10/20 WOD

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

10/19 WOD

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

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

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

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

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

10am
yoga: 30 minutes


endurance: 'bike TT'

distance = 2.5 miles (gv)

time = 8:58pr

9/16 WOD

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

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

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

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

weekly mileage

swim=0
bike= 10.5 miles
run=0

8/29 WOD

noon
endurance: 'bike TT'

4.5 miles (vv)

time = 17:42pr

8/28 WOD

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

10am
endurance: 'bike TT'

3.5 miles (gv)

time = 12:58




preworkout weight = 279 (garage scale)

8/26 WOD

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

8am
endurance: 'bike TT'

2.5 miles (gv)

time = 9:05pr

8/24 WOD

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

swim= 750m
bike=0
run= 1.75 miles

8/22 WOD

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

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

5pm
endurance: 'swim: repeats'

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


postworkout weight = 277 (garage scale)

8/19 WOD

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

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

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

swim=0
bike=0
run= 1.25 miles

8/15 WOD

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

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

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

video of the month

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

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

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

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

8/8 WOD

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

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

8/6 WOD

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

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

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

swim=0
bike=9 miles
run=0

7/31 CFSB

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

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

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

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

10:30am
endurance: 'bike TT'

distance = 6.5 miles (phs)

time = 25:44

weekly mileage

swim = 0
bike = 5 miles
run = 1.25 miles

7/23 CFSB

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

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

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

1pm
endurance: 'bike: TT'

bike 3.5 miles (gv)

my time = 13:27

weekly mileage

swim=0
bike = 0 miles
run= 1.5 miles

7/18 CFSB

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

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

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

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

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

7/13 CFSB

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

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

7/11 CFSB

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

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

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

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

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

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


swim=0
bike=0
run=0

6/29 WOD

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

today +56 burpups - 812 total

weekly mileage

swim=0
bike=0
run=0

6/27 WOD

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

today +52 burpups - 702 total

6/25 rest day

today +50 burpups - 650 total

6/24 WOD

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

today +46 burpups - 552 total

6/22 WOD

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

today +42 burpups - 462 total

weekly mileage

swim = 0
bike = 2.5 miles
run = 2 miles

6/20 WOD

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

today +38 burpups - 380 total

6/18 WOD

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

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

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

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

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



night time weight = 285 (garage scale

today +28 burpups - 210 total

weekly mileage

swim = 0
bike = 0
run = 0

6/13 WOD

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

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

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

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

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

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

6/8 WOD

10am
strength: 'bench/squat'

bench 3x5,1x8 - 135,185,240pr,185
squat 4x3,1x8 - 135,225,315,385,225

core:
unassisted sit ups 2x15
back extensions 2x10


today +16 burpups - 72 total

6/7 WOD

11am
tai chi
time = 15 minutes


today +14 burpups - 56 total

weekly mileage

swim=0
bike= 2.5 miles
run = 1.5 miles

6/6 WOD

2pm
xfit: '12 x 12'

12 reps of each exercise:

SDHP (95lbs.)
dips
hang clean (95lbs.)
OHS (95lbs.)
slam balls (10lbs.)
jumping pull ups
kb swings 1.5 pood
burpups
sit ups
push ups
wall balls (10lbs.)
burpees

my time = 10:59



today +12 burpups - 42 total

6/5 WOD

8am
endurance: 'bike - recovery'

2.5 miles (gv)

my time = 10:38


5pm
xfit: 'burpup/kb swing/pushpress'

3 rounds for time

3 burpups
6 KB swings 1.5 pood
9 push press 95lbs.

my time = 2:49



today +10 burpups - 30 total

6/4 WOD

10am
strength: 'squat/OHS/bench'

squat 4x5 - 135,225,315,365
OHS 3x5 - 95,135,175
bench 3x5 - 135,185,235pr

core:
assisted situps 2x20
back extensions 2x10


1pm
basketball: '21/3on3'

time = 50 min



today +8 burpups - 20 total

6/3 WOD

11am
endurance: 'run - 4 2 1 ladder'

