After truck last night

1) 5.3 Mile Road March @ 47# 

1:02:36

(2) 15-1
Back Squat @ 95#
Weighted Situps @ 25#
Kettlebell Clean and Press using 2x 25lb kb
Box Jumps @ 24"
Pull ups

(3) Run 3 Miles with 25# weight vest

29:15

(4) 10-1
Barbell Burpess @ 65#
Pull Ups
Touch/Jump/Touch
Dips x2
Sit ups x2

(5) Run 3 Miles 
28:26

Total time: 4:18:39
The pull ups were where I killed a lot of time... That was rough. 

running

7.6 miles
61 minutes

12/26/13

30-25-20-15-10-5
push ups
sit ups

something before work

Friday

1) 5.4 miles 1:16:22
Conrad- 45# pack
Played in Lake Washington for a little bit. Didn't feel as bad as I thought it could.

Thursday

1) 8 rds
3x military press
5x y+l
Ashley- 60
Conrad- 95

2)6 rds
3x squat clean
2x jumping lunges
Ashley- 65#
Conrad- 135

3)6 rds
8x walking lunges
8x pull ups
Ashley- 2x 15 kb
Conrad- 2x 44 kb

4)8 rds
8x front squat
run 200m
3x scotty bob
rest 30 secs
Ashley- 20# pack, 30# sandbag, 15# dumbells
Conrad- 45# pack, 75# sand bag, 25# kb

12/17/13

1) 8 rds
3x back squats
Ash - 45,55,65,75,85,95,95,95
Conrad - 135,155,165,175,185,195,205,215

2) 6 rds
5x kb floor press
3x clapping push ups
Ash - 2x 15# kb
Conrad - 2x 44# kb

3) 6 rds
4x power cleans
8x kb swings
Ash- 55,60,65,65,65,65
Conrad- 95,105,115,125,135,135

4) 5.3 miles 1:15:27
Ash - 20#
Conrad - 48#

In the cold garage

1) 8 rds
3x squat clean + front squat
95,105,115,125,135,135,135,135

2)6 rds
5x dead lift
3x box jumps 24"
135,145,155,155,155,155

3) 8 rds
8x military press 75#
2x tarzan pull ups

4) 20-15-10-5
burpees
kb swings 44#
wtd sit ups 45#
11:08- pretty fried from everything else

5) 10 minutes
sand bag get ups 75#
32 reps- really fried after everything else

Why is my Olympic bar so cold?

1) 8 rds
3x military press
3x hang cleans
Ash-45#
Conrad-65,75,85,95,105,105,105,105,

2) 6 rds
3x squat clean
2x jumping lunges- each leg
Ash-45#
Conrad-95,105,115,125,135135

3) 6 rds
Run 200m
6x sandbag clean and press
Ash- 20# pack-30# sandbag
Conrad- 48# pack- 70# sandbag

Feeling super weak fom not lifting for a while...

quickly before work

1) 6 rds
5x bench press 135#
3x clapping push ups

2) 8 rds
3x back squat
135,155,165,175,185,195,205,215

3) 30,20,10
push ups
sit ups

Sunday's hike and other stuff

1) 6 rds
6x dead lift
6x bent over rows
6x hang cleans
6x front squats
6x military press
6x back squat
6x push ups
Ash 45#
Conrad 65#

2) 4 rds
10x wtd sit ups
15x flutter kicks w/ weight over head
5x russian twists
Ash 20#
Conrad 40#

Later,

Hike 4.5 miles in snow and ice. 1400' elevation gain w/50# in pack. Carried Sage for about 1.5 miles.
Fun

easy lifting

1) 6 rds

6x deadlift

6x bent over row

6x hang cleans

6x front squat

6x military press

6x back squat

6x push ups

45,45,55,65,75,75

2) 8 rds

3x squat clean + front squat

2x tarzan pull ups

75,75,75,75,85,85,95,95,95

3) 6 rds

5x stiff legged dead lift 95#

3x box jumps 20"

Seattle Marathon

We ran the Seattle Marathon. We thought we were under prepared... we did better than we thought.
4:11:44
17 minutes faster than the first marathon we ran last year.

Sunday run

8.9 miles - 1:26:08

stairs and stuff

from the basement to the top- 34 floors
19:08 w/ 40+ lbs.
5 mile ruck 1:09:10

After  work,

28 floors, at the top,
40/30/20/10/10/10
push ups
sit ups

Thursday

40/30/20/10/10/10
push ups
sit ups

lunch fun

28 flights of stairs - 45#
8:26 up
6:22 down
14:48 total

Tuesday 11/19/13

More Stairs during lunch:
28 flights - 40#
8:40 up
8:00 down
16:40 total

before work and during lunch

Before work,

1) 3 rds 1-6

pulls ups

push ups x 2

2nd rd-

push ups x 3

3rd rd- 

push ups x 4

total-

pull ups - 63

push ups- 189

During lunch,

28 flights of stairs w/52#
9:26 to the top
10:14 back down
total 19:40

11/17/13

1) 3 mile Ruck-60# 44:08

2) 40,30,20,10
Push ups
sit ups

lunch break stairs

1) 28 flights w/20# - 15:30
8:10 on the way up
7:20 on the way down

2) push ups
4 rds - 15 sec push up/ 15 sec hold in up position
15, 14, 10, 8
then,
more push ups
6 rds - 10 sec push ups/ 10 sec hold in up position
11,11,10,8,6,5

the let down of a run...

Wanted to run, I did... Then my stomach didn't agree. Ran 3.25 miles in 27:05, walked home 3.25 miles in 42:37. 30 minutes of sleep since yesterday, and a bowel system that was ready to explode the entire way home... I did make it home!!!

wed 11/13/13

During my lunch break- take the stairs. 28 flights of stairs to the top floor at our building where the store is.
20# in backpack- 8:27 to the top, 7:45 back down. Time to think about training for The Big Climb. 3/21/14- 69 flights of stairs...

run and some stuff...

1) run, stairs, and run
2.65 miles to the stairs,
1/4 mile to the bottom of the stairs, 1/4 back up, 250' elevation gain walked down, walked back up,
2.65 miles home
1hr 3mins- got stuck trying to cross one road for 90+ seconds. Really annoying...

