1/18 WOD

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

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


5pm
tennis: 'volley'
time = 30 min

1/14 WOD

10am
endurance: 'bike TT'

distance = 2.5 miles (gv)

time = 9:24

1/13 WOD

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

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

10am
cf endurance: 'run TT'

distance = 1 mile (rios)

time = 10:46

1/9 WOD

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

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



preworkout weight = 295 (home scale with clothes)

1/6 WOD

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

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

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

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.