Thursday Dec. 30, 2010

AM Yoga

PT

BC 11 hrs

Wed. Dec 29, 2010

Am Yoga

CFV 5.30 pm Adam & Steve

CrrossFit Total

Back Squat: 135# PR
45...55...85...95...115...125...135 [PR]...145 F(2)

Strict Press: 70# =
45...55...65...70...75 F(2)

Dead Lift: 195# +30#
95...125...145...165...185...195(F)...195

Row 500 m in 2.38

Tuesday Dec. 28, 2010

AM Yoga



Massage pm 90 mins

Sunday Dec 26, 2010

AM yoga

Monday Dec 27, 2010

CFV 6 am Adam


Heavy Thrusters 3-3-3-3-3


33#...53#...63#...68#...73#...78# [2]


Friendly Fran 20 min AMRAP


21-15-9

Thrusters 53#...15# DB (right wrist hurting)

Pull ups green band/ blue


Each partner works 1 min, rest 1 min

unpartnered did 1 full round, then 1 rd of 21 and 9 Th 4/9 PUs

Mon Dec 20, 2010

CFV 6 am Adam

1) Find your max clean in 10:00

.....83 # full clean


2) 50 Push ups
.....50 Pull ups
.....75 Situps
.....75 KB Swings (16 KG)
...150 Squats


Perform exercises in any order and partition any way you choose. Score is calculated by the number of sets it takes multiplied by your time. (minimum sets =5 if you don’t break the reps up at all)



Time: 20.18.....28 rds....Score: 568

Thursday Dec. 16, 2010

AM Yoga
stretching/ foam roll

PT 3.30

BC 12 hours

Wed. Dec. 15, 2010

CFV 6 am Adam

Filthy Fifty!!

For time: Right shoulder sore and tight

50 Supermans
50 Wall ball shots, 20/14/10 lb. ball
50 Burpees
50 Double unders (150 singles)
50 Box jump, 24/20 inch box (14') still afraid of 20" - needs work
50 Jumping pull-ups
50 Kettlebell swings, 35/26 lb.
Walking Lunge, 50 steps (arms back of head)
50 Knees to elbows (there abouts - needs work)
50 Push press, 45/33 lb. bar

37.27 compare to 7/14/10 30 reps in 21.36

After 10 min cold bath and IB

then 700 m run and stretch

worked 11 hrs after

Monday Dec. 13, 2010

AM Yoga

run 1.13 mi in 14 mins

Custer - Capitol - Bertha


CFV 6.30 pm Adam

arrived early & stretched

1) Back Squat 5-5-5-5-5 partners w/Jessica & christine (burt)
33x5...53x5...73x5...93x5...103x5...123x2

2) AMRAP in 12:00

10 Thrusters, 95/65 [43#]
10 Toes to bar [K2ch, sorta]
7 rnds = 140 score

Sat Dec. 11, 2010

Hike Forest Park - Loop 4 - modified

6 miles +/- did Fire Lane 1 instead of Alder Trail for the return (uphill)
rain
1 hr 50 mins

Thursday Dec. 9, 2010

Frieh Session


Warm up

row 3 mins
jump rope 3 mins
Tgu 8# 3 mins
PVC pass thrus


Kinda sore from Murph WO


1) BB step up (10' box 53#)

.....then K2E

.....5 reps ea set x 4 sets



2) SLDL (55#)

....then strict KB sit up (8#)

....5 reps ea set x 4 sets



3) Row 500 m for time 2:22

....rest for 2:22

....row 500 m to bet 2:22 (2:18)



4) DB PP - hold 30/30 for 4 mins (10#) compare to 11/23

.....22 / 17 / 12 / 13 T=64



5) row 10 mins easy pace 3:00 pace
.....foam roll for 8 mins

2.30 pm PT #3 - massage on Subscap will call Ryan

Wednesday Dec. 8, 2010

CFV 6 am Adam & John



Murph for Bridget


run 1 mile (9.51!!)

100 pull ups (5) green

200 push ups (10) foam

300 squats (15)

run 1 mile

56.33 mins



Cold bath, IB

PM recovery walk 20 mins

Tuesday Dec. 7, 2010

90 mins massage

Monday Dec. 6, 2010

CFV 10 am Karen & Adam

1) 5 rounds - paired with Barb
3 Hang Squat Cleans 33x5...43x5...53x3...63x3...68x3
5 Ring Dips (1-inch band)

2) AMRAP in 16:00 alternating with a partner:
Broad Jump 50 feet
return Bear Crawl 50 feet
OH lunge 100 feet (10# plate)
Sprint 100 feet
While one partner works, the other rests in a deep squat stretch
.....each partner did 3 rounds

chiro 11.45 ryan says infraspin worse

Sat Dec 4, 2010

1.25-1.5 mile road run

Thursday Dec. 2, 2010

Road run


5 min warm-up and cool down walks

run 32 mins - hills, Wilson loop

Wed. Dec. 1, 2010

CFV 6 am Adam & John

1) 4:00 max sandbag getups at ~1/2 bodyweight (30#) forgot to count reps
....then 4:00 row for max meters (800m @ 2.3 pace)

2) 5 Rounds
10 Front Squats @ 60 – 70% of 1RM (55#)
......then 4 box jumps (22 in)
Use an “uncomfortable” box height. No rest between squats and jumps

Monday Nov. 29, 2010

CFV 6 am Adam



Warm up



3 mins ea station: pistals - ring dipr/hold - row



1) 7:00: Work up to a heavy shoulder press (w/Val)

33x5...43x5...53x3...58x3...63x3...68x1



2) Chelsea
Complete one round every minute on the minute for 30 minutes. Each round begins at the top of a minute. If a round takes longer than a minute to finish, rest until the top of the next minute and repeat.

5 pullups (green)
10 pushups (knee then 34" box)
15 squats

made it 1:1 for 6 rounds
then 1:2 for ~5
then about every other @ 1:1
guessing 17 rounds

Sat. Nov. 27, 2010

24 Fitness -- Treadmill


test for 10 min milel pace -- lasted 3 mins

walk to re-plan ~5 mins


10 min run @ 12.5 min/mi pace

10 walk @ 3.5

5 min run @ 12.5

5 min walk @ 3.5

2.5 min run

2.5 min walk

2.5 min run

2.5 min walk

5 min run

5 min walk

10 min run

10 min walk @ 3



total time: 1 hr 15 mins



streatch then sauna

Friday Nov. 26, 2010

Rest Day

Thursday Nov. 25 - Thanksgiving

CFV Frieh Session 7 am

Warmup:
4 minute jump rope + 1 double under/15 seconds
3 minute leg hold (6" off ground) + one 4 count flutter kick/15 seconds
2 minute FLR + 1 push up/15 seconds
1 minute deadhang + 1 K2E/15 seconds

Then: 4 rounds W/ Becca
5 per leg barbell box step up (63#?) +5 per leg farmers carry weighted lunge (DB - 15#)

Then: 4 rounds
30/30 sec dumbbell push press @ 8# did 107 [next time 10#]

Then: 2 minutes max reps 1 then 2 (partnered w/Suzie)

1) Thuruster (33#) - Box Jumps (26') - Row (meters)- Goblet Squats- Pushups- Situps
2) 2 minutes to complete sandbag carry (alternate runs with 30# collar)

Wed. November 24, 2010

CFV 6 am Adam & John

Warm up

4 mins jump roap @15 double under
3 mins legs @ 6 in @15 flutter kick 4 ct
2 mins plank @15 1 push up
1 min static hang @ 15 K2E
Single leg KB PP (18# - 4 combos @ 10 ea)

1) Single Leg Work:
Pistols and Single Leg Box Jumps and modifications
Get up from 14 in box needs work left side
Box jums @ 10 in

2) With a Partner:AMRAP in 15:00 (Macala)
1 leg blaster (20 squats, 20 lunges, 20 jumping lunges, 10 jumping squats)While partner one completes the leg blaster, partner two does as many situps as possible. Then switch places.
M=3 me=2.5 (jumping lunges @ 12)

3) Team Shuttle Run Relay

Tuesday Nov. 23

AM Yoga

Walk to work w/ 10# pack - Corbett
snow, clear, 30 degrees

Sunday Nov 21, 2010

Wii weight: 143.7#

down 5# for the Whole 30


Summary thoughts from food log:


1) weight is 143.5, down 5 pounds for the 30 days. While I like the number, I am not happy with my shape.....still. Injuries and illness did cut back my training time over this 30 days, so I should be easier on myself but that is hard for me. I want it NOW and I am getting so close!