4 min on, 3 min off
2 min on, 30 sec off
1 min on, 3 min off
2min on, 30 sec off
4 min on, done!

distance = 1.25 miles



today +6 burpups - 12 total

6/2 WOD

9am
endurance: 'run - tabata'

8 rounds of 20 seconds on/ 10 seconds off

my distance = .25miles



11am
basketball: '1on1'

time = 40 minutes



today +4 burpups - 6 total

6/1 WOD

9am
strength: 'incline/squat'

incline 3x3 - 135,185,230pr
squat 4x3 - 135,225,315,365

core:
incline sit ups 3x10
back extensions 3x10




today +2 burpups - 2 total

5/31 WOD

noon
xfit: 'pullups/dips'

120 jumping pull ups
120 jumping dips

my time = 13:05pr

weekly mileage

swim=0
bike=0
run=.75 miles

5/30 WOD

its nice to see the efforts i have put out in the past 2 months is starting to pay off. i am getting my cardio back into the shape i was in at the end of last year and i am stronger now then i have been in years. i kicked 'helen' ass today from last months time by 1:30 minutes!

11am
xfit: 'helen'

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

my time = 11:43

5/28 WOD

11am
basketball: '1on1'

time = 40 minutes

5/27 WOD

1pm
strength: 'thruster/squat/press'

thruster 3x5 - 95,135,155
squat 3x5,1x3,1x8 - 135,225,315,365,225
strict press 3x3 - 95,135,190* (*failure: 1 push press)

5/26 WOD

5pm
xfit: 'barbara'

three rounds, each for time of:
20 Jumping Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

times = 8:35,7:44,7:34

5/25 WOD

today i put up a pr in squats, but i am not totally happy with the depth of my squats.


9am
strength: 'squat/bench'

squat 5x3,1x8 - 135,225,315,415pr,315,225
bench 3x3 - 135,185,240pr

core:
unassisted sit ups 2x15
back extensions 2x15


preworkout weight = 279 (garage scale)

weekly mileage

swim=250m
bike=0
run= .5miles

5/22 WOD

9:30am
strength: 'press/OHS/Squat'

strict press 4x5 - 95,135,155,175pr
OHS 3x5 - 95,135,185pr
squat 3x5 - 135,225,315


core:
back extensions 2x10
unassisted situps 2x10



endurance: 'row'

distance = 500m

my time 1:43pr



1:30pm
basketball: 'shootaround'

time = 20 minutes

5/21 WOD

9am
tai chi = 20 minutes


5pm
basketball: 'shootaround'

time = 20 minutes


7pm
endurance: 'swim'

5 laps = 250m (breast stroke, back stroke)

not for time

5/20 WOD

9am
strength: 'bench/squat'

bench 4x3 - 135,155,185,235pr
squat 5x3 - 135,225,315,365,405pr

core:
incline sit ups 3x10
back extensions 3x10


7pm
endurance: 'tabata: run'

8 rounds of all out effort
20 seconds on/10 seconds off

my distance = 800m* (*almost)


weight = 279 (home scale)/ 287 (gym scale)

5/19 WOD

1pm
basketball: '1on1'

time = 20 minutes


1:30pm
xfit football: 'OHS/Pullup/Pushup'

7 rounds for time:

7 Overhead Squats 95 lbs
7 Jumping pull ups
7 Push Ups

my time = 10:12

5/18 WOD

9:30am
strength: 'incline/squat'

incline 3x5 - 135,185,205
squat 4x5 - 135,225,315,365

core:
unassisted sit ups 2x20
back extensions 2x10

5/17 WOD

11am
basketball: '1on1/2on2'

time = 2 hours

weekly mileage

swim=0
bike=3.5 miles
run=.5 miles

5/16 WOD

8am
tai chi = 30 minutes



9am
strength: 'incline/squat'

incline 4x5 - 135,155,185,225*pr (*3 unnassisted, 2 forced)
squat 4x5 - 135,225,315,385pr


core:
incline sit ups 2x10
back extensions 2x10



preworkout weight = 280 (garage scale)

5/15 rest day

my body really needed this day off. the lower back has been acting up again, but only right after exercise. hopefully i can scale back some of the back stuff for time and just focus on form.

