Moxie's Gym

Sept 8

2010-09-08T18:25:00.002-04:00

Kettlebell workout.

Time to train myself again.

Light swings, around the body, snatch, halo, figure 8 hold.

5 ladders of 1,2 clean and press 16 kg with same # of pullups after each step.

Rest
5 rounds of
30work:30rest

TGU right
TGU left

Rest 2 minutes
3 rounds of 30work:30rest
RH swing (12kg)
32kg Deadlift
LH swing (12kg)
TRX Pushups
16kg 2H swing
Double KB (12Kg) Burpee Clean
Double 8kg snatches
Sit ups

Rest 1 minute between each round

Total workout took about 1 hour

2010-09-07T05:37:00.002-04:00

jul 22
All I can say is I can not wait until fall.......

10 minute easy jog
10 tempo
5 min recovery walk/jog
10 min tempo
5 min recovery
10 min tempo
10 min cool down

According to Map My Run
Tempo 1 - 1.21 miles at 8:05 pace
Tempo 2 - 1.32 miles at a 7:35 pace
Tempo 3 - 1.27 miles at a 7:54 pace

Friday July 23rd - Rest Day

Saturday July 24th - CFD Sport WOD
5 rounds...
Run 400
15 Hang Power Snatch 55#

18:33

Sunday July 25th - Home Gym Workout
WU with
1 TGU R/L 12kg
3 TGU R/L 16kg

Worksets
5 sets of
10 swings with 8kg, 12kg, 16kg
No rest btwn weight - rest between sets

1 to 5 Ladder of
Clean and Press Full cycle 8, 12, and 16 kg. R/L
No rest btwn wt. - minimal rest btwn sets

1 to 5 Ladder of
Snatch R/L 8, 12, 16 kg
No rest btwn wt - minimal rest btwn sets

Row 5k
22:50

As much as I did not want to workout today this work out made me feel great!
Next week may be sporadic seeing as how I start back to a full time work schedule. There may be some early morning workouts in my near future.
Uggh b/c I am not a morning person.

If I can make it through next week I will have a recovery week to take it easy during workouts and not push the lactate threshold.

July 26th
4 rounds not for time
5 Pull Ups
25 Sit Ups

Basic Workout
Tabata - Situps uggg Oh well I guess i will do more.

WOD
21-15-9
DB Snatch R\L (20#)
Assisted Ring Dips

July 27th
90/60/30 Intervals x 7
Only 30 sec recovery for all because of time.

PM
Clean out equipment closet in the blazing sun.......

July 28th

Cindy

10 rounds Rx

July 29th and 30th
Spent all day on the 29th sweating to death in the equipment shed at work. I pulled everything out and put everything back in. A lot of trash and messed up equipment was disposed of.

Spent all day on the 30th in meetings and the heat finally caught up with me. I was fried mentally and opted to lay on the coach for time when I got home at 5pm.

July 30th
Slowest 5k I have ever run in 10 years...........Yes even slower than the one I ran for the first time.

I should not be too hard on myself though it was a tough trail run and I know what a trail does to a runner, especially a road runner...at one point I had to stop so that I could jump 2 feet straight down.

I guess I did not do too bad because I was the 3rd female and 1st in my age group.

Time was 28:20....with 2 ankle twists, 1 two (maybe 3) foot ditch, hundreds of roots, plenty of dirt, and one long hill of grass that was never ending. And I fit that into 3.1 miles. I promise you it felt longer than that.

I CAN'T wait until FALL and winter.

Aug. 1st

Ran 18 miles...............Well the last 6 were more like a shuffle........
I am tired.

I hope it is cooler next time I have to do a long run...

Aug. 2nd

Sometimes in training your wants get in the way of your needs. I wanted to run a race and do a long run all in the same weekend. I needed to do either one or the other or at least shorten my long run if I was going to race.

So, the result of ignoring the sensible training voice in my head has lead to injury.

I should have only run 2 hours and 50 minutes. Instead I went for mileage and ended up being on the road for 3 hours and 15 minutes.

Now I have to take a week off to let my Soleus relax. It has been a long time since I have done this and now to be honest I am pissed with myself for letting it happen.....

So, no running, jumping, or anything else that will aggravate the Soleus.

Now where did I put that bag of frozen pineapple my leg is killing me.

Aug. 3rd

2nd day back to work. 9 - 30 minute classes. Alot of hopping, jumping, side sliding, skipping, jogging..............

Good news...the soleus has begun to relax. I really wanted to work out in the basic class tonight but I opted not to. I can easily get sucked into doing more than I planned....and this is suppose to be a recovery week.

Instead I watched and completed the Basic TRX workout video.

Planning to ease into the Basic WODs for the rest of this week while subbing anything for things that will aggravate the Soleus.

Aug 4th
Basic WOD

Run 800
then 8 rounds of
5 burpees
10 front squats (#45)

AMRAP in 20 minutes

Soleus okay. Still going to take it easy until all twinges of tight tendons and ligaments go away. Felt a little achy in the bottom of my foot which can come from a tight soleus pulling on the Achilles which attached to the bottom. Rolled it out with the "stick".

Aug. 5th
Basic WOD
Row 500
50 sit ups
row 400
40 situps
row 300
30 situps
row 200
20 situps
row 100
10 situps

Good stuff. I liked this workout.

Aug 6th
Off - It was a long week and I just wanted to take a shower when I got home from work.

Aug 7th
Awesome bike ride. To Stone Mt., around the Mt., back to Decatur, to the bike shop, then home.

32 miles

Aug 8
1 hour of a Rodney Ye Yoga Video - Vinyasa style.

Aug 9
Basic WOD
Karen 150 Wall Balls = 9:38

Aug 10

Run to Crossfit
10 minute warm up - then 10 rounds of 30 seconds as fast as possible 30 sec rest

Basic WOD
Helenish
run 400
21 kb swings 16kg
12 ring rows

11:??
Wow, slow time. Not surprised though. I can wait until the weather breaks.

Aug 11
Off

Aug 12
Basic WoD
Ran to CFD
Amrap in 20 minutes
200 m run
25 slam balls 20lbs.
(8rounds)

Aug 13
Basic Wod
rode bike to the gym
5,4,3,2,1
Strict pullsups
then basic wod
4,3,2,1 minutes of
situps, pushups, step ups, thrusters
then run 1 mile
649 reps (i think)
7:46 mile run (i think)
ride bike home

aug 14
Run 2 miles
Basic team wod with Erin V.
Row 2000m
then Amrap of
50lb sandbag run
8 tire burpees.
22 minutes to complete.
We made 8 rounds.

Aug 15
Off

Aug 16
Basic Wod

4 rounds:
Run 400
50 air squats
Time: 14:38

Able to do all air squats unbroken.

100 situps to finish

Aug 17

10 minutes jogging warm up
Then 15 rounds of 30 sec. sprint/30 sec. rest
5 minute cool down.

Planned to do Basic at 5:30 but class was too big for me to fit into. I guess since I am the trainer's wife I get the first boot. Oh well, at least I got my running workout in and today at school is my busy day with 9 - 30 minute PE classes. I take it as a sign that I was not meant to do it. Hopefully tomorrow class will have room for me.

Aug 18
Sport WOD
1-2-3-4-5
In 1 Minute you will complete as many ThrustersM#95/W#65 as Possible
In 2 Minutes you will complete as many Pull-Ups as Possible
In 3 Minutes you will complete as many Sit-Ups as Possible
In 4 Minutes you will complete as many Row for Cal as possible
In 5 Minutes you will complete as many Burpees as Possible
There are no Rests between exercises
Score = Total Reps
14/22/77/55/34

Aug 19
Recovery Day

Aug 20
Sport WOD
In 3 minutes run 400 M

With remaining time Complete as many Reps as Possible of:
Round 1 Russian KB Swing M24KG/W16KG
Round 2 Alternating KB Single Arm Push Press M24KG/W16KG
Round 3 Goblet Squats M24KG/W16KG
Round 4 Alternating KB Single Arm Push Press
Round 5 Russian KB Swings
Score = Slowest Run/ Total Reps
48/22/14/20/44

Loved this one!

Aug 21
Sport WOD For Time:

* 400m Sand Bag Run 40
* 50 Pull-ups
* 40 Front Squats (65)
* 30 Lateral Burpees over parallete
* 20 Power Cleans (65)
* 10 Thrusters (65)
* 400m Sand Bag Run 40

31:13

Wow, a whole week with out logging.....

Aug 22 - Sunday
1 hour walk the dog

Aug 23 - Monday
Crossfit Basic Class - Run 400 + front squats, run 400 + push press, run 400 + Thruster, run 400 + thrusters
Slowest run 2:08 other runs were 1:48ish. My slowest run was the first one........then something like 40 FS, 50 PP, 20 thrusters, 20 thrusters

Aug 24 Tuesday
11 minute time trail after 5 minute warm up. Made it from red light on S. Columbia to Bucher drive on Avery. Going under the bridge and down sycamore to the school.....

Aug 25 Wednesday
Felt bad today.
Row 500
5 rounds of
15 20# dumbell bench presses
15 Ring Rows
Row 500 to finish
12:??

Aug 26 Thursday -
Run in the rain at 5am
30:30 x 4 rest 2 minutes and repeat 2 more times.
Run home

Walk to Marta station in PM to head to the High for the Dali exhibit.

Aug 27 Friday
Off

Aug 28 Saturday
KB warm up
1 to 3 ladders x 5 with 16 kg clean and press.
9 minutes - 16kg 2handed swings. 210 swings.
30 minute walk the dog.

Aug 29 Sunday
3 rounds of:
10 TRX squats
10 TRX Pushups
10 Heavy KB Deadlifts
10 TRX Body Rows
10 Pistols with TRX 5 each leg
10 12kg Presses 5 each arm
10 TRX Knee Tucks
10 12kg Windmills

Aug 30
Sport WOD
Row 500
As many squats as possible while other team rows.
5 rounds.....
See blog.

Aug 31
30 minutes of running behind Robby trying to catch him at 5 am......At least he turned around a couple of times.

Dead dog tired today. Leg pain set in by mid day from Monday's workout.

Sept 1 Wednesday
Basic WOD - Tabata rounds of
Situps
Air Squats
Pushups
Situps
Air Squats

Sept 2 Thursday
Run at 5am with Robby 28 minutes....

Sept 3 Friday
Off

Sept 4 Saturday
Run for Ret
33:08
15 BW deadlifts
then 3 rounds of:
Run 800
15 pushups
Run 800
15 burpees
Then run 200
15 BW deadlifts

Sept 5 Sunday
Ride bike for 2 hours (AM)
Walk Dog for 30 minutes (PM)
I think I am coming down with something.......I slept most of the day and I am sore all over and feeling a little feverish. I don't have a thermometer to take my temp so I don't know if it is just allergies dragging me down or a fever.

