This Week

Sat. April 25th-

Sam and I are in Santa Rosa for the weekend. Got away for a little R&R before he starts his new job and plan to do a few good bike rides while we're up here. 

Friday April 24th- 

Gorgeous easy run in the trails in MV (50 minutes)

quick circuit following my run:

30 DL with 50# DB

30 lunges with 15# DB in each hand, one locked out overhead

30 push-ups

Repeat for 20 reps

Repeat for 10 reps

Thursday April 23

Work-out with Adrian in the am:

5x5 DEEP back squats (only used 55#, working on form)

Each set of 5 was followed by 5 pull-ups

45 minute easy run in the pm

Wednesday April 22nd

Workout with Adrian in the am

Solid warm/up with box jumps, double unders, knees to elbows etc.

Max rounds in 12 minutes

10 Push presses

10 lunges 

10 uneven push-ups (One hand on the dumbell)

I used 25# dumbells, don't remember how many rounds....

easy 1 hour spin in the eCycling studio at 4pm

Monday-

50 minute run at lunch

Catching up- April 20th

Oops- I somehow totally fell off my workout tracking program! I figure it's better to get back into now chalk up the last few weeks to a "minor oversight."

Sunday-

Gorgeous weather in San Francisco. Did about an 8 mile run in the 85 degree weather. Perfect.

Saturday-

Short run before working out at SF Crossfit. Felt tired / flat

Crossfit:

30 minute thorough warm-up

work up to heavy back squat

5 rounds of the following (not for time):

3 back squats (105#)

max pull-ups

max push-ups

max dips

Round 1:

3 x 105# back squat

7 pull-ups

25 SLOW chest to the group push-ups

5 unassisted dips

Round 5:

3 x 105# back squats

4 pull-ups

15 push-ups

1 dip

Rounds 2,3,4 were somewhere in between!

Following the workout I spend the day walking around the city with my mom, probably 6 miles or so. Great recovery!

Thursday

1:00 before and after working out with Kelly S.

5 rounds:

- holding 2 20# weights

-hold one weight in the rack position, other arm is locked out overhead, 1 lunge left, 1 lunge right, switch arms

20 - lunges

15 - knees to elbows

I think the whole thing was around 16 minutes. The lunges were much tougher than anticipated due to having to stabilize with 20 pounds overheads. 

Saturday through Wednesday...

I am working on posting daily but old habits die hard!

Saturday-

still felt a bit flat, 1 hour run only

Sunday-

awesome bike ride with Sam. Only about 45 miles but it felt great to be back on the road. eCycling is definitely helping!

Monday-

Awesome 1:00 run at lunch. I did the "stairs" of SF- Coit Tower, Lombard St. and Lyon Street starting from my office downtown. One of those rare days when everything felt good and I finished about 5-10 minutes faster than I normally do for that route.

6pm- OHS workout with Angel. The goal was to work up to 15 OHS using body weight. I did 5x3 with 75#. Still have a way to go before the bodyweight OHS but I'll get there.

Tuesday-

1:40 eCyclign class with Charlie. Lots of Zone 4 work. Great workout.

6pm- "Oympics" with Kelly S. I should probably have skipped this one. I felt SUPER flat and hungry during the whole session. 1 minute max reps of- seated presses, deadlifts (35#), jumping goblet squats (35#), line touches, sit-ups, push-ups and 2x400 meter run...

Wednesday-

OFF