Saturday, 16 July 2011

PAST

- 2 x 25 meters Underwater w/ 3 minutes recovery (Pass x 2)
- Rest 10 minutes
- 500 meter swim (Freestyle) 11:04
- Rest 30 minutes
- Run 1.5 miles (9:37) Wow!!!
- Rest 10 minutes
- Max Pull-ups in 2 minutes (12)
- Rest 2 minutes
- Max Sit-ups in 2 minutes (80)
- Rest 2 minutes
- Max Push-ups in 2 minutes (75)

Friday, 15 July 2011

Swimming

5 x 100m

8 x 25 Technique work

Friday, 15 July 2011

WOD:
10-9-8-7-6-5-4-3-2-1:
- Overhead Squats, 95 lbs
- KB Swings, 2 pood
- Back Extensions (Reps x2)

Time: 15:33

Thursday, 14 July 2011

Rowing (Aerobic)

8.5k

Time: 35:19 (2:04/500)

Thursday, 14 July 2011

Strength:
Bench Press - Heavy Triple

205x3 (Easy!), 215x3

190lbs AMAP - 8, 8, 7

WOD:
3 Rounds:
- 10 Clapping Push-ups
- 15 Abmat Sit-ups
- 20 Double Unders

Time: 2:50

Wednesday, 13 July 2011 (pm)

Swimming

250m Time Trial

Time: 4:50


5 x 100m (avg 1:53-1:55)

Total Distance: 800m

Wednesday, 13 July 2011

Skill:
Light parallette work

WOD:
"1/2 Cindy"
AMRAP in 10 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

Total: 12 Rounds

Tuesday, 12 July 2011

Swimming

Hypoxic (8-6-4-6-8)

Total Distance: 900m

Tuesday, 12 July 2011

WOD:

AMRAP in 20 minutes:
- 2 Muscle-ups
- 4 Front Squats, 185 lbs
- 8 GHD Sit-ups

Total: 10 Rounds

Monday, 11 July 2011

About 1 hour after the WOD

Rowing (aerobic)

5k

Time: 19:51

Monday, 11 July 2011

Strength:
Back Squat - Heavy Triple

225x5, 275x3, 295x3

85% AMAP - 250lbs: 6, 6, 5

WOD:
"Isabel"

- 30 Snatches, 95 lbs

Time: 2:12

Saturday, 9 July 2011

Swimming (Technique)

30 x 25m on the minute

Avg pace: 23-25 seconds

Total: 750m

Saturday, 9 July 2011

Friday, 8 July 2011

Swimming

500m Time Trial - 10:31 (43-second PR!!!)

5 x 100m (avg 1:57) w/ 1:00-ish Rest

Friday, 8 July 2011

About 20 minutes of basketball with N1. Foot was a little achey afterwards, but other than that feels fine.

Friday, 8 July 2011

WOD:
AMRAP in 12 minutes:
- 5 Handstand Push-ups
- 10 KB Swings, 1.5 pood

Total Rounds: 10 + 1 HSPU

Thursday, 7 July 2011 (1700)

Rowing (aerobic)

8k

Time: 33:06 (2:04/500)

Thursday, 7 July 2011 (1100)

Swimming (Scott Pool - 50m)

3 x (2x50m, 2x100m) + 2 x 50m Hypoxic (8-6-4-2-4-6-8)

Total Time: 30 minutes

Thursday, 7 July 2011

Strength:
Bench Press - 205x1, 225x1, 235x1
- 3 Sets AMAP, 190 lbs: 8, 8, 5

WOD:
5 Rounds for Time:
- 5 Overhead Squats, 135 lbs
- 10 Clapping Push-ups
- 15 Pull-ups

Time: 17:31

Really struggled with the OHSs. The very last rep took me at least 2 minutes because my shoulders and arms were fried and the bar was really slick with sweat - I couldn't even snatch the bar overhead without it slipping out of my hands. Other than that, this was a fun WOD.

Wednesday, 6 July 2011

Swimming

Worked on my breathing patterns today which made a world of difference!

I think I've settled on 1 length of 4 strokes per breath, then 1 length of 3 strokes, then 1 length of 2 strokes, then repeat.

Time: 23 minutes