3/31

A.  Tricep rope pull down, 6-8x4; rest 1:30

   Did this with the bands on the rig single sided... 

B.  Seated row, 8-10x3; rest 1:30

   Did this with barbell row (not sure if that was a good sub).  3 rounds of 10. 

C.  Seated alternating bicep curls, 12 altx3; rest 1:30

   Did this. 3 rounds of 12 with 15# DBs
+

2 rounds:
250 jump rope singles
10 dumbbell bench press
15 lemon squeezers

Did this. Used 15# DBs for the bench. Felt good. 

5:43.2 

3/30

AM: 1 hour 10 minute easy run.  Super easy.

PM:

3 rounds
:30 single unders
:30 jogging
:30 v-ups
:30 half burpees


8 rounds (5 burpees to a 1 ft above reach target, 400m run).

3/28

A.  Deadlift, 2,2,2,2; rest 2:00 *video the final set of two

Did this. Sent video. Not sure my form was great on the last one. 
135# (2), 145#(2), 150# (2), 155#2). 


B1.Hollow body hold, :20 secx4; rest :30 sec  *send video of the hollow arch and hold again
B2.Hollow body arch, :20 secx4; rest :30 sec

Did this. Sent video. I apologize for my poor videography skills. :-P 

+

12 min AMRAP:
Row 400 m
12 Russian KBS
12 Box jumps

Did this. Used 35# KB and 16" box. 
Completed 3 full rounds + 400m row + 12 RKBS. 
+

:20 sec couch stretch each side
:20 sec half pigeon stretch each side
10 lateral step overs (put a band or pvc pipe in the rig and step over it laterally)
x2

Did this. 

It was HOT. I think it'll always be hot here. 86 degrees while I was working out. 

3/27

A.  Ring rows, 5,5,5,5; rest 1:30

Did this.  No problems.  Focused on trying to stay flat and tight.  

B.  Bent over supinated barbell row, 5x5; rest 1:30 

Did these. No problems.  Sent video of the last set. 

65#, 70#, 70#, 75#, 70#. 

C.  Y raises, 10x3; rest 1 min

Did these. No problems. Used 5.5# weights in each hand for all sets. 

These felt easier than they have felt. 

+

20 squats

30 cal assault bike

20 v ups

30 cal assault bike

20 squats

Did this. 9:08.8. 

Did just air squats since it didn't say a weight.

+

Foam roller thoracic area/lats

Did this and also rolled out knees. 

I think my upper body is getting stronger. Maybe a chin-up attempt soon?! :-P 

3/26

40 minute easy run not for time or pace.

Did this with a friend this morning. Saw a bobcat in front of us on the trail (turned around and went the other way haha).

Then took the dog for an hour walk.

Used yesterday as the off day.

2/24

A1.  Goblet squat, 6,6,6,6; rest :20 sec
A2.   Lateral band step overs, 8 totalx4; rest 1 min

Did this.  25#, 35#, 44#, 44# weight for Goblet Squats. 
Used a PVC pipe in 16" boxes for lateral step overs.  Stopovers were helpful.  Hip flexers and sides of hip are tight from the burpees/mountain climbers. 

B1.   V ups, 15x3; rest 30 sec
B2.   Plank, 1 minutex3; rest 1 min

Did this. First time doing it without feeling like I was dying. 


+
3 RFT:
10 Walking lunges
20 Du attempts
Row 500 m

Did this. 12:10.
Totally limited by DU attempts. 
+

5 min easy bike cooldown

Did this. 
:30 sec pancake
banded hamstring stretch
:20 sec spiderman lunge stretch

Did this. 

Feeling a bit on edge.  Think the 40 minute easy run tomorrow will help.  Hopefully. 

3/23

Run 30 minutes with 5 one minute bursts.

Did this. Ran around 40 minutes (sorry a bit long). Was hot and windy. 88 degrees. I need to make sure I'm drinking much more water than normal with this type of heat and my kidneys. Apparently it's only going to get hotter...

Rolled out knee afterward and stretched hips and hamstrings.