2) 4 rds 60/60
30 sec max push ups, 30 sec FLR
60 sec rest
then,
60 secs max push ups
60 sec FLR
Ashley-20,20,18,18- push ups from knees, FLR on feet
Conrad-30, 21,16.18

Run and then beers

Run 90 minutes- 9.85 miles
w/Ash
Conrad - 25# + camelback

Later, lots of beers.

11/6/13 Another run

Run- 95 minutes -  9.33 miles
Ashley did not recover well from the runs earlier in the week.
Conrad - 30# + camelback

11/5/13

Run 5.3 miles- 55 minutes?
Conversational pace easy
Conrad- 30# +camelback

Sunday's slow run

Run w/ Ash, away from home for 60 minutes, then turn around and come back. Boring pace...
11.69 miles
avg'd 10:15 for the first hour, 9:54 for the return trip.
Conrad-30# + camelback

Saturday 11/2/13

Run- 5.3 miles w/ Ash- 51:08
Conrad w/ 30# + camelback

10/31/13

Run 60 minutes
6.44 miles
Conrad- 30# + camelback

10/30/13

1)recovery run - 5.3 miles - 55 minutes

2) 3 rds 30/30 push ups.
28, 16, 11
4th rd 1 minute max push ups
12 push ups into- 30 sec flr

first run after a week of working nights, and two days of working with beer...

Run- 90 ish minutes was the goal. Ran a couple of errands while on the run...
1:33:38 total run time. 10.19 miles
Conrad- 30# + camelback

Sunday 10/20/13

Run w/ Ash- 90 minutes- 9.25 miles- tired going into the run, too much food before the run = a not so great run.
Conrad- 35# + camelback

row, row, row... the C2.

Row 10k- 38:03
Not all out, but still breathing hard and pretty tired when it was done.

10/17/13

1) 8 rds
8x kb floor press Ash-20#, Conrad 45#
8x pull ups- 8x horizontal rows Ashley

2) 10 rds
6x kb piston press Ash-20#, Conrad 45#
6x 1 arm row Ash-30#, Conrad 45#

3) 4 rds
12x bench dips
8x push ups

4) 4 rds
10x sit ups
15x flutter kicks
30 sec forward leaning rest

10/16/13

Run w/ Ashley- 8.25 miles 1:15:25
Conrad-35# + camelback

quick run

Run- 3 miles -25:54
Ash is still kind of sick
Conrad- 15# +camelback

10/12/13 Sunday's run

Run 1:18:15

7.8 miles

Ashley has a cold, she wanted to run.

Conrad 35# + camelback

10/11/13 friday

1) row- 20 minutes
4 rds 90/60
then,
5 rds
60/60

2) 3 rds
30/30 push ups
then,
1 minute max
30,16,9, max 13

3) 4 rds
15x sit ups
20x futter kicks
5x hamstring hell

4) 5+ minutes total forward leaning rest
90 sec, rest 60
60 sec, rest 60
60 sec, rest 45
60 sec, rest 45
60 sec

6 weeks until I fall apart at a marathon...

Run- a little over 75 minutes w/ Ash
Conrad- 35# + camelback
7.1 miles- feeling slow and fat.

10/8/13 after work

5.3 miles w/ Ash- nice and easy 53 minutes

10/8/13 before work

1) 20 minutes row
1 min hard, 1 min less hard
5250m total

2) 20 minute bike
8 min easy,
3x 1 min on 2 min easy

3) 3 rds 30/30 push ups
4th rd 1 min max
30, 17, 9
max 12

4) 4 rds
15x sit ups
20x flutter kicks

10/7/13

trail run at carkeek park: 4-5 miles 45-50 minutes

The day before Tx 9-28-13

1) 10 rds
10x kb floor press Ash-2x 15#, Conrad- 2x 25#
10x single arm row Ash- 30#, Conrad- 45#
20x flutter kicks

2)8 rds
8x kb bridge press Ash- 2x 15#, Conrad- 1st 4 rds 2x 45#, last 4 rds 2x 25#
8x horizontal ring row (Ash) 6x pull ups(Conrad)
15x sit ups

3) 4 rds
12x tricep bench dips- Conrad 25#
12x push press Ash- 45#, Conrad 75#
30 sec forward leaning rest

thirsty thursday

1) 8 Rounds
8x Front Squat: Ash- 65#, Conrad- 135#
8x curl to press: Ash- 2x15#, Conrad- 2x 25#
15x Sit ups

2) 6 Rounds
10x Dead Lift: Ash- 100#, Conrad- 155#
10x Tricep Bench Dips: Conrad- 25#
20x flutter kicks

3) 4 Rounds
12x walking lunges: Ash- 2x 20#, Conrad- 2x 45#
12x bent over row Ash- 2x 20#, Conrad- 2x 45#
30 sec forward leaning rest

9-24-13

Run 5.3 miles- 55ish minutes
Conrad-20# in camelback

another day...

1) 6 rds
8x incline bench press 95#
6x pull ups

2) run 1 mile-7:12

3) 6 rds
8x bench press 95#
8x (each arm) kb snatch @ 45#

4) run 1 mile-7:09

5) 4 rds
12x hang clean - 95#
10x push press-95#

6) run 1 mile-7:05

Sunday's run and lift

1) Run w/ Ash
 1hr 20 mins- 9.03 miles
Conrad w/35# and camelback

2) 8 rds
8x deadlifts- Ash 100#, Conrad 145,145,155,165,175,175,175,175#
8x tricep bench dips
15x sit ups

3) 6 rds
10x back squats- Ash 65#, Conrad 145,145,155,165,165,165#
10x curl to press-Ash 2x 15#, Conrad 2x25#
30 sec forward leaning rest

4) 4 rds
12x front squats- Ash 45#, Conrad 95#
8x bent over row- Ash 45#, Conrad 95#
5x hamstring hell

9-19-13

1) 10 rds
10x kb floor press -1st 4 rds, 2x 45#, last 6 rds 2x 25#
10x single arm bent over row @ 45#

2) 8 rds
8x kb bridge press 2x45#
6x pul ups

3) 4 rds
12x bench dips
10x sit ups

9-18-13

Run 1 hr 10 minutes- comfortable pace
7.6  miles covered

9-17-13

1) 8 rds
10x dead lift- Ash 95#, Conrad 135#
8x push press- Ash 2x20#, Conrad 2x45#

2) 6 Rds
10x walking lunges- Ash 2x 20#, Conrad 2x45#
8x bent over row- Ash 2x20#, Conrad 2x45#

3) 4 rds
12x back squat- Ash 55#, Conrad 95,105,115,135#
8x curl to press Ash 25#, Conrad 2x25#

Take the dog for a run on some trails...
Ran about 5 miles, on a pretty hilly trail.

slow moving legs

1) run 5.3 miles easy. Legs sore from yesterday's squats.
Ashley- 58:03
Conrad-35# + camelback- same time

2) 5 rds
20x sit ups
30 sec FLR

picking up and putting down, but not very much...

