the get in shape dude

1/18 WOD

2010-01-19T10:05:00.000-08:00

9am
strength: 'bench/squat/pullup'

bench 3x3 - 135,185,235
squat 1x5,1x3,(3x3) - 135,225,(315)
assisted pullups 3x3 - bw-170,bw-140,bw-100

core:
unassisted sit ups 3x10

xfit: 'clean/box jump/squat'
3 rounds for time

3 hang cleans #135
6 box jumps 24"
9 air squats

time = 2:32

1/15 WOD

2010-01-16T11:26:00.000-08:00

1pm
basketball: '2on2'
time = 30 min

5pm
tennis: 'volley'
time = 30 min

1/14 WOD

2010-01-16T11:25:00.001-08:00

10am
endurance: 'bike TT'

distance = 2.5 miles (gv)

time = 9:24

1/13 WOD

2010-01-16T11:22:00.000-08:00

9am
strength: 'incline/OHS/pullups'

incline 3x3 - 135,185,205
overhead squat 3x3 - 95,135,185
assisted pullups 3x5 - 180,150,120

core:
situps 3x10

xfit: 'PP/boxjump/pushups'

3 rounds for time

3 push press #135
6 box jumps 24"
9 push ups

my time = 2:04

1/11 WOD

2010-01-11T11:59:00.000-08:00

8:30am
strength: 'bench/squat/pullup'

bench 3x3 - 135,185,225
squat 4x3 - 135,225,315,365
assisted pullups 3x3 - bw-170,bw-130,bw-90

xfit: 'DB swings/sit ups'
21-15-9

#50 DB swings
assisted situps

time = 4:07

1pm
basketball: 'bumpout/21'
time = 1 hour

1/10 WOD

2010-01-10T11:10:00.000-08:00

10am
cf endurance: 'run TT'

distance = 1 mile (rios)

time = 10:46

1/9 WOD

2010-01-09T12:05:00.000-08:00

I was surprised at the time I put up today. It felt like I was going a lot slower. My legs definitely felt out of condition. hopefully after a month I will be pr'ing back under 9 minutes.

noon
cf endurance: 'bike TT'

distance = 2.5 miles (gv)

time = 9:17

postworkout weight = 285 (garage scale: adjusted from -5 to +5)

1/7 WOD

2010-01-07T13:56:00.000-08:00

noon
basketball: 'bumpout/ 2on2'
time = 1 hour

preworkout weight = 295 (home scale with clothes)

1/6 WOD

2010-01-06T13:56:00.000-08:00

9:30am
strength: 'PP/OHS/pullups'

push press 3x3 - 135,155,185
overhead squat 3x3 - 95,135,185
assisted pullups 3x3 - bw-180, bw-140, bw-100

core:
windshield wipers 3x16 - #135

xfit: 'hangclean/pushups/box jumps'

3 rounds for time:
3 hang cleans #95
6 push ups
9 box jumps 24"

my time = 2:29:50

2pm
tennis 'volley'
time = 30 minutes

1/5 WOD

2010-01-05T11:01:00.000-08:00

10am
cf endurance: 'ladder run'

run
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

my distance = 1.25 miles

1/4 WOD

2010-01-04T10:14:00.000-08:00

8:30am
strength: 'incline, squat, dead, pullup'

incline 3x3 - 1351,155,185
squat 3x3 - 135,225,315
deadlift 3x5 - 35,185,235
assisted pullups 3x5 - bw-180, bw-150, bw-120

core:
unassisted situps 3x10

post workout weight = 285 (garage scale)

2010

2010-01-04T10:13:00.000-08:00

i took a two month break from working out and it feels like a lifetime. this year i really want to focus on my endurance sports & try not to get too caught up in strength training.

10/20 WOD

2009-10-20T19:20:00.000-07:00

4pm
tennis: 'W 6-0,5-1'
time = 2 hours

10/19 WOD

2009-10-20T19:17:00.000-07:00

9am
strength: 'bench'

bench 1x5,1x3,(5x3) - 135,185,225

xfit: 'burpee/db swing/box jump'

3 rounds for time:
3 burpees
6 db swings #55
9 box jumps 24"

my time = 2:47

core:
incline situps 3x10 - 0,25,45

10/12 WOD

2009-10-12T10:50:00.000-07:00

9am
strength: 'bench/squat'

bench 1x5,1x3,(5x3) - 135,185,(225)
squat 2x5,(3x5) - 135,225,(315)

xfit: 'PP/situps'

