7/30

6x400m, 3 min rest, repeatable pace

1:36.0
1:33.6
1:35.0
1:35.5
1:34.6
1:36.4

Slower than last time I did this, but it was 35 degrees warmer this time (not even exaggerating).

Feel like I can't get my speed back to where it as last year before the surgery.

7/29

Ran 5 miles at moderate pace. Felt good.

7/28

 A.  Weighted back rack step ups 10x3 (5 each leg); rest 1:30

Did this. 12" box. Did 35# for first one and 45# for last two rounds. Could have gone heavier. 

+

20 Min AMRAP:

30 Wall ball 10#/9ft

5 Banded pull ups (heavy band)

30 Cal Assault

5 Banded pull ups (heavy band)

30 Air squats for quality

5 Banded pull ups (heavy band)

Run for max distance in the remaining time

Did this. The run was 1.64 miles.  

Used two green bands for pull ups. Felt really easy. They don't have a ton of band variety. 

7/27

Tried to run this morning. The dog wanted to come and she only lasted a mile (I think it was too hot for her).  So then walked her the rest of the way.

Was going to run this evening and then screwed it up because it was so hot (over 100 degrees at 8pm).

Will do the leg workout tomorrow, make up run Saturday, and 400s Sunday... Sorry...

7/26

A.  Above the knee power clean (send video/light loads), 3,3,3,3; rest 1 min

Did this all at 55#. Sent video of two of the rounds. 

B.  Good mornings, 8-10x3; rest 1:3 (send video)

Did these all at 55# 10 each round. One round may have been 8-9. 

+

3 RFT:

15 Russian KBS 35#

Row 500 m

10 Lateral ball throws 10# each side 

Did this. 11:14. 

Round 1: 3:46.06

Round 2: 3:53.69

Round 3: 3:35.09 

The only slam ball they have is 20# so used a 10# wall ball. 

+

10 Single sided glute bridge

10 Side lying leg raises with toes pointed inward

x3

Did this. 

Had a massage afterwards.  She said a rib was out that went back in and my middle back is really tight (shocker).  

I took yesterday off.  Should I make the 400s up tomorrow or do Friday's WOD tomorrow or does it not matter? 

7/23

A1.  Lat pull down, 10x4; rest 1 min

Did this with two green bands and a blue band with a training bar between them.  Then sat down and pulled the barbell down like a lat pull down machine.  I'm not sure I'm explaining this well... It felt like it was mimicking the movement (my friend who I was working out with does it to work lats).  4 rounds of 10. 

A2.   Standing bicep curls, 10x4; rest 1 min

Used 15# DBs. 4 rounds of 10. 

A3.   Single sided strict dumbbell press, 8 each sidex4; rest 1 min

Used 10# DBs. I wasn't sure if it was 8 in a row then switch to other side? That's what I did, but may have been alternating?  8 each side rounds of 4. 

+

10 min amrap:

Jump rope 80 singles

10 V ups

12 Burpees

Did this. Didn't have my own jump rope and had to use the gym one.  It was comical. 

+

Foam roll thoracic spine and lats

Did this.

Also, did a workout with a friend (sorry -- probably should have asked before)... 

Workout was: 

5 rounds of: 

9 cal row (Had one minute to complete and if finished early rest was rest) 

9 cal bike (Had one minute to complete and if finished early rest was rest) 

200m run (Had one minute to complete and if finished early rest was rest) 

1 minute rest 

So each round was 4 minutes... 20 minutes total for workout. 

Was 100 degrees when I was working out. I will never say CFA is warm again. hahaha 

7/22

A.  Back squat, 5x5; rest 2 min

65# (5), 75# (5), 85# (5), 90# (5), 90# (5). 

Sent video of the last 90#.  Wanted to make sure they were ok before I went up. What weight would be good next time? 

B.  Goblet squat with a 3 sec pause in the bottom, 3,3,3,3; rest 1:30

35# (3), 44# (3), 44# (3), 44# (3). 

I really liked this -- could feel my hips opening up.  