1) 8 rds
8x bench press @ 95
6x strict pull ups

2) 8rds
8x front squat @ 95#
6x dips

run again

Run- 5.3 miles

Ashley - 54:13

Conrad- 35# + camelback-same time

1 week later

Run- 5.3 miles

Ash- 49:08

Conrad- 48:35 w/ 25# + camelback

Time to run

Run- 8.25 miles
Ash-1:19:25
Conrad w/25# and a camelback- same time

Tired...

Run 2 miles-14:50

Row 2000m-7:45

Run 2 miles-14:52

Row 2000m- 7:48

No rest between, not pushing, just going.

It actually rained hard today

1) 6 rds
6x deadlifts
2x broad jump
Conrad- 185
Ashley- 95,95,105,105,115,115

2) 6 rds
6x back squat
2x squat jump
Conrad- 185
Ashley- 95

3) max reps for  2 minutes
Sit ups-Conrad:78, Ashley: 55
Push ups-Conrad: 64,, Ashley: 25

4) max reps until the grip strength gives out
Strict Pull ups: Conrad- 14
Horizontal ring row: Ashley-9

a few days off

1) 6 rds
run 800m/rest 3:00
Conrad- 3:04,3:04,3:04,3:02,3:00,2:58
Ashley- 3:32,3:30,3:28,3:30,3:32,3:33

2) 5 rds
20x sit ups
20x flutter kicks (2x count)
10x hamstring hell

not motivated

1) 10 rds
mini leg blasters
10x sit ups

2) 5 rds every 30 sec
4x strict pull ups
followed by 5 rds every 30 sec
3x strict pull ups

3) 3 rds 30/30 max push ups
25,15,9
rest 1 minute, max reps for 1 minute
15

Feeling weak

1) 6 rds

4x dead lifts

2x jumping lunges (each side)

Conrad- 185,195,205,215,225,225

Ashley-95,95,105,115,115,115

2) 6 rds

4x push press

2x clapping push ups

Conrad-95,105,115,125,125,125

Ashley-65,65,65,65,65,65

3) 6 rds

4x back squat

2x squat jumps

Conrad-185,195,205,215,215,225

Ashley-95,95,105,105,115,115

A slow Tuesday

1) run- 5.3 miles, recovery pace, 56 minutes I think?

2) 5 rds
20x flutter kicks, Conrad 2x count
10x wtd sit ups, Conrad- 25#, Ash-15#
5x kb half moons, Conrad- 35#, Ash-15#
5x slasher to halo, Conrad- 35#, Ash-15#

Starting the week

16 rds w/25# vest and camelback. Ash-bodyweight.
Run 400m
8x sandbag back squats. Conrad- 40#. Ash-15-20#.
10x sit ups
8x push ups
Rest 30 secs

Didn't want to run

5 rds set # of reps every 60 seconds-6 th minute max reps
Push ups- 17, max 15
Sit ups-22, max 20
Pull ups- 6, max 7

Before the tumbledown show

1) 5 rds
4x dead lifts
2x jumping lunges (each side)
Conrad- 155,185,205,225,235
Ashley-95,105,115,125,135

2) 5 rds
4x push press
2x clapping push ups
Conrad-95,105,115,125,135
Ashley-65,65,65,65,65

3) 5x rds
4x back squat
2x squat jumps
Conrad-155,175,195,215,235
Ashley-95,105,115,125,125

4) 5 rds
5x thrusters-2x 25# kb
5x burpees

not much

1) Run intervals
6x 800m , 3:00 rest
Conrad-3:12, 3:06, 3:02, 3:04, 3:06, 3:08
Ashley-3:38, 3:38, 3:39, 3:44, 3:48, 3:48

2) 10 minute sandbag get ups
Conrad-60#sandbag-66 reps
Ashley-30#sandbag-54 reps

playing on the bike

ride- 45 minutes recovery pace, taking the road bike down stairs and off some sweet jumps!

Should have gone for a hike instead

1) run 5.28 miles
Conrad- 25#/+ camelback 48:35
Ash- unweighted 48:52

2) 10 rds w/ 25# in weight vest
20x flutter kicks (2xcount)
10x hello dollies
20x jumping jacks
5x lunges- each leg

3) 10 rds w/25# in weight vest
2x Curtis P w/ sandbag, Conrad-60#, Ash-25#
10x push ups
20x flutter kicks

4) run 5.28 miles
Conrad- 25#/+ camelback 55:12
Ash- unweighted 55:28

Friday PM!!!

Run- 5.28 miles w/ Ash- 51:09

FRIDAY!!!

In the AM:
1) 8 rds
3x hang squat clean + front squat
95,105,115,125,135,135,145,145

2) 6 rds
5x Romanian deadlift
3x jumping lunges (each leg)
135,155,175,185,195,205

3) 6 rds
8x military press 2x25# db
4x Tarzan pull ups

4) tabata row

Made myself run, but not much.

Run- 2.64 miles w/25+ camelback with empty sandbag shell. 22:40
Run down the stairs to the beach, fill 40# sandbag to capacity.13:04
Run up the stairs w/25+ camelback and newly filled 40# sandbag. 16:44- had to stop twice, there are a lot of stairs.
Get home 2.64 miles w/total 68# on me.  41:06... That sucked

Monday during my lunch break

5 rds- set number of reps every minute. 6th minute max reps
Push ups- 17, max 12
Sit ups-     21, max 23
Pull ups- 6,    max  6

in the morning

1) Row- 10 rds 30/30

2) 3 rds- 1 mile repeats on treadmill
6:48, 6:51, 6:44

Lifting... A little...

