7/2

8:30am w/ Scott

"Dirty Thirty"
932m run
30 K2E (Eh, as close as I could get them, need to figure out how to kip into it, got one to my knees for sure, yay!)
30 DU (Fail, 90 singles)
30 jumping pull-ups (did some extra ones since my chin wasn't get up all the way on a few)
30 KBS 1pd (Rx)
30 back extensions (Rx)
30 push press 45# (Rx)
30 Burpees (Rx, but I felt like I looked more like a worm)
30 Wall balls 14# (Rx, altho no target so not sure I was getting them high enough, did a couple extra)
30 box jumps 20" (Rx, really need to work on rebounding)
30 walking lunges (Rx)
932m run

Time: 28:29 This was fun!

6/30
2+ miles treadmill to determine VO2max: 53. Psyched to be over 50 and think it could have been higher if I 1 - hadn't run 100 miles less than 3 wks ago, 2 - hadn't run that morning, and 3 - wasn't sleep deprived. Either way, if it was higher it still means I can be faster...

7/1
7miles on the Embarcadero ~1hr

@ SFTC
5 rds:
150 single unders (is that what you call them? I suck at DU)
21 KBS (1pd)
50 walking lunges
21 'wall balls' 15lbs. (had to use regular MB; sucks when it lands on your head instead of your hands)

24:11

6/29

8 miles in the headlands, nice and hilly. slow and steady; hills felt way better than I expected
+3 miles with the Endurables

6/30

10 miles in the headlands
Ninja run FAIL; had to cut it short up the steep part of Miwok, which was the only part I actually walked. Just feeling tired (haven't even come close to catching up from this past weekend) and lethargic. legs still in recovery mode I guess.

6/24
A couple miles coaching bootcamp

6/25 WSER 100 crewing - they make you work here; 7 miles of running, a lot more hiking and about 3 hrs of total sleep.

6/27
3 miles, 20 burpees, lots of core work

6/28
Hill sprints: 6x2 steep blocks (Octavia/Pacific to Clay), 10 push-ups at the top

CF 12pm w/ Chris

1000m row
kipping practice (so close, but so far away)
foam rolling

Tabata hollowrocks: 10

L-pull-ups or in my case, dead-hangs with black band...but, I GOT 1 dead hang WITHOUT a band to under my chin, yippee!!
2x15

Chief:
5 rounds
3min on, 1min off
3 PC 65# (Rx was 95#)
6 push-ups
9 squats

22+11 (probably should have upped the weight) - loved this workout

6/22

10 mile run to bridge and back (sore!!! from yesterday)

6/23

Ninja run....good to be back, but man that killed me. Slowest I've been in a while but managed to run everything.

6/21

1pm w/ Chris

1000m row
kipping practice (feel lost again)

400m run

WOD #1
double tabata
ring dips (negatives)
pistols - can do them on right, not on left ~4 ea round for both

WOD #2
'Helen'
400m run
21 KB swings
12 pull-ups (purple band, I suck at these, like really suck)
13:36

WOD #3
10-1 box jumps
1-10 wall balls
Rx 5:40

fun class, liked the last one, need to do some serious work on the pull-ups

5:30pm Spin @ M2

30min warm-up and feeling it

2 rounds 2min-1:45, 1:30, 1:15, 1:00, :45, :30, :15
Watts rd 1: 163, 164, 171, 184, 196, 205, 212, 240
rd 2: 172, 173, 173, 181, 186, 201, 203, 252
legs felt really tired on the second set, obv still recovering

Full week off and have never looked forward to a run more!

6/20

7 miles along the embarcadero, nice and easy, just under 1 hr

Sealfit Saturday on Monday at SFTC

3x 10 dislocates and overhead lunges (didn't have a PVC pipe so used a 9lb bar, even slight weight made those dislocates a lot harder)

10 wall climbs + 60 hollow rocks

25min AMRAP
5 Curtis P's (45#, could PP the 65# but pretty sure 75# is my 1RM so didn't want to kill myself after a full week off!)
20 DUs (more like double then single then double but stringing them together...baby steps)
20 burpees on the 5min starting with 0

8rds+1 CP

6/10-6/11
San Diego 100 mile run, ~17k ft climbing, time: 25:05:46

Hardest thing I've ever done in my entire life.

6/7
REST (TRX a little bit)

6/8
8mi run, 1:10ish...nice and easy, shutting it down till Saturday (gulp)

6/6

CF 12pm w/ Will

Baseline Workout:
500 row
40 squats
30 sit-ups
20 push-ups
10 pull-ups (purple band)
Time: 5:16 (way faster than 3mos ago, I still suck at pull-ups)

Hang Power Snatch
5x35
5x45
5x45
5x55 (PR!)
5x55
Huge improvement on this since just last Thursday.

WOD:
AMRAP 20min
15 box jumps 20"
30 wall ball 14#
45 sit-ups

Rx: 5rds+23

6/3
Active Rest
3mi run
30 push-ups
40 sit-ups

6/4
AM: 12 mile run, 2k climbing at 6k feet (was supposed to be 7, but got lost and ended up doing the first loop backwards to get back to the car, whoops!)

PM: 9.5mi night run in the rain (1k climbing @ 6k); good training, legs feel great and the altitude didn't bother me as much as I thought

6/5
OFF - taper time

6/2

7AM w/ Mike

1000m row
SMR
shoulder mobility
(got there early)

5min jump rope

3rds
10 push-ups
15 air squats
20 box jumps 20"

Power Snatch
2-2-2-2-2-2-2-2-2-2 on the minute every minute, 45#
worked on technique; felt super light when I actually did it right
dropped down for the hang power snatch in the finisher, needed my legs a lot more it seemed.

Finisher
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (35#, Rx was 65#)
Wall Balls 14#
GHD sit-ups
Time 15:28

6/1

5AM: 11mi run to bridge and back. legs are good, tapering sucks...

4:30PM CF LF 4:30 w/ Chris

DU practice, 3 consecutive - yippee (seriously, i suck at these...need a shorter rope or higher arms or some sort of technique breakthru)

Tabata hollow rocks - did 8 each round per request, but got 11 the first 20sec

Dead hang pull-ups 3-3-3-3-3-3-3-3-3 with black band. tried a few w/o but got only to my forehead.

Strict press
3-3-3-3-3 all @ 55, tried going up to 65 and failed.

Finisher
3 rds
400 meter run
15 db thrusters 25#

10:27 (Rx) wow...db thrusters after strict press made it that much harder. so glad i stuck with the heavier weight (thanks Chris!) even if I might been faster w/o.

5/31

Spin @ M2: 20min warm-up, 3x6min, 100+ down to 90% effort, 3min rest (185/177, 191/174, 195/177) + 5min 100-90-110+ (185/177/201), took a while to warm up but watts were up

CF workout @ M2
5 rds:
20 walking lunges 25#
20 CF push-ups
(Rx) 13 or 14min i think? didn't have a watch so was just looking at the clock; paced myself and didn't really push it on the time.


5/30

TRX Circuit Training

5/29
19mi on WS course. Felt awesome; decent pace even though the plan was to keep it really light.

5/28
9AM: Dailey Method - good low impact core workout (actually hurting today...)
11AM: 13mi on WS course; took it really light and honestly felt like I didn't really do anything. Ankle feels totally fine.

5/27
Vinyasa yoga @ Urban Flow - love