11/29/09

5.1 mile run 53:21

11/30/09

off

12/1/09

Crossfit Chicago - Rudy Tapalla
6am class

2.7 mile run to CF Chicago (Clybourn and Kenmore) from Hilton Garden Inn (Grand and State) - 31min

Warm up

3 rds

10 pullups
10 ab rollers
10 back extensions
5 dislocates

I was late so I didn't get my third round in

WOD

3 rds

Max Pushups (90 seconds rest between) - 15/11/8

5 rds for time (12 min cutoff)

10 OHS - 85#
10 pullups

failed on 5th rd #10 OHS with 7 pullups left in the 5th rd - so close

Good to see Rudy. Glad he remembered me. There were several people that I met in March that also remember me. Good environment and they are growing. Class was full. We had to run two rounds for everything. I like it.

11/25/2009

Warm up
Kettlebell lunges -1 pood
cleans/overheads - 5 steps each
200M sprint
3 rounds

Rings skills

-break

WOD

5 rounds for time
25 Burpees
15 Back Squats 135#

28:29

We all moaned about this one but everyone stepped up and delivered. Good class!!

11/23/2009

30 minute row - 6521 meters

11/24/2009

Warm up
10 GHD Situps - on my own. will do this every other visit to get the core stronger.

500M row 1:42.5
50 Air squats

Medicine Ball Cleans (skills practice) – much better at these today for some reason. Have sucked at them before.

WOD

ME Squat Cleans
5x5

Skills practice 10c45# – DL, Shrug, FS
Round 1 – 5x75#
Round 2 – 5x95#
Round 3 – 5x95#
Round 4 – 5x115#
Round 5 – 5x135# (PR)

Finisher
For time:

Run 800m - under 4 minutes - very good for me.
50 Wall Ball 20# - 5 sets of 10
50 Box Jump 20" - 5 sets of 10 alternating leading leg. Step ups not jumps. Not willing to risk the achilles yet.

Time: 11:48

11/20/09

3 Mile run on the treadmill. I hate this thing. I will do whatever I can to avoid this damn thing in the future.



11/21/09

Rest - glorious rest. That and a dump run with dad, dinner with the family (prime rib...yes, not Paleo but I don't care. It was yummy!). Today was a good day.