Home » 2022 – Balance 8 – Special WOD Dumbbell 1

2022 – Balance 8 – Special WOD Dumbbell 1

AUGUST 1 2022: I am now 1913 Days (approximately: 5 Years, 2 Month, 3 Weeks – LINK) and still I missing a day of workout.  I still feel great.  And while I will occasionally get a slight ache or two, here and there, I usually come out of it without any long term issues.

Major Happenings:  Well the stock market is in a** territory, but that’s has been a slow moving train that has just now caught up to us.  COVID is still having its way with us.  Crypto is in the friggin gutter and Russian is still at it with Ukraine.  The Supreme court has now officially overturned Roe and the J6 hearing are ongoing.  It just feels as though the entire globe is falling apart.  I know it sounds funny, but all of this feel as though it started with the coming of Trump.  There are some additional sh*t that the Supreme court and some of the states are doing that is still off, but that pretty much it in the majors.

Other stuff: We went to O with the fam and all hell broke loose after with left.  That situation is still a bit weird.

Have I Started:
– Spanish- 100 page book,
– Crossfit 2-3x /week
– NFT/Crypto

We are coming up on the midterms and the GOP has no friggin’ plan to improve or make positive change in our country.  Now, the Dems are pathetic too, don’t get me wrong.  But unlike the GOP, the vast majority of the party wants to move the country, but they are help back by un or non progressive, some whole even argue – anti-democratic forces within the party.  These are namely – Senema and Manchin.  We know they are not the only ones though.  We will just have to wait and see how all of this shake out in the coming months.

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DareBee remains my ride or die and strong as ever.  I don’t get to the actual site much anymore – I do daily, but not in the way of participating.  There have been no new program additions lately, so I am working on WODs.  That’s ok, it keeps me busy.  My erg session have been at 2k over the last month since I got back from down south.  I think I am gonna add some 6k’s and 15mins on the treadmill, alternating with long walks and 2k’s on the erg.  I will have to figure out my on the road game.  It shouldn’t be that bad though.

(Kept from previous foreword) – Additionally, I have added a couple layers of complexity or demand to my workout.  First, I am religiously sticking to DareBee and the Daily Dare; I am also, keeping the preliminaries.  Second, I have added a consecutive component – so, starting with the end of IronBorn (9 April 2017), I have worked consecutively.  I intend to push for 60 straight day, then see if I can get to 90.  So far I am enjoying it and my body seems to be rising to the occasion.  I caught the flu a few day before the end of the last phase (around May 2017) – I worked through it and was back up in only a couple of days.  It appears pushing through and forcing my body to continue working, I was able to push the flu out of my way.  I am also continuing my virtual push to OKC via Benton.  I am really enjoying that but I will have to pick up the mileage here in the next phase as I am running out of time. Keep leaning forward.