2) feeling good the last 2 weeks and especially now that I have kicked the cold.

3) yesterday had my eyes checked...........no more astigmatism in either eye.........hhhuuuummmm?

4) Prior to this Whole 30 I was 75/80% clean in the 3 months after H2C. I have some training goals on the far term horizon 2-3 months, so planning to up my ratio to closer to 90% and limit the coffee [since i can't seem to stomach it black] to an occasional treat.

Hike with Nick Foresst Park--Wild Leif Loop 3--10.20 am start
~8.5 miles 2.40 mins
cold 33 degrees, rain last 2 miles otherwise clear & crisp

Fri Nov 19, 2010

CFV 6 am Adam

10:00 Handstand/Handstand Pushup Practice
Practiced getting up on the wall forward!!

2) Deadlift 2 reps every minute on the minute at 70-75% of 1 rep max
53x10...73x10...83x10...103x10...103x10
123x2 (1)...133x2 (1)...143x2 (8) *80 percent of current 1RM

3) Partner WOD w/Valerie

200 Wall Balls 10# ball / 26# KBs

While one partner completes reps, the other must hold 2 kettlebells. If the ball or the kettlebells ever touch the ground, both partners must lunge 50 feet **no lunges!!!

Time 9.34 mins

Wed/Th Nov 15 & 16

sick with head cold
E-mergency

Tuesday Nov 16, 2010

Wii weight 145.1

Empty stomach run 20 mins; then 9 min walk.

Mon Nov 15, 2010

Return from BB w/Anthony

Thurs. Nov. 11, 2010

5.30 AM: Frieh Sessions

Warmup:
5 minute jump rope w/ 1 DU/15 seconds
4 minute leg hold w/ 1 flutter kick/15 seconds
3 minute FLR w/ 1 pushup/15 seconds [plank]
2 minute DB OH hold w/ 1 PP/15 seconds
1 minute DH w/ 1 K2E/15 seconds

Then: 3 rounds
6 way BB complex: 6 reps @ each lift

48#...53#...65#
-DL
-HPC
-FS
-PP
-BS
-Pull up [green band ]

Then: 500 row for time
Row warmup 2 mins
then test. 2.13.07 mins

Then: Pick a lift - Dead Lift:

3x5@50% 65#
3x4@60% 85#
3x3@70% 105#
3x2@80% 125#
6x1@90% 145# (bodyweight!)

Wed. Nov. 10, 2010

CFV 6 am John & Adam

5 Rounds:

4/4 single leg deadlifts [barbell 65# - no increase]
5-10 ring dips [beige band - 10 ea rd]
250m row
1.04 - 1.03 - 1.02 - 1.05 - 1.03

Shoot for unbroken reps on deadlifts and ring dips, and rest as needed between movements, including 2-3 minutes after each row.

Tuesday Nov. 9, 2010

Rest Day

Monday Nov. 8, 2010

CFV 6 am Adam

Wii weight 146.8

Warmup 15 sec each for 3 mins
1. jumping jacks
2. squat w/ high arm swing
3. groiners
4. plank
5. right plank
6. left plank

1) 10:00: Work up to a heavy single front squat
45x5...65x3...85x3...95x2...1051...115x1...125. x 2

2) Load a bar with approximately 100 lbs. less than your 1 rep max clean. Complete one clean every minute, adding 10 lbs each rep. Continue as long as you are able. If your max clean is under 100 lbs, start 50 lbs. below it and add 5 lbs. each minute.
33..38..43..48..53..58..63..68..73..78..83.Fx2

Thigh still hurting...subbed Baseline
3) 3 Rounds:
10 lateral burpees
10 jumping lunges
10 vertical jumps, 12″ target

Baseline 6.18
row 500m
40 squats - 4 breaks
30 situps - no breaks
20 push ups - foam roller at knee
10 pullups - green band

Wed. Nov. 3, 2010

CFV 6 am Adam & John

Partnered w/Valerie
1) Work up to a 1 rep max jerk from the rack
....45x5...55x3...75x1...80x1...85x1...95x1...105.F...95x1...100.F
Dropped the bar on this one on R thigh..was trying to get the second dip right/too much weight for learning

2) Three rounds for perfection not time:
10 wall balls (10# @ 8 feet) *needs work
10 pushups (Foam roller)
10 toes to bar (scale up by placing a box behind your heels and completing slow, deliberate, strict reps rather than kipping)
..sraight leg w/assitance from Adam

3) Three rounds for time:
10 wall balls
10 pushups
10 toes to bar (K2CH)
5.36 mins

Tuesday Nov. 2, 2010

6.30 am
1 mile street run 10.17

Monday Nov. 1, 2010

CFV 6 am Adam

Talked to Adam about the left foot bruising, just residuat from the box jump miss, plate...should go away...felt a little swelling of the foot during jumps.

OH squat 1-1-1-1-1-1-1-1
WU 28# bar x 5
...33# bar x 5
...38# x 1 right thumb pain
...retry pain

switch to front sq
53# x 1
73# x 1
83# x 1
103# x 1
113# x 1
123# F

MetCon
3 round for time
15 OH squat (RX 65#) 28#
15 box jumps (20 in) started @ 20 in fear then 18 in
6.04 mins

Chiro 5.30 pm

Thursday October 28, 2010

Warmup: 2 rounds
200 meter run
Bear Crawl 100'
30 second deadhang + 1 K2E/20 seconds
Bear Crawl back 100'
Frog Hop 100'
30 second deadhang + 1 K2E/20 seconds
Frog Hop back 100'
5 wall squats
10 air squats
20 pass throughs

Then: 10 KB shoulder press
10 left arm standing on right leg
10 left arm standing on left leg
10 right arm standing on right leg
10 right arm standing on left leg

Then: 3 rounds
10 Double KB rack lunge (M24kg/W16kg) +
2 minutes box step up and over(first rd timed wrong 1 min) 20 / 43 / 47
3 minutes rest between rounds
Must improve # of steps each round

Then: 3 rounds
10 back squat @ 60% 1RM + Rd 1 @ 75# form bad
..........................Rd 2 @ 65# sit on ball chest up butt out
..........................Rd 3 same load
200 meter run for time 1.37 / 1.17 / 1.11
3 minutes rest between rounds
Must improve run time each round

Then 2 rounds (time ran out for all groups):
10 clean high pull (drop where the wrist rotaes - for hip & bar path form) @ ~50% 1RM + (53#)
2 minutes on the rower @ 575 meters (men) or 500 meters (women)
Rd 1 4.29 pace
Rd 2 4.39 pace
3 minutes rest between rounds
Must improve distance each round

Then: cool down foam roll

Discussion regarding Whole 30 add carbs before F sessions and maybe fruit


PM Massage - Luna

Wed. October 27, 2010

CFV NEW BOX 6 am Adam & John

Partner DT (Valerie)

10 Rounds 53# all reps

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

we did all lifts one round and switch 16.08
Then one more round (off clock) each lift for form

Partition the work as you wish, 1 person works, one rests, 30:00 time cap

Surprise - 1 min for max burpees 16.5!

Tuesday October 26, 2010

Rest Day

Sunday October 24, 2010 Run Like H3LL

9 am Run like Hell 5K


17. Eva Gage Portland, OR Bib 1449 F 47 0:34:25 11:05 mile pace 17/29 (age) 580/954 (overall)358/655 (females)

Monday October 25, 2010

CFV 6 am Adam

1) Front Squat 1-1-1-1-1-1-1
..45x5...65x1...75x1...95x1...105x1...115x1...125Fx3

2) 3 Rounds:

15 Hang Power Cleans @ 53# (RX 135/95)
15 Burpees

6.52 mins

Adam noted that I am not squating (bowing) with butt back on the power part of the clean; forcing lots of arm pull.

