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
Thursday, March 28, 2013
2013 NYR UPDATE
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
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