21-15-9 reps
#95 push presses
unassisted situps

10/7 WOD

2009-10-07T10:47:00.000-07:00

9am
strength: 'PP/OHS'

push press 1x5,3x3 - 95,135,185,225
overhead squats 3x3 - 95,135,185

xfit: 'burpee/HPC/box jump'

3 rounds for time:
3 burpees
6 hang power cleans #95
9 box jumps 24"

time = 3:38

core:
unassisted situps 1x25

preworkout weight = 281 (garage scale)

10/5 WOD

2009-10-05T18:48:00.000-07:00

9am
strength: 'bench/squat/pullup'

bench 1x5,1x3,(3x3) - 135,185, (225)
squat 1x5,2x3,1x1 - 135,225,315,405
pullup 1x3, (3x3) - bw-180, (bw-120)

xfit: 'pp/dbswing/boxjump'

3 rounds for time:
3 push presses #135
6 DB swings #55
9 box jumps 24"

time = 2:19

core:
incline situps 3x10

preworkout weight = 280 (garage scale)

9/21 WOD

2009-09-21T12:52:00.000-07:00

9am
strength: 'bench/squat,dead/pull up'

bench 1x5,1x3,(5x3) - 135,185,(225)
squat 1x5,3x3 - 135,225,315,375
dead 3x3 - 135,205,275
pull 1x5,1x3,2x1 - bw-180, bw-110, bw-50

core:
unassisted situps - 1x50

xfit: 'PP/pushup/box jump'

3 rounds for time:
3 push presses #135
6 push ups
9 box jumps 24"

time = 2:19

9/17 wod

2009-09-17T11:29:00.000-07:00

10am
yoga: 30 minutes

endurance: 'bike TT'

distance = 2.5 miles (gv)

time = 8:58pr

9/16 WOD

2009-09-16T10:30:00.000-07:00

two weeks ago i was just going to take a week off of training to give my body a break. the foloowing week i ended up sick. so its been almost 2 1/2 weeks since i have worked out. and today it felt like its been a while.

9am
strength: 'bench/squat/pull up'

bench 3x5 - 135,185,*225 (*failure: 4 reps)
squat 3x5,1x3 - 135,225,315,365
pull ups 3x3 - bw-180, bw-120, bw-90

core:
incline situps 3x10
back extensions 2x10

9/5 rest day

2009-09-05T09:03:00.000-07:00

friday:
day 4 'turkish get-up challenge' #15 - 8 today = 14 reps total

saturday:
day 5 'turkish get-up challenge' 1.5 pood- 10 today = 24 reps total

sunday:
day 6 'turkish get-up challenge' #15- 12 today = 36 reps total

monday:
day 7 'turkish get-up challenge' #15- 14 today = 50 reps total

9/3 rest day

2009-09-03T21:47:00.000-07:00

yesterday:
day 2 'turkish get-up challenge' #15 - 4 today = 6 reps total

today:
day 3 'turkish get-up challenge' #15 - 6 today = 12 reps total

9/1 rest day

2009-09-01T18:22:00.001-07:00

week 1: day 1 'turkish get-up challenge' #15 - 2 reps

weekly mileage

2009-08-29T12:59:00.000-07:00

swim=0
bike= 10.5 miles
run=0

8/29 WOD

2009-08-29T12:50:00.000-07:00

noon
endurance: 'bike TT'

4.5 miles (vv)

time = 17:42pr

8/28 WOD

2009-08-28T10:59:00.000-07:00

9am
strength: 'bench/squat/pull up'

bench 3x5 - 135,185,*245 (*failure: 3 reps)
squat 3x5 - 135,225,315
pull ups 1x3, 2x1 - bw-180,bw-110, bw-50

core:
incline situps (lvl 2) 3x10 - 0,25,45

week 4: day 3 'tabata challenge' #65 hang power snatch
-8/6/6/6/6/6/5/6

8/27 WOD

2009-08-27T10:18:00.000-07:00

10am
endurance: 'bike TT'

3.5 miles (gv)

time = 12:58

preworkout weight = 279 (garage scale)

8/26 WOD

2009-08-26T10:39:00.000-07:00

9am
strength (light): 'press/OHS'

strict press 3x3 - 95,135,185
overhead squats 3x3 - 95,135,185

xfit: 'power clean/push up/box jump'

