6/26/10

2/3 of Easy30 KB Workout w/ 30# KB.

Thought I was going to kill this since I felt great the last time I did it. Not sure if I need some more downtime, my diet isn't right, or I'm just being a pansy (most likely), but I got lightheaded and felt dinner creeping up when I stopped.

6/24/10

1-2-3-2-1 DH pullups

Max pushups in 2 min - 45 (PR-1st)

3.02 mile beach run 28:35

Started out too fast on the run and had to spend most of the second mile recovering.

Running Complex (Scaled)

WU: 15-10-5 HSPU, dips

WC: running complex, 5 rounds - 34:25
barbell complex (-back squats) w/ 40# DBs
100 jumping jacks (subbed for 400m run)

DUR: max situps (anchored) in 3 min. - 70 (PR-1st)

Mutant Angie (Scaled)

WU: 100 standing lunges

STR: overhead presses w/ 40# dumbells 8-5-5-5-3-3-2-1

WC: 4 RFT  - 15:39
5 DH pullups, 25 squats, 15 burpees

DUR: 3 mile beach run - 30:14


Most pullups I've done in a single workout. REALLY want to drive this capacity up.

6/18/10

Manhattan Pier and back. 27:43 (PR)

< 9:15 avg. I think I can get this down again next run if I warm up more before running.

6/17/10

Easy 30 Kettlebell Workout (link)

It's been a while since I could get through this.

6/16/10

Manhattan Pier and Back, 3.02 mi, 28:30

Barefoot running is working my lower calves - I think due to more of a midfoot strike. Anxious to get my average speed up.

Move-In

Moved from San Luis Obispo to Manhattan Beach yesterday.

Barefoot beach run 3.02 miles untimed.

30-20-10 Pushups, 4-count flutter kicks, situps

If It Doesn't Suck... (Scaled)

WU: 2 mile run 18:09 (PR)

STR: work to 1RM DL 315# (PR - 1st)

STA: 5 rounds 3x DL 135#
10 - 5 - 5 KTE

WC: on the minute for 10 minutes
3x burpee
5x pulldown 100#
7x squat jump

DUR:

The KTEs were harder than they look...
Was supposed to go 30 min for the WC but I couldn't embrace the suck today.

Hansen (Scaled)

WU: ROM and star jumps

WC: 5 rounds in 30:15
30 KB swings 30#
20 burpees
30 situps

DUR: sprints
2x 800m 3:40, 4:00
2x 400m 1:33, 1:41

Need to work on getting full ROM on situps. I hate burpees. My running speed is embarrassing.

Normandy (Scaled)

WU: 1 mile run 7:45 (PR - 1st)

STR: SC 8-5-5-5-3-3-1-1-1-1-1
started at 45#, added 10# each set to end at 1RP of 145# (PR - 1st)
could have gone heavier but my form is poor and I didn't want to injure myself

WC: 15-10-5 HSC&P 75#, 21-15-9 pulldowns 100#, alternating
10:36
arms were failing at the end. tried to maintain as high intensity as possible. first lifting blister yay

Mahalo (Scaled)

Done on 6/5.

WU: 2 mile run 18:34 (PR - 1st)

WC: 5 rounds for time
10 thrusters 85#
30 pushups
50 jumprope
~40:00

DUR: 50 situps, 50 hip extensions

Threw up on the walk home. Silly body.

Leucadia (Scaled)

Done on 6/3.

WU: 4x bear complex 75#->115#

STR: work to 1RM thruster 145# (PR - 1st)

WC: 4 rounds in 20:00
5 HSPU
10 burpee
15 KB swings 40#

I wanted so bad to do more rounds, but I don't feel too bad since this was my first workout.