A friend is organizing a half marathon for her Physical Therapy business. I have decided to try it out. Since I haven't much felt like being around people, haven't felt like going to CrossFit, so running is solitary. I will hopefully get in some CrossFit and running next week.
7/21/11 - treadmill - 4 miles in 53:31
7/26/11 - treadmill - 4 miles in 52:38; 4.5 in 59:28
8/2/11 - treadmill - 4 miles in 54:45 (my legs/calves were cramped and angry. Could not run much, mostly walked fast.)
Thursday, August 4, 2011
Mondays 7/11/11 and 7/18/11
Got some bad news about my mother and her health. This has caused me to hibernate a bit. Haven't much felt like going to the gym.
Monday 7/11/11
1 rep max press
15k - 20k - 24k -28k - 30k - 31k
5 - 5 - 5 - 3 - 3 - Fail
THEN
3 rounds best effort
100m sprint (1 hill up and down)
10 ring rows
Press was not a PR.
Backsquat PR! Last score is 57kg on 080510.
then
"Moonboots!"
21-18-15-12-9-6-3
push press - 25kg Rx
jump over bar (back and forth = 1)
16:12 Rx
Monday 7/11/11
1 rep max press
15k - 20k - 24k -28k - 30k - 31k
5 - 5 - 5 - 3 - 3 - Fail
THEN
3 rounds best effort
100m sprint (1 hill up and down)
10 ring rows
Press was not a PR.
Monday 7/18/11
5 rep max backsquat
15kg - 5 fine
35kg - 5 fine
45kg - 5 ok but harder
55kg - heavy, maybe should have done 50kg
60kg - hard, but did it. Get chest up!
61kg - FAIL - got one, but wasn't gonna make any more
Backsquat PR! Last score is 57kg on 080510.
then
"Moonboots!"
21-18-15-12-9-6-3
push press - 25kg Rx
jump over bar (back and forth = 1)
16:12 Rx
Tues 6/28 and Thursday 6/30/2011
Workout
Tuesday 6/28
10 to 12 rounds for best form
5 push ups
10 second handstand
Thursday 6/30/11
CrossFit Games Open 11/2
AMRAP in 15 minutest
9 deadlifts 45kg (Rx)
12 pushups (used knees to keep plank)
15 box jumps 18" (20" Rx)
5 +36 (9 box jumps)
Tuesday 6/28
10 to 12 rounds for best form
5 push ups
10 second handstand
Thursday 6/30/11
CrossFit Games Open 11/2
AMRAP in 15 minutest
9 deadlifts 45kg (Rx)
12 pushups (used knees to keep plank)
15 box jumps 18" (20" Rx)
5 +36 (9 box jumps)
Thursday 6/23/11
Workout
3 individually timed rounds:
500m row
30 box jumps 18" (24" Rx)
1- 3:36
2- 3:48
3- 3:54
3 individually timed rounds:
500m row
30 box jumps 18" (24" Rx)
1- 3:36
2- 3:48
3- 3:54
Tuesday, 6/21/2011
Workout
For 10 minutes, 30 second handstand, 30 sec rest.
First 5 minutes on wall, 2nd five on 24" box.
then max in 2 minutes (each station)
18" box (tire) jumps - 34
4 foot broad jumps - 42
10 lb slam balls - 54
TOTAL - 130
there was supposed to be a 2 minute rest between the 2 minute things, but we were short on time and did not rest.
For 10 minutes, 30 second handstand, 30 sec rest.
First 5 minutes on wall, 2nd five on 24" box.
then max in 2 minutes (each station)
18" box (tire) jumps - 34
4 foot broad jumps - 42
10 lb slam balls - 54
TOTAL - 130
there was supposed to be a 2 minute rest between the 2 minute things, but we were short on time and did not rest.
Tuesday, June 21, 2011
Saturday 6/18
Workout
Fight Gone Bad! Rx
We used kettle bells for the SDHP. Mine were pretty ugly by the time I got to the end. Still, this was +15 better than the Fight Gone Bad I did in 05132011. Wall balls, SDHP, and jumps were much better, but push press was much lower.
Fight Gone Bad! Rx
| Round 1 | Round 2 | Round 3 | |
| wall ball shot 14# | 10 | 8 | 8 |
| SDHP 25kg | 13 | 10 | 14 |
| box jump 18" | 22 | 18 | 18 |
| push press 25kg | 14 | 11 | 11 |
| row for cal | 8 | 8 | 7 |
| Round Totals | 67 | 55 | 58 |
| Total | 180 |
We used kettle bells for the SDHP. Mine were pretty ugly by the time I got to the end. Still, this was +15 better than the Fight Gone Bad I did in 05132011. Wall balls, SDHP, and jumps were much better, but push press was much lower.
Saturday, June 18, 2011
Friday 6/17
Workout
none
Diet
8:15a: 1 scotch egg, strawberries, black coffee, 2x fish oil
12:15p: flank steak, raw green cabbage, 2x fish oil
2:00p: orange juice
6:15p: sauteed beef and green beans
7:00p to 9:00p: 2 glasses of beer at NW Brewers Festival
10:00p: rest of the leftover flank steak, almonds
BONUS:
sleep: 8 hours
water: 80oz
fish oil pills
none
Diet
8:15a: 1 scotch egg, strawberries, black coffee, 2x fish oil
12:15p: flank steak, raw green cabbage, 2x fish oil
2:00p: orange juice
6:15p: sauteed beef and green beans
7:00p to 9:00p: 2 glasses of beer at NW Brewers Festival
10:00p: rest of the leftover flank steak, almonds
BONUS:
sleep: 8 hours
water: 80oz
fish oil pills