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)
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)
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)
10/27 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)
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)
10/24 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)
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)
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)
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)
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)
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)
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)
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)
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