1) 5 rds
4x deadlift-135, 155, 175, 195, 215. Ash-95, 105, 115, 125, 135
2x jumping lunges

2) 5 rds
4x push press- 95, 105, 115, 125, 135. Ash- 65, 70, 75, 80, 85
2x clapping push up

3) 5 rds
4x front squat-135, 145, 155, 165, 175. Ash- 75, 80, 85, 90, 95
2x squat jumps

1st day back home

Run: 5.28 miles
Conrad w/35# vest and camelback- 49:44
Ash unweighted- 50:57

While in Tucson...

Friday:
5 rds- set number of reps every minute. 6th minute max reps
Push ups- 16, max 14
Sit ups-     20, max 23

5 rds mini leg blasters

Saturday:
Run 30 minutes

rode to work again

Ride 18 something miles 1:03:20

It is July... I finally rode my bike to work.

Ride to work- 18.6 miles 1:08:26
Just cruising...

Sat morning

1) run 1 mile 7:12

2) 10 rds
Row 30/30

3) go to work...

After work on Friday

1) 5 rds up in weight each rd
4x dead lift
2x broad jump
135, 165, 185, 205, 225

2) 5 rds up in weight each rd
4x thrusters
2x burpees
95, 105, 115, 125, 135

3) 5 rds @ 95# 1 rd every 60 sec
5x deadlift
5x hang squat clean
5x push press
2x burpees

during lunch...

1) 5 rds Back squat, front squat and jumping lunges
8x back and front squats 135#, 8x jumping lunges (each side)
8x back and front squats 135#,8x jumping lunges (each side)
8x back and front squats 155#,8x jumping lunges (each side)
6x back and front squats 175#,8x jumping lunges (each side)
6x back and front squats 185#,8x jumping lunges (each side)

2) 5 rds
6x bench press
3x clapping push up
135,135, 145,155,155

Yesterday's long day at work, today's sleeping in way too long...

1) run- equal work/rest
2x800m
4x400m
2:44, 2:42, 1:20, 1:22, 1:24, 1:24

2) EMOM- set # of reps for 5 mins. 6th min max reps
Push ups-16, max 12
Sit ups- 20, max 17

3) 4 rds every 30 secs 2x pull ups @ 32# then,
6 rds every 30 secs 4x pull ups unweighted

Ride to work... testing a new route.

Ride 18.6 miles - 1:11:13

Tuesday night

Run w/Ash:  5.28 miles - 49:15

a few lazy days

1) EMOM - set number of reps for 5 minutes, max reps on 6th minute
Push ups- 16-max 14
Strict pull ups- 5-max 6
Sit ups- 20- max 21

2) leg blasting...
2x full leg blasters
20x flutter kicks (2x count)
6x mini leg blasters
20x flutter kicks (2x count)

3) spin for 10 mintues

4) Row 5k
19:17 - First time on the rower for more than 500m in well over a year. That sucked...

Going long, kinda going longer...

1) run 4.1 miles- 35#+ camelback/ Ash 10+camelback
42:43- at Ashley's pace.

2) 30 rds- 1 rd every 2 minutes
5x burpees w/ 35#- Ash unloaded
10x squats w/ 25# sandbag- Ash w/15# kb
10x hello dollies

3) run 5.3 miles unloaded
55:08-running w/ Ash

recovery day

1) run 3 slow miles

2) 4 rds
10x face down back extensions
5x (each side) russian twist-25#, Ash- 15#
10x sit ups
45 sec forward leaning rest

3) 4 rds
10x hamstring hell
20x leg lifts
5x y+l -2.5#

lunch time hurt more than it should

1) 10 rds
mini leg blasters
10x sit ups

2) 7 rds
5x pull ups
7x dips
10x push ups

Still sore from Sunday's workout.

Sun 7/7/13

1) AMRAP 60 minutes
10x jumping jacks
10x air squats
10x push ups
10x lunges
10x bent over rows w/ sandbag 60#/ ash-25#
10x flutter kicks (2x count)

completed 37 rounds

2) run 5.28 miles 54:28 w/ Ash
I ran with her the entire time. She was breathing hard, I was breathing easy...

fri 7/5/13

2 mile run-easy
15:00

Tiger Mtn!

1) MTB at Tiger Mtn w/ Ash
13.4 miles-  ride time 1:52- run time 2:48
3 mile climb still sucks. We ride the climb at our own pace, then ride together after that.

7/2/13 intervals or something else? Something else...

1) run- around the neighborhood with Ash, turn here, turn there, eventually end up at home.
38 minutes 4.42 miles

2) 4 rds
25x sit ups
10x hamstring hell
30 sec side bridge
5x push ups
30 sec other side bridge

laziness prevails

run- 2 miles
14:56

a quick ride 6/28/13

18.75 miles
1:04
cruising mostly, trying to find out how to ride to work...

slept in, worked out, ate food, went to work.

1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Sand bag clean and squat-60#, Ash-25
push ups
flutter kicks 2x count

2) 20 rds every 90 sec
4x walking sandbag lunges -60#, Ash- 25#
4x burpees
4x pull ups, Ash- 2x horziontal row
8x sit ups

cool down: 1 mile run with Sage

Tuesday

1) 60x sandbag get ups- 60#
Ash- 40x sand bag get ups-25#

2) run
30 minutes  w/ 35# vest and camelback
Ash- 10# plus camelback
3.3 miles


3)  4 rds
10x back extension
10x hip bridge each side
20/20 kneeling founder stretch
20/20 standing founder stretch

Sunday 6/23/13

1) 20 rds every 90 sec
4x front squat @ 105#
3x burpees
2x strict pull ups
5x dead lift @ 105#

2) Run w/ 25# vest + 132oz water in camelback
5.5 miles
55:10
Ash w/ 10# + 100oz in camelback
56:14
I waited on her a lot. Towards the end, she told me to take off, so I did...

