Thursday, April 29, 2010
Wednesday, April 28, 2010
- 1:52, 1:55, 1:53, 1:51
- rest 5 min
- 1:38, 1:44
- rest 3 min
- rest 1 min
Calf hurt a little bit during the first two laps and during the last 200m. It's definitely sore now, so hopefully lots of icing will help it heal up soon.
Tuesday, April 27, 2010
Back squats & Met Con @ CFD
Monday, April 26, 2010
Saturday, April 24, 2010
Hike to a nap on the beach!
Scott and I joined Kristen and Scott for a hike around Point Reyes, a beautiful stretch of northern CA coastline. 4.5 easy hike (flat, smooth trail) to the beach. Spent 2+ hours there napping & chatting, then hiked 4.5 miles back.
Scott and I fasted the entire day, except for ~200 calories worth of cheese. (We stopped at a local creamery/cheese factory and couldn't *not* sample before we bought!) We had dinner around 8pm, which made it a 22-hour fast. I felt a little low-energy, and a little hungry, but not ravenous or lethargic.
Friday, April 23, 2010
OHS, Pull-ups, Knees-to-elbows @CFD
Thursday, April 22, 2010
400's & squats @CFD
Wednesday, April 21, 2010
5 x 2-minute intervals: run 200m, then do push-ups for the remainder of the interval.
I finished the 200's in about 40 seconds every time. The last one was 43 I think?
Push-ups: 20, 20, 15, 10, 10 (approx.)
Tough ten minutes! My right calf has been bugging me for about a week now. It only hurts once I stop running. Definitely feels more like a tendon or ligament than muscle. Hard to stretch. Super sensitive when I try to foam roll it out. I guess I should ice. Ugh.
Labels: sprint 200m
Muscle-up skill work @CFD
Worked on muscle-up transitions - the part between the top of your pull-up and the bottom of your dip. Nigel gave us great imagery: think of a dolphin jumping through a hoop. I started on my knees and kept plenty of weight on the tops of my feet throughout.
25 kipping pull-ups
A far cry from the 30 muscle-ups (or 120 pull-ups/120 dips) Rx'd... didn't feel like much of a workout. Good thing I have a track workout tonight.
Tuesday, April 20, 2010
Scaled Diane @CFD
15-12-9 reps of:
155# deadlifts (all sets unbroken! Felt relatively easy!)
Handstand push-ups - did the first set with bands (blue & green), and the last sets against the wall with a shallow range-of-motion.
I had a really hard time keeping my back straight on the push-ups... it kept wanting to collapse. And fussing with the bands ate up some time... but it was fun!
Monday, April 19, 2010
Bench press, back squat @CFD
Sunday, April 18, 2010
Neighborly assistance, and a sprint tabata
Helped one of my classmates move into a new apartment. She's an international student and had very little stuff, so it was an easy hour of toting bags and crates up and down stairs. Sweaty but easy.
Ran a tabata afterwards. 7 minute warm-up, 4 minutes of work, 4 minutes of steady running.
Labels: sprint tabata
Saturday, April 17, 2010
Team Murph @CFD
I teamed up with Erica. We did:
- 1 mile run (together)
- 40 pull ups + 60 KB swings (24kg) - equally split between the two of us
- 200 push ups - I did maybe 60% of them??
- 300 squats - 50/50
- 1 mile run (together)
(For the middle sets, only one person was allowed to work at a time.)
I felt really good on the last mile!
Thursday, April 15, 2010
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps - scaled to 165
9 Box jumps, 24 inch box - scaled to 20"
16 rounds + 15
Good scaling - I kept up with Max & Kitch, who were doing it as Rx'd. Push-ups were the rate-limiting step, as usual, so I made sure to do them in small enough batches to not get burnt out - usually 6/4/3. A good workout for sure!
Wednesday, April 14, 2010
3 rounds of:
200m on a 2 minute interval
2 x 100m on a 1 min int
200m on a 75 second int
2 x 100m on a 40 sec int.
I felt like I was actually using my hamstrings! Good stuff!
Climbing with Max!
Couldn't summon much grip strength, so I just climbed a bunch of 5.9's and 10a's and chatted with Max the ever-ready belayer between runs. Fun!
Tuesday, April 13, 2010
Snatch stuff & met con @CFD
Snatch pull (95#): 7, 7, 7, 5, 5
Power snatch (85#): 1, 1, 1, 1
Met con - 3 rounds:
10 thrusters (75#)
- 8:15 -
(a good one!)
Monday, April 12, 2010
Jerks, back squats @CFD
Jerks - worked up to three doubles:
105, 105, 110f, 105
Back squats - goal was to do (broken) sets of 10 at your 5RM weight
165 (6/4), 165 (6/4), 165 (5/3/2)
Friday, April 09, 2010
Split jerks @CFD
Wanted to get 125, but couldn't quite manage it. Tried 120 - hit my chin on the first one, but got it on the second attempt!
Wednesday, April 07, 2010
Thrusters & dips @CFD
- Ring Dip (blue band under my knees)
- Thruster (65#)
Thrusters felt relatively easy. Dips felt awkward. Next time I think I'll substitute static ring holds instead of using a band.
Tuesday, April 06, 2010
Deadlifts, met con @CFD
205 x 3
215 x 3
225 x 3
185 x 5, 2, 2, 1 (It was supposed to be an unbroken set of 15-20, but I bit off more than I could chew.)
7 minutes of power cleans (95#) and push-ups in a 1:3 ratio.
I got 22 rounds (22 cleans, 66 push-ups). As usual, the push-ups slowed me down.
Monday, April 05, 2010
Back squats & Met Con @ CFD
Back squats - seven triplets
Met con - 3 rounds of:
10 kipping pull-ups