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