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)

1/28 hybrid program

6am
cfe: run '1 minute ladder'

1min 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, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

distance = 1.5 miles


9am
strength (press/squat/pullup)

ME push press - 6x3 (#95,#135,#185,#205,#225*,#225^) *failure, ^1rep
DE box squat 12" - 8x2 (#225)
pull ups - 3x8 (bw-#140)



tabata challenge: week 4/day 3 - single unders (21/18/18/20/18/18/18/24)

1/26 hybrid program

9am
strength (clean/pullups)

ME hang power clean - 3x1 (#145,#165,#185)
ME pullups - 5x3 (bw-160,bw-130,bw-100,bw-100,bw-100)


tabata challenge: week 4/day 2 - DB swings #35 (11/11/11/11/11/11/11/11)

1/24 hybrid program

9am
strength (bench/squat/pullup)

ME bench press - 3x3 (#185,#205,#225)
ME back squat - 3x3 (#260,#295,#330)
ME pull ups - 3x5 (bw-#170,bw-#140,bw-90*) *4reps

plyometrics: double depth box jumps - 20x1



run: 'stroller runabout'

distance = 3.5 miles (albertsons/henry's)

time = 1:17:17



tabata challenge: week 4/day 1 - air squats (14,12,12,12,12,12,12,15)

1/21 hybrid program

7am
cfe: run "5k"

distance = 5K (summerfield)

my time = 43:19


9am
strength (OHS/bench)
DE overhead squat - 10x2 (#95)
DE bench press - 8x3 (#135)



tabata challenge: week 3/day 3 - burpees (5/4/4/4/4/4/4/5)

1/19 hybrid program

8am
strength (dead/pullup)

ME deadlift - 1x3,1x2,4x1 (#35,#205,#275,#325,#375,#395*) *failure
pullups - 3x3 (bw-180,bw-140,bw-100)


my grip failed me on my deads. i need to either work on the hook grip or do alot more farmers carries.



tabata challenge: week 3/day 2 - back extensions (6/6/6/6/6/6/6/6)

1/17 hybrid program

6am
cfe: run '30:20 x 8'

30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!

distance = est. .5 miles


8am
strength (incline/squat/pullup)

incline – 3x5 (#145,#165,#185*) *6reps
back squat – 3x5 (#245,#280,#315)
chins-ups - 3x8 (bw-#150)
DB presses (assistance) - 3x15,12,20 (#30)



tabata challenge: week 3/day 1 - one-arm rower (total distance = est. 750m)

1/16 hybrid program

9am
cfe: bike "TT"

10.2 miles (tp loop)

my time = 44:47


missed the pr by a minute. back felt good, only a little stiffness. could have gone a few more miles but the bears game is coming on!




tabata challenge: week 2/day 3 - push up (9/8/7/6/5/5/5/6)

1/11 hybrid program

7am
cfe: run "ladder"

1:00on/1:00off,1:00on/:50off,1:00on/:40off,1:00on/:30off,1:00on/:20off,1:00on/:10off,1:00on/:20off,1:00on/:30off,1:00on/:40off,1:00on/:50off,1:00on

my distance = 1 mile



5pm
strength (ohs/clean)

ME over head squats - 4x3 (#95,#135,#155,#175)
ME hang power clean - 6x1 (#135,#155,#175,#185,#205,#225*) *failure



tabata challenge: week 2/day 2 - push press #75 (22/14/13/10/8/8/8/9)

1/10 hybrid program

4pm
basketball: '21'

time = 45 minutes



tabata challenge: week 2/day 1 - backward sprints (est. distance = 500m)

1/8 hybrid program

10am
strength (press/squat)

ME strict press - 3x3 (#95,#135,#175)
ME back squat - 3x3 (#225,#315,#365*) *1rep
ME deadlift - 3x3 (#135,#205,#275)


tabata challenge: week 1/day 3 - box jumps 24" (9/7/7/7/7/7/7/8)

1/3 hybrid program

8am
CFE run: 'tabata'
8 rounds of :20 on/ :10 off

distance = 800m (est.)


ran these on the pavement in my vibrams today. if it was any longer then a tabata run my forefoot would be bruised.


2pm
strength (press/squat)

ME Push Press - 3x3 (#135,#185,#245*) *1 rep
DE box squat (24" box) - 8x2 (#275)



tabata challenge: week 1/day 2 - strict press (#95) 13/11/6/6/4/4/3/2

1/1 hybrid program

3pm
CFE run: 'tabata'
8 rounds of :20 on/ :10 off

distance = .54km (est.)


ran these at the high school in the grass. wore my new vibrams and everything felt good.



tabata challenge: week 1/day 1 - tabata run

12/20 hybrid program

challenge day


shoulder felt great today!



Day 20 'cindy' challenge: 20 rounds (total 210 rounds = 1050 pullups, 2100 pushups, 3050 squats)

12/19 hybrid program

challenge day


re-aggravated the left shoulder



Day 19 'cindy' challenge: 19 rounds (total 190 rounds = 950 pullups, 1900 pushups, 2750 squats)