Sunday, December 27, 2009

Wow, it has been while....

I have still been working out but have neglected logging it all online. So, here is what I can remember.

Sat. Dec. 26

Dynamic Warmup followed by 16kg TGU/3 on each side
Conditioning Curciut
20 H2H
10 Jerks (started with 12kg and had to go down to 8kg)
20 2H Swings
10 Pushups
10/10 one arm swing r/l
10 air squats
20 2H swings
10 Russian Twists
(5 rounds for time)
Took something like 29 minutes

Friday Dec. 25
Dynamic warmup
6 sets of
3 clean and Presses each side
5 goblet squats
Pullups - 3 sets of 2 - Bar at kids playground was a challenge due to thicker bar and narrow grip.
One set of 16 kg snatches .....stopped there.

Thursday Dec. 24th
Run 27 minutes
Meet up with Robby and fast 20 minute run
total 47 minutes. Felt good to run fast.

Wednesday Dec. 23rd
Dynamic warmup
Assisted pistols - 5 sets of 5 per leg
Snatch ladder - 15 to 1 recovery while robby did his.

Tuesday dec. 22nd
5 TGU - 16kg r/l
1 to 5 ladder of
clean and press
goblet squat
3 times
8 rounds of run 400 and 20 swings

Monday dec. 21st
recovery day

I don't remember

Saturday dec 19
Run with Erin - 7 miles - 1 hour

Friday dec 18
KB workout of clean and presses and pullups
Goblet squats, TGU......

Thursday Dec 17
Off - expedition night at school

Wednesday dec 16
I did something with kb

Tuesday dec 15
worked out at robby's gym... created my own kb workout

Monday dec 14

Sunday dec 13
Goblets and Pulls
then 15 minutes of weighted swing ladders
One arm
2 times

sat dec 12
Kb with Robby and 37min run

Fri dec 11

Thursday dec 10
KB with Erin
10 x 10 swing
then a circuit

Wed dec 9
KB and row 10k

Tue dec 8

Mon dec 7
KB with Robby and 20 minute run

Sun dec 6
20 min run and 10k row

Sat dec 5
28 min run and 10k row

Sat dec 4
Condidtion VO2 max 36:36 for 17 rounds

thur dec 3

Wed dec 2
Row 10k

tues dec 1
nov 30, 29, 28

fri nov 27
5x5 goblet squat and I am sure I did other things.

thurs nov 26
40 minute run.....knee hurt

Wed Nov 25
bike 1 hour
SNatch vo2 15:15 for 20 minutes

Tues Nov 24
run 15 min
c and p
russian twist
Run 15 minutes

mon nov 23

Sunday nov 22
kb work and row 30 min

sat nov 21
1:30 run - knee pain.....had to stop running.

fri nov 20
walk lunge, dips, slambags........

Thurs Nov 19
CFD - situps and running.

Wednesday Nov 18
Condition gym

Tues Nov 17

Mon Nov 16
1 min work / 30 sec rest
2hand swing
sit ups
Pushups or pullups
5 rounds of it.

Sunday, November 15, 2009

Sunday Nov 15
Long Run - 9.8 miles

Saturday Nov 14
Row 1hr 10 minutes - 14686 meters
5 - 5 minute tempos with 5 minute recovery

Friday Nov 13
Kettlebell - Press and Flex Arm Hangs
12,11,10,9,8,7,6,5,4,3,2,1 - 12kg Snatch

Thursday Nov 12

Wednesday Nov 11
Long Run - 1 hour 40 minutes

Tuesday Nov 10
Clean and Press ladders alternating with pullups
30 minutes row
4x5 deadlift
3x5 press

Monday Nov 9
4 rounds of
Run 400
30 situps
15 kb swings

Sunday Nov 8
1 hour run

Saturday Nov 7
1 hour row - 4 x 5 min tempos with 5 min recovery

Friday Nov 6
Warm Up
TGU with windmill
Clean and Press ladders alternating with Pullups
1 to 3 for 4 sets
1000 meter row
500 meter row
10 pushups
10 sit ups
10 kb swings
x 5 sets

Thursay Nov 5
Off - Very tired

Wednesday Nov 4
Condition Gym Circuit

Tuesday Nov 3
30 minute Row

Monday Nov 2
30 minute run

Sunday Nov 1

Sunday, November 1, 2009

Saturday Oct. 31
Silver Comet 1/2 Marathon
Hummmmm....5 minutes slower than my PR. and 10 minutes off from what I was wanting to do. Inconsistent training in October and illness did not help.....

Friday Oct. 30
3 TGU / side
12,16,24kg 10 swing ladder x 3
Double Clean and Press Ladder 1 to 3
Flexed Arm Hang

3 sets of 12,15,15 - 16kg R and L

Thursday Oct. 29
Travel Day

Wednesday Oct. 28
Rochester NY Day (Alot of walking around)

Tuesday Oct 27
30minutes Run
30 minutes Row

Monday Oct 26
I can't remember....

Sunday Oct 25
Run 1 hour 10 minutes with a friend

Saturday Oct 24

Friday Oct 23

Thursday Oct 22

Wednesday Oct 21
Run 30 minutes

Tuesday Oct 20

Monday Oct 19

To be continued later......

Sunday, October 11, 2009

Sunday October 11th
Row 13003 meters to finish out the fall row challenge. It seemed alot easier this year than last year. I still have 4 days left to help our team get over 1 million meters.
Legs finally feeling better. Back to the 1/2 marathon training. I can't believe I screwed up my training so close to the event. This weeks' mile interval were important. I may need to find another 1/2 to do in December or January if I don't make my goal of a 1:45 1/2 on Halloween Day.

Saturday October 10th
Run 1 hour with 3 - 1 mile intervals.
SLOW.......I still have not recovered from the stupidity that over came me on Monday. Last we I was running a 7:30 for the mile intervals. I was doing good to get 8 minute miles.

