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

Thursday, 23 June 2011 (pm)

Rowing (aerobic)

7k

Time: 29:10 (2:05/500)

Thursday, 23 June 2011

Strength:
Back Squat - 245x3, 265x3, 275x2 (F)

WOD:
AMRAP in 12 minutes:
- 10 Pull-ups
- 10 Ring Dips

Total: 9 Rounds +10 PU + 3 RD

Wednesday, 22 June 2011

Swimming

Time: 25 minutes

Wednesday, 22 June 2011

"Rowing Litvinov"
- 8 Front Squats, 155 lbs
- Row 500m

Time: 8:22

Tuesday, 21 June 2011

Rowing (aerobic)

5k

Time: 20:21 (2:02/500)

Felt good aerobically, but was pretty tired muscularly.

Tuesday, 21 June 2011

"Nate"
AMRAP in 20 minutes:
- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 KB Swings, 2 pood

Rounds: 11 + 2 MUs and 4 HSPUs

Monday, 20 June 2011 (pm)

Swimming:

513 meters

Time: 11:14

Easy swimming after that.

Total Time: 20 minutes

Monday, 20 June 2011

For Time:
12-9-6
- Deadlift, 275 lbs
- HSPU

Time: 4:18

Saturday, 18 June 2011

Skipped today's intervals on the track to try to let my foot heal more. It is still sore, but feeling better.

Friday, 17 June 2011

About 30 minutes after finishing the MU-PU WOD.

Rowing (aerobic)

6.5k

Time: 26:49 (2:04/500)

Friday, 17 June 2011

In the morning in the States after arriving back on island (days are funny because of crossing the Date/Time Line).

4 Rounds:
- 5 Muscle-ups
- 50 Squats

Time: 9:00

Friday, 17 June 2011

In the morning before flying back to the US.

For Time:
- Elliptical, 0.75 miles
- 10 Shoulder Press, 45 lbs DBs
- 10 Push Press, 45 lbs DBs
- 20 Pull-ups

Time: ~22 minutes (forgot to start watch)

Thursday, 16 June 2011 (pm)

Swimming

Time: 20 minutes

Thursday night, walked around downtown Changwon more than I wanted to. Foot is pretty sore (but the Korean food was awesome!).

Thursday, 16 June 2011

5 Rounds:
- 10 Pull-ups
- 20 DB Swings, 50 lbs
- Rest 30 seconds

Time: 7:29

Wednesday, 15 June 2011

Tabatas

Push-ups - 14, 12, 14, 12, 12, 12, 11, 10
Sit-ups - 16, 16, 16, 16, 16, 16, 16, 17
Squats - 17, 17, 17, 17, 17, 17, 17, 20

Tuesday, 14 June 2011 (pm)

Swimming

Time: 20 minutes

Tuesday, 14 June 2011

In the hotel gym in Korea:

3 Rounds:
- Elliptical, 0.35 miles
- 30 Squats
- 15 Bench Press, 135 lbs

Time: 10:39

Monday, 13 June 2011

Travelling to Korea for the week. Didn't get in a workout today.

Saturday, 11 June 2011

Time Trial - 800 meters

Time: 2:43 (0:39, 1:19, 2:03, 2:43)

Intervals: 3 x 1200m @ 5k pace

5:23, 5:30, 5:16

Friday, 10 June 2011 (pm)

Swimming

Alternating Freestyle and CSS

Time: 15:00

Friday, 10 June 2011

3 Rounds for Time:
- Walking Lunges, 100 ft
- 50 Squats
- 25 Back Extensions

Time: 10:05

Thursday, 9 June 2011 (pm)

Rowing (aerobic)

6k

Time: 25:22 (2:07/500)

Thursday, 9 June 2011 (am)

Strength:
Back Squat - 290 x 3

WOD:
"Jackie"
- Row 1,000 meters
- 50 Thrusters, 45 lbs
- 30 Pull-ups

Time: 8:02 (PR!!!)

Split on the rower was 3:38, which felt comfortably difficult.

Wednesday, 8 June 2011 (0700)

Command PT

Did some light calisthenics and then a jog.

