2009/10/12-18

10/12/09
Tabata’s
BW squats – low of 19
rowing – total of 790m
sit ups / back ext – 23/25 (back ext I stopped at 25 ~13sec)
pushups – 15 (5 rounds)
25 pullups

3×3 bench @135#
3×4 DL @225#

10/13/09
4 rounds:
10 DL @135#
12 pullups (last round lat pulldowns–yesterday’s Tabata’s)
15 pushups…. 6:20
row 2500m–11:58
yoga

10/14/09
rounds:
Clean and Jerk 5×135#, 5×155, 4×155, 3×155
Knees to elbows x 10, 10, 10, 10
jumping rope
dips

10/16/09
calisthenics
3×9 presses @95#
25 pullups
core work

10/18/09
run 3.5 mi

2009/10/05-11

10/05/09
1500m row
DL 225# x 5,5 , 275# x 3,3 , 315# x 2,2
Core work-10 min
Tabata Series sprints

10/06/09
2500m row
45 thrusters (20,15,10) @95#
30 pullups…. ~15 min –I still haven’t gotten my watchband repaired.

10/07/09
3.2 mi run w/ 6 tempos

10/08/09
pullup/dips warm up
25 cleans @135#
25 back squats @225# (first 5 @185)
F. Squats: 5×135, 5×155, 4×175
100 pushups
100 back ext

10/09/09
yoga

2009/09/28-10/4

9/28/09
5 rounds:
10 OH squat @95#
500m row
… DL 135#x10,185#x5,225#x5,5, 275#x3
…3 mi run w/ 3 rounds– ~400m run, 50 sit ups, 50 back ext

9/29/09
Chelsea – 15/2 in 20 min

9/30/09
rest

10/1/09
50 pullups
clean-jerks: 135# x5,5,5 , 155#x3,3
row 15 min

10/2/09
4 rounds:
10 KB swings
15 wall ball (15#)
3 sets Front Squat
work on Cleans

10/4/09
5 mi run w/ 3 intervals

2009/09/21-27

w9/21/09
4 rounds:
500 m row
30 box jumps
15 burpees
10 pullups (still gotta get my watch fixed— prolly 15-20min)
ran 3 mi

9/23/09
Elizabeth (cleans and dips)… 4:55
light core work
25 pullups
… 5 rounds:
200 m (approx) run
10 broad jumps

9/24/09
Travel day–to DC

9/25/09
~5mi run

9/26/09
50 pullups
5 rounds:
25 BW squats
25 pushups
25 sit ups
25 back ext
6 lying down russian twists

9/27/09
Travel home day
3 mi tempo run

2009/09/14-20

9/14/09
3.5 mi run
5 rounds:
10 push jerks @95#
10 wall ball (20# ball)
… 3 rounds:
isometric leg hang 30sec
25 sit ups
25 back ext

9/15/09
3 rounds: 15 pushups
25 back ext
25 squats
….
6 rounds:
~750 m hill
20 pushups
10 squats, run down hill

9/16/09
bike 1 hr
75 pullups
OH press x 3 (135#), push jerk x 5,5 (135#)

9/18/09
run 3.2 mi w/ 4rounds:
2 min tempo run
25 x squats, pushups, back exts, sit ups
…
OH Press 135# x 3,3,3
Power Clean 3×175, 3×185, 5 x 135
3 sets pullups

9/20/09
run 7 mi

2009/09/1-13

9/1/09
3×5 DL @ 225#
10,9,8, …, 2,1 of
Split leg push-press @135#
dips
… 4×5 pullups
ran 3.2 mi w/ 3min/1min (work/rest) intervals

9/2/09
Elizabeth: 21,15,9 of
135# Power Clean
Dips…… 7:20—my grip killed me on this one. Probably 30-45 sec faster w/ stronger grip
core work

9/3/09
ran 5 mi
90 pushups

9/5/09
bike 1 hr
DL: 275 x 3, 315×3, 225×5
F Squat: 185×3, 225×3,3
OH Press: 135×3,3 , 145×3