Friday October 9th
I had to sub today and then Robby got invited out to Brickstore much for working out. I was tired anyway.

Thursday October 8th
Rowed ....7505 meters
Starting to feel better but I am still sore! could only average a 2:45/500m for the row.....Still way off.

Wednesday October 7th
Rowed....5,500 meters
Still very sore. Robby told me to do a slow recovery row. I could only pull a 3:00/500m. My legs would not let me go faster.

Tuesday October 6th
Off - I made stupid choice on Monday. So sore I can barely may take a while to recover from this.

Monday October 5th
Run to CFD
Row 2,884 meters
Back Squat 35lbs - 5x5
Then Jackie
1000m row - 4:00
50 - 45lb thrusters (I had no business doing this part - I should have scaled it down since I have not been doing this movement. I can only blame myself.)
30 - Black band pullups.
Run Home

I knew after 20 Thursters I had no business doing it prescribed but I kept going anyway. :( I am suprised I was able to run home.

Sunday October 4th
Run for 1/2 marathon training. 1:20:00

Saturday, October 3, 2009

Saturday October 3rd
Row 13,010 m - For fall row challenge......
Spiced up the time with
10 clean and presses
10 snatches
10 pushups
1000m at a 2:09 pace
Recover until I caught my breath
1000m at a 2:09 pace
Recover until I caught my breath
500m at 2:00 pace
500m recovery
500m at a 2:00 pace
500m recovery
250m at a 1:55 pace
750m recovery
250m at a 1:55 pace
750m recovery
1000m at a 2:20 - 2:18 pace
3km to finish out the hour....

Friday Oct. 2

Thursday Oct. 1
7,009 meters
Run 400m
20 16kg snatches
12 black band pullups (way easy)
3 rounds for time.

Wednesday Sept 30
Gym Condition
2 hand swing
Row R
Row L
Double presses
Alt. Swing
Russian twists

jump sqauts
I can never remember the order :(

Tuesday sept 29
2x1mile intervals
7:40 and 7:30
First one sucked.....

Monday sept 28
Clean and press alternating with pullups
7 minutes of
6 snatches R/L

Sunday, September 27, 2009

Sunday September 27th
1 hour and 10 minutes
Developed a water blister on toe. Note to self: don't wear those socks again.

Saturday September 26th
Row 12k meter to catch up for the Fall row challenge. Currently at 40k meters. Goal is 100k by Oct. 15th

Friday Sept. 25th

Thursday Sept 24th
Gym Condition Circiut.
4 TGU - 2 = 12kg and 2 = 16kg
30 on 30 off
2handed swings (16kg)
Renegade Rows (12kg)
Alternating swings (16kg)
Suit case deadlift (2-20kg)
Russian Twists (12kg)
Sqaut Press (R) (16kg)
Squat Press (L) (16kg)
(I think there was one more exercise but I can't remember)
Ride bike to and from class
Walked to Oakhurst Village for Jazz but they were not playing anything and we came home. Everyone was there but no one was playing music....and we came in the middle of the event.

Wednesday September 23rd
Double Clean and Press 12kg ladders
1 to 3
Alternating with strick pullups (1 or 2 at a time)
5 minutes of 6 - 16kg snatches r/l on the minute


3 rounds of:
Run 800 meters
Tabata Row for Calories

3:40 / 56
4:02 / 54
4:06 / 53

Lots of Yoga afterwards. Hamstring tight.

Tuesday September 22nd
Easy recovery run after 10k weekend.
45 minutes

Monday September 21st
Clean and Press a little with assisted pull ups
5 minute 16kg snatch test.
100 reps with 6 seconds to spare. :)
Row 3,500 meters for Fall Row Challenge

Sunday September 20th
Day off I think.

Saturday, September 19, 2009

Saturday September 19th
Not too bad. I ended up being 2nd overall. I would really like to get that down to 45 minutes or less. I guess I better keep a better eye on what I eat.

Friday September 18th

Thursday September 17th
Row 30 minutes
6,313 m (very easy row)

Wednesday September 16th
Condition Gym - Kettlebell Circuit 45 minutes total
16kg 2 hand swing
Burpee Deadlift (2-20kg)
16kg hand to hand swings
Warrior Pushup
See Saw Presses
One legged Row R
One Legged Row L
Kettlebell Squat
Row 30 minutes
6,029 m (very easy row)

Tuesday September 15th
30 minute Jog

Monday September 14th
Clean and Press Ladder 1 to 3
Alternate with Pull Ups
5 mintues of 5 snatches R and L at the top of each minute.

Sunday September 13th
1 hour and 20 minute run

Saturday September 12th

Friday, September 11, 2009

Friday September 11th
Full body joint mobility then easy warm up with squats...
In 3 minutes run 400 m then as many 12kg KB snatches as possible
Rest 1 minute
5 rounds
1:35 - 35
1:37 - 31
1:39 - 24
1:40 - 23
1:36 - 25

Yoga Joint Mobility

Thursday September 10th

Run 400
20 - 16kg Snatches
Run 400
20 - 16kg Snatches
Run 400
20 - 16kg Snatches
Run 400
(Took it easy) Yoga and joint mobility after

Wednesday September 9th
Rode bike to Gym Condition
3 rounds of 30 on/30 off
20kg swing
12kg 1 legged row
16kg hand to hand
12kg press R
12kg press L
Sumo Dead Lift (Double 20kg)
I think I left something out
Ride Bike Home
30 minutes of Yoga and joint mobility when I got home and was still warm.

