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
Saturday, July 31, 2010
Friday, July 30, 2010
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)
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
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
155# even
6.30pm
Run/Walk new shoes 75 degreees
4 mins walk
2/2 x 14
6 mins walk
Tuesday, July 27, 2010
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
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
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
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
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!!!!!
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!!!!!
Friday, July 23, 2010
Wednesday, July 21, 2010
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....
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
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
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
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
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
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
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
Saturday, July 17, 2010
Friday, July 16, 2010
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
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
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
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
Wednesday, July 14, 2010
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
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
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
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
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
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
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
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
Wednesday, July 7, 2010
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
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
Monday, July 5, 2010
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
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
Sunday July 4, 2010
Hike with Anthony *no winning yippee!
Pittock Mansion - Wildwood Trail (down) - Upper Maclay (level) and back 1 hr 40 min
Pittock Mansion - Wildwood Trail (down) - Upper Maclay (level) and back 1 hr 40 min
Thursday, July 1, 2010
Thursday July 1, 2010
AM Yoga
24 TM intervals
walk @ 3.6 run .....@ 4.8 (27 mins total)
- ......3m ............ 1m
- ......2m ............ 1m
- ......1m ............ 1m
- ......2m ............ 1m
- ......3m ............ 1m
- ......2m ............ 1m
- ......1m ............. 1m
- ......6 m .......cool down
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