9/7/09
run 3 mi, stretch, light calisthenics

9/8/09
core work–sit ups, back ext’s, side planks
3 rounds:
12 x DL @135
15 pullups
21 x box jump ….. (no watch, but roughly guessing 10ish min)
run 2 mi

9/9/09
4x 3 Push press: 135#, +10#…
10,9,…,2,1
Twisting lunge 45#
Pushups
… 3 rounds of lower abdominal isometric hang
Tabata series sprint (only 7 rounds)

9/10/09
5 rounds:
250m row
5 x bench press @135#
5 x hang clean @135#…. watch band still broken, but easily under 10 is my guess
100 pushups

9/11/09
9x 5 pullups
3x 9 thrusters 95#
4×5 Back squat: 225, 225,225, 255
core work

9/13/09
4 mi fartlek run

2009/08

8/3/09
Chelsea: 8/6 through 20 min… rested 3 min, couldn’t do another pull-up w/ good form, so I stopped.
core work (med ball throws, isometric lower abs)
soo—70 pullups, 140 pushups, 210 BW squats
…
ran 3.5 mi

8/4/09
4 rounds:
DL @ 225# x 5
15 pushups (first set I did burpees, but was getting chalk everywhere)
…4 min
Front Squat @ 135# 8,7,5
Run 4 mi w/ 15 min tempo

8/5/09
Tabata 8 round series:
High knees
Karaoke
6 round series:
Sprints
isometric leg hang
Jump Squats

25 pullups
4 x 10 @95# – push press
Dips 21,15,9

8/6/09
ran 3.2 mi

8/7/09
23 pullups
4 x 3 UH Squat (95#,115#, 115#, 135#)
… 7,6,5 all @135# (was supposed to go down to 1, but my wrist started really bothering me, so I switched things up)
Power Clean
Front Squat
Push Press
Deadlift
–Power Clean: 3@ 135#, 3@155#, 3@165#, 2@175#,2@175#, 2@175#
Med ball throws, stretching

8/9
run 3.5 mi with 15 min tempo run

8/10/09
5×3 Bench – 135#, 185# x 4
5rounds:
9 Thrusters @95#
9 pullups
… ~10min
row 5000m = 24:xx

8/11/09
run 6 mi – 3 hill intervals w/ 15 burpees at start of hill
And (30 additional burpees)

8/12/09
5×3 power clean @ 135#,135#, 155#, 175#,185# PR – and felt i could have gone higher
5 rounds:
DL x5 @225#
row 500 m
15 BW squats… 16:53

8/13/09
10min warmup run
4 x 30 sec intervals
4 x 1:30 intervals
1 x 3 min intervals

8/14/09
bike 2 hrs
3 rounds–w/ 3 min rest between
15 pullups
20 pushups
15 hanging leg raises
30 BW squats……… 2:45,2:55,2:55
2 more rounds, sans pullups

8/17/09
ran 7 mi
3 rounds:
1min plank
20 flutter kicks (1,2,3,=1)
20 russian twists w/ med ball
20 back extensions
–4×5 Front Squat @135#,155#,185#,135#

8/18/09
ran 3.5 mi w/ 4 x 3min intervals (1.5 min rest b/w)

8/19/09
DB Bench @60#s x 10,9,8
Standing Row @70# x 10,9,8
bike 35 min
145 pushups

8/20/09
core work
5 x 3 push-press @135#
3 rounds:
5 pullups
500 m rowing
20 BW squats
5 power cleans @135#….. 11:45
power cleans 5@155#
row 2000 m
bike / cooldown

8/21/09
ran 3 mi

8/22/09
biked 2 hrs

8/24/09
1 mi warm up run
6 rounds:
2 min tempo run
25 pushups— 6th round subbed 50 crunches
25 BW squats
cooldown
core work
70 lat pulldowns @100#