CLEANS = BOW

Whole 30 Day 4

Thursday October 21, 2010

Frieh Session

Warmup: 2 rounds
200 meter run
bear crawl down
30 second deadhang + 1 K2E/15 seconds
bear crawl back
frog hop down
30 second deadhang + 1 K2E/15 seconds
frog hop back
5 wall squats
10 air squats
5 per side jump and tap

Then: 3 rounds
5 knee jumps or 5 single tuck jumps

Then: 10 -> 1 clean ladder
few minutes between each set, increase weight as appropriate, go for 1 RM only if feeling good, focus on form

10x33
9x45
8x55
7x60
6x65
5x70
4x75
3x75
85F
2x80
85F

Then: 4 rounds
4 per limb
Single Leg Deadlift 65#
1 arm KB situp 9#

Then: 4 rounds
4 per leg BB box stepup (strict!) 53# on 10 in box
4 per leg single leg box jump (strict!) 6 in box
4 both leg box jump (increase height over single leg box)
......20 in / 24 in / 26 in / 28 in FAIL

Wednesday October 20, 2010

AM Chiro

Monday October 18, 2010

CFV 6 am Adam

Tabata This!
20 seconds sprint 10 seconds rest x 8 = 4 mins each station

Tabata Squat.....12
Rest 1 minute
Tabata Pull-up...3 (green band wnet to negatives half way)
Rest 1 minute
Tabata Push-up...2 (failure on round 3, went to knees)
Rest 1 minute
Tabata Sit-up....8
Rest 1 minute
Tabata Row.......4

Total: 29

Thursday 14, 2010

AM: Frieh Session

Warmup: 2 rounds
200 meter run
30 sec dead hang + 1 K2E every 10 seconds
30 sec FLR + 1 perfect pushup every 10 seconds
20 pass throughs
10 OHS
5 wall squats *NEEDS work

Then: 2 rounds
Lunge length of gym with 28# BB in
- front rack position
- back squat position
- overhead squat position

Then: Front Squat partnered w/Macala
3x5 @ 50% 1RM 53#
3x4 @ 60% 1RM 63#
3x3 @ 70% 1RM 73#
3x2 @ 80% 1RM 83#
6x1 @ 90% 1RM 93x1 103x2 108x1 113x2 (?)

Chase each set with 10 4 count flutter kicks. Rest at least 3 minutes (including time for flutter kicks) between sets.

Then: 4 rounds (28# BB)
30 second thruster
30 second "rest" with BB in locked out position

Then: 1->4 partner push up ladder (Amy, Macala)
Foam roll

PM 90 min w/Luna!

Wednesday October 13, 2010

CFV 6 am John, Adam, Tyson

Grace - 30 Clean and Jerk for time
53# in 5.42 mins

Tuesday Oct 12, 2010

Rest Day

Monday October 11, 2010

6 am cfv Adam

CrossFit TOTAL 360
Back Squat PR
5x45....4x65....3x85....2x95
1x115...130F....1x125....130F

Shoulder Press PR
5x33....4x45....3x55....2x60
1x65....75F....1x70

Deadlift 1.1 x BW
5x95....3x115....2x135
1x145....1x165...175..3xF

PM Chiro - Supraspinatis work

Sunday October 10, 1010

7am 3.05 miles in 38.32 mins

Route: down to Custer, Bertha to Capitol to Burlingame to 10th to Vermont
.......return Bertha to Custer to 13th

walk Bertha to BB video to home for cool down ~.5 mile

PM volunteer at the finish line for the Portland Half Marathon Walk

Thursday October 7, 2010

Frieh Session 5.30 am (holy H3LL!)


Warmup

run 200 meters

bear crawl length of gym 20 second deadhang + 1 K2E
bear crawl back length of gym
frog hop length of gym 20 second deadhang + 1 K2E
frog hop back length of gym
5 wall squats
10 air squats
5 tuck jumps


WOD Partnered w/Cin

6 rounds chain pull + sprint three times

......hold KBs (16 kg ea) in rack position while partner completes chain pull sprint

Rest >1 min - <3 min

Then: 4 rounds 5 per leg single leg barbell box step up (53#/10")

...........5 per leg lunge w/DBs (16#) in farmers carry

Rest >1 min - <3>

Then: 4 rounds 4 front sq @ 60-70% 1 RM (113 / 63# [56%] opps)
.........Immediately chase set with 4 box jumps @ at uncomfortable height (20")

Rest >1 min - <3>

AirDyne backed up took 800 m light run with Cin

Then: 3 rounds AirDyne for calories 2 minutes of 15 hard/15 less hard

...........2 minutes of active rest Score: 25/22/22

Foam roller

Wednesday October 6, 2010

CFV 6 am Adam & John

Front squat 5-4-3-2-1-1-1
53-63-83-103-113(f)-108-113 PR

WOD - Chipper for time - any partition/stratagy

400m med ball carry - 10#
100 double unders (sub 300 singles - 3 sets)
8x Cindy (divided in sets of 2)
.....5 pull up (blue band)
....10 pushup w/release
....15 squats
100 sit ups (40-10-25-25)
400m plate carry - 25# (walked some and took 1 rest)

31.59 mins

Tuesday October 5, 2010

Rest day

Home sick

Mole removed 4.30 pm (lidicain)
streep negative

Monday October 4, 2010

CFV Adam 6 am

Hero WOD -- Jack

AMRAP in 20 minutes

115/75 pound Push press (31#)
10 reps 10 KB Swings 1.5/1 pood (26#)
10 Box jumps, 24/20 inch box RX!!!

My score: 10 rounds right on the bell!

Saturday Oct 2, 2010

Forest Park -- Leif Ericson 8.20 am

A & S in stroller (60+#)
.25 miles to trail
4 miles up - break @ 3 miles
......59 mins to 3 mile marker last mile @ 17 mins
turn around--slow stroll down
3 hours -- 8.5 miles

Thursday Sept. 30, 2010

AM run 25 mins (ate first) 2.15 mi
stretch

Tuesday Sept. 28, 2010

11 am 90 minutes w/Luna

Right shoulder complex--ouch!

rest & ice

Monday Sept. 27, 2010

CFV 6 am Adam

Mobility tests - 2 pts out of 6

Midline Stabilization Work
Deadlift 3x5 @ 63# / 83# / 103#
Pushup
Handstand
Finisher:
Run 1 lap around the National Historic Reserve 1.8 mi

Sunday Sept. 26, 2010

Recovery

PM Mobility WOD 4

Thursday Sept. 23, 2010

Rest

Friday Sept. 24, 2010

AM Chiro Ryan

issue: R hand pain w/ OH Sq
Right shoulder lifting with OH rotaion

Supraspinatous TP work (killed me!)
Neck & back
Ice / IB

No hip adjustment *asked him to wait after H2C lockup

Saturday Sept. 25, 2010 Fight Gone Bad!

FGB for FGB5 Fundraiser

9.20 CFV Julia scoring 245

Rd 1 - 92
WB (10#).....21
SDHP (31#).. 26
BJ (14")........ 18
PP (31#)....... 19
Row..............10

Rd 2 - 78
WB...............16
SDHP...........21
BJ.................16
PP.................16
Row..............9

Rd 3 - 75
WB..............16
SDHP..........20
BJ...............15
PP...............14
Row............10

Walk with anthony to/from Custer Park

CFV 6 am John & Adam

Air Force WOD
start with burpees
20 Thrusters 20 SDHP
20 Push Jerks
20 OH Squats subbed back squat, pain in hand still OK @33# bar
20 Front Squats
Scaled to 41#......Men’s rx = 95, Women’s rx = 65

Each minute on the minute, complete 4 burpees....13 rounds x 4 = 52 burpees
13 mins even!!!

