Monday, November 16, 2009
Sunday, November 15, 2009
Wednesday, November 11, 2009
11/11
Morning @ Conner Track:
Each for time:
Run 200m: 30 seconds
Run 200m: 31 seconds
Run 400m: ???, stopwatch problems
Run 400m: 1:26
Run 800m: 3:14
Run 800m: 3:22
*a little slow today, but pretty confident I can break a 30 second 200m sprint if someone else is timing me.
11/10
Evening @ CFN:
Warmup: knocked out some triple-unders.
WOD:
AMRAP in 20 min:
8 Handstand Pushups16 GHD Situps32 Squats
Rounds: 5 (+8+16)
*done with paralletes to 2" below top of pipes. GHD Situps done Games style with two hands touching the ground behind Sorinex machine.
11/9
Morning @ home:
Mow grass for 2 hours
Afternoon @ CFN:
Split Snatch 3x2: 136/136/126
Split Jerk 4x1: 185/195/200/205 PR
Back Squat 3x3: 226/216/216
*Also PR'd my power clean, 185#
WOD:
5 Rounds:
30 seconds pullups30 seconds burpees30 seconds rest
*done with a 21# vest
Pullups:
Burpees:
11/7
Afternoon @ CFN:
Snatch 4x1: 140/145/150/155F
Split Jerk 3x2:
Back Squat 3x3:
WOD:
Run 800m30 KB Swings, 2 pood
Time: 4:08
*Goal was for sub-4. Need to run faster. All swings unbroken.
Thursday, November 5, 2009
Sunday, November 1, 2009
11/4
Morning @ Fitworks:
AMRAP in 30 min:
5 Ring Dips10 Situps15 Squats
Rounds: 31 (+5+10+3)
*This felt really good. I kept a solid pace until the last 3 minutes, at which time I hauled ass. Definite morale booster after the last few days.
Post:
3x15 Straight legged back extensions @ 25#
11/3
Afternoon @ CF Nasti
Max Handstand Pushups: 22 (PR by 7)
WOD:
5 Rounds:
10 Clusters, 115# (Squat Clean Thrusters)15 Burpees
Time: 15:16
Post:
3 sets max pullups w/ 21# Vest: 22/16/15
*Ate an entire bar of 80% dark chocolate prior to the WOD
11/2
Morning @ CF Nasti:
MEBB:
Snatch 3x2
Loads: 135/135/135F (1)
Split Jerk 4x1
Loads: 165/175/180/185
Back Squat 3x3
Loads: 225/225/225
*Loads felt soooooo heavy today. Mind wasn't there. Neither was the strength.
WOD:
Max Double Unders in 10 minutes.
Score:
Thursday, October 29, 2009
10/31
Morning @ Conner 5K:
WOD:
Run 5K
Time: 19:06 PR*
*Unfortunately, this won't be an actual PR. The course was short approximately 400 meters (or about 1 min 45 seconds). It was a 2-lap course. First lap: 9:30, Second lap: 9:36. Feel DAMN good about this time and wish the cop would have accurately measured the course. I'm very confident I would have gotten sub-21 on the run, an assumed PR of over a minute.
Notes: Still strict Paleo, but on Halloween, I ate an entire bar of 80% dark chocolate. No other cheats.
10/30
Evening @ Fitworks
Max pushups without stopping: 52
*PR by 10 pushups
Snatch 4x1
Loads: 136/141/141/142
*Sloppy...
Split Jerk 3x2
Loads: 166/171/176
Back Squat 3x3
Loads: 225/235PR/240PR
*240 was done solidly. This is a big jump, adding 10 pounds to my 3-rep when I usually go up 2-5 pounds per week. Don't know if it's paleo, fish oil, or coming off a rest cycle, but I like it.
WOD:
5 Rounds:
12 Dumbell Swings, 35#12 Pullups12 Box Jumps, 20"
Time: 6:19
Post: Cool/Cold Shower
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