November 30, 2008

PM Mtn. Bike

Galbraith

3 Hrs

November 29, 2008

AM CrossFit

JoGo

5 rounds of:

50' 45# OH lunges (21 lunges)

21 Burpees

14:47

November 28, 2008

PM Strength

Home

5 x 5 

95# Press

Notes: New toys. Just got a 20# weight vest and a Oly Bar w/ 210 lbs of steal weights.

November 27, 2008

AM Run / Hike

4+ miles of the Stimpson Trail

November 26, 2008

AM Swim

WWU Rec Center

400m 6:32

PM CrossFit

Jogo WOD

"KettleBell Hell"

10 rounds of:

20 Russian Swings @ 24 kg

5 burpies 

20 Russian Swings @ 24 kg

5 L-arm Turkish Get-up Situps

5 R-arm Turkish Get-up Situps

35:??

Notes: The Jogo Kettlebell Hell workout is not something I wish repeat (this was my second time with this one). Though very challenging to do 400 • 24 kg Swings, the chafing and blisters out ways the benefit. Something I recall from last November when I did this workout was the chafing on my forearms from the catch at the bottom of the swing sucks. I'd rather do 400 burpies.   I did all sets of 20 swings unbroken as was my goal and the burpees were a relief from the raw skin causing swings.

Enough bitching, lets eat some TURKEY.

November 25, 2008

PM CrossFit

JoGo WOD

Deadlift 5 x 3:

225#, 275#, 315#, 365#, 390# (177.25 kg)

1600m run:

5:38 (PR), First 400: 1:13 (PR), 800 was a PR but I don't recall the exact time.

Notes: Last time I timed a mile 7/06/08 (400m 1:16, 800m 2:51, 1600m 6:08) Deadlift was probably a PR...?

November 24, 2008

AM CrossFit

WWU Rec Center

Angie (100 x Pull-Ups, Push-Ups, Sit-Ups, Squats)

8:40 Pull-Ups: 20, 10, 5...

5:48 Push-Ups: 30, 10, 5...

5:58 Sit-Ups: 20, 10, 5...

2:33 Squats: 50, 20, 10, 20

22:59

Notes: Very disappointed with pull-ups and sit-ups. Did 100 pull-ups in 6:46 min over the summer (06/22/08). Thought I would crank through this in about 17 min. Think i'll do Barbara, Cindy or Murph soon.

November 23, 2008

Rest Day

November 22, 2008

AM CrossFit

Urban CrossFit Seattle

4 Rounds:

500m Row

50 Thrusters @ 20kg

Rest

4:17, 4:51, 4:49, 5:12

Notes: 2nd fastest time... Fastest time with full depth on Thrusters and all reps completed.

Phil: 17.40

Travis: 19.15

Coryn: 19.65

Bary: 20.32

Janice: 21.80

Rachel: 22.00

Lisa: 22.01

Christina: 22.23

Marcy: 24.43

Craig: 24.77

Joy: 30.30

November 21, 2008

AM Swim

WWU Rec Center

15 min

Notes: Worked on form an breathing. Swam at a pace just faster than Mark and grumpy bald dude (the Ironmen that swam on either side of me) and breathed only on fifth stroke.

November 20, 2008

PM CrossFit

JoGo WOD + 

400m run

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

     95# Thruster

     16 kg L arm Renegade Row

     16 kg R arm Renegade Row

400m run

14:20

+ =

Then 5 x 5 of 95# Press

November 19, 2008

PM Mtn Bike

Galbraith

3 hrs.

Road from house because my truck is in the shop. Lacked my normal limitless power but had a great ride. The trails were very dry so the ride was very fast. Starting to let go on the jumps and get some air. I think I am ready for the jump park.

November 18, 2008

AM CrossFit

Jogo WOD

30•20•10

95# SDHP

Double Unders (2x singles)

95# OH Squat

Double Unders (2x singles)

15:35

Notes: Because I am not proficient at DU's I subbed 2x singles based on Trainer instruction. I should have done 3x. 