Sept 6
5x1 16kg press
5 rounds of:
5 r/l 16kg snatch
30 swings (various combinations)
10 TRX squats
10 TRX body rows
10 TRX Pushups

100 situps to finish

Sept 7 Tuesday
28 min run
with a 12 min tempo in the middle.
Map my run says I made it 1.5 miles with a 7:34 pace.

2010-07-21T21:34:00.002-04:00

July 21st

Run to gym (15 minutes)
530 basic warm up of rowing and med ball ab work.
Nice easy 5 rounds of
10 box jumps
15 16kg Russian Swings
5:28
Run back home

Great easy day. Ready to hit hard on my run intervals tomorrow.

July 19th
KB Press Ladders
1-4,1-4,1-3,1-3,1-3 (12kg)

10 rounds of
Swing until partner is finished doing 15 pushups
10 pushups while partner swings.

July 20th

10 min warm up running
then
6 sets of
90-60-30 hard 1:1 of hard effort/rest
5 minutes cool down

Ride bike to gym
A few windmills
Strict Pull Ups
5-4-3-2-1
5 sets of tuck sits
Ride bike home

July 18th
20 mile bike ride. Good stuff.
I miss riding my bike.

Saturday July 17th

4 M run in a race......
about 1.5 minutes off of where I should be.
Finished in 31:30.

Yeah, I have some work to do and less icecream to eat.

July 16th
Should have stayed home today..........

Basic WOD
100 DU for time = 4:30 something minutes

Partner WOD
15 db bench press
Mt. climbers while the other person was bench pressing
8 rounds completed.

My shoulders, back, and arms are toast.

Thank goodness tomorrow is a rest day. Hopefully I will recover from the beating in time to have a simi decent run on Saturday. However, I heard it was a hilly route. We shall see.

July 14th

Ride bike to gym
Work on strict Pull ups
5/4/3/3/3

Sport WOD
1:1 Ladder of:
Box Jump
Kettlebell Swing
for 10 minutes

Made it to step 13.

Rest 2 minutes

Go back down the ladder for time.
10:15

Ride bike home.

July 11th - off (travel day)

July 12th - 5 sets of 4 strict pullups and 5 sets of 45 lb overhead press........then 10minute running warm up.

Tabata Sit Ups - 70 (I just can't seem to do these fast like everyone else....)

AMRAP of
run 300 m (down the hill then up the hill)
10 pushups
in 20 minutes
7 + compete run.

Walk back to the hotel.

July 13th
10 minutes of running at 10mph at 2%incline
then
90 seconds at 7:30 pace/90 seconds rest (easy jog)
60 seconds at 7:00 pace/60 seconds rest
30 seconds at 6:40 pace/30 rest
---------repeat 5 times
on 5th set I pushed the 30 second run down to a 6:00 pace on the treadmill.
Walk back to the hotel........(yeah I ran on a treadmill....i don't like running intervals on unfamiliar roads.)

July 10th

48 minute run....
would have gone longer but Samson was done and started to slow down because of the heat.

then
50 situps
50 pushups

July 9th
Ride bike to the gym (2 miles)
5 sets of as many strict pull ups as possible.
3/3/4(chinup)/3/3

Basic Class workout
Warm up
250 m row/situps during time it takes your partner to row 250m
repeat 2 times

Workout
AMRAP in 20 minutes
5 db presses (10lbs)
10 db push presses
15 slamballs (15 lbs rds 1-5, 20lbs rds 6-12)
12 rounds total

cooldown - stretching
and Row 2k

Ride bike home. (2 miles)

July 8th

Recovery day...........

Beside running and playing with my Kindergarten fitness class I have 4 days a weeks today was an easy day.

July 7th

Ride bike to Kinko's and back to the gym....Maybe 5 miles total.

Warm up with Basic Class

10 minutes of
Run 800 (4:08)
AMRAP
5 Pushups
10 Squats (10 rounds)

Rest 2 min

10 minutes of
Run 800 (4:07)
AMRAP
5 Burpees
10 Reverse Lunges (6 rounds)

Cool Down with a few sit ups

Ride bike home.

July 6th

Ride bike to gym.
Run to eye doctor to get glasses fixed.
Run back to gym.

Basic Workout for me today......
suitcase deadlifting
swinging
Get Up sit ups

I did a lot of them. Score was of no concern today. Just needed a good workout.

Ride bike back home.

Got off the 5/3/1 strength program last week and have yet to get back on.......I need to fix that.

__________________________________________________
Monday - June 28th - tubing and hiking in North GA....very fun day.

Tuesday - June 29th - Sport WOD at CFD - 20 min AMRAP of 1 mile run (6:40), 20 double unders, 10 lateral burpees (4 + 10 reps)

Wednesday - June 30th - Run to gym, 5 sets of 5 pull ups (strict) then Sport WOD of 6 rounds of tabatas row, situps. Repeat 3 times - 41/60, 41/59, 40/55 (calories rowed/situps), Run Home.

Thursday - July 1st - OFF - Psychologically not with it today......big run coming up this weekend so...

Friday - July 2nd - 10 min easy run, 15 minutes of 10K tempo running, 10 min easy run. Still kind of blah today.

Saturday - July 3rd - 1 hour bike ride then Sport WOD - 20 minute AMRAP of 10 db bench press, 100' weighted lunges. Took it very easy....only got 5 rounds. Saving my legs for Sunday.

Sunday - July 4th - 2.5 hour run - Able to make it 15 miles which was my goal. Very good run, only chaffing was from front of the sports bra. No hot spots other than that. Longest run ever! After this run I think the Marathon goal will be doable in less than 4 hours. I am going to have to figure out how to maintain fuel as my monthly runs get longer though. Craving a big burger afterwards.

Monday - July 5th - Active recovery - 8kg kettlebell - 5 rounds of 10 swings right, 10 swings left, 10 clean and press right, 10 clean and press left. Finished with a little KB juggling practice. Flips and clean and snatch flips. Sit ups. No soreness from yesterday's run. Just felt a little run down and had absolutely no intensity or desire to workout.

Way Long Time

2010-07-13T21:35:00.002-04:00

Six months later.........
Well, I have been running alot and doing workouts at Crossfit Decatur. I even started to do a strength program but I am going to stick with things that compliment my running.

Right now I am working towards a Marathon. So far, my longest run has been 15 miles. I have a ways to go.

Yet another long spell of no logging.

2010-01-23T09:39:00.002-05:00

Friday 1/22
DJM - Dynamic Joint Mobility
5 minutes of TGUs 12kg and 16kg
DL - 135 x 5, 155x5, 140x5
Sore today did two pullups and decided to stop and take the day off.

Thursday 1/21
DJM
TGUs 4 total
8, 12, 16 kgs
100 swings each then
100 snatches each
16kg - 5:oo
12kg - 4:30
8kg - 4:00

Wednesday 1/20
DJM
DL 135x5, 135x5, 175x5, 160x5
3 sets of 7 kipping pullups
Then
5 rounds of
6 pushups
6 ring row with feet elevated
Suitcase walking lunges (12kgs) for 2 of the sets
Pistols for the other 3 sets. (5 per leg) Able to do unassisted. :)

Tuesday 1/19
Running Day 4 1 minute tempos with 1 min rest between each Total run was 28 minutes
KB core work after recovery
2 Windmills R/L
50 Russian Twists
6 Pushups
3 sets

Monday 1/18
DL 135 x 5 (2), 165x5, 145 x 5
C&P 1 to 2 alternating with Pullups 5 sets
3 minutes as many Clean and Jerks (16kg) 26 singles
3 minutes as many 2Hswings (16kg) 99 swings
Ran to and from the gym

Sunday 1/17
Ended up taking the day off for rest

Saturday 1/16
7 mile run with Erin - Slower than usual pace (AM)

KB work with Robby (PM)
2 TGU per side
10 Burpee Cleans (12kg)
30 2 hand Swings (16kg)
10 Double Snatch Lunge (8kgs)
30 2 hand swings (Double 8kgs)
3 rounds (25 minutes)

Friday 1/15
Took the day off

Thursday 1/14
135x5 Deadlift warmup
160x5 and 145x5
double clean and Press (16kg)
1 to 3 ladders (4 sets) alternating with Pullups

Wednesday 1/13
Helen
Run 400
21 kb swings (16kg)
12 Pullups (kipping)
10:49

Tuesday 1/12
Run to Gym with sprint outs in it.
Dead Lift - 135 x 5, 155 x 5, 140 x 5
12 kg and 16 kg double clean and jerks
5 reps on top of the minute for 6 rounds. Alternate between the 2 weights
Strength - Strict Pullups 4,3,3,2
Run home

Monday 1/11
Off Recovery from HKC

Sunday 1/10
HKC - Full day of Swinging, TGUs, and Goblet Squats.
Passed the tests. I am offically and HKC instructor. :)

Saturday 1/9
Only deadlift today 165x5 and 150x5

Friday 1/8
Off - Cold and Snowy

Thursday 1/7
Deadlift 160x5 and 145 x 5

Wednesday 1/6
155x5 and 140x5
Double clean and press - 5x5 (16kg) alternating with Pullups 5x5
Pistols 3x5 assisted with pushoff.
Weighted Swings 30 seconds per bell
12, 16, 24 Up and down the ladder......

Tuesday 1/5
38 minute run with 5 sets of 30:30

Monday 1/4
DL - 150x5 and 135x5
C+P Ladders 1 to 3 and 1 to 2 (4sets) alternating with pullups
Goblet Squats 5x5
Conditioning 30:30
16 kg swings
Burpee Dead Lifts
12 kg snatches
5 rounds

Sunday 1/3
1 hour and 20 minute run

Saturay 1/2
Off

Friday 1/1
35 minute run and Strength work

Thursday 12/31
10 KB dead lifts
10 Box Jumps
10 Pullups (band assisted)
10 Wall Balls
(5 rounds)

Wednesday 12/30
Max out Strength Day
Dead lift - worked up to a 205 PR
Press - Worked up to 90 lbs.

Tuesday 12/29
Run 30:30 4 sets

Monday 12/28
strength with Robby
Pistols, ring dips, and pullups.......

Wow, it has been while....

2009-12-27T13:08:00.003-05:00

I have still been working out but have neglected logging it all online. So, here is what I can remember.

Sat. Dec. 26

Kettlebells
Dynamic Warmup followed by 16kg TGU/3 on each side
Conditioning Curciut
20 H2H
10 Jerks (started with 12kg and had to go down to 8kg)
20 2H Swings
10 Pushups
10/10 one arm swing r/l
10 air squats
20 2H swings
10 Russian Twists
(5 rounds for time)
Took something like 29 minutes

Friday Dec. 25
Dynamic warmup
6 sets of
3 clean and Presses each side
5 goblet squats
then
Pullups - 3 sets of 2 - Bar at kids playground was a challenge due to thicker bar and narrow grip.
One set of 16 kg snatches .....stopped there.

