Hybrid Strength & Endurance Program

8/16 WOD

10am
Run: 'light jog'

distance = 2.2 miles (vv)

time = ? (talking to neighbor)

11am
Run: 'light jog'

distance = .64 miles (vine)

time = 8:27

Yesterday was my follow up visit to the doctor to get my blood test results. sugar levels were too high and my triglycerides were too high. I know this is due to my extremely poor diet and lack of exercise the last few months. So I am recommitted now to living healthy. I am going to due a follow up visit in three months to see where my levels are at that point.

6/18 WOD

9:30am
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, 1min on/ done.....

distance = 1.32 miles

6/15 WOD

9am
run: 'runabout'

distance = 11.14 miles (carmel mountain/RB)

time = 3:15:42

6/14 WOD

10am
run: '400m repeats'

5 x 400m (1 min rest)

pace = 8 min miles

6/13 WOD

9am
run: 'runabout'

distance = 10 miles (stone ridge/RB)

time = 2:45:17

6/11 WOD

9am
bike: 'beach cruise'

distance = 13.11 miles

time = 1:42:34

6/9 WOD

10am
run: 'tabata'

24 x 40 seconds on/ 20 seconds off (hood)

distance = 2 miles

6/8 WOD

8am
run: 'runabout'

distance = 7.17 miles (RB/pomorado)

time = 2:04:05

6/6 WOD

2pm
run: 'runabout'

distance = 4.4 miles (st.andrews/GV)

time = 1:09:01

6/5 WOD

2pm
tennis: 'volley/game'

time = 30 minutes

6/4 WOD

11am
run - 'stroller runabout'

distance = 2.56 miles (winery)

time = 45:31

5/3 WOD

8am
run: 'runabout'

distance = 6 miles (pomorado/target)

time = 1:21:46

5/2 WOD

10am
run: 'tabata'

8 x 40 seconds on/ 20 seconds off (hood)

distance = est. 1 mile

5/1 WOD

noon
run: 'mile'

distance = 1 mile est. (mom's house)

time = 10:05

4/30 WOD

10am
run: 'stroller runabout'

distance = 5.30 miles (sprouts/RB plaza)

time = 1:52:41

4/26 WOD

10am
run: 'stroller runabout'

distance = 4.60 miles (RB plaza)

time = 1:32:00

4/25 WOD

11am
bike: 'boardwalk'

mission beach
distance = est. 5 miles

time = est. 1 hour

4/24 WOD

10am
run: 'stroller runabout'

distance = 4.38 miles (RB plaza)

time = 1:29:05

4pm
tennis: 'volley'

time = 1 hour

4/23 WOD

11am
run: 'tabata'

8 x 20 seconds on/ 10 seconds off
(mira mesa community park)

distance = est. 800m

4/21 WOD

10am
Strength: 'press/OHS'

strict press - 4x3 (#95,#135,#135,#135)
overhead squat - 3x3 (#95)

double box jump - 8x1 (24"box to 12"box)

4/20 WOD

10am
run: 'stroller runabout'

distance = 6.07 miles (RB)

time = 1:54:18

4/19 WOD

9am
run: 'stroller jog/pullups'

distance = 3x.5 mile laps = 1.5 miles (RB community park)
jumping pullups - 9 x 1,2,3,4,5,6,7,8,9 = 45 reps
air squats - 3x5

time = 35:18

i really tanked during this workout. not sure if it was from a bad night of rest, the big pasta dinner last night or adding the jumping pull-ups into the run but i really felt like falling over at the end of the run. i was almost interested to see if i could push myself to the point of collapsing but i had the kids.

4/18 WOD

10am
bike: 'boardwalk'

mission beach (bay side)
distance = est. 3 miles

time = est. 1 hour

4/17 WOD

11am
basketball: '2on2/4on4'

24 hour fitness

time = 80 minutes

4/16 WOD

10am
run: 'stroller jog'

distance = 2.35 (ríos)

time = 39:37

4/13 WOD

11am
strength: 'press/pullup/squat'

dumbbell strict press - 1 x 6 (#35)
dumbbell push press - 1 x 6 (#35)
dumbbell jerk press - 1 x 6 (#35)
assisted cin ups - 3 x 6 (bw-180, bw-150, bw-120)
back squats - 3 x 3 (#135)

4/12 WOD

10am
bike: 'boardwalk'

mission beach to pacific beach & back
distance = est. 3 miles

time = est. 1 hour

2pm
basketball: 'one on one'

time = 30 minutes

4/10 WOD

11am
run: 'tabata'

8 x 20 seconds on/ 10 seconds off

distance = est. 800m

4/9 WOD

10am
run: 'interval distance'

2 x 1 mile

time = set. 14:00 (each mile)

1/16 WOD

10am
Strength: 'press/squat'

strict press - 4x3 (#95,#115,#135,#155)
back squat - 4x3 (#135,#185,#225,#275)

1/9 WOD

10am
Strength: 'press/squat/clean/pullups'

push press - 3x3 (#135)
back squat - 3x3 (#135)
hang power clean - 5x1 (#95)
assisted pull-ups - 3x3 (bw-#180,bw-#150,bw-#120,bw-#100)

1/3 WOD

10am
Strength: 'press/OHS/pullups'

strict press - 3x6 (#95)
overhead squat - 2x3 (#95)
assisted pull-ups - 3x3 (bw-#180,bw-#150,bw-#120)
back extensions - 3x4

Row: 'alternating arms'

500m

time = 2:55 (low intensity)

10/18 hybrid program

8:30am
run: intervals (ladder)

3 rounds of 30 seconds on 30/20/10 seconds off

distance = .75miles

10/13 hybrid program

6pm
soccer: 'game'

time = 50 minutes

10/10 hybrid program

9:30am
run: intervals (40 on/20 off)

8 x 40 seconds on/ 20 seconds off

distance = 800m est.

8/14 hybrid program

6pm
soccer: 'practice'

goalie drills, long pass to one time & dribble drill

time = 1:15

8/13 hybrid program

rest day

8/12 hybrid program

rest day

8/11 hybrid program

6pm
soccer: 'practice'

6on2passing, 3on3 keep away with xtra attacker, 4on4 scrimmage

time = 1:15

8/10 hybrid program

rest day

8/9 hybrid program

6pm
soccer: 'practice'

6on2passing, 5on5 scrimmage

time = 1:30

8/8 hybrid program

7pm
run: 'mile'

distance = 1 mile (rios)

time = 8:54PR

this actually was a PR for this road coarse. the old mark went back to dec. 28th, 2008 with a time of 9:30. beat that time by 36 seconds.