Sunday, April 29

bike to crown
186.2

bike to grant park (hard)

dynamic warm-up

a bunch of 10-20 yard throws

8x{
2 x 40m
10s rest
} [there was a 1:00 rest at the halfway point. still pretty sloppy at the end though]

a few more throws

3x 3x iron cross (first time, gotta go harder)

lots of hucks

bike back to hyde park in the rain

a good frisbee-type workout. not necessarily an awesome actual workout.

Saturday, April 28

stupid SPOC conference...

bike to ratner

stretch
40 min elliptical (a little harder than usual but nothing to brag about)
186.0 (sad that this is a good number, i think..)

snatches!
10 @45
2x5 @65
2x5 @95
      10 toes-to-bar
2x3 @115
      10 toes-to-bar
a few fails @135.

[note: saw video when I got home... wasn't nearly wide enough! catch has to be behind the head]

3x
{
10 cord pulls @25
25 knees up
}

Rose is out for the season! oh well, let's go LAC/OKC

Friday, April 27

bike to crown

squash for 1:30. lost on DGP. maybe i can win next time
front squats
2x5x95
2x5x115
2x5x135

 bike to ratner

8:00 mile
 plank roll
7:30 mile
plank roll
7:00 mile
plank roll

 184.0

 that's how it's done!

 HUSTLE LIKE A MOTHERFUCKER

Thursday, April 26

bike to midway 1 hour of savage ultimate achilles - BLISTER'D! gymnastics for stretching, floor warmup bike to ratner 30 min elliptical 184.6 -------------------WHOA 30 min elliptical

Wednesday, April 25

Bike to Ratner stretching 20 pushups 30 situps plank roll 8:15 mile 7:30 mile 7:00 mile 20 pushups 30 situps plank roll 7:00 mile 7:30 mile late... had to leave before the pyramid could be completed 191.6...FUCK how does this even happen? I blame the rest on monday.. http://www.youtube.com/watch?v=Sch5S45mbs0

Tuesday, April 24

bike dash from harper to gleacher aaand back to the toboggan hill hill sprints from the sewer on a 1:30 clock 17 15 15 ?? (hit the screen by accident) 16 16 17 15 bike to gymnastics stretching, handstands, cartwheels, ring dip holding valuting jumps over/through things

Sunday, April 22

bike to ratner

30 min elliptical

cleans
2x5 @95
2x4 @135
2x3 @155
3x 10 toes to bar
}

3x10 single leg bosu ball squats

183.8

2x 8 cord pulls @25

2x
{
20 crab ups
30 situps
}

Saturday, April 21

run to ratner { mile beeps 3x plank roll } 185.0... that's more like it! 3x { 10 cord pulls @22.5 25 knees up }

Friday, April 20

Happy holiday! toke with Burns bike to crown 189.8 ... WTF 1.5 hours squash bunch of cleans, sumo lifts, toes-to-bar (no count at all)

Thursday, April 19

Think the dates are wrong on the last posts... IM game savage then gymnastics - lots of skills; KEEPING BUSY!

Tuesday, April 16

run to the gym

bunch of cartwheels, couple of rolls
lots of headstands
hopping and walking on the parallel bars
ring swings, good tun on skinning the cat
conditioning: SPLITS! (flexibility not so much)
also situps, pushups, rows
run to crown
184.8 (karma)
3x
{
8 cord pulls @25
10 toes to bar
}

Monday, April 15

Hard bike in crazy wind...

then throwing for an hour with shane. mostly short ones. again: windy.

186.4

track
6x50m on 2:30 clock

6x{
6x{
taps
split squat
}
20m dash
}

4x{
medicine ball throw
20 m sprint
}

50
100
200
100
50

sunday, april 15

bike to Ratner
no circus

184.6 - good

{
5x50 situps
4x15 min elliptical
}

2x
{
plank roll
20 leg v, legs up
}

Saturday, April 14

run to stripe and back

... minus the 47th st. shortcut on the way back since tonight is important and i need to get back , of course

Friday, April 13

bike to crown

187.2

1.5 hours of squash

4x200 @3min
4x100 @2min

bike to midway
1.5 hours of 5on5
king of the hill, no subs

so soorre. probably from burpees

Wednesday, April 11

bike to Crown

throwing for an hour... not so awesome. but good practice.

......
......
......
PLANS
......
......
......

100 burpees in sets of 20. 10:44 (could definitely beat that)

187.0 ! not great overall, but definitely puts a nice spin on that fucking 191 result. I think my clothes were soaked in sweat.

6x
{
3/3/4/4/4/4 reps of two stairs at a time
3 minutes rest
}

4x
{
30s squat taps
90s rest
}

Tuesday, April 10

run to booth, then ratner

191.2 SOB

3x
{
10 cord pulls @25
20 knee ups
}

2x
{
40 situps
plank roll
}

Gotta step it up in the final stretch. this is the last time I hit 190

Monday, April 9

Bike to universal sole in stiff headwind (14mi?)

5k run (laaaame, I know)

Bike down to the 6 bus (~8 or 9 mi?)

Sunday, April 8

circus!

not a lot of reps, but some tough stuff in there.

then 183.0 at ratner!

Saturday, April 7

run to stripe and back

Friday, April 6

run to ratner

184.4!!!!
crazy depleted though.

mile beeps (830-700)

3x
{
30 situps
10 cord pulls @22.5
}

Wednesday, April 4

first intramural game - won on universe

later...
biked to ratner
187.8

60 min elliptical

MIA over OKC

Monday, April 2

run to ratner

188.0 (not awesome)

10 cleans @95

5x
{
5 cleans @135
10 toes to bar
}

2x
{
8 dips
20 legs up/knees up
}

3x
{
10 plate lifts @45
15 shrugs @60
}

2x
{
plank roll
30 situps
}

Sunday, April 1

run to ratner

186.2

3x{
25 situps
15 pushups
plank roll
}

lost my laundry card, but my phone works!

Saturday March 31

run to stripe and back

Friday, March 29

186.6

60 min elliptical

still sick, back on the horse