3) 60 sec max w/ 2 min rest
push ups-39
sit up- 38
pull ups- 9 strict+ 4 kipping

Saturday

1) 7 rds
5x strict pull ups
7x push ups
10x dips

2) run
2 miles 14:10

6/20/13

1) 3 rds
Leg blasters
20x flutter kicks (2x count)
10x sit ups
Then,
5 rds mini leg blasters
20x flutter kicks (2x count)
10x sit ups

2) 4 rds
25x sit ups
5x Russian twists @35
10x hamstring hell

3) 10 rds every 30 secs
2x strict weighted pull ups @ 20#

4) 4 rds
30 sec max push ups
30 sec rest
Then,
60 sec rest
60 sec max push ups
29, 15, 12, 10
16

Tuesday 6/18/13

1) 6 rds
Run 540m (around the block)
1:42, 1:36, 1:38, 1:35, 1:39, 1:37

2) 10 rds every 30 secs
2x weighted strict pull up @20#

3) 4 rds
20x sit ups
30 sec side bridge
5x clapping push ups
30 sec other side bridge
5x hamstring hell

Monday after the beer fest

1) 3 rds
leg blasters
20x flutter kicks (2x count)
10x sit ups
then
4 rds
mini leg blasters
20x flutter kicks (2x count)
10x sit ups

2) 4 rds
30 sec max push ups
30 sec rest
then,
1 minute rest
1 minute max push ups
28, 13, 12, 9
16

3) 4 rds
25x sit ups
45 sec forward leaning rest
10x hamstring hell

4) 2 rds
1 mile run
2 minute rest
7:12
6:43

6/14/13

1) 2 rds
leg blasters
20x flutter kicks (2xcount)
10x sit ups

6 rds
mini leg blasters
20x flutter kicks (2x count)
10x sit ups

2) 4 rds
30 sec max push ups
30 sec res
then,
1 min rest
1 minute max push ups

27, 17, 12, 13
16

3) 4 rds
20x sit ups
5x hamstring hell
5x slasher to halo

4) Run w/ ash
1 mile- 8:27

6/13/13

Run
5.56 miles
47:46

First road ride in forever

Ride: 1hr 15 mins, 17 miles
Easy stroll through a paved trail we hadn't been on before.

after the ride,

1) 6 rds
8x burpees
200m run

2) 4 rds
45 sec dead hang
45 sec wall sit
45 sec forward leaning rest
45 sec flutter kicks

6/11/13

1) 5 rds

4 pull ups every 30 sec

then,

5 rds

3x pull ups every 30 sec

2) bike 20 mins

10 minutes easy, high cadence

5 minutes of 20 sec sprint, 40 sec easy pedaling

5 minutes easy, high cadence

3) 4 rds

20x sit ups

45 sec side bridge 

5x clapping push ups

45 sec other side bridge

20x bicycle crunches

4) bike 15 minutes

varied intensity...

More leg blasters

1) 2 rds
full leg blasters
20x flutter kicks (2x count)
10x sit ups
Then...
6 rds
Mini leg blasters
20x flutter kicks (2x count)

2) 4 rds
30 sec max push ups
30 sec rest
Then...
1 minute rest
1 minute max push ups
27, 17, 10, 8
Max 12

3) 4 rds
20x sit ups
45 sec forward leaning rest
5x hamstring hell

4) run
1 mile 9:15
We had to stop because Sage took a shit mid run. I nearly dragged Sage the last 1/4 mile.

6/9/13

1) run w/ ash and sage
Run time 55 minutes w/ 20# backpack
Total time 1:30?
6-7 miles, stopped occasionally for sage and carried sage for minutes at a time.

Friday 6/7/13- lots of time to kill at the gym...

1) 2 rds
full leg blasters
20x flutter kicks 2x count
10x sit ups

2) 6 rds
mini leg blasters
20x flutter kicks 2x count
10 xsit ups

3) 4 rds
30 sec max push ups
30 sec rest
26,16,12,11
1 minute max push ups
12

4) 5 rds every 30 sec
4x pull ups
 then,
5 rds every 30 sec
3x pull ups

6) 6 rds run
2:30 minutes on/30 off

7) ride  20 minutes total time
5 minutes easy
10 minutes of:
1 minute big gear pedaling
1 minute high cadence
5 minutes easy

8) 4 rds
20x sit ups
45 sec Forward leaning rest
5x hamstring hell

6/5/13

1) ride- Tiger Mtn
13 miles, 2 hours?
dead legs

6/4/13

1) 10 rds
mini leg blaster
20x flutter kicks 2x count
10x sit ups

2) 3 rds- 4th rd 1 minute max
 30 sec max push ups
 30 sec rest
25,17,12,13

3) 4 rds
5x knees to elbows
30 sec side bridge
5x push ups
30 sec side bridge
5x hamstring hell

Will my legs move?

1) 4 rds
10x burpees
220m run
30 sec rest

2) 10 rds every 30 secs
3x pull ups
2 strict, 2 kipping on rds 9-10

3) 4 rds
5x knees to elbow
30 sec side bridge
5x clapping push ups
30 sec other side bridge
5x hamstring hell
5x y+l @ 2.5#

Race for the cure, and then later...

1) 5k run
21:39
6:58 pace
All I wanted was a sub 7 min avg.  I made that happen. It was a surprisingly hilly course with two long gradual  climbs and one steep climb up to the finish.
Now it is time to keep improving. No knee pain during or after. That rules.

3 hours later...

1) 5 rds
Mini leg blasters
20x sit ups

2) 3 rds
30 sec push ups
30 sec rest
On 4th minute,
Max reps.
25,17,12,9

3) 4 rds
Mini leg blasters
20x flutter kicks (2x count)
10x sit ups

4) 4 rds
20/20 standing founders stretch
20/20 low back lunge
20/20 kneeling founders stretch
10x supermans

5/31/13

1) max strict pull ups until I fell off the bar
13

2) 10 minute easy run (legs still sore from mini leg blasters).