Tuesday September 8th
5 min tempo / 3 minutes recovery
x 5
Yahoo! Last week for this.
30 minutes of Yoga and joint mobility

Monday Sept. 7th
Clean and Press
8kg R 12kg L
12kg R 8kg L
Pull Up inbetween each set

20 seconds R/20 seconds L/20 seconds Rest
10 minutes total
Row 2K
30 minutes of Yoga

Sunday Sept. 6th
Off - felt bad Might have over done it Saturday
Yoga and joint mobility

Saturday Sept 5th
Run 2.5 miles
clean and press ladders
Alternating with Pullups (green band)
8 minutes of 4 16kg snatches R/L on each minute
Row 5K
Run 2.5 miles home
Yoga and joint mobility

Friday Sept. 4th
Off - I think I walked the dog.
30 minutes of Yoga and joint mobility

Thursday, September 3, 2009

Thursday September 3rd
Run 45 minutes. Ended with tempo.
Robby lead me through yoga to help with the hamstring.

Wednesday Sept. 2nd
Gym Condition
3 TGU R/L alternating
2 rounds of
20 swings
4 clean and presses R/L
4 Renegade Rows R/L
5 one leg dead lift R/L
8 snatches R/L
Memory Kettlebell

Tuesday Sept 1st
4 x 5 minutes
Total run time 49 minutes

Monday 31st
Kettlebell Snatch Practice
Warm up with TGU into Windmill 5 per side alternating
2 to 4 clean and press ladders same number of strict pulls between each step. 5 sets.
on the minute 4 - 16kg snatches per arm for 5 minutes.

Sunday Aug 30th
1 hour round with short sprint outs.

Saturday 29th
Play around teaching my friend how to swing and press. Wanted to the TGU but the grass was wet. Active recover day really.

Friday Aug 28th
5 minutes - As many snatches with 16kg as possible.
100. Oh my I finished the last rep with 2 seconds to spare.
30 minute run with Samson.

Thursday Aug 27th

Wednesay Aug 26th
Gym Condition
5 TGU per side
1 set of 8 different exercises.
then a weighted levels of snatches
8kg right 5
12kg left 5
16kg right 5
(then repeat starting with left)
Keep going until you get to 1....
1 set of 8 different exercises
joint mobility.

Wednesday, August 26, 2009

Wednesday Aug 26th
Condition Gym
Bike ride there
Joint Mobility
4 TGU each side 12kg(2)/16kg(2)
The 1 curcuit of
2 hand swings
???balancing row R
???balancing row L
Russian Twists
Clean and Press R
Clean and Press L
Burpee Deadlift


Sn. R/Sn. L/Sn R going up ladder 5 reps
do the ladder twice so that each arm Sn. each KB
all the way down to 1

Repeat curcuit minus the 2 handed swing

ride bike home and then walk Samson for 30 minutes.

Tuesday Aug 25th
Run Intervals
4x800 with 400 as recovery between sets.
3:25, 3:35, 3:34, 3:33
Total Run time 48 minutes

Monday Aug 24th
Gym Condition
Circuit x 3
2 handed swing
Renagade Rows
Russian Twists
See Saw Presses
?? Lunge
Goblet Squats
Alt Swings
(Not in this order, for the life of me I can not remember the order.) I do know Russian Twists were last because some one in the class did Burpees instead.
Bike to and from Also, 3 TGU each side

Sunday, August 23, 2009

Sunday August 23rd
1 hour 20 minutes

Saturday August 22nd
AM - Kettlebell workshop at Gym Condition - Easy work, most everything I knew. Learned one or two new pointers. Worked on swings (2hand, 1hand, and H2H), TGU (new hip extension), Clean, Press, and squat. Mini 5 minute workout. New joint mobility movements also.

PM - for 10 minutes - 3 - 16kg snatches right and left on top of every minute. Row 2k.

Friday August 21st
Run 50 minutes

Thursday August 20th
Off - long day of teaching and WP potluck dinner that evening.

Wednesday August 19th
1 t0 3 - 12 kg press and pull up ladders 5 times
7 minutes of 3 16kg snatches right and left on top of every minute.
Walked the dog - 45 minutes

Wednesday, August 19, 2009

Tuesday Aug. 18th
5 minute intervals x 3
Total run time 45 minutes with cool down and recovery.

Monday Aug. 17th
Walked the dog

Sunday Aug. 16th
1 hour 15 minute run

5 min TGU
5 sets of:
5 Deadlift (32kg)
5 Presses (12kg) R/L
5 sets of:
5 one arm swings 12kg R/L
5 snatches 12kg R/L
5 one arm swings 16kg R/L
5 snatches 16kg R/L
Made it 3 sets with 16 kg snatches and then had to move to 12kg snatches for the entire then.
Grip work
Heavy KB - Hold then rest several times.

Friday Aug 14th
50 minute run

Thursday Aug 13th
Exhausted after teaching 8 classes - Off

Wednesday Aug. 12th
5 presse R/L
5 Pull ups Green band
for 5 rounds
9 snatches R then 9 L
on the minute for 7 minutes

Walked Samson 45 minutes

Tuesday, August 11, 2009

Tuesday Aug. 11
Run 37 minutes

Monday Aug. 10
Rest Day

Sunday Aug. 9
Buggython 10k Course
53 minutes - total 1 hour and 9 minute run including warm up and cool down

Saturday Aug. 8
Deck of cards
One arm swings and Push Press

Friday Aug. 7
47:?? run to Chandler Park

Thursday Aug

Wednesday Aug 5th
Warm Up TGU
5 rounds of
20 2 handed swings
5 laps around back yard
10 Russian Twists
5 Push Ups

4 rounds
10 Squat Cleans Thrusts
10 Rows

Tuesday Aug 4
4 x 400 repeats
1:50, 1:45, 1:45, 1:42
Total run time 47 minutes

Monday Aug 3

Sunday Aug 2
1 hour run

Saturday, August 1, 2009

Saturday Aug. 1st
Strength Work
Overhead Press
45/5, 65/3, 75/1, 85/1

1/4 Murph
Run 400
25 Pull Ups
50 Pushups
75 Air Squats
Run 400
Time 12:52

4 minutes As Many Swings As Possible

Friday July 31
Pull Ups - went for 4 each round
Thrusters 45# - went for 4 each round
Sit Ups - 7 each round
Row - Total of 49 calories

I don't remember if I reach my goal each round or not but my score was 171 in the end.

