Tuesday, September 30, 2008

Run and Row

Run 20 minutes hard

Row 17 minutes easy

Monday, September 29, 2008

Kettlebell Fun and Rowing

Turkish Get Up (R/L) 5 sets of 1

On the top of every minute for 5 rounds.
20 16 kg 2 handed swings
4 12 kg clean and jerk R/L
8 12 kg snatch R/L

For the last round I did as many in the minute as I could. I ended up with:
40 swings
6 clean and jerks R/L
12 snatches R/L

Row 3.5km - 14:58

Sunday, September 28, 2008

Row Make Up Day

10,500 m
50 minutes of rowing.

I had a lot of catch up to do.

Saturday, September 27, 2008

Bellingham Traverse

3 mile trail run - 26:00

Good fun. See Moxie's Diner for more details.

Friday, September 26, 2008

Thursday, September 25, 2008


Run 30 minutes

1 minute Snatch Right Arm
1 minute Snatch Left Arm

Wednesday, September 24, 2008

Am I there yet?

7K Row

Only 2.5 more weeks

Tuesday, September 23, 2008

Sprint Helen

Warmup with 5 Turkish Get Ups per side 12,12,16,16,16

3 sets of 10 pushups

Run 200m
10 16kg KB Swings
6 Pullups (as strict as possible)

6 Rounds

Finish with 15 12kg Snatches, half way there for the snatch test.

Monday, September 22, 2008

Fall Row Challenge Continued

One week down and three to go. Am I going to make it????

Today I rowed 7k to make up for yesterday.

Also, I walked the dog and stopped by the store to get Advil. My legs from Saturday are still killing me. :(

Hopefully tomorrow I will feel better.

Sunday, September 21, 2008

Rest Day

Holly heck. The work out from yesterday kicked my butt. I had to take the day off. I am soooooo sore!

Saturday, September 20, 2008

A Hell of a Kettlebell Workout

Warm up with 2 Windmills per side for 5 sets

5 front squats with Double 8kg, 12kg, 16kg

1 minute work/1minute rest of around the world swings
5 sets

Alternate with a partner for:
20 16kg 2 handed swings
8 12 kg double clean and jerks
10 8kg double snatches
5 rounds


Thursday, September 18, 2008


6.5 K Row

Oh my. I am sore from yesterday.

Wednesday, September 17, 2008

Strength and KB fun

Row 500 m. (I will make up the 3000m tomorrow.)

Dead Lift : 45/5, 135/5, 160/5, 160/5, 160/5.

KB Press Ladder: 12kg - 1,2,3,4,5,7 (yeah don't ask how I got to 7, should have stopped at 5.)

KB Swing Ladder: 8kg, 12kg, 16kg, 24kg. 30 seconds on / 30 seconds off.
Up and down once.

Whole workout took about 40 minutes.

Tuesday, September 16, 2008

Row Challenge

3.5 km Row

5 rounds of

5 KB snatches R/L
10 Pushups
5 strict pull ups

I picked a pace with short little breaks as needed. No time, but towards the end I pushed it because I was ready to be done. Felt good at the end.

Monday, September 15, 2008

Rest Day

Rest Day

Walked dog.

Oh yeah, started Fall Row Challenge today. So, I did row 3.5 km. This should be interesting.

Sunday, September 14, 2008

Bike Ride

20 mile bike ride

Calf sore today. Especially after the bike ride. I think it was from double unders.

Saturday, September 13, 2008

Strength and Intensity

Warm up was row 2km

Back squat: 45/5, 65/5, 75/5, 115/5, 115/5, 115/5
Pull Up: 2,3,4,5 Dead Hangs

6 rounds
20 Double Unders
20 2 handed kb swings (16kg)

Time: I don't know and I don't care. I finished it with minimal rest and got the hit I was looking for.

Friday, September 12, 2008

Rest Day

Fridays are now a day of rest. I have gone back to my old running schedule for training. A long time ago I use to not run on Monday and Friday of each week.

Thursday, September 11, 2008

Thursday Thunder

20 minute run

3 rounds at an easy pace

10 pushups
10 Turkish Get Up Sit Up (5 R/L)

Wednesday, September 10, 2008

Run and Lift

Run 20 minutes - Cornwall Loop to Girard and back home.

45/5, 135/5, 155/3, 185/1

Kettlebells killed my hamstrings and ruined my deadlift. I pulled 200 for 5 last week. Oh well.

45/5, 65/5, 75/5, 75/5, 75/5

It was a Grrrrr day.

Tuesday, September 9, 2008


Row 1000m
10 KB Snatches R/L
Rest while Robby does his
10 Sets total

5 set of Knees to Elbows

Monday, September 8, 2008

Monday Madness

Row 1000m
Back Squat:
45/5, 65/4, 95/3, 140/5.... So I was suppose to do 3 sets of the last weight. No thank you today. One was enough. I almost did not finish the one set.

Pull-ups: 5,5,5,5 Strict Super set with Knees to Elbows 5,5,5,5

Sunday, September 7, 2008


Hiked 5 miles in Mt. Baker National Park. Beautiful sights.

Saturday, September 6, 2008

Row, Row, Row Your Boat

Row for 30 minutes

6,605 m

Tougher than I thought it was going to be.

Thursday, September 4, 2008

Endurance Day

Run 30 minutes with 3 fartleks in the last 15 minutes.

5 sets of 5 kipping pullups and 2 ring dips. (Focused on depth for ring dips.)

Wednesday, September 3, 2008

Max Effort Day

Warm up on the rower 1000m
Dead lift
45/5, 135/5, 165/3, 175/2, 200/5

45/5, 55/5, 75/5, 75/5, 75/5

Walk Samson

Tuesday, September 2, 2008

Rest Day

First Day of School = planned rest day

Monday, September 1, 2008

Bike Ride

Labor Day.

I rode my bike around Lake Samish and back. 30 miles?? Something like that.

Includes changing yet another flat. I have changed more flats in 9 months that I did in the 3 years I rode in GA.