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
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