Thursday Dec. 24th
Run 27 minutes
Meet up with Robby and fast 20 minute run
total 47 minutes. Felt good to run fast.

Wednesday Dec. 23rd
Dynamic warmup
Assisted pistols - 5 sets of 5 per leg
Snatch ladder - 15 to 1 recovery while robby did his.

Tuesday dec. 22nd
5 TGU - 16kg r/l
1 to 5 ladder of
clean and press
goblet squat
Pullup
3 times
then
8 rounds of run 400 and 20 swings

Monday dec. 21st
recovery day

Sunday
I don't remember

Saturday dec 19
Run with Erin - 7 miles - 1 hour

Friday dec 18
KB workout of clean and presses and pullups
Goblet squats, TGU......

Thursday Dec 17
Off - expedition night at school

Wednesday dec 16
I did something with kb

Tuesday dec 15
worked out at robby's gym... created my own kb workout

Monday dec 14
Off

Sunday dec 13
KB
TGU
Goblets and Pulls
then 15 minutes of weighted swing ladders
8,12,16
2hswing
H2H
One arm
snatch
2 times

sat dec 12
Kb with Robby and 37min run

Fri dec 11
Off

Thursday dec 10
KB with Erin
10 x 10 swing
then a circuit

Wed dec 9
KB and row 10k

Tue dec 8
off

Mon dec 7
KB with Robby and 20 minute run

Sun dec 6
20 min run and 10k row

Sat dec 5
28 min run and 10k row

Sat dec 4
Condidtion VO2 max 36:36 for 17 rounds

thur dec 3
off

Wed dec 2
Row 10k

tues dec 1
??
nov 30, 29, 28
???

fri nov 27
5x5 goblet squat and I am sure I did other things.

thurs nov 26
40 minute run.....knee hurt

Wed Nov 25
bike 1 hour
SNatch vo2 15:15 for 20 minutes

Tues Nov 24
run 15 min
swing
c and p
russian twist
Row
Run 15 minutes

mon nov 23
off

Sunday nov 22
kb work and row 30 min

sat nov 21
1:30 run - knee pain.....had to stop running.

fri nov 20
walk lunge, dips, slambags........

Thurs Nov 19
CFD - situps and running.

Wednesday Nov 18
Condition gym

Tues Nov 17
off

Mon Nov 16
1 min work / 30 sec rest
2hand swing
sit ups
snatch
Pushups or pullups
5 rounds of it.

2009-11-15T16:21:00.002-05:00

Sunday Nov 15
Long Run - 9.8 miles

Saturday Nov 14
Row 1hr 10 minutes - 14686 meters
5 - 5 minute tempos with 5 minute recovery

Friday Nov 13
Kettlebell - Press and Flex Arm Hangs
12,11,10,9,8,7,6,5,4,3,2,1 - 12kg Snatch

Thursday Nov 12
Off

Wednesday Nov 11
Long Run - 1 hour 40 minutes

Tuesday Nov 10
Clean and Press ladders alternating with pullups
30 minutes row
4x5 deadlift
3x5 press

Monday Nov 9
4 rounds of
Run 400
30 situps
15 kb swings

Sunday Nov 8
1 hour run

Saturday Nov 7
1 hour row - 4 x 5 min tempos with 5 min recovery

Friday Nov 6
Warm Up
TGU with windmill
Clean and Press ladders alternating with Pullups
1 to 3 for 4 sets
1000 meter row
then
500 meter row
10 pushups
10 sit ups
10 kb swings
x 5 sets

Thursay Nov 5
Off - Very tired

Wednesday Nov 4
Condition Gym Circuit

Tuesday Nov 3
30 minute Row

Monday Nov 2
30 minute run

Sunday Nov 1
Off

2009-11-01T13:15:00.002-05:00

Saturday Oct. 31
Silver Comet 1/2 Marathon
1:55:17
Hummmmm....5 minutes slower than my PR. and 10 minutes off from what I was wanting to do. Inconsistent training in October and illness did not help.....

Friday Oct. 30
3 TGU / side
12,16,24kg 10 swing ladder x 3
Double Clean and Press Ladder 1 to 3
Flexed Arm Hang

3 sets of 12,15,15 - 16kg R and L

Thursday Oct. 29
Travel Day

Wednesday Oct. 28
Rochester NY Day (Alot of walking around)

Tuesday Oct 27
30minutes Run
30 minutes Row

Monday Oct 26
I can't remember....

Sunday Oct 25
Run 1 hour 10 minutes with a friend

Saturday Oct 24
Sick

Friday Oct 23
Sick

Thursday Oct 22
Sick

Wednesday Oct 21
Run 30 minutes

Tuesday Oct 20
?????

Monday Oct 19

To be continued later......

2009-10-11T13:48:00.002-04:00

Sunday October 11th
Row 13003 meters to finish out the fall row challenge. It seemed alot easier this year than last year. I still have 4 days left to help our team get over 1 million meters.
Legs finally feeling better. Back to the 1/2 marathon training. I can't believe I screwed up my training so close to the event. This weeks' mile interval were important. I may need to find another 1/2 to do in December or January if I don't make my goal of a 1:45 1/2 on Halloween Day.

Saturday October 10th
Run 1 hour with 3 - 1 mile intervals.
SLOW.......I still have not recovered from the stupidity that over came me on Monday. Last we I was running a 7:30 for the mile intervals. I was doing good to get 8 minute miles.

Friday October 9th
Off
I had to sub today and then Robby got invited out to Brickstore so....so much for working out. I was tired anyway.

Thursday October 8th
Rowed ....7505 meters
Starting to feel better but I am still sore! could only average a 2:45/500m for the row.....Still way off.

Wednesday October 7th
Rowed....5,500 meters
Still very sore. Robby told me to do a slow recovery row. I could only pull a 3:00/500m. My legs would not let me go faster.

Tuesday October 6th
Off - I made stupid choice on Monday. So sore I can barely move...........it may take a while to recover from this.

Monday October 5th
Run to CFD
Row 2,884 meters
Back Squat 35lbs - 5x5
Then Jackie
1000m row - 4:00
50 - 45lb thrusters (I had no business doing this part - I should have scaled it down since I have not been doing this movement. I can only blame myself.)
30 - Black band pullups.
Run Home

I knew after 20 Thursters I had no business doing it prescribed but I kept going anyway. :( I am suprised I was able to run home.

Sunday October 4th
Run for 1/2 marathon training. 1:20:00

2009-10-03T12:20:00.002-04:00

Saturday October 3rd
Row 13,010 m - For fall row challenge......
Spiced up the time with
1000m
10 clean and presses
1000m
10 snatches
1000m
10 pushups
--------
1000m at a 2:09 pace
Recover until I caught my breath
1000m at a 2:09 pace
Recover until I caught my breath
500m at 2:00 pace
500m recovery
500m at a 2:00 pace
500m recovery
250m at a 1:55 pace
750m recovery
250m at a 1:55 pace
750m recovery
1000m at a 2:20 - 2:18 pace
3km to finish out the hour....

Friday Oct. 2
Off

Thursday Oct. 1
7,009 meters
then
Run 400m
20 16kg snatches
12 black band pullups (way easy)
3 rounds for time.
11:04

Wednesday Sept 30
Gym Condition
4 TGU
then
2 hand swing
Squat/Deadlift
Row R
Row L
Double presses
Alt. Swing

Russian twists

jump sqauts
I can never remember the order :(

Tuesday sept 29
2x1mile intervals
7:40 and 7:30
First one sucked.....

Monday sept 28
Clean and press alternating with pullups
7 minutes of
6 snatches R/L

2009-09-27T20:26:00.002-04:00

Sunday September 27th
1 hour and 10 minutes
Developed a water blister on toe. Note to self: don't wear those socks again.

Saturday September 26th
Row 12k meter to catch up for the Fall row challenge. Currently at 40k meters. Goal is 100k by Oct. 15th

Friday Sept. 25th
Off

Thursday Sept 24th
Gym Condition Circiut.
4 TGU - 2 = 12kg and 2 = 16kg
then
30 on 30 off
2handed swings (16kg)
Renegade Rows (12kg)
Alternating swings (16kg)
Suit case deadlift (2-20kg)
Russian Twists (12kg)
Sqaut Press (R) (16kg)
Squat Press (L) (16kg)
(I think there was one more exercise but I can't remember)
Ride bike to and from class
Walked to Oakhurst Village for Jazz but they were not playing anything and we came home. Everyone was there but no one was playing music....and we came in the middle of the event.

Wednesday September 23rd
Double Clean and Press 12kg ladders
1 to 3
Alternating with strick pullups (1 or 2 at a time)
5 minutes of 6 - 16kg snatches r/l on the minute

then

3 rounds of:
Run 800 meters
Tabata Row for Calories

3:40 / 56
4:02 / 54
4:06 / 53

Lots of Yoga afterwards. Hamstring tight.

Tuesday September 22nd
Easy recovery run after 10k weekend.
45 minutes

Monday September 21st
Clean and Press a little with assisted pull ups
5 minute 16kg snatch test.
100 reps with 6 seconds to spare. :)
Row 3,500 meters for Fall Row Challenge

Sunday September 20th
Day off I think.

2009-09-19T20:15:00.002-04:00

Saturday September 19th
10k
48:38
Not too bad. I ended up being 2nd overall. I would really like to get that down to 45 minutes or less. I guess I better keep a better eye on what I eat.

Friday September 18th
Off

Thursday September 17th
Row 30 minutes
6,313 m (very easy row)

Wednesday September 16th
Condition Gym - Kettlebell Circuit 45 minutes total
4 TGU R/L
30:30
16kg 2 hand swing
Burpee Deadlift (2-20kg)
16kg hand to hand swings
Warrior Pushup
See Saw Presses
One legged Row R
One Legged Row L
Kettlebell Squat
Then.......
Row 30 minutes
6,029 m (very easy row)

Tuesday September 15th
30 minute Jog

Monday September 14th
Clean and Press Ladder 1 to 3
Alternate with Pull Ups
5 mintues of 5 snatches R and L at the top of each minute.

Sunday September 13th
1 hour and 20 minute run

Saturday September 12th
Off

2009-09-11T20:18:00.003-04:00

Friday September 11th
Full body joint mobility then easy warm up with squats...
In 3 minutes run 400 m then as many 12kg KB snatches as possible
Rest 1 minute
5 rounds
1:35 - 35
1:37 - 31
1:39 - 24
1:40 - 23
1:36 - 25

Yoga Joint Mobility

Thursday September 10th

Run 400
20 - 16kg Snatches
Run 400
20 - 16kg Snatches
Run 400
20 - 16kg Snatches
Run 400
(Took it easy) Yoga and joint mobility after

Wednesday September 9th
Rode bike to Gym Condition
3 rounds of 30 on/30 off
20kg swing
12kg 1 legged row
16kg hand to hand
12kg press R
12kg press L
Sumo Dead Lift (Double 20kg)
I think I left something out
Ride Bike Home
30 minutes of Yoga and joint mobility when I got home and was still warm.

