Tuesday, 30 Nov 2010

Buy-in: 2 rounds

10 OHS w/9 lb bar

10 situps

5 pullups

10 pushups

10 supermans

WOD: Strength

Squats

W/U sets:

• 2 x 8 x 45#
• 1 x 5 x 65#

Work sets:

• 3 x 5 x 85#

Presses

W/U set - 1 x 5 x 45#

Work sets:

• 3 x 5 x 50#

Deadlifts

W/U sets:

• RDL 1 x 5 x 45#
• 1 x 5 x 65#
• 1 x 5 x 95#

Work sets:

• 1 x 5 x 115#

Cash out: Metcon

12-9-6

KB swings, 1 pood

Pushups

Situps

Time - 2:44

Went down 5 pounds on the squat and presses - I don't want a crippling case of DOMS going into the Mistletoe Run. Definitely capable of more on DLs, but again, DOMS avoidance. Tried to keep form extra tight.

Monday, 29 Nov 10

Warm-up - 5:00 rowing

WOD: Running on treadmill

1 mile @ 10:00 pace

Walk 2:00

800 m @ 9:30 pace

Walk 2:00

400 m @ 9:13 pace

Walk 1:00

400 m @ 8:57 pace

Walk 3:00

Cash out - stretching

Saturday, 13 Nov 2010

Running w/Drew

Route - Glen Oaks Loop
Distance - 1.94 mi
Time - 19:40
Pace - 10:10/mi

Whew - this will have to get better if I'm going to run the Mistletoe next month.

Happy Veterans Day!

Thanks to all you vets for serving! A big "hu-ah" to all my WP classmates still serving, especially for all of you that are overseas (again!).

Warm-up - 5:00 rowing

WOD - Strength - Squats/Presses/Pullups

Squats:
W/U sets:

• 1 x 8 @ 45#
• 1 x 8 @ 55#
• 1 x 5 @ 65#

Work sets:

• 3 x 5 @ 85#

Presses:
W/U sets:

• 1 x 5 @ 45#

Work sets:

• 3 x 5 @ 55#

Pullups: 3 x max reps

• 8 x BW
• 5 x BW
• 5 x BW

A lot lower than my previous weights (especially the squats), but that's to be expected after such a long layoff. Hopefully this will come back fairly quickly. And hopefully I can avoid a crippling case of DOMS after this...

Cash-out: 2 rounds
15 crunches
10 x 4-count flutter kicks
15 situps

Wednesday, 10 Nov 2010 - Swimming

Warm-up - 300 swim/200 kick/100 pull

2 rounds:

1 x 100 @ R :30
2 x 75 @ R :20
3 x 50 @ R :15
4 x 25 @ R :10
Rest 2:00

1st round - Freestyle
2nd round - IM

Cool down - easy 200

Total - 1800

Tuesday, 9 Nov 2010

Warm-up - Hip/shoulder mobility
5:00 rowing

WOD - Barbara Lite

3 rounds for time of:

5 pullups
10 pushups
15 situps
20 squats
Rest 1:00

Total time - 7:53 (1:51/1:54/2:07)

Cash-out: 2 x400m run on treadmill @ 8:30 pace (was going to do 4 x 400, but Pukie was threatening to make an appearance)