Training Blog (Train Hard, Recover Fast. Repeat)
The intent of this blog is to increase adherence by publicly posting my training
Don't wish it was easier, wish you were better.
Monday, January 31, 2011
DL and 400
21 DL
400m run
18
400
15
400
12
400
Switz: 150 worth of dbs
Putter DNF after aches
Stretch
Patty
Simps all had 10: 36 with 85-90 lbs
Sunday, January 30, 2011
Sunday Gym run
10 down and backs of gymnasium
1 min rest
10 again
3:30
3:15
Could have had less rest and another round.
Mel 4 and 4:15
Saturday, January 29, 2011
Friday
5 rounds for time
6 DL at 275
8 Abmat situps
10 Pushups
2 rounds of reg pushups then knees
6:37
Quick but hard workout
Sat off
Wednesday, January 26, 2011
Rest day
Feeling a cold trying to get in... Gonna workout tomorrow
Tuesday, January 25, 2011
5 X 5 Backsquat
Was planning 5 sets
Got to 275 for 5 and back starting hurting on 4 reps. Stopped and done for the day.
Live to fight another day. :)
Monday, January 24, 2011
Cindy
5 Pullups
10 Pushups
15 Squats
AMRAP 20 min
15 rounds + 5+5
Saturday, January 22, 2011
10 rounds
3 laps of gym (approx 300meters)
4 burpees
5 situps
6 squats
X 10 rounds
Darcy: 23:00
Mel (7 rounds 25:40)
Yesterday was off.
Thursday, January 20, 2011
Rest day again
Worn out today, not sleeping well. Snowblowed but no workout.
Wednesday, January 19, 2011
Tues off, Wed Tough one
5 rounds for time:
Run 400m
15 burpees
15 wallballs
Slim 21:30
Darcy 25:30
P2 made 3 rounds and had to go
Monday, January 17, 2011
12 min run
25 laps of the gym
Kids did the bear crawl wod from last week
Putter: 17:20 (5 wall climbs)
Joe: 24:10
Newf: 22:57
Sunday, January 16, 2011
Rest day
Saturday, January 15, 2011
Trav's WOD
20 min AMRAP
10 Pushpress at 85lbs
10 KB Swings at 44lbs
10 Box Jumps at 25"
10 rounds with 15 seconds to spare
Tillman (friday)
Tillman
Complete 7 rounds for time:
2 lengths of the gym
7 Deadlifts - 275 lbs
15 Pull Ups
*Rest 45 seconds between rounds
19:40 total
Thursday, January 13, 2011
Short day
3 X 5 Push press (was going for 5x5) ran out of time
135, 185, 185
FGB for the wrestling team:
Some inflated scores and some humility
They were destroyed at the end.
Wednesday, January 12, 2011
Run 200m 15 pushups AMRAP 20
Darcy: 12 rounds
Mel: 9 + 200
Putter: 18 + 100
The Champ: 15 + 100
Tuesday, January 11, 2011
Rest day
Fire Hall practice searches with SCBA on and garbage bag over head.
Used the same amount of air as the skinny guy :)
Monday, January 10, 2011
As rx'd with jumping Pullups
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
Darcy 16:30
Mel (15lb bar) 19:18
Sunday workout Bear Crawl
Five rounds for time:
2.5 lengths of gym Bear Crawl (2 for Mel)
10 K2E's (situp Mel)
20 Box Step ups (12" Mel 20" Darcy)
Darcy: 26:30
Mel 33:25
Saturday, January 8, 2011
Rankel
"
Rankel
"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
I only had 50lb KB otherwise Rx'd
6 rounds in 20:13
Torture on the low back
Yesterday was off
Thursday, January 6, 2011
Travis picking up 455lbs on Dec 31 2010
Rest Day
Rest day at home
Wednesday, January 5, 2011
Kelly scaled
Meant to be:
Run 400m
30 Box Jumps
30 Wall Balls X 5 rounds
We did:
Run 400
20 Box Step ups
20 Wall Balls X 3 rounds
Me: 11:50
Mel: 15:09
Putter:10:16
Stretch: 10:57
Tuesday, January 4, 2011
Angie
100 Pullups (Jumping)
100 Pushups (knee)
100 Situps
100 Squats
For time: Broke into 5 sets of 20
20:22 (2 min faster than last time)
Putter 12 or 15:48
Monday, January 3, 2011
Nancy
Run 400 meters
95 lb OH Squats 15 reps
X 5 rounds
1st rd. dumped bar at 11 reps, sharp shoulder and knee pain
Try again another day. Stretch today.
Saturday, January 1, 2011
Video for Total
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DL and 400
Sunday Gym run
Friday
Rest day
5 X 5 Backsquat
Cindy
10 rounds
Rest day again
Tues off, Wed Tough one
12 min run
Rest day
Trav's WOD
Tillman (friday)
Short day
Run 200m 15 pushups AMRAP 20
Rest day
As rx'd with jumping Pullups
Sunday workout Bear Crawl
Rankel
Travis picking up 455lbs on Dec 31 2010
Rest Day
Kelly scaled
Angie
Nancy
Video for Total
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