Tuesday September 8th
5 min tempo / 3 minutes recovery
x 5
Yahoo! Last week for this.
30 minutes of Yoga and joint mobility

Monday Sept. 7th
Clean and Press
8kg R 12kg L
12kg R 8kg L
1/2/3
Pull Up inbetween each set

20 seconds R/20 seconds L/20 seconds Rest
16kg
10 minutes total
Row 2K
30 minutes of Yoga

Sunday Sept. 6th
Off - felt bad Might have over done it Saturday
Yoga and joint mobility

Saturday Sept 5th
Run 2.5 miles
1/2/3
clean and press ladders
Alternating with Pullups (green band)
8 minutes of 4 16kg snatches R/L on each minute
Row 5K
Run 2.5 miles home
Yoga and joint mobility

Friday Sept. 4th
Off - I think I walked the dog.
30 minutes of Yoga and joint mobility

2009-09-03T21:44:00.002-04:00

Thursday September 3rd
Run 45 minutes. Ended with tempo.
Robby lead me through yoga to help with the hamstring.

Wednesday Sept. 2nd
Gym Condition
3 TGU R/L alternating
2 rounds of
20 swings
4 clean and presses R/L
4 Renegade Rows R/L
5 one leg dead lift R/L
8 snatches R/L
Memory Kettlebell

Tuesday Sept 1st
Intervals
4 x 5 minutes
Total run time 49 minutes

Monday 31st
Kettlebell Snatch Practice
Warm up with TGU into Windmill 5 per side alternating
2 to 4 clean and press ladders same number of strict pulls between each step. 5 sets.
on the minute 4 - 16kg snatches per arm for 5 minutes.

Sunday Aug 30th
1 hour round with short sprint outs.

Saturday 29th
Play around teaching my friend how to swing and press. Wanted to the TGU but the grass was wet. Active recover day really.

Friday Aug 28th
TGUs R/L
5 minutes - As many snatches with 16kg as possible.
100. Oh my I finished the last rep with 2 seconds to spare.
30 minute run with Samson.

Thursday Aug 27th
Off

Wednesay Aug 26th
Gym Condition
5 TGU per side
1 set of 8 different exercises.
then a weighted levels of snatches
8kg right 5
12kg left 5
16kg right 5
(then repeat starting with left)
Keep going until you get to 1....
1 set of 8 different exercises
joint mobility.

2009-08-26T21:01:00.003-04:00

Wednesday Aug 26th
Condition Gym
Bike ride there
Joint Mobility
4 TGU each side 12kg(2)/16kg(2)
The 1 curcuit of
2 hand swings
???balancing row R
???balancing row L
Russian Twists
Clean and Press R
Clean and Press L
Burpee Deadlift

then

8/12/16kg
Sn. R/Sn. L/Sn R going up ladder 5 reps
do the ladder twice so that each arm Sn. each KB
all the way down to 1

Then
Repeat curcuit minus the 2 handed swing

ride bike home and then walk Samson for 30 minutes.

Tuesday Aug 25th
Run Intervals
4x800 with 400 as recovery between sets.
3:25, 3:35, 3:34, 3:33
Total Run time 48 minutes

Monday Aug 24th
Gym Condition
Circuit x 3
2 handed swing
???
Renagade Rows
Russian Twists
See Saw Presses
?? Lunge
Goblet Squats
Alt Swings
(Not in this order, for the life of me I can not remember the order.) I do know Russian Twists were last because some one in the class did Burpees instead.
Bike to and from Also, 3 TGU each side

2009-08-23T13:51:00.002-04:00

Sunday August 23rd
1 hour 20 minutes

Saturday August 22nd
AM - Kettlebell workshop at Gym Condition - Easy work, most everything I knew. Learned one or two new pointers. Worked on swings (2hand, 1hand, and H2H), TGU (new hip extension), Clean, Press, and squat. Mini 5 minute workout. New joint mobility movements also.

PM - for 10 minutes - 3 - 16kg snatches right and left on top of every minute. Row 2k.

Friday August 21st
Run 50 minutes

Thursday August 20th
Off - long day of teaching and WP potluck dinner that evening.

Wednesday August 19th
KB
1 t0 3 - 12 kg press and pull up ladders 5 times
7 minutes of 3 16kg snatches right and left on top of every minute.
Walked the dog - 45 minutes

2009-08-19T06:36:00.002-04:00

Tuesday Aug. 18th
5 minute intervals x 3
Total run time 45 minutes with cool down and recovery.

Monday Aug. 17th
Walked the dog

Sunday Aug. 16th
1 hour 15 minute run

Saturday
Kettlebells
5 min TGU
5 sets of:
5 Deadlift (32kg)
5 Presses (12kg) R/L
Recover
5 sets of:
5 one arm swings 12kg R/L
5 snatches 12kg R/L
5 one arm swings 16kg R/L
5 snatches 16kg R/L
Made it 3 sets with 16 kg snatches and then had to move to 12kg snatches for the entire then.
Grip work
Heavy KB - Hold then rest several times.

Friday Aug 14th
50 minute run

Thursday Aug 13th
Exhausted after teaching 8 classes - Off

Wednesday Aug. 12th
Kettlebells
5 presse R/L
5 Pull ups Green band
for 5 rounds
then
9 snatches R then 9 L
on the minute for 7 minutes

Walked Samson 45 minutes

2009-08-11T21:41:00.002-04:00

Tuesday Aug. 11
Run 37 minutes

Monday Aug. 10
Rest Day

Sunday Aug. 9
Buggython 10k Course
53 minutes - total 1 hour and 9 minute run including warm up and cool down

Saturday Aug. 8
Deck of cards
One arm swings and Push Press

Friday Aug. 7
47:?? run to Chandler Park

Thursday Aug
Off

Wednesday Aug 5th
Warm Up TGU
5 rounds of
20 2 handed swings
5 laps around back yard
10 Russian Twists
5 Push Ups

4 rounds
10 Squat Cleans Thrusts
10 Rows

Tuesday Aug 4
4 x 400 repeats
1:50, 1:45, 1:45, 1:42
Total run time 47 minutes

Monday Aug 3
Off

Sunday Aug 2
1 hour run

2009-08-01T15:44:00.003-04:00

Saturday Aug. 1st
Strength Work
Overhead Press
45/5, 65/3, 75/1, 85/1

1/4 Murph
Run 400
25 Pull Ups
50 Pushups
75 Air Squats
Run 400
Time 12:52

Kettlebells
TGUs
4 minutes As Many Swings As Possible
112

Friday July 31
Tabatas
Pull Ups - went for 4 each round
Thrusters 45# - went for 4 each round
Sit Ups - 7 each round
Row - Total of 49 calories

I don't remember if I reach my goal each round or not but my score was 171 in the end.

Thursday July 30
Run to Chandler Park
44:52

Wednesday July 29
Last Kettlebell day.
Demonstrations during class subbed for my workout.
We taught the Russian Twist, Flip Squat Clean, and the Tatical Lunge

Kettlebells and 1/2 Marathon Training

2009-07-29T09:27:00.003-04:00

Tuesday July 28th
1/2 Marathon Training

Warm Up: 11:33
400m: 1:44
Recovery: 2:25
400m: 1:44
Recovery: 2:22
400m: 1:46
Recovery: 2:28
400m: 1:44
Recovery: 2:30
400m: 1:40
Recovery: 2:38
400m: 1:39
Cool Down: 9:03

Monday July 27
Recovery
Clean and Press Sets
Snatch Practice
Teach and demonstrate in Kettlebell class

Sunday July 26
Long Run - 50 minutes
Got caught by the train - ended up walking for 25 minutes b/c Robby did not get caught by the train and he finished his run time. ......

2009-07-25T16:13:00.002-04:00

Saturday July 24th
Easy Day
Clean and Press (8kg) x 5
Pullups with Green Band x 5
4 sets

5 minutes of one hand swings with 8kg
Total Swings - 170

5 minutes of Snatch with 8kg
Total Snatches - 129

2009-07-24T18:06:00.003-04:00

Friday July 24th
Off - Rest Day

Thursday July 23rd
Hog Mt. Run. 48 minutes in the AM
Crossfit Kids at Crossfit Decatur in the PM

Wednesday July 22nd
Napping Day
Before Kettlebell Class TGU into Windmills
During Kettlebell Class we were able to demonstrate movements and while Robby helped with correction in form I lead the class through a continuous movement workout.
30 seconds on and 15 seconds off
2hand swing
High Pulls
Clean and Press
Rows
Air Squats
Not necessarily in this order but those are the movements we went through twice.

Tuesdsay July 21st
Run Interval - Started training for 1/2 Marathon in October. I am excited. My goal is to set a 1:45 PR.
4 x 400 with 400 recover
1:42, 1:43, 1:43, 1:46 - Times should have been the other way around........ I have alot of work todo. I was running at about 90% effort. (at least it was some what cool that morning.)

45 minute walk with friends

45 minute Kettlebell lesson with a student in the class that missed the first week.

Monday July 20th
Taught Kettlebell class.
I can't remember if I did anything else. Monday is usually an active recovery day.

Sunday July 19th
Long Run to Candler Golf Course. I felt soooooo slow.

Seriously I have been gone for a while

2009-07-18T15:58:00.003-04:00

Saturday - July 18th
50 KB swings
Run 400
40 KB Swings
Run 400
30 KB Swings
Run 400
20 KB Swings
Run 400
10 KB Swings
Run 400

17:something

5 sets of 2 strict pullups
3 sets of 5 kipping pullups

Friday July 17th
Off

Thursday July 16th
40 minute run to Hog Mt. and through town

Wednesday July 15th
Taught KB class at Gordon

Tuesday July 14th
Run 30 minutes

Monday July 13th
Played tennis
Taught KB class
Played tennis

Sunday July 12th
50 minute run around Decatur

Saturday July 11th
KB press ladder
1 to 5 with 12kg for 5 sets
Pull up ladder with green band
1 to 4 x 5

500 swings for time. 20:19 12kg
Played tennis in the evening

Friday July 10th
Off

Thursday July 9th
Run 30 minutes

Wednesday July 8th
Clean and Press ladders
4 sets of 1 to 4
1 set of 1 to 3
Snatch - 10 R / 10 L x 6
Taugh KB Class at Gordon

Tuesday July 7th
Ran 30 minutes - heat horrible in Decatur

Monday July 6th
Clean and press ladders
4 x 1 to 3
1 x 1 to 2
Snatch KB pratice
Taught KB class at Gordon

Sunday July 5th
Run for first time in GA - was going to do the 10k course in B'ville but the heat was so bad at 8 in the morning and Samson started coughing I cut it to 40 minute run.

