November is here.

End of October and the beginning of November. It has been a busy past couple of weeks.

With the sale of BPs assets to Apache and the deal finalized I found myself approaching the day where I would switch companies.  November first was the start day, but the week before was busy finalizing some work projects and lunches.

I didn't get out to the gym very much over this period and unfortunately the Gold's I was using is half way across the city and not really in range to get a lunch time workout in.  That left this week fairly light in terms of activity, but large in calories due to excess Halloween candy.

I did get a fair amount of fighting in during the week leading up to Halloween.  The club did demos for Heritage Park in Calgary, and I helped organize the heavy combat aspect.  We didn't fight a tonne, but we fought four days in a row and a decent amount more nights.


On a positive note the new building I am in has a fairly extensive facility in the basement.  It is a little cramped but in reality it is probably better equipped than the Gold's I was using.  I would say overall it has less equipment, ie less flat benches, one cage, one bench station, but it has a wider variety.  Jump ropes, olympic lifting station, 35# weights. ( I always hated that Gold's didn't have 35# weights )

So I signed up at the new gym and I figure I can put in a short 30 minute workout before work, more on that in a bit.

November does bring about the 200 swing challenge, which is sponsored by a KB guy in town over facebook.  The basic concept is to add 200 Kettlebell swings to your day over and above your regular training.  Typically these are completed in 10 one minute rounds with 20 swings per round.

November 1: ‎100 20kg Two handed swings 100 16kg one handed swings. 10 minutes
November 2: 16kg x10@, 16kg x10@, 20kg x20, 20kg x20, 24kg x20,16kg x10@, 24kg x20, 20kg x20 16kg x10@, 20kg x10: 10 mins (16s are One handed swings, 20 and 24 are two handed)
November 3: 20kg x20,20kg x20, 20kg x20, 20kg x10@, 20kg x10@, 16kg x10@, 16kg x20, 24kg x20, 16kg x10@, 20kg x20. 10 mins (x20s are two handed x10@are one handed per side)
November 4: x10 16kg. sets of 20.
November 5: 24kg 24kg 24kg 24kg 24kg 24kg 20kg 20kg 24kg 20kg. No 16s today.

November 1 - 3 were pretty slow apart from the swings.  I did a TRX circuit on the Monday I believe which was pretty good.


November 4: I signed up for the gym and did a "Magic 50" routine.  Warmed up on a concept 2.  Did 5 sets of 30-30, followed by a circuit of pushups and BW lunges.  Then moved on with a 16kg bell did a magic 50, and did 7 burpees all the way through instead of 10, cause they kick my ass.  Apart from the occasional challenge I suspect Infinite Intensity needs to go away due to time constraints.  Hit practice in the evening and had a pretty good time, worked hard.


November 5: 30 minute workout in the morning.  5x5 deadlifts, then a superset 3 x10 of bench and DB rows.  Hip Dominant, Horz push and pull.  Then a quick core circuit.  2 rounds of 60s planks, x20 mountain climbers and x5 roll outs.