6/28/2009

Ran approximately 5 miles, 48 minutes. Felt good, some light pain in my right leg/Achilles/ankle, but I think I could have pushed through a half-marathon if I had to make it. I have one coming up in just a few weeks.

Weighed 249 this morning and took a body fat measurement using one of those handheld monitors and it said 15.9%... I am pretty sure this is relatively good for me, though I hadn't measured for a long time.

6/27/2009

6/27/09

light dynamic stretching, then

for time:
800m run

5 rounds
10 lunges
10 squats

50-30-20
push-ups (did last 20 pushups standing up against wall because I was spent!)
flutter kicks

1 mile run

29:54

Catchup and Injury Post

Have skipped posting two WODs... I was injured, had a weird exercise induced headache / possible migraine for 5 days last week. No fun. My weight has been better, 241-243 instead of 250-252 as it was a couple of weeks ago.

6/23/09 (Tuesday)
Intense Warmup

Then power clean and jerk
2 x 2 x 2
165-165-165

Max rounds in 15 minutes:
5 power clean & jerk, 135lb (subbed 115lb)
5 handstand push-ups
200m run
Result: 5 Rounds (barely made it)

6/17/09 (Wednesday)
Intense Warmup

Deadlift 3x5
235-275-305

Did not do 2nd part of WOD because of headache.

6/10/2009

Warmed up with various power snatch movements and light 400m run and lighter power snatches.

Hang Power Snatch 2-2-2
135-135-155(fail)

For time:
400m run
50 overhead squats, 45lb
30 pull-ups (jumping)
8:09

6/8/2009

ugh haven't been posting my workouts so this is just to catch up... I forgot my warmup, but it was tough!

Deadlift
3x5
225-235-235

3 rounds for time:
400m run
10 box jumps, 24"
10 ring dips (did standing/jumping ring dips)
10:36

6/5/2009 rest day

rest day
just wanted to note my weight: 247lbs

6/4/2009

Didn't get my morning weight.

Warmup: 400m light jog.
loosen up joints: pvc forward and back overhead, then both directions in circles, then kick legs straight out, then circle around and kick out, 10x each of those.

Then power clean breakdown of movements with pvc, then with 45lb bar.

Then with just bar 4-5 rounds of power cleans, 4-5 rounds 60 or so seconds of continuous box jumps.

Then WOD:
Max rounds in 12 minutes:
5 power clean, 155lb
5 burpee
10 wall ball, 20lb

I got 5 rounds with like 30 seconds to spare, and then couldn't manage even one more power clean. My second time at WCCF doing WOD as Rx'ed, so was happy about that.

6/3/2009

Weight this morning 246lbs.

Weight at time of run 1 mile for time, 249 lbs... yikes.

Ran on a nearby cinder track. Warmed up with a lap or light jogging and POSE running in place.

7:59.

Need to drop some of this fat!

6/2/2009

I was so sore last week. I am going to try to scale my way back into things so I can train more frequently.

Tuesday 6/2/09

Warmup was general dynamic stretching then

tabata rounds (20 seconds on 10 off)
of 8x (jumping around a square in X pattern - 45lb press - squat) then

2x5 handstand pushups on box. These are pretty tough for me.

WOD:

For time: 15-9-6
Hang Squat Clean, 135lb (85lb)
Handstand Push-up

I did 10-6-5 with 135lb and the first round with my toes on the tallest box and the 2nd and 3rd rounds with my knees on the box.

7:33

Next time I'd rather do 115lbs or something and do all the reps.