May 11 - 17

Monday May 11th
Off - Walked Samson

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

Wednesday
CrossfitX
Tabata workout of
Row
Pull (kipping)
Squat
Pushup
Sit Up

Thursday
Off - Walked Samson

Friday
40 minute run

Saturday
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.

April 4th - 10th

Sunday
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

Saturday
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.

Friday
Off

Thursday
Off - Sick

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

Tuesday
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.

Monday
Off

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
Off

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

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

Wednesday
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

Tuesday
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

Monday
Off

April 20-26th

Sunday
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

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

PM - mowed the back yard section of the yard.

Friday
off

Thursday
Warm up
10 air squats
10 dips
10 pushups
10 pullups

Work set
30-20-10
20kg KB swing
Pull ups/ring rows
24 in box step ups

Wednesday
Run 40 minutes
Play around with kettlebells

Tuesday
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.

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

April 13 - 19th

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

Saturday
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.

PM-
Rode bike to Fairhaven and window shopped.

Friday
Off

Thursday
AM - KB
5 TGU sit ups each side
Rocannon style warm up movments
5 sets of 10 one arm swing R then L.
8kg/12kg/16kg

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

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

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

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

April 6 - April 12th

Monday
Off Day
Walk around about 1.5 hours

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

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

Thursday
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.

Friday
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)

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

Sunday
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

March 29 - April 5th

Sunday
1:10 Run AM
1:00 Walk PM

Saturday
Ride Bike to BirchBay
3:56

Friday
Off

Thursday
Trainer Bike 1 hour

Wednesday
Trainer Bike 45 minutes AM
Kettlebells PM
2 rounds of
8Kg
10 swings
10 R swing
10 L swing
10 R snatch
10 L snatch

2 rounds of
12kg
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

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

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

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