Thursday July 30
Run to Chandler Park

Wednesday July 29
Last Kettlebell day.
Demonstrations during class subbed for my workout.
We taught the Russian Twist, Flip Squat Clean, and the Tatical Lunge

Wednesday, July 29, 2009

Kettlebells and 1/2 Marathon Training

Tuesday July 28th
1/2 Marathon Training

Warm Up: 11:33
400m: 1:44
Recovery: 2:25
400m: 1:44
Recovery: 2:22
400m: 1:46
Recovery: 2:28
400m: 1:44
Recovery: 2:30
400m: 1:40
Recovery: 2:38
400m: 1:39
Cool Down: 9:03

Monday July 27
Clean and Press Sets
Snatch Practice
Teach and demonstrate in Kettlebell class

Sunday July 26
Long Run - 50 minutes
Got caught by the train - ended up walking for 25 minutes b/c Robby did not get caught by the train and he finished his run time. ......

Saturday, July 25, 2009

Saturday July 24th
Easy Day
Clean and Press (8kg) x 5
Pullups with Green Band x 5
4 sets

5 minutes of one hand swings with 8kg
Total Swings - 170

5 minutes of Snatch with 8kg
Total Snatches - 129

Friday, July 24, 2009

Friday July 24th
Off - Rest Day

Thursday July 23rd
Hog Mt. Run. 48 minutes in the AM
Crossfit Kids at Crossfit Decatur in the PM

Wednesday July 22nd
Napping Day
Before Kettlebell Class TGU into Windmills
During Kettlebell Class we were able to demonstrate movements and while Robby helped with correction in form I lead the class through a continuous movement workout.
30 seconds on and 15 seconds off
2hand swing
High Pulls
Clean and Press
Air Squats
Not necessarily in this order but those are the movements we went through twice.

Tuesdsay July 21st
Run Interval - Started training for 1/2 Marathon in October. I am excited. My goal is to set a 1:45 PR.
4 x 400 with 400 recover
1:42, 1:43, 1:43, 1:46 - Times should have been the other way around........ I have alot of work todo. I was running at about 90% effort. (at least it was some what cool that morning.)

45 minute walk with friends

45 minute Kettlebell lesson with a student in the class that missed the first week.

Monday July 20th
Taught Kettlebell class.
I can't remember if I did anything else. Monday is usually an active recovery day.

Sunday July 19th
Long Run to Candler Golf Course. I felt soooooo slow.

Saturday, July 18, 2009

Seriously I have been gone for a while

Saturday - July 18th
50 KB swings
Run 400
40 KB Swings
Run 400
30 KB Swings
Run 400
20 KB Swings
Run 400
10 KB Swings
Run 400


5 sets of 2 strict pullups
3 sets of 5 kipping pullups

Friday July 17th

Thursday July 16th
40 minute run to Hog Mt. and through town

Wednesday July 15th
Taught KB class at Gordon

Tuesday July 14th
Run 30 minutes

Monday July 13th
Played tennis
Taught KB class
Played tennis

Sunday July 12th
50 minute run around Decatur

Saturday July 11th
KB press ladder
1 to 5 with 12kg for 5 sets
Pull up ladder with green band
1 to 4 x 5

500 swings for time. 20:19 12kg
Played tennis in the evening

Friday July 10th

Thursday July 9th
Run 30 minutes

Wednesday July 8th
Clean and Press ladders
4 sets of 1 to 4
1 set of 1 to 3
Snatch - 10 R / 10 L x 6
Taugh KB Class at Gordon

Tuesday July 7th
Ran 30 minutes - heat horrible in Decatur

Monday July 6th
Clean and press ladders
4 x 1 to 3
1 x 1 to 2
Snatch KB pratice
Taught KB class at Gordon

Sunday July 5th
Run for first time in GA - was going to do the 10k course in B'ville but the heat was so bad at 8 in the morning and Samson started coughing I cut it to 40 minute run.

Saturday July 4th
Clean and Press ladders at the track
4 sets of 1 to 5
1 set of 1 to 4
Alternated them with pullups.
Swing workout - 30 on 30 off for 10 minutes

Friday July 3rd
Unload truck in decatur

Thursday July 2nd
Took day off

Wednesday July 1st
Clean and press ladders
3 sets of 1 to and 2 sets 1 to 3
15 to 11 R and L down the ladder then switched to Swings for 10 to 1 Rested while Robby did his sets.

Tuesday June 30th
Run before breakfast - 29:01 in Missouri

Monday June 29th

Sunday June 28th

Saturday June 27th
Clean and Press ladders in St. Regis Montanna
3 sets of 1 to 5
2 sets of 1 to 4
Weighted Swing ladders
12, 16, 24 x 2
50, 40, 30 was the rep scheme.

