Rode for 30 minutes.
The last couple of weeks have been hard to fit in all my exercise. Last week I got my strenght but no cardio. This week no strength yet. I need to make a better effort to plan my week and factor everything into it. I should consider going right to the gyn no matter the time and then work up to earlier start times?

Week 3

Biked to Beaver Hall
SEAL WO week 3
Ran 5 laps
KB swings
dips

Biked home

Tuesday-Mountain Biking with Sam

Sunday Golf and HOckey

Run 20 minutes

Bike Wednesday

30 minutes

Three Days to Report

Sunday Night - Hockey
Tuesday-30 minute Mountain Bike Ride
Wednesday Night-30 minute run with 10 minutes barefoot

Mountain Bike 39 minutes-new bike

Run 25 minutes in Mountains

Golf 9 then Run 25 minutes

35 minutes run HR 138

30 minutes roller blading HR 120avg

Run

Run on Saturday

Running

Tuesday Golf
Wed, Thur, Fri run 25 minutes

Weekend Update

Friday:
Bike 10 minutes
Kayak 20 minutes

Satuday:
Run/hills/walk 40 minutes

Sunday:
Golf and Hockey

Run 1.5 miles

15 minutes...pretty good pace

Running

Run 2miles 18:30

Roller Blading and Bike rid on path

Thursday-Golf at Redtail

Run 40 minutes

Cycle 45 minutes

yesterday-run 20 minutes

SEAL

Run for 35 minutes
Bike to base
Row 10 minutes
bike to browns then home

Roller Blading-30 minutes

Catchup

I ran for 55 minutes (run and walking)

I did all the SEAL workouts today except Thursday.

SEAL

Pyramid to 10

1pullups (pulldowns for biceps)
2 pushups
3 situps
2 dips 9switched to 1x

Ran 10 minutes...legs tired from hockey last night I think...should have gone further.

Sunday Hockey

Run

34:13

Eliptical Training 15 minutes
Stadium stairs 15 minutes
Stairmaster 5 minutes

Run

Run/walk for 40 minutes. Mostly run

Max Pushups-36, 23
Max Wide Pups-21, 16
Max Tri Pups-10-7
Ring Assisted Pullup Pyramid to 9 reps
Curls
Crunches 25, 25
Rev Crunches, 25, 25
Side Crunches 25 per side

Max Pups 1:00 31
Max situps 1:00 24
some stretches and then home

Couple Things

Eliptical trainer for 15 minutes
Stationary Bike for 10 minutes
\hockey later tonight

mountain Bike

Golfed Badly no workout

Run

Run 20 minutes then run walk for 20 minutes

Mountain Bike

biked on trails and rough trails for 45 minutes

last week-sun, mon, tue, wed...then gone fishing

Thursday

Full body weight workout.

Yoga and Hockey

One Half of Barbara

CFWUx3

Barbara:

5 rounds

10 pulldowns
15 pushups
20 abs
25 squats

physio curls etc

bball in gym

Motivation provided by V Advisory

Today was my first day of working out after work. I cycled two miles-big deal. Did some bench press, and then did a men's health whole body workout. I'm going to get a good base in over the next few days and then start back into crossfit. My bicep is improving but not nearly 100%. Well here's to the next few months.

Starting back..again

Dead lifts
lunges
bw squats
bench
decline dumbells
tris
pulldowns with rubber bands
sit ups

Gone Modern

I've been going primal but last week was very modern....ouch

Going Primal

I've been losing weight during the week and adding it back on over the weekend. Oh well...gotta enjoy life.

Today-walked and played hockey
Saturday-nothing
Friday-played football
Thursday-weights at the office

Lifting

Bench Press 185
Squats 185

run 2 miles 20 minutes

Saturday

I've been eating primal for 6 days and I've dropped down to 185 #.
Today I ran 20 min on treadmill and did some pushups, situps and pulldowns

Weights

Did a resistance workout at the office

run 2 miles 20 minutes

run

Run

felt good when I left the house so I went a bit longer than usual.

