WEDNESDAY 100324
CFWU 1x10 (headache)
10-min of Double Unders
16 in a row
16-9-8-8-8-7-6...
Tuesday, March 23, 2010
Double Unders (16)
Monday, March 15, 2010
DL - Push up
SUNDAY 100314
50 DU - 2:09
CFWU 3x10 (10/10/8)
AMRAP in 10 minutes:
10 135-lb deadlift
10 push ups
8+10 DL
Sleep:
Calories:
Thursday, March 11, 2010
THRUSTERS 3-3-3-3-3 (145)
THURSDAY 100311
Double unders
25 in 1:00
6 in a row
CFWU 3x12 (7/12/7)
Thrusters 3-3-3-3
95x10
115-125-135-145
Sleep: 7.0
Calories:
Tuesday, March 9, 2010
Helen (12:37)
TUESDAY 100309
CFWU 2x12 (5-5-5)
Helen (12:37)
3 rounds for time of:
400m run (treadmill)
21 dB swings (35-lb)
12 pull ups
Sleep: 7.5
Calories:
Max Effort Legs
SATURDAY 100306
CFWU 3x12 (7/6/4)
Max Effort Back Squat 3-3-3-2-2-1
135x8
185x4
205-215-225-235-x-245(1)
Smoked. Screwed up and lost focus on second set second rep. Bent
forward too much and had to muscle the bar back to standing...
Sleep: 9
Calories:
Fat:
CHO:
Protein:
Monday, March 8, 2010
Friday, March 5, 2010
Rest Day
FRIDAY 100305
Traveled to CP 65 today. Easy day. Cheat day...
Sleep: 6+1
Calories: 3,149
Fat: 153.3g (43%)
CHO: 252.1g (31%)
Pro: 106.4g (26%)
Thursday, March 4, 2010
Fran (6:38*)
THURSDAY 100304
CFWU 3x12 (5/5/5)
Fran
3 rep rounds of 21-15-9:
Thrusters (65lbs)
Pull ups
Pull ups were weaker than expected. First 7 unbroken, then nothing but sets of two. Thrusters were unbroken 21, 10 of 15 before a rest and 6-3 last round. Never put it down, just stopped in the rack for a breather. Pull ups smoked me like some bad hill sprints. Chest was burning after that...
Sleep: 4.5 hrs (couldn't get back to sleep after 1:45am diaper)
Calories: 3,166
FAT: 161.1g (44%)
CHO: 147.2g (18%)
PRO: 288.5g (38%)
Wednesday, March 3, 2010
Tuesday, March 2, 2010
Tabata Push Ups (6/51)
TUESDAY 100302
CFWU 1x12
Tabata Push Ups (6/51)
14-10-8-7-6-6
CFWU 2x12 (12/7-5)
Gym Sprints
5 rounds of:
60m run (one down and back on gym floor)
120m run
180m run
Rest period is the time is took to complete the previous sprint. 0:20 sec sprint = 0:20 sec rest. Each length of the gym floor was 20-sec, one complete round was 4-min. Total time: 19:00.
Sleep: 6.0 hrs
Calories: 2,018
FAT: 90.5g (40%)
CHO: 97.6g (19%)
PRO: 204g (41%)
Monday, March 1, 2010
Active Recovery
MONDAY 100301
CFWU 3x10 (8/7/6)
Mag 7
Recovering from 10k yesterday. Sore in POSE running muscles. Need to break out the VFFs to get stronger...!!!
Sleep: 6.0 hrs
Calories: 2,080
FAT: 135g (58%)
CHO: 63g (11%)
PRO: 160g (31%)
Sunday, February 28, 2010
CF Yongsan Baseline (6:18)
SATURDAY 100227
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
3:22 run
6:18 total
Friday, February 26, 2010
Deadlift (315)
FRIDAY 100226
CFWU 3x10 (5/3/2)
Deadlift 1-1-1-1-1
135x10
225x5
315-315 (out of gas)
Slept from 2000-0400/0600 after only getting 3 hours the night
before. Previous buffet lunch of meatloaf, fried chicken and ribs did
not sit well. Can't wait to try NewGreens...
Thursday, February 25, 2010
Back squat (185) Bench (185)
THURSDAY 100225
CFWU 3x10
Squat 5-5-5
10x135
185-185-185
Bench 5-5-5
10x135
185-185-185
Wednesday, February 24, 2010
SATURDAY 100220
Reminder
Decending rep rounds of:
Run 180m (3 laps gym)
10 Kb swings (16kg)
10 wall balls (14-lbs)
10 box jumps (20")
10 sit ups
10 push ups
Run
9-9-9...
Down to 1-1-1...
29:01
Tuesday, February 23, 2010
Power Cleans (155)
WEDNESDAY 100224
Rest Day
Double under skill work
Paleo cheats: 0
TUESDAY 100223
CFWU 3x10
Power cleans 3-3-3-3-3
95x5
135x4
155-155-155-155-155
Paleo cheats: 3
B: shake
L: Bulkogi
D: soup (rice, beer, Almond Joy)
MONDAY 100222
CFWU 3x10/9/8
Back squat 5-5-5 (225)
10x115
5x185
225-225-225-225-225
Press 5-5-5 (125)
10x45
5x95
125-125-125
Strict pull ups (3)
Paleo cheats: 0
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