8:30am
bike: 'boardwalk'
distance = est. 3 miles (mb)
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)
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)
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)
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)
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)
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
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)
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
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)
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)
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)
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)
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)
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)
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)
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)
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)
9/30 WOD
9am
metcon: 'short'
5 rounds
- 5 box jumps 24"
- 5 sit ups
- 5 push ups
time = 3:42
100 day push up challenge: Day 35 (630 total)
weight = 257 (gym scale)
metcon: 'short'
5 rounds
- 5 box jumps 24"
- 5 sit ups
- 5 push ups
time = 3:42
100 day push up challenge: Day 35 (630 total)
weight = 257 (gym scale)
9/29 WOD
9:30am
Strength
deadlift - 4 x 1 (#135,#185,#255,#135)
hang clean - 4 x 1 (#95,#115,#135,#155,#165)
strict press - 4 x 3 (#95,#115,#135,#155,#165)
chin ups - 3 x 3 (bw-#150, bw-#120, bw-#90)
metcon: 'short'
10 rounds
- 8 air squats
- 4 push ups
time = 4:09
100 day push up challenge: Day 34 (595 total)
weight = 254 (gym scale)
Strength
deadlift - 4 x 1 (#135,#185,#255,#135)
hang clean - 4 x 1 (#95,#115,#135,#155,#165)
strict press - 4 x 3 (#95,#115,#135,#155,#165)
chin ups - 3 x 3 (bw-#150, bw-#120, bw-#90)
metcon: 'short'
10 rounds
- 8 air squats
- 4 push ups
time = 4:09
100 day push up challenge: Day 34 (595 total)
weight = 254 (gym scale)
9/28 WOD
11am
bike: 'boardwalk'
distance = 6.75 miles (mb)
time = est. 1 hour
100 day push up challenge: Day 32 (528 total)
100 day push up challenge: Day 33 (561 total)
100 day push up challenge: Day 32 (528 total)
100 day push up challenge: Day 33 (561 total)
9/26 WOD
10am
run - 'stroller runabout'
distance = 5.83 miles (rb plaza)
running time = 2:04:46 (alot of time walking around stores)
100 day push up challenge: Day 30 (465 total)
100 day push up challenge: Day 31 (496 total)
run - 'stroller runabout'
distance = 5.83 miles (rb plaza)
running time = 2:04:46 (alot of time walking around stores)
100 day push up challenge: Day 30 (465 total)
100 day push up challenge: Day 31 (496 total)
9/24 WOD
9:30am
Run: '2hr slog'
distance = 7.65 miles (RB)
time = 2 hrs
100 day push up challenge: Day 28 (406 total)
100 day push up challenge: Day 29 (435 total)
Run: '2hr slog'
distance = 7.65 miles (RB)
time = 2 hrs
100 day push up challenge: Day 28 (406 total)
100 day push up challenge: Day 29 (435 total)
9/22 WOD
10am
Run: 'long interval'
distance = 3 x .5 miles (gv)
time = 4:44, 6:00, 6:00
100 day push up challenge: Day 27 (378 total)
Run: 'long interval'
distance = 3 x .5 miles (gv)
time = 4:44, 6:00, 6:00
100 day push up challenge: Day 27 (378 total)
9/21 WOD
9am
Strength: 'light'
push press - 4 x 3 (#95,#135,#155,#175*) (*failed: 2 reps)
back squat - 4 x 2 (#135,#185,#225,#225)
chin ups - 3 x 3 (bw-#150, bw-#120, bw-#90)
metcon: 'short'
4 rounds
- 150m row
- 5 push ups
- 10 air squats
time = 5:20
100 day push up challenge: Day 26 (351 total)
weight = 255 (gym scale)
Strength: 'light'
push press - 4 x 3 (#95,#135,#155,#175*) (*failed: 2 reps)
back squat - 4 x 2 (#135,#185,#225,#225)
chin ups - 3 x 3 (bw-#150, bw-#120, bw-#90)
metcon: 'short'
4 rounds
- 150m row
- 5 push ups
- 10 air squats
time = 5:20
100 day push up challenge: Day 26 (351 total)
weight = 255 (gym scale)
9/20 WOD
10am
run - 'stroller runabout'
distance = 3.25 miles (albertsons)
running time = 58:32
100 day push up challenge: Day 24 (300 total)
100 day push up challenge: Day 25 (325 total)
run - 'stroller runabout'
distance = 3.25 miles (albertsons)
running time = 58:32
100 day push up challenge: Day 24 (300 total)
100 day push up challenge: Day 25 (325 total)
9/18 WOD
10:30am
run: 'sprint intervals'
10 x 10 seconds on/ 20 seconds off
distance = .45 miles
strength: 'light'
jumping pull ups - 3 x 5
KB swings - 3 x 5 (1.5 pood)
KB sumo deadlifts - 3 x 5 (1.5 pood)
100 day push up challenge: Day 23 (276 total)
run: 'sprint intervals'
10 x 10 seconds on/ 20 seconds off
distance = .45 miles
strength: 'light'
jumping pull ups - 3 x 5
KB swings - 3 x 5 (1.5 pood)
KB sumo deadlifts - 3 x 5 (1.5 pood)
100 day push up challenge: Day 23 (276 total)
9/15 WOD
9am
Strength: 'light'
push press - 3 x 3 (#95,#115,#135)
overhead squat - 3 x 2 (#95,#105,#115)
deadlift - 3 x 1 (#135)
chin ups - 3 x 1 (bw-#90, bw-#70, bw-#50)
metcon: 'short'
6 rounds
-5 push ups
-10 air squats
time = 3:11
weight = 258 (gym scale)
Strength: 'light'
push press - 3 x 3 (#95,#115,#135)
overhead squat - 3 x 2 (#95,#105,#115)
deadlift - 3 x 1 (#135)
chin ups - 3 x 1 (bw-#90, bw-#70, bw-#50)
metcon: 'short'
6 rounds
-5 push ups
-10 air squats
time = 3:11
weight = 258 (gym scale)
9/14 WOD
8:30am
Run: 'slog'
distance = 8 miles (RB)
time = 2:09:00
100 degrees out today. i tanked on the way home about 1 mile left. too hot....
Run: 'slog'
distance = 8 miles (RB)
time = 2:09:00
100 degrees out today. i tanked on the way home about 1 mile left. too hot....
9/12 WOD
9am
Strength: 'light'
overhead squat - 3 x 3 (#95,#105,#115)
power clean - 3 x 1 (#95,#115,#135)
flat bench - 3 x 3 (#135)
metcon: 'short'
4 rounds
-4 push ups
-5 box jumps 24"
-6 DB swings #20
time = 2:29
Strength: 'light'
overhead squat - 3 x 3 (#95,#105,#115)
power clean - 3 x 1 (#95,#115,#135)
flat bench - 3 x 3 (#135)
metcon: 'short'
4 rounds
-4 push ups
-5 box jumps 24"
-6 DB swings #20
time = 2:29
9/11 WOD
9:30am
Run: 'big tabata'
32 rounds: 40 seconds on/ 20 seconds off
Distance = 2.6 miles (gv)
Run: 'big tabata'
32 rounds: 40 seconds on/ 20 seconds off
Distance = 2.6 miles (gv)
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
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)
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)
8/31 WOD
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
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
8/25 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
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)
Run: 'intervals tabata'
8 rounds: 40 seconds on/ 20 seconds off
Distance = 2 & 2/3 laps (vv park)
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.
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.
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