070330-070331

070330
no warm up

5k row
23:54


070331
warm up: 10 min run

50-30-20-10 reps of
double unders
ghd sit-ups

12:43

cool down:
20 reps of
back extensions
dips
pull ups

070326-070327

070327
warm up: 10 min run, 3xcfwu(10)

100 alternating lunges
800m run
50 squats

8:38

i was supposed to do 100 squats, but got confused and only did 50.


070326
warm up: 10 min run
3xcfwu(15)

coming back from a 5 day break. walked a lot in kansas city though.

070321 "nasty girls"

070321

warm up: 10 min run

"nasty girls"
modified:
3 rounds of
50 squats
7 pull ups
7 dips
10 75# hang power cleans

9:44

did a total of 30 pull ups afterwards

070319

070319
warm up: 10 min run

21-15-9 reps of
75# cleans
dips

14:03

that was over 4.5 min improvement from last time (and i used 65#)
the time before that, i did push ups instead of dips, and it took me 18+min.
feelin' strong!

070313-070318

070318
warm up: 10 min run
1/2 "angie"
50 pull ups
50 push ups
50 ghd sit-ups
50 squats

12:11 (4 min improvement since last time)

070317
warm up: 5 min row, 5 min run]
400m run
50 ghd sit-ups
50 back extensions
800m run
50 ghd sit-ups
50 back extensions
400m run

20:53

070315
warm up: 10 min run
3 rounds of
25 25# plate overheard alternating lunges
10 burpees

5:49

some pull ups and double unders

070310-070312

070312
warm up: 1 mile run

3 rounds of
1000m row
21 65# thrusters

25:18

i had the rower at 5, because andrew and i couldn't figure out if it was better to have it at 1 or 10. i concentrated on pacing myself and form (as explained by libby).


070310
warm up: 10 min run
cfwu(15)x3

deadlifts
165#x5x3

it was really broken, so i don't know if it qualifies as a 5x3.....

070309

070309
warm up: 10 min run

3 rounds of
500m row
30 65# bench presses

17:36

the rows were somewhere between 2:00-2:15
i spent a total of about 3min transitioning between the stations, but i probably would have used/needed that time to recover anyway.

070305-070308

070308
warm up: 10 min run

modified "helen"
3 rounds of
400m run
21 35# dumbell swings
12 pull ups

15:52


070306
warm up: 10 min run

squats
125#x3
125#x5x3

shoulder presses
70#x3x5

max effort pull ups
10, 7, 7, 7


070305
warm up: 10 min row

1/2 "angie"
50 pull ups
50 push ups
50 ghd sit-ups
50 squats

16:02

10 min run

070302

070302

warm up: overhead squat practice
3xcfwu(10)

5 rounds of
35 double unders
15 push ups

9:53

cool down: 7 min rope jumping

070301

070301

warm up:10 min run


5 rounds of
400m run
12 135# deadlifts

21:54