Hybrid Strength & Endurance Program

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)

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)

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)

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)

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)

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)

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)

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)

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)

9/17 WOD

8am
run: 'tabata'

8 x 20 seconds on/ 10 seconds off

distance = .47 miles

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)

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....

9/13 WOD

10am

bike: 'boardwalk'

mission beach

distance =8.5 miles

time = 1:20 minutes

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

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

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

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