8/25/09
3x 3 OH Squat @ 95,115,115
10,8,6,4,2 of
pullups
185# DL…. 4:40
25 min light cardio

8/26/09
run 800m
3 rounds:
30 knees-to-chest jumps
50 back extensions
50 sit-ups
run 800m
…. yoga/ stretching

8/27/09
running: 10 min warm up, 12 min tempo run (approx 1.8 mi)
tabata series sprints

8/28/09
4 rounds:
L-sits to fail
20 med ball twists
25 back extensions

15 thrusters (85#)
21 hang cleans (85)
30 sumo pulls (85)
60 overhead press (80)
45 lat raises (30)
120 pushups
180 BW squats

8/30
7 mi run

8/31/09
core work
Tabata series sprints
…
shuttle run (12,24,36,48m)
30 pullups
shuttle run
30 pushups
shuttle run
30 sit ups
shuttle run
30 squats… 8:21

2009/07

7/1/09
3.2 miles running
5 rounds:
Cleans @135# x 5
Dips x 15
Standing rows @60# x 10

7/2/09
light yoga – 30min
7 mi run

7/3/09
5 mi run

7/4/09
3 mi run … general outdoors shenanigans

7/5/09
30 mi bike ride

7/6/09 4 rounds:
Cleans @135# x5
DB Bench press @55s#12 (couldn’t find the 65s or 60s)
Dips x 10……..7:20
…
120 pushups

7/7/09
50 pullups
ran 8 mi

7/8/09
Deadlifts: 135# x 5, 225#x5,5, 275#x3, 135#x15
Lat raise 4 x 20#sx10

7/9/09
3 rounds: pullups 15,10,5
BW squats 20×3
…
ran 10 mi (80min)

7/10/09
ran 4 mi

7/12/09
5 mi recovery run

7/13/09
run 6 mi
4 rounds:
cleans @135#x5
pullupsx8,5,5,5
pushupsx25
seated row @90#x8

7/14/09
5 rounds:
DL @185#x5, 225#x5,5,5, 275#x4
DB Mil press 50#s 5,5,5,5,5
dips x 12,12,12,12,12
—lat raises x 3 sets

7/15/09
4.5 mi interval run

7/17/09
7.5 mi run
cleans: 155#x3, 165#x3,3
pullups: 3×8
bench: 135#x12, 185×5,5, 4 negatives
lat raises 20#sx12,12,8

7/18/09
12 mi run

7/20/09
4 rounds:
DL@225#x5,5,5,3
mil press @45#sx6
pullups x 5……… 5min flat
8 mi interval run

7/22/09
5 mi interval run
41 pullups
bench 135#x10, 185#x5,5

7/27/09
bike 1 hr
core work
DL @135# 21,15,9
Pullups x max (15, 9, 5)……..4:15
3 rounds: lat raises x 12
mil press x 8,7,6

7/28/09
3sets- 95# shoulder press, pushpress, pushpress dip.. ~12-15s each
5 sets cleans x 5,5,5,4,5 @ 135#, 30 sec rest
2 rounds:
Tabata series pushups, dips
…… ~7.5 mi run w/ 5 hill intervals

7/29/09
15 pullups
5x 30 sec chair ‘sit’–damn my lower abs are weak
work on handstand for 15 min
med ball throws – 5 min

7/30/09
DL 5,5,3,2,1(fail), 1 = 315# x 2, 335 (fail), 315#x1
Tabata squats x 5…. score = 18 (20,18,19,19,19)
run 3.5-4 mi

7/31/09
work on Clean 20 min, including F. Squats
core work, pullups
stretch

2009/06

So, I’ve been AWOL on the work-out front the past couple of weeks. I’ve been moving and have to / had to switch gyms.
Week of 6/1: ran 20 miles, did a number of pushups and a couple of mini-yoga workouts.

