Monday, December 30, 2013
Tuesday, December 10, 2013
Front Squat 4-4-4-4-4 (115#)
FS 65-75-85-95-105-115
WOD:
4RFT
30 MB sit-ups
20 pistols (green band)
10 barbell step ups (75#)
(20:27)
5:28-5:19-5:06-4:33 (miscounted?)
Monday, December 9, 2013
Friday, December 6, 2013
FRIDAY 131206
Hang Power Snatch 3-3-3-3-3
65-75-85-95-105
WOD 4RFT
40 double unders
20 T2B
10 OHS (65#)
3RFT (15:52)
4:15
5:34
6:02 called it one round early...
Tuesday, December 3, 2013
TUESDAY 131203
EMOM 8-min
Even 3 Power Clean (95#)
Odd 6 burpees
800m run (4:00)
20 SDHP (75#)
400m run (2:34)
20 Push Jerks (75#)
800m run (4:32)
(16:30)
Saturday, November 30, 2013
Cindy (9+14)
FRIDAY 131129
Push Jerk
3-2-2-2-2-2
(95-115-145-165-165-165)
Cindy
9 rds + 9 push ups
Ran out of push ups...
:-/
Wednesday, November 27, 2013
Monday, November 25, 2013
Back Squat - WOD
MONDAY 131125
Pass throughs - burpee broad jumps - walking lunges
Back Squat
45x10
60% x 4 - 125
70% x 4 - 135
70% x 4 - 135
80% x 3 - 155
80% x 3 - 155
4RFT:
7 power snatch (75#)
14 box jumps (20")
21 wall balls (14#)
(15:10)
Wednesday, November 13, 2013
WEDNESDAY 131113
Back at it. Feeling slow, fat and tired...
15-min rotations warm up
Foam roller
15-min 'workout'
5-7 rounds - adequate rest
5 push ups
10 squats
15 kb swings (24kg)
Still winded on final lone set...
Monday, November 4, 2013
Easy Strength Day Two
SUNDAY 131103
Rotations
foam roller
goblet squats 1x5/16kg
swings 1x10/16kg
TGU 1x12kg
sore...
DAY TWO 2x5 (10/5/5)
Press 45/65/65
Batwings 5x:20/25#
Deadlift 75/95/95
Front squat 45/75/75
Carries 5x40
Diet still shitty (Halloween candy, etc.)
Saturday, November 2, 2013
Easy Strength Day One
SATURDAY 131102
Rotations
foam roller
Row 1k (3:41)
ESWU
goblet squats 3x5/16kg
swings 3x10/16kg
TGU 3x12kg l/r
DAY ONE 2x5 (10/5/5)
Press 45/65/65
Batwings 5x:20/25#
Deadlift 65/95/95
Front squat 45/75/75
Carries 4x40
Monday, October 7, 2013
MONDAY 131007
INTERVENTION
Mag 7
10-9-8-7...
push ups
ring rows
kb swings 24kg
air squats
farmers carry
Monday, September 16, 2013
MONDAY 130916
MONDAY 130916
Intervention
SUNDAY 130915
Recovery day...
SATURDAY 130914
Rest Day. Sione's party...
FRIDAY 130913
4-mile run barefoot
Thursday, September 12, 2013
Workouts
THURSDAY 130912
Half Cindy 7+5PU
WEDNESDAY 130911
Hill sprints x12
TUESDAY 130910
Family walk
MONDAY 130909
Intervention warm up
Hot Yoga
SUNDAY 130908
1200m run x4 (big loop) 2:00 rest
SATURDAY 130907
WLC Baseline (10-min cap)
800m run
50 sit ups
75 squats
100 push ups
burpees
(168 reps)
FRIDAY 130906
4-mile run (35:30)
THURSDAY 130905
Rest day
WEDNESDAY 130904
400m sprints x7 (1:35-1:00)
TUESDAY 130903
Intervention
MONDAY 130902
Hill sprints x12 (2:00 rest)
SUNDAY 130901
Intervention
Wednesday, August 28, 2013
TUESDAY 130827
PRT
circuits 12x1:00 12x:30
squats, bicycle, 1-legged push ups, half jacks, v-ups, mtn climbers, leg tuck n twist, rower, crunches, burpees, crunches
Monday, August 26, 2013
Intervention
MONDAY 130826
10 rounds:
farmers carry (40#)
10-9-8-7-6-5-4-3-2-1
wall ball (14#)
kb swing (20kg)
ring row
push up
Wednesday, August 14, 2013
MONDAY 130812
mobility
intervention warm up
8xhill sprints (1:00-2:30)
RADIANT YOGA
one-legged weak (L)
Wednesday, August 7, 2013
Intervention
MONDAY 130805
farmers walk
5 push ups
10 wall balls
5 PU
10 swings
5 PU
10 ring rows
5 PU
3 rounds (~3:30-1:00)
7-mile barefoot run
SUNDAY 130804
3+4 mi run
feet got wonky at the end (blisters?)