Friday June 26th

Saturday, June 20, 2009

June 8 - 20th

Friday, 19th

Thursday, 18th
Cut the Grass

Wednesday, 17th
Kettlebell -
Clean and Press Ladders
1 set of 1 to 4
4 sets of 1 to 3
alternating with pullups

Work set
3 sets of 15 snatches r/l
3 sets of 10 snatches r/l
then 9 to 1 snatches r/l

Run 30 minutes with
2 sets of 5 min tempo / 2 min recovery

Clean and Press
1 set of 1 to 3
4 sets of 1 to 2
16 kg snatch work
2 sets of 5,4,3,2,1
3 sets of 10 r/l

Sunday 14th
Run 30 mintues
Whale watching tour

Saturday 13th
clean and press ladder
1 set 1 to 5
4 sets 1 to 4
Alternating with pullups

Work set
2 handed swings :45 on/ :15 off
12 kg, 16kg, 24 kg
5 rounds

Friday 12th
Rest day

Thursday 11th
Run 8 miles in the AM with Denise and Tori

Wednesday 10th
Crossfit X
Warmed up on own with TGU of the 20 kg bell
Pull ups
6 mins on 4 min off
4 mins on 2 min off
1 min on 30 sec off
30 sec on 15 off
15 sec on and done
Rowing for meters
I know I did at least 3190M

Tuesday 9th
30 minute run with Robby

Monday 8th
Clean and Press Ladders
5 sets of 1 to 2
Heavy Snatch work
16 kg - 4 sets of 5 to 1

5 minutes of Run then 20 minute walk

Sunday, June 7, 2009

June 1 - 7

I have not worked out yet today

Run Beneath the Sun
5 mile run
Rode bike to Fairhaven and back.

Off - Walked the dog

Crossfit X
Rode bike to gym.
TGU - 16kg - 2 per side x 2
TGU - 20kg - 1 per side x 2
20kg - 12 2handed swings/R and L one handed swings (2 sets)
Medicine Ball Clean skill work
10 Ring Rows
20 Box step ups
50m kettle bell overhead and suitcase walk
AMRAP in 20 minutes
9 completed rounds

Kettlebell work
Clean and Press
1 to 2 ladders
x 5
Man makers - 50/40/30/20/10
16kg for 30/20/10 and 12kg for all others
Run a lap between each set

100 2handed swings - 16kg
100 2 handed swings - 12 kg

Run workout
5 sets of 3 minutes tempo / 1 minute recovery

Clean and Press alternating with Pullups Ladders of 3
Snatch work with 16 kg
Swing ladders of various weights.

Sunday, May 31, 2009

May 25 - May 31

Sunday May 31
1 hour run
Ride bike to get groceries....

C&P Ladders 12kg
1 to 4 (4 sets)
1 to 3 (1 set)
Alternate with Purple band pullup after each rep completetion
Swing ladder
24kg, 16kg, 12kg
One handed split reps.

Rest day - Walked Samson before dinner

Crossfit X
5x5 Front Squat - kept it light
8 rounds of 30 row 20 rest - 127? m rowed.
75 wall balls - 6# ball - 3:40ish I think......
Rode bike to gym.

C&P Ladders 12kg
3 - 1 to 3
2 - 1 to 2
Alternated with pullups (purple band)
Snatch: 30 R/30 rest/30 L/30 rest 20 minutes total
Round 1 - 12 kg
Round 2 - 6 - 16kg
Round 7 - 19 - 12kg

Run - 24:16
4 sets of 3:00 on / 1:00 rest

C&P Ladder
5 rounds of 1 to 2
Pullups - 5/5/5
12kg - 5/5/5
16kg - 5/5/5 r/l
12kg - 10 to 1 r&l 5:00

Sunday, May 24, 2009

Monday May 18 - Sunday May 24th

I haven't done it yet but I plan to ride my bike to Fairhaven and Ferndale to enjoy the Ski to Sea events.

Kettlebell training.
1 to 4 Ladder of Clean and Press 12 kg - 3 sets
1 to 3 ladder of clean and press 12 kg for 2 sets
complete a pull up for each clean and press I did too between rungs.
Rest 5 minutes
One handed swings
30 sec. R 12kg
30 sec. L 12 kg
30 sec. rest
30 sec. R 16 kg
30 sec. L 16 kg
30 sec. rest

3 minutes per set

Completed 7 sets.

Walked in the evening

Walked to work and back home and then walked to downtown and back.

Ran to Crossfit X - 2 miles
Did a modified version of the workout.
9 pullups (2 blue bands)
30 wallballs (6lbs - Squat depth was right before parrell - I felt like walking the next day)
6 SDHP (44lb kettle bell)
5 rounds for time
Walked home - 2 miles

Clean and press ladders
3 sets of 1 to 3
2 sets of 1 to 2
Snatch work -
15 sec R snatch
15 sec rest
15 sec L snatch
15 sec rest
5 sets with the 16 kg
5 sets with the 12 kg
5 sets with the 16 kg
5 sets with the 12 kg
20 minutes of work

5 minute Jog
3 minute tempo
1 minute rest
x 3
5 minute Jog

Clean and Press Ladder
2 sets of 1 to 3
3 sets of 1 to 2

10 to 1 with 12 kg
Took 5 minutes

5 to 1 with 16kg
took 3 minutes I think

Monday, May 18, 2009

May 11 - 17

Monday May 11th
Off - Walked Samson

1 to 3 rep ladders of the following
12kg clean and press R/L
40kg deadlift
5 rounds
20 minute run

Tabata workout of
Pull (kipping)
Sit Up

Off - Walked Samson

40 minute run

Clean and press ladders with 12 kg
2 - 1 to 4
3 - 1 to 3
20/20/20 One arm swings for seconds
20 minutes worth alternating between 12kg and 16kg

Bike ride to Fairhaven to do a little Sea Kayaking for 2 hours.

Sunday May 17th
Easy spin to Ferndale and back.

Sunday, May 10, 2009

April 4th - 10th

Joint Mobility and around the body, and snatch ladder with 8kg
2 - 8kg TGU R/L
2 - 12kg TGU R/L
2 - 16kg TGU R/L
Work set -
20 sec R hand swing
20 sec L hand swing
20 sec rest
20 minutes total
Did 12kg then 16kg for first 4 sets then switched to 12 for remainder of sets

Run to Haggen to Haggen start - 5k
Run race - 5k - horrible time 23:30
Walk home and recover
Clean and Press Ladders (4 sets from 1 - 3 with 12 kg)

Evening walked to town. Ended up being out for an hour.


