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
Recovery
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. ......
Wednesday, July 29, 2009
Saturday, July 25, 2009
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
Rows
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.
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
Rows
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
17:something
5 sets of 2 strict pullups
3 sets of 5 kipping pullups
Friday July 17th
Off
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
Off
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
Snatch
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
Off
Sunday June 28th
Rest
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
Off
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
17:something
5 sets of 2 strict pullups
3 sets of 5 kipping pullups
Friday July 17th
Off
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
Off
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
Snatch
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
Off
Sunday June 28th
Rest
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
Off
Saturday, June 20, 2009
June 8 - 20th
Friday, 19th
Off
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
Tuesday
Run 30 minutes with
2 sets of 5 min tempo / 2 min recovery
Monday
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
Workout
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
Off
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
Tuesday
Run 30 minutes with
2 sets of 5 min tempo / 2 min recovery
Monday
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
Workout
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
Sunday
I have not worked out yet today
Saturday
Run Beneath the Sun
5 mile run
39:19
Rode bike to Fairhaven and back.
Friday
Off - Walked the dog
Thursday
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
Workout
10 Ring Rows
20 Box step ups
50m kettle bell overhead and suitcase walk
AMRAP in 20 minutes
9 completed rounds
Wednesday
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
Tuesday
Run workout
5 sets of 3 minutes tempo / 1 minute recovery
Monday
Clean and Press alternating with Pullups Ladders of 3
Snatch work with 16 kg
Swing ladders of various weights.
I have not worked out yet today
Saturday
Run Beneath the Sun
5 mile run
39:19
Rode bike to Fairhaven and back.
Friday
Off - Walked the dog
Thursday
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
Workout
10 Ring Rows
20 Box step ups
50m kettle bell overhead and suitcase walk
AMRAP in 20 minutes
9 completed rounds
Wednesday
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
Tuesday
Run workout
5 sets of 3 minutes tempo / 1 minute recovery
Monday
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....
Saturday
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
20/40/60
One handed split reps.
Friday
Rest day - Walked Samson before dinner
Thursday
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.
Wednesday
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
Tuesday
Run - 24:16
4 sets of 3:00 on / 1:00 rest
Monday
C&P Ladder
5 rounds of 1 to 2
Pullups - 5/5/5
Snatch
12kg - 5/5/5
16kg - 5/5/5 r/l
12kg - 10 to 1 r&l 5:00
1 hour run
Ride bike to get groceries....
Saturday
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
20/40/60
One handed split reps.
Friday
Rest day - Walked Samson before dinner
Thursday
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.
Wednesday
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
Tuesday
Run - 24:16
4 sets of 3:00 on / 1:00 rest
Monday
C&P Ladder
5 rounds of 1 to 2
Pullups - 5/5/5
Snatch
12kg - 5/5/5
16kg - 5/5/5 r/l
12kg - 10 to 1 r&l 5:00
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