CFV Adam 6 am

WOD
Shoulder Press 3-3-3-3-3
33#, 43#, 53#, 63x1, 63x2 (PR)

Fight Gone Baseline

Sprint one round
....Row 50 cal.
...40 push press, 53# (Rx 75/55)
...30 box jumps, 14" (Rx 20″)
...20 SDHP, 75/55 did it RX!
...10 wall balls 10# (Rx 14#)
Time 13.58

Sunday Sept. 19, 2010

Split & toss wood (1 hr)

Saturday Sept. 18, 2010

Walk to and from the Hawthorne Hustle for CrossFit Portland from DT

Haul & Hustle

moved plates, bars, ect setup & take down
checking and judged events

Cascade Locks
Toss wood (1 hr)

Thursday Sept. 16, 2010

Rest Day

Wednesday Sept 15, 2010

CFV 6 am John

Warm up

1000 m row 4.37 split 2.24
farmers carry 200 m 26# ea hand
lame double under practice

Skill OH squat (pain R palm) Front sq subbed
Front Squat 33x5 43x5 53x5 58x5 63x3 68x3

WOD 21 / 15 / 9

OH squat 65# (sub Front sq 53#)
K2B (sub K2Chest)

7.55 mins

Chiro (Dan) pm

Tuesday Sept 14, 2010

8.25 pm

run 20.03 mins non-stop
distance ~ 1.5 mi

Monday Sept 13, 2010

wii 148.6#

CFV 6 am Adam

WOD Kelly
5 Rounds for time

400m run
30 box jumps 15.5 (24″/20″)
30 wall balls 10# (20 lb./14 lb.) Rds 4 & 5 of wB squats w/ ball **shoulder screaming

38.20 mins

Saturday Sept. 11, 2010

CFV 9 am self-directed (Anthony in the box)


warm up row 250 m

box jumps 1 min work/1 min rest

10 in box x 2 rds

16 in box x 8 rds

row for form 1 min work/1 min rest

x 6 rds (?)

pull ups blue band 30 sec work/ 30 sec rest

3 rds

wall ball 10# 30 secs work/ 30 sec rest

3 rds



cooldown

PVC pass thrus / stretch w/A

Friday Sept. 10, 2010

CFV 6 am Adam
review clean reciving position to eliminate clavical bruise, get neck out of the way too

Warm up
run 400m
ROM
deep sq

WOD

25 min running clock
10 mins to find max front sq - 103# PR
run 1 mile - 11.18(?)11.16 PR
balance to find max full clean 73# (exhausted)

Cool down

Cleans for form @ 53#
Pass thrus

Thursday Sept. 9, 2010

Rest Day

Wednesday Sept 8, 2010

6 am CFV Adam & John

Warmup
ring hold
blue band pus

AMRAM
Complete as many rounds as possible in 20 minutes of:

41# [95/65] pound Thruster, 5 reps
41# [95/65] pound Hang Power Clean, 7 reps
41# [95/65] pound Sumo Deadlift High-pull, 10 reps

Cool Down

fore arm stretch & foam roll

My score: 9 full rounds + TH + HPC (12)

Tuesday Sept. 7, 2010

24 HR Circuit

5 mins treadmill walk
5 mins eliptical @ 4
5 mins row - 1 min on, 1 min off x3 13-14-13
13 mins treadmill @ 3.8 slow run - no breaks
5 mins row - 1 min on, 1 min off x3 13-14-12
5 mins eliptical @ 4
6 min treadmill cooldown

Sauna - deep sq 3 mins

Monday Sept. 6, 2010

6 am CFV Adam

Warmup - 10 each x 2 rds

OH sq
sit ups
pull ups (blue)
Ring dips (hold)
Supermans

Partner WOD Cin / Becca / Kathy 27.30 mins TIME TO BEAT- US!!

Run 400m.....................................25# 200 m up
200 DB/KB Power Snatch...........9#KB snatch 50 no rest - hold 25#
Run 400m.....................................25# 200 m up
400 KB Goblet Squats.................60 12# DB - hold 50#
Run 400m.....................................25# 200 m up
8 Rope Climbs...............................6 rope rows - hold 50#
Run 400m......................................25 # 100m up & 25 # 100 down

hip flexor stretches, pass thrus

Teams must carry (70 lbs.) [girls 2 - 25# plates boys (3 person team) 1 - 45# plate] of weight with them throughout the workout. Everyone runs together, and while two people hold the weight, the other two complete reps. Partition workload however you choose.

Sunday Sept 5, 2010

9.30 am

Forrest Park - Heart of the Park 6 miles

Hike 2 miles Wildwood Trail from xxxx (good hike for A if reversed at Nature Trail)
Run Nature Trail to Leif Erickson (down hill 1 mi)
Leif Erickson to Aspen Trail (1.8 mi)
Aspen Trail up to Wildwood w/ 1/4 mi double back

Time 1 hr 35 mins

6 min deep squat stretch

Friday Sept 3, 2010

CFV 6 am Adam

Joker's Wild Patner WOD w/Julia

Draw 12 cards, but do not look at them.
At 3,2,1 Go!, flip over your first card.

Diamonds = ring pushups X 2
Hearts = toes to bar
Spades = sandbag getups
Clubs = KB Swings (70/53) 26#
Joker = 25 Burpees
Queen of Hearts = 400m run
Aces = 1 rope climb

Reps are given by the number on the card
jacks = 11, queens = 12, and kings = 13

*Each card is revealed only after reps from the previous card are completed.

My Work:

K2E 13
Sandbag Getups 40# 22
Push up BW 28
KW Swings (28#) 31

Thursday Sept 2, 2010

Rest

Wednesday September 1, 2010

CFV 6 am Adam & John

Warmup
Shoulder circles/crosses
leg swings side2side /front to back
3 mins by 15 sec each
jumping jack / inch worm / mt. climber / burpees
Shoulder mobility stretch w/ band15:00 Snatch Practice

Skill
15:00 Snatch Practice
53# x 2 58# x 2 58 x 1 63# F 63# x 2

15:00 Clean and Jerk
53# x 2 63# x 1 73# x 2 78# F 78# x 1 83# x 1

WOD
AMRAP in 10:00
6 cleans Mod: 55# Rx:125/85
12 pullups Mod: jumping
24 double unders Mod: 3 x singles (72)

completed 3 rounds + cleans + jumping + 32 singles

Added goals to board:

BW pull up
Run 5K

Tuesday August 31, 2010

Am Yoga


Mobility WOD 2 - hip flexors

PM Run (left foot arch pain)
3-1 x 3 + walk 3 mins both sides (12 mins)

Stretches +
10 BW push ups
10 squats
10 tri-ups
15 sit-ups

Sunday August 29, 2010

AM Yoga
20 min recovery walk

ICE!!

Monday August 30, 2010

Rest Day

Massage 90 min

Aug 27 & 28 Hood-to-Coast 2010 BS Brown Trout

WOW!


Leg 1 - 7.30 am Timberline Lodge 5.64 miles

64.80 expected - 57 actual
min average: 10.07
9-1 x 2
4-1


Leg 2 - 5.35 pm Hawthorne Bridge 4.67 miles

55.52 expected - 78.63 actual (11 mins train crossing *course time 68)
min average: 14.5
4-1 to rep 11
then hip seezed up; massages on walks
2-2 to exchange


Leg 3 - 3.45 am Mist/Nehalem river 3.75 miles

44.77 expected - 50.17 actual
Min average: 13.23
9-1 x 1
3-1 x 9
2x2 x 1 (hill)
ran the balance to exchange

Overall pace (without train) 12.25

Wednesday August 25, 2010

151#

3 min walk
5.40 empty stomach run
4-1 x 6 (hills!)
5 min deep hip squat (holding table)
3 min walk

cold bath

Tuesday August 24, 2010

AM Yoga

Monday August 23, 2010

CFV 6 am Adam

Warm up
10 min to complete 100 double unders
got 43!