Saturday July 4th
Clean and Press ladders at the track
4 sets of 1 to 5
1 set of 1 to 4
Alternated them with pullups.
Swing workout - 30 on 30 off for 10 minutes

Friday July 3rd
Unload truck in decatur

Thursday July 2nd
Took day off

Wednesday July 1st
Clean and press ladders
3 sets of 1 to and 2 sets 1 to 3
Snatch
15 to 11 R and L down the ladder then switched to Swings for 10 to 1 Rested while Robby did his sets.

Tuesday June 30th
Run before breakfast - 29:01 in Missouri

Monday June 29th
Off

Sunday June 28th
Rest

Saturday June 27th
Clean and Press ladders in St. Regis Montanna
3 sets of 1 to 5
2 sets of 1 to 4
Weighted Swing ladders
12, 16, 24 x 2
50, 40, 30 was the rep scheme.

Friday June 26th
Off

June 8 - 20th

2009-06-20T10:23:00.002-04:00

Friday, 19th
Off

Thursday, 18th
Cut the Grass

Wednesday, 17th
Kettlebell -
Clean and Press Ladders
1 set of 1 to 4
4 sets of 1 to 3
alternating with pullups

Work set
3 sets of 15 snatches r/l
3 sets of 10 snatches r/l
then 9 to 1 snatches r/l

Tuesday
Run 30 minutes with
2 sets of 5 min tempo / 2 min recovery

Monday
Clean and Press
1 set of 1 to 3
4 sets of 1 to 2
16 kg snatch work
2 sets of 5,4,3,2,1
3 sets of 10 r/l

Sunday 14th
Run 30 mintues
Whale watching tour

Saturday 13th
clean and press ladder
1 set 1 to 5
4 sets 1 to 4
Alternating with pullups

Work set
2 handed swings :45 on/ :15 off
12 kg, 16kg, 24 kg
5 rounds

Friday 12th
Rest day

Thursday 11th
Run 8 miles in the AM with Denise and Tori

Wednesday 10th
Crossfit X
Warmed up on own with TGU of the 20 kg bell
Pull ups
Workout
6 mins on 4 min off
4 mins on 2 min off
1 min on 30 sec off
30 sec on 15 off
15 sec on and done
Rowing for meters
I know I did at least 3190M

Tuesday 9th
30 minute run with Robby

Monday 8th
Clean and Press Ladders
5 sets of 1 to 2
Heavy Snatch work
16 kg - 4 sets of 5 to 1

5 minutes of Run then 20 minute walk

June 1 - 7

2009-06-07T19:10:00.002-04:00

Sunday
I have not worked out yet today

Saturday
Run Beneath the Sun
5 mile run
39:19
Rode bike to Fairhaven and back.

Friday
Off - Walked the dog

Thursday
Crossfit X
Rode bike to gym.
TGU - 16kg - 2 per side x 2
TGU - 20kg - 1 per side x 2
20kg - 12 2handed swings/R and L one handed swings (2 sets)
Medicine Ball Clean skill work
Workout
10 Ring Rows
20 Box step ups
50m kettle bell overhead and suitcase walk
AMRAP in 20 minutes
9 completed rounds

Wednesday
Kettlebell work
Clean and Press
1 to 2 ladders
x 5
Man makers - 50/40/30/20/10
16kg for 30/20/10 and 12kg for all others
Run a lap between each set

100 2handed swings - 16kg
100 2 handed swings - 12 kg

Tuesday
Run workout
5 sets of 3 minutes tempo / 1 minute recovery

Monday
Clean and Press alternating with Pullups Ladders of 3
Snatch work with 16 kg
Swing ladders of various weights.

May 25 - May 31

2009-05-31T15:05:00.002-04:00

Sunday May 31
1 hour run
Ride bike to get groceries....

Saturday
C&P Ladders 12kg
1 to 4 (4 sets)
1 to 3 (1 set)
Alternate with Purple band pullup after each rep completetion
Swing ladder
24kg, 16kg, 12kg
20/40/60
One handed split reps.

Friday
Rest day - Walked Samson before dinner

Thursday
Crossfit X
5x5 Front Squat - kept it light
8 rounds of 30 row 20 rest - 127? m rowed.
75 wall balls - 6# ball - 3:40ish I think......
Rode bike to gym.

Wednesday
C&P Ladders 12kg
3 - 1 to 3
2 - 1 to 2
Alternated with pullups (purple band)
Snatch: 30 R/30 rest/30 L/30 rest 20 minutes total
Round 1 - 12 kg
Round 2 - 6 - 16kg
Round 7 - 19 - 12kg

Tuesday
Run - 24:16
4 sets of 3:00 on / 1:00 rest

Monday
C&P Ladder
5 rounds of 1 to 2
Pullups - 5/5/5
Snatch
12kg - 5/5/5
16kg - 5/5/5 r/l
12kg - 10 to 1 r&l 5:00

Monday May 18 - Sunday May 24th

2009-05-24T13:11:00.002-04:00

Sunday
I haven't done it yet but I plan to ride my bike to Fairhaven and Ferndale to enjoy the Ski to Sea events.

Saturday
Kettlebell training.
1 to 4 Ladder of Clean and Press 12 kg - 3 sets
1 to 3 ladder of clean and press 12 kg for 2 sets
complete a pull up for each clean and press I did too between rungs.
Rest 5 minutes
One handed swings
30 sec. R 12kg
30 sec. L 12 kg
30 sec. rest
30 sec. R 16 kg
30 sec. L 16 kg
30 sec. rest

3 minutes per set

Completed 7 sets.

Walked in the evening

Friday
Walked to work and back home and then walked to downtown and back.

Thursday
Ran to Crossfit X - 2 miles
Did a modified version of the workout.
9 pullups (2 blue bands)
30 wallballs (6lbs - Squat depth was right before parrell - I felt like walking the next day)
6 SDHP (44lb kettle bell)
5 rounds for time
Walked home - 2 miles

Wednesday
Clean and press ladders
3 sets of 1 to 3
2 sets of 1 to 2
Snatch work -
Protocol:
15 sec R snatch
15 sec rest
15 sec L snatch
15 sec rest
5 sets with the 16 kg
5 sets with the 12 kg
5 sets with the 16 kg
5 sets with the 12 kg
20 minutes of work

Tuesday
5 minute Jog
3 minute tempo
1 minute rest
x 3
5 minute Jog

Monday
Clean and Press Ladder
2 sets of 1 to 3
3 sets of 1 to 2

Snatch
10 to 1 with 12 kg
Took 5 minutes

Snatch
5 to 1 with 16kg
took 3 minutes I think

May 11 - 17

2009-05-18T22:25:00.002-04:00

Monday May 11th
Off - Walked Samson

Tuesday
TGU
1 to 3 rep ladders of the following
12kg clean and press R/L
40kg deadlift
Pullup
5 rounds
20 minute run

Wednesday
CrossfitX
Tabata workout of
Row
Pull (kipping)
Squat
Pushup
Sit Up

Thursday
Off - Walked Samson

Friday
40 minute run

Saturday
Clean and press ladders with 12 kg
2 - 1 to 4
3 - 1 to 3
20/20/20 One arm swings for seconds
20 minutes worth alternating between 12kg and 16kg

Bike ride to Fairhaven to do a little Sea Kayaking for 2 hours.

Sunday May 17th
Easy spin to Ferndale and back.

April 4th - 10th

2009-05-10T18:30:00.002-04:00

Sunday
Joint Mobility and around the body, and snatch ladder with 8kg
2 - 8kg TGU R/L
2 - 12kg TGU R/L
2 - 16kg TGU R/L
Work set -
20 sec R hand swing
20 sec L hand swing
20 sec rest
20 minutes total
Did 12kg then 16kg for first 4 sets then switched to 12 for remainder of sets

Saturday
Run to Haggen to Haggen start - 5k
Run race - 5k - horrible time 23:30
Walk home and recover
Clean and Press Ladders (4 sets from 1 - 3 with 12 kg)

Evening walked to town. Ended up being out for an hour.

Friday
Off

Thursday
Off - Sick

Wednesday
Crossfit X work out
Joint Mobility
5 rounds for time
300 m row
20 GHD
10 Pullups

Tuesday
I don't remember. I did something but I don't have a clue what it was. May have taken an extra day off for all I know.

Monday
Off

April 27 - May 3rd

2009-05-03T22:41:00.002-04:00

Sunday 3rd
BMO Vancouver 1/2 Marathon - 1:50:33. Not bad for just a little bit of training. So, I am thinking lose about 10 lbs, be a little more consistent with the interval training and I may see 1:45 or less.

Saturday 2nd
Off

Friday 1st
Walked to school 2 miles in the AM
Walked the dog in the PM 1 mile maybe

Thursday
TGU 2 per side for 3 sets (12kg)
Run 20 min

Wednesday
Clean and Press ladders
12 kg
3 sets of (1,2,3)
2 sets of (1,2)

Alternating worksets
Front Squats - 5 reps of 28kg, 20kg, 24 kg, 24kg, 24kg
5 - knee in green band pullups

Swing Ladders
8kg, 12kg, 16kg, 24kg
1st set - 40,30,20,10
2nd and 3rd set - 20,15,10,5

Leg raises - 3x

Tuesday
TGU - 4 at 12kg r/l for 2 sets then 2 at 16kg r/l for 2 sets
30 minutes of Manmakers
-1 lap around the block
-20 16kg swings r/l (10 each arm)
-1 lap around the block
-5 16kg jerks r/l (5 each)
Score after 30 minutes - 5 complete rounds + run/swing/run.... so 5.75

Monday
Off

April 20-26th

2009-04-26T21:57:00.002-04:00

Sunday
Mowed the front yard grass (45 minutes)

Kettlebell training:
Around the body moves to warm up.
Clean and Press Ladders
Each line a round.
12 kg - 1,2,3
16kg - 1 then 12kg - 2,3
16 kg - 1,2,3
16 kg - 1,2
16 kg - 1 then 12 kg - 2

Pulls and Pistols
5 greenband assisted Pullups (knee for 1-4 rounds, foot for round 5)
2 pistols (assisted a little)
Alternated between the two

Work set
15 minutes of 15 sec on/15 sec off
16 kg for first 10 minutes
12 kg for last 5 minutes

Saturday
Turkish Get up/windmills
2 each side for 3 sets
Run 40 minutes

PM - mowed the back yard section of the yard.

Friday
off

Thursday
Warm up
10 air squats
10 dips
10 pushups
10 pullups

Work set
30-20-10
20kg KB swing
Pull ups/ring rows
24 in box step ups

Wednesday
Run 40 minutes
Play around with kettlebells

Tuesday
Ride bike around town for 40 minutes
Around the body kettle bell stuff
100 one arm swings with 12kg (easy)
100 one arm swings with 16kg (tougher)
I think I did something else before the worksets but I dont remember.