+

For time:

Run 800 m

40 Walking goblet lunges 20#  (20 each leg)

60 Ab mat sit ups

Run 800 m

Time--  12:15. 

Had to use a 26# KB (they don't have 20#)

+

:30 sec couch

:30 sec sieza sit

Foam roll sides of glutes and quads

Did this. 

7/21

A.  Bench press, 6,6,4,4 (rest 2 min) Light loads

45# (6), 45# (6), 50# (4), 50# (4). 

No problems. 

B.  Ring rows, 5,5,5,5; rest 1:30

Did this. 4 rounds of 5. 

+

3 RFT:

Assault 40 cals

10 Dumbbell push press 15#

15 Lemon squeezers

17:27.3

Round 1: 5:42.2

Round 2: 6:05.3

Round 3: 5:39.9 

+

Foam roller thoracic and lats

:20 sec puppy dog stretch

Did this. 

7/18

A.  Dumbbell push press, 8x4; rest 1:30

Did this. 4 rounds by 8. 

12.5#, 15#, 20#, 15#

B. Single sided dumbbell row, 8x4; rest 1:30 between sets

Did this. 20# each arm. 4 rounds of 8 each arm. 

+

15 Burpees

Run 400 m@hard but repeatable pace

rest 2-3 min

x4

Did this. All 400s were similar time. 

+

10 Scorpians with a pause to stretch anterior shoulder

:30 sec puppy dog stretch

Did this. 

Shoulder is a bit sore, but I think it'll go away.  

7/16

Ran 30 minutes followed by 20 minute walk.

7/15

A.  Dumbell single sided snatch from the floor, 5 each armx3; rest 1:30 between sets

(light loads/send video)

Did this. 7.5# (5 each arm), 10# (5 each arm), 10# (5 each arm). 

B.  10 KBS or Dumbbell swingsx4; rest 1 min

Did this. Used 25# DB. 

C.  Side plank, :40 secx3; rest as needed

Did this. 

+

100-80-60-40-20

Jump rope singles

20-20-20-20

Sit ups

Did this. Didn't have ab mat so used weights as anchor for feet. 

7/14

A. Goblet squats, 6-8x4 with a 2 sec pause in the bottom; rest 1:30

Did this. 

20# (8), 30# (8), 35# (8), 35# (8). 

B. 12 Continuous alternating lungesx3; rest 1:30

Did this. Looking at it now maybe I should have used weight? 

C. 12 Side to side weighted Cossack squatsx3; rest 1:30

Did this at 10#. 

D1.  10 Slow mountain climbers to work absx4; rest 1 min

Did this. 

D2.  10 Weighted Russian twistx4; rest 1 min

Did this with medicine ball (can't remember weight). 

7/12

Just under two miles @7:55 pace. Long morning. Got a phone call at 4:20am. So it's 7:30am and I've been up for 3 hours. Caught up on workouts.

7/11

5RFT:

            40 Jump rope singles

            8 push ups on your knees

            10 perfect squats

            12 sit ups

Did this. 6:23. 

+

:30 sec half pigeon each side

10 single sided glute bridges each leg 

:30 sec couch stretch each side

x2

Did this. 

Back is tight. 

7/10

30 minute easy run. Was sitting in talks for most the day so felt good to get my legs going.

Gym at this place has all of the arm machines I have been doing and has a wide range of DBs up to 45#.

7/8

Not feeling great today.  Sore all over and a bit congested.  Using it as a rest day.  I'll try and make up the run I was going to make up on Tuesday -- if that's ok?  I have to be up at 3:30am for my flight tomorrow. blah.

7/7

A.  Russian KBS afap without compromising form, 10 unbrokenx4; rest 1 min

Did these all at 35#. 

B.  Weighted GHD hip extensions, 4-5x5; rest 1:30
Did these 5 each round all at 10#.  Went a bit lighter because my back is stiff on the one side (Did roll it out before the workout). 

+

Row 1k for time

Boo.
4:14.9 (average 2:07.4, 38 s/m).

