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