3 rounds for time:
3 hang power clean#135
6 push ups
9 box jumps 24"

time = 2:43

core:
#135 windshield wipers 3x16,16,20

week 4: day 2 'tabata challenge' #65 thrusters -10/6/6/6/6/6/6/7

8/25 WOD

2009-08-25T08:28:00.000-07:00

8am
endurance: 'bike TT'

2.5 miles (gv)

time = 9:05pr

8/24 WOD

2009-08-24T12:34:00.000-07:00

after almost dying during 'helen' the other day it feels great to crush my pr on 'annie'

9am
strength: 'bench/squat'

bench (speed) 1x5, (10x3) - 135, (195)
squat (speed) 1x5, (10x3) - 135, (245)

xfit: 'annie'

50-40-30-20-10
single unders
situps

my time = 13:50pr

week 4: day 1 'tabata challenge' #65 hang power cleans
-8/6/6/6/6/6/6/8

preworkout weight = #284 (gym scale)

weekly mileage

2009-08-23T08:54:00.000-07:00

swim= 750m
bike=0
run= 1.75 miles

8/22 WOD

2009-08-22T12:28:00.000-07:00

i haven't been getting the proper rest the last three nights and i think its taking its toll. i was on pace to pr during 'helen' today, but in the last round i absolutely tanked. it was really bad. i was dizzy and could barely stand up. it was really hot also so that might have played a role also.

noon
xfit: 'helen'

3 rounds for time
400m run
21 KB swings 1.5 pood
12 jumping pull ups

my time = 12:19

8/21 WOD

2009-08-21T09:10:00.000-07:00

7:30am
strength: 'bench/squat'

bench 1x5,1x3,2x2 - 135,185,225,255
squat 1x5,1x3,3x2 - 135,225,315,365,*425 (*failure: 1 rep)

week 3: day 3 'tabata challenge' bw squats -
15/14/13/11/11/11/11/15

8/20 WOD

2009-08-20T18:13:00.000-07:00

5pm
endurance: 'swim: repeats'

200m = 3:49
250m = 4:53
300m = 5:07

postworkout weight = 277 (garage scale)

8/19 WOD

2009-08-19T10:56:00.000-07:00

9am
strength (light): 'press/OHS/pullups'

strict press 5x5 - 95,135,185,185,185 [3925 total]
overhead squat 3x5 - 95,135,185 [2075 total]
assisted pull ups 1x3,(5x3) - bw-180,(bw-120)

8/17 WOD

2009-08-17T17:10:00.000-07:00

9am
strength: 'bench/squat/dead'

bench (density) 1x5,1x3,(10x2) - 135,185,(225) [5730 total]
squat (density) 2x3,(10x2) - 135,225,(315) [7380 total]
deadlift 3x3 - 135,205,275

core:
windshield wipers 3x8 - #135

week 3: day 2 'tabata challenge' burpees - 5/5/4/4/4/3/4/4

8/16 WOD

2009-08-16T11:29:00.000-07:00

the reason i consider this a pr is in the past my thruster form wasn't as strict and more of a push press. now i just have to do kipping pull ups and i can be as rx'd.

i missed the pr on the (rios) run by 11 seconds from last december. but most important is that i ran pain free and really hit my cardio hard.

11am
xfit: 'fran'

21-15-9
#95 thrusters
jumping pull ups

time = 5:46pr

8pm
endurance: 'run: 1 mile'

1 mile (rios)

time = 9:41

weekly mileage

2009-08-16T11:28:00.000-07:00

swim=0
bike=0
run= 1.25 miles

8/15 WOD

2009-08-15T09:49:00.000-07:00

8am
strength: 'squat/bench'

bench 3x3 - 135,185,250 [1710 total]
squat 4x3 - 135,225,315,*420pr [3285 total] (*need to get deeper)

week 3: day 1 'tabata challenge' incline situps - 13/11/8/7/6/6/6/7

8/13 WOD

2009-08-13T08:52:00.000-07:00

7am
strength (light): 'incline/OHS'

incline 3x5 - 135,185,185 [1515 total]
overhead squat 3x3 - 95,135,185 [1245 total]

week 2: day 3 'tabata challenge' 24" box jumps- 10/8/9/7/6/6/7/9

8/12 WOD

2009-08-12T15:10:00.000-07:00

2pm
basketball: 'bump out/horse'
time = 60 minutes

video of the month

2009-08-11T10:51:00.000-07:00

since i hurt my back and my bike needs repair i am all about the running. so i am going back to 'chariots of fire' to light my motivation for running.

