Wednesday, February 18, 2009

2/19

Morning @ PCF:
WU:
10 BJ Pushups
10 Slow squats
10 Squat thrusts
10 Spider lunges

WOD:
Weighted Pullups 1-1-1-1-1-1-1
Loads: 72/82(PR)/92(PR)/102(PR)/107F/104.5F/102F
Max 35# Weighted Pullups: 11
Row 1K: 3:20.9
*First 500m was about 1:40 pace, second was under 1:50. Average of 33 strokes/min.
Post:
3 Rounds of max 17# weighted pushups in 45 sec: 41/27/21
S: 2P/2C/6F
  • turkey 2P
  • 1/2 apple 1C
  • apple sauce 1C
  • peanut butter 6F
B: 4P/3C/12F
  • pork 4P (eyeballed)
  • 1/2 apple 1C
  • peanut butter 6F
  • strawberries 1C
  • apple sauce 1C
  • pecans 6F
S: 2P/2C/12F
  • strawberries 2C
  • turkey 2P
  • pecans 12F
L: 4P/4C/12F
  • 1/2 apple 1C
  • peanut butter 6F
  • 2 strng chz 2P
  • turkey 2P
  • mushrooms 1C
  • strawberries 2C
  • pecans 6F
D: 5P/3.75C/12F
  • omelet 3P/.25C
  • sweet potato 3C
  • tomatoes w/ cheese & nuts 2P/.75C/6F
  • almonds 6F
Total: 17P/14.75C/48F

1 comment:

brianpcf said...

Rich, we need to slow down your strokes/min. You should be somewhere between 22-25. We need to get you to focus on more power during the pull and taking your time on the recovery.

You should be able to pull faster and with less effort at this pace.

Nice work on the pullups though, that is strong!