run to booth
run to stripe
run home
7.7 mi
Monday, February 27, 2012
Sunday, February 26, 2012
Sunday, Februay 26
run to ratner
191
short on time....
5x
{
5 cleans @115
25 knees to chest
5 pull-ups
}
191
short on time....
5x
{
5 cleans @115
25 knees to chest
5 pull-ups
}
Friday, February 24, 2012
Friday, February 24
Run to Ratner
190.6
10
x10 burpees
3x plank roll
3x
{
20 situps
10 leg v + legs up
}
3x 10 cord pulls @22.5
Thursday, February 23
Run to gymnastics
Long stretch
Sets of handstands and pullups
Flipping
Aborted backflipping
Lots of rings
Circle pullups
show jumping
Wednesday, February 22, 2012
Tuesday, February 21
run to gymnastics
agility on the beam
splits training
core conditioning (good stuff!)
run to crown
189.2
easy track workout
agility on the beam
splits training
core conditioning (good stuff!)
run to crown
189.2
easy track workout
Sunday, February 19, 2012
Sunday, February 18
run to ratner
190.6... sigh
3x20 min on elliptical. super stiff/sore from yesterday (and/or mimosas)
Saturday, February 18
crossfit with Rachel
3x3 AMRAP power cleans, 20m shuttle runs, pullups
13, 16, 13
9, 14, 12
8, 15, 10
gotta get way more reps cleaning and pulluping (pulling up?)
bottom line: technique is destiny!
then ran 2.5mi to target for poker chips.
an hour later I ran to crown, did a great warmup with ziv, did a poor throwing workout with ziv, and ran back home. great, great warmup though.
also...192? WTF?
3x3 AMRAP power cleans, 20m shuttle runs, pullups
13, 16, 13
9, 14, 12
8, 15, 10
gotta get way more reps cleaning and pulluping (pulling up?)
bottom line: technique is destiny!
then ran 2.5mi to target for poker chips.
an hour later I ran to crown, did a great warmup with ziv, did a poor throwing workout with ziv, and ran back home. great, great warmup though.
also...192? WTF?
Friday, February 17
so warm out!
~14km in ~1:08 right before LPF. also 30 min throwing with ziv in the dark while full and tipsy
~14km in ~1:08 right before LPF. also 30 min throwing with ziv in the dark while full and tipsy
Thursday, February 16
gymnastics - showed up a little earlier
did my first bridges, and my first splits training. very good idea to do this more often.
conditioning - awesome! calf raises while having balls whipped at you. also barrell throwing/tackling
did my first bridges, and my first splits training. very good idea to do this more often.
conditioning - awesome! calf raises while having balls whipped at you. also barrell throwing/tackling
Tuesday, February 14
Gymnastics - ab workout at the end. I showed up late, didn't warm up properly, and had a tweak in my left shoulder. not a bad injury, though. but unnecessary diversion
Track workout - racing in a lot of the sprint sets.
186.6!!!!!!!!!!!
Track workout - racing in a lot of the sprint sets.
186.6!!!!!!!!!!!
Monday, February 13
Monday, February 13
threw with ziv for 30 min inside, then went to gymnastics. only enough time for a bunch of cartwheels and handstands, with some flips at the end. we sprinted for conditioning.
threw with ziv for 30 min inside, then went to gymnastics. only enough time for a bunch of cartwheels and handstands, with some flips at the end. we sprinted for conditioning.
Saturday, February 11
MSI nonsense...
Ran to MSI, then to crown.
stretched, did 2 miles @14:30, felt sick, passed out.
but... 188.6!!
later that day:
run to ratner
{
2x10 pulls @22.5
3x8 bell bench press @50
}
{
3x 15 shrugs @70
3x5 angle bell bench press @50
}
{
2x10 shoulder lift sets @20
2x12 lying flys @20
}
{
2x10 dumbbell rows @60
2x12 lying plate lifts @45
}
Friday, Feb 10
I threw with ziv on thursday but I skipped gymnastics afterwards for some excuse, probably lame.
Friday I did -
run to ratner
3x10 pulls @22.5
3x
{
mile @~7:30
40 situps
}
192.0 - I deserve this
Friday I did -
run to ratner
3x10 pulls @22.5
3x
{
mile @~7:30
40 situps
}
192.0 - I deserve this
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