6/8/09
Ran 5 miles
125 pushups

6/9/09
core work
3 rounds: pullups 10,8,6
squat to press @60# 21,15,9
…
3rounds: DL @135# 15,15,10
seated row @80 8,8,8
curls 2 sets
Ran 7miles

6/11/09
hiked for 2 hours

6/12/09
biked for ~80 min

6/13/09
ran 5 miles
core work
20 pullups
50 DL @135# and 100 pushups in 5 rounds
…
3 rounds:
lat raises, military press, dips

6/14/09
biked 70 miles – bit of a bonk the last 5ish

6/15/09
biked 16 miles – recovery work
4 miles run

6/16/09
core work
5 rounds: 15 burpees, 20 jump squats, 4 pull ups… 6:55
rest 5 min
3 rounds: 15 wide pushups, 5,4,4 pull ups… not timed; ~4 ish min

6/17/09
Cleans @135#x5, 155#x3,3 , 175#x1,1
Dips: 5sets of 10
…some yoga

6/22/09
pullups 15,12,6 (bonk)
squat to mil press 80# 21,15,9….. 5:10
stretching

6/23/09
core work
DL @135×5, @225×5,5 @135×10
swim 30 ish min

6/24/09
run 3.5 mi
50 pushups
stretching

6/25/09
15 pullups
25 DL @135#
30 pushups
50 squats (BW)
stretching

6/29/09
quick yoga and core work in the morning (~30min)
4 rounds: 4:50
Pullups- 10,8,8,6
DL @185# 8,8,8,8
3 rounds @20#
lat raise x 12
mil press x 15
25 dips

6/30/09
200 pushups
30 pull ups

2009/05

5/1/09
45 min yoga
5 min core work

5/2/09
2 hour bike ride

5/3/09
90 min bike ride
few minutes of yoga

5/4/09
45 min yoga
pullups – 5, 5, 5, 5, 4
5 rounds:
DL @ 185, 205, 225, 225, 275 x 8 (3 on last set)
25 pushups (20 on last set)
20 seated calf raises
~20 miles biking

5/6/09
50 min run ~6miles
20 miles biking
4 rounds:
4 pull ups
12 dips
lat raises, rev fly, overhead press @ 15# 10,10,10

5/7/09
~10 miles biking
20 min yoga

5/8/09
core work
3 rounds: ~7min
pullups 4,4,4
DL @ 185# x 8
12 burpees
10 push-presses
-quick rest
3 sets calf raises
3 rounds: 20 pushups, DL x 5 @ 225,245,245
pullups: 3,3,3,2

5/9/09
2 hour bike ride ~ 40 miles

5/10/09
1 hour yoga
3-4 mile run

5/10/09
modified fran
pullups @ 10,8,6
squat-press @ 15,12,9
core work
3 rounds:
lat raises
pushups
overhead press

more pullups for good measure

5/11/09
light core work
5 rounds:
DL x 8 @185#-first set, 6@225#
DB Bench x 80 @ 70s#

DL @275 x 3,
Dips – 12,12,10-slow

5/12/09
Ran ~5 miles

can’t give detials for rest of the week, but:
~80 miles on the bike
~2-3 WODS

5/18/09
yoga 45 min
CF 300 challenge 9:48 (can’t seem to get under 9:30)
run 3.5 miles and some biking

5/19/09
run ~7 miles: 50min

5/20/09
run 10 min
core work
3 rounds: bench x15,10,10; calf raise x20,20,20; lat raise x 10,10,10
pull-ups: 5,5,5,3,4,4,4

5/21/09
1 hour interval run; 8 intervals with warm up and cool down

Weekend: minor bike riding, yoga x 1

5/25/09
minimal biking ~16 miles
Core work
WOD1- 3 rounds: cleans @95# x15,12,9 and
Max pullups (10), lat pulldownx12,9
5min
—20 min eliptical
WOD2- rounds: DL @225 x6 (4 rounds), 35 pushups (3)
~think it was 5-6min
SL DL @135 x 15