JOURNEY AROUND OUR COUNTRY CONTINUES

Updated: 7.1.19

JOURNEY AROUND OUR COUNTRY CONTINUES

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DAY 15 ( AUGUST 15 – Day 1755 of 2000
Distance: 93.10 +  0.00 = 93.10 (Around the World Run/Walk: 16,2662.25)
Cardio 1 (Mixed: Walk/Run/Steps): 0.00 @ 000.00
Cardio 2 (Row): 4,000m – Total Time: 17:xx.x  – Pace: 2:xx.x  –  SPM: 2x – HR: 139
Summary: Pushing ahead, I got a couple of my daily regiment out of the way early.
– Exercise-1: “Special WOD – Dumb Bell” – Day 15 – Done! – Chk!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 15 – Done! – Chk!
EOD (2686/1792): 2 Minutes Squat Hold – Good upperbody and core exercise – Chk!
– Distance: Added 0.00 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 14 ( AUGUST 14 – Day 1754 of 2000
Distance: 93.10 +  0.00 = 93.10 (Around the World Run/Walk: 16,2662.25)
Cardio 1 (Mixed: Walk/Run/Steps): 0.00 @ 000.00
Cardio 2 (Row): 4,000m – Total Time: 17:xx.x  – Pace: 2:xx.x  –  SPM: 2x – HR: 139
Summary: Pushing ahead, I got a couple of my daily regiment out of the way early.
– Exercise-1: “Special WOD – Dumb Bell” – Day 14 – Done! – Chk!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 14 – Done! – Chk!
EOD (2685/1791): 2 Minutes Squat Hold – Good upperbody and core exercise – Chk!
– Distance: Added 0.00 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 13 ( AUGUST 13 – Day 1753 of 2000
Distance: 93.10 +  0.00 = 93.10 (Around the World Run/Walk: 16,2662.25)
Cardio 1 (Mixed: Walk/Run/Steps): 0.00 @ 000.00
Cardio 2 (Row): 4,000m – Total Time: 17:22.8  – Pace: 2:10.3  –  SPM: 23 – HR: 148
Summary: Good active rest day.  I am feeling good.  Nice yoga sesh today to stretch out the muscles.  Good fast erg sesh too.
– Exercise-1: “Special WOD – Dumb Bell – Yoga” – Day 13 – Done! – Check!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 13 – Done! – Check!
EOD (2684/1790): 20 Tricep Extensions – Good tricep exercise – Check!
– Distance: Added 0.00 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 12 ( AUGUST 12 – Day 1752 of 2000
Distance: 85.30 +  7.80 = 93.10 (Around the World Run/Walk: 16,2662.25)
Cardio 1 (Mixed: Walk/Run/Steps): 7.80 @ 110.62
Cardio 2 (Row): 4,000m – Total Time: 17:04.6  – Pace: 2:08.0  –  SPM: 26 – HR: 154
Summary: Excellent workout today.  I am feeling great all around.  Went for a walk during high UV period, not a good idea.
– Exercise-1: “Special WOD – Dumb Bell – Back & Shoulders” – Day 12 – Done! – Check!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge – 20x 5 Shoulder Taps”  – Day 12 – Done! – Check!
EOD (2683/1789):  100 Side Kicks – Good Leg exercise – Check!
– Distance: Added 7.80 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 11 ( AUGUST 11 – Day 1751 of 2000
Distance: 70.10 +  7.10 = 85.30 (Around the World Run/Walk: 16,2654.45)
Cardio 1 (Mixed: Walk/Run/Steps): 7.10 @ 100.70
Cardio 2 (Row): 4,000m – Total Time: 17:32.7  – Pace: 2:11.5  –  SPM: 23 – HR: 146
Summary: A bit rushed, but that is ok, I believe I got my total under 2.0.  I will be marking time now.  Nice alternating session.
– Exercise-1: “Special WOD – Dumb Bell – Rupe-Circuit” – Day 11 – Done! – Check!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 11 – Done! – Check!
EOD (2682/1788): 60 Climbers – Good upperbody and core exercise – Check!
– Distance: Added 7.10 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 10 ( AUGUST 10 – Day 1750 of 2000
Distance: 70.10 +  8.10 = 78.20 (Around the World Run/Walk: 16,2647.35)
Cardio 1 (Mixed: Walk/Run/Steps): 8.10 @ 114.88
Cardio 2 (Row): 4,000m – Total Time: 17:35.5  – Pace: 2:11.9  –  SPM: 24 – HR: 156
Summary: Another pretty intense workout.  I felt a bit easier than last week.  I do feel stronger this week and I just need to remain patient.
– Exercise-1: “Special WOD – Dumb Bell – Legs” – Day 10 – Done! – Check!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 10 – Done! – Check!
EOD (2681/1787): 2 Minute Arm Circles – Good arm exercise – Check!
– Distance: Added 8.10 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 9 ( AUGUST 9 – Day 1749 of 2000
Distance: 63.90 +  6.20 = 70.10 (Around the World Run/Walk: 16,2639.25)
Cardio 1 (Mixed: Walk/Run/Steps): 6.20 @ 87.93
Cardio 2 (Row): 4,000m – Total Time: 17:38.8  – Pace: 2:x12.3  –  SPM: 22 – HR: 151
Summary: Wow!  Today was a burner and I loved it.  The Rupe-Circuit raise my game.  Alternating that with the row and it is off the chain.
– Exercise-1: “Special WOD – Dumb Bell – Rupe-Circuit” – Day 9 – Done! – Check!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 9 – Done! – Check!
EOD (2680/1786): 30 Burpees – Good full body exercise – Check!
– Distance: Added 6.20 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 8 ( AUGUST 8 – Day 1748 of 2000
Distance: 54.50 +  9.40 = 63.90 (Around the World Run/Walk: 16,2633.05)
Cardio 1 (Mixed: Walk/Run/Steps): 9.40 @ 113.31
Cardio 2 (Row): 4,000m – Total Time: 17:27.2  – Pace: 2:10.9  –  SPM: 23 – HR: 148
Summary: Good upper body workout.  Got in all the orientations and curls.  I could have hit the tri’s some more.  Good 4k erg sesh.
– Exercise-1: “Special WOD – Dumb Bell – Upper Body” – Day 8 – Done! – Check!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 8 – Done! – Check!
EOD (2679/1785): 60 Second Pacer Steps – Good upperbody and core exercise – Check!
– Distance: Added 9.40 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 7 ( AUGUST 7 – Day 1747 of 2000
Distance: 46.90 +  7.60 = 54.50 (Around the World Run/Walk: 16,2623.65)
Cardio 1 (Mixed: Walk/Run/Steps): 7.60 @ 107.79
Cardio 2 (Row): 4,000m – Total Time: 17:30.9  – Pace: 2:11.3  –  SPM: 24 – HR: 162
Summary: Active rest but it really felt sort of hard.  I suppose a relatively intense week had something to say.  Back on it tomorrow again.
– Exercise-1: “Baseline – Done! – Check!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 7 – Done! – Check!
EOD (2678/1784): 40 Situps – Good upperbody and core exercise – Check!
– Distance: Added 7.60 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 6 ( AUGUST 6 – Day 1746 of 2000
Distance: 38.30 +  8.60 = 46.90 (Around the World Run/Walk: 16,2616.05)
Cardio 1 (Mixed: Walk/Run/Steps): 8.60 @ 121.97
Cardio 2 (Row): 4,000m – Total Time: 17:42.7  – Pace: 2:12.8  –  SPM: 23 – HR: 155

