WOD: A Strong Run

Warmup

stretching

Workout

Another round on that last 3 mile run around Mt Lebo

Results

Finished in 29:46. I took over 2 minutes off of my last time!

I ran pretty hard out of the gate and then slowed it down a bit about half way through the run. But the last mile or so is on-and-off uphill and I was struggling. And then the last 1/4 mile is all uphill and I was fighting just to finish - legs were tired, lungs were burning and kinda felt like I might puke a couple of times :)

So needless to say, this was a great run!! I'd like to try to find a fairly flat 3 mile road run next time, because I think I could shed another a minute without any hills to deal with....but then again, hills are good for you

WOD: A Weak Showing

Warmup

stretching, joint mobility, deadlifts

Workout

4 rounds

-5 double racked squats (20kg)

-10 pushups (on the handles of the 20s)

-15 chair-assisted pullups

Results

I am definitely feeling weak after slacking off for more than a week. I was a little sore after golfing sun and mon last weekend and couldn't find the motivation to work out at all during the week.

This workout was initially going to be 'as many as possible in 20 mins', but I just hit a wall. But even still there was only 6 minutes left on the clock - a pretty poor performance in general.

Nonetheless, it got my heart rate going and I'm sure I'll be feeling it a little tomorrow.

WOD: Simple but Heavy

Warmup

stretching, joint mobility

Workout

5 rounds

-5 double-racked squats (20kg)

-5 double presses (20kg)

-5 pullups

Finished with 3 rounds of rack and farmer holds til exhaustion

Results

Everything was getting tough by that last round - 20kg was a perfect 'heavy' weight for me. I faild on the last rep of presses in the last round.

It's nice to throw in these heavy routines every once in a while and I should probably do it more.

And those finishing holds have my forearms burning...love it!

WOD: Aces High

Warmup

stretching, joint mobility, windmills, ribbons

Workout

Deck of Cards

-H: Pushups

-D: Pullups (chair-assisted)

-C: Single-bell, two-arm Thrusters (like wall balls)

-S: Russian Twists (25 lbs)

-A: 12 Reps

-J: 30 Mountain Climbers

Results

Time: 51:35

I thought I was going to cruise right through this one, but those thrusters really caught up to me. And I didn't find the first joker until about 2/3 of the way through the deck and my shoulders were burning...pretty much collapsed after the 30th rep!!

This was a really great workout...20 minutes later and my heart rate is still up, my breath is still heavy and my arms are still burning. I'll be taking a couple days off to recoup!!

WOD: Swings and Sprints

Warmup

stretching, joint mobility, deadlifts

Workout

3 rounds

-tabata of swings (20kg)

-tabata sprints

Results

Decided to make my bells outside today to the outfield of big ball field at Scott Park. That was the perfect location for this one.

This was a GREAT workout. I averaged about 12 reps on the swings until halfway through the last round, and then it was 10-11.

After the first sprint of the first tabata, the sprints kinda turned into a heavy/light run...but it sure felt like I was sprinting. In any case, the outfield was perfect for up-and-back runs.

WOD: 3 Miles

Workout

3.2 mile road run through Mt Lebanon

Results

Pretty much 32 minutes on the dot, so I averaged about 10 minutes a mile. Overall, the run felt good, but I probably could have pushed myself harder. I got a pretty nasty cramp about half way through, but I don't think it slowed me down much.

WOD: Tabata Goodness

Warmup

stretching, joint mobility, deadlifts

Workout

These separate tabata sequences

-double cleans (35lb)

-situps

-double jerks (35lb)

-situps

-shrugs (20kg)

Results

I was in kind of hurry again tonight, so I didn't rest much between the rounds.

Cleans: 6 reps (5 on the last 2 rounds)

Situps: 8 reps (both rounds)

Jerks: 4 reps (good form)

Shrugs: 10 reps

This one wasn't too challenging on the whole, but it did get the heart rate up and the muscles burning at the peaks!! Realy enjoyed finishing with the shrugs!

WOD: Circuit With The 20s

Warmup

stretching, joint mobility, deadlifts, swings

Workout

5 rounds of this 1 arm circuit with the 20s (switch arms each exercise)

-5 swings

-5 cleans

-5 jerks

-5 snatches

Results

I was in kind of hurry tonight since the Pens are playing. So this workout was only all right - not difficult and didn't get the heart rate going much. I think I could handle laddering down from 10-1 next time.

Snatches were getting tough toward the end but mainly because my hands were getting sweaty and the bells slippery. I really need to strip the paint off of the handles on the 20s

WOD: A Good One!

Warmup

stretching, joint mobility, deadlifts

Workout

10 rounds

-5 pullups

-10 pushups (on the handles of the 20s)

-15 swings (24kg)

-20 squats

Results

Time: 34:07...that was TOUGH!! Jumping pullups started in the 7th round.

This really was a great workout, but I should be able to do much better. I should at least be able to come in under 30 minutes. The strict pullups were slowing me down before the 7th round, and my lungs were struggling all the way through!!

Good start to the weekend...

WOD: A Long Cycle Day

Warmup

stretching, joint mobility, deadlifts, swings

Workout

5 continous rounds

-2 min long cycle (35lb)

-30 second rest

Finished with a couple rounds of statics with the 20's (rack/waiter/farmer holds)

Results

Reps: 14,14,13,13,14

I think the time away has helped me, because my cleans were feeling great. My jerks were getting sloppy the last couple of rounds, but I can fix that by concentrating a little harder.

Even though the time off did seem to help my form a bit, hopefully I will dedicate more time to the long cycle moving foward. I'm not going to make much more progress without much more work.

WOD: A Great Run...For Me

Warmup
Stretching/Short Walk

Workout
About a 5 1/2 mile road run through mt lebanon. Actually, it was the same 2.7 mile route I've run in the past, but I ran it twice this time.

Results

I was definitely struggling the second time through going up Beadling, but I made it without stopping. I'm sure I was running a little slower than most people's normal walking speed, but I was still running! I'm pumped because it is the same hill that I failed to make it up the first time I ran this route a little over a month ago.

As far as time goes, I again forgot to bring my timer (which probably wouldn't have worked anyway). But judging by when I got out of my car and when I got back to my car, I think I finished in just around 50 min, give or take a few minutes. I'm happy with that.