monday

10 rds
50x step ups
5x sandbag get ups each side
mini leg blas

3 rds
20/20 push press rest OH with dbells

mtb ride

ride at Sansom...
2 laps about 9 miles...
felt good

before work

10 min sand bag get up @40#

3rds 20/20
push press, rest in OH hold @20# dbells

70 get ups
15, 13, 10 reps

ride to work 9 miles on the mtb... avg 17.5!

friday

5 rds
2 min step ups
20x sit ups
30/5/30 side bridge push ups other side bridge
10x slasher each side @ 30#
10x DL @ 115#

4 rds
5x mr spectacular @ 20# dbells
5x broad jumps
5x slasher to halo each side @ 30#

thursday

4 rds
barbell complex @65#
6x push ups
10x weighted sit ups@ 45#
30x step ups

4rds
8x dl @ 115
mini leg blaster
8x push press

8 minutes- 20 sec max reps of each until time is up
sit ups
supermans
sit ups
plank
sit ups
bicycle kicks
sit ups
mtn climbers

2's day

6rds 30 sec at each
toe touch to 4" step
sit ups
push ups
supermans
speed skater
dead hang from rings
hold in up postion of dip on rings
30 sec rest
then...
5rds
8x dl @ 115#
5x jump squats
5x pull ups
then...
run 1 mile

monday night

6 rds
8 x hang cleans 65#
50 step ups
6x alligator push ups

black friday

sansom park with joey

15miles total riding to and from trail.

monday

10 min row warm up
10 min run easy-ish pace 1.15 miles
10 min 30/30 bike sprint
1 mile run 6:57

5 rds
15 back ext
30 sec plank

4rds
20/20 push press/ rest with weight in OH hold 10#
reps 20, 20, 23, 25,

5rds 30/30
sit ups/5 push ups during 30 sec rest

didn't know what i wanted to do to work out... so this mess of a workout is what happened.

Saturday morning!

5k row... 19:25
just tried to keep a sub 2:00 min 500 pace. Sadly, this was harder than i anticipated. I wasn't completely dead after this, but not too far from it. 1st time to row this distance since probably july and only 2nd or 3rd time on the C2 since then.

12 rds
20/20 bike sprints

monday

cfe wod

20 mins amrap
row 200m rest 30 sec

lost count of my rds at 10... that was about 10 - 11 mins in...

sunday

mtb ride @ cedar hill. 2 - 8 mile laps.

hockey.

1 assist, 1 post, 1 called back goal, 1 penalty. legs felt pretty good considering the 16 miles @ cedar hill.

run... if you can call it running

2 miles with the mrs super easy slow pace in 5 fingers. Calves were sore by the end of it.

23:00

sunday hockey

i felt terrible,
played half decent...
3 goals 1 assist.

40 minutes of terrible fitness

5 rds (25 sec work 5 sec to switch between exercises)
L sit
hang squat cleans 65#
push press 65#
static OH hold 65#
mtn climbers
front plank

30 sec each with 30 sec rest. during rest do 5 push ups
supermans
tuck sit
knees to elbows
front plank
sit ups
right side plank
atomic sit ups
left side plank

6 rds
mini leg blasters
run...
rest 1 min between rds

sansom park and practically nothing at home

rode to the trail 5.3 miles

rode the trail 11.93 miles

rode home 5.3 miles

total 22.53 miles total time 2:05:16

would have ridden longer but it started raining, not much at first, but then the sky opened up.

At home later abs/ push ups 30 sec of each 30 sec rest. during rest do 5 push ups
supermans
tuck sit
knee to elbow
plank on rings (feet at same height as hands)
sit ups
plank left side
atomic sit ups
plank right side

Was dead after 40 push ups. horribly out of shape.

Sunday

Hockey... 2 assists... legs were gone after the second period...
after,
Cedar Hill with ash on her new bike...
3 laps of the 3 mile trail making adjustments on her bike after each lap. even though she was really tired, her 3rd lap was the fastest by almost 2 minutes. so, the adjustments paid off and she is getting familiar with her new bike.

sunday...

hockey...
3 goals 2 assists

cedar hill

rode at cedar hill with the mrs.