5/14 WOD

7am
endurance: 'bike TT'

3.5 miles (gv)

my time = 13:11


11am
strength: 'push press/ OHS'

push press 5x3 - 95,135,155,175,195pr
OHS 3x3 - 135,165,205pr


xfit: 'situps/back ext'

5 rounds for time:
15 sit ups
15 back extensions

my time = 7:31


12:30pm
basketball: '21/1on1'

time = 30 minutes


9pm
walk = 30 minutes


post workout weight = 285 (home scale)

inspirational video of the month

its funny how things come full circle. i am two weeks shy of a year on this blog and my first inspirational video was pumping iron. now a year later i am still watching the movie as inspiration to get in the gym. even though my weakness is my cardio it has come along way in a year, but i still really enjoy lifting weights. i am not doing the bodybuilding routines anymore, but i really enjoy the simplicity & strengths i have been making

5/13 WOD

4pm

warm up:
walk 1 mile


xfit: "Cindy"

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

total rounds = 13 + 5 jumping pull ups

5/12 WOD

8am
endurance: 'tabata: run' (easy)

8 rounds of 20 seconds on/ 10 seconds off

my distance = .32mile


11:30am
strength: 'bench/squat'

bench 5x1 - 135,185,225,255*,255*
squat 4x5 - 135,225,315,365

(*failure)

core:
assisted sit ups 3x12 (fast)
back extensions 2x10



1:30pm
basketball: 'one on one'

time = 1 hour

5/10 WOD

8am
strength: 'incline/squat'

incline 3x3 = 135,185,215pr
squat 4x3 = 135,225,315,385pr


core:
unassisted sit ups 2x20
back extensions 2x15

weekly mileage

i need to step up this aspect of my training. although i have added some bball for endurance training.


swim = 0
bike =0
run = 1 mile

5/7 WOD

8am
strength: 'incline/squat/dead'

incline 4x3 - 135,155,175,205pr*
squat 4x5 - 135,225,315,365
dead 3x5 - 135,185,235

*matched an old mark

core:
assisted sit ups 3x10 (fast)


8pm
basketball - 1 hour



preworkout weight = 280 (garage scale)

5/6 WOD

this wod took every ounce of effort i had. i knew my previous time was 14:11, last year, so i really pushed to beat it.

6pm
xfit: 'pull ups/dips'
120 jumping pull ups
120 jumping dips

my time = 13:59pr

5/5 WOD

8:30am
strength: 'press/OHS'

strict press 4x3 - 95,135,155,165
OHS 3x3 - 135,155,195pr



3:30pm
endurance: 'run'

2x800 (rios)

my times = 6:17, 5:42

5/4 WOD

i was too drained before the workout already started. i spent the day at the zoo walking around in the sun and i didn't eat well before. so i am going to let this time pass and hit this up in a few weeks when i have the energy

4pm
xfit: 'fran'

21-15-9
95lb thrusters
jumping pull ups

my time = 10:40


preworkout weigth = 275 (garage scale)

5/3 WOD

the last strength day i did bench and my shoulder felt good. today unfortunatley the pain came back. so i backed the reps down to 3 and only did 3 sets.