Sent from my iPhone
Thursday, August 1, 2013
Tuesday, July 30, 2013
Sunday, July 28, 2013
Wednesday, July 17, 2013
Dan John Rapid Ascent (95-85-95)
WEDNESDAY 130717
WU (PU-PU-SQ)
1-2-3
2-4-6
3-6-9
4-8-12
PC 75-95
Press 65-85
FS 65-95
Sent from my iPhone
4th of July Barefoot 10K (55:25)
THURSDAY 130704
10K in Nashville
light rain, couple of blisters
legs crushed
Sent from my iPhone
Saturday, June 22, 2013
SATURDAY 130622
SATURDAY 130622
5RFT
400m barefoot run
10-8-6-4-2 Kettlebell swings (20kg)
10-8-6-4-2 wall balls (14-lb)
15:16
Sent from my iPhone
Thursday, May 30, 2013
Barefoot tempo run (5:34)
WEDNESDAY 130529
Terraceside circle loop run
barefoot
3 rounds with 1-min rest
3rd round (5:34)
BACK SQUAT 3x5 (95#)
Dan John push pull hinge warm up
Back Squat
10x45
5x65
3x5x95
Hill sprints
3xshod
2xbarefoot
MONDAY 130527
MONDAY 130527
First day back in a long while...
Farmers carry (2x40-lb DB)
kb front squats
farmers carry
kb 1-arm swings
farmers carry
pull ups (lg band)
farmers carry
push ups
3 rounds
Monday, April 29, 2013
2013 NYR UPDATE
2013 NYR UPDATE
CATCHUP (15-29 APR)
SLEEP 105/851/2,737
MOBILIZE 7/88/365
ROW 7,000/86,000/365,000
READ 8/52
FLOSS 11/113/365
MON 29 APR
SUN 28 APR
SAT 27 APR half marathon
FRI 26 APR 18-mile road bike (12mph)
THU 25 APR 10x100m 2k
WED 24 APR apft cancelled
TUE 23 APR zero
MON 22 APR
SUN 21 APR
SAT 20 APR Dunbar Cave trail loop
FRI 19 APR Jackie 3k
THU 18 APR
WED 17 APR mtn bike
TUE 16 APR
MON 15 APR 2k half Cindy? 8+2
Monday, April 15, 2013
HALF BARBARA (20:44)
MONDAY 130415
rotations
foam roller
2k row
HALF BARBARA
5 rounds of
10 pull ups
15 push ups
20 sit ups
25 squats
rest 2 minutes btw rds
C.H. - (20:44)
2:21, 2:31, 2:37, 2:31, 2:40
2013 NYR UPDATE
SUNDAY 130414
SLEEP 7.5/746/2,737
MOBILIZE 0/81/365
ROW 0/79,000/365,000
READ 8/52
FLOSS 1/102/365
2013 NYR UPDATE
SATURDAY 130413
SLEEP 10/737.5/2,737
MOBILIZE 0/81/365
ROW 0/79,000/365,000
READ 8/52
FLOSS 1/101/365
2013 NYR UPDATE
FRIDAY 130412
SLEEP 6/727.5/2,737
MOBILIZE 1/81/365
ROW 0/79,000/365,000
READ 8/52
FLOSS 1/100/365
2013 NYR UPDATE
THURSDAY 130411
SLEEP 7.5/721.5/2,737
MOBILIZE 0/80/365
ROW 0/79,000/365,000
READ 8/52
FLOSS 1/99/365
HELEN (13:04)
WEDNESDAY 130410
2k row
foam roller
rotations
HELEN
3 rounds for time:
400m
21 kb swings (1 pood)
12 pull ups
(13:04)
2013 NYR UPDATE
WEDNESDAY 130410
SLEEP 7.5/714/2,737
MOBILIZE 1/80/365
ROW 2,000/79,000/365,000
READ 8/52
FLOSS 1/98/365
Sunday, April 14, 2013
2013 NYR UPDATE
TUESDAY 130409
SLEEP 7.5/706.5/2,737
MOBILIZE 1/79/365
ROW 2,000/77,000/365,000
READ 8/52
FLOSS 1/97/365
Saturday, April 13, 2013
HALF CINDY (8+3 reps)
MONDAY 130408
2k row
foam roller
rotations
Half Cindy
AMRAP10
5 pull ups
10 push ups
15 squats
8+3 reps
2013 NYR UPDATE
MONDAY 130408
SLEEP 7.5/699/2,737
MOBILIZE 1/78/365
ROW 2,000/75,000/365,000
READ 8/52
FLOSS 1/96/365
Tuesday, April 9, 2013
CF GAMES OPEN 13.5 (26 reps)
SUNDAY 130407
2k row
foam roller
rotations
CF GAMES OPEN 13.5
AMRAP4
15 Thrusters (100-lb)
15 C2B pull ups
(26 reps)
2013 NYR UPDATE
SUNDAY 130407
SLEEP 7.5/691.5/2,737
MOBILIZE 0/77/365
ROW 2,000/73,000/365,000
READ 8/52
FLOSS 1/95/365
2013 NYR UPDATE
SATURDAY 130406
SLEEP 8.5/684/2,737
MOBILIZE 0/77/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/94/365
2013 NYR UPDATE
FRIDAY 130405
SLEEP 7.5/675.5/2,737
MOBILIZE 1/77/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/93/365
2013 NYR UPDATE
THURSDAY 130404
SLEEP 7.5/668/2,737
MOBILIZE 1/76/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/92/365
2013 NYR UPDATE
THURSDAY 130404
SLEEP 7.5/668/2,737
MOBILIZE 1/76/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/92/365
2013 NYR UPDATE
WEDNESDAY 130403
SLEEP 7.5/660.5/2,737
MOBILIZE 0/75/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/91/365
Wednesday, April 3, 2013
2013 NYR UPDATE
TUESDAY 130402
SLEEP 6/653/2,737
MOBILIZE 0/75/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/90/365
2013 NYR UPDATE
MONDAY 130401
SLEEP 7.5/647/2,737
MOBILIZE 0/75/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/89/365
Monday, April 1, 2013
2013 NYR UPDATE
2013 NYR UPDATE
SUNDAY 1303231
SLEEP 7.5/639.5/2,737
MOBILIZE 1/75/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/88/365
Sent from my iPhone
2013 NYR UPDATE
SATURDAY 1303230
SLEEP 8.5/632/2,737
MOBILIZE 1/74/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/87/365
Thursday, March 28, 2013
CF GAMES OPEN 13.4
THURSDAY 130328
foam roller
Row 2,000m
rotations
7-min AMRAP
3 clean & jerk (135#)
