Sunday, November 30, 2008

November 30, 2008

PM Mtn. Bike
Galbraith

3 Hrs

Saturday, November 29, 2008

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.

Thursday, November 27, 2008

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.

Tuesday, November 25, 2008

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...?

Monday, November 24, 2008

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.

Sunday, November 23, 2008

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

Friday, November 21, 2008

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.

Thursday, November 20, 2008

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

Wednesday, November 19, 2008

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.

Tuesday, November 18, 2008

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. 

Monday, November 17, 2008

November 17, 2008

Worked on House

Sunday, November 16, 2008

November 16, 2008

Worked on House

Saturday, November 15, 2008

November 15, 2008

AM CrossFit
JoGo Main Site WOD

5 Rounds of:
95# HP Snatch x 15
400m Run

21:22

Friday, November 14, 2008

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

Wednesday, November 12, 2008

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.

Tuesday, November 11, 2008

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!

Monday, November 10, 2008

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...

Sunday, November 9, 2008

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

Thursday, November 6, 2008

November 6, 2008

AM Swim
WWU Rec Center

1/4 Mile + 50m sprints

Wednesday, November 5, 2008

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)

Tuesday, November 4, 2008

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.

Monday, November 3, 2008

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 

Sunday, November 2, 2008

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