Off - Sick

Crossfit X work out
Joint Mobility
5 rounds for time
300 m row
20 GHD
10 Pullups

I don't remember. I did something but I don't have a clue what it was. May have taken an extra day off for all I know.


Sunday, May 3, 2009

April 27 - May 3rd

Sunday 3rd
BMO Vancouver 1/2 Marathon - 1:50:33. Not bad for just a little bit of training. So, I am thinking lose about 10 lbs, be a little more consistent with the interval training and I may see 1:45 or less.

Saturday 2nd

Friday 1st
Walked to school 2 miles in the AM
Walked the dog in the PM 1 mile maybe

TGU 2 per side for 3 sets (12kg)
Run 20 min

Clean and Press ladders
12 kg
3 sets of (1,2,3)
2 sets of (1,2)

Alternating worksets
Front Squats - 5 reps of 28kg, 20kg, 24 kg, 24kg, 24kg
5 - knee in green band pullups

Swing Ladders
8kg, 12kg, 16kg, 24kg
1st set - 40,30,20,10
2nd and 3rd set - 20,15,10,5

Leg raises - 3x

TGU - 4 at 12kg r/l for 2 sets then 2 at 16kg r/l for 2 sets
30 minutes of Manmakers
-1 lap around the block
-20 16kg swings r/l (10 each arm)
-1 lap around the block
-5 16kg jerks r/l (5 each)
Score after 30 minutes - 5 complete rounds + run/swing/run.... so 5.75


Sunday, April 26, 2009

April 20-26th

Mowed the front yard grass (45 minutes)

Kettlebell training:
Around the body moves to warm up.
Clean and Press Ladders
Each line a round.
12 kg - 1,2,3
16kg - 1 then 12kg - 2,3
16 kg - 1,2,3
16 kg - 1,2
16 kg - 1 then 12 kg - 2

Pulls and Pistols
5 greenband assisted Pullups (knee for 1-4 rounds, foot for round 5)
2 pistols (assisted a little)
Alternated between the two

Work set
15 minutes of 15 sec on/15 sec off
16 kg for first 10 minutes
12 kg for last 5 minutes

Turkish Get up/windmills
2 each side for 3 sets
Run 40 minutes

PM - mowed the back yard section of the yard.


Warm up
10 air squats
10 dips
10 pushups
10 pullups

Work set
20kg KB swing
Pull ups/ring rows
24 in box step ups

Run 40 minutes
Play around with kettlebells

Ride bike around town for 40 minutes
Around the body kettle bell stuff
100 one arm swings with 12kg (easy)
100 one arm swings with 16kg (tougher)
I think I did something else before the worksets but I dont remember.

Off - walked the dog.
Weed eater the back and front yard until it died. Fore arms were killing me.

Sunday, April 19, 2009

April 13 - 19th

Sunday April 19th
Last long run before the 1/2
1.5 hours - 45 minutes of it was with Robby

AM -
5 minutes of TGU - 6 each side 12kg
5 sets of 6 dips (assisted)
5 sets of 5 Lunges R/L 12 kg kb
5 sets of 3 pullups

20-15-10-5 (100 total)
12 kg Snatches
Took 5 minutes and felt very easy.
Time to start snatching the 16kg.

Practiced snatching 16kg after I recovered.

Rode bike to Fairhaven and window shopped.


5 TGU sit ups each side
Rocannon style warm up movments
5 sets of 10 one arm swing R then L.

PM -
Run with Robby 30 minutes picked it up the last 2 miles and last 1/2 mile.

Bike Trainer 30 minutes
Lots of light weight KB cleans, swings, presses..... during demonstrations.
3 sets of
10 swings
10 pushups
Run to stop sign

Run 52 minute total run with 2 - 10 minute tempos.

Off - I am sure I went for a walk and did Yoga stretches.

Sunday, April 12, 2009

April 6 - April 12th

Off Day
Walk around about 1.5 hours

4 hour bike ride. Down Chuckanut, Cook Road, FandS grade road, Lake Samish, Fairhaven, CrossfitX and home.

Run 35 minutes AM
Kettlebells PM
3 rounds of 10 air squats, 10 swings, 10 squat thrusts, 20 walking lunges.

Bike Ride - 1.5 hours - Up Alambama Hill to Northshore where I did 2 sets of tabatas on the road. Ride to CrossfitX and got to check it out.
Also, a little walking and so.

Kettlebells by the Bay -
Around the body, a little swinging, and snatching
3 sets of 5 Presses each arm (12kg)
2 set of 3 Presses each arm 16kg
1 set of 5 Jerks 16kg
10 sets of 10 one arm swings (rest during partners' swings)

1 hour 20 minute run. Felt Great. Too bad the 1/2 wasn't this weekend.

30 minutes bike trainer
5 TGU 12kg each arm
5 rounds of:
10 pushups
20 one arm swings 12 kg
10 8 kg squats
10 snatches 12kg

Sunday, April 5, 2009

March 29 - April 5th

1:10 Run AM
1:00 Walk PM

Ride Bike to BirchBay


Trainer Bike 1 hour

Trainer Bike 45 minutes AM
Kettlebells PM
2 rounds of
10 swings
10 R swing
10 L swing
10 R snatch
10 L snatch

2 rounds of
10 swings
10 R swing
10 L swing
10 R snatch
10 L snatch

5 rounds of
5 TGU situp R
5 TGU situp L

10 deadlifts 24 kg
10 pushups
10 air squats
10 8kg presses
(5 rounds)

Warm up - Jog 15 minutes or so.
Work set:
2 miles of tabatas - took 34 rounds
Cool down 5 mins. of jogging.