Monday
Off - walked the dog.
Weed eater the back and front yard until it died. Fore arms were killing me.

April 13 - 19th

2009-04-19T15:40:00.002-04:00

Sunday April 19th
Last long run before the 1/2
1.5 hours - 45 minutes of it was with Robby

Saturday
AM -
5 minutes of TGU - 6 each side 12kg
5 sets of 6 dips (assisted)
5 sets of 5 Lunges R/L 12 kg kb
5 sets of 3 pullups

20-15-10-5 (100 total)
12 kg Snatches
Took 5 minutes and felt very easy.
Time to start snatching the 16kg.

Practiced snatching 16kg after I recovered.

PM-
Rode bike to Fairhaven and window shopped.

Friday
Off

Thursday
AM - KB
5 TGU sit ups each side
Rocannon style warm up movments
5 sets of 10 one arm swing R then L.
8kg/12kg/16kg

PM -
Run with Robby 30 minutes picked it up the last 2 miles and last 1/2 mile.

Wednesday
AM-
Bike Trainer 30 minutes
PM-
Lots of light weight KB cleans, swings, presses..... during demonstrations.
3 sets of
10 swings
10 pushups
Run to stop sign

Tuesday
Run 52 minute total run with 2 - 10 minute tempos.

Monday
Off - I am sure I went for a walk and did Yoga stretches.

April 6 - April 12th

2009-04-12T18:30:00.002-04:00

Monday
Off Day
Walk around about 1.5 hours

Tuesday
4 hour bike ride. Down Chuckanut, Cook Road, FandS grade road, Lake Samish, Fairhaven, CrossfitX and home.

Wednesday
Run 35 minutes AM
Kettlebells PM
3 rounds of 10 air squats, 10 swings, 10 squat thrusts, 20 walking lunges.

Thursday
Bike Ride - 1.5 hours - Up Alambama Hill to Northshore where I did 2 sets of tabatas on the road. Ride to CrossfitX and got to check it out.
Also, a little walking and so.

Friday
Kettlebells by the Bay -
Around the body, a little swinging, and snatching
3 sets of 5 Presses each arm (12kg)
2 set of 3 Presses each arm 16kg
1 set of 5 Jerks 16kg
10 sets of 10 one arm swings (rest during partners' swings)

Saturday
1 hour 20 minute run. Felt Great. Too bad the 1/2 wasn't this weekend.

Sunday
30 minutes bike trainer
5 TGU 12kg each arm
5 rounds of:
10 pushups
20 one arm swings 12 kg
10 8 kg squats
10 snatches 12kg

March 29 - April 5th

2009-04-05T20:07:00.002-04:00

Sunday
1:10 Run AM
1:00 Walk PM

Saturday
Ride Bike to BirchBay
3:56

Friday
Off

Thursday
Trainer Bike 1 hour

Wednesday
Trainer Bike 45 minutes AM
Kettlebells PM
2 rounds of
8Kg
10 swings
10 R swing
10 L swing
10 R snatch
10 L snatch

2 rounds of
12kg
10 swings
10 R swing
10 L swing
10 R snatch
10 L snatch

5 rounds of
5 TGU situp R
5 TGU situp L

Workset
10 deadlifts 24 kg
10 pushups
10 air squats
10 8kg presses
(5 rounds)

Tuesday
Warm up - Jog 15 minutes or so.
Work set:
2 miles of tabatas - took 34 rounds
Cool down 5 mins. of jogging.

Monday
Active recovery
some tgu situps
some windmills
some swings
and a little yoga.

March 23 - 29th

2009-03-29T21:06:00.002-04:00

Sunday
1 hour tempo run
1 hour recovery bike ride

Saturday
1 hour bike ride in the freezing rain

Friday
Recovery - walk the dog

Thursday
30 minutes bike trainer in AM
Evening Kettlebell swinging and snatching (very random)
5 rounds of Run to stop sign
20 KB swings

Wednesday
1 hour bike trainer ride in the AM (tempo during show/recovery during commercials)
3 set of 5 jump pulls
5 sets of 10 KB thrusters, 10 pushups

Tuesday
Run in PM
30 sec AFAP
30 sec recovery
1:00 AFAP
1:00 recovery
1:30 AFAP
1:30 recovery
(3 rounds)

Monday
Off?? I can't remember.

March 16th - 22nd

2009-03-22T20:09:00.002-04:00

Sunday

Run 1 hour with 3 - 5min or so tempos in the middle.

Saturday

Squalicum Mt. and Samish Lake Ride 3.5 hours. Profile below. Got frustrated with Map my ride .com and did not finish mapping it. I think it ended up being 45 - 50 miles. Maybe?

Friday
Trainer - 45 minutes in the am before work. tempo during show and recover in commercials.

Thursday
Off - mental health day.

Wednesday
Bike Ride - 1 hour: Woburn, Yew st, into fairhaven, back home.
5 rounds
20 swings
10 burpees
20 swings
10 tgu situps

Tuesday
Run 35 minutes
1 - 2 min tempo
2 - 5 min tempos
Recover

Monday
Brick
Run 30 minutes
Trainer 30 minutes

March 9 - 15th

2009-03-16T22:30:00.002-04:00

Sunday
Off

Saturday
1 hour on the rollers. Tempo during show and easy during commercials
3 sets of 3 windmills right/left
3 sets of 3 TGU sit up right/left

Friday
Bike ride - End of Lake Samish Road and back 1.5 hours

Thursday
Bike Ride to Ferndale and back tempo

Wednesday
3o minutes rollers
5 rounds of
10 swings
10 snatches
10 push presses
10 pushups
10 sit ups

Tuesday
6 Hill repeats

Monday
Off

March 2 - 8th

2009-03-08T22:03:00.003-04:00

Sunday March 8th
1/2 marathon training
12 minute warm up
6 min. tempo
3 min. recovery
x 4
9 min cool down
Then....
Rode bike to Ferndale and back.

Saturday
Bike
Trainer 1.5 hours
Tempo during show
Recovery during commercial

Friday
off

Thursday
1 hour trainer ride (I think...)

Wednesday
Trainer ride 30 minutes
Then
5 Rounds of
10 kb swings
10 1 arm swings
10 snatches
10 pushups
10 situps

Tuesday
Run -
5 hill repeats. Good stuff

Monday
Off

Tight Hammy

2009-03-01T19:44:00.003-05:00

Sunday March 1st
1 hour run with 4 - 5 min temp / 2min recovery

Saturday Feb. 28th
5hours and 10 minutes - 70 mile bike ride. Kicked my butt. I bonked and the northeast wind killed me. 5 miles from the house I had to pull over and stand there for a minute. Kind of a stressful ride. Parts of the ride gave way to unexpected icy roads and one time I thought I was going to crash on Noon Road going down a steep hill. Other times we had to get off and walk through the ice because we could not ride through it. I don't think I ate enough during the ride which contributed to my snails pace on Marine drive. At one point I had a vision of me throwing my bike into the river and sitting down in the middle of the road and crying on Red River Road with a 20 mph direct head wind. But on a postive note I finally got to see a Bald Eagle at Dayton Harbor (wish I had my camera) and the house there are super beautiful and to die for.

Friday - Feb. 27
Bike 5:30 am - because I skipped Thursday's workout.
15 min warm up
30:30 Hard/easy x 10
10 min rest
30:30 Hard easy x 10
10 cool down

Thursday - Feb. 26th
Mental Health Day

Wednesday - Feb. 25th
30 minutes on the bike
5 rounds of
20 2 handed KB swings
10 pushups
20 air squats
20 situps

Tuesday - Feb. 25th
15 minute warm up
4 x Hill Repeats
Cool down run home
Total run time 35 minutes

30 minutes trainer ride. Testing out new bike seat position to see if my hamstring will stop hurting.

Monday
Off

Sunday
30 minutes on the trainer
30 minutes of running

Saturday
4.5 hour bike ride to Skagit and back. I really like this ride. Headed down Chuckanut and into Edison. During the ride we came across a group of other riders. I witnessed a heavier set gentlemen grind a gear so hard that his rear derailler broke off. Literally, the only thing that prevented it from hitting the pavement was the chain it was still connected to.
Other than that I felt good after this ride.

On the Road Again

2009-02-19T23:22:00.002-05:00

Thursday - Feb. 19
15 minute warm up on the road
2 sets of:
10 - 25 sec on / 35 sec off
With 10 minutes easy between sets.

2nd set got messed up by a nose bleed with no tissue. After 6 intervals I had to pull over and pinch my nose for 5 minutes to stop it from bleeding. Ended up doing tempo all the way home after I got it under control. Now my handle bars are a biohazard.

Total time out 1 hour and 15 minutes

Wednesday - Feb. 18
Ride hard to Fairhaven and back before the sun set - 40 minutes
Then Tabata Style Circuit
2 handed swing
Sit ups
Air Squats
Modified Pushups
8 rounds

Tuesday - Feb. 17th
Run 40 minutes. I was going to do intervals but my legs felt like lead so Samson and I just ran. Found a great hill near Cornwall Park that will be my interval training for the next set of intervals.

Monday - Feb. 16th
Off

Lazy Week

2009-02-15T21:35:00.002-05:00

Sunday Feb. 15th
1.5 hour run
15 min Warm up
10 Tempo / 5 min recovery x 4
15 min Cool Down
PM - Yoga

Saturday Feb. 14th
2 hour bike ride
Rode to Lake Samish and back in 1 hour and 50 minutes.
Tooled around town after that.

Friday Feb. 13th
Warm up on the bike.
10 x 20 sec. hard/40 sec. easy
2 rounds with 10 minutes between sets
Rode bike home

Thursday Feb. 12th
OFF - Root canal day - walked the dog

Wednesday Feb. 11th
Mental Health Day - I just did not feel like working out.

Tuesday Feb. 10th
10 minute warm up
6 x 1/2 Broadway Park lap hard/1/2 easy
5 minute cool down

Monday Feb. 9th
Off

Sunday Feb. 8th
1.25 hour run. Felt like crap

Saturday Feb. 7th
4.5 hour bike ride. Great ride up Alabama Hill, Y road, into Lynden, to Birchbay, and then headed home. Hit the wall about 3.5 hours into the ride.

Friday Feb. 6th
Off - Walked the dog.

Ramping it back up week....

