10/31 WOD

9am
stroller run: '1 minute ladder'

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, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min  off, 1 min on....
distance = 1.41 miles 


100 day push up challenge:  Day 66 (2211 total) 

10/30 WOD

9am
Bike: 'spin class'

time =45 minutes



Strength 

rope pushdowns                      - 3 x 12 (#60, #70, #80) 
ezbar curls                               - 3 x 12   (#45, #55, #65)
reverse db skull crushers         - 3 x 10  (#20, #17.5, #17.5)  
alternating db curls                  -3 x 20 (#25)
 


100 day push up challenge:  Day 65 (2145 total) 

 weight  = 244 (gym scale) 

10/29 WOD

8:30am
run - 'stroller runabout'

distance = 8 miles (RB)

running time = 1:53:12  


4pm
Strength 


Lumber Jacks alternating               - 3 x 12 (#60, #90, #120) 
DE push press                                - 10 x 2   (#135)
uprights/db press/db side laterals  - 3 x 8/8/8  (#80/#27.5/#15)   *superset
chin ups                                          -3 x 10/8/8 (bw-#185)



100 day push up challenge:  Day 64 (2080 total) 


 weight  = 244 (gym scale)

10/28 Rest Day

100 day push up challenge:  Day 63 (2016 total)

10/27 WOD

9am
stroller run: '1 minute ladder'

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, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on

distance = 1.25 miles  (1.68 total)


100 day push up challenge:  Day 62 (1953 total)  

10/26 WOD

8am
run - 'stroller runabout'

distance = 7 miles (RB)

running time = 1:55:55  



100 day push up challenge:  Day 61 (1891 total)  

10/25 WOD

8:30am
bike: 'boardwalk'

distance = 8.33 miles (mb)

time = 1:26:33



100 day push up challenge:  Day 60 (1830 total) 

10/24 WOD

5am
Strength

Lumber Jacks alternating                 - 3 x 20 (#60, #80, #100)                               
DE back squats                                 - 8 x 2  (#135)  
overhead rope cable extensions        - 3 x 10 (#50, #60, #70)
rope cable curls                                - 3 x 10 (#50, #55, #60)


Metcon

5 rounds for time:
3 hang power cleans #95
5 pushups
7 air squats

time = 3:42



100 day push up challenge:  Day 59 (1770 total)  


weight  = 247 (gym scale)   

10/23 WOD

9am
swim: 'olympic laps'

10 free style laps (100m) = 1000m

time = 29:59



100 day push up challenge:  Day 58 (1711 total)   

10/22 WOD

8am
run - 'stroller runabout'

distance = 7.78 miles (RB)

running time = 2:10:49  


4pm
Strength 

 
push press                                      - 3 x 3   (#135,#155,#185*)  *fail 2 reps
uprights/db press/db side laterals  - 3 x 10/10/10  (#60/#22.5/#15)   *superset
chin ups                                          -3 x 3 (bw-#185,bw-#150,bw-#100*) *fail 2 reps



10pm

AIS: 'hips & knees'

 
time = 20 minutes 


100 day push up challenge:  Day 57 (1653 total)  


weight  = 244 (gym scale)   

10/21 Rest Day

6pm
AIS: 'hips, knees, back & shoulders'
time = 30 minutes

100 day push up challenge:  Day 56 (1596 total)

10/20 WOD

9am
Strength

ME strict press       - 3 x 3  (#95, #115, #135)  


Metcon

10 rounds for time:
5 db swings #25
5 box jumps 12"
5 pushups
10 air squats

time = 13:02.6



100 day push up challenge:  Day 55 (1540 total) 

10/19 Rest Day

10pm
AIS: 'hips, knees & back'
time = 20 minutes

100 day push up challenge:  Day 54 (1485 total)

10/18 WOD

8:30am
bike: 'boardwalk'

distance = est. 3 miles (mb)
time = est 1 hour



100 day push up challenge:  Day 53 (1431 total) 

10/17 WOD

9am
run - 'stroller tempo'

distance = 5 miles (miramar lake)

running time = 1:08:39  


5pm
Strength 

over head squats          - 3 x 3   (#95)
incline bench               - 2 x 3  (#95)  


Row: 'sprint'

distance = 500m

time = 1:49.1


10pm
AIS: 'hips & knees'
time = 20 minutes


the first 2 miles i was able to run at a 12 minute pace, then i tanked pretty hard.  the third mile was at a 14 minute pace and the last two miles were about survival.  i think i misjudged how far around the lake was and came out the gate too fast.  obviously a 12 minute pace is not sustainable. (atleast with the stroller).  next tempo run will be at 14 minute miles.


