Hybrid Strength & Endurance Program

9/11 WOD

9:30am
Run: 'big tabata'

32 rounds: 40 seconds on/ 20 seconds off

Distance = 2.6 miles (gv)

9/10 WOD

10am
Run: 'long interval'

distance = 2x 2.37 - 4.75 total miles (spouts)

time = 1:21:55

9/7 WOD

5:45am
Run: 'slog'

distance = 9 miles (RB)

time = 2:25:12

9/6 WOD

11am

bike: 'boardwalk'

mission beach

distance = est. 5 miles

time = 45 minutes

9/5 WOD

11am
endurance: 'run - 4 2 1 ladder'

4 min on, 3 min off
2 min on, 30 sec off
1 min on, 3 min off
2min on, 30 sec off
4 min on, done!

distance = 1.25 miles

9/4 WOD

10am
Strength: 'light'

overhead squat - 3 x 3 (#95)
power clean - 5 x 1 (#95)
pullups - 4 x 3 (bw-#180,bw-#150,bw-#120,bw-#90)

tabata:
burpees - (5,5,4,4,4,4,3,3)

9/1 WOD

11am
Run: 'slog'

distance = 2.5 miles (vine)

time = 38:43

10am
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

8/28 WOD

8:30am
Run: 'slog'

distance = 5 miles (vine)

time = 1:16:05

8/27 WOD

10am
Strength: 'light'

push press - 3 x 5 (#95,#95,#135)
back squat - 2 x 3 (#135,#135)
pullups - 3 x 10 (bw-#180)

box to box (24' to 12') - 20 reps

tabata:
box jumps - (12,8,7,7,7,7,7,9)

8/26 WOD

11:30am
Run: '5k'

distance = 3.1 miles (vine)

time = 49:47

8/25 WOD

noon
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 = 1.25 miles

8/23 WOD

9:30am
Run: 'intervals tabata'

8 rounds: 40 seconds on/ 20 seconds off

Distance = 2 & 2/3 laps (vv park)

8/22 WOD

11am
Run: 'slog'

distance = 9.5 miles (poway)

time = 3:15:00

8/21 WOD

11am
bike: 'beach cruise'

distance = 7.85 (mb/pb)

time = ?

8/20 WOD

9am
Run: 'slog'

distance = 3.4 miles (vine)

time = 50:32

8/18 WOD

9am
Run: 'slog'

distance = 2 miles (vine)

time = 29:34

8/16 WOD

10am
Run: 'light jog'

distance = 2.2 miles (vv)

time = ? (talking to neighbor)

8/15 WOD

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.