3/22

 A1.Hollow body hold, :20 secx4; rest :30 sec  *send video of the hollow arch and hold

A2.Hollow body arch, :20 secx4; rest :30 sec

Did this. Sent videos. I sent two of the hollow body hold because I think in one my arms weren't back far enough (too straight up, so wanted to see what you thought). 

+

Run 800 m

then:

3 Rounds of:

40 Alternating mountain climbers

12 V ups

6 Burpees  (if these hurt at all then sub light dumbbell push press)

then:

Run 800 m

Did this. 13:04. 

Limited by breathing and heat. Burpees didn't hurt, but they suck.  I had some stiffness/weird feeling in my elbow of the surgery arm, but I think that was just because my arm is weak and not used to that kind of weight. 

+

:20 sec couch stretch each side
:20 sec half pigeon stretch each side
10 lateral step overs (put a band or pvc pipe in the rig and step over it laterally)

x2

Forgot to do this. Did it later at home.  

My parents were visiting (watching my dog while I was away) and left this morning.  I didn't do the 30 min run last night so I could have dinner and spend time with them.  I took yesterday off and will do the 30 min run (with 1 minute bursts) tomorrow.  Hope this is ok. 

3/20

A. Dumbbell bench press, 8 repsx3; rest 1:30 **light loads
Did this. 10# DBs, 12# DBs, 12# DBs.
Did this with a dumbbell in each arm (I think that was right since t didn't say single sided). 

B.  Bent over supinated single sided dumbbell row, 5x5; rest 1:30

Did this.

12#, 15#, 20#, 20#, 20#. 

C.  Y raises, 10x3; rest 1 min
Did this 5# plates (one on each side).

+

12 min AMRAP:

10 Step ups (use a bench if they don't have anything to step up on)

12 Sit ups (controlled tempo)

Jump rope 100 singles

Jump rope 20 double attempts

10 Goblet squats

Did this. I lost track of rounds. Some girl randomly put a rower in the middle of the workout area I set up and seemed oblivious to the fact that she was in the way of where I had the jump rope. That and being tired I just lost track. Was pretty stiff from sitting so long yesterday on the planes (2 hour flight, 8 hour flight, 4.5 hour flight, 1 hour flight blahhh so much sitting).
+

Foam roller thoracic area/lats

Did this and foam rolled knee as you suggested. 

3/17

Ran 6 miles with a friend from the conference. Knee felt better today. It was a catch-up/run so easy pace. His watch had us around 52 minutes.  :)

3/16

Ran about 35 minutes easy.

Left knee has been bothering me. I've felt like there is a knot slightly above it on inside for a couple months.  May try and see if I can find someone who does Graston near where I live.

I don't have a jump rope -- any subs I can do tomorrow for the jump ropes?

3/14

A.  Goblet squat, 6,6,6,6; rest 1 min**use a dumbbell if they don't have kettlebells at the hotel gym

6 (12kg), 6 (18kg), 6 (20kg), 6 (20kg)

B.  Lateral walks, 10 each directionx3  *if they don't have bands then step laterally for 10 steps focusing on pushing your knees out

Did this no band, so just did regular.

C1.   V ups, 15x3; rest 30 sec

C2.   Plank, 1 minutex3; rest 1 min

Did this. 

+

10 dumbbell alternating lunges 15#

10 dumbbell swings 20#

10 alternating bicep curls (moderate loads)

rest 1 min

x3

Did this. Had to change it a bit (some woman was hogging the weights).

Round 1: 5kg for lunges, 10kg for swings, 5kg bicep curls
Round 2: 10kg for lunges, 10kg for swings, 5 kg for bicep curls
Round 3: 7.5 kg for lunges, 10kg for swings, 7.5 for bicep curls

+

5 min easy bike cool down

Did this.

:30 sec pancake
banded hamstring stretch

:20 sec spiderman lunge stretch

Did this. 

I don't like the mirrors in the hotel gym. haha But, looking in them -- I think my bottom half is getting chunky and not in a good way. True statement. 

3/10

A.  Deadlift, 2,2,2,2; rest 2:00

Did this. All weights are in kg since I'm in Europe. 