26 minutes

run

a bit longer than two miles
21:23

run

two miles 20:15

run 2 miles 20 minutes

The 2 mile loop. 18:48

abs and some stretching

Run

23:20 minutes
Ate well today and felt better...tomorrow I'll do Crossfit and Sunday try a longer run/walk

Bla

I've been eating badly and sleeping badly lately. I don't feel that great! Today I ate wings and onionrings and then went to the gym...bad workout!

run 2 miles 20 minutes

19:13 run

Cardio X

Saturday run 2 miles 20 minutes

run 2 miles 20 minutes

P90X

I'm going to start to do mostly cardio to see if I can get my bicep to heal. I did the P90X cardio workout

Stangs workout on Tuesday

Father and Son Workout-The Devils Mile

Warm-up: 400 meter light jog then side plank left 20 seconds, side plank right x 20 seconds and 20 seconds of push-ups, repeating for as many rounds as you can without letting your knees touch the ground. Get a good stretch in today everyone, it�s a nasty one on the shoulders and lower body!
WOD: "The Devil's Mile" (Minus the B.A.T. flips�)
For time:
400m walking lunges
30 push ups
400m broad jumps
30 squats
400m Overhead carry #45/#35 plate
30 burpees
400m bearcrawl
Strength: 3 sets of max push-ups, 3 minute rest between each.
Endurance: Rest
Coach�s comments: Equipment needed- 35# / 45# plate and 400 meters measured off. Get that warm-up in and make sure you�re stretched out prior to the WOD. Get the WOD lined up and knocked out first before the strength workout. Post workout hydrate, stretch, roll out and ice if necessary.

other workouts during the week

Crossfit Endurance

CFWUx3

5 sets;20 unbroken chest to bar chin ups did rows instead because of my bicep problem with speed10 sec restAMRAP Burpees in 30 sec - DO NOT pace these rest 90 sec

5 thrusters on the min @ 135lbs 95#... Continue on the minute until you fail, or reach 10 min/50 reps
Rest 10 min
100 push ups for time-forgot to do this

Monday

Run warm up

3x5 minutes on treadmill with rest between sets

Miscellaneous exercises

Crossfit

CFWUx2

21-15-9
95# thrusters
pullups

Friday 124
Warm-up: Light 400 run, size up the rower and prepare for the WOD.
WOD: 2000 meter row-10:30 and max push-ups in 5:00. 91
Strength: Rest
Endurance: 20 minute run or swim (side stoke)
Coach’s comments: Equipment needed- Rower. Max effort on the row and a moderately hard push for the run. Wait at least 3+ hours after the WOD to knock out the endurance workout. Aim for a 7:30 - 8:00 minute per mile or faster for the run and between a 9:00 – 10:00 per 500 meter for the swim.

Bite the Bag

Warm-up: Going to be moving fast in the workout today so get a solid warm-up in. Warm up with a 1 mile run before three sets of 10 push-ups, 5 pull-ups and 5 thrusters. Stretch out those shoulders and the lower extremities before setting up for the WOD.
WOD: �Don�t make me mad�, score by total reps.
3 rounds of
1 minute L-pullups, 1 minute off
1 minute of 50 lb kettle bell or dumbbell swings, 1 minute off
1 minute of 45 lb thrusters, 1 minute off
1 minute of burpees, 1 minute off
Strength: 5 x 5 deadlift
Endurance: Rest
Coach�s comments: Equipment needed- Olympic bar, weight, kettle bell, dumbbell and somewhere to do pull-ups. Just strength and the WOD today. After working that back today, roll out with a foam roller or just simply stretch. Start taking care of your body now and dial in that recovery.

sealfit

warm up with rowing

WOD
5 rounds

row 500m
150 skips

Time: 19:20

Strength

5 x 3 weighted pullups and dips

no pullups but did pulldowns
weight 25# for dips

Endurance:
Run and treadmill for a few minutes and then off to the hockey rink

Back at it

bit of a warm up

Run up hill at 6% grade on treadmill for 1 mile.

three rounds;

21 kb swings at 55 #
4 pullups

bicep felt ok

First Workout of New Year!

Well I've been off for a couple of weeks and now it's time to make up for lost time. I've been eating really well since New Years...I needed to.

Today I did a full body weight workout to get back into things.