Wednesday, 6 July 2011

Running w/ FEP

1.5 miles

Time: 12:55

Tuesday, 5 July 2011

Rowing (aerobic)

5k

Time: 20:00 (2:00/500m)

Tuesday, 5 July 2011

Running w/ FEP

Approximately 2.5 miles on the ATV course

Time: 24 minutes

Foot is sore and achey, but there isn't any acute pain.

Tuesday, 5 July 2011

WOD:
- 21 Push Presses, 115 lbs
- 21 GHD Sit-ups
- 42 Double Unders
- 15 Push Presses, 115 lbs
- 15 GHD Sit-ups
- 30 Double Unders
- 9 Push Presses, 115 lbs
- 9 GHD Sit-ups
- 18 Double Unders

Time: 7:38

Monday, 4 July 2011

About 1 hour after finishing the WOD.

Swimming

450m

Time: 11:05

Then 50m, 75m, 75m, 50m, 75m, 75m, 50m, 50m w/ equal time rest.

Felt really slow in the water today. Not sure if it is because of fatigue or because I'm rusty from not swimming in a few days.

Monday, 4 July 2011

Strength:
Deadlift - 335x1, 355x1, 375x1; 300x9x3 (80% of Heavy Single)

WOD:
10 Rounds for Time:
- 3 Back Squats, 245 lbs
- 6 Ring Dips

Time: 8:38

Saturday, 2 July 2011

Running - Intervals

6 x 400m (1 mile Pace) w/ 3-minute walking rest

1:31
1:29
1:28
1:26
1:34 (1.5 mile pace, on purpose)
1:30

Friday, 1 July 2011 (pm)

Swimming

14 x 50m (55 sec avg) / 1:05 rest

Total Distance: 700m

Friday, 1 July 2011

WOD:
- 20 Pull-ups
- 10 Front Squats, 185 lbs
- 20m Handstand Walk
- 14 Pull-ups
- 7 Front Squats, 185 lbs
- 14m Handstand Walk
- 10 Pull-ups
- 5 Front Squats, 185 lbs
- 10m Handstand Walk

Time: 11:47

Thursday, 30 June 2011

Rowing (aerobic)

7.5k

Time: 31:00 (2:04/500)

Felt really smooth today. Had the dampers set just to the right of '5'

Thursday, 30 June 2011

Strength:
Bench Press - 185x3, 205x3, 210x3

WOD:
10 Rounds for Time:
- 2 Squat Cleans, 155 lbs
- 2 Muscle-ups

Time: 8:15

Wednesday, 29 June 2011

Swimming

Technique Intervals - 540m

2:30 per 54m (avg time: 1:06) x 10

Total Time: 25 mins

Wednesday, 29 June 2011

Easy Day

"1/2 Angie"
- 50 Pull-ups
- 50 Push-ups
- 50 Situps (abmat)
- 50 Squats

Time: 6:55

Tuesday, 28 June 2011

Swimming

Worked on more technique

Time: ~25 minutes

Tuesday, 28 June 2011

WOD:
5 Rounds for Time:
- 10 Ring Dips
- 15 Power Snatches, 95 lbs
- 20 GHD Situps

Time: 18:50

Monday, 27 June 2011

About 1 hour after the morning WOD.

Rowing (aerobic)

5k

Time: 20:08 (2:01/500)

Monday, 27 June 2011

Strength:
Deadlift - 315x3, 335x3, 355x3

Had a bit more in the tank, but didn't want to push it too far...wanted to leave room for upward progress.

WOD:
Alternating Tabatas
- Deadlift, 225 lbs
- Burpees

Totals
9/6
8/5
6/5
5/5
5/5
5/5
5/6
8/9

Saturday, 25 June 2011

Running

W/U:
800m jog

2 x 800m (3:27) w/ 400m Rest

C/D:
400m jog

Foot started to get sore so I called it.

Friday, 24 June 2011 (noon)

Swimming

500m

Time: 11:15 (shoulders were fried from this morning's WOD)

Technique Work.

Friday, 24 June 2011

5 mins Partner Snatch, 95 lbs

WOD:
Death by Thruster

Total: 12 Rounds + 9