June 26, 2010 - Padden Triathlon

Lake Padden Triathlon

400m Lake Swim

10 mile Bike Ride

2.6 mile Run

1:02:44

7th Place (8th - 2009, 15th - 2008)

Sw: 6:42 (6:49 - 2009, 6:37.7 - 2008)

T1: 0:57 (1:10 - 2009, 1:19.0 - 2008)

Bi: 34:27 (35:08 - 2009, 35:32.6 - 2008)

T2: 0:35 (0:39 - 2009, (0:45.8 - 2008)

Ru: 20:05 (19:52 - 2009, 20:42.7 - 2008)

Total: 1:02:44 (1:03:35 - 2009, 1:04:57.7 - 2008 (15th))

March 04, 2010

AM

8 x 400m run with 90 seconds rest between efforts

Wearing a 20# weight vest

24:17

8 x 30/15 Sit-ups

146

PM

Weighted Strict Muscle-ups

3 x 7.5#, 12.5#, 15#, 18#, 20#

8 x 30/15 Hip Extensions

191

February 22, 2010

AM

Power Snatch 1-1-1-1-1-1-1

150#

Bench Press 5-5-5-5-5

205# x 5 x 2

210# x 5 x 3

Swim 25m Sprints

February 10, 2010

AM OH Squat

5 x 45#

5 x 95#

5 x 135#

3 x 185# PR

1 x 195# PR

1 x 205# PR

PM 2K Row

7:18

October 21, 2009

AM Swim

50m on min every min

4 on, 1 min rest

3 on, 1 min rest

2 on, 1 min rest

1 on

Best: 33 second / Worst: 46 second

PM CrossFit

1 Muscle-up, Strict

30 Second OH Squat hold - below parallel w/ 35#

2 Muscle-up, Strict

60 Second OH Squat hold w/ 35#

3 Muscle-up, Strict

90 Second OH Squat hold w/ 35#

4 Muscle-up, Strict

120 Second OH Squat hold w/ 35#

5 Muscle-up, Strict

120 Second OH Squat hold w/ 35#

4 Muscle-up, Strict

90 Second OH Squat hold w/ PVC

3 Muscle-up, Kip

60 Second OH Squat hold w/ PVC

2 Muscle-up, Kip

30 Second OH Squat hold w/ PVC

1 Muscle-up, Kip

26:00 (10 min Squat Hold)

October 20, 2009

AM CrossFit

21 Sumo Deadlift High Pull 95/65#

21 Pull-ups

400m Run

15 SDHP

15 Pull-ups

400m Run

9 SDHP

9 Pull-ups

400m Run

11:11

October 19, 2009

PM CrossFit

"Baseline"

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

3:52

More Fun

200m Run

50 Burpees

200m Run

5:42