8/11 WOD

2009-08-11T10:45:00.000-07:00

9am
strength: 'bench/squat/pullup'

speed bench 1x3, (10x3) - 135, (185) [5550 total]
speed squat 1x3, (10x3) - 135, (225) [6750 total]
tabata push press (see below) [7030 total]
machine assisted pull ups 3x1 - bw-210, bw-140, bw-70

core:
assisted situps (lvl 2) - 0,25,45
back extensions 2x10

week 2: day 2 'tabata challenge' #95 push press- 21/12/9/7/6/6/6/7

weight = 280 (garage scale)

8/10 WOD

2009-08-10T17:19:00.000-07:00

5:30pm
endurance: 'ladder run'

ladder:
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on

distance = 1.25 miles

week 2: day 1 'tabata challenge' single unders - 21/19/21/17/20/18/20/22

weekly mileage

2009-08-08T14:08:00.000-07:00

swim= 0
bike= 6.5miles
run= .5miles

8/8 WOD

2009-08-08T12:11:00.001-07:00

11am
tennis: 'volley'

time = 30 minutes

week 1: day 3 'tabata challenge' jumping pull ups- 12/10/8/7/6/7/7/8

8/7 WOD

2009-08-07T22:45:00.001-07:00

week 1: day 2 'tabata challenge' unassisted situps
- 8/8/7/7/7/7/7/7

8/6 WOD

2009-08-06T18:42:00.000-07:00

6pm
xfit: 'jump rope/dip/pullup/situp'

5 rounds for time:
20 jump rope
10 jumping dips
10 jumping pullup
10 situp

time = 10:00

tabata: 'push press'
2 rounds of 20 sec on/ 10 sec off
rounds = 18/11

8/3 CFSB

2009-08-03T12:45:00.000-07:00

injury - sunday my back acted up about half way on my 6.5 mile ride. it usually does that on longer rides. i didn't think too much off it until i was squating today. the early warm up sets were no problem, but when i put on #405 my back had sharp pain on the first rep. i decided to shut it down for the day.

11am
strength: 'squat/bench/press'

squat 4x3 - 135,225,315,*405 (*failure: 1 rep hurt back)
bench 5x3 - 135,185,245,*245,225 (*failure: 2 reps) [1965 total]
db push press 3 x 9,6,3 - 65 (each)

core:
unassisted situps = 50

1pm
endurance: 'tabata: run'

8 rounds of 20 seconds on/ 10 seconds off

distance = .5 miles

8/2 CFSB

2009-08-02T11:24:00.000-07:00

a broken spoke & a broken back that pretty much sums up this ride. i broke a spoke at the top of the climb and then my back tightened up on me for the ride home. split the ride since i had to stop and take off the spoke.

11am
endurance: 'bike TT'

distance = 6.5 miles (phs)

time = 16:56,10:55

weekly mileage

2009-08-01T21:56:00.001-07:00

swim=0
bike=9 miles
run=0

7/31 CFSB

2009-07-31T09:45:00.000-07:00

8am
strength: 'snatch'

5x1 - 95,95,135,*175,*155 (*failure)

week 4: day 3 'thruster challenge' - 21 reps @ #135 (broken: 10,6,5)

7/30 CFSB

2009-07-30T09:32:00.000-07:00

9am
endurance: 'bike TT'

distance = 2.5 miles (gv)

time = 9:24

6pm
strength: 'press/OHS'

push press 4x3 - 95,135,185,*245 (*failure: 2 reps)
overhead squat 2x3,(1x1),2x3 - 95,135,(185),135,135

core:
incline sit ups 3x10 - 0,25,45

week 4: day 2 'thruster challenge' - 15 reps @ #135 (broken: 9,6)

7/28 CFSB

2009-07-28T12:07:00.000-07:00

9am
strength: 'clean'

hang power clean 5x1 - 95,135,185,*215,215pr (*failure)

week 4: day 1 'thruster challenge' - 9 reps @ #135 unbroken

7/27 CFSB

2009-07-27T11:44:00.000-07:00

9am
strength: 'bench/squat/sott press'

bench 3x3 - 135,205,240
squat 4x3 - 135,225,315,415pr
sott press 3x1,2,3 - 45

core:
unassisted situps 1x30
back extensions 2x10

week 3: day 3 'thruster challenge' - 21 reps @ #115 broken(12,9)

weight = 294 (gym scale)