1st 250 - 57.2 (average 1:54.4, 42 s/m)
2nd 250 - 1:05.1 (average 2:10.2, 39 s/m)
3rd 250 - 1:06.1 (average 2:12.2, 36 s/m)
4th 250 - 1:06.5 (average 2:13.0, 36 s/m)

I should have started off slower.  Maybe  text time aim for a 2 minute pace to start and then try to hold below 2:05...

Recovered way too quickly.  Need to push harder next time.

2k PR is 8:54 (I know they're not comparable just wanted to put it here for reference).

+

Row 5 min easy cool down

Did this.

Supine twist stretch
Banded three way hamstring stretch
10 Side to side alternating Cossack lungesx2

10 Band pull apartsx2

8 PVC back squatsx2

Foam roll quads and glutes

Did all of these. 

7/6

Lat pull down-- 30# (6), 40# (6), 40# (6), 40# (6).

Some pain mid back right side.

Seated Triangle Row - 40# (5), 50# (5), 60# (5), 60# (5).

Tricep Rope pull down-- 4 rounds of 5 all at 20#.

4 x (45 seconds plank, 15 seconds rest, 15 lemon squeezers, 1 minute rest).

Run 2 miles at 7:50-7:55 pace. It was more like 8 minute pace. I may have to start doing these on a track or somewhere I can make sure I'm on pace at the half mile? It was 95 degrees so that may have contributed.

Spent about 20 minutes rolling out and doing stretches.

7/5

A.  Front squat, 4,4,2,2; rest 1:30

Did these all at 55#. Sent a video. Felt like I wasn't doing form properly so didn't want to go up. 

B. Weighted back rack step ups, 10 alternatingx3; rest 1:30

Did these all at 55# to a 16" box.  I think that's the right box height? May have been able to go heavier. Focused on keeping the bar higher on my shoulders (I usually hold it lower, but with the heat/sweat it was slipping). 

+

10 Wall ball 10#/9ft

10 Box jumps

2 min max calorie row

rest 2 min

x3

Did this. Used 16" box. 

Round 1: 32 cal (493 meters)

Round 2: 30 cal (483 meters)

Round 3: 30 cal (482 meters)

I'm not sure if this is decent for the cals.  Probably wasn't focused the best in the middle 60 seconds of each one.  

Sent a video of a warm up row for some feedback.  

+

Calf/Achilles stretch

Foam roll quads and glute medius

Forgot to do this. Will do later at home.  

Woke up and my legs were really sore and I was fatigued, but seemed to go away as I was working out.  

7/3

8 x 200m, 1:30 rest.

Did this at the gym.  There is a 200m straight stretch (so that's probably why times were so fast).  It probably varied slightly when I stopped the watch as well.  I can do them on a track next time if you want more accurate results.  Just did them here because my friend was doing her workout and we were doing the 20 minute run together afterwards.

Round 1: 36.3
Round 2: 36.0
Round 3: 35.4
Round 4: 37.6
Round 5: 38.1
Round 6: 37.4
Round 7: 36.7
Round 8: 39.5

20 minute at 9:00 minute pace.

Rolled out quads, calves, hamstrings, and back.

Will do the 3 mile paced run thing tomorrow.

7/1

#FitWaco 7.1.17 7:30AM #BringABuddyDay

Primer
5 Rounds of Partner Challenge Row-ling
Each Partner Rows 1 Round - Loser each round has 1 burpee for every meter over or under 100m (do burpees after each round)

Wod

AMRAP 8
200m MB RUN (together) - used 8#
25 Air Squats
20m Bear Crawl

Rest 3

AMRAP8
25 Cal Row
25 Russian KBS (44/24)
25 Box Jump Step Down /Step Overs (20/16)

Rest 3

AMRAP 8
25 Cal Air Bike
25 Walking Lunges
25 Burpees to 45# Plate


Did this workout. I liked the primer thing. Rowing to 100m and whoever was furthest away from 100 had to do the number of burpees they were away. The person who was my partner for the towing decided she didn't want to be my partner for the workout so she switched (no clue what I did haha). The girl I was with was nice, but coming back from injury do the reps weren't completely split even.