undertake this challenge is that you've spent half your life unconscious.--Neal Donald Walsch

Saturday June 21, 2008

9am at the stairs with Maiko after a 6 hour happy hour at Jaleo with the folks from work. I think Jamie puked. :)

Worked all the booze out of my systems after a 7 hour sleep with..

15 times up the exorist stairs
with 10 push ups at the end of each trip up.
also added in maybe 5 sets up pullups during the workout.

We didn't go at a crazy pace but got a solid workout in for sure. Maiko did great for a newbie on the stairs.

39 min 43 seconds


we mixed it up with joggin up the stairs, sprinting, and lunge walking.

After the workout I went up to Bethesda to help Winnie train a stroke victim. My job was to lift him out of the wheelchair and into the pool.