Tuesday, November 30, 2010
Friday, November 26, 2010
Post turkey day
Wednesday, November 24, 2010
Nancy boy does Nancy
Warmup:
Row 500@1:43
WOD:
"Nancy"
5 rounds for time of:
400 M run
95 pound overhead squat, 15 reps
21:07. Better than last time, but waaaaaaaaaaay off PR of 17:58. I did 80% of it barefoot, which was harder than I thought it would be. I still need to work on my barefoot stride, and definitely need to toughen up the balls of my feet.
Buyout:
Bench press 135x8, 155x8, 175x6, 195x4, 215x2
BW 200(!)
Row 500@1:43
WOD:
"Nancy"
5 rounds for time of:
400 M run
95 pound overhead squat, 15 reps
21:07. Better than last time, but waaaaaaaaaaay off PR of 17:58. I did 80% of it barefoot, which was harder than I thought it would be. I still need to work on my barefoot stride, and definitely need to toughen up the balls of my feet.
Buyout:
Bench press 135x8, 155x8, 175x6, 195x4, 215x2
BW 200(!)
Tuesday, November 23, 2010
Hang Power Cleans
Warmup:
Row 500@1:53
WOD:
7 rounds of hang power clean triples
155, 165, 175, 185, 175, 175, 165
Buyout:
Pullups of varying grips, 36 reps total
Leg press 270x8, 450x6, 540x4, 630x1
Jump rope drills, 3 minutes
Doing the pullups with the cleans was taxing on the grip!
BW 199
Row 500@1:53
WOD:
7 rounds of hang power clean triples
155, 165, 175, 185, 175, 175, 165
Buyout:
Pullups of varying grips, 36 reps total
Leg press 270x8, 450x6, 540x4, 630x1
Jump rope drills, 3 minutes
Doing the pullups with the cleans was taxing on the grip!
BW 199
Monday, November 22, 2010
Return to the gym...
After about a three week layoff, I'm back in the gym today.
Warmup:
Row 500M @ 1:40
WOD:
12 minute AMRAP of:
Run 400M
Deadlift 315x5
Managed 3 rounds plus the run.
Buyout:
Incline Bench: 135x8, 155x6, 175x4, 195x2
Weighted Pullups: 25x8, 50x5, 75x1.5, 85x1
BW: 198
Warmup:
Row 500M @ 1:40
WOD:
12 minute AMRAP of:
Run 400M
Deadlift 315x5
Managed 3 rounds plus the run.
Buyout:
Incline Bench: 135x8, 155x6, 175x4, 195x2
Weighted Pullups: 25x8, 50x5, 75x1.5, 85x1
BW: 198
Thursday, November 11, 2010
Nice mellow run this morning in Sunny Florida.
5K along Hollywood Beach.
Cruised it at 25 minutes, 8:04 pace. Felt good to run again after the half.
5K along Hollywood Beach.
Cruised it at 25 minutes, 8:04 pace. Felt good to run again after the half.
Labels: 5K
Tuesday, November 09, 2010
Half Marathon
Shelburne Half Marathon
http://connect.garmin.com/activity/55879907
Ran 2:16:16. Ran with Matt the first half, then he sent me on my way at about mile 7. Nice day for a run, had a nasty cramp at the tail end, but otherwise it went fine. Felt OK for running the thing with a head cold. Blech!
http://connect.garmin.com/activity/55879907
Ran 2:16:16. Ran with Matt the first half, then he sent me on my way at about mile 7. Nice day for a run, had a nasty cramp at the tail end, but otherwise it went fine. Felt OK for running the thing with a head cold. Blech!
Labels: half marathon, Race, running