Active recovery
some tgu situps
some windmills
some swings
and a little yoga.

Sunday, March 29, 2009

March 23 - 29th

1 hour tempo run
1 hour recovery bike ride

1 hour bike ride in the freezing rain

Recovery - walk the dog

30 minutes bike trainer in AM
Evening Kettlebell swinging and snatching (very random)
5 rounds of Run to stop sign
20 KB swings

1 hour bike trainer ride in the AM (tempo during show/recovery during commercials)
3 set of 5 jump pulls
5 sets of 10 KB thrusters, 10 pushups

Run in PM
30 sec AFAP
30 sec recovery
1:00 AFAP
1:00 recovery
1:30 AFAP
1:30 recovery
(3 rounds)

Off?? I can't remember.

Sunday, March 22, 2009

March 16th - 22nd


Run 1 hour with 3 - 5min or so tempos in the middle.


Squalicum Mt. and Samish Lake Ride 3.5 hours. Profile below. Got frustrated with Map my ride .com and did not finish mapping it. I think it ended up being 45 - 50 miles. Maybe?

Trainer - 45 minutes in the am before work. tempo during show and recover in commercials.

Off - mental health day.

Bike Ride - 1 hour: Woburn, Yew st, into fairhaven, back home.
5 rounds
20 swings
10 burpees
20 swings
10 tgu situps

Run 35 minutes
1 - 2 min tempo
2 - 5 min tempos

Run 30 minutes
Trainer 30 minutes

Monday, March 16, 2009

March 9 - 15th


1 hour on the rollers. Tempo during show and easy during commercials
3 sets of 3 windmills right/left
3 sets of 3 TGU sit up right/left

Bike ride - End of Lake Samish Road and back 1.5 hours

Bike Ride to Ferndale and back tempo

3o minutes rollers
5 rounds of
10 swings
10 snatches
10 push presses
10 pushups
10 sit ups

6 Hill repeats


Sunday, March 8, 2009

March 2 - 8th

Sunday March 8th
1/2 marathon training
12 minute warm up
6 min. tempo
3 min. recovery
x 4
9 min cool down
Rode bike to Ferndale and back.

Trainer 1.5 hours
Tempo during show
Recovery during commercial


1 hour trainer ride (I think...)

Trainer ride 30 minutes
5 Rounds of
10 kb swings
10 1 arm swings
10 snatches
10 pushups
10 situps

Run -
5 hill repeats. Good stuff


Sunday, March 1, 2009

Tight Hammy

Sunday March 1st
1 hour run with 4 - 5 min temp / 2min recovery

Saturday Feb. 28th
5hours and 10 minutes - 70 mile bike ride. Kicked my butt. I bonked and the northeast wind killed me. 5 miles from the house I had to pull over and stand there for a minute. Kind of a stressful ride. Parts of the ride gave way to unexpected icy roads and one time I thought I was going to crash on Noon Road going down a steep hill. Other times we had to get off and walk through the ice because we could not ride through it. I don't think I ate enough during the ride which contributed to my snails pace on Marine drive. At one point I had a vision of me throwing my bike into the river and sitting down in the middle of the road and crying on Red River Road with a 20 mph direct head wind. But on a postive note I finally got to see a Bald Eagle at Dayton Harbor (wish I had my camera) and the house there are super beautiful and to die for.

Friday - Feb. 27
Bike 5:30 am - because I skipped Thursday's workout.
15 min warm up
30:30 Hard/easy x 10
10 min rest
30:30 Hard easy x 10
10 cool down

Thursday - Feb. 26th
Mental Health Day

Wednesday - Feb. 25th
30 minutes on the bike
5 rounds of
20 2 handed KB swings
10 pushups
20 air squats
20 situps

Tuesday - Feb. 25th
15 minute warm up
4 x Hill Repeats
Cool down run home
Total run time 35 minutes

30 minutes trainer ride. Testing out new bike seat position to see if my hamstring will stop hurting.


30 minutes on the trainer
30 minutes of running

4.5 hour bike ride to Skagit and back. I really like this ride. Headed down Chuckanut and into Edison. During the ride we came across a group of other riders. I witnessed a heavier set gentlemen grind a gear so hard that his rear derailler broke off. Literally, the only thing that prevented it from hitting the pavement was the chain it was still connected to.
Other than that I felt good after this ride.

Thursday, February 19, 2009

On the Road Again

Thursday - Feb. 19
15 minute warm up on the road
2 sets of:
10 - 25 sec on / 35 sec off
With 10 minutes easy between sets.

2nd set got messed up by a nose bleed with no tissue. After 6 intervals I had to pull over and pinch my nose for 5 minutes to stop it from bleeding. Ended up doing tempo all the way home after I got it under control. Now my handle bars are a biohazard.

Total time out 1 hour and 15 minutes

Wednesday - Feb. 18
Ride hard to Fairhaven and back before the sun set - 40 minutes
Then Tabata Style Circuit
2 handed swing
Sit ups
Air Squats
Modified Pushups
8 rounds

Tuesday - Feb. 17th
Run 40 minutes. I was going to do intervals but my legs felt like lead so Samson and I just ran. Found a great hill near Cornwall Park that will be my interval training for the next set of intervals.

Monday - Feb. 16th

Sunday, February 15, 2009

Lazy Week

Sunday Feb. 15th
1.5 hour run
15 min Warm up
10 Tempo / 5 min recovery x 4
15 min Cool Down
PM - Yoga

Saturday Feb. 14th
2 hour bike ride
Rode to Lake Samish and back in 1 hour and 50 minutes.
Tooled around town after that.

