09/26/2013

I. 500m row
3 x 10 squats/ 10 push ups

II. 2 x
50 sit ups
3 Toes to Bar to 3 Pull ups
10 Dips

III. 3.1 Mile Run
Time: 30:37
Pace: 10:00

09/25/2013

6.52 Mile Run
Time: 1:05:00
pace: 9:58

09/24/2013

I. 500m Row
10 PVC Rollouts
20 Squats

II. Front Squats
10 = 45#
10 = 65#
3 = 75#
3 = 75#
3 = 85#
3 = 85#
3 = 85#
3 = 85#

III. 2 x
25 Sit ups
3 Toes to Bar
3 Pull ups
3 Ring Dips

09/23/2013

I. 500M row
10 PVC Roll outs
25 Push ups
20 Squats

II. The Chief
3 Power Cleans (95#)
6 Push ups
9 Squats

III. Foam Rolling

09/22/2013

I. Partner WOD
25 Pull ups
50 Deadlifts 95#
50 Box Jumps
50 Snatches 16kg
50 Burpees
25 Pull ups

II. 2 x
50 Sit ups
3 Toes to Bar
3 Pull ups
3 Ring Dips

09/21/2013

Dances with Dirt

Ran three legs of 100K Team Relay

I. 2.4 mile + 6.1 mile trail run in the morning

II. 7.0 mile trail run in the afternoon

Long day, lots of fun and laughs with an awesome group of women.

09/17/2013

I. 500m Row
10 PVC Rollouts
10 Squats
10 Push ups
10 Squats
10 Push ups
10 Squats
5 Push ups

II. 1000m Row
50 Burpees
50 KB Swing (16kg)
Rest 3 minutes
then do again

Feeling very tired this morning.  Struggled to complete this WOD.

09/16/2013

I. 1000m Row
10 PVC Rollouts
10 Squats
10 Push ups
10 Squats
10 Push ups
10 Squats
5 Push ups
2 - 2 - 1 - 1 - 2 Dead Hang Pull ups

II. 5 x
Every 4 minutes complete:
200m Run
7 Deadlifts 135#
7 DB Push Press (30#)

III. Form Roll

09/15/2013

I. 1200m Run
10 PVC Rollouts
10 Squats
25 Push ups
10 Squats
2 - 2 - 1 - 1 - 1 Dead Hang Pull ups

II. 2 x
10 Deadlifts (125#)
20 Wall Balls
30 Sit ups
400m Run
Time: 11:39

III. Core WOD
2 x
25 Sit ups
25 Crunches left
25 Crunches right
5 Wall Walks

9/14/2013

16.13 Mile Run
Time: 2:42
Pace: 10:11

Then, when Sheldon and Meri found out I went running without them, they insisted on a 2 mile walk.

09/13/2013

REST DAY

500m Row
10 PVC Roll outs
25 Push ups
20 Squats
2 - 2 - 1 - 1 - 1 Dead Hang Pull ups
10 Squats

7 x 20:45 Row
500m Row

Mobility Work

09/12/2013

I. 500m Row
10 PVC Rollouts
25 Push ups
10 Squats
2 - 1 - 1 - 1 Dead Hang Pull ups
10 Squats

II. 5 x 5 Front Squats 75#

III. AMRAP 8 minutes
5 Push ups
10 Sit ups
Double reps each round

IV. 4.47 mile Run
Time: 43:32
Pace: 9:44

09/11/2013

REST DAY

09/10/2013

I. 500m Row

II. Snatch (65#)

III. 5 x
Every 5 minutes complete:
10 Snatches (65#)
10 Pull ups
10 Dips

IV. 4.15 mile Run
Time: 43:05
Pace: 10:23

Slow hot and humid run

09/09/2013

I. 500m Row
10 PVC Roll outs
25 Push ups
10 Squats
2 - 1 - 1 - 1 Dead Hang Pull ups

II. 10 X
1 Clean and Jerk 85#
5 Pull ups
10 Push ups
15 Squats
Time: 20:15

III. Stretch

09/08/2013

I. 500m Run
10 PVC Rollouts
10 Squats
25 Push ups
10 Squats
1 - 1 - 1 - 1 - 1 Dead Hang Pull ups

II. Partner WOD
30 minutes AMRAP
20 Power Snatches (65#)
Alternate every 5
20 Burpees
Alternate every 5
2 x 20 m prowler push (90#)
together

III. Stretch

09/07/2013

15.13 mile Run
Time: 2:34
Pace: 10:15

Longest run so far in prep for NYC Marathon in Nov. Finally feel like I just might be able to do this marathon.

09/05/2013

I. 1000m Row
10 PVC Rollouts
20 Squats
10 Push ups
1 - 1 - 1 - 1 - 1 Dead Hang Pull ups
5 push ups in between

II. 5 x 5 Deadlifts 155#

III. 6 minutes
Alternate 1 minute Leg Lifts/1 minutes Plank Hold

09/04/2013

I. 500m Row
10 PVC Rollouts
20 Squats
10 Push ups
10 PVC Rollouts

II. 15:15 x 12
SDLHP (65#)
Hand release Push up
DB Hang Power Clean (25#)
Box Jumps

III. 4.16 mile run
Time: 40:18
Pace: 9:41

09/03/2013

I. 1000m Row
10 PVC Rollouts
10 Squats
10 PVC Rollouts
10 Squats

II. Back Squats
5 x 5 85#
3 x 3 95#

III. 5 Rounds
10 Box Jumps
15 Push ups
20 Squats
Time: 11:10

09/02/2013

6.43 Mile Run
Time: 1:05:02
Pace: 10:06

08/31/2013

12 mile Run

Hot, Humid and Hilly!!!!

08/30/2013

Rest Day

3 mile run