Skill - Cleans
10 mins to get 1RM (right wrist still hurting)

progression x1: 53#, 58#, 63#, 68#, 73#, 78 fail
shoes off, then: 73# x 2, 78# x 2, 83# fail x 2

WOD

150 squats............................................10 sets (2x25 - 10x10)
75 KB swings (26#).............................8 sets (5x10 - 1x9 - 2x8)
75 sit ups...............................................3 sets x 25
50 pull ups (jumping 14 in box)........4 sets (2x25 - 1x12 - 1x13)
50 push ups (roller).............................5 sets x 10

for time, then mutiplied by number of sets
22.35 x 30 = 678 **Lower is better

Sunday August 22, 2010

AM Run/Walk

3 min walk
3-1 x 1
4-1 x 7
3 min walk

ice bath

Friday August 20, 2010

CFV AM Adam

Warm-up (I forgot)

Snatch practice (30 mins)
PVC
33# for form and movement *slow from the foor to power position
....................................................*hips/elbows bend, drop under bar
43# x 5
53# x 4/5 Right wrist started hurting
58# x 1/2

Partner WOD - Jessica
8 mins
player 1 box jumps (12 inches)
Player 2 must hold plank or jumpos don't count (I was really solid on these!)

switch as needed about every min

Chiro 8.30 am

BC 50+ hours

Thursday August 19, 2010

8 PM Run

3-1 x 5

Wednesday August 18, 2010

CFV 6 am Adam & John

DROM
Lunges forward/back/lateral
broad jump
bear crawl
forward rolls

Strength - split jerk

33# x5 W-up
43# x 3
53# x 3
63# x 2
73# x 2
83# x 1
93# x 1
98# fail
98# x 1
103# fail x 2

WOD Nancy

5 times
400 m run
15 OH squats (33#) Rx 65#

22.18 (squats sucked)

pm Luna 60

Tuesday August 17, 2010

6.30 am

walk 4 mins
W/r 3-1 x 9 hills
walk 4 mins

Monday August 16, 2010

empty stomach run

walk 4 mins

3/1 x 8

walk 4 mins

no R hammie pain

Sunday August 15, 2010

Rest
Zoo w/Anthony
Work BC 5 hrs

Saturday August 14, 2010

CFV 9 am self-directed

Daniel 25.46 mins

50 pull ups (RR)
run 400
21 thrusters (33# bar)
run 800
21 thrusters
run 400
50 pull ups

12.30 Dr Dan

Play/run @ Wilsonville water park w/Anthony

Friday August 13, 2010

Rest Day

ice hammie (R)

Thursday August 12, 2010

Rest Day

90 min massage
Left hip & hamstring

Wednesday August 11, 2010

CFV 6 am John

Warmup
run 200 2x

PVC

10# med ball vertical throws (2 rounds)
Laying flat on back throw/push med ball up to partner standing on box
10 throws @ 14" (+ partner)
8 throws @ 26" (+ partner height)
6 throws @ 38" (+ partner height)
4 throws @ 50" (+ partner height)

leg circuit 2x while waiting for boxes **did the jumping lunges!!!

Skill - Snatch Technique

practice w/PVC
33# bar 2 x 5 (hang snatch)
43# 1 x 5
53# 3x2
63# 2x2
68# 1 x 3 (sloppy!) john says squat deeper to catch
53 # 2x2 for form

WOD Partner Sprint

With a friend (Tiffiany), complete:

50 Burpees (25)
50 double unders (singles 150.....twice what I need to do!!)
50 AbMat situps (25)

6:56 mins

GOAL: Pull ups by EOY
work on ring rows table top every session

Monday August 9, 2010

CFV 6 am John

Warm up
run 200 m x 2
Bear Complex w/ 33# bar (6 reps each movement**for form)
....dead lift
....power clean
....front sq
....push press
....back sq
....push up **NO roller!

Skill
Hang clean 33# 3x2
....................43# 3x1
Clean............53# 3x1
....................63# 2x1
....................73# 2x2
Back sq........73# 3x1
....................93# 2x1
..................103# 2x1
..................108# 2x1

WOD
10 / 8 / 6 / 4 / 2

Lunges w/ 33# bar (rx 95#)
Hang power clean
8" hop over bar

time: 8.08 mins

PM Run

Walk/run (3/1) 8 rounds = 32 mins

Sunday August 8, 2010

Rest Day

Saturday Aug 7, 2010

Run/walk in Bethany w/ jogger

8 cycles 3/1 had to stop stomach cramps (dairy yesterday?)

Friday August 6, 2010

CFV 6 am John

Warmup
PVC pass thrus
Kip swing
PUs
Jumping Jacks
Jumping Squats
Hand stand practice



Skill
Snatchs
4x2 33# bar for form

switch partners (Jan)
4x2 11# bar + 10#
3x3 41#
2x2 51#
1x2 61#

WOD AMRAP
5 push ups (foam)
10 sit ups
15 squats

RD 1 - 5 mins blindfolded 4 +9
RD 2 - 5 mins w/sight 4 +9

Coffee: h&h, 1 sugar -- 2 cups

Thursday August 5, 2010

weight up 1 #.....thanks Bruce! It was worth it!



1 hour interval run 3/1 @ 4 am (dark run)

COLD bath

Wed. August 4, 2010

Rest day

Bread & Ink for staff meeting--cappichino brownies nummy!

Tuesday August 3, 2010

weight even for 4 days


Walk to Wilson

1 mile run @ Wilson track
11.23.37 (down 1.14.79!)

walk back

AM Yoga

Monday August 2, 2010

6 am CFV Adam & John

Warmup

PVC

(jumping) pus / jumping squats / jumping jacks


Skill

Cleans *partner Becca

Power clean - bar 1 x 3 (33#)
...................... - 53# 2x3
...................... - 63# 1x3

Clean ........... - 53# 2x3
...................... - 63# 1x2

Back Squat . - 53# 1x5
...................... - 63# 1x3
...................... - 73# 1x3

WOD "Jonestown Sprint" running clock

20 push press 45# bar
20 burpee pullups (mod-jumping 10" box)
10 PP
10 burpee pus

time: 6.44

PM Yoga - Hip Flexors

Sunday August 1, 2010

AM Yoga

12.20 Run Leg 1 Hood to Coast

4.75 mi of 5.67 (big waterfall/creek)
3/1 R/W
time 50.24 mins
average time 10.57 mins/mile

2 mile recovery walk @ Trillium Lake w/Wendy

Saturday July 31, 2010

9.30 am run @ Wilson track cool, almost cold

walk to and from .5 mi ea way

3miles in 2x2 walk run intervals
21 intervals = 42 mins / 3 mi = 14 min miles

Friday July 30, 2010

CFV 6am Adam

PVC warmup

Power Hang Snatch *butt out, core firm, pop w/hips
1x5 33# bar only
2x5 43#
1x3 53#

Power Snatch
2X5 43#
1x3 53#

Team WOD Becca & Burt
3 stations, 6 mins each, only 1 player in motion

1) wall ball 10# (ave 12)
2) HPS 43# (ave 10)
3) burpees (ava 8) (SUCK!!!) *last min all palyers in motion!

team total 354 (18 mins)

Thursday July 29, 2010

AM Yoga

155# even

6.30pm

Run/Walk new shoes 75 degreees

4 mins walk
2/2 x 14

6 mins walk

Wednesday July 28, 2010

Rest Day
Buy new running shoes

Tuesday July 27, 2010

156.3!!!!


AM Yoga

CFV 6.3 pm Bridget

warm up
run 400 m / ABCD

Skill
3x5 Power clean from ground
43# 1x3
48# 2xs

3x1 or 2 power clean (full squat)
48# 3x2

3x3 back squat light 53#

WOD girls vs boys
Jessica, Cammie, ?, me

100 cleans @ 75% 43#
best daily time 6.43 mins

cool down stretches

took all reps light in a funky place

Monday July 26, 2010

157# even

CFV 6 am Adam

Warmup

run 400 m
ABCD:

WOD from Games Rd 2 Pyramid Helen

run 1200 m
63 KB swings 9K
36 RR
run 800 m
42 KB swings
24 jumping PU
run 400 m (5 sec rest at turn)
21 KB swings (no rest!)
12 Jumping PU

32.27

Stretch

pm recovery walk 20 mins

Sunday July 25, 2010

Hike w/A 1 hr 20 mins
Newton Rd off of Skyline

4.25pm H2C Leg 13 90 degrees +

12 & Madison to Broadway Bridge 1. 7 mi
back to Steele Brdige croos on lower to Burnside .70 mi
run/walk no more than 2 mins each 13 rounds - 52 mins

Burnside to back to car ............ 1.o5 mi walk remainder

SUCKS!!!!!