Run was about 15 mins long. Foot really started to bother me about halfway.


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Wednesday, 8 June 2011 (am)

For Time:
- 21 Deadlifts, 225 lbs
- 30 GHD Situps
- 15 Deadlifts, 225 lbs
- 20 GHD Situps
- 9 Deadlifts, 225 lbs
- 10 GHD Situps

Time: 6:40

This was way easier than I expected.

Tuesday, 7 June 2011

Long Run

8 Miles

Time: 1:14:44 (9:20/mile)

Felt like a pretty good effort since I haven't run 8 miles in over 18 months.

Tuesday, 7 June 2011

Strength:
Bench Press (Thick Bar) - 3 x 205 lbs

WOD:
"Fran"
21-15-9
- Thrusters, 95 lbs
- Pull-ups

Time: 6:06

Definitely not my best effort on Fran. I really don't feel good when things get deeply anaerobic. Patience is a virtue... :-)

Monday, 6 June 2011 (1630)

Rowing (aerobic)

5k

Time: 20:48 (2:05/500)

Felt really smooth on this row and it felt very aerobic. I have to be mindful to not push the pace into my anaerobic threshold.

Monday, 6 June 2011 (1030)

5 Rounds for Time:
- 21 Power Cleans, 95 lbs
- 12 Handstand Push-ups

Time: 17:05

Definitely couldn't find the intensity today. Not happy at all with this.

Saturday, 4 June 2011

1 Mile Time Trial:

Time: 6:32

200-45 (5 sec too fast)
400-1:36
600-2:29
800-3:09
1200-5:02
1400-5:52
1600-6:32 (Closed in 0:40)

The plan was to run 50-sec 200s, and then to push the last 200 for a sub-6:40 finish. Today went perfectly.

Afterwards, met a guy at the track who is a former sprinter and did a couple moderate 100's then did a fast 3 x 200m.

0:30 (That totally shocked me!)
~0:35
0:30 (Tied up with 75 meters to go)

What an amazing day! Felt pretty fast. The speed is definitely there, but strength needs ALOT of work.

Friday, 3 June 2011

Tabata Rowing

8 x 20 sec/10 sec

Total Distance: 1015 meters

Thursday, 2 June 2011 (pm)

Easy Run + 6 x 100 Strides on the football field.

Total: 1.5 miles

Time: 14:10 (9:26/mile)

Thursday, 2 June 2011

Strength:
Snatch - 135 (F), 135, 145, 155, 165

WOD:
7 Rounds for Time/Load:
- 35 Double Unders
- 1 Snatch

Time: 13:59/1050 lbs

Used 145 for the Snatches. I thought about going 155 for the last set but decided to play it safe. After the last round, I did an 8th round, off the clock, and went with 155.

Wednesday, 1 June 2011 (pm)

Rowing (aerobic)

3k

Time: 12:45 (2:07/500)

Wednesday, 1 June 2011 (pm)

Strength Work

With FEP did a circuit rotating through Front Squats, Pull-ups, Bench Press, and Dumbell Deadlifts. Did 3 circuits through. Weights used on final set below:

FS: 185 x 8
Pull-ups: 8 x 3
Bench Press: 185 x 8
Dumbell Deadlifts: 90 lbs DBs

Wednesday, 1 June 2011 (am)

3 Rounds for time:
- 10 KB Swings, 2 pood
- 10 Squats w/ KB in rack position (Right Hand)
- 25 meter Walk w/ KB in rack position (Right Hand)
- 10 KB Swings, 2 pood
- 10 Squats w/ KB in rack position (Left Hand)
- 25 meter Walk w/ KB in rack position (Left Hand)

Rest 45-seconds between rounds.

Time: 12:22

Tuesday, 31 May 2011 (pm)

Easy Run

4 Miles

Time: 35:46 (8:56/mile)

Felt REALLY easy today. I had to really hold back to try to run at 9:00 pace.

Tuesday, 31 May 2011 (am)

5 Rounds for Time:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Box Jumps, 20"

Time: 6:59