8am
strength: 'incline/squat'

incline 3x3 - 95,135,185
squat 4x5 - 135,225,315,375pr

weekly milage

i didn't bike or run this week, but i don't believe it was a negative. i worked out really hard on my metcon wod's plus my shin splints & knees also needed the break. i also had a chance to get out and play basketball a few times.

swim = 0
bike = 0
run = 0

5/2 rest day

5/1 WOD

10am
tai chi - 30 minutes

noon
basketball - 15 minutes


3pm
xfit: 'tabata something else'

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

pull ups - 7,7,6,6,6,5,5,6
sit ups - 6,7,7,7,7,7,7,8
push ups - 7,7,6,6,6,5,5,6
squats - 9,8,8,8,8,8,8,14

total = 223

4/30 WOD

8am
strength: 'bench/OHS'

bench 4x3 - 135,185,205,225
OHS 3x3 - 95,135,185


10am
Tai Chi - 20 minutes


2pm
basketball - 45 minutes

4/29 WOD

3:30pm
xfit: 'SDHP/dips'

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 jumping dips

my time = 16:06

4/27 WOD

2pm
xfit: 'filthy fifty'

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.5 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 10 pound ball
50 Burpees
50 Double unders

my time = 38:07pr

4/26 WOD

noon
strength: 'squat/incline/bench'

squat 5x5 - 135,225,275,325,345
incline dumbell 3x5 - 20,40,45
bench 2x5 - 135,185


endurance: 'watching bulls game'

40 minutes - bike
30 minutes - precor

weekly milage

swim = 0
bike = 7 miles
run = 3 miles

4/25 WOD

8am
endurance: 'bike TT'

3.5 miles (gv)

my time = 13:56




preworkout weight = 278 (garage scale)

injuries

so the come back from the two month lay off has been tough. 1) the new baby has made my sleep patterns fall apart. 2) my diet is poor so i don't have the fuel for working out.

i have a few nagging injuries that is making the come back a little tougher. 1) my shin splints or compartment syndrome is back. too much running on the pavement. i need to take off the shoes and do some work in the grass. 2) i have a deep shoulder pain in my right arm on any pressing movements. i am guessing that it is rotator and that i need to condition it with light weights first. 3) my wrists are still sore under heavy barbell work or push ups. no ideas for a solution here. i took two months off it should have healed.

none the less i am going to make adjustments to my training and keep at it.

4/24 WOD

7am
endurance: 'tabata: stroller run'

tabata: 8 rounds for time (40 on/20 off)

my distance = 3/4 mile


xfit: 'helen'

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

my time = 13:06


preworkout weight = 279 (garage scale)

4/23 WOD

11am
strength: 'OHS/incline/deadlift'

OHS 4x5 - 95,135,155,175
incline 3x5 - 135,155,185
deadlift 3x5 - 135,205,255

core:
unassisted sit up 2x20



preworkout weight
= 280 (garage scale)
= 289 (home scale)

4/22 WOD

i have to say i gave it 110% today. i was trying to beat my pr of 12:53 on this coarse, but fell short. hopefully in a few weeks i can return to my end of 08' shape.

8am
endurance: 'bike TT'

3.5 miles (gv)

my time = 13:18

4/21 WOD

3:30pm
endurance: 'stroller run'

2x800m (rios)

my time = 6:20/5:46

4/20 WOD

8am
yoga: 10 minutes

9am
strength: 'strict press/squat'

press 3x3 - 95,135,135
squat 5x3 - 135,225,275,315,365


core:
situps 3x10
back ext. 3x10


11:30am (hot)
endurance: 'stroller interval run/ partner'

2 minutes on/ 1 min off
1 mile (rios)

my time = 13:51


preworkoutweight = 279 (garage scale)

4/19 WOD

today was a good indicator of how far my metcon has fallen off. i did 'half angie' in 15:46. back in september of last year i did the whole thing in 26:36. i need to hit the metcons hard.

3pm
xfit: 'half angie'

50 jumping pull ups
50 push ups
50 sit ups
50 squats

my time = 15:46

weekly milage

swim = 0
bike = 6 miles
run = 2 miles

4/18 WOD

9am
endurance: 'bike TT'

3.5 miles (gv)

my time = 13:40

4/17 WOD

3pm
strength: 'bench/squat'

bench 4x3 - 135,185,205,225* (*2 reps)
squat 4x5 - 135,225,315,225


core:
incline situps 2x10
back ext. 2x12

4/15 WOD

noon
endurance: 'football drills'

30 minutes of light route running

4/14 WOD

today i took my bro out for his first bike ride so i really lagged to stay back with him.