Thursday July 22, 2010

Rest Day

Wednesday July 21, 2010

CFV 5.30 pm Adam

AMRAP 30 mins

400 m run
10 knees to ? (waist)
15 foam pus

6 rounds complete + 150 m run

Pumbernickel begal (wheat) runny hose within 2 hours, uh....

Tuesday July 20, 2010

Wii weight: 157.9 .........182 down 26#
8 min walk to track

1 mi run Wilson track 12.38.16

1 lap cool down w/ 30 walking linges on the backside

walk home 10 min


waist 32..............previous 37.5...36
hips 40.5.........previous 45......44
BMI 27.8.....32.7

Monday July 19, 2010

CFV 6 am John

Warmup
run to sidewalk & back
In sequence: KB snatch 9#, OH squat, bring KB down to neck return to OH, stand up -1 rep

5 reps each side

Strenth

Cleans *use hips to propell (like KB swing)
empty bar 3x3 33#
43# 3x2
53# 3x2
63# 3x2
73# 2x1

Back Squat

53# 3
63# 3
73# 3 somewhat heavy, but got it done

WOD 3 rounds for time

21 10# wall balls
24 OH lunges (12 ea side)

9.21 mins **legs sceaming

John on H2C

Train to the majority of the task

Goals: Run OMSI leg soon for time
Run 3 mi of Timberline, then OMSI
If diff >10 mins: add hill work

Sunday July 18, 2010

7.55 am
Leif Erikson Trail from Thurman
Anthony in jogger ~45#

2.5 mi in @ 3/1 walk/run in
44 mins (11 intervals)

rest/snack 3 mins

2.5 mi out 5 intervals @ 2/2 (harder than expected)
4 intervals @ 1/3 W/R
33 mins 9 mixed intervals

Cool down walk w/ A out @ Lower Macley 25 mins

Sat July 17, 2010

Rest Day

Friday July 16, 2010

6 am CFV John

warm up
400 m easy run
500 m easy row
pass throughs

Skill/Strength - Snatch

warm up: 33# bar only - 3 x 5 power snatch from power position
53# 1 x 5 power snatch from same (really more of a clean *not smooth)
43# 3 x 5 (much smoother)
43# 3 x 5 power snatch from hang above knee

Team WOD - Row Your Boat

Row 5K: Each person gets 20 pulls, then 15 sit ups

G v B (Jessica: late no time to ask, Jen:Martial Arts, Rebecca: down hill mt biking)

team time: 24.12: work on transitions

200 m walk cool down

Burt suggested stair raise/lower for shins (H2C)
John suggested limiting downhill running and focus on flat times *follow up

recovery walk 20 mins 1 pm

Thursday July 15, 2010

Walk/Run interval street

3 min...............walk
1 min................run
2 min...............walk
2 min................run
1 min................walk
3 min................run
1 min................walk
3 min................run
1 min................walk
3 min................run
1 min.................walk
3 min................run
6 min................cool down walk

Wed. July 14, 2010

CFV 6 am Filthy 50 (mod to 30) John/Adam

30 supermans
30 Wall ball shots, 10 lb. ball
30 Burpees
30 Double unders (singles 90)
30 Box jump, 14-inch box
30 Jumping pull-ups
30 Kettlebell swings, 18lb.
Walking lunge, 30 steps
30 Knees to elbows
30 Push press, 33 lb. bar

time: 21.36 Adam says doin the whole 50 next time

400 m run to cool down w/Linda (Adam's mom)

Core work: back flat to floor - externed each leg, then both together 10X

Recovery walk 1 pm 25 mins Willamette Path

Monday July 12, 2010

CFV 6 am Adam

Warmup 3X
10 sit up
10 squat
10 push up (foam)
10 kip swings

Skill Cleans/Back Squat

3x3 31#
3x3 41#
4x3 51# 70% of max

WOD AMRAP (as many reps/rounds as possible)

7 mins
7 Med ball cleans 10#
7 butterfy sit ups

7 completed + 5 cleans

Sunday July 11, 2010

24 Machine Intervals

10 min TM walk
10 min Eliptical
10 min recumbant bike
300 m row for thec
10 min TM walk
10 min elip
10 bike
10 min TM (rower occupied)
300 m row
10 min TM cool down

15 min sauna

Saturday July 10 , 2010

8 am 24 TM intervals

8 min warm up walk
20 min 3.0 random
20 min interval 2/2 mins 3.4/4.4 mph
10 min level 3.4 mph
20 min -3.0 incline 2/2 mins 3.4/4.4 mph
20 min level cool down

1 hour 38 mins .................. 3 miles total @ 52 min

15 min suana

Thursday July 8, 2010

AM Yoga

Walk to work (Corbett) 30 m

Rest

Wed. July 7, 2010

AM Yoga



W/R interval 3:1 x 5 + 5 min cool down walk



CFV half hour (traffic)

PP 3x3 @ 61# 3 times

PP 3x3 @ 71# 2 times

Head stand *pu position then walk in and up 2 x

DL 5 @ 53#

DL 5 @ 83#

DL 10 @ 103#

DL 10 @ 123# (hard! hammies ouch)



Mobility

head stands

Tuesday july 6, 2010

AM Yoga

Walk/Run interval 5x
3 min.....1 min
7 mins walk

Monday July 5, 2010

Am Yoga

10 am CFV Adam

warmup partner med balls passes
high ball - throw to the ceiling
find 1 rep max back squat = 71#
3x3 @ 61#

WOD 3x ....... 13.07 min
run 400 m
21 air sq
12 foam roller pu

PM Chiro

Sunday July 4, 2010

Hike with Anthony *no winning yippee!

Pittock Mansion - Wildwood Trail (down) - Upper Maclay (level) and back 1 hr 40 min

Saturday July 3, 2010

Play Day

Walk/play @ Wildwood (Salmon River) w/Anthony

Thursday July 1, 2010

AM Yoga

24 TM intervals

walk @ 3.6 run .....@ 4.8 (27 mins total)

1. ......3m ............ 1m
2. ......2m ............ 1m
3. ......1m ............ 1m
4. ......2m ............ 1m
5. ......3m ............ 1m
6. ......2m ............ 1m
7. ......1m ............. 1m
8. ......6 m .......cool down

Tuesday June 29, 2010

160.9#

Last Academy w/Burt 6.45 am

Warm up on own *row 200 stretch
Practice 9 lifts 11# bar
Front SQ * Back SQ * OH SQ * clean * deadlift * push press * ????
Mini Baseline 300 m row / 20 sq / 15 Sit ups / 10 pu / 5 RR
review 9 lifts w/53# bar for form

Baseline 6.58 mins
500 m row / 40 sq / 30 sit ups / 20 pu (form roller) / 10 RR

8.30 am 90 min w/Luna

Monday June 28, 2010

161.6#
AM Yoga

Academy Session #3 w/ Adam

Squats & PVC shoulders

Review OH front squat, OH squat, plain squat (33# bar only)

Deadlift *butt up more *grip is hook or rotate L/R under *jump foot position

Sumo DL High Pull *bar in a straight path *clear knees before HP *grip is a bit wider than thumbs *pull is expolsive from hips

Review Cleans

Kettlebell swings 26# to full OH position *hips

Burpees *chest to floor NO pu *squat * legs step or hop out *floor *up *walk or hop to squat *stand *jump clap

Wall Ball *good deep squat * push press the ball to line *close to wall

Knees to Elbows *small kip OK *no swing

Shoulder Press (11#) no dip *tuck neck *bar travels in a straight path

Push Press *dip drive *ears forward

Push Jerk when tired *same start/drive *drop under and stand up *feet back to jump position before lowering bar

Push Split Jerk *same start/drive *drop under w/one foot forward *back toe up *front foot step back, back foot forward *feet to jump position before lowering bar (final bar @ 53#0)

WOD 2 rounds 3.55 min

5 Push press or push jerk (53#)
5 Burpees
5 knees to (where ever)
5 wall balls (rd 2 just squats)

Wall shoulder stretch

1.30 20 min recovery walk

Dropped Belly Dance arms hurt Next Fall!!