3) 10 rds every 30 sec
3x pull ups
9-10 rds only 2 reps

4) bike
4 rds
Spin for 5 minutes
90 sec plank

not sure of what I wanted to do

1) 5 rds
mini leg blasters
20x sit ups

2)3 rds
30 sec push ups
30 sec rest
24,16,12
after 3 rd rest,
1 minute max push ups
15

3) 4 rds
1 minute dead hang
wall squat with 25# plate- touch plate to the wall on each side 5x
5x slasher each side @ 44# kb

4) 4 rds
15x sit ups
5x hamstring hell
30 sec plank

Re-test 5/28/13

1) run 3 miles- 21:01
Original test-    23:20
I paced a little slower than I thought, picked up the pace and didn't break 21 mins. I wasn't that tired by the end.

2) max push ups- 2 minutes. No moving feet or hands, no dipping or bending of your back, and rest in the up position only. Chest to ground, elbows locked at top.
re-test: 50
original test: 40

3) max sit ups- 2 minutes. Feet anchored, hands behind head, elbows touch knees and fingers touch ground on each rep. Rest in the up position only
re-test: 62
original test: 50

4) max pull ups- 2 minutes. Strict,  chin above bar. Rest hanging from bar only.
re-test: 12 strict.
original test: 6 strict, 4 kipping.

5/24/13

1) 5 rds every 60 sec, 6th rd max reps
16x push ups
Max- 10

2) 5 rds every 60 sec, 6th rd max reps
6x strict pull ups
5th rd- 3 strict, 2 kipping
Max-5 kipping pull ups

3) 5 rds every 60 sec, 6th rd max reps
22x sit ups
4th rd- 18
5th rd- 14 
Max-8

unfit

1) 5 rds every 60 sec, 6th rd max reps
16x push ups
5th rd- 15x push ups
Max- 10

2) 5 rds every 60 sec, 6th rd max reps
6x strict pull ups
5th rd- 3 strict, 4 kipping
Max-5 kipping pull ups
3) 5 rds every 60 sec, 6th rd max reps
22x sit ups
3rd rd- 18
4th rd- 16
5th rd- 14
Max-8

4) run- on a treadmill-it sucked 1:1 work:rest
2x 800m
2x400m

1 more week, 1 more rep.

1) run 8 rds 540m (around the block) 1:1 work:rest
1:49
1:45
1:43
1:43
1:44
1:43
1:44
1:45

1) 5 rds every 60 sec, 6th rd max reps
16x push ups
Max- 12

2) 5 rds every 60 sec, 6th rd max reps
6x strict pull ups
Max-5 kipping pull ups

3) 5 rds every 60 sec, 6th rd max reps
22x sit ups
4th rd- 20
5th rd- 18
Max-14

Friday!!!

1) 2 rds: 2 miles rest 5 minutes
14:17
14:23

2) 5 rds every 60 sec, 6th rd max reps

15x push ups
Max- 11

3) 5 rds every 60 sec, 6th rd max reps
5x strict pull ups
Max-3 strict pull ups 3x kipping pull ups

4) 5 rds every 60 sec, 6th rd max reps

21x sit ups

Max-15

more running, push, pulling, and being out of shape

1) run 7 rds 540m (around the block) 1:1 work:rest
1:54
1:48
1:49
1:48
1:49
1:46
1:41

1) 5 rds every 60 sec, 6th rd max reps
15x push ups
Max- 9
2) 5 rds every 60 sec, 6th rd max reps
5x strict pull ups
Max-4 kipping pull ups

3) 5 rds every 60 sec, 6th rd max reps
21x sit ups
5th rd only 18 reps
Max-16

5/14/13

1) run
3x800m 1:1 work:rest
2:45
2:47
2:43

2) ride (spin bike) 30 minutes total
10 minutes easy
5 minutes harder gear each minute
5 minutes easy
5 minutes 30 sec fast pedaling/30 sec easy
5 minute easy

3) run
2 miles-14:27

5/13/13- again

1) 5 rds every 60 sec, 6th rd max reps
15x push ups
Max- 10
2) 5 rds every 60 sec, 6th rd max reps
5x strict pull ups
Max- 3 kipping pull ups

3) 5 rds every 60 sec, 6th rd max reps
21x sit ups
Max-10

Tiger Mtn! 5/12/13

Ride: MTB at Tiger Mtn
3600' elevation gain
14.6 miles
2hr 06 min

Slow going. Trail starts with a 3.7 mile climb to the top. Outside of that, the rest of the trail is awesome.

up the reps by 1, the hurt goes up by 2...

1) 5 rds every 60 sec, 6th rd max reps
15x push ups
Max- 11

2) 5 rds every 60 sec, 6th rd max reps
5x strict pull ups
Max- 3 kipping pull ups

3) 5 rds every 60 sec, 6th rd max reps
21x sit ups
Max-10

Run, kinda, then workout with the mrs.

1) 2 mile run:

15:45- cramped horribly... 

1st mile 7:00, 2nd 8:45. Really not good.

1 1/2 hours later:

2) 5 rds every 60 sec, 6th minute max reps

14x push ups

Max reps: 15 

3) 5 rds every 60 sec, 6th minute max reps

20x sit ups

Max reps: 21

4) 5 rds every 60 sec, 6th minute max reps

4x strict pull ups

Max reps: 2 strict, 10 kipping

5) run 2 miles w/ the mrs

17:45

5/7/13

1) 5 rds every 60 sec, 6th rd max reps
14x push ups
Max- 13 reps

2) 5 rds every 60 sec, 6th rd max reps
4x strict pull ups
Max- 8 kipping pull ups

3) 5 rds every 60 sec, 6th rd max reps
20x sit ups
Max-26

4) run 1/4 mile, equal rest/working time
6x 1/4 mile
1:18
1:23
1:22
1:24
1:22
1:21

I hurt...

1) Back squats
5x 135
5x 155
5x 175
3x 195
3x 215
3x 225
3x 245
2x 255
2x 265
2x 275
Stopped, running out of time before work...

2)5 rds every minute, on 6th minute max reps
14x push ups
max push ups: 12
Arms fell off... I hadn't pushed up with any real frequency for a while. It showed.

