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.
Friday, June 29, 2012
10 rounds of couch wod
10 rounds for time:
5 decline pushups (feet on arm of couch)
10 squats
prev 6:52 (Nov 11)
today 4:45
Last workout in China.
Tuesday, June 26, 2012
5 x 30 BS + 15 PU
5 rounds for time of:
30 Backsquats at 65lbs
15 Pullups (blue)
15:34
Saturday, June 23, 2012
Nancy
5 rounds for time of:
Run 400m
15 ohs at 95lb (FSq at 75 sub)
15:37
Then ran a 6th lap in order to lap the Chinese PE I had been pacing (he only ran, no squats)
Friday, June 22, 2012
The Chief
The Chief:
Amrap in 3 minutes of
3 Power Cleans (135/95 lbs)
6 Push Ups
9 Squats
Rest 1 minute. Do 5 rounds of this.
You start the next 3 minute round where you left off in the last round.
Switzer 20kg dbs, db pushups 15 rounds +3+4
Edward 10kg barbell 21 rounds
Wednesday, June 20, 2012
Helen
3 rounds for time:
Run 400
21 KB swings (44\10kg bar)
12 pullups
Edward 15:40
Switzer 16:17
Tuesday, June 19, 2012
Hockey
Edward did death by lunges with 10kg bar.
I played Hockey for an hour
Sunday, June 17, 2012
Double Unders 10 X 10 for time
100 double unders for time (must be a set of 10 strung to count) 9= 0
9:44 ( probably did 150+)
Shitty pushups every day (120)
Death by lunges
45lb OH and every min on min do that # of lunges
17 plus 12
5 x 5 pullups (2 witout blue bands)
Friday, June 15, 2012
DU's and WOD
50 DU's in sets of 10 : Anything less than 10 = 0, probably did 200+, working on consistency
5 x3 DL at 115 with 4" lifts
10 rounds for time of:
10 pushups
50 meter sprint
Rest 60 seconds
No repped on last pushup, did again.
12:42
"In matters of style, swim with the current; in matters of principle, stand like a rock."
-Thomas Jefferson
Wednesday, June 13, 2012
5 rounds of:
Run 800m
20 Burpees
X 5 for time
37:47
2 eggs
2\3 cup oatmeal
2 tbs PB
2 eggs, 4 oz bacon, 2 cups broccoli, 2 tbs PB
4 liters of water, 1\2 litre coffee
before dinner...
Monday, June 11, 2012
5-10-15
5 Squat cleans (10, 40kg)
10 pushups
15 double unders (or x3)
Edward 7:03
Switzer 9:30 (previous 16:30)
Sunday, June 10, 2012
Sled drag
Sunday 1km pull of 40 kg on soccer field
15:15
and as usual 120 shitty pushups per day
Friday, June 8, 2012
Hockey and Tabata mile
Thur- hockey with Ben
Fri- Tabata mile 10:47
3:30 rest = 7:17 mile
Wednesday, June 6, 2012
Mainsite of Friday 120518
Enough-with-the-bullshitting/
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball (subbed for squats)
20 Pull-ups (Pushups)
10 Handstand push-ups (Pullups with blue band)
D- 28:15
Edward - 22:10
Tuesday, June 5, 2012
Hockey
1 hour of hockey
Monday, June 4, 2012
Pushups and Squats
21-15-9
Supposed to be HSC and HSPU
we did Squats and hand release (was really easy)
3 min for both Ed and I
Sunday, June 3, 2012
Low back day
Light Deadlifts and "shitty pushups" (6 x 15)
Tweaks-and-geeks-lower-back/
Saturday, June 2, 2012
Some PR's to report this year
5 km 28:35
1 mile 7:50
100 double unders 4:15
Grace at 115- 3:30
Fran ladder 54 in 10 min
Dips and Pullups
Green band strict pullups and dips
6-5-4-4-4-4
and 6 rounds of 15 'shitty pushups' for low back
Friday, June 1, 2012
100 DU's
Prev 10:16 A year ago (6:30 prior to that)
4:15 today
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10 rounds of couch wod
5 x 30 BS + 15 PU
Nancy
The Chief
Helen
Hockey
Double Unders 10 X 10 for time
Death by lunges
DU's and WOD
5 rounds of:
5-10-15
Sled drag
Hockey and Tabata mile
Mainsite of Friday 120518
Hockey
Pushups and Squats
Low back day
Some PR's to report this year
Dips and Pullups
100 DU's
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