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.