7/26 CFSB

2009-07-26T11:07:00.000-07:00

10:30am
endurance: 'bike TT'

distance = 6.5 miles (phs)

time = 25:44

weekly mileage

2009-07-25T08:15:00.000-07:00

swim = 0
bike = 5 miles
run = 1.25 miles

7/23 CFSB

2009-07-23T12:42:00.000-07:00

11am
strength: 'snatch/dead'

hang power snatch 3x1 - 95,135,*165 (*failure)
deadlift 4x3 - 135,205,275,325

7:30pm
endurance: 'ladder run'

4 mins on/3 mins off, 2 mins on/ 30 sec off, 1 min on/ 3 min off, 2 min on/ 30 sec off, 4 min on/ done...

distance = 1.25 miles

7/22 CFSB

2009-07-22T11:15:00.000-07:00

9am
strength: 'press/front squat'

push press 4x3 - 95,135,185,235pr
front squat 2x3,(1x1),2x3 - 95,135,(185),135,135
incline press 3x(15,12,9) - 135

core:
incline sit ups 3x10 - 0,25,45

stretch:
rack position

6:30pm
endurance: 'bike: hill repeats'

3 x .5 miles (rios)

time = 1:50, 1:57, 1:58

week 3: day 2 'thruster challenge' - 15 reps @ #115 unbroken

7/20 CFSB

2009-07-20T12:11:00.000-07:00

9am
strength: 'bench/squat/sott press'

bench 3x5 - 135,205,*255 (*failure: 1 rep)
squat 4x5 - 135,225,315,405pr
sott press 1x5 - 45

xfit: 'clean/burpee'

3 rounds for time:
5 hang power cleans #95
5 burpee to box jump 12"

my time = 2:24

week 3: day 1 'thruster challenge' - 9 reps @ #115 unbroken

7/19 CFSB

2009-07-19T13:15:00.001-07:00

1pm
endurance: 'bike: TT'

bike 3.5 miles (gv)

my time = 13:27

weekly mileage

2009-07-18T18:24:00.000-07:00

swim=0
bike = 0 miles
run= 1.5 miles

7/18 CFSB

2009-07-18T18:18:00.000-07:00

long metcon day. i used the last main page WOD and scaled it. so instead of 30 muscle ups i did 120 jumping dips & 120 jumping pull ups. i was able to set pr by 22 seocnds from my 5/31 wod.

6pm
xfit: 'pullups/dips'

120 jumping pull ups
120 jumping dips

my time = 12:43pr

7/17 CFSB

2009-07-17T11:18:00.001-07:00

9am
strength: 'snatch'

snatch 4x1 - 65,95,115,165pr

core:
unassisted situps 1x30

6pm
endurance: 'stroller ladder run'

ladder:
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on

distance = 1.12 miles

week 2: day 3 'thruster challenge' - 21 reps @ #95 unbroken

7/16 CFSB

2009-07-16T11:57:00.000-07:00

10:30am
strength: 'OHS/press'

OHS 3x3 - 95,135,185,225* (*failure: 1 rep)
strict press 3x3 - 135,165,195pr

xfit: 'thruster/burpee'

2 rounds for time:
5 thrusters #135
5 burpees

my time = 1:22

week 2: day 2 'thruster challenge' - 15 reps @ #95 unbroken

7/14 CFSB

2009-07-14T11:55:00.000-07:00

9am
strength: 'clean'

hang power clean 4x1 - 95,135,185,205pr

core:
incline situps 3x10 - 0,25,45

1pm
endurance: 'hill repeats'

2 x 200m hill run (5minute recoveries)

1st time - 1:17
2nd time - 1:17

inspirational video of the month

2009-07-13T22:56:00.000-07:00

Le Tour De France. I love watching this everyday, all day.