100 day push up challenge:  Day 52 (1378 total) 

weight  = 249 (gym scale)  

10/16 WOD

9am
swim: 'olympic laps'

10 free style laps (100m) = 1000m

time = 33:00



5pm
Strength 

chin ups                                              - 3 x 5   (bw-#180, bw-#150, bw-#120)
cable axe chopping                             - 4 x 10  (#90)  
ez bar curl                                           - 2 x 10   (#50)
rope pushdowns                                  - 2 x 8/12   (#50)


AIS: 'hips & knees'
time = 20 minutes



100 day push up challenge:  Day 51 (1326 total) 


weight  = 249 (gym scale) 

10/15 WOD

9am
run - 'stroller runabout'

distance = 6.18 miles (rb)

running time = 2:00:17  (alot of time walking around stores & bank)


4pm
Strength
push press                                        - 4 x 3   (#95, #115, #135, #155, #175)
uprights/db press/db side laterals    - 3 x 10/10/10  (#50/#20/#10)   *superset



100 day push up challenge:  Day 50 (1275 total)   


weight  = 249 (gym scale)  

10/14 WOD

8:30am
bike: 'boardwalk'

distance = 9.99  miles (mb)
time = 1:23:00


100 day push up challenge:  Day 49 (1225 total) 


10/13 WOD

10:30am

swim: 'untimed laps'

8 free style laps
4 breast stroke laps



tabata: 'pushups'

8 rounds of 20 seconds on/ 10 seconds off

total = 9/7/5/5/4/4/4/7 = 45



run: 'sprint repeats'

10 rounds of 5 seconds on/ 30 seconds off (100%)



100 day push up challenge:  Day 48 (1176 total)

10/12 Rest Day

Rest Day


100 day push up challenge:  Day 47 (1128 total) 



my lower back felt like it was on the verge of going out.  not a good sign. going to back off the weights right now & get back to running & biking for awhile

10/11 Hybrid Strength

9am
Strength


DE bench press                   - 8 x 2  (#145)  
DE box squats                     - 8 x 2   (#185) 
ME deadlifts                       - 4 x 1  (#135, #205, #255, #295)



 100 day push up challenge:  Day 46 (1081 total)  

10/10 Hybrid Strength

9:30am
Trail Run- 'stroller'

distance = 3.28 miles (blue sky/lake poway)

running time = 1:23:13



100 day push up challenge:  Day 45 (1035 total)  



this trail had a section that was really steep in which i got a good workout

10/9 Hybrid Strength

8am
Strength

ME Back squat                                     - 4 x 5   (#135, #185, #205,#215)
ME push press                                     - 3 x 3  (#95, #115, #145*)   *6 reps
DE hang power cleans                        - 8 x 1  (#95)
chin ups                                              - 1 x 5   (bw-#150*) *felt a little pain in the elbow so stopped

threshold: upright row/DB press/DB laterals   - 2 x8/8/8 (#70,#20,#10)


Metcon

3 rounds for time:
10 pushups
10 box jumps 12"
10 air squats

time = 3:28



100 day push up challenge:  Day 44 (990 total) 

10/8 WOD

9am
run - 'timed tosh' (stoller)

3 rounds of:
 2 min on/ 2 min off, 3 min on/ 3 min off, 4 min on/ 4 min off


distance = 2.67 miles (vv)




100 day push up challenge:  Day 43 (946 total) 

10/7 WOD

8am
Strength
over head squat  - 4 x 3   (#95, #115, #135)
press/ db press    - 3 x 5/10  (#95 / #15)   *superset
chin ups              - 3 x 3   (bw-#150, bw-#120, bw-#80)


100 day push up challenge:  Day 42 (903 total) 

10/6 WOD

9am
run: 'tabata'

8 x 20 seconds on/ 10 seconds off

distance = 1 mile total (includes warm up & cool down)



4pm
Strength
deadlift     - 4 x 1 (#135,#205,#275,#345)




100 day push up challenge:  Day 41 (861 total) 

10/5 WOD

10am
run - 'stroller runabout'

distance = 6.7 miles (rb)

running time = 2:29:06  (alot of time walking around stores & bank)



100 day push up challenge:  Day 40 (820 total) 

10/4 WOD

9am
Strength
back squat     - 4 x 3 (#135,#185,#235,#255)
DE bench      - 8 x 2 (#135)
chin ups         - 2 x 1 (bw-#140,bw-#90)


Metcon
3 rounds for time:
-3 hang power cleans (#95)
-5 DB thrusters (#25)
-7 pushups


time = 2:50


100 day push up challenge:  Day 38 (741 total)  
100 day push up challenge:  Day 39 (780 total)

weight  = 254 (gym scale)

10/2 WOD

9:30am
Strength

DB press                           - 3 x 12 (#30)
OVH squats                      - 3 x 3 (#95)
chin ups/dips/chinups       - 10/10/4 (bw-#120), 8/8/4 (bw-#150)     *superset



100 day push up challenge:  Day 37 (703 total)  


weight  = 254 (gym scale)

10/1 WOD

9am
stroller run: '1 minute ladder'

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, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min off, 1 min on

distance = 1.50 miles


100 day push up challenge:  Day 36 (666 total)