3 toes to bar
6 C&J
6 T2B
9 C&J...
(36 reps)
2013 NYR UPDATE
THURSDAY 130328
SLEEP 7.5/617.5/2,737
MOBILIZE 1/73/365
ROW 2,000/71,000/365,000
READ 7/52
FLOSS 1/85/365
2013 NYR UPDATE
WEDNESDAY 130327
SLEEP 8.5/610/2,737
MOBILIZE 1/72/365
ROW 2,000/69,000/365,000
READ 7/52
FLOSS 1/84/365
Wednesday, March 27, 2013
NASTY GIRLS (14:05*)
WEDNESDAY 130327
Row 2,000m
rotations
Nasty Girls
3RFT
50 squats
7 muscle ups (7/7 PU/dips)
10 HPC (135-lb)
14:05 not Rx'd
foam roller
2013 NYR UPDATE
TUESDAY 130326
SLEEP 7.5/601.5/2,737
MOBILIZE 0/70/365
ROW 0/67,000/365,000
READ 7/52
FLOSS 1/83/365
Tuesday, March 26, 2013
2013 NYR UPDATE
MONDAY 130325
SLEEP 9/594/2,737
MOBILIZE 1/70/365
ROW 2,000/67,000/365,000
READ 7/52
FLOSS 1/82/365
2013 NYR UPDATE
SUNDAY 130324
SLEEP 7.5/585/2,737
MOBILIZE 1/69/365
ROW 0/65,000/365,000
READ 7/52
FLOSS 1/81/365
2013 NYR UPDATE
SATURDAY 130323
SLEEP 6/577.5/2,737
MOBILIZE 1/68/365
ROW 2,000/65,000/365,000
READ 7/52
FLOSS 1/80/365
10-mile run barefoot (94:05)
SATURDAY 130323
Row 2,000m (7:16)
rotations
foam roller
10-mi barefoot run (94:05)
-feet sketchy after mile 7
2013 NYR UPDATE
FRIDAY 130322
SLEEP 6/571.5/2,737
MOBILIZE 1/67/365
ROW 2,000/63,000/365,000
READ 7/52
FLOSS 1/79/365
Friday, March 22, 2013
OPEN WOD 13.3 (190) KAREN (8:49)
THURSDAY 130321
Row 900m
rotations
foam roller
Open WOD 13.3
150 wall balls (8:49)
90 double unders (40)
30 muscle ups
(190)
12.4 - 215
2013 NYR UPDATE
THURSDAY 130321
SLEEP 8/565.5/2,737
MOBILIZE 1/66/365
ROW 900/61,000/365,000
READ 7/52
FLOSS 1/78/365
2013 NYR UPDATE
WEDNESDAY 130320
SLEEP 6/557.5/2,737
MOBILIZE 0/65/365
ROW 0/60,100/365,000
READ 7/52
FLOSS 1/77/365
2013 NYR UPDATE
TUESDAY 130319
SLEEP 7.5/551.5/2,737
MOBILIZE 0/65/365
ROW 0/60,100/365,000
READ 7/52
FLOSS 0/76/365
Monday, March 18, 2013
2013 NYR UPDATE
MONDAY 130318
SLEEP 7.5/544/2,737
MOBILIZE 1/65/365
ROW 2,000/60,100/365,000
READ 7/52
FLOSS 1/76/365
MONDAY 130318
2,000m row
rotations
foam roller
CFWU 3x5
SNATCH (8x2) 75#
CLEAN & JERK (8x1) 145#
FRONT SQUAT (5x5) 145# oops
PRESS (5x3) 75#
Sent from my iPhone
2013 NYR UPDATE
SUNDAY 130317
SLEEP 8/536.5/2,737
MOBILIZE 1/64/365
ROW 4,000/58,100/365,000
READ 7/52
FLOSS 1/75/365
Sent from my iPhone
Sunday, March 17, 2013
OPEN 13.2
SATURDAY 130316
1,000m row
rotations
foam roller
Open 13.2
AMRAP10
115-lb STOH, 5 reps
115-lb DL, 10 reps
24-in box jumps, 15 reps
178 reps
2013 NYR UPDATE
SATURDAY 130316
SLEEP 6/528.5/2,737
MOBILIZE 1/63/365
ROW 1,000/54,100/365,000
READ 7/52
FLOSS 1/74/365
2013 NYR UPDATE
FRIDAY 130315
SLEEP 4.5/522.5/2,737
MOBILIZE 0/62/365
ROW 0/53,100/365,000
READ 7/52
FLOSS 1/73/365
THURSDAY 130314
foam roller
pose warm up
AMRAP 10
8 handstand shoulder touches
8 burpee bench overs
15 abmat sit ups
200m run
3rds + 100m
1k row
2013 NYR UPDATE
THURSDAY 130314
SLEEP 7.5/518/2,737
MOBILIZE 1/62/365
ROW 1,000/53,100/365,000
READ 7/52
FLOSS 1/72/365