7/13 CFSB

2009-07-13T13:18:00.000-07:00

9am
strength: 'bench/squat/press'

bench 3x3 - 135,185,255pr
squat 4x3 - 135,225,315,405pr
press 1x15,1x12,1x9 - 115

3pm
xfit: 'baby rocky'

as many rounds possible in 3 minutes:
20 body bag punches
20 jump ropes
sprint 15yds
5 jumping pull ups
sprint 15yds

rounds = 3 +12 body bag punches

week 2: day 1 'thruster challenge' - 9 reps @ #95 unbroken

weekly mileage

2009-07-11T16:55:00.001-07:00

swim=0
bike = 2.5 miles
run= .5 miles

7/11 CFSB

2009-07-11T15:59:00.000-07:00

i was truly amazed today that i set a pr on this 2.5 mile ride. i haven't rode a bike in a month and i barely do any metcons. i am also 20+lbs heavier then i was last year when i rode a few times a week. i think this is a testament to my strength training and the 30 day burpup challenge. i could tell my leg muscles didn't feel as conditioned for the high reps as they used to be, but i could feel that i was able to power myself thru the ride traveling at a good speed.

3pm
endurance: 'bike TT'

2.5 miles (gv)

time = 9:15pr

7/10 CFSB

2009-07-10T10:03:00.000-07:00

9am
strength: 'snatch/dead'

power snatch 3x1 - 95,115,155pr
deadlift 4x3 - 135,205,275,325

core:
unassisted situps 1x30

cffb: 'rope,swing,pullup'

4 rounds for time:
20 jump ropes
8 KB swings 1.5 pood
5 jumping pull ups

my time = 4:26

7/9 CFSB

2009-07-09T11:17:00.000-07:00

10:30am
strength: 'OHS/press/incline'

OHS 3x3 - 95,135,185,195
push press 3x3 - 135,185,225pr
incline 1x15 - 135

4pm
endurance: 'run: tabata'

8 rounds of 20 seconds on/ 10 seconds off

my distance = 800m

week 1: day 3 'thruster challenge' - 21 reps @ #65 unbroken

7/7 CFSB

2009-07-07T10:59:00.000-07:00

9:30am
strength: 'Clean/Dead'

hang power clean 8x1 - 95,115,135,155,175,185,195pr,*205 *(failure)
deadlift 1x15 -135

core:
incline situps 3x10

week 1: day 2 'thruster challenge' - 15 reps @ #65 unbroken

7/6 CFSB

2009-07-06T12:47:00.000-07:00

i am still sick. it has moved from my nasal/sinuous to my ears. so frustrating.

9am
strength: 'bench/squat/press'

bench 3x5 - 135,185,250* *(failure: 3 reps, 2 assisted)
squat 4x5 - 135,225,315,390* *(failure: 4 reps,1 not deep)
press 1x20 - 95

day 1 'thruster challenge' = 9 reps @ #65

weekly mileage

2009-07-04T19:09:00.000-07:00

i got a bad cold this week and haven't worked out since monday.

swim=0
bike=0
run=0

6/29 WOD

2009-06-29T13:13:00.000-07:00

10:30am
strength: 'Snatch/OHS/press'

hang snatch squat 4x1 - 65,95,115,135
OHS 3x3 - 95,135,205pr
strict press 3x3 - 95,135,185pr
deadlift 3x3 - 135,205,275

core:
unassisted situps - 1x30

stretching = 5 minutes

today +58 burpups - 870 total

6/28 rest day

2009-06-28T18:18:00.000-07:00

today +56 burpups - 812 total

weekly mileage

2009-06-27T20:01:00.000-07:00

swim=0
bike=0
run=0

6/27 WOD

2009-06-27T10:49:00.000-07:00

8am
strength: 'bench/squat'

(maximum density) squat 3x2,(10x1),1x15 - 135,225,315,(405),225
(maximum density) bench 2x2,(12x1),1x21 - 135,185,(235),135

core:
sit ups 3x10

stretching = 5 minutes

today +54 burpups - 756 total

6/26 rest day

2009-06-26T19:57:00.001-07:00

today +52 burpups - 702 total

6/25 rest day

2009-06-25T22:26:00.000-07:00

today +50 burpups - 650 total

6/24 WOD

2009-06-24T09:50:00.000-07:00

8am
strength: 'press/OHS/dead'

strict press 3x3 - 95,145,185* (*turned into a push press)
overhead squat 3x5 - 95,135,185
deadlift 3x5 - 135,205,275

core:
unassisted situps 2x15

today +48 burpups - 600 total

6/23 rest day

2009-06-23T21:10:00.000-07:00

today +46 burpups - 552 total

6/22 WOD

2009-06-22T12:29:00.000-07:00

10am
strength: 'bench/snatch/squat'

