REST

2009-04-25
WOD

Active rest

I will pull some light 1k or 2k concept2 pulls abs + stretching. Lots of work around the house and mowing lawn with reel push mower (love doing it).

Starting in May I will be trying to hold to a schedule of:

Monday
morning Starting Strength
evening 4x1000m at 2-5 seconds faster than 5k split time

Tuesday Tabata/FGB

Wednesday 5K Concept2 for time

Thursday Active Rest (light rowing or fixed gear bicycle ride)

Friday Starting Strength

Saturday FGB/TABATA reverse of Tuesday, fixed gear afternoon ride if not fatigued and good weather.

Sunday 30 min Row at 5K pace + 2-5 seconds or 1-1.5 hour fixed gear bicycle ride. (controlled HR and pace longer active rest)

That will give me two heavy days and about 20K of concept2 work each week with two solid metcon workouts each week.

Starting Strength

2009-04-24
WOD

Starting twice weekly Starting Strength program. Starting at a level much below where I could start. I want to focus on form and starting strength has a linear progression such that many of these lifts will double the load in 12 weeks at 3-days/wk and 18 weeks at 2-days/wk.

Squat
20
20
30
40
54.5

Press
20
20
25
30
41

Chin-ups
16
14
12

Abs + Stretching

Three days of WODs, Tabata, 5000m, FGB 300

I have been remiss in posting.

there are the past three days WOD

Tuesday 2009-04-21
Tabata Total = 51

Wednesday 2009-04-22
5000m concept2 level 3 no straps 19:09.3

Thursday 2009-04-23
FGB x 300 how long to get 20 reps of:

Ball slams x 10kg
box jumps x20"
SDHP x 32kg
push press x 32kg
20 kcal

time = 21:43 (the wheels came off)

Abs + stretching each day.

Back Squats and Rowing Intervals

2009-04-20
WOD

m/1.72m/60kg

5x3 Back Squats

50kg
60kg
70kg
80kg
90kg

20 Rowing Intervals
Concept2 level 3 no straps
on 30: off 30

Average pace 1:47
Total meters 2804

Abs + Stretching
This is a sneaky one.

OHS x 15

2009-04-19
WOD

m/1.72m/60kg

OHS x 15

Warm-up
20kg 3x5
30kg 1x3
35kg 1x3
40kg 1x3
45kg 1x15 Barely made it, horrible wrist pain, shaky arms, brutal

Rest 5 min
50kg 1x1
55kg 1x1
60kg miss

Slept 4 hours, fatigued. happy with the effort.

ABS + stretching

Yesterday == REST (but poor sleep)

Her name's Christine.

2009-04-17
WOD

m/1.72m/60kg

Christine

3 rounds for time
Row 500m
12 Body weight deadlifts
21 box jumps

time == 10:59

Abs + Stretching

The Fight Gone Bad 300

2009-04-16
WOD

m/1.72m/60kg


Three rounds for time
20 10 kg ball slams
20 20" box jumps
20 40kg SDHP
20 40kg Push Press
20 kcal rowing
1 minute rest

Time

4:46
4:54
6:34

Stretch + Abs

Tasting it, umm good. The wheels fell off.

Rerow 5000m

2009-04-15
WOD

rerow 5000m concept2 level3 no straps

Time == 19:08

Pace == 1:54.8

Abs + stretching

Starting Strength + rowing

2009-04-13
WOD

M/1.72m/60kg

Morning workout in kg

Squat warmup 2x5 45
warmup 1x5 30
warmup 1x3 45
warmup 1x2 60
work 3x5 75

Bench Press
warmup 2x5 45
warmup 1x5 30
warmup 1x3 40
warmup 1x2 50
work 3x5 60

Chin-Ups work 3 sets to failure
1st Set 17
2nd Set 13
3rd Set 10

Evening workout

row 4 min rest 2

distance / pace
1051.2 / 1:54.15
1043.7 / 1:54.97
1046.8 / 1:54.64
1039.3 / 1:55.41

Abs + stretching

Easter Sunday Rest

2009-04-12
WOD

REST

Say Grace on Easter and then Row, Row, Row Your Boat

2009-04-11
Yesterday's (2009-04-10) WOD

m/1.72m/60kg

30 50kg Clean & Jerks

Time = 10:44

Tried to pace 3/min

Abs+stretching

2009-04-11
WOD

30 minute Row concept2 level 3 no straps

Goal Pace = 5000m time + 5 seconds = 2:00.3/500

Distance = 7518

Actual Pace = 1:59.7

Abs + Stretching

Weight Vest Fun and Games

2009-04-09
WOD

m/1.72m/60kg

1 mile Slosh pipe carry

5 Rounds for time
15 weighted pulled (10kg vest)
20 weighted pull-ups

1 mile in 14:56

5 rounds in 22:37

Abs + stretching

ReRow 5000m + 10 minute AMRAP

2009-04-08
WOD

Rerow 5000m
concept2 level 3 no straps
19:13

Evening workout

As Many Rounds As Possible (AMRAP)in 10 minutes
Row 250m
10 Push Press 50% 1RM (40kg)

6 rounds

Abs + stretching

Fight Gone Bad

2009-04-07
WOD


m/1.72m/60kg

Fight Gone Bad

10kg Ball Slams
Box jumps (using bottom two steps stairwell)
34kg SDHP
34kg Push Press
Rowing for Kcal

Paced
Ball Slams 25
Box Jumps 25
SDHP 15
Push Press 15
Rowing 15

Total = 285

Stretch + ABS

EVA Special

2009-04-04
WOD

M/1.72m/61kg


For Time
Row 100kcal
30 BW back Squats
Row 100kcal

Time = 15:05

Stretch + ABS

Farm work (tree trimming, chipping, mulching, hand tilling, weeding, amending soil, planting veggies.......)the rest of the day. Hard work, and functional. Lifting big bags of composted manure is what we all train for, ;-).

Fight Gone Bad--Taste it

2009-04-03
WOD

m/1.72m/61kg

Warm-up 1000m row
ABS (20 AbMAT situps, 20 weighted ABMAT SU, 2 min Plank, 20 Hollow Rocks, 20 KTE)

Fight Gone Bad
10kg Ball Slams
Jumping pull-ups
SDHP 34kg
Push Press 34kg
Kcal Rowing

Paced
30 x slams
25 x JPU
15 x SDHP
15 x PP
15 x Kcal

Total == 302 (got 17 KCal rowing on the last round)
Taste it (what you are tasting is your own bile)

Stretch

Rerow

2009-04-02
WOD

5000m concept 2

concept 2, level 3, no straps

19:27

working for under 19 minutes in 5 weeks. 20 seconds better than last week.

Tomorrow fight gone bad.

Abs + stretching