AM Yoga
Chiro am Ryan
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Monday, August 29, 2011
Monday August 29, 2011
CFV 6 am Adam & Karen
Blue band Chest to bar
rounds complete 9
20:00 AMRAP
5 pullups
10 push-ups
15 sit-ups
As performed:
15# DB PP
Box PUsBlue band Chest to bar
rounds complete 9
Sunday August 28, 2011
Hyped on caffine -- feel good most of the day
cleaned & washed van
clean, wash, & vac car
cleaned & washed van
clean, wash, & vac car
Saturday August 27, 2011
H2C Leg 28 -- 4.40 am
4.2 miles slight uphill
55 mins
Pace 13.03 (overall for all 3 12.05)
4.2 miles slight uphill
55 mins
Pace 13.03 (overall for all 3 12.05)
Friday August 26, 2011
Leg 4 -- Hood to Coast 6.56 am
some rain
Mt. Hood Grocery to RR on Hwy 26
7.18 miles 1 hr 18 min
Pace 10.55
ran the first 4 miles no breaks
then break every mile
Leg 16 -- 6.13 pm
HOT 85ish
Weight station Hwy 30 to Sacpoose
4.10 miles 54 mins
Pace 13.09
mentally hard, hot, loud, lots of walk breaks, misjudged mileage and very dishartend at mi 3
some rain
Mt. Hood Grocery to RR on Hwy 26
7.18 miles 1 hr 18 min
Pace 10.55
ran the first 4 miles no breaks
then break every mile
Leg 16 -- 6.13 pm
HOT 85ish
Weight station Hwy 30 to Sacpoose
4.10 miles 54 mins
Pace 13.09
mentally hard, hot, loud, lots of walk breaks, misjudged mileage and very dishartend at mi 3
Thursday, August 25, 2011
Wednesday, August 24, 2011
CFV 6 am Adam
Filthy 50 - H2C version 'Terrible Twenty'
6...20 Box jumps, 24/20 inch box [16"]
8...20 Jumping pull-ups
7...20 Kettlebell swings, 1 pood [26#]
10...20 steps Walking Lunge,
9...50 Knees to elbows
1...20 Push press, 33pounds
2...50 Back extensions
3...20 Wall ball shots, 20/14 pound ball [10]
4...20 Burpees
5...20 Double Unders
Time: 14.27
.5 mi run with Burt and stretching
Filthy 50 - H2C version 'Terrible Twenty'
6...20 Box jumps, 24/20 inch box [16"]
8...20 Jumping pull-ups
7...20 Kettlebell swings, 1 pood [26#]
10...20 steps Walking Lunge,
9...50 Knees to elbows
1...20 Push press, 33pounds
2...50 Back extensions
3...20 Wall ball shots, 20/14 pound ball [10]
4...20 Burpees
5...20 Double Unders
Time: 14.27
.5 mi run with Burt and stretching
Tuesday, August 23, 2011
Monday, August 22, 2011
Sunday, August 21, 2011
Saturday August 21, 2011
Rest
Met w/CFV girls for H2C
3 hours walking at WildWood Rec
Drive H2C Leg 4
Met w/CFV girls for H2C
3 hours walking at WildWood Rec
Drive H2C Leg 4
Friday, August 19, 2011
Friday August 19, 2011
1 mile run from CFV
6 am Adam
Partner WOD w/Donna *strategy 7 reps and switch
10:00: Establish a 1RM jerk
45#...65#...75#...85#...95#...105Fx2...100Fx1
5:00: Wall Balls 10# [112]
5:00: Ballistic Sit-ups 10# [44]
5:00: Box jump-overs 14" [84]
5:00: Muscle-Ups/Pull-ups blue [66]
One partner works, one rests.
6 am Adam
Partner WOD w/Donna *strategy 7 reps and switch
10:00: Establish a 1RM jerk
45#...65#...75#...85#...95#...105Fx2...100Fx1
5:00: Wall Balls 10# [112]
5:00: Ballistic Sit-ups 10# [44]
5:00: Box jump-overs 14" [84]
5:00: Muscle-Ups/Pull-ups blue [66]
One partner works, one rests.
Wednesday, August 17, 2011
Wednesday August 17, 2011
1 mile run from CFV (new shoes)
CFV 6 am Steve
Games Event Rope Climb/Max Clean
2:00: max 15' rope climbs (rop rows 3=1 got 12)*
2:00: one rep max clean (63#...73#...83#...88#F)
*need to work on the feet for rope climbs
Low back pain,
CFV 6 am Steve
Games Event Rope Climb/Max Clean
2:00: max 15' rope climbs (rop rows 3=1 got 12)*
2:00: one rep max clean (63#...73#...83#...88#F)
*need to work on the feet for rope climbs
Low back pain,
Tuesday, August 16, 2011
Monday, August 15, 2011
Friday August 12, 2011
up early 1.25 mi run from CFV
CFV 6 am Adam - Team WOD 'pick a girl'
Steve & Lori
Diane 21-15-9
DL @ 155# (used 105#)
Hand stand push-ups (did knees)
CFV 6 am Adam - Team WOD 'pick a girl'
Steve & Lori
Diane 21-15-9
DL @ 155# (used 105#)
Hand stand push-ups (did knees)
Monday August 15, 2011
CFV 6 am Adam
Front squat warmup
33x5...53x5...63x5 run 400m
73x5...83x5 run 400m
WO 5 rounds with 3-6 mins recover between
Front squat 83# x 5
run 400 m
Rd 1...2.48
Rd 2...2.50
Rd 3...2.43
Rd 4...2.37
Rd 5...2.16 chasing Jessica!
PM interval run 45mins 8/1.5 distance = 3.8 miles
15 min cold bath
Front squat warmup
33x5...53x5...63x5 run 400m
73x5...83x5 run 400m
WO 5 rounds with 3-6 mins recover between
Front squat 83# x 5
run 400 m
Rd 1...2.48
Rd 2...2.50
Rd 3...2.43
Rd 4...2.37
Rd 5...2.16 chasing Jessica!
PM interval run 45mins 8/1.5 distance = 3.8 miles
15 min cold bath
Sunday August 14, 2011
Hike in the gorge just over Bridge of the Gods and West 3 miles.
Two Chiefs Trail was the plan but must have misread the directions.
Did about 5 mile with 2 miles being El gain of about 1700 feet. 1 mile on flat trail (correct trail?) on descent.
Time ~1. 45 hrs
Two Chiefs Trail was the plan but must have misread the directions.
Did about 5 mile with 2 miles being El gain of about 1700 feet. 1 mile on flat trail (correct trail?) on descent.
Time ~1. 45 hrs
Thursday, August 11, 2011
Tuesday, August 2, 2011
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