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