rest day...

going to Duthie hill mtn bike trail on sunday...
much needed rest. real trails can't be good for an out of shape texan...

abandoned 10k

5 min run on treadmill... start out comfortable for 2 mins then all out for remaining 3 mins.
.71 mi

10k... i mean 5k row
19:40

started out bad, got worse, threw in the towel on the 10k at 2.5k... just didn't have it in me. Pace wasn't all out, but i couldn't imagine living through 5 more k's today.

5-26-11

5 rds
8x barbell burpees @ 65#
2.5 min step ups to 24" box
18:17

3 rds
10x sit ups
10x leg lifts
15 sec plank
5x slasher @35#
15 sec plank
10x dl @95#
7:07

legs were sore... hard to get them moving today.

tuesday"s 2k row

2k row 7:26...felt dead

8rds
3x squat clean + push press. 1st rd @ 95#- remaining rds all @ 115#
10x sit ups

6 rds
5x Back squat @ 135#
5x jumping lunges each leg
5x clapping push up

truck day

5 rds
3x 95# squat clean
5x tuck jump
5x clapping push up
4:33

6 rds
8x 105# deadlift
6x burpee broad jumps
7:48

3rds
10x sit ups
10x supermans
10x bicycle kicks (each side)
10x leg lifts

wake up, work out, go to work, go to sleep...

10,9,8,7,6,5,4,3,2,1,
30# goblet squat
push ups
sit ups
6:03 mostly a warm up especially with the light kb

5rds
5x 70# hang squat clean
500m row
5x clapping push ups
15:23

5rds
10x sit ups
10x supermans
10x russian twist

5/9/11 and 5/11/11

5/9/11
run with ash. 3 miles, little over 30 mins, lots of hills and stairs.

5/11/11
real quick before work...
10 rds
30/30 burpees/rest
78 burpees...terrible

saturday

5 rds
30x step ups
5x curtis p @55#
8x wtd sit ups @55#
5x push ups

16:38 me
16:30 ash

10 rds bike
15/45, hard/less hard

cold and sprinkling

Rode to work: 9.7 miles 45 mins...lots of intersections and waiting at stop lights, gotta find a way around some of those. Rode on my new double speed cervelo(ss wheel in the rear, functioning front der and double crankset in the front).

walk to the gym, then:

row 1:30/on 1:00/0ff, 1:oo on/:45 off, 1:00 on/30 off, :45 on/:30 off, :45 on/:15 off, :30 on/:15off, :30 on done.

5 rds:
8x 70# hang cleans and pp
mini leg blaster
125m row sprint

the day i broke a wheel

10 mile ride...started at a a good cruising speed. then my wheel broke. 1 hour 30+ mins later i arrived at my destination... not a good day on the bike.

monday's row

2k row
7:29

rest 3 mins
then row some more...
1:1 work/rest
1 min on/1 min off
2:00 on/2:00 off
3:00 on/3:00 off
4:00 on/4:00 off
all intervals under 500m /2:00min

run 1 mile 7:26, cool down with remaining time till 10:00 mins