12.5 miles mostly recovery pace

Wednesday

4rds
bike 30/30
30 sec wall sit
10 push ups
4rds
bike 30/15.
30 sec wall sit
10 push ups
4rds
bike 15/15
30 sec wall sit
10 push ups

run at sansom park for 45 mins.

Saturday

5K run ... 22:34.8 not bad, but not good.

last wednesday

8 rds
5x 95# hang squat clean- jump out of the squat, feet come off the floor
3x pull ups
5x push ups

45# OHS/30 sec dead hang from rings
10/30 sec, 9/30 sec, 8/30 sec, 7/30 sec, 6/30 sec, 5/3o sec

2 rds

25 sit ups
25 leg lifts
50 back extensions

Thursday

3 rds
5x FS 95#
wtd sprint 50ish lbs 25m fwd& bkwd
5x PP 95#
3x pull ups

ride 1 mile

3 rds
lunges 25m fwd/bkwd
5x squat jumps
5x PP 95#
3x pull ups

ride 1 mile

3rds
OH walk 45# 25m down and back
5x broad jumps
5x shoulder press 45#
3x pull ups

ride 1 mile

sunday arsenal hockey

first game of the season. we won 9-6
me 3 goas 3 assists.
not in hockey shape!

yesterday

15, 14,13,12,11,10,9,8,7,6,5,4,3,2,1

burpees
horizontal pull ups
kb swings
box jumps
sit ups

43:04

thursday

warm up
5 min row

3 rds
barbell complex @ 60#
6x tabata row
1x mini leg blaster

then

10 rds
30/30 row over 150m each work interval

big 24

warm up
5 min row

5x snatch
5x clean
5x oh squat
@45#

8 rds
The exercise
65, 85, 95, 105, 95, 95, 95, 95
5x box jump 30"

8 rds
power clean push press
65, 85, 95, 95, 95, 95, 105, 105,
5x knee jumps

8 rds
squat clean
65, 85, 95, 95, 105, 105, 105, 105

2 rds
knee jump+
squat jump+
2x jumping lunge+
2x push press+
OHS all @ 45#

make it hurt

5 min row Warm Up
20x Squat
10 xJump Squat
10x goblet squat @ 35#
5x knee jump @ 45#

20x OHS @ 45# +
20x Deck Squat @ 25# KB +
30x Front Squat @ 95# +
30x KTE +
40x Back Squat @ 95#
40x Sit-up +
50x Goblet Squat @ 35# +
50x Sit-up

10x DL @ 115#
30 sec plank
20/10 pp 2 rds
30 sec plank walk up

1st day back in cali

10 rds
30/30 row 150m

3 rds
5x curtis p's
10 squats
10 jump squats
10 tuck jumps
5 knee jumps
3x 20/10 shoulder press (rest with arms OH)

2 rds
10 dl @ 135#
10 box jumps to 24" box

last night and this morning

warm up5 min row
3 rounds1000m row rest half time of interval

3 rounds
20x squats
10x squat jumps
5x tuck jumps
5x knee jumps

3 rounds barbell complex @75
#6x dl
6x row
6x hang clean
6x front squat
6x push press
6x back squat
6x push ups

6 rounds
30/30/30toe touch to 12" box
speed skater over 12" box
5x thrusters @ 65# rest remaining time till 30 sec is done
July 9, 2010 11:12 AM

Conrad said...
this morning before work...
warm up
row 10 mins

row hard 10 mins

10 rounds
30/15bike sprint/ easy pedal
right into
4 rounds 20/10bike sprint/ easy pedal

3 rounds 30/20/10
back extension/30 on ,push press/20 onarms remain OH for 10 sec

then knees to elbows/ 30 onpush press/20 onarms remain OH for 10 sec

3x 1:30 plank 1:00 rest

getting back to it

row
1000m rest 1/2 time
750m rest 1/2 time
500m rest 1/2 time
250m rest 1/2 time
125m rest

ride
10 rounds30 on/30 off

4 rounds
30 on/30 off push press 15 dbells rest with arms OH
reps 26,21,18,16

5 rds 30 on/30 off burpees
reps 8,9,8,9,8
right into
5 rds
20 on/10 off burpees
reps 5,4,4,4,4

hadn't done burpees in a long time... i suck.