Sunday June 27, 2010

162.7# Rest

Saturday June 26, 2010

163.1#

PM walk/jog w/Anthony @ Tryon Creek (1.2 mi)

Friday June 25, 2010

163.6#

Thursday June 24, 2010

Rest Day

Nutrition @ CFV

Wednesday June 23, 2010

164.2#
Paleo Day 19

Day 2 Training w/Adam (Burt)

MB Clean
squat, 3-pt extension w/shruge,drop under (rotate hands*stiches don't move)

OLY Cleans 31#
Start position Receive position Name
Hang Power (mid squat) CLEAN *ELBOWS
Hang (full squat) CLEAN
(floor) Power (mid-sq) CLEAN
(floor) (full sq) CLEAN

(grip*fingers over thumbs hip width)

WOD AMRAP
7 mins for numbers 5 rds + 7 +5 +0

7 MB cleans 10# 2 rds full sq, 1 round power, 2 rounds oly power clean
7 push ups
7 situps

Afternoon Recovery Walk 25 mins

Tuesday June 22, 2010

Recovery walk 50 mins

Monday June 21, 2010

AM Yoga

First Training session w/Adam 7 am

Foam roller for sore legs -- BUY ONE!
Squats - narrow stance under shoulders
Push ups - core, arms under shoulders * chest down to arms locked out
Row - power on the pull - arms return first/relax and fold in
Pull ups - jumping *full range of motion
kipping *move head chest *feet are not for momentum
Sit up - core not hip flexers
PVC stretches - front to back * back to front * rolling
OLY Lifts -
Back squat 11# bar *think feet *deep breath hold let out on the rise
front squat 11# bar *think elbows *same breathing

Row 500 metters 2.11.8 really winded!!!

Cool- down Quad stretch W/butt clenched

Belly Dance intro class - 40 minutes of instruction

Saturday June 19, 2010

164.7

AM Yoga

Paleo Day 15

Walk Rock Creek Trail

3.25 mi in 1 hour 5 mins stretch

trying buffalo.....

Friday June18, 2010

Am 165.1#

CFV Adam 6.30 pm
(arrived late and missed part of warm up)

Ladder drill

1) Snatch Balance 5 x 3 bar only and then squats push knees over feet to rise

2) Team WOD: W/Miles & Mauro(?)Finished first, they are AWESOME 13 mins
200 Keg OH Lunges 25
150 KB OH Squats 20
100 Keg Burpees 0
50 KB Turkish Getups 37

3) Keg Shuttle Race (bag weight30#)CRAP!!!! finished 2nd

Cool down stretch

PM 164.7?

Wednesday June 16, 2010

165.3 Wii -.8

Chiro am

PM 20 min recovery walk

Tuesday June 15, 2010

Wii weight 167!!!

Paleo day 11

AM yoga

PM first visit to CFV (Bridget)

DROM
Max box jump 22 inches (x55 = 110)

Baseline 6.33 mins / 10 mins
run 400 m
40 squats
30 sit ups
20 push ups
10 RR

remianing time jump rope (double unders)
count 3 as 1 if singles 180 (60)

total count 170

Sauna 30 mins
PM weight @ 24 168#

Monday June 14, 2010

Am Yoga

Weight 0 change - Paleo Day 10

PM W/R 3-1 x 4 (16 min) + 5 min cool down walk

Saturday June 12, 2010

hike w/A 1.5 mi to Elowha Falls

-.4# 167.1

Paleo Day 9

Saturday June 11, 2010

Walk to/from parade w/A around Blmont neighborhood
Stand 2 hours @ parade

-1.4#

After dinner walk w/A

Thursday June 10, 2010

Walk to Custer Park w/Anthony
Walk back stroller with both kids

Wednesday June 9, 2010

30 min lunch walk

Tuesday June 8, 2010

down .7#

Paleo day 4

FR 6.30 Amanda

10 pass through w/band
10 OHS
5 spiderman
75 jump rope

Skills - 4x:

8/10 body saw
6/8 knees to elbows
5 windmill 2x15/2x20

WOD: 40/20 for 4 rounds with 2 min. rest in between rounds.

Burpees / modified
Figure 8 to hold 15#
Shuttle run
Jack knife / plank
H2H swing / 2x20# / 2x15#

PM walk to Custer Park w/Anthony
Walk back w/both in jogger

Monday June7, 2010

AM Yoga

Missed weight goal.

Paleo Day 3

Lunch walk 30 mins

Sunday May 6, 2010

AM rest

PM Walk/Run
6 rounds 3/1 min 24 mins
6 mins cool down walk

Saturday May 5, 2010

Weight +2#

Coffee BAD Restarting Paleo - Day 1

AM 25 min recovery walk

Friday June 4, 2010

RF 5.30 pm Erin

3x
10 pass through w/ band
10 OHS
75 jump rope

Skills - 5x:

5 1-arm kb push press 2x15# / 3x20#
5 kb plank row all w/big pink
10 weighted sit ups all w/10# plate

WOD: Partner w/Annette

5 rounds 1 min each

1 mi row for calories
Ball slam 3x12# / 2x10# 60

Monday June 1, 2010

167.3 -.4

AM Yoga


PM Recreate (Tina)

10 pass through
10 ohs
5 spiderman
75 jump rope

Skills - 5x: (small class)

3 windmill per side 2x12# / 3x15#
6 (8) knees to waist
8 (12) leg curls

WOD: 20/10 tabata for 6 rounds at each station; 90 sec. rest in between stations.

MB shouldering (20#)
Sprinters lunge (only made 5 rds)
Row
Rope snaps
Sprint

Monday May 31, 2010

Wii -.9
167.8#

Coffee cheat too much sugar, limit to 20 oz


PM walk 3 min / run 1 min x 4 + 3 min walk recovery = 19 min easy stretch

new watch!

Sunday May 30, 2010

8 am walk @ Tryon w/Anthony 1.5 hours

change Wii to 0 for clothes

coffee w/cream 20 oz

Saturday May 29, 2010

AM Yoga
10 min dance video

+.4#

Friday May 28, 2010

-1#
worked 11 hours

Thursday May 27, 2010

AM Yoga

-.4#

Wed May 26, 2010

Walk @ Rhoddie Garden with A ~ 40 mins

Tuesday May 25, 2010

weight even

slept 10 hrs

Monday May 24, 2010

AM Yoga

Back to BC after BB

PM Brisk walk to Zupan's

Tired, achey, Paleo no cheats

Wii -1.1#

Sunday May 23, 2010

Wii -1.5#

AM walk 40 min

Saturday May 22, 2010

AM 30 min stroll

Begin Paleo, coffee cheat

Wii 171.3 dead even from before Breitenbush

Friday May 21, 2010

Rest and leave Breitenbush

Thursday May 20, 2010

Breitenbush work sessions

AM Dig & trowel vault boxes (in snow) 2 hrs
PM Sledgehammer 4-in concrete carry & dump 5-gal buckets of concrete/gravel/dirt 2hrs

Wednesday May 19, 2010

Breitenbush work sessions

AM Sift dirt w/Charlie 2 hrs
PM Shovel & wheel barrow gravel w/Charlie 1 hr (dust)

Tuesday May 18, 2010

Breitenbush work sessions

AM Fuels reduction w/Jordan 2 hrs
PM ditto 1.5 hrs

4.30 Walk 1.2 mi walk Spotted Owl Trail
Run (many rests) out .85 mi walked out last .35 mi

Monday May 17, 2010

AM Yoga

4.30 90 min Yoga (BB)
7.15 2.4 mi walk/run Spotted Owl Trail (BB)

Monday May 17, 2010

Wii weight 171.3#

No gains or loses this week. Think I may have been babying myself because of
the pain from RF on Tuesday.