2009-02-06T00:00:00.002-05:00

Thursday Feb. 5th

Cycling Intervals:
2 sets of:
10 - 15 seconds hardest gear possible/45 sec rest
10 minutes recovery between sets

Wednesday Feb. 4th

Rollers - Balance 30 minutes
5 rounds of:
10 situps
5 pushups
5 rounds of
10 2 handed swings
10 Snatches (5 R/5 L)

Tuesday
1/2 Marathon training part II
Warm up 10 minutes.
5 rounds of:
1/2 lap of Broadway Park AFAP
1/2 lap of Broadway Park Recovery

Monday Feb. 2nd
Trainer Warmup
Steady riding 45 minutes
5 rounds of:
10 situps
5 pushups
30 seconds on 30 seconds off of:
2 hand swing
R arm snatch
L arm snatch
2 hand swing
R arm clean
L arm clean
2 hand swing
R push press
L push press
2 hand swing
R bent over row
L bent over row

Sunday
1 hour walk

Saturday Jan 31
7 mile run in the sunshine.

Friday Jan 30
Road Bike Ride 2hours 3o minutes
Great tail wind to Birchbay
Heck of a head wind coming home (killer)
Felt like I had my road legs back again for the first time in a while.

A week of rest.

2009-01-29T23:19:00.003-05:00

Thursday - Jan. 29th
1 hour bike trainer ride
4xcommercial tempo (moderate)
Rest during TVshow

Wednesday - Jan 28th
Off - Unintentional.

Tuesday - Jan. 27th
Run 45 minutes??
4 - about 1 minute intervals afap

2009-01-27T00:16:00.002-05:00

Monday Jan. 26th
Off Day

Sunday Jan. 25th
Run 70 minutes. Started back traing for another 1/2 marathon. Vancouver May 3rd.

Saturday Jan. 24th
3.5 hour bike ride in the freezing wind. To BirchBay and back.

Friday Jan. 23rd
Off

Thursday Jan 22nd.
Trainer Ladder - See last Thursday's workout

Wednesday Jan. 21st
1/2 Marathon training
4 - 8 min. tempo with 2 min recover

2009-01-20T21:46:00.003-05:00

Tuesday Jan. 20th
Run 25 minutes
Rollers 30 minutes

Monday Jan. 19th
Walk 1 hour

Sunday Jan. 18th
Ride bike 1 hour recovery ride

Saturday Jan. 17th
65 mile bike ride took 4 hours and 55 minutes. Very hilly ride that is why it took so long.

Friday Jan. 16th
Off - Walk Samson 45 minutes

Thursday Jan. 15th
Ladder intervals on the trainer.
:30, 1:00, 1:30, 2:00, 2:30, 3:00 and back down with 1:00 rest between each interval.

Wednesday Jan 14th
1 hour on the rollers for the first time

Tuesday Jan. 13th
Fairhaven Runner - 40 minutes - 5 miles

Monday Jan 12th
Off

Rain Day Workouts

2009-01-11T13:16:00.003-05:00

Saturday Jan. 10th
Start and end workout with Row 500 M
Between each exercise Row 500 M

50 2H swings
50 Pushups (modified)
50 Sit ups
50 Air Squats
50 12 kg clean and jerks
50 12 kg snatches
50 Thrusters
30 12 kg presses
50 Turkish get up sit ups
50 Bent over rows

Took forever but I wasn't trying to kill myself either.

Cool down Row 3KM (The last 3:43 of the evening foot ball game. Dang it takes too long from them to play 3:43.)

Friday
Off
40 minute walk with Samson - There was a break in the rain that evening.

Thursday
Ladders
10:00 Warm up
0:30 Tempo
1:00 Recovery
1:00 Tempo
1:00 Recovery
1:30 Tempo
1:00 Recovery
2:00 Tempo
1:00 Recovery
2:30 Tempo
1:00 Recovery
3:00 Tempo
1:00 Recovery
2:30 Tempo
1:00 Recovery
2:00 Tempo
1:00 Recovery
1:30 Tempo
1:00 Recovery
1:00 Tempo
1:00 Recovery
0:30 Tempo
10:00 Cool Down

Nausiating.....

Wednesday
Recovery Ride on the trainer
1 hour.

2009-01-06T01:39:00.000-05:00

Tuesday - Jan. 6th
Well today I was going to do the Fairhaven Runners Run at 6pm but, it was raining and has been raining for well I don't know any different. So instead I:
Cycling Trainer Workout:
15 minutes warm up
10 second of hardest gear as hard as I could
2:50 recovery
10 total rounds
then 1 minute of 110 or more rpm
5 minutes recovery
2 rounds
10 minute cooldown

5 rounds of:
10 situps
10 pushups (modified)

Whole workout took about 1 hour and 15 minutes

Monday
Walk with Samson - Off day

Row Extravaganza

2009-01-03T16:01:00.000-05:00

Saturday January 3rd, 2009
10 rounds of:
1000m Row
10 pushups
10 sit ups

2009-01-03T11:39:00.003-05:00

Friday - Jan. 2 - Off

Thursday - Jan. 1 - 5.2 mile run in snow, mud, puddles, rain....

Wednesday - Dec. 31 - Road Bike ride 1.5 hours

Tuesday - Dec. 30 - Road ride - 2 hour road ride - Up Alabama Hill and around lake Whatcom

Back in Town Workout

2008-12-29T21:08:00.001-05:00

Monday December 29th
Run 4 miles
3 rounds of
10 situps
10 pushups (knees)
10 Snatches R/L

5 rounds of 3 pull ups
Last 2 rounds were kipping.

Vacation Workouts

2008-12-27T16:47:00.001-05:00

Saturday
Run 20 minutes
Walk 45 minutes
3 sets of
10 pushups (knees)
10 Situps

Friday December 26th
Road Ride 60 miles

Thursday December 25th
Off

Wednesday December 24th
Road Ride - 45 miles

Tuesday Dec. 23rd
Off - Walked all over Callaway Gardens

Monday Dec. 22nd
Road Ride - 30 miles

Sunday Dec. 21st
Walk 3 miles (AM)
Road Ride 35 miles (PM)

Saturday Dec. 20th
Off - Travel Day

Friday Dec. 19th
Mt. Bike on Rail Road Trail to Lake Whatcom and back to the house. Killer ride in the snow. :)

2008-12-19T01:18:00.003-05:00

Thursday

Run 25 minutes in the snow then

10 strict pull ups then...

5 rounds of

10 snatches

5 pushups (on toes)

10 situps

Wednesday

Row 5K

on the last 3K I rowed the first 250M of each K hard and recovered for 750M

2008-12-17T01:39:00.002-05:00

Tuesday

Trainer ride.

10 minutes warmup

then...

5 rounds of:

3 minutes tempo

2 minutes recovery which included 10 pushups (modified) and 10 situps

5 minute cool down

Monday - Off

Sunday

Warm up on the rower.

WOD

AMRAP in 20 minutes

10 Snatches - right arm

10 Snatches - left arm

12 Burpees

Score - 7 rounds + 9 Burpees

Behind

2008-12-13T20:38:00.002-05:00

Saturday 12/13 - Run 4 miles - 30:30

Friday - off

Thursday - Trainer Ride 45 minutes - tempo during show rest during commercials

Wednesday - off

Tuesday - Row 45 minutes

Monday - Trainer Warmup, 10 30 seconds on 30 seconds off, 10 minute cool down
21-15-9
65 lb thruster
65 lb SDHP

Sunday - I think I went to run the Harbor Run - 5 miles

Saturday - Off, Slept all day.

Grrrr..

2008-12-05T00:12:00.002-05:00

It's how my neck up feels that's ticking me off. At least I don't have fever. So, workouts this week have been ummm okay.

Thursday

Warm up
3 rounds of:
3 Strict Pullups
5 8kg KB presses
5 Pushups (on toes)

Workout:
Cyclops Trainer
2 Rock Songs on the Radio
3 sets of
5 minutes Tempo
2 minutes Easy
3 sets of
20 pedal strokes (R leg only)
20 Strokes Both legs
20 pedal strokes (L leg only)

Cool Down
3 sets of:
1 minute of Sit ups
1 minute Rest

Wednesday
30 - 40 minute run to the bay. I did not wear a watch and cut short my 40 - 50 minute loop because I was wickedly sore and drained.

1/2 Marthon: Been there done that.

2008-12-03T10:12:00.002-05:00

Tuesday - Dec.2

Warm up:
10 sit ups
10 pushups
5 pull ups
5rounds

Workout:
Nancy
5 rounds of
Run 400
15 Overhead Squats (45lb bar)

Time: 16:30 if I remember correctly.

Monday
Off - recovering from Sunday

Sunday
Seattle Half Marathon with 8,000 other people.
Time: 2 hours and 3 minutes (Chip time)
If I had not of freaked out when I lost my friend at mile 4 I think I would have broke 2 hours easily. Felt good to the end. At the next 1/2 I do there will be all business and I will try for 1 hour and 45 minutes. I know I can run that pace for 10K so I should be able to do it for twice the distance with some tempo and interval training. :)

Saturday
Off - Started to get a cold

Friday
Off

Thursday
Rode bike for 1 hour and 45 minutes on the road. Great ride with the Mount Baker Cycling Club.

It feels like Friday

2008-11-26T23:50:00.001-05:00

Wednesday
Rode bike for 2 hours.

Tuesday
Run for 35 minutes

Monday
Off

Catch Up....I am lagging behind

2008-11-22T22:15:00.002-05:00

Sunday
5K - Turkey Trot (22:49?? I think)

Friday
Off

Thursday
5 rounds of
Row 500
20 Snatches
20 Swings

Wednesday
Run 800
50 pushups (modified)
Run 600
40 Swings
Run 400
30 Thrusters
Run 200
20 Pull Ups
Run 100
10 Burpees

Time 20:?? I forgot.

Tuesday
Row 4ooo meters
5 rounds of
10 swings
10 bottoms up clean
10 snatches

(To be honest I am not for sure if I did this or not. I can't remember.)

Monday
OFF Legs were sore

Sunday
Run 1.75 hours.
Killer.

Taylor Dock Hill and More

2008-11-15T16:19:00.002-05:00

Saturday
3 sets of
10 situps
10 pushups Modified
10 Air Squats

3 Sets of
5 kipping pullups
5 8kg kb press R/L
5 Biggest KB we got Dead lifts

Run 40 minutes

Friday
Off - Drank way too many (3) Chocolate Martini's and it messed up my sleep. Need to lay off the alcohol.

Thursday
Taylor Dock Hill Climb
Warmed up on Boardwalk
5 hill intervals
Ran back down the hill and to the car.
Killer Hills

Early Morning KB

2008-11-12T09:42:00.002-05:00

Warm up was 5 rounds of:
10 Situps
10 pushups
5 OHS with 45lb bar
5 Pullups (with purple band assistance)

RoCannon Continuous KB

Work Set with 12kg
AMRAP in 15 minutes of
10 2 handed swing
10 Bottoms Up Clean (5R/5L)
10 Snatches (5R/5L)

Being a little lazy I did 10 sets with 30 seconds left over.

Row 5 minutes.

Done. Time to get ready for work.

