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