Running
Strength and Olympic Lifting:
- Pull up ladder – 4-4-5-5-6-5-4-3
- Front Squats:
- 5 x 5 @ 70% 1 RM (135 lbs)
- 3 x 3 @ 75%
- 3 x 1 @ 85%
- 3 x 1 @ 90%
- Push Jerk:
- 3 x 4 @ 70% 1 RM (115 lbs)
- 3 x 2 @ 85%
- 3 x 1 @ 90%
- Dip ladder – 1-2-3-5-3-2-1
Did not complete the pull up ladder, failed on the 6 set. Completed dip ladder however.
Running and Endurance:
- 4 x 50 m – Sprint
- 3200 m (Run regular speed 2 min, sprint 30 seconds, repeat)
Finished in 14:55. It’s too fucking hot for running.
July 19, 2011 | Categories: Running, Strength and Olympic Lifting | Tags: front squat, pull up, push jerk | Leave a comment
Running and Endurance:
- 100 m – 1 min rest 19 sec
- 200 m – 1 min rest 45 sec
- 400 m – 2 min rest 1:41
- 2 x 800 m – 2 min rest 3:41; 3:45
- 4 x 400 m – 1 min rest 1:50; 1:49; 1:37; 1:50
- 200 m – 1 min rest 43 sec
- 100 m 17 sec
Strength and Olympic Lifting:
- Clean and Jerk max 115 lbs
- 2 x 5 @ 65%
- 3 x 3 @ 75%
- 2 x 2 @ 85 %
- 3 x 1 @ 90%
- Pull up ladder 3 – 4 – 5 – 6 – 5 – 4 – 3 – Completed
- Ring dip ladder 1 – 2 – 3 – 5 – 3 – 2 – 1 – Missed the 5 set
Running, I did well, though I was tired and exhausted from yesterday evening. Strength, I did ok. My clean and jerk is ugly, need to work on form. Drop quick! Pull up ladder, completed. That’s awesome. Dip, I only missed the 5. Considering I started dips without a band about 2 days ago, that’s awesome.
July 16, 2011 | Categories: Running, Strength and Olympic Lifting | Tags: clean and jerk, max, pull up | Leave a comment
WOD:
- 3 rounds (24″ box jump w/ 15 lb weights, 10 pull ups, 1 rope climb)
- Max push press – 105 lbs
- 15 min AMRAP (400 m run followed by max reps ring dips) – 2 – 2 – 2 – 3 – 1 – 2 + 400 m run.
Ran more than anyone. Of the six people there, only three people were able to do ring dips, and I was one of them. Awesome sauce. Rope climb not so hard once you realize how to do it. Felt pretty good after today.
OH PLUS, HOW CAN I FORGET TO MENTION THIS…. Got my copy of George R R Martin’s latest book in the Game of Thrones series, A Dance With Dragons. Now that, my friends, is awesome sauce.
July 12, 2011 | Categories: AMRAP, Running, WOD | Tags: Awesome sauce, game of thrones, max, pull up, push press, WOD | Leave a comment
Strength and Olympic Lifting
- Sled pull w/ 2 – 20 kg weights
- Snatch balance max – 85 lbs
- Deadlifts sets of 3 reps max – 215 lbs
- Strict Pull up ladder – 3 – 3 – 4 – 6 – 4 – 3
Running and Endurance
- 4k, broken up into 400 m run, 100 m sprint intervals. My splits: 4:35 – 4:40 – 5:17 – 6:08
As you can see, my splits started to fall apart. It’s 100 degrees out and I just blasted through an hour strength class. I beat my 1 rep max dead lift by 10 pounds and did three of them. That’s some awesome sauce. And did I mention the strict pull up ladder? I was using a blue band when I started beginning of May. Loving my results.
July 11, 2011 | Categories: Results, Running, Strength and Olympic Lifting | Tags: Awesome sauce, dead lift, heat exhaustion, max, pull up, snatch | Leave a comment
Where did it all go? Freaking time, goes too quickly when you’re having fun, goes way too slowly when you’re not. This was my weekend to relax because the next two weeks are going to fly by. All thanks to work and obligations. At least, at the end of the two weeks, I get a week of vacation. Much needed, much anticipated.
Friday was a rest day. No workout. I ate well enough.
Saturday wasn’t shabby. Started the day with a Buddy WOD. This consisted of 4 rounds, each starting with 50 m walking lunges (my ass still hurts) and some additional exercises, such as burpees, situps, pushups, ball slams, sledge hammer swings. I’m very proud to say that my team “won”. Our finishing time was the fastest at 28 min and change. At the end of the day though, it doesn’t really matter who wins, it’s all about the effort you put into the workout and your own accomplishments. The competition is nice, but with so many people at different levels of abilities, it’s hard to compare. But still, we won, what what! Food on Saturday was ok, except that I had taco bell and many chicken legs throughout the evening. It was a lazy weekend. Oh and beer. Yum for beer. My post workout meal was good though! Three eggs over medium with a slice of sharp cheddar cheese on each. Awesome.
Sunday, or what will now be referred to as what the hell was I thinking day. I’m going to go for a run I thought. Should go early I thought. Hung over though so I’ll wait, I thought. Noon thirty comes around, awesome, let’s run. I lube up with sun block, because the sun is like beating down on the earth from directly overhead. And out the door I go. I ended up running about 3.5 – 4 miles and then walking about 1.5 miles home. Nearly dying from exhaustion and heat. Can barely put a foot in front of the other. For the love of Pete and George. Do not run at noon thirty when it’s over 90 degrees out. It’s just stupid. Rehydrated with beer. That was a good thing.
Dinner on Sunday was healthy. Chicken breast, steamed green beans, orange and yellow peppers, with some grilled onions on the side. And beer. Sue me.
Blogging this week will be sporadic. We’ll see. Here are my eggs, yum.
June 20, 2011 | Categories: Food, Other, Pictures, Running, WOD | Tags: beer, chicken, competition, grilling, heat exhaustion, time flies, WOD | Leave a comment
The WOD today was running. Woot. I do running. I do it well. 6 rounds, 800 m each. 3 min rest in between, based on the third person to finish the lap. I was always third or second. First round, 3:52. Last round 3:14. Always pushed myself faster. Good WOD. Others disagree. Such is life.
Food:
- Breakfast – Protein shake
- Two hard boiled eggs
- Snack – Cherries and strawberries
- Lunch – Two chicken breasts, broccoli, cottage cheese.
- Snack – Cherries and strawberries
- Post workout – Protein shake
- Dinner – Pork chops and corn on the cob.
- 1 beer, 1 glass of wine.
No WOD tomorrow. What should I do? Run or cut the grass?
June 7, 2011 | Categories: Food, Running, WOD | 2 Comments
Frankly, I enjoyed it. Nothing special, but relaxing is fun. Started the day with a run, followed that up with some house cleaning, some bill paying, and some grocery shopping. Whoo… Run was good, 4 miles or so. Didn’t track time or exact length, phone was dead. Felt good to run again.
Food:
- Breakfast – Banana, nuts.
- Post run – Protein shake (1 cup milk, 1 scoop protein, 2 tbl spoons coconut milk, 1 banana)
- Lunch – Chicken breast and salad of broccoli, orange peppers, and tomatoes.
- Dinner – Leg of lamb chop, salad of spinach, tomatoes, peppers, and apples.
- Snacks – Beef jerky.
- Beer.
Ah, the damn beer. Still Memorial Day weekend even though it’s Monday yeah? Here’s a pic of lunch. Be jealous.
May 31, 2011 | Categories: Food, Pictures, Running | Leave a comment
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