Monday May 30, 2011

9.30am run

4 miles in 45.09 mins. Up, down, and around Terwilliger

PS: slight ankle roll at mile 2-2.5 no real pain

Sunday May 29, 2011

Rest and foam roll

Saturday May 28, 2011

Share fundraiser at CFV 9 am

5 events with Cyndi and Lori

1) AMRAP in 15 mins BB Complex
10 DL / 10 Cleans / 10 FS @ 63#
......15 rds...I was on DL & FS..reps of 5

2) Block Party
......each team member runs 1 lap ~ 720 m
.......11.xx mins

3) Sandbags and a sled
shouldered then walked short course w/60# then 30# (ran) then 25# plate a little sled pushing

4) Tire flip 5 mins
......62

5) GI Jane
.....200 burpees pullups (mine where jumping)
...10 each for 130...then 5 each for 70

Potluck

home for 10 min cold bath

Friday May 27, 2011

CFV 6 am Adam

Power Cleans 2-2-2-2-2
53#...63#...73#...83#...88#F...88# (PR)

Baseline 6 min flat
500m row
40 squats
30 sit ups
20 pushups (foam roller_
10 pullups (green)

Tabata double unders
low 6 high 9

Tuesday May 24, 2011

PM run 26 mins

Monday May 23, 2011

CFV 6 am Adam


Warm up DUs, rope climb practice (just the foot hold and 1 pull), wall walk handstands


1) Back Squat 6 x 10--Increase load every set

63#--83#--93#--108# (4)--103# (6)

2) 10-1 pyramiad for time:

Kettlebell Swings (26#)

Toes to Bar Rd 10-9 then GHD 8-1


Time 7.27 (?)

Massage/Chiro PM

Sunday May 22, 2011

AM Ran ~2.8 in 31.48

Wed May 18, 2011

CFV 6.30 pm Adam

1) Single Leg Deadlift 4-4-4-4-4
53# 4/4...63# 4/4...73# 4/4...83# 2/2 (L Leg fail) back to 73# 4/4
Between each set, complete 4 max height wall balls
14# @ ~ 9'

2) "Nancy"5 rounds:

400m run
15 OH squats, 95/65

Modified OH Sq:
Rds 1,3,5 OH sq w/5# pipe
Rds 2,4 GHD

Time: 16.48

Tuesday May 17, 2011

AM 20 min run, 1/2 mi walk cool down

PM Luna 75 min

CFV 6 am Adam

5:00 AMRAP 3 rds +10 box jumps
10 Box Jumps 16'
10 Push-ups foam roller
5:00 Rest

4:00 AMRAP 3 rds
10 DB Thrusters 12 #
10 Pull-ups (RR)
4:00 Rest

3:00 AMRAP 1 rd + 10 +8
10 Burpees
10 KB Swings 26#
3:00 Rest

2:00 AMRAP
Double Unders 18 in 1.20
2:00 Rest

1:00 AMRAP
Row (for calories) 15

May 15, 2001

1 pm 2 mile run 22.04 min

Friday May 13, 2011

6 am CFV Adam

1) Partner WOD w/Laura

50 Sandbag Get-ups (30# 10 ea x 5)
400m Sandbag run (E w/SB, Laura ran along)
50 Toes through rings (subbed RR / 10L 15E x 2)
100 Ballistic Situps (10 ea @ 10# x 10)
50 Toes through rings400m (subbed RR / 10L 15E x 2)
Sandbag run (Laura w/ SB ran along)
50 Sandbag Get-ups (30# 10 each x 5)

One partner works at a time, partition the reps between you however you wish.
Time: 27.42

Wed. May 11, 2011

AM walk to work

CFV 5.30 pm Adam

Hockey Night in Canada

10 rds

30 sec WB @ 10#
30 sec slams ball @ 8#
rest 2 mins

1. 13/15
2. 14/15
3. 15/14
4. 13/14
5. 14/14
6. 13/13
7. 14/13
8. 13/14
9. 13/12
10. 13/15
Totals: 135/139

Tuesday May 10, 2011

15 min run, 5 min cool down walk.

Monday May 9, 2011

CFV Adam 6 am

1) Thruster 3-3-3-3-3 partner Laura

11# - 16# - 21# - 31# - 41# - 51# - 61# - 66# (all @ 3 reps)

2) "Med. Ball Mary"AMRAP 12:00

800m med ball run 10#
12 mins
5 HSPU (pu on foam roller)
10 Pistols (down to 16" box)
15 Pull-ups (RR)
800m med. ball run 10#

Chiro 6 pm

Sunday May 8, 2011

Mother's Day

Cinco De Mayo race volunteer
food & beer

Thurs. May 5, 2011

5 pm Luna 90 mins

Wed. May 4, 2011

CFV 4.30 pm Adam & Steve

5 Rounds

400 meter run
21 squats w/ 14# ball
15 box jumps @ 14" (side pain still)
7 sit ups

Time: 27 mins

Monday May 2, 2011

CFV 6 am Adam

DL prograssion in 10 mins
45# x 5, 75# x 3, 95# x 3, 115# x 3

DL 2x on the minute w/ partner Laura
115# x 2 x 3 rds
125# x 2
135# x 2
145# x 2
155# x 2

2) 5 rounds Alternate rounds with a partner.

5 Deadlifts, 50 -70% of 1RM (95# for today)
10 PUS -- Subbed DB bench press @ 15# each
*due to pain in left abdomen from Th pus
200m sprint

Rd 1 -- 1.59
Rd 2 -- 1.58
Rd 3 -- 2.05
Rd 4 -- 2.04
Rd 5 -- 2.15

PM walk 1.75 mi