Wednesday, March 13, 2013
2013 NYR UPDATE
WEDNESDAY 130313
SLEEP 7.5/510.5/2,737
MOBILIZE 1/61/365
ROW 0/52,100/365,000
READ 7/52
FLOSS 1/71/365
TUESDAY 130312
TUESDAY 130312
foam roller
POSE drills
AMRAP 15
400m run
20 double unders
5rds + 200m
Sent from my iPhone
2013 NYR UPDATE
TUESDAY 130312
SLEEP 6.0/503/2,737
MOBILIZE 1/60/365
ROW 0/52,100/365,000
READ 7/52
FLOSS 1/70/365
Tuesday, March 12, 2013
MONDAY 130311
2k row
rotations
foam roller
CFWU 3x5
SNATCH (8x2) 65#
CLEAN & JERK (8x1) 135#
FRONT SQUAT (5x5) 95#
PRESS (5x3) 65#
2013 NYR UPDATE
MONDAY 130311
SLEEP 7.5/498/2,737
MOBILIZE 1/59/365
ROW 2,000/52,100/365,000
READ 7/52
FLOSS 1/69/365
Sunday, March 10, 2013
2013 NYR UPDATE
SUNDAY 130310
SLEEP 7.5/490.5/2,737
MOBILIZE 1/57/365
ROW 2,000/50,100/365,000
READ 7/52
FLOSS 1/68/365
2013 NYR UPDATE
SATURDAY 130309
SLEEP 7.5/483/2,737
MOBILIZE 1/56/365
ROW 2,000/48,100/365,000
READ 7/52
FLOSS 1/67/365
Saturday, March 9, 2013
CF GAMES OPEN 13.1
SATURDAY 130309
2k row
foam roller
rotations
17min AMRAP
40 burpees
30 snatches (75#)
30 burpees
30 snatches (135#)
20 burpees
30 snatches (165#)
10 burpees
XX snatches (210#)
100 reps (8:11 final snatches)
2013 NYR UPDATE
FRIDAY 130308
SLEEP 7.5/475.5/2,737
MOBILIZE 1/55/365
ROW 2,000/46,100/365,000
READ 7/52
FLOSS 1/66/365
Sent from my iPhone
2013 NYR UPDATE
THURSDAY 130307
SLEEP 7.5/468/2,737
MOBILIZE 1/54/365
ROW 2,000/44,100/365,000
READ 7/52
FLOSS 1/65/365
2013 NYR UPDATE
WEDNESDAY 130306
SLEEP 7.5/460.5/2,737
MOBILIZE 0/53/365
ROW 0/42,100/365,000
READ 7/52
FLOSS 1/64/365
Wednesday, March 6, 2013
2013 NYR UPDATE
WEDNESDAY 130306
SLEEP 7.5/460.5/2,737
MOBILIZE 0/53/365
ROW 0/42,100/365,000
READ 7/52
FLOSS 1/64/365
2013 NYR UPDATE
TUESDAY 130305
SLEEP 7.5/453/2,737
MOBILIZE 1/53/365
ROW 2,000/42,100/365,000
READ 7/52
FLOSS 1/63/365
EASY STRENGTH
MONDAY 130304
2K row
rotations
foam roller
PRESS (105#)
BATWINGS (30#) 4x:20(:10)
DEADLIFT (205#)
SQUAT (145#)
FARMERS CARRY (24/32-kg) 4x20m
2013 NYR UPDATE
MONDAY 130304
SLEEP 7.5/445.5/2,737
MOBILIZE 1/52/365
ROW 2,000/40,100/365,000
READ 7/52
FLOSS 1/62/365
Sunday, March 3, 2013
SUNDAY 130303
2K row
rotations
foam roller
3 rounds
500m row (:90 rest)
5 ring rows
10 push ups
(9:21)
2013 NYR UPDATE
SUNDAY 130303
SLEEP 7.5/438/2,737
MOBILIZE 1/51/365
ROW 3,500/38,100/365,000
READ 6/52
FLOSS 1/61/365
2013 NYR UPDATE
SATURDAY 130302
SLEEP 7.5/430.5/2,737
MOBILIZE 0/50/365
ROW 0/34,600/365,000
READ 6/52
FLOSS 1/60/365
Saturday, March 2, 2013
FRIDAY 130301
1K row
rotations
foam roller
PRESS (100#)
BATWINGS (35#) 4x:15(:15)
DEADLIFT (185#)
SQUAT (135#)
5-5-5-5-5 push ups
5-4-3-2-1 pull ups
5-5-5-5-5 push ups
5-4-3-2-1 ring rows
2013 NYR UPDATE
FRIDAY 130301
SLEEP 7.5/423/2,737
MOBILIZE 1/50/365
ROW 1,000/34,600/365,000
READ 6/52
FLOSS 1/60/365
4x1200m Run (:60) 27:21
THURSDAY 130228
1K row
foam roller
Pose drill WU
500m row
4x1200m Run (:60) 27:21