6am
strength: 'bench/squat/dead'

bench 3x5 - 135,155,175
squat 3x5 - 135,225,275
dead 3x5 - 135,135,135


4pm
endurance: 'bike: partner'

2.5 miles (gv)

tom's time = 12:53


preworkout weight = 279 (garage scale)

4/13 WOD

6pm
endurance: 'stroller run'

1 min 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. repeat

my distance: 1 mile
my time = 14:29

4/12 WOD

7am
endurance: 'stroller run'

tabata (20/10)
2x800m

my time = 6:14/5:50


xfit: 'annie'

50-40-30-20-10
single unders
sit ups

my time = 16:39

weekly milage

swim = 0
bike = 6 miles
run = 1 mile

4/10 WOD

10:30am
endurance: 'bike TT'

3.5 miles (gv)

my time = 14:37



preworkout weight = 275 (garage scale)

4/9 WOD

noon
strength: 'OHS'

OHS 3x5 = 95,115,135


endurance: 'row'
500m row

my time = 2:01

core:
sit ups 2x20
back ext 2x15

inspirational video of the month

i decided to go with videos of the pb boardwalk. that is my favorite bike ride in san diego. nothing motivates me to workout more then hanging at the beach.

4/6 WOD

i was able to get back to my globo today for some basic strngth movements. i am still getting a deep shoulder pain during the bench so i staid light for all the sets.

10am
strength: 'bench/ squat'

bench 4x5 - 135,135,135,135
squat 4x5 - 135,135,225,225

core:
back ext - 2x12


post workout weight = 278 (garage scale)

4/5 WOD

i lost my water bottle on the ride so i had to jump off the bike to get it. so i lost 20 to 30 seconds there.

my overall strength has really dropped off. i was struggling with the pull ups today.


11am
endurance: 'bike TT'

bike 2.5 miles (gv)

my time = 11:35* (water bottle)


xfit: 'push press/pull up'

15-12-9 reps
45lbs. push press
jumping pull ups

my time = 3:05


core:
sit ups 2x15

4/2 WOD

4pm
endurance: 'stroller run'

distance = 1 mile

my time = 13:52


strength: 'strict press'
strict press 3x5 - 95,95,115


core:
sit ups - 2x15

3/13 WOD

i took it easy today since i am just working my way back into working out consistently. i did the xfit wod from a few days ago, but only set a ten minute time limit instead of thirty.

5pm
xfit: 'pu/dip/ sit up'

Complete as many rounds as you can in ten minutes of:
Five jumping pull-ups
Five jumping dips
15 Sit-ups

rounds = 6 + 5pu/5dips/3situps



burpup challenge +4 = 6 total


postworkout weight = 278 (garage scale)

3/11 WOD

I got out on the bike today for the first time in awhile. The back & calf muscle feel 100% again. although the layoff did take a toll on my overall fitness, energy, and waistline i feel it was necessary to give my body that break after months of hard training.

7:30am
endurance: 'bike TT'

bike 2.5 miles (gv)

my time = 10:01



core:
situps - 2x15


burpup challenge: +2 = 2 total

post workout weight = 273 (garage scale)

2/17 WOD

i took a couple weeks off from working out to let my body heal. the back seems to be ok and so does the calf now. i got into the gym early, but i feel that my energy was as low as ever. after my second set off bench my front delt felt strained so i stopped doing bench.

7am
strength: 'squat/bench'

squat 4x5 - 135,225,275,315
bench 2x5 - 135,185

pull ups 2x5 - bw-160,bw-130

core:
incline situps 1x15
unassisted situp 1x15
back ext 2x15


endurance: 'run'

run - .5 miles



preworkout weight = 266 (garage scale)


burpup challenge: +2 = 2 total

2/3 WOD

today the back was good enough to do decent weight squats and back extensions.

