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.

4/18 WOD

10am
bike: 'boardwalk'

mission beach (bay side)
distance = est. 3 miles

time = est. 1 hour

4/17 WOD

11am
basketball: '2on2/4on4'

24 hour fitness

time = 80 minutes

4/16 WOD

10am
run: 'stroller jog'

distance = 2.35 (ríos)

time = 39:37

4/13 WOD

11am
strength: 'press/pullup/squat'

dumbbell strict press - 1 x 6 (#35)
dumbbell push press - 1 x 6 (#35)
dumbbell jerk press - 1 x 6 (#35)
assisted cin ups - 3 x 6 (bw-180, bw-150, bw-120)
back squats - 3 x 3 (#135)

4/12 WOD

10am
bike: 'boardwalk'

mission beach to pacific beach & back
distance = est. 3 miles

time = est. 1 hour


2pm
basketball: 'one on one'

time = 30 minutes

4/10 WOD

11am
run: 'tabata'

8 x 20 seconds on/ 10 seconds off

distance = est. 800m

4/9 WOD

10am
run: 'interval distance'

2 x 1 mile

time = set. 14:00 (each mile)

1/16 WOD

10am
Strength: 'press/squat'

strict press - 4x3 (#95,#115,#135,#155)
back squat - 4x3 (#135,#185,#225,#275)

1/9 WOD

10am
Strength: 'press/squat/clean/pullups'

push press - 3x3 (#135)
back squat - 3x3 (#135)
hang power clean - 5x1 (#95)
assisted pull-ups - 3x3 (bw-#180,bw-#150,bw-#120,bw-#100)

1/3 WOD

10am
Strength: 'press/OHS/pullups'

strict press - 3x6 (#95)
overhead squat - 2x3 (#95)
assisted pull-ups - 3x3 (bw-#180,bw-#150,bw-#120)
back extensions - 3x4


Row: 'alternating arms'

500m

time = 2:55 (low intensity)

10/18 hybrid program

8:30am
run: intervals (ladder)

3 rounds of 30 seconds on 30/20/10 seconds off

distance = .75miles

10/13 hybrid program

6pm
soccer: 'game'

time = 50 minutes

10/10 hybrid program

9:30am
run: intervals (40 on/20 off)

8 x 40 seconds on/ 20 seconds off

distance = 800m est.

8/14 hybrid program

6pm
soccer: 'practice'

goalie drills, long pass to one time & dribble drill

time = 1:15

8/13 hybrid program

rest day

8/12 hybrid program

rest day

8/11 hybrid program

6pm
soccer: 'practice'

6on2passing, 3on3 keep away with xtra attacker, 4on4 scrimmage

time = 1:15

8/10 hybrid program

rest day

8/9 hybrid program

6pm
soccer: 'practice'

6on2passing, 5on5 scrimmage

time = 1:30

8/8 hybrid program

7pm
run: 'mile'

distance = 1 mile (rios)

time = 8:54PR


this actually was a PR for this road coarse. the old mark went back to dec. 28th, 2008 with a time of 9:30. beat that time by 36 seconds.

8/7 hybrid program

rest day

8/6 hybrid program

rest day

8/5 hybrid program

rest day

8/4 hybrid program

rest day

8/3 hybrid program

7am
run: 'short intervals'

8 rounds of 40 seconds on/ 20 seconds off

distance = .7 miles

8/2 hybrid program

6pm
soccer: 'practice'

6on2passing, 4on4 keep away extra attacker, 4on4 scrimmage extra attacker

time = 1:30

8/1 hybrid program

rest day

7/31 hybrid program

9:30am
soccer: 'practice'

goalie drills, long pass/shot

time = 1:30

7/30 hybrid program

9am
run: 'TT'

distance = 4.25 (poway road)

time = 60 minutes

7/29 hybrid program

rest day

7/28 hybrid program

9pm
soccer: 'game'

time = 50 minutes

7/27 hybrid program

1:30pm
soccer: 'drills'

dribbling drills

time = 60 minutes


8pm
swim: 'freestyle intervals'

3 x 5 laps = 750m

time = 4:56, 4:35, 4:43

7/26 hybrid program

6pm
soccer: 'practice'

6on2 passing drill, 6on6 scrimmage

time = 1:30

7/25 hybrid program

8pm
swim: 'breast stroke'

5 laps = 250m

time = not for time

7/24 hybrid program

10am
metcon: 'pullups/pushups/squats'

5 jumping chin ups
10 push ups
15 squats

time = 2:55


soccer: 'practice'

4on1box, 3on3 scrimmage

time = 1:45

7/23 hybrid program

rest day

7/22 hybrid program

rest day

7/21 hybrid program

9pm
soccer: 'game'

time = 50 minutes


another 5-4 victory! 3-0-1 on the season for 10 pts.

7/20 hybrid program

7am
run: 'tabata'

20 seconds on/ 10 seconds off

distance = .3 miles est.

1/19 hybrid program

7am
cfe: run 'short intervals'

40 seconds on/ 20 seconds off (rios/albertsons)

distance = 1.5 miles (11 out, 10 in)


10am
swim: 'freestyle'

10 laps = 500m

time = not for time


6pm
soccer: 'practice'

1/2 drill, 4on3 scrimmage

time = 1:30


8pm
swim: 'breast stroke'

5 laps = 250m

time = not for time

1/18 hybrid program

11am
run: 'TT'

2.5 miles (blue sky)

my time = 30 minutes


5pm
metcon: 'pullup/pushups'

12-9-6
jumping chin ups
push ups

time = 2:42

agility cones: 20 minutes

soccer: 'dribbling'
time = 10 minutes

7/17 hybrid program

5:30pm
swim: 'freestyle'

10 laps = 500m

time = not for time

7/16 hybrid program

9:30am
soccer: 'practice'

cone shuffle/shot, long balls, 3on1, 2on2

time = 1:30

agility cones: 20 minutes

7/15 hybrid program

rest day

7/14 hybrid program

7pm
soccer: 'game'

time = 50 minutes


we got our revenge this week. ended up winning this one in the last minute with a penalty kick for a 5-4 victory.

7/13 hybrid program

rest day

7/12 hybrid program

6pm
soccer: 'practice'

6on2 split the defenders, 4on4

time = 1:15

7/11 hybrid program

9:30am
bike "beach cruiser/trailer tow"

8 miles (est.)(mb/pb)

my time = 1.5 hour

7/10 hybrid program

9:30am
soccer: 'practice'

3on1box, 3on3

time = 1:30


injury: just a deep bruise of the upper, outside of my right calf. nothing serious, but its making me limp. should be fine come game day