Run

just ran for 22 mnutes...felt ok

I've been working out

MOnday I did a fartlek

Run

Sunday night played hockey
Tonight I ran 28:34. Felt pretty good and no stops.

Monday run 30 minutes
Stretch and PT on Tuesday
Run 32 minutes today

Run

I've been sick for 5 days and didn't run or anything until today. Today I went for a 40 minute run with a couple of walks...trying to shake the cobwebs out. Sorta worked...we'll see.

two days of running

Run

23:00 minute run

Intervals

supposed to do 8x400m but ran 2:00 intervals instead...no track

CFE

Max Effort
Squats 275x2

Annie
Did singles instead of double unders
50-40-30-20-10
Sit-ups

Golf and hockey

Saturday

Bench max 245#

35 sips
35 kb swings
10 dips
20 sups
20 kb swings
6 dips

Run

ran about the distance of Scott's Loop 32:37

Tired

Not sure I'll workout. Tired and sleepy

Last Week again!

ME:
Bench Press-worked up to 225#x2

WOD

9-6-3

115#Thrusters
Dead Hang Pullups

Hockey

Run

Supposed to go 6 miles...ran for 56 minutes with a couple short walks

Friday

DE
Presses-worked up to 115#

WOD

5 pullups
10 2pood kb
20 pushups
AMRAP in 15 minutes
10-12 rounds

Intervals

bike warm up
6x400m at around 1:35-1:40 per

Crossfit

4 rounds for time
135#x4 cleans
10 burpees

thrusters with 95# and situps

Some push presses

Monday in Quebec

Ran 4x1000m intervals
felt terrific...first time in a long time...actually just ran for 5:30 and rested

Long Intervals

6x800m
laps were between 3:40 and 4:40...last one 4:10

short intervals

warm up jog
12x200m (approx 40 seconds-not measured)

Tuesday

As many rounds in 8 minutes as possible

7 squats with 175#
7 pullups
5 rounds

Yesterday's workout-make up

Run 5 km at 85%
27:51

Monday

-Sumo Deadlifts - worked up to 215# x 3

5 rounds for time:

5x115 cleans
2 poods DB swingsx 15
25 pushups

I need more mental toughness

Max Effort PUllups 10


Rest


AMRAP in 90 sec on 90 seconds off X 8


5 pullups, 5 cleans at 115 and 5 burpees


Totally blew this one...I was doing 45 second intervals not 90 by mistake...





I did one round per 45 seconds but my grip and sweaty hands limited me...once I figured the error out...I just kept doing the same thing...not as hard as it was supposed to be

Thursday

Warm Up
12x200m
ran between 35-45 seconds per 200m

Tuesday

Cindy unweighted
5 pullups
10 pushups
15 squats
AMRAP in 10 minutes

7.5 rounds

CF End:
4x800m after warm up
3:00 rest
not measured so ran for 3:30-3:45

Monday

Strength:
Max kipping pullups 12

3-5-7-9-7-5-3

HSPU (presses #65)
knees to elbows
dips
hanging cleans #95
not easy but I wasn't barfing either

Time Trial

Run 5 km
26:14
walked for a couple seconds...near the middle...I felt rough. Drank last night and ate poorly at lunch

Wednesday

Presses
worked up to max 125#

CFEndurance

Sprealing Warm Up

5 rounds:
3 OHS 95#
7 burpees

had to lower weight because of shoulders and bad knee form

Endurance WOD

10 x 200m

Puke Test

Did max pushup and situp workout from SEAL Experience

pushups 60, 46, 40, 32, 20
Situps 60,42, 30, 35, 18

Tough Mudder

ME-Bench Press
worked up top 225# x1

Tough Mudder workout...much scaled

Run

Ran on path by river for 20 minutes...no stops

Monday

Mountain Bike to Highbury

Wednesday

Bench Press at the office
Abs
Some stretching

Played 9 holes of golf

Sunday

Hockey

Wednesday Cycling 30 minutes...not feeling well after Mexico trip

Sunday Hockey

Hockey-Sunday Night

Friday Hockey

Hammer

5 rounds
power cleans
front squats
jerks
pullups

killed me

Hammer

Warm up

5 rounds for time:

5 95# power cleans
10 95# front squats
5 95# jerks
10 pullups

This killed and some of the rounds I couldn't do the 10 pullups and had to cheat or skip them i.e 5 reps onlast rounds

Monday

Run and CFWUX3

4 rounds for time:

run 4oom
25 situps
25 pushups
15 bw squats

18:00 minutes

Crossfit Contets

CFWUx3 AMRAP in 15 minutes: 9 deadlifts @155# 12 pushups 15 24" box jumps total 6 rounds plus 9 DL

Abbate

CFWUX3 Abbate for the pack Run 800m 21 c&j 85# run 800m 21 c&j85 Run 800m shoot hoops with Jack

Back at it.

I've been running, working out and eating right consistently for a month. I'm down between 6-10 lbs. Nice

Run 25 minutes

Felt like crap...but kept going. My arches were sore for most of the run...til they warmed up.

XC Ski on Saturday-hockey today

Run

Run for about 20 minutes outside....

Wednesday

Hockey with LL Guys