yesterday

5 min row warm up

3 rds

20- 35# back extension
20 push ups

3 rds
10x mr spectacular
15x sit ups

row/ rest 1:1
250
500
750

then
75
150
300

two days in to COM

yesterday

5 rds
mini leg blaster
10 push ups
10 sit ups

3 rds 30 sec on 30 sec off w/ 5 push ups
wall sit
plank
mtn climbers
plank walk up

tabata sprints


today

2000m row 7:29

it's been a while

i've been doing lots of tabata... not much else. rode with mackey yesterday... smoked him up rogers rd climb... that felt good... getting fatter.

wednseday

2 rounds
mobility complex
plyo complex

1) 8 Rounds
3x "The Exercise" hang squat snatch+overhead squat
Instep Stretch

me 65/75/85/95/95/95/95/95
ash 45/50/55/60/60/60/60/60

(2) 8 Rounds
3x Power Clean + Push Press
Pigeon Stretch
me 95/105/115/135/135/135/135/145
ash 50/55/60/75/75/75/75/75

(3) 8 Rounds
3x Squat Clean
Hip Swivel
me 115/125/130/135/135/135/135/140
ash 55/60/65/70/75/80/85/85

Monday

10-9-8-7-6-5-4-3-2-1 For Time
Stepups x10 (M-45#, W-20#)
Renegade Man Makers (M-15#, W-7.5#)
weighted sit ups m-45#, w-25#

ash accidentally stopped her stopwatch during the renegade man makers... so we have no idea what our time was, but it felt way faster than the first time we attempted this workout.

saturday

race for the cure 5k

Ash had a few beers and mexican food the night before... it didn't sit well for the race. She still had heavy legs from lifting the other day too.

26:37

last night...

big 24
last night,
1) 8 Rounds3x "The Exercise" hang squat snatch+overhead squat
Instep Stretch
me 65/75/85/95/95/95/95/95
ash 30/35/40/45/50/55/55/55

(2) 8 Rounds3x Power Clean + Push Press
Pigeon Stretch
me 95/105/115/120/125/130/135/140
ash 50/55/60/65/70/75/75/75

(3) 8 Rounds3x Squat Clean
Hip Swivel
me 115/125/130/130/130/135/140/135
ash 55/60/65/70/75/80/85/85

wednesday...

5 rounds
mini leg blaster
weighted sit ups @ 45#, ash 30#
30 sec plank walk up

5 rounds
barbell complex
5 min :30 on/:30 active rest bike sprint
:30 wall sit
:30 plank

barbell complex= 6x each... dl, upright row, hang cleans, front squat, push press, back squat, and push ups)
1st rd @ 65#, ash @ 35#
2nd rd @ 75#, ash @ 40#
3rd-5th rd @ 85#, ash @ 50#

Saturday

10-9-8-7-6-5-4-3-2-1

weighted step ups 45# x 10
scotty bob @ 15#
weighted sit up @ 45#

pretty brutal...

44:56 me

46:50 ash

thursday

6 rds
6 goblet squats @ 45#
8 broad jumps

10-9-8-7-6-5-4-3-2-1

kbell piston press @30#
goblet squats @30#
box jump
burpees
horizontal pull ups

monday

3 rds

5x wall squats
10x squats
30m lunges 15 fwd 15 bkwd
30 bear crawl 15 fwd 15 bkwd


2 rds kbell complex with 30 lb kb

10x RTW (both ways)

10x Figure 8 (Front to Back)

10x Figure 8 (Back to Front)

10x Goblet Squat

10x Two Hand Swing

10x Standing Halo (both ways)

10x One Hand Swing (each hand)

Sunday

big d half for ash & 5k for me

my time... 20:43 tied for 10th overall

ash 2:04:15 pr by 2 mins!

