Monday, September 22, 2008

Today

Alright, I'm skipping over all the stuff for the past couple weeks because I don't feel like reaching back into my memory and trying to figure it out. Long story short is last Monday I did 5 rounds of 185lb back squat followed immediately by 300 meter row. This was a fantastic workout based on the fact that I was still shaking an hour later. The next morning I tried to do a 5 mile time trial, but I was too tight and while I started off feeling fresh and good, my hammies got me and I petered out, but still maintained an average 6 min mile. I was hoping for 27:30. Still, not bad for being tired and then I went for crossfit that night, did some more crazy stuff. I can't remember what. There were only 8 of us or so. Ah yes, it was "Chief," 3 power cleans @ 135, 6 pushups and 9 squats as many times as you can in 3 minutes and then 1 minute off for five rounds. God knows what happened on Wednesday. Oh yes, I went for a light jog, watched the JPMorgan race and cheered on Galyn who rewarded me with company at dinner for my exceptional cheerleading. On Thursday we did a half marathon or thereabouts and I ran a 1:22, which is great given that we started out slowly. I had dinner at the O club buffet that night. So good. I hadn't eaten there in a long time.

On Saturday, I did the 155lb. squat cleans (hips below the knees) x 30 for time. I was beat up. And this morning I did 10>1 45lb. DB thrusters and 1>10 Knees to Elbows. Thrusters still suck!

Wed Sept. 10th

I did some crazy crossfit workout.

Tuesday September 9th

I have no idea what I did this morning. I ran, probably. Maybe track repeats? I have no idea. I might have run with the club too. In fact, I think I did 8 x 2 minutes repeats with 60 seconds rest.

With Kelly in the evening I did an 800meter run followed by 21 thrusters at 75 lbs and 21 L - situps. I think I scored just short of Angel. Taken from an old crossfit article.

Sunday, September 7th?

I'm catching up here. On Sunday way back when I ran for about 2 hours, methinks. Not entirely sure.

Friday, September 12, 2008

PT test

I had to take a PT test on Saturday. I did 16 dead hang pull ups, 55 pushups and 57 situps. Not too happy with the pushups or situps, but I haven't done them in a long time. Not like that. I ran a 6:42 3 mile, still tired from Thusday and swam a 19 minute 1500 (allegedly).

That night I did some heavy deadlifting. I PR'd at 335. I'd like to get 375.

Thursday Sep 4 Tempo Run

I ran about 10.5 miles. Along the water, I ran 5 miles at a fast clip, probably averaging sub 5 minute miles.

Thursday, September 11, 2008

Wednesday Sep 3

No idea what I did in the morning. I probably wandered in a lust filled craze.

That night we did 5 rounds of:
5 one armed snatches R
5 Overhead dumbbell lunges R
5 one armed snatches L
5 Overhead dumbbell lunges L

Wednesday, September 3, 2008

Tuesday

Sleeping a lot. didn't get up in the morning.

In the evening I did 4 x 1 mile repeats. Started off at 6 minute for the first one and then brought it down to 5:30 for the next 3.
5:32
5:27
5:32

3 minutes jogging rest in between. I think I will try to bring these up to 6 mile repeats, all on the 5:30 and then cut the rest down to 2:30 and then 2 mins rest. That would be hard.

Sunday

5.83 mile run.

Saturday


With Kelly, did

10 rounds of:
10 deadlifts @ 135lbs.
15 pushups

I got awfully sore from this. Felt this pulling my hamstrings all the way to the mile repeats on Tuesday.

Friday

I ran 12.54 miles in 1:34 minutes. Warmed up well towards the end.

Thursday Morning

I ran about 10 miles this morning. Slow. Tired.

Tuesday night with Kelly

10 dumbbell snatchs L & R
1 hydrant run
15 dumbbell snatches L&R
2 hydrant runs
25 dumbbell snatches L&R
3 hydrant runs.

This took me about 14:22. I finished before everyone else including Angel, but I used 40lb. dumbbell instead of his 65lb. I was still feeling tired and worn out from the HTC.

Tuesday morning run

Slow, aching run. Saw Crosby Freeman, the stud runner from Pomona flying along the waterfront.

Monday Crossfit

Felt really tired and worn down after HTC. Trouble sleeping Sunday night.

Workout with Angel:

5 rounds of:
50 box jumps
40 kettlebell swings @ 40lbs.
30 situps
500m row

I only did 3 rounds. When I saw Erin Cafaro, the olympic gold medalist stop at 3 rounds, I felt it was ok to stop at 3 rounds too. I began the 4th round, got about 15 reps into the box jumps and decided I wasn't doing myself any good. I was looking for something to just keep me warm and moving.