Sunday, February 28, 2010

Friday, 26 February 2010

Deadlift - 5 x (285 + 4 Chains)

Wednesday, February 24, 2010

Tuesday, 23 February 2010

Strength:
Bench Press - 5 x (165 + 2 Chains)

WOD:
3 Rounds for time:
- Row 500 meters
- 10 Handstand Push-ups
- 25 Back Extensions

Time: 13:46

Monday, 22 February 2010 (pm)

Strength:
Back Squat - 5 x (205 + 4 Chains)

WOD:
AMRAP in 10 minutes:
- Weighted Pull-ups, 35 lbs
- Overhead Squats, 95 lbs

Total: 7 Rounds + 5 PUs

Monday, 22 February 2010 (am)

Department PT.

Tabatas
- Push-ups 12, 12, 12, 12, 12, 12, 10, 8, 6
- Sit-ups 14, 14, 14, 14, 14, 14, 14, 14
- Squats 17, 17, 17, 17, 17, 17, 17, 18

About 30 minutes of basketball.

Rolled my right ankle pretty badly. That's what I get for playing basketball in trail running shoes.

Monday, February 22, 2010

Saturday, 20 February 2010

Strength:
Push Press - 1 x 200

WOD:
3 Rounds:
- Run 640 meters
- 10 Clapping Push-ups
- 10 Turkish Getups, 35 lbs DB

Time: 18:07

Saturday, February 20, 2010

Friday, 19 February 2010 (pm)

Strength:
Sumo Deadlift - 1 x (305 + 4 chains)

Friday, 19 February 2010 (am)

Played about 45 minutes of half-court basketball.

Thursday, February 18, 2010

Thursday - 18 February 2010

Missed yesterday's bench workout, so did it today.

Bench Press - 1 x (195 + Blue Bands)
Butt came off the bench slightly at the sticking point.

Wednesday, 17 February 2010

Really windy at the track!

- 800 meters - 3:05
- Rest 4 minutes
- 320 meters - 1:09
- Rest 3 minutes
- 320 meters - 1:06
- Rest 3 minutes
- 320 meters - 1:09
- Rest 3 minutes
- 320 meters - 1:07

Tuesday, February 16, 2010

Tuesday, 16 February 2010

Strength:
Box Squat - 1 x (225 + Green Bands)

Felt like I had a bit more in me, but the bar speed really slowed down on the last rep, so I stopped there.

I skipped today's metcon because I'm feeling pretty beat up from yesterday's run.

Monday, February 15, 2010

Monday, 15 February 2010

Ran the Great Aloha Run. Finished 1589 out of 17,499 finishers.

Distance: 8.15 miles
Time: 1:11:31
Pace: 8:47

Friday, 12 February 2010

Sumo Deadlift - 2 x (295 + 4 Chains)

The goal was 3 reps, but I think I'm really starting to feel the effects of cutting so much weight so quickly. Need to be smarter with weight choices!

Thursday, February 11, 2010

Wednesday, 10 February 2010

Warm Up:
Ran 2 miles at about an 8:40 pace for a mock PRT for FEP.

WOD:
- Run 640 meters - 2:24
- Rest 4 minutes
- Run 320 meters - 1:11
- Rest 1:30
- Run 320 meters - 1:10
- Rest 1:30
- Run 320 meters - 1:12

Wednesday, February 10, 2010

Tuesday, 9 February 2010

Strength:
Bench Press - (190 + Blue Bands) x 3

WOD:
AMRAP in 12 minutes:
- 7 Jump Squats
- 7 Ring Dips
- 7 Pull-ups

Total: 10 Rounds + 7 Jump Squats

Tweaked my upper left pec about halfway through on the ring dips.

Tuesday, February 9, 2010

Monday, 8 February 2010

Strength:
Box Squat - (205 + Green Bands) x 3

WOD:
21-15-9
- Sandbag Zercher Squat, 90 lbs
- Pull-ups

Time: 8:02

Sunday, February 7, 2010

Saturday, 6 February 2010

Strength:
Push Press - 5 x 175

Saturday, February 6, 2010

Friday, 5 February 2010

Strength:
Sumo Deadlift - 5 x (275 + 4 Chains)

WOD:
Sprints
4 x 200m
30.6
30.6
30.6
29.9

Wednesday, February 3, 2010

Wednesday, 3 February 2010

WOD:
AMRAP in 20 minutes:
- 5 Snatches, 95 lbs
- 3 Muscle-ups

Total: 10 Rounds + 5 Snatches and 2 MUs

Tuesday, 3 February 2010

Strength:
Bench Press - 5 x (185 + Purple Bands)

WOD:
21-15-9
- Sandbag Clean & Throws, 30% of bodyweight (60 lbs)
- Burpees

Time: 11:06

Tuesday, February 2, 2010

Monday, 1 February 2010

Strength:
Box Squat - (225 + Blue Bands) x 5

WOD:
Death by Pullup

Total Rounds: 14 + 12 PUs = 117 pullups

Ripped open both hands.