thursday

rode 48 miles easy pace (windy as hell) 3:12:27...

yesterday

i rode 38 miles... easy pace, just trying to start building my base again :(
2:38:45... i could feel it in my legs as i rode to work today :(

last weak?

yeah it was pretty weak...

rode to bobby's in coppell to work at npk on tues and wed.
i was prett dead after that... 99 miles... that also makes me very sad, my cycling base has seemed to dissapear. thats what i get for riding 40 mins at an easy pace to work... though that woulda helped... nope!

tuesday

warm up 5 min row

3 rounds
60 step ups to 24" box
15 kb swings @ 45#
15 push ups
12: 43

10 -9-8-7-6-5-4-3-2-1
hang power cleans @ 95#
weighted sit ups @ 45#
deadlift @ 95#
box jump to 30" box
22:04

3 rounds
60 step ups to 24" box
15 kb swings @ 45#
15 push ups
14:59

Sunday

quick workout...
3 rds
20 squats
10 jumping squats
20 lunges (10x each leg)
5x knee jump to tuck jump

3 rds barbell complex @ 65#, ash @ 35#
6x straight leg dl
6x row
6x push press
6x OHS
6x bicep curl
6x clapping push up

called it day after that...

Friday

10 rds
run 200m/30 step ups @ 30 lbs to 18" box
10x squat cleans @75#, Ash around 40#
10x wtd sit ups
30 sec rest

me 30:09, ash 37:39

5 rds
10x kneeling slasher to halo @ 20lbs
1 min plank, feet elevated 12"
10x russian twists

2 rds
5ox glute leg lifts
30x shoulder hand jobs

go for a run...

I ran for an hour, how long did you run...
I covered about 5.5ish miles... pretty easy pace, sprinting up the hills though.

taco tesday!

10 minute row warm up

10 rds
250m row
10 burpees

20:34

i think i did 11 rds...

then, later at night...

6 rds
500m row
10 clean, squat, then press 1st 2 rds at 80lbs, last 4 rds at 90lbs
10 clapping push ups

35:09

sa"turd"ay

This summary is not available. Please click here to view the post.

row till it hurts...

10k row...

2000m sprint to start off 7:18

2000m acitve recovery before the...

1000m sprint 3:25

keep rowing till i finish 10k

10k time 40:17

3 rds barbell complex

6x dl

6x row

6x hang clean

6x front squat

6x push press

6x back squat

6x push ups

weight @ 65#, 75#, 85#

yesterday

run...

I ran for 52:31. Through Westover Hills...pretty hilly stuff.

trying to figure it out...

Morning WOD

2000m row
7:28... pretty beat from last nights workout

Evening WOD...

2 rds tabata style (20 sec work 10 sec rest)each minute is 20 sec of 10m sprints, 10 sec rest, 20 sec next exercise, 10 sec rest. sprints as many 10m sprints as possible in 20 sec.
sprint, tuck jump
sprint, air squat
sprint, broad jump
sprint, burpees
sprint, push ups
sprint, plank walk ups
sprint, mtn climbers
sprint, sit ups
5 min rest

1 rd tabata sprint
10m sprint- 58 total

2 rds
30 sec on 10 sec to get to next exercise
back ext with 35 lb plate
plank
sit ups
side plank
other side plank

here we go...

this is my excuse of training journal... if you happen to stumble upon it... I'm sorry I wasted your time, but it's not like you were doing anything better anyway.

Training:
(1) 8 RoundsClean Complex (M-95#, W-65#)
5x Box Jumps 30" box, Ash 18" box
1 minute rest

Clean Complex = 5x Dead Lift, then ....5x Hang Squat Clean, then ....5x Push Press

(2) 8 Rounds
8x Jingle Jangles,then immediately ...
8x Swings (M-20kg, W-12kg),then immediately ...
5x Squat Jumps
1 minute rest

(3) 6 Rounds (Grind, not for time)
3 Pull ups (strict - no kipping!)
5 Dips
10 Push ups

started out at 5 pull ups 7dips 15 push ups... made two rds at those reps then lowered to 3, 5, 10 cause I suck.