07/09/2013

I. Row
7 x 20:40
5 x 250m 1:00 minute Rest

II. Squats
10 x 10 Air Squats
10 x 5 OHS with PVC Pipe
10 x 3 Squats (15#)
10 x 3 OHS (15#)
5 x 2 Squats (45#)

III. Quad Smashing

07/08/2013

4.38 mile run
Pace: 9:55
Time: 42:23

I. 1 mile walk
50 Leg Levers
10 PVC Rollouts
10 Push ups
8 Ring Dips

II. D.T.
5 x
12 Deadlifts 95#
9 Power Cleans
6 Push Jerks
Time: 14:32

III. Stretch

07/07/2013

I. 50 Leg Levers
20 GHD Sit ups
30 Squats
10 Push ups
9 Ring Dips

II. 1 mile run
21-15-9
Hang Cleans 95#
Wall Balls
Time: 20:13

III. Strongman Class

Basically lifting heavy, awkward stuff. LOTS of FUN!!!!

07/06/2013

7.75 mile Run
Pace: 10:02
Time:1:17:47

70 degrees with 99% humidity at least that's what the weather channel reported today. I love the warm weather and staying out of the sun helped somewhat.  I was hoping to do at least 8 miles today, I guess I am going to have to plan my route better.

07/05/2013

REST DAY

500m Row
50 Leg Levers
20 GHD Sit ups

15 minutes Foam Rolling

07/04/2013

I. 500m Row
50 Leg Levers
10 GHD Back Extension
20 GHD Sit ups

II. Deadlifts 5 x 5
5 = 135#
5 = 155#
5 = 175#
5 = 175#
5 = 185#

III. 5 x
10 Thrusters (45#)
10 Ring Push ups

07/03/2013

4.39 miles
9:55 pace
Time: 42.32

Today's run felt like crap, especially mile 3. However, pace was similar to Monday.

07/02/2013

I. 800m Run
30 Squats
50 Leg Levers

II. Snatch

III. "Randy"
75 Power Snatches (55#)
Time: 13:35

I did not have enough recovery time between work outs.  Definitely tired which impacted by ability to go all out.

07/01/2013

4.37mile run
Pace: 9:49
Time: 41:47


I. AMRAP 8 minutes
30 Squats
50 Leg Levers
20 GHD Sit ups

II. 5 x
1 minute jump rope
10 Front Squat (65#)
5 Plank Jacks

III. "Trevor"
In Teams of 4 with 2 people working at a time
300 Pull ups
400 Push ups
500 Sit ups
600 Squats

07/01/2013

4.38 mile Run

The training begins for the NYC Marathon November 3rd! I am excited and nervous that I finally got into this run.  It is going to take a lot of training for me to be able to do this distance. I am learning more and more that eating and what I eat plays a critical role in my performance.  While my diet is fairly clean, I am finding that certain food are creating problems on some longer runs. 

I love having a goal.  It keeps me focused and motivated

06/30/2013

I. 1 mile run
30 Squats
10 PVC Rollouts
50 Leg Levers
20 GHD Sit ups
20 BAck Extensions

II. AMRAP Partner WOD 20 minutes
5 Pull ups
10 Push ups
15 Squats

Partner 1 completes round while
Partner 2 holds a plank or wall sit

III. Run 1 mile