November 17, 2008

Worked on House

November 16, 2008

Worked on House

November 15, 2008

AM CrossFit

JoGo Main Site WOD

5 Rounds of:

95# HP Snatch x 15

400m Run

21:22

November 14, 2008

AM Swim

WWU Rec Center

5 x 100s every 2 min

1 min rest

5 x 50s on the min

1 min rest

5 x 50s on the min

Note: last 50 was 44 seconds

November 13, 2008

PM CrossFit

JoGo

5 Rounds for time:

50 Squats

400m run

13:30

November 12, 2008

AM CrossFit

JoGo

Press 1-1-1-1-1 

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

120, 155, 155

Notes: Press felt improved. Was having trouble with the push jerk but was on my own again. Would have rather done singles but probably should have used less weight - form problems. Crapped out at 165#.

PM Mtn Bike

Galbraith

Notes: Muddy but very fun. Getting better at jumps. Can't wait for a dry trail ride.

November 11, 2008

AM CrossFit

JoGo WOD

1 leg Romanian Deadlift 3L + 3R x 5 @ 24 kg KBs (2 handed)

1 leg Romanian Deadlift 3L + 3R x 5 @ 24 kg KB (1 handed)

1/2 Griff 

400m running forward

200m running backward

400m running forward

200m running backward

5:45

Notes: Did not push hard but was top time in morning classes. Don't know about afternoon. Should have done full Griff!

November 10, 2008

AM CrossFit

WWU Swim/Pushups

5 rounds AFAP

100m swim, 20 Pushups

14:13

R1: 2:04

R2: 4:58

R3: 8:04

R4: 11:09

R5: 14:13

Notes: next time I'll try 7 rounds...

November 9, 2008

PM Mtn Bike

Galbraith

3hrs

November 8, 2008

AM CrossFit

Jogo 135 lbs. Clean and Jerk etc.

20 Front Squat

200m run

18 Hang Power Clean

200m run

16 Jerk

200m run

14 Hang Power Clean and Jerk

200m run

12 Clean and Jerk

200m run

22:45

November 7, 2008

AM CrossFit

Jogo "Flu like Fran"

21 • 15 • 9

95# Thrusters, Burpies

8:24

November 6, 2008

AM Swim

WWU Rec Center

1/4 Mile + 50m sprints

November 5, 2008

AM Strength

Shoulder Press at JoGo (not Jogo WOD)

5 x 95#

3 x 105#

2 x 115#

1 x 115 x 7

Note: Worked on Double Unders between sets

PM Mtn Bike

Galbraith Night Ride

Ridge Trail

Upper Bobs

RD 1000 - 1200

Intestine

BS

RD 2510 - 2000

2-1/2

Cabin

V-Trail

Candy

Intestine

Family Fun Center

Bobs

Karma

2.5 Hrs (10 miles)

November 4, 2008

OBAMA!

AM CrossFit

WWU Rec. Center

"Nicole" (400m run + Max Pullups: 20 min)

23, 15, 15, 15, 15, 17 + 400m

Score: 100

Notes: Ran out of time at the end of the last 400m run... had another 15 pull-ups in me but was sluggish during the running. Don't think I did "Max" Pull-ups during any but the last set.

November 3, 2008

AM Crossfit

JoGo

AMRAP in 20 min

20 x 65# Push Press

5  x L Suitcase Deadlift @ 24kg

5  x R Suitcase Deadlift @ 24 kg

30 x 12" Box Jump

Score: 8-2/3 rounds

PM Mtn Bike

Galbraith Night Ride

Ridge Trail

Cedar Dust

Road and connector to top of:

Intestine

Ewolk Village

Cedar Dust

Bobs 

Karma

1.5 hrs 

November 2, 2008

AM Run

Green Lake, Seattle

3 miles with Janice.

November 1, 2008

AM Crossfit

Urban Crossfit in Seattle

AMRAP in 20 min

21 Box Jump @ 20"

9 Shoulder Press @ 40 kg (88lbs)

6 rounds (+ 21bj, 5 sp)

Notes: First round was fast and smooth but after that it was singles for the shoulder sress. Spent about 4 of the 20 min box jumping, Perhaps 4 min on shoulder press and about 12 of the 20 min recharging my week shoulders. Craig said something to the effect of "that's a major chink in your armor". Guess I have a lot of shoulder pressing in my future.

October 31, 2008

Rest Day