4:23.8 1,000m 2:11.9 153 824 24 160
4:24.6 1,000m 2:12.3 151 820 24 161
4:30.2 1,000m 2:15.1 142 788 22 154
4:24.1 1,000m 2:12.0 152 823 23 146

Summary: Totally awesome and intense exercise session – regular baseline, DB thrusters (30lbs), 10k/4k – run/erg.  Just wonderful
– Exercise-1: “Special WOD – Dumb Bell” – Day 6 – Done! – Check!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 6 – Done! – Check!
EOD (2677/1783): 2 Minute Tree Pose Hold – Good leg and core exercise – Check!
– Distance: Added 8.60 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 5 ( AUGUST 5 – Day 1745 of 2000
Distance: 32.30 +  6.00 = 38.30 (Around the World Run/Walk: 16,2607.45)
Cardio 1 (Mixed: Walk/Run/Steps): 6.00 @ 85.09
Cardio 2 (Row-Intervals x4 @ 1000): 4,000m – Total Time: 17:27.4  – Pace: 2:10.9  –  SPM: 22 – HR: 162 
Summary: Good Crossfit workout with Circuit today.  I feel like burned quite a bit and it was lovely working in my erg session.
– Exercise-1: “Special WOD – Dumb Bell” – Day 5 – Done! – Check!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 5 – Done! – Check!
EOD (2676/1782): 50 Leg Raises – Good core exercise – Check!
– Distance: Added 6.00 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 4 ( AUGUST 4 – Day 1744 of 2000
Distance: 22.00 +  10.30 = 32.30 (Around the World Run/Walk: 16,2601.45)
Cardio 1 (Mixed: Walk/Run/Steps): 10.30 @ 146.08
Cardio 2 (Row): 4,000m – Total Time: 17:29.9  – Pace: 2:11.2  –  SPM: 23 – HR: 141
Summary: Cool active workout day.  I was able to get in some nice Yoga with a basic light workout. 
– Exercise-1: “Special WOD – Dumb Bell” – Day 4 – Done! – Check!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 4 – Done! – Check!
EOD (2675/1781): 60 Second Side Plank Hold – Good core exercise – Check!
– Distance: Added 10.30 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 3 ( AUGUST 3 – Day 1743 of 2000
Distance: 11.40 +  10.60 = 22.00 (Around the World Run/Walk: 16,2591.15)
Cardio 1 (Mixed: Walk/Run/Steps): 10.60 @ 150.33
Cardio 2 (Row): 4,000m – Total Time: 17:33.5  – Pace: 2:11.6  –  SPM: 23 – HR: 151
Summary: Excellent motivated workout this morning.  I pretty sure I went through some calories; good steady erg session.
– Exercise-1: “Special WOD – Dumb Bell – Back & Shoulders” – Day 3 – Done! – Check!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 3 – Done! – Check!
EOD (2674/1780): 50 Lunge with Twist – Good Lower body and core exercise – Check!
– Distance: Added 10.60 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 2 ( AUGUST 2 – Day 1742 of 2000
Distance: 5.80 +  5.60 = 11.40 (Around the World Run/Walk: 16,2580.55)
Cardio 1 (Mixed: Walk/Run/Steps): 5.60 @ 79.42
Cardio 2 (Row): 4,000m – Total Time: 17:25.7  – Pace: 2:10.7  –  SPM: 23 – HR: 147 
Summary: Got an early start to the morning and had a good leg sesh.  Got done just after 1100.  Not pushing it too much.  Nice 4k erg.  
– Exercise-1: “Special WOD – Dumb Bell – Lower Body” – Day 1 – Done! – Check!
– DareBee Exercise-2: 30 Days Arms & Abs Challenge  – Day 1 – Done! – Check!
EOD (2673/1779): 50 Heel Taps – Good core exercise – Check!
– Distance: Added 5.60 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 1 ( AUGUST 1 – Day 1741 of 2000
Distance: 00.00 +  5.80 = 5.80 (Around the World Run/Walk: 16,2574.95)
Cardio 1 (Mixed: Walk (30min) /Run/Steps): 5.80 @ 82.26
Cardio 2 (Row): 4,000m – Total Time: 17:30.6  – Pace: 2:11.3  –  SPM: 22 – HR: 139 
Summary: Good push out on the first day of August.  I am still struggling with the main profile. Good 4k erg session have to get used to it.
– Exercise-1: “Special WOD – Dumb Bell – Upper Body– Day 1 – Done! – Check!
– DareBee Exercise-2: “30 Days Arms & Abs Challenge  – Day 1 – Done! – Check!
EOD (2672/1778): 60 March Jacks – Good full body exercise & Neck Exercise – Check!
– Distance: Added 5.80 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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