2013 NYR UPDATE
THURSDAY 130228
SLEEP 6.0/415.5/2,737
MOBILIZE 1/49/365
ROW 1,000/33,100/365,000
READ 6/52
FLOSS 1/57/365
2013 NYR UPDATE
WEDNESDAY 130227
SLEEP 9.0/409.5/2,737
MOBILIZE 1/48/365
ROW 1,400/32,100/365,000
READ 5/52
FLOSS 1/56/365
Wednesday, February 27, 2013
EASY STRENGTH
WEDNESDAY 130227
2k row
foam roller
rotations
PRESS (95#) 2x5
BATWINGS (30#) 4x:20/:10
DEADLIFT (155#) 2x5
FRONT SQUAT (95#) 2x5
FARMERS CARRY (40#) 4x50m
MONDAY 130225
2k row
foam roller
rotations
CFWU 1x10
Tabata kb swings
Tabata push ups ring rows
Tabata row (400m)
TUESDAY 130226
1k row
foam roller
400m run
21 burpees
400m run
15 burpees
400m run
9 burpees
400m run
(12:44)
worked T2B
2013 NYR UPDATE
TUESDAY 130226
SLEEP 7.5/400.5/2,737
MOBILIZE 1/47/365
ROW 1,000/30,700/365,000
READ 5/52
FLOSS 1/55/365
2013 NYR UPDATE
MONDAY 130225
SLEEP 7.5/393/2,737
MOBILIZE 1/46/365
ROW 2,000/29,700/365,000
READ 5/52
FLOSS 1/54/365
TUESDAY 130226
1k row
foam roller
400m run
21 burpees
400m run
15 burpees
400m run
9 burpees
400m run
(12:44)
worked T2B
Monday, February 25, 2013
2013 NYR UPDATE
SUNDAY 130224
SLEEP 7/385.5/2,737
MOBILIZE 0/45/365
ROW 0/27,700/365,000
READ 5/52
FLOSS 1/53/365
Happy Anniversary!!!
2013 NYR UPDATE
SATURDAY 130223
SLEEP 7.5/378.5/2,737
MOBILIZE 1/45/365
ROW 0/27,700/365,000
READ 5/52
FLOSS 1/52/365
5K RUN (barefoot)
SATURDAY 130223
foam roller
5k run (13:01 half way)
Walked with Sione's cold hands...
Saturday, February 23, 2013
2013 NYR UPDATE
FRIDAY 130222
SLEEP 7.5/371/2,737
MOBILIZE 1/44/365
ROW 2,000/27,700/365,000
READ 4/52
FLOSS 1/51/365
Thursday, February 21, 2013
THURSDAY 130221
foam roller
Dynamic WU
6 RFT:
10 T2B
15 air squats
800m run
(35:56)
Sent from my iPhone
2013 NYR UPDATE
THURSDAY 130221
SLEEP 7.5/363.5/2,737
MOBILIZE 1/43/365
ROW 0/25,700/365,000
READ 4/52
FLOSS 1/50/365
CFLA BASELINE (7:57*)
WEDNESDAY 130220
1k row
rotations
foam roller
Core WU 1x5
CFLA Baseline
1k row
40 squats
30 ab mat sit ups
20 push ups
10 pull ups
(7:57) green band
2013 NYR UPDATE
WEDNESDAY 130220
SLEEP 7.5/356/2,737
MOBILIZE 1/42/365
ROW 2,000/25,700/365,000
READ 4/52
FLOSS 1/49/365
Tuesday, February 19, 2013
10x300m run (21:29)
TUESDAY 130219
foam roller
Dynamic WU
500m row
10x300m (:30 rest)
21:29
1,500m row
2013 NYR UPDATE
TUESDAY 130219
SLEEP 7.5/348.5/2,737
MOBILIZE 1/41/365
ROW 2,000/23,700/365,000
READ 4/52
FLOSS 1/48/365
2013 NYR UPDATE
MONDAY 130218
SLEEP 6.0/341/2,737
MOBILIZE 0/41/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/47/365
Monday, February 18, 2013
2013 NYR UPDATE
SUNDAY 130217
SLEEP 6.0/335/2,737
MOBILIZE 1/41/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/47/365
2013 NYR UPDATE
SATURDAY 130216
SLEEP 9.0/335/2,737
MOBILIZE 1/40/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/46/365
Saturday, February 16, 2013
SATURDAY 130216
rotations
mobility
foam roller
50 push ups
100 squats
Fairfield Inn