1/2 Marathon Training

2008-11-11T09:53:00.002-05:00

Tuesday
4 x 6 min tempo/3 min rest

Monday
10 sets of 10 situps/10 modified pushups
5 sets of 5 Thrusters (45lbs) / 5 Kipping Pullups
Run 20 minutes

Sunday
Off - Ended up only going for a walk

Saturday
Run 1.5 hours. I made it all the way to the Alaska Ferry Terminal and back to the house.

Friday
Off

Row, Row, Row Your Boat

2008-11-06T10:01:00.000-05:00

It is pouring outside so today it looks like I will row instead of run.

Warm up on the rower 2k
8 sets of 30 seconds hard/ 30 seconds easy
Cool Down 1k

Kettlebell Ladders

2008-11-05T10:33:00.000-05:00

Warm up:
2000 m Row
3 Rounds of:
10 v-ups
10 pushups
10 8kg Goblet Squats

Workset:
1-2-3-4-5 Ladder (Non stop)
Swing R
Bottoms Up Clean R
Snatch R
Repeat with L

Set 1 - 8kg
Set 2 - 12kg
Set 3 - 16kg
Rest Between sets and as needed with 16kg.

2008-11-04T23:44:00.001-05:00

Tuesday

10 minute warm up
6 minutes tempo
3 minutes recovery jog
x 3

In the darkness of the Pacific Northwest. I need a head light and tail light to run with.

Monday

Off

2008-11-02T20:07:00.002-05:00

Sunday

Warm up
1000m row
RoCannon warm up with 12 kg
5 Turkish Get Ups to Windmills R/L

Workset
20 seconds on/ 10 seconds off
Swing R
Swing L
Bottoms Up Clean R
Bottoms Up Clean L
Snatch R
Snatch L
X 5

Saturday
Run 80 minutes

Friday
Off :)

2008-10-30T23:45:00.000-04:00

Wednesday
Warm up from rocannon
3 rounds of:
10 v ups
10 knee pushups
10 lunges (5 r/l)

Then:
1 min on / 30 sec off
2 rounds:
2 handed swing 16kg
Clean and Press Right 12kg
Clean and Press Left 12kg
2 handed swing 16kg
Snatch Right 12kg
Snatch Left 12kg

1 minute was way too long on the one sided stuff. I ended up having to push press the presses. after about 30 sec. 1 minute swing was good but the other would have been better for 30 sec.

Thursday
Ran over to Cornwall and did 5 hill repeats and picked it up about 2 blocks from the house. Then:
3 rounds of:
10 v ups
10 pushups

Food for Thought

2008-10-28T10:23:00.000-04:00

How come we enjoy the results of eating the right portions and healthy foods but we still choose to over eat and eat crap for food?

Tuesday
Run 5 min warm up
4 mins tempo with 2 minutes active recovery
x 4
Walk home from where it all ended.

More Running

2008-10-27T22:46:00.003-04:00

Monday
Active Recovery
Walked the dog
Rocannon Warm Up
Deadlift 5 reps of 24kg, 32kg, double 24kg
Press 5 reps of 12kg
Floor Press 5 reps each side 12kg
3 Pistols per leg

Sunday
Run 70 minutes

Saturday
2 Rounds of 30 work/30 rest
16kg Swing
8kg Clean and Press
12kg Snatch
3 Rounds of 40 work/20 rest
16kg Swing
8kg Clean and Press
12kg Snatch

Run 25 minutes

Walk 1 hour to get a cup of coffee.

Week of Workouts

2008-10-24T11:21:00.000-04:00

Friday - Off

Thursday - Rocannon warm ups and Hill repeats in Cornwall park. (x4)

Wednesday -

2 sets of Rocannon Countinuously moving warm up.
On second set just went to the swinging.

5 rounds of
15 2handed swings
15 Sumo Deadlift HighPulls
15 DB push presses
15 Bent over rows each arm
15 pushups
15 lunges each leg

This took way too much time than I want it to. Oh well. It is over now.

A Great Warm Up

2008-10-22T20:45:00.001-04:00

1/2 Marathon Training

2008-10-21T21:13:00.001-04:00

Tuesday
Run 40 minutes with 4 long tempo intervals.

Monday
Active Recovery - 10 of every possible KB exercise at light weight

Sunday
Run 1 hour

A Week of Workouts

2008-10-18T13:07:00.000-04:00

Saturday
Warm up with running
5 16 kg Turkish Get ups each arm
4rounds of:
Run 400
50 Air Squats
(My air squats are soooooo slow compared to what they use to be.)
3/2/1 Pullups/Chinups

Friday
Day off

Thursday
Warm up running
Tabata Kettlebell stuff:
Snatch
1 handed swing
Push Press
Goblet squats
20 seconds on 10 seconds off.
Cool down with Running

Wednesday
All over the board. Ran one lap around the block after each exercise and did 5 pull ups.
40 snatches
40 2 handed swings
1 to 5 clean and press ladder
15 Thursters with KBs
Then
150 Swings

Tuesday
Ran - 3 long intervals
Total Time: 30 minutes

No More Rowing

2008-10-13T01:04:00.000-04:00

Rowing challenge. I am done.

I finished the 100km today. Yahoo.

Now it is time to focus on running.

runningshoes.com duathlon

2008-10-12T18:57:00.001-04:00

Run 2.6 miles - 20:20
Rest for 30 minutes or so... while Tanya road her Mt. Bike
Run 2.6 miles - 22:00

Second run was much harder because there was no one around me to push me harder.

Row

2008-10-11T18:56:00.000-04:00

Rowed 1 hour

I made it 11,643 km if I remember correctly.

Friday Rest Day

2008-10-10T18:55:00.000-04:00

Rest

Row and Run

2008-10-09T18:54:00.000-04:00

Rowed 3.5 km
Ran 15 minutes

Row and KB circuit

2008-10-08T18:52:00.000-04:00

5 rounds of

40 12 kg snatches
Row 500
40 2 handed swings
Run Around the Block

2008-10-06T23:06:00.002-04:00

Run 27 minutes

10 minutes to complete:
100 snatches (1 each side with a swing between)
100 2 handed swings
Finished with 45 seconds to spare.

Run

2008-10-06T18:50:00.000-04:00

Ran 20 minutes and rowed 7km.

70km down and 30km to go

2008-10-05T21:03:00.002-04:00

Row 8K

Then....
Row 500m between each of the following:
5x5 Bulldog KB deadlift
Press 3 sets of 5 - 45/65/65
Back Squat 5 reps 45/65/85
Pushups 5/10/5/5/5
Pullups - Green Band on Knee 5/5/ Unassisted 2/2/1

Breakfast at Skylark's - Yummy Banana Nut Bread French Toast!!!!

More FRC and Kettlebells

2008-10-04T21:00:00.000-04:00

Row 7k
5 sets of 10 - 12kg swings
1-5 ladder of clean and press
Snatch practice

Make up or Rest Day

2008-10-03T10:32:00.003-04:00

Either I need to row 7 km or I may take a rest day. Have not decided yet.

Long Run and Kettlebells

2008-10-02T10:30:00.000-04:00

5 mile run

5 turkish get ups each arm 2 with 12kg and 3 with 16 kg

Tabata Snatch 8 rounds each side. Ended up getting 10 each round.

Run

2008-10-01T10:30:00.001-04:00

Run 3.7 miles

Run and Row

2008-09-30T10:29:00.000-04:00

Run 20 minutes hard

Row 17 minutes easy

Kettlebell Fun and Rowing

2008-09-29T22:22:00.003-04:00

Turkish Get Up (R/L) 5 sets of 1

On the top of every minute for 5 rounds.
20 16 kg 2 handed swings
4 12 kg clean and jerk R/L
8 12 kg snatch R/L

For the last round I did as many in the minute as I could. I ended up with:
40 swings
6 clean and jerks R/L
12 snatches R/L

Row 3.5km - 14:58

Row Make Up Day

2008-09-28T22:21:00.000-04:00

10,500 m
50 minutes of rowing.

I had a lot of catch up to do.

Bellingham Traverse

2008-09-27T22:20:00.000-04:00

3 mile trail run - 26:00

Good fun. See Moxie's Diner for more details.

Row Challenge

2008-09-26T22:19:00.000-04:00

Row 3.5 km

Running

2008-09-25T22:18:00.000-04:00

Run 30 minutes

1 minute Snatch Right Arm
1 minute Snatch Left Arm

Am I there yet?

2008-09-24T09:54:00.000-04:00

7K Row

Only 2.5 more weeks

Sprint Helen

2008-09-23T09:51:00.000-04:00

Warmup with 5 Turkish Get Ups per side 12,12,16,16,16

3 sets of 10 pushups

Workout
Run 200m
10 16kg KB Swings
6 Pullups (as strict as possible)

6 Rounds

Finish with 15 12kg Snatches, half way there for the snatch test.

Fall Row Challenge Continued

2008-09-22T01:25:00.000-04:00

One week down and three to go. Am I going to make it????

Today I rowed 7k to make up for yesterday.

Also, I walked the dog and stopped by the store to get Advil. My legs from Saturday are still killing me. :(

Hopefully tomorrow I will feel better.

Rest Day

2008-09-21T01:24:00.000-04:00

Holly heck. The work out from yesterday kicked my butt. I had to take the day off. I am soooooo sore!

A Hell of a Kettlebell Workout

2008-09-20T00:11:00.000-04:00

Warm up with 2 Windmills per side for 5 sets

5 front squats with Double 8kg, 12kg, 16kg

1 minute work/1minute rest of around the world swings
5 sets

Alternate with a partner for:
20 16kg 2 handed swings
8 12 kg double clean and jerks
10 8kg double snatches
5 rounds

Killer!!!!!

Rowing

2008-09-18T23:55:00.001-04:00

6.5 K Row

Oh my. I am sore from yesterday.

Strength and KB fun

2008-09-17T23:43:00.002-04:00

Row 500 m. (I will make up the 3000m tomorrow.)

Dead Lift : 45/5, 135/5, 160/5, 160/5, 160/5.

KB Press Ladder: 12kg - 1,2,3,4,5,7 (yeah don't ask how I got to 7, should have stopped at 5.)

KB Swing Ladder: 8kg, 12kg, 16kg, 24kg. 30 seconds on / 30 seconds off.
Up and down once.

Whole workout took about 40 minutes.

Row Challenge

2008-09-16T23:43:00.000-04:00

3.5 km Row

5 rounds of

5 KB snatches R/L
10 Pushups
5 strict pull ups

I picked a pace with short little breaks as needed. No time, but towards the end I pushed it because I was ready to be done. Felt good at the end.

Rest Day

2008-09-15T23:43:00.001-04:00

Rest Day

Walked dog.

Oh yeah, started Fall Row Challenge today. So, I did row 3.5 km. This should be interesting.