Monday June 29th

40 minute easy run in the am

40 minute easy run in the pm

Actually felt better in the evening, pretty flat and tired all day despite a 1:30 nap

Sunday June 28th

Off

Saturday June 27th

2 manmakers with 15# DBs

3 thruster with 15# DBS

4 two arm swings with #15 BDS

5 pull-ups

Max rounds in 20 minutes, did 8 rounds total. I think that under normal circumstances I would would get closer to 10 rounds but I had to get my HR breathing under control every round after thrusters.

** Did 40 legit pull-ups!

Friday June 27th

3 minute plank with push-ups, lunges, frog jumps with KOI

workout with Diane at noon

3x5 cleans with 53#

3X5 with 63#

DL (65#) then run to the fence for 12 minutes, total of 72 deadlifts

Thursday

6am workout with Angel

8 rounds:

squats (65#) x 5, dips x7

1 hour run in the evening

Wed. June 24th

TIRED today.

6am workout with Adrian 

warm-up

7x5 deadlifts (light weight 105#)

7 dips or decline push-ups

5 rounds:

12 squats / max push-ups while partner does 12 squats (usually 1o)

run in the pm- 3 miles easy

Tuesday June 23rd

I finally felt good enough to do a "long run." It's funny how relative that word can be. Today I ran 10-11 miles and felt great. Granted it was a LOT slower than I normally have done this route but at least I was out there.

6am workout with Angel:

warm-up

5x8 clean and press with 35#

3 pull-ups in between each set

Metcon:

10 DB split snatch each arm

20 wall ball with 10#

3 rounds

Monday June 22nd

OFF- exhausted from NO sleep last night in Tucson

Sunday June 21

6 mile run

short (500 meter) swim. Felt good to be back in the pool, especially in an outdoor pool on a hot sunny Arizona day!

Saturday June 20

20 minute run then 20 cleans and 20 push-ups

20 minute run then 20 push-ups and 20 squats

15 minute run then 20 lunges and 20 good mornings

Friday June 19

30 minute "run" in Arizona (altitude and heat made this ugly)

45 minute power walk with my mom following the failed run

Thursday June 18th

6am workout with Angel

3 cleans

3 thrusters

3 push-presses

Run to the fence

Repeat for 15 minutes- I think I did 11 rounds

Monday- Wednesday

Wednesday June 17th

Ran 40 minutes before lifting

workout with Carl at noon:

handstand work (very moderate, controlled)

Main set:

15 back squats (55#)

max pull-ups (deadhang)- did about 5 each round

max dips- did 5-6 each round

Repeat for 5 rounds, not for time

Solid "grind it out session." 

10 minute run back home for a total of 50 minutes of running.

Tuesday June 16th

50 minute run in the am, totally flat course, felt really good

light strenght work:

- good mornings

- cleans with 55#

- step ups with and without 25# KBs

- few KB swings

Monday June 15th

workout with Adrian at 6am

session involved "sprinting" ( I modified greatly) and sled pulls with 25# on the 50# sled.

40 minute easy run in the pm

Catching up....(one more time)

Sunday June 14th

easy 5 mile run in Mill Valley (Sam was doing track intervals)

50 minute pilates

Saturday June 13th

workout with Carl

solid warm-up

10-9-8-7-6-5-4-3-2-1- Thrusters with 40# DB

2-4-6-8-10-12-14-16-18-20 Push-ups at set places (includes a run)

So, it worked out to 10 thrusters and 2 push-ups, then 9 thrusters + run to the next line+ 4 push-ups etc. I think it was about 17 minutes total with a moderate effort (low HR)

30 minute easy run

5 mile walk in SF with Sam

Friday June 13th

1:10 minute run including Lyon Street stairs, Presidio, and coast

Thursday June 12th

strength only (don't remember workout)- involved wall ball (10#), thrusters (DB- 40#), pull-ups

Wednesday June 11th

woke up feeling like hell, very tired

noon workout with Carl

400 minute "speed walk" with 30 DB locked out overhead

12 each leg step up on blocks with 30# DB

6 dead hang pull-ups

3 rounds

Friday June 5th

Warm-up with pull-ups, squats, running

30 man-makers with 2x 20# DB

Thursday June 4th

50 minute easy run

6pm workout with Diane (solid)

7 rounds of:

7 cleans

7 push-presses

7 two arm-swings

7 deadlift burpees

Great workouts today

June 3rd

solid workout with Adrian this am

Main set:

5 front squats

5 sled pull runs

repeat 4 times

noon run- 1:10 easy

June 2nd

Crazy tired today- only did 1 workout.

6am workout with Angel:

long warm-up

3 clean and jerks (55#)

100 meter row (sub run when rowers were utilized)

repeat 10 times

I think it was about 13 minutes

May 2009

June 1st

6am workout with Adrian

2 x 400 meter run

tabatta squat and pull-ups

(4-5 pull-ups each round and 13-15 squats each round)

repeat 2 x 400 meter run

run to PG

12:15

Pilates workout, long time since I done this. Felt hard! Hoping to combat some sciatica.

May 31st

1:10 run in the evening, felt good.

May 19th-30th

Some combo of strength and running every day except the 29th (first day off in over 10 weeks). 

Keeping it light and pretty cruisy but feeling good.