2/22

6:30pm
6.3 mile run w/ MM group for work, ~54min

2/21

7:20am
Hill sprints: 25min warm-up, 10x200m hill (Ft. Mason to top of battery), 20min cool-down


5:30pm
Spin:
40min warm-up
3x3min (145/151/154)
3x2min (155/161/167)
3x1min (171/188/191)
3x30sec (215/218/220)
then...
3, 2, 1, 30 (144, 145, 150, 210)
my legs were toast on this

2/20

7am w/ Chris

warm-up
2 rounds:
500m row
ritch st run
30 walking lunges

HSPU practice: I GOT ONE!! and then I did two in a row, very exciting as I wasn't expecting it at all. happy presidents day to me

strength
Deadlift
5@115
4@135
3@155
2@175
1@185

WOD: 'Diane'
21-15-9
Deadlifts 115# (went bodyweight instead of Rx)
HSPU 1 abmat
6:27

would love to try this Rx with some more HSPU practice, one abmat got tough fast....


2pm
9 mile run w/ Jaime, super easy ~1:21

2/18

22 mile run, Green Gate to the Finish of WS100 course
~3:30, 3k climbing, 4k decent


2/19

25 mile run, Michigan Bluff to Driver Flat road, WS100 course
~4:20, 4k climbing, 5k decent

2/17

@ BCFD

1 mile run
3 rounds:
150 jump rope
20 walking lunges
10 kips
15 air squats

4 rounds:
500m row
20 push-ups

2/16

5:30am ninja run, one of the best ones yet. clear morning, felt great on the hills
1:50 with stopping time, 2,300ft climbing

1pm w/ Chris

warm-up
ritch st run
25 burpee pull-ups (had to use a box)
ritch st run

skill - MU
need to work on building the strength to false grip hold with elbows up

3 rds:
10 ring rows w/ false grip
10 hollow rocks
15 air squats

Strength: back squat
85-115-115-115-125-125

WOD #3:
7min AMRAP
14 back squats 55#
14 KBS 1pd

5rds+11 (Rx)

2/15

1:30pm
1 hour super mellow yoga


5:30pm
spin @ M2
30min warm-up

5 min (4min @90%, 1 min @100%+) 153/175
4 min (3min @ 90%, 1 min @ 100%+) 152/172
3 min (2min @ 90%, 1 min @ 100%+) 160/181
3 min (2min @ 90%, 1 min @ 100%+) 156/176
2 min (1 min @ 90%, 1 min @ 100%+) 161/181

2x2min 75-80cdn @90-100%, 163, 157
90sec 70-75 cdn @100%, 167

3x30sec max 215 avg
3x20sec max 235 avg

2/14

7am
2.5 mile warm-up
8x400m intervals ~6:15-6:35 pace
4.5 mile cool-down


1pm w/ Maribel

Warm-up
Annie
50-40-30-20-10
DUs (3xsingles)
GHDs (95), abmat (45)
10:07

WOD #1
Double Tabata
ring dips (red band)
DB hang squat cleans 25#
8/5

WOD #2
3 rounds
250m row
21 box jumps 20"
12 plate burpees 25#

(Rx) 12:15

2/13

7:45am
10.1 mile run
1:20

2/12

8:30am
9.5 mile recovery run, 1:21
did not want to go this morning, but always glad I do

2/11

8:30am headlands run w/ Rick, north from TV to Pantoll and back
25.5 miles
4:30
4,900 ft climbing

2/10

5am
12 mile run w/ Bradley, 1:40

1:30pm @ BCFD

750m row
50 OHWL 25#
750m row

5 rounds:
3 TGU each arm 20#
20 hollow rocks

2/9
ninja run - felt great on the hills despite my glutes being super tight from the OHS

2/8

8am w/ Mike

1000m row
20 GHDs

2x :30 of: air squats, hollow rocks, push-ups, superman, kipping pull-ups, ohs, dislocates, sansome stretch

strength: OHS
10x2 w/ 5 sec hold @ bottom
worked up to 75# for me which is a PR, woo hoo!
(45#, 45#, 55#, 55#, 65#, 65#, 65#, 75#, 75#)

WOD:
Jeremy Sr - Magic Mike Special
21-15-9
OHS 55#
burpee box jumps (instead of pull-ups because I can't reach the bar)
9:05


5:30pm Spin @ M2
20 min warm-up
2x (3x3min @ 90-110%, 1min easy)
4min
2x (3x90sec @100-120%, 30sec easy)
1min

2/7

7:15am

3 mile warm-up

8 rounds:
200m STEEP hill sprints
10 push-ups

2 mile cool-down