7am
strength: 'squat/bench'

squat 3x5: 135,225,275
bench 4x5: 135,185,205,225pr

core:
incline situps: 2x15
back extensions: 2x10

2/2 WOD

Back injury update: i still have alot of discomfort when it comes to sitting or standing for awhile, but when i am moving around i fell decent. so i was able to play in the last soccer game of the season last night.


soccer: game

injury

in the previous post i described the manner in which i had hurt my back. i have been icing it every half hour and took 4 ibuprofens. the back is really sore still. it does not seem to be anything worse then other times i have throw out my back. so i will R.I.C.E. it for the next 48 hours.

to update my calf injury: today i still felt tightness & pain in my calf while doing presses. so it might be a good thing that i hurt my back since i was going to try to play soccer tomorrow.

1/25 WOD

the good news is that my 'cft' is over 1000lbs. the bad news is that i hurt my back on the last set of deadlifts. i was more concerned with my grip strength at the time. i got the weight half way up then my lower back rounded, i heard a pop, and i had a crippling pain shoot thru my back. i was barely able to unload the bar of the wieght before i left the globo.

9am
Strength: 'CFT'

press: 135,155,185,195pr, 200*
squat: 135,225,315,365,405,425pr
dealift: 275,380,400,425*

cft total = #1020

*failure

1/22 WOD

9am

warm up:
bike 5 min
row 2 min

strength: 'incline/ohs'

incline 5x3 - 135,155,185,195,215
OHS 4x3 - 135,155,185,165

core:
incline situps 3x15
back extension 3x20

1/18 WOD

7am

warm up:
bike 4 min
row 2 min

strength: 'bench, OHS'

bench 4x5 - 135,185,205,215
OHS 4x5 - 95,135,155,175

core:
situps: 3x20
back ext: 3x15

inspirational video of the month

this month i am throwing up videos of P.O.S.E. run technique drills. i am mainly sharing these with my friend nancy, but i also need to start focusing more on endurance work for the 09' triathlon season.

1/15 WOD

today i got back in the gym & am trying to catch up on the pull up/burup challenge. the calve feels ok during normal walking. if i over extend it or over exert on it i can still feel the tear.


8am
warm up:
bike 5 min
row 2 min

strength: 'front squat/incline'

front squat 3x5 - 95,135,155
incline 3x3 - 135,185,205

core:
situps - 2x25
back ext - 2x(25,20)


day 12 & 13 - pull ups +24 +26 = +50 (182 total)

1/14 WOD

the leg is feeling alot better. i have range of motion throughout a normal walking step with no pain. if i over-extend it or over-exert the calve muscle i feel a little pain, but things look good for getting back to training.


10am
tai chi - 15 minutes

1/13 WOD

injury report: i have been R.I.C.E.ing the calve since last night. i have alot more mobility today, but i think i have been doing too much on it since my hamstring & opposite ankle are getting sore. i was able to get in a simpl,e tai chi workout today.


noon
tai chi - 15 minutes

injury

i strained/tore my right calve muscle during today's soccer game. the desert winds have been blowing in so its been warm and dry. i didn't feel like i was able to get my legs warmed up tonight. in my 2nd shift i tried to change direction and my calve popped.

a few factors that contributed is that: 1) i have been dehydrated do to the santa ana conditions. 2) i didn't have the right nutrition today. 3) lack of sleep.

so the plan is to ice it for the next 72 hours and then start alternating ice with heat.