Friday Feb. 13th
Warm up on the bike.
10 x 20 sec. hard/40 sec. easy
2 rounds with 10 minutes between sets
Rode bike home

Thursday Feb. 12th
OFF - Root canal day - walked the dog

Wednesday Feb. 11th
Mental Health Day - I just did not feel like working out.

Tuesday Feb. 10th
10 minute warm up
6 x 1/2 Broadway Park lap hard/1/2 easy
5 minute cool down

Monday Feb. 9th

Sunday Feb. 8th
1.25 hour run. Felt like crap

Saturday Feb. 7th
4.5 hour bike ride. Great ride up Alabama Hill, Y road, into Lynden, to Birchbay, and then headed home. Hit the wall about 3.5 hours into the ride.

Friday Feb. 6th
Off - Walked the dog.

Friday, February 6, 2009

Ramping it back up week....

Thursday Feb. 5th

Cycling Intervals:
2 sets of:
10 - 15 seconds hardest gear possible/45 sec rest
10 minutes recovery between sets

Wednesday Feb. 4th

Rollers - Balance 30 minutes
5 rounds of:
10 situps
5 pushups
5 rounds of
10 2 handed swings
10 Snatches (5 R/5 L)

1/2 Marathon training part II
Warm up 10 minutes.
5 rounds of:
1/2 lap of Broadway Park AFAP
1/2 lap of Broadway Park Recovery

Monday Feb. 2nd
Trainer Warmup
Steady riding 45 minutes
5 rounds of:
10 situps
5 pushups
30 seconds on 30 seconds off of:
2 hand swing
R arm snatch
L arm snatch
2 hand swing
R arm clean
L arm clean
2 hand swing
R push press
L push press
2 hand swing
R bent over row
L bent over row

1 hour walk

Saturday Jan 31
7 mile run in the sunshine.

Friday Jan 30
Road Bike Ride 2hours 3o minutes
Great tail wind to Birchbay
Heck of a head wind coming home (killer)
Felt like I had my road legs back again for the first time in a while.

Thursday, January 29, 2009

A week of rest.

Thursday - Jan. 29th
1 hour bike trainer ride
4xcommercial tempo (moderate)
Rest during TVshow

Wednesday - Jan 28th
Off - Unintentional.

Tuesday - Jan. 27th
Run 45 minutes??
4 - about 1 minute intervals afap

Tuesday, January 27, 2009

Monday Jan. 26th
Off Day

Sunday Jan. 25th
Run 70 minutes. Started back traing for another 1/2 marathon. Vancouver May 3rd.

Saturday Jan. 24th
3.5 hour bike ride in the freezing wind. To BirchBay and back.

Friday Jan. 23rd

Thursday Jan 22nd.
Trainer Ladder - See last Thursday's workout

Wednesday Jan. 21st
1/2 Marathon training
4 - 8 min. tempo with 2 min recover

Tuesday, January 20, 2009

Tuesday Jan. 20th
Run 25 minutes
Rollers 30 minutes

Monday Jan. 19th
Walk 1 hour

Sunday Jan. 18th
Ride bike 1 hour recovery ride

Saturday Jan. 17th
65 mile bike ride took 4 hours and 55 minutes. Very hilly ride that is why it took so long.

Friday Jan. 16th
Off - Walk Samson 45 minutes

Thursday Jan. 15th
Ladder intervals on the trainer.
:30, 1:00, 1:30, 2:00, 2:30, 3:00 and back down with 1:00 rest between each interval.

Wednesday Jan 14th
1 hour on the rollers for the first time

Tuesday Jan. 13th
Fairhaven Runner - 40 minutes - 5 miles

Monday Jan 12th

Sunday, January 11, 2009

Rain Day Workouts

Saturday Jan. 10th
Start and end workout with Row 500 M
Between each exercise Row 500 M

50 2H swings
50 Pushups (modified)
50 Sit ups
50 Air Squats
50 12 kg clean and jerks
50 12 kg snatches
50 Thrusters
30 12 kg presses
50 Turkish get up sit ups
50 Bent over rows

Took forever but I wasn't trying to kill myself either.

Cool down Row 3KM (The last 3:43 of the evening foot ball game. Dang it takes too long from them to play 3:43.)

40 minute walk with Samson - There was a break in the rain that evening.

10:00 Warm up
0:30 Tempo
1:00 Recovery
1:00 Tempo
1:00 Recovery
1:30 Tempo
1:00 Recovery
2:00 Tempo
1:00 Recovery
2:30 Tempo
1:00 Recovery
3:00 Tempo
1:00 Recovery
2:30 Tempo
1:00 Recovery
2:00 Tempo
1:00 Recovery
1:30 Tempo
1:00 Recovery
1:00 Tempo
1:00 Recovery
0:30 Tempo
10:00 Cool Down


Recovery Ride on the trainer
1 hour.

Tuesday, January 6, 2009

Tuesday - Jan. 6th
Well today I was going to do the Fairhaven Runners Run at 6pm but, it was raining and has been raining for well I don't know any different. So instead I:
Cycling Trainer Workout:
15 minutes warm up
10 second of hardest gear as hard as I could
2:50 recovery
10 total rounds
then 1 minute of 110 or more rpm
5 minutes recovery
2 rounds
10 minute cooldown

5 rounds of:
10 situps
10 pushups (modified)

Whole workout took about 1 hour and 15 minutes

Walk with Samson - Off day

Saturday, January 3, 2009

Row Extravaganza

Saturday January 3rd, 2009
10 rounds of:
1000m Row
10 pushups
10 sit ups
Friday - Jan. 2 - Off

Thursday - Jan. 1 - 5.2 mile run in snow, mud, puddles, rain....

Wednesday - Dec. 31 - Road Bike ride 1.5 hours

Tuesday - Dec. 30 - Road ride - 2 hour road ride - Up Alabama Hill and around lake Whatcom