Friday, 26 February 2010

Deadlift - 5 x (285 + 4 Chains)

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.

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

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 - 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, 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, 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!

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

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.

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

Saturday, 6 February 2010

Strength:
Push Press - 5 x 175

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, 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

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.