3)5 rds every minute, on 6th minute max reps
4x dead hang pull ups
Max pull ups: 2 dead hang, 6 kipping

4)5 rds every minute, on 6th minute max reps
20x sit ups
Max sit ups: 24

5) Run intervals
6x 90 on /90 off
completed 1/4+ mile each interval, barely for the last 2 rds.

trying to run fast 5/3/13

1) run intervals
4 rds 3:00 on, 3:00 off
I hit a 1/2 mile on all intervals. I almost died.

Yesterday, seeing how things are...

1) max reps push ups 2 minutes (can't move hands, feet or arch/dip back, rest in up position only)
40- that sucked reps wise and how I felt after it.

2) max reps sit ups in 2 minutes (feet anchored, hands behind head, elbows have to touch knees, and hands have to touch ground on each rep)
50- a lot less than I anticipated.

3) max reps pull ups (no time limit, rest hanging from bar)
10- also, really sucked...

4) run 3 miles
23: 20- came in with heavy legs, felt bad during. Can't wait to try with fresh legs.

2 hours of sleep...

1) 6 rds with 25# pack
5x mr. Spectacular @ 2x 25kb
10x kb swings @ 35#
200m run
20:29

2) 10 rds every 90 sec
3x front squat @ 135#
3x burpees
3x stiff leg dead lift @135#
3x pull ups

Day after yesterday

1) 6 rds
3x Scotty bob@ 20#
6x sand bag get ups (each side)@ 60#

2)8 rds w/25# pack
10x back squat @ 95#
3x pull up
10x kb swings @ 35
Run 200m
29:58

3) run 1 mile
8:08

Sunday's ride

Ride at Tokul East.
3000' elevation gain 9.2 miles
1:37:22

Sleepy

1) 4 rds barbell complex
6 reps of each @ 95#
deadlift
bent over row
 hang clean
front squat
push press
back squat
push ups

2) power clean and push press @ 95#
6,5,4,4,3,3,3,2,2,1,1,1

3)6 rds
5x lunges each leg
3x jumping lunges each leg
45,65,75,85,95,95

4) 4 rds
8x dips
3x wide grip pull ups

5) run 1 mile
7:31

Trying to move my legs

1) 5 rds @ 95#
8x stiff leg dead lifts
5x hang cleans
5x military press
100m run

2) run 1.9 miles (around the block of my neighborhood)
14:29

Wednesday's ride!!!

1) ride from grand ridge to Duthie hill, ride the Duthie trails and back.
About 16 miles 1:30-ish. A lot more climbing than I thought. I had to walk uphill more than I would have liked

2) killing time at the gym
5 rds
8x bench press @ 135#
5x strict pull ups

3) 4 rds
10x sit ups
10x toes to sky
10x super mans
1 minute plank

lets test how my knucle is healing...

1) front squats- find 1RM
5x135
5x155
3x175
3x185
1x195
1x205

2) bench press- find 1RM- I can grip the bar, kind of. Also, my knuckle didn't split open.
5x135
5x155
3x165
3x175
1x185 - no spotter, not trying heavier w/o a person around

3) 2 rds
8x95  front squat
8x95 bench press
5x pull ups
2 rds
15x95 front squats
20x95 bench press
5x pull ups

4) ride? on a spin bike...
10 min with a high cadence
5 rds
15/60-15 sec sprint/ 60 sec high cadence recovery
5 min cool down

Monday's run

Run: 4 miles 31:52
2 miles w/25# pack 17:48
drop pack, and run!
2 miles 14:04

run, with an old dog...

1) Run:
2 miles- 25# pack and an 11 year old dog
19:03
Drop the pack and the dog and,
2 miles- 15:02

Weighted run with Sage was tough. 1st mile was in 10:05 at her pace, then I dragged her through the second mile. Her running days are over...  Next two miles made me sad. I though I would be sub 15... close, but not what I expected.

Tuesday during lunch, after I sliced open a my knuckle.

Warm up: 5 minute run

1) back squats:

20x 135#

5x 155#

5x 175#

5x 205#

5x 225#

5x 245#

5x 255#

Felt really good.

2) tabata push ups

Felt really bad.

short break, quick work out...

1) Back squats
20x 135
20x 135
6x 155
6x 175
6x 195
6x 215
3x 235
3x 235
New PR on BS- never lifted that much before and had more left in the tank.

2) 4 rds
8x bench press 135#
4x wide grip pull ups

Today...

Run:
1 mile w/25# pack- 9:29
2 miles w/ash unwtd- 17:56

Wednesday...

1) run- 2 miles
15:12

2) 4 rds
20x push ups
25x sit ups
5x pull ups
9:08

1st workout after vacation. Felt worse than it should have...

Not a real workout, but tiring none the less...

Monday: remove 250 cases of empty 22 oz beer bottles(12 in a case)  from a box truckand prep for bottling.
1 hour later- pack and move 250 cases of beer(12 in a case, now full of beer).

Tuesday: deliver 225 cases of beer all over Seattle.

Wednesday:  move, clean, organize and inventory 112 full kegs of beer (roughly 160lbs each).
Wednesday night: beer-cep curls to failure- just enough to make the soreness go away...

3/29/12

1 mile - 6:35
10 rds
3x pull ups
5x push ups
10x sit ups
1 mile - 7:01

let's try 2 today

1) 6 rds
5x front squat - 145,155,165,175,185,185
4x broad jump

2) 6 rds
5x power cleans - 95,105,115,125,135,135
3x burpees

3) 6 rds
5x military press @ 95#
6x kb row @ 35#  (each side)

a little later...

