100627

Swim 35 lengths, time: about thirty five minutes

100626

Bike BO Loop, 30.33 miles. Time: 1:52:13

100625

Row 5k, time: 19:15.7 1:55.5/500m (PR)
Previous PR 20:13.6 on 100106

Splits:
1k 3:49.8
2k 3:51.0
3k 3:51.2
4k 3:52.1
5k 3:51.6

Warm up:
1 mile run

100624

Wednesday 100623

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Post time to comments.

subbed 40 pound dumbbells. Time: 14:16

Warm up:
(10 pull-ups, 10 dips)x3
1.5 mile run

100622

Tuesday 100622

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Post time to comments.

Subbed 50 jumping towel pull-ups for 15 ft Rope Climb, 5 ascents. Time: 1:01:49

100621

Monday 100621

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.
Post time to comments.

Time: 15:17

Warm up:
30 incline sit-ups, 10 pull-ups, 10 dips
30 GHD sit-ups, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
1 mile run

100619

Bike 21.75 miles, time: 1:21:42
Swim 35 lengths, time: about thirty five minutes

100617

Friday 100611

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

Time: 19:14

Previous best on Cindy was 11 full rounds plus 5 pull-ups and 10 push-ups on 091214

Warm up:
25 situps and 25 rotary torsos with 25 pound plate
30 GHD sit-ups, 15 back extensions with 25 pound plate
90 second plank
1 mile run

100616

Tuesday 100615

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.

45 pound barbell thrusters for wall-ball shots. Time: 23:53

Warm up:
30 GHD sit-ups, 15 back extensions with 25 pound plate, 15 pull-ups, 10 dips
30 roman chair side bends with 25 pound weight each side, 10 pull-up, 10 dips
1 mile run

100615

Monday 100614

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Bench press was 135/135/145. Time 24:22

Warm up:
30 incline sit-ups, 90 second plank, 30 incline sit-ups
1 mile run

100614

Sunday 100613

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.

Compare to 091118

Bar dips, time: 25:22.
Last time: 15:48 with 95 pounds, "I can't believe I actually considered going heavier."

Warm up:
30 incline sit-ups, 90 second plank, 30 incline sit-ups
1 mile run

Cool down:
10 pull-ups x 3

100610

Thursday 100603

"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.

Time: 17:16 Focused on form over speed.

Warm up, three rounds of:
30 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips

100608

Wednesday 100602

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 091101
4 x 1/2 mile run, walk four laps for recovery
2:37
2:41
2:41
2:41
mile pace = 5:20

Last time:
4 x 1/2 mile run
2:38
2:40
2:45
2:45
mile pace = 5:24

Warm up:
30 GHD sit-ups, 15 back extensions with 25 pound plate, 40 push-ups
30 roman chair side bends with 25 pound weight each side, 20 pull-ups
20 GHD sit-ups, 15 back extensions with 25 pound plate, 30 push-ups

Half mile run

100607

Tuesday 100601

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

95-105-115-120-120

Warm up:
25 incline sit-ups and 25 rotary torsos with 25 pound plate, 10 pull-ups, 10 dips
20 GHD situps, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
90 second plank, 15 pull-ups, 15 dips

1 mile run

Cool down:
2k row, time: 7:43.1

100606

Swim 30 lengths, time approximately 25 minutes

100605

Bike in the rain 15.07 miles, time: 53:37
Swim 30 lengths, time approximately 25 minutes

100603

Wednesday 100526

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Did Pack scaling:
Pack
Three rounds for time of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps

Subbed GHD sit-ups for abmat sit-ups. First two rounds L-sit unbroken. Third round 16/14. Time: 14:21

Cool-down:
(10 pull-ups/10 dips/500 meter row) x 2

100602

Tuesday 100525

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Subbed 95 pound sumo dead lift high pull because of some shoulder pain.
Time: 8:49

Warm-up:
25 incline situps with 25 pound plate, 25 incline rotary torsos with 25 pound plate
30 roman chair side bends with 25 pound dumbbell each side
20 GHD sit-ups, 20 back extensions

2.5 mile run

100601

Monday 100524

Back Squat 5-5-5-5-5 reps

Post loads to comments.

135-185-205-225-225

Warm Up:
20 GHD sit-ups/20 back extensions/10 dips/10 pull-ups
90 second plank/10 dips/10 pull-ups
20 GHD sit-ups/20 back extensions/10 dips/10 pull-ups

Cool down:
1.5 mile run