Vacation!!!!!!!!

Sunday May 16, 2010

AM Yoga

Saturday May 15, 2010

AM Hike/jog with Anthony

Forest Park Lower Macley to the Stone House .60?

Thursday May 13, 2010

PM walk with Jogger (both kids) 40 mins

Wednesday May 12, 2010

AM Yoga STIFF


PM 90 min Massage w/Luna

Tuesday May 11, 2010

RF 6.30am Amanda & Erin coaching feeling DEAD after (IB)

Warm-up 3x
10 pass thru
10 OH squat
5 superman
75 jump rope

Skill 4x
12.5 x 12r/ 15 x 10r / 12.5 x 8r
6 push ups
8 cossack lunges

40/20 90 rest 4x
DB clean and push press 15#
Mt climber
shuttle run
leg curl
jumping pu

1.30pm recovery walk W. Park 25 min (IB)
feeling better a bit of thigh stiffness

Monday May 10 , 2010

AM Yoga

Wii weight 171.5#

Walk Willamette Trail 30 mins

Registured for H2C BC team!

Sat May 8, 2010

Strides for Breast Cancer

2.5 mile fundrasing walk with Anthony walked and carried on my shoulders, Caitlin, Sophia in jogger

Thursday May 6, 2010

AM Yoga

10 min dance video low intensity

Tuesday May 4, 2010

AM Yoga

Monday May 3, 2010

AM Yoga

Sunday May 2, 2010

AM walk 20 mins .65 mi

pulled hammie

Saturday May 1, 2010

Anti-B done

Deposit in for P2C

Still on inhaller

Wii weight am 173.4#

windmills 5# DB, snatches 5#, modified burpees, squats

Monday April 26, 2010

175.5 Wii 178 Dr Office

Bronchitis = DRUGS & rest

Built H2C training schedule!

Sunday April 26, 2010

AM Yoga

Walk ~.65 25 min

Saturday April 24, 2010

AM Yoga

Streching

Wii Weight 177

Still coughing

Tues April 20, 2010

sick

Mon April 19, 2010

Sick

Sun April 18, 2010

Am Yoga

1.2 mile walk break half way at park

sick pm

Sat Fri April 17, 2010

AM Yoga

1.1 mile walk with both kids in double jogger

Fri April 16, 2010

AM Yoga

1 mile walk pushing A in single jogger

Thurs April 15, 2010

25 minute lunch walk

Wed April 14, 2010

AM Yoga

20 min lunch walk

Barre3 Fundamentals

Tues April 13, 2010

AM Yoga

Mon April 12, 2010

AM Yoga

19 Wii games

30 min lunch walk

Sun April 11, 2010

35 minutes Wii games

Wii Weight 180#

Sat April 10, 2010

2 hour walk with Anthony at Roddie Garden

Fri April 9, 2010

AM Yoga

30 minute walk

Thurs April 8, 2010

AM Yoga

20 minute lunch walk

Barre3 Rebound

Wed April 7, 2010

AM Yoga

30 minute lunch walk

Tues April 6, 2010

AM Yoga

25 min lunch walk

Mon April 5, 2010

AM Yoga

30 minute lunch walk

Sun April 5, 2010

Am Yoga

Barre3 Rebound

Sat April 4, 2010

AM Yoga

Sat April 4, 2010

AM Yoga

Tuesday April 6, 2010

AM Yoga

Monday April 5, 2010

AM Yoga
Recovery walk 30 mins .90 mi

Sunday March 4, 2010

AM Yoga

1 hour Barre3 Rebound

Saturday March 3, 2010

AM Yoga

Friday April 2, 2010

Massage 90 min w/Luna

Tuesday March 30, 2010

AM Yoga

Monday March 29, 2010

AM Yoga

Saturday March 27, 2010

Hiking with Anthony @ Tryon Creek

~ 2 hours

Thursday March 25, 2010

AM Yoga

Wednesday March 17, 2010

AM Yoga

Tuesday March 16, 2010

PM @ 24

10 mins elip w/arms
10 mins TM
10 mins up bike
5 mins elip-stair
10 mins recumbant bike
45 mins TM
6 min warmup
1 min jog @ 4.4
2 min
1 min jog @ 4.4
2 min
1 min jog @ 4.4
3 min
1 min jog at 4.4
balance 3.6

weight 180#

Friday March 12, 2010

AM Yoga

Wednesday March 10, 2010

AM Yoga
Chiro
massage 90 mins w/Don

Tuesday March 9, 2010

AM Yoga

Monday March 8, 2010

AM Yoga
Walk in neighborhood 40 mins. ~ 1.10 miles

Saturday, March 6, 2010

AM Yoga
Walk with stroller to park, play w/A, return
~.35 each way, untimed

Friday March 5, 2010

AM Yoga
Walk in neighborhood 40 mins 1.25 mi

Thursday March 4, 2010

AM Yoga

Wednesday 3-3-2010

AM Yoga
Walk in neighborhood
30 minutes .85 mi

Tuesday 3-2-2010

AM Yoga
30 minutes .85 miles

Monday 3-1-2010

AM Yoga
Walk in neighborhood
30 minutes .75 mile

Sunday 2-28-2010

90 minute massage w/Luna

Saturday 2-27-2010

AM Yoga

Friday 2-26-2010

AM Yoga

Thursday 2-25-2010

AM Yoga
Walk half way to work (no hill)

Wednesday 2-24-2010

Am Yoga

Tuesday 2-23-2010

AM yoga

PM Chiro Ryan

PM Weight 177#

Monday 2-22-2010

AM Yoga

Sunday 2-21-2010

AM Yoga

Satuday 2-20-2010

Am Yoga

1.8 mile hike from Newton Rd in Forest Park
1 hr 10 mins really tired

Friday 2-19-2010

AM Yoga

Monday 2-15-2010

178#

Thursday 2-18-2010

AM Yoga 20 mins
PM walk in W Park 20 mins
5 mod burpees

Wednesday 2-17-2010

Am Yoga 20 mins
PM 5 modified burpees
4 knee push-ups

Tuesday 2-16-2010

20 minute walk 1.2 mi AM
PM 90 min massage w/Luna

Saturday 2-13-2010

Walk with Anthony to Pizzicato
1 mile

Friday 2-12-2010

After lunch walk w/Anthony
.5 miles
5 modified burpees

Sunday 2-7-2010

Neighborhood walk 35 mins ~1.2 miles

Tuesday 2-9-2010

24 Hour

Monster Eliptical thingy - 5 mins
Treadmill flat 15 mins

Weight 178.5

Monday 2-1-2010

Rest/Sick day

Sunday, January 31, 2010

33 minutes easy treadmill
10 minutes sauna

Diet:

1/2 coffee
decrease white flour

Sat Jan. 30, 2010 Recommitting

40 mins easy treadmill
12 mins sauna
183 #

Diet:

1/2 usual coffee
limit white flour

Tuesday January 19, 2010

Yoga 20 mins

Monday January 18, 2010

Yoga 20 mins
Walk to work - stairs

Sat Jan. 16, 2010

Throw and stack wood; split 1 box kindling.

Wed 1-13-2010

Massage with Don 1.5 hours

Monday 1-11-2010

35 mins treadmill
10 mins reumbant bike

182#

Sunday 1-10-2010

Walk to BC office.

Saturday 1-9-2010

Lower Macleay Creek hike with Anthony ~ 1.5 miles

Wed 1-6-2010

@ 24 hour

10 mins on monster eliptical
20 mins on treadmill
5 mins streching
10 mins recumbant bike

Tuesday 1-5-2010

15 min walk

Monday 1-4-2010

20 min walk W Park