4) 10 rds
60 sec 10m sprints
30 sec rest
17,17,17,15,16,17,17,17,17,17

5) Run
2 miles with Ash
16:45

6) 5 rds
10x wtd sit ups @ 45#
6x wtd half moons@ 45#
15m waiter walk - 2 x 45# kb

tuesday's ride

mtb @ St. Ed's with ash
7.31 miles  1 hr 3 mins

3/25/13

1) 6 rds
5x barbell burpee @ 95#
4x squat jump

2) 8 rds
8x curl to press @ 45#
8x bent over row @ 45#

3) run
2 miles 17:25 with ash

3/21/13 thursday off

1) 8 rds
5x front squat- 135,135,145,155,155,165,175,175
4x broad jumps

2) 6 rds
5x hang snatch @ 95#
4x squat jump
6x side to side hops over the bar
6x front to back hops over the bar

3) 6 rds @ 95#
5x military press
5x bent over row

run 2 miles- easy

3/20/13 before work

1) 12 rds (1 rd every 90 sec) @ 35# kb

5x swings

5x right arm snatch 

5x left arm snatch

5x burpees

3x jumping lunge each leg

5x 15' run down and back

rain... again... 3-19-13

1) 8 rds
3x the exercise
75, 85,95,105,115,115,105,105

2)8 rds
3x bench press
135,135,135,135,135,145,145,155

3) 10 rds
3x wide grip pull ups
3x back squat
135,145,155,165,175,185,195,205,215,225,235

ran out of time during lunch

1) 6 rds
5x barbell burpees @ 95
4x squat jumps

2)8 rds
8x kneeling curl to press@ 45#
6x bent over row @ 45#

3)2 rds
10x walking lunges @ 65#
5x squat jumps @ 65#

Friday

1) 6rds
5x front squats @ 135#
3x jumping lunges

2) 6rds
5x power cleans 95,95,95,105,115,105
5x swings @ 35#

3) 6 rds
5x military press 95#
5x pull ups

workout with ash

1) 8 rds
6x sand bag squat clean + thruster @ 60#
200m run

2) 6 rds
3x ankle to bar + pull up
10x 45# weighted sit up
15x kb swings @ 35#

3) 4 rds
60 sec front bridge
5x y+l @ 2.5#
5x kb slasher @ 35#

Wednesday's lunch break

1) 8 rds
3x the exercise
3x shoulder dislocates
65,75,85,95,105,115,115,115

2) 8 rds
3x bench press
135,135,135,135,135,135,145,155

3)
8 rds
3x back squat
155,165,175,185,195,205,205,215

rain and wind

1) I didn't want to run, so...
3 rds
3 minutes jump rope
30x 35# kb swings

2) 10 rds
3x pull ups
5x push ups
10x sit ups

3) 3 rds
3 minutes jump rope
30x 35# kb swings

4) 10 rds
3x pull ups
5x push ups
10x sit ups

today

warm up: 3 rds
3x snatch @ 65#
5x scotty bob @ 2x 20#
5x ankles to bar

1) 6 rds
5x barbell burpee -95, 95, 95, 105, 115, 125
4x squat jump
itb stretch

2) 6 rds
8x kb floor press @ 2x 44#
2x tarzan pull ups
5x y + l @ 2.5#

3) 5 rds
10x deadlift - 115, 125, 135, 145, 155
3x 24" box jumps

3/7/13

1) run
1 mile 6:48- felt way better than monday

2) 5 rds
20x push ups
30x sit ups
6x pull ups

3)5 rds every 3 minutes rest 1 miunte
10x 135# dl
15x kb swings @ 35#
45 sec wall sit
45 sec plank
 last round hold sit and plank till failure
sit- 1:45
plank- 2:15

4) 5 rds
100x jump rope
10x military press @ 2x 25#

yesterday 3/6/13

1) 5 rds @ 75#
5x hang cleans
5x front squats
5x military press
5x pull ups
5x clapping push ups

2) 3 rds
8x 135# back squat hops (feet come off the ground coming out of the squat)
5x (each arm) turkish get up @ 25# kb

monday

1) Run 1 mile 8:12 - felt terrible

2)5 rds
20x push ups
25x sit ups
5x pull ups

off of work and too lazy to ride

1) Back squats
15x 135#
10x 155#
5x 185#
5x 205#
3x 215#
3x 225#
3x 225#
I ran out of weight... and legs

2) 6 rds
15x push ups
25x sit ups
5x pul ups

a few days off...

1) back squats
12x 185#
8x 185#
6x 185#
4x 185#
20x 135#

2) 5 rds
15x push ups
25x sit ups
5x pull ups

3) 4 rds
4x 185# dl
6x  snatch @ 25# kb (each arm)
8x 44# kb swings

4) 4 rds
jump rope for a minute- throw in double unders
5x sand bag cleans@ 60# (each side)
15m waiter walk/ farmers carry (1 arm OH, 1 arm at side, switch arms OH at turn around) 2x 44# kb

thursday's ride

mtb 6.5 miles through mud ont switchbacks and short steep climbs... I hurt.

no sleep Saturday, into an overnight on Sunday, equals really tired on Monday

warm up: 5 min run

1) back squats
5x 135
5x 155
5x 175
8x 185
8x 185
6x 185
6x 185
4x 185
4x 185
20x 135

2) 4 rds
12x 95# bench press
4x pull up

sleepy and sore

1) 20x back squats @ 165#

2) 5 rds
15x push ups
25x sit up
5x pull ups

3) 4 rds @ 2x 25#
4x kb clean and press
8x kb floor press
12x kb clean hi pulls

slow progress

5 rds
15x push ups
20x sit ups
5x pull ups

Tuesday's lunch break

1) back squats
20x bs @ 155#
10x bs @ 165

2) 4 rds @ 135#
10x bench press
5x clean hi pulls
5x military press

not much time, even less fitness...

5 rds
15x push ups
20x sit ups
4x pull ups

friday lunch break workout

1) 20x back squats@ 135#
10x back squats @ 155#

2) 5 rds
10x bench press @ 135#
5x pull ups

lazy thursday

1) 4 rds

15x push ups

20x sit ups

4x strict pull ups

2)3rds @ 95#

6x stiff leg dead lift 

6x bent over row

6x hang cleans

3)4 rds

6x snatch @ 95#

10x russaian twists @ 25#

10x wtd sit ups @ 25#

Tuesday: wasting time at the gym

warm up:

1 mile run: 8:35

1)10x power clean to push press @ 115#

2)3 rds

8x dips

8x bench press @ 95#

4x pull ups

3)various IT band rehab exercises...

yesterday

20x back squats @ 115#

4 rds
15x push ups
20x sit ups
4x pull ups

bad start to the new year

1) 20x 95# back squat

2) 4 rds
15x push ups
20x sit ups
4x pull ups

two...

run: 1 mile easy 8:27

20 reps back squat 95#

4 rds
15x push ups
20x sit ups
4x pull ups

1st run of the year- on the 1st...

run:
2 miles- 14:20