(maximum density) bench 2x2,(12x2) - 135,185,(225)
hang snatch 5x1 - 65,95,115,125,135pr
(maximum density) squat 3x2,(8x2) - 135,225,315,(385)

core:
sit ups 3x10
back extensions 3x10

today +44 burpups - 506 total

6/21 rest day

2009-06-22T08:19:00.000-07:00

today +42 burpups - 462 total

weekly mileage

2009-06-21T08:04:00.000-07:00

swim = 0
bike = 2.5 miles
run = 2 miles

6/20 WOD

2009-06-20T13:49:00.000-07:00

1pm
xfit: 'burpup helen'

3 rounds for time
400m run
21 KB swings 1.5 pood
12 burups

time = 17:59pr

today +40 burpups - 420 total

6/19 rest day

2009-06-19T18:06:00.000-07:00

today +38 burpups - 380 total

6/18 WOD

2009-06-18T17:45:00.000-07:00

noon
tai chi
time = 10 minutes

1pm
endurance: 'stroller run'

tabata rounds 40 on/20 off
distance = 1 mile (rios)

time = 15:23

today +36 burpups - 342 total (for time = 5:24)

6/17 WOD

2009-06-17T15:25:00.000-07:00

10:30am
strength: 'snatch/squat/incline'

hang power snatch 6x1 - 45,65,95,115,125pr,135* (*failure)
squat 4x5 - 135,225,315,385pr
incline 3x5 - 135,185,235* (*failure: 3 reps)

today +34 burpups - 306 total

6/16 WOD

2009-06-16T10:22:00.000-07:00

9am
tai chi
10 minutes

10am
endurance: 'bike TT'

2.5 miles (gv)

time = 10:12

7:30pm
basketball: '5on5 full court'

time = 90 minutes

10pm
tai chi
practice: footwork
30 minutes

am weight = 281 (garage scale)

today +32 burpups - 272 total

6/15 WOD

2009-06-15T11:02:00.000-07:00

9am
strength: 'front squat/bench/snatch'

front squat 3x3 - 95,135,175pr
bench 3x5 - 135,185,235
hang snatch 3x3 - 45,65,95

core:
unassisted sit ups 3x12

today +30 burpups - 240 total

6/14 WOD

2009-06-14T15:55:00.000-07:00

noon
Golf: 'chipping/putting'
time = 90 minutes

night time weight = 285 (garage scale

today +28 burpups - 210 total

weekly mileage

2009-06-13T18:26:00.001-07:00

swim = 0
bike = 0
run = 0

6/13 WOD

2009-06-13T08:52:00.000-07:00

9am
tai chi
time = 10 minutes

xfit: 'lunge/pullup/situp'

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

time = 19:18

today +26 burpups - 182 total

measurements

2009-06-12T23:20:00.000-07:00

neck 19.5 (20.5 flexed)
chest 54
bicep 16.5 (L) 16.75 (R)
waist 52.75 (49 sucked in)
hips 45.5
thighs 26 (L) 28 (R)
calves 17.25 (L) 17.75 (R)

weight = 285 (garage scale)

6/12 WOD

2009-06-12T11:36:00.000-07:00

9am
strength: 'squat/incline'

squat 4x3 - 135,225,315,385
incline 3x3 - 135,185,235pr

core:
incline sit ups 3x10

today +24 burpups - 156 total

6/11 WOD

2009-06-11T18:09:00.000-07:00

today i have treated like a rest day. my body needed it. i waited till 6pm before i decided to get the body moving a little bit with 'tai chi' in order to warm up a bit for my burpup challenge.

6pm
tai chi
time = 15 minutes

today +22 burpups - 132 total

6/10 WOD

2009-06-10T12:51:00.000-07:00

11am
strength: 'press/OHS/dead'

strict press 3x5 - 95,135,155
OHS 3x3 - 95,135,175
deadlift 3x3 - 135,205,275

core:
unassisted sit ups 2x15

today +20 burpups - 110 total

6/9 WOD

2009-06-09T17:38:00.000-07:00

4:30pm
tai chi
20 minutes

xfit: 'cindy'

Complete as many rounds in 20 minutes as you can of:
5 Jumping Pull-ups
10 Push-ups
15 Squats

rounds = 14 (+5 pull ups +6 pushups) PR

preworkout weight = 280 (garage scale)

today +18 burpups - 90 total