5RFT
100m run
5 ring rows
10 push ups
15 kb swings (24kg)
12:20
Sent from my iPhone
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!!!
Subscribe to:
Posts (Atom)
Posts
