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
Wednesday, March 6, 2013
2013 NYR UPDATE
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#)
Monday, December 31, 2012
Easy Strength Day Five
MONDAY 121231
Foam roller
Rotations
5 rounds
5 goblet squats (24-kg)
15 kb swings (24-kg)
PUSH 2x5 Press (95-lb)
PULL 4x:20 Batwings (15-lb)
HINGE 2x5 Deadlift (185-lb)
SQUAT 2x5 Front squat (115-lb)
WEIGHTED CARRIES 3x20m Farmers walks (90-lb)
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