65kg (2), 65kg (2), 65kg (2), 70kg (2) 
65kg = 143#
70kg = 154#

B1.Hollow body hold, :20 secx4; rest :30 sec  *send video of the hollow arch and hold

B2.Hollow body arch, :20 secx4; rest :30 sec

Did this. Sent video. Looked at video, not sure the arch is right. 

+

Row 1k

then:

21-15-9

Russian kbs 26#

Goblet squats 26#

then:

Row 1k

Did this. 12:37.  Used 12 kg KB which is 28#.  

Had a cramp in ribs/back/kidney area when I was doing it. Thought maybe I pulled something, think it was just from a combo of dehydration, lack of sleep, and lack of food this morning.  No pain now. 

+

:20 sec couch stretch each side
:20 sec half pigeon stretch each side
10 lateral step overs (put a band or pvc pipe in the rig and step over it laterally)

x2

Did this. 

Will try and make up the run tomorrow. I may have a track to do it at, but need to see.  

Next week I'll have someone to run with in Spain (ironically he lives in Pittsburgh). Haven't worked out a schedule with him yet, but should be able to get in a couple runs together depending on times of our separate meetings.   

3/7

Ran 30 minutes easy. Still a bit stiff and dehydrated from the flights. Not as young as I used to be apparently -- can't handle these long trips. :-P

I am going to have difficulty with the mile, 800, 400 workout. There is no track here and it's a city... so having trouble finding a place I can mark distance and not get stopped by lights. There is a canal that goes on for hundreds of miles with a flat running trail (just no mile markers to determine distance). Could I just do the workout with set times instead of distance or would that defeat the purpose? Like 7:45 in place of the mile, 3:30 in place of the 800, 1:35 in place of the 400 or is that too confusing?

3/6

Took today as another rest  day. I'll just swap it with one at the end of the week since there are two in a row.  Just a bit stiff and a cramp in my leg from the flight -- always cautious about exercising after long haul flights.  Hope this is ok. 

3/4

  A.  Lat pull down, 5x5; rest 1:30
40#, 50#, 50#, 60#, 50#

60# was sloppy so dropped back down.

B.  Bent over supinated barbell row, 5x5; rest 1:30

Did this. Didn't have time for two gyms so just used the gym in my neighborhood. They only had DBs so did DB rows. Used 20# DBs. 30# didn't feel right on my back.

          C.  Y raises, 10x3; rest 1 min

Did these with 5# DBs.
+


3 sets:
8 strict dumbbell press (does not have to be unbroken.......8#-10#)
12 lemon squeezers at a slow controlled tempo
2 min max calorie bike
rest 2 min

Did this. Only had 8# DB. Also sent you pic of the bike -- nothing to track cals.

On days where the workout would require going to the cfit gym and another gym (if it used machines) and I only have time for one is it better to alter the workout like I did today or skip the machine stuff?

3/2

40 minute run not for time.

Did this. Ran with a friend and talked during the run so was definitely going easy.

She made peanut butter and honey sandwiches for us afterwards. That made me happy.

I like these runs. Not sure of the purpose? But, I like them. :-)

3/1

A1.  Goblet squat, 6,6,6,6; rest :20 sec

A2.   Lateral band step overs, 8 totalx4; rest 1 min

Did this. 35#, 44#, 44#, 55#. 

55# one was bending in lumber. Will focus on this. 

Used boxes and PVC pipe for step overs. 

B1.   V ups, 15x3; rest 30 sec

B2.   Plank, 1 minutex3; rest 1 min

Did this. Really struggled with this today. Couldn't do last set of v-ups unbroken and plank was killing me. 

+

Row 500 m

15 Double under attempts

30 Total walking lunges

15 Double under attempts

Row 500 m

Did this. 7:04. 

+

5 min easy bike cool down

Did this. 

:30 sec pancake

banded hamstring stretch 

:20 sec spiderman lunge stretch

Did this. 

Felt a bit off today.  Didn't get back home from DC until 12am last night and was up by 5:30am and couldn't fall back asleep.  

The workout I was behind on was a 45 minute run you said to add at the end of cycle.  So, will just follow the programming as is?