1/12 WOD

10am

warm up:
row 2 min
bike 3 min

strength: 'strict press/ohs'

strict press 4x1 - 135,185,195*,190* (*failure)
overhead squat 4x5 - 95,135,155,175


core:
situps - 2x15 unnassisted
back ext - 2 x15


7pm
soccer game: (injured right calve)

1/11 WOD

noon

brick: 'bike/run'

bike 3.5 miles (vv) = 14:00
T2 = 1:10
run 1 mile = 11:00

my time = 26:10




day 11 - burpup +22 (132 total)

weekly mileage

swim=0
bike=12 miles
run=0 miles

1/10 WOD

7am

warm up:
bike 5 min
row 2 min

strength: 'squat/bench'

squat 4x3 - 135,225,275,315
bench 4x3 - 135,185,205,225* (*failure: 2 unassisted)


2pm
basketball: 1-on-1 (15 min)


day 10 - burpup +20 (110 total)

1/9 WOD

noon
xfit: 'tire jumps/slam balls/burpups'

3 rounds for time:
21 tire jumps
12 slam balls #10
6 burpups

my time = 9:33


burpup +18 (90 total)

1/8 WOD

2pm
tabata soccer drills: 8 rounds or 20 on/10 off


xfit: 'annie'
50-40-30-20-10 rep rounds of:
single unders
sit ups

my time = 15:09


3pm
hike - 30 minutes (lake poway)


4pm
yoga/tai chi - 30 minutes


burpup +16 (72 total)

1/7 WOD

i did the burpup challenge for time today. i was able to get off 14 reps in 1:20. i absolutely love this movement.


11am

tabata soccer drills: 8 rounds or 20 on/10 off

burpups 14 = 1:20



burpup +14 (56 total)

1/6 WOD

1pm
endurance: 'bike TT'

7.5 miles (pomorado)

my time = 31:21


3pm
endurance: 'hike'

walk/jog - 5 miles (lake poway)

time = 1 hour




burpup +12 (42 total)

1/5 WOD

2pm

warm up:
bike 4 min
row 4 min


strength: 'incline/ ohs'

incline 4x5 - 135/155/185/205* *pr
ohs 3x5 - 95/135/155


xfit: 'deadlift/ push press'

rounds for time:
#225 deadlift: 10-9-8-7-6-5-4-3-2-1
#135 push press 1-2-3-4-5-6-7-8-9-10

my time = 13:22


soccer game

day 5 - burpup +10 (30 total)

post game weight = 268 (garage scale)

1/4 WOD

i choose a new route thru green valle today. i call it valle verde (vv) since thats the street i turn on. it was definitely more challenging. the hills were much steeper, but i did use some good momentum to help on some of the hills.

1pm
endurance: 'bike TT'

4.5 miles (vv)

my time = 18:52


8pm
yoga: 1 hour



burpup +6, +8 (20 total)

post workout weight = 268 (garage scale)

weekly mileage

swim=0
bike=3.5 miles
run=1.75 miles

1/2 WOD

i didn't know i was doing the 'fifty' until a few minutes before the workout. i was planning on going to the gym for some press work, but decided to stay home to workout last minute. so i thought i would do 'fran' or 'annie', but then i decided to go for a chipper. i skipped this one a few weeks back so i was do anyway. i had done this one back in july with lighter kb swings & bad form on the wall balls and came up with a time of 48:00. so today i was happy to best that time by 6 minutes with good form & 1.5 pood kb swings. i hit the wall at the 20 minute mark during the good mornings. i could tell it was my stamina threshold because every movement after that gassed me instantly.


11am
xfit: 'filthy fifty'
50 tire jumps (20 inches) (2:53)
50 jumping pull ups (6:27)
50 kb swings (1.5 pood) (9:04)
50 walking lunges (12:27)
50 knee raises (16:29)
50 push presses #45 (18:21)
50 good mornings #45 (21:23)
50 wall balls #10 (28:11)
50 burpees (39:24)
50 jump ropes (42:01)


my time = 42:01pr



burpup +4 (6 total)

preworkout weight = 270 (garage scale)

1/1 WOD

10:30am
xfit: 'helen'

3 rounds for time:
400m run
21 kb swings 1.5 poods
12 jumping pull ups

my time = 11:29pr



burpup +2 (2 total)