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.