Marion, Illinois
FRIDAY 130215
FRIDAY 130215
foam roller
rotations
50 push ups
100 squats
THURSDAY 130214
foam roller
rotations
50 push ups
100 squats
TUESDAY 130212
foam roller
rotations
50 push ups
100 squats
2013 NYR UPDATE
FRIDAY 130215
SLEEP 7.5/326/2,737
MOBILIZE 1/40/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/46/365
2013 NYR UPDATE
THURSDAY 130214
SLEEP 7.5/324.5.5/2,737
MOBILIZE 1/39/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/45/365
2013 NYR UPDATE
WEDNESDAY 130213
SLEEP 6.0/317/2,737
MOBILIZE 1/38/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 0/44/365
2013 NYR UPDATE
TUESDAY 130212
SLEEP 7.5/305/2,737
MOBILIZE 1/37/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/43/365
2013 NYR UPDATE
MONDAY 130211
SLEEP 7.5/297.5/2,737
MOBILIZE 1/36/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/42/365
Monday, February 11, 2013
2013 NYR UPDATE
SUNDAY 130210
SLEEP 9.0/290/2,737
MOBILIZE2/102/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/41/365
2013 NYR UPDATE
SATURDAY 130209
SLEEP 7.5/281/2,737
MOBILIZE 4/100/365
ROW 0/21,700/365,000
READ 3/52
FLOSS 1/40/365
2013 NYR UPDATE
FRIDAY 130208
SLEEP 6.0/273.5/2,737
MOBILIZE 0/96/365
ROW 0/21,700/365,000
READ 2/52
FLOSS 1/39/365
Friday, February 8, 2013
5x800m (25:44) (:90 rest)
THURSDAY 130207
foam roller
shoulder band work
Row 1,000m
Spider-Man lunges
inchworms
5x800m (:90 rest)
(25:44)
foam roller
down dog
2013 NYR UPDATE
THURSDAY 130207
SLEEP 7.5/267.5/2,737
MOBILIZE 3/96/365
ROW 1,000/21,700/365,000
READ 2/52
FLOSS 1/38/365
Wednesday, February 6, 2013
75 kb swings (2:16) 20kg
WEDNESDAY 130206
Row 1,500m
rotations
foam roller
Batwings 25#
Core WU 1x5
Kb swing ladder 5-4-3-2-1 (L/R) 20kg
Kb snatch ladder 4-3-2-1 (L/R) 20kg
75kb swings (2:16) 20kg
Row 1,500m
2013 NYR UPDATE
WEDNESDAY 130206
SLEEP 7.5/260/2,737
MOBILIZE 2/26/365
ROW 3,000/26,700/365,000
READ 2/52
FLOSS 2/37/365
1-mile TT (7:06)
TUESDAY 130205
SolaFide CFE
foam roller
dynamic WU
butt kickers
Frankensteins
crawling lunges
inchworms
1-mile TT (7:06)
4x200m (:30)
4x400m (1:00)
(16:33)
kicked my butt all day - smoked
2013 NYR UPDATE
TUESDAY 130205
SLEEP 7.5/252.5/2,737
MOBILIZE 2/24/365
ROW 0/23,700/365,000
READ 2/52
FLOSS 2/35/365
Sent from my iPhone
Tuesday, February 5, 2013
Squat 5-5-5 (205#)
MONDAY 120204
Rotations
Row 1,500m (3:49)
15 kb swings
5 goblet squats
Back squat 5-5-5 (205#)
135-185-205
2013 NYR UPDATE
MONDAY 130204
SLEEP 7.5/245/2,737
MOBILIZE 1/22/365
ROW 1,500/23,700/365,000
READ 2/52
FLOSS 1/33/365
Monday, February 4, 2013
2013 NYR UPDATE
SUNDAY 130203
SLEEP 8.5/237.5/2,737
MOBILIZE 0/21/365
ROW 200/22,200/365,000
READ 2/52
FLOSS 0/32/365
2013 NYR UPDATE
SATURDAY 130202
SLEEP 7.5/229/2,737
MOBILIZE 0/21/365
ROW 0/22,000/365,000
READ 2/52
FLOSS 0/32/365
2013 NYR UPDATE
FRIDAY 130201
SLEEP 7.5/221.5/2,737
MOBILIZE 1/21/365
ROW 1,500/22,000/365,000
READ 2/52
FLOSS 1/32/365
Friday, February 1, 2013
2013 NYR UPDATE
THURSDAY 130131
SLEEP 7.5/214/2,737
MOBILIZE 0/20/365
ROW 0/20,500/365,000
READ 2/52
FLOSS 1/31/365
2013 NYR UPDATE
WEDNESDAY 130130
SLEEP 8.5/206.5/2,737
MOBILIZE 1/20/365
ROW 1,500/20,500/365,000
READ 2/52
FLOSS 1/30/365
Wednesday, January 30, 2013
2013 NYR UPDATE
TUESDAY 130129
SLEEP 7.5/198/2,737
MOBILIZE 1/19/365
ROW 1,500/19,000/365,000
READ 2/52
FLOSS 1/29/365
2013 NYR UPDATE
MONDAY 130128
SLEEP 7.5/191.5/2,737
MOBILIZE 1/18/365
ROW 1,500/17,500/365,000
READ 1/52
FLOSS 1/28/365
2013 NYR UPDATE
2013 NYR UPDATE
SUNDAY 130127
SLEEP 7.5/184/2,737
MOBILIZE 1/17/365
ROW 0/16,000/365,000
READ 1/52
FLOSS 1/27/365
Saturday, January 26, 2013
2013 NYR UPDATE
SATURDAY 130126
SLEEP 6/176.5/2,737
MOBILIZE 1/16/365
ROW 1,500/16,000/365,000
READ 1/52
FLOSS 1/26/365
2013 NYR UPDATE
FRIDAY 130125
SLEEP 7.5/170.5/2,737
MOBILIZE 1/15/365
ROW 1,500/14,500/365,000
READ 1/52
FLOSS 2/25/365
Friday, January 25, 2013
THURSDAY 120124
Rotations
Foam roller
Row 6-min (1,340m)
Core WU 1x5
Batwings 3x:20 (20#)
DEADLIFT 1x5 (255#)
135x10
185x5
255x5
2013 NYR UPDATE
THURSDAY 130124
SLEEP 7.5/163/2,737
MOBILIZE 0/14/365
ROW 0/13,000/365,000
READ 1/52
FLOSS 1/23/365
WEDNESDAY 120123
Rotations
Foam roller
Row 1,500m
Core WU 1x5
5RFT:
400m run
12 push press (95#)
(14:42)
2013 NYR UPDATE
WEDNESDAY 130123
SLEEP 8/155.5/2,737
MOBILIZE 1/14/365
ROW 1,500/13,000/365,000
READ 1/52
FLOSS 2/22/365
Wednesday, January 23, 2013
2013 NYR UPDATE
TUESDAY 130122
SLEEP 7.5/147.5/2,737
MOBILIZE 2/13/365
ROW 1,000/11,500/365,000
READ 1/52
FLOSS 1/20/365
Tuesday, January 22, 2013
TUESDAY 120122
Rotations
Foam roller
Row 1,000m (3:49)
Foam roller
Core WU 1x5
Front Squat 3-3-3 (166#)
For time:
50 kb swings (20-kg)
40 push ups
30 swings
20 push ups
10 swings
(6:27)
2013 NYR UPDATE
MONDAY 130121
SLEEP 7.5/140/2,737
MOBILIZE 0/12/365
ROW 0/10,500/365,000
READ 1/52
FLOSS 0/19/365
2013 NYR UPDATE
SUNDAY 130120
SLEEP 7.5/132.5/2,737
MOBILIZE 0/12/365
ROW 1,500/10,500/365,000
READ 1/52
FLOSS 0/19/365
2013 NYR UPDATE
SATURDAY 130119
SLEEP 6/125/2,737
MOBILIZE 1/12/365
ROW 500/9,000/365,000
READ 1/52
FLOSS 1/19/365
2013 NYR UPDATE
FRIDAY 130118
SLEEP 6/119/2,737
MOBILIZE 1/11/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/18/365
FRIDAY 120117
10-min kimchi squat
Row 1000m (3:52)
Rotations
Core WU 1x5
1x5 goblet squats (55-lb)
1x15 kb swings (55-lb)
PUSH 2x5 Press (115#) wu 75
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (225#) wu 135
SQUAT 2x5 Front Squat (155#) wu 95
CARRY 1x40m (20/24-kg)
Friday, January 18, 2013
2013 NYR UPDATE
THURSDAY 130117
SLEEP 7.5/113/2,737
MOBILIZE 1/10/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/17/365
2013 NYR UPDATE
WEDNESDAY 130116
SLEEP 6/105.5/2,737
MOBILIZE 0/9/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/16/365
ate egg mcmuffin for BREAKFAST. shitty day...
Wednesday, January 16, 2013
2013 NYR UPDATE
TUESDAY 130115
SLEEP 7.5/99.5/2,737
MOBILIZE 0/9/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/15/365
2013 NYR UPDATE
MONDAY 130114
SLEEP 7.5/92/2,737
MOBILIZE 1/9/365
ROW 1,000/8,500/365,000
READ 1/52
FLOSS 1/14/365
Monday, January 14, 2013
2013 NYR UPDATE
SUNDAY 130113
SLEEP 6/84.5/2,737
MOBILIZE 0/8/365
ROW 0/7,500/365,000
READ 1/52
FLOSS 1/13/365
Sunday, January 13, 2013
2013 NYR UPDATE
SATURDAY 130112
SLEEP 6+1.5/78.5/2,737
MOBILIZE 0/8/365
ROW 0/7,500/365,000
READ 1/52
FLOSS 1/12/365
Saturday, January 12, 2013
2013 NYR UPDATE
FRIDAY 130111
SLEEP 7.5/71/2,737
MOBILIZE 1/8/365
ROW 1,500/7,500/365,000
READ 1/52
FLOSS 1/11/365
2013 NYR UPDATE
THURSDAY 130110
SLEEP 7.5/65.5/2,737
MOBILIZE 1/7/365
ROW 0/6,000/365,000
READ 1/52
FLOSS 1/10/365
Thursday, January 10, 2013
THURSDAY 120110
Row 1000m (4:02)
foam roller
Rotations
Goblet squat stretch
500m row
25 push ups
400m row
20 push ups
300m row
15 push ups
200m row
10 push ups
100m row
5 push ups
(9:33)
2013 NYR UPDATE
WEDNESDAY 130109
SLEEP 6/58/2,737
MOBILIZE 0/6/365
ROW 0/6,000/365,000
READ 1/52
FLOSS 1/9/365
Wednesday, January 9, 2013
TUESDAY 120108
Row 1000m (3:52)
Rotations
Core WU 1x5
1x5 goblet squats (55-lb)
1x15 kb swings (55-lb)
PUSH 2x5 Press (110#)
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (215#)
SQUAT 2x5 Front Squat (145#)
CARRY none
MWOD #2 couch stretch 4x2-min
Monday, January 7, 2013
2013 NYR UPDATE
MONDAY 130107
SLEEP 7.5/44.5/2,737
MOBILIZE 0/5/365
ROW 0/5,000/365,000
READ 1/52
FLOSS 1/7/365
Sunday, January 6, 2013
2013 NYR UPDATE
SUNDAY 130106
SLEEP 6/37/2,737
MOBILIZE 0/5/365
ROW 0/5,000/365,000
READ 1/52
FLOSS 1/6/365
Saturday, January 5, 2013
2013 NYR UPDATE
SATURDAY 130105
SLEEP 4.5/31/2,737
MOBILIZE 2/5/365
ROW 1,000/5,000/365,000
READ 1/52
FLOSS 1/5/365
SATURDAY 120105
SATURDAY 120105
Row 1000m (3:51)
Foam roller
Rotations
Core WU 1x5
3x5 goblet squats 1/1.5/2 pood)
3x15 kb swings (1/1.5/2 pood)
PUSH 2x5 Press (105#)
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (205#)
SQUAT 2x5 Front Squat (135#)
CARRY 3x20m Farmers carry (x2)
(24kg/32kg)
WOD #1 10-min bottom squat
Sent from my iPhone
2013 NYR UPDATE
FRIDAY 130104
SLEEP 6/26.5/2,737
MOBILIZE 1/3/365
ROW 1,000/4,000/365,000
READ 1/52
FLOSS 1/4/365
Friday, January 4, 2013
HELEN
FRIDAY 130104
No warm up...
'Helen'
3 RFT:
400m run
21 kb swings (1-pood)
12 pull ups
(12:33)
1000m Row (3:50) (3)
foam roller
Thursday, January 3, 2013
2013 NYR UPDATE
THURSDAY 130103
SLEEP 7.5/20.5/2,737
MOBILIZE 0/2/365
ROW 1,000/3,000/365,000
READ 1/52
FLOSS 1/3/365
Easy Strength Day Eight
THURSDAY 130103
1000m row (3:40)
1x10 (40%)
Press
85
Batwings (hold :50)
25
Deadlift
135
Front squat
75
Farmers Carry
2x50m (24kg/32kg)
Back 'o.k.' need to roll out...
killer headache!!!
Wednesday, January 2, 2013
Easy Strength Day Seven
WEDNESDAY 130102
1000m row (3:48)
Rotations
Core Warm up 5-4-3-2-1
1-1-1-1-1-1
Press
115-120-125-130-135-140
Batwings (hold :10)
25-25-30-30-35-35
Deadlift
205-215-225-235-245-255
Front squat
135-145-155-165-175-185
Farmers Carry
2x20m 2x45m (90#/32kg)
Significant low back 'soreness'(?)
Looking fwd to easy day tomorrow
Two-handed farmers carries easier...
2013 NYR UPDATE
2013 NYR UPDATE
WEDNESDAY 130102
SLEEP 7/13/2,737
MOBILIZE 1/2/365
ROW 1,000/2,000/365,000
READ 1/52
FLOSS 1/2/365
Sent from my iPhone
Tuesday, January 1, 2013
Easy Strength Day Six
TUESDAY 120101
Rotations
Row 1000m (3:49)
Core WU 1x5
PUSH 2x5 Press (100#)
PULL 3x:20 Batwings (20#)
HINGE 2x5 Deadlift (195#)
SQUAT 2x5 Front Squat (125#)
CARRY 3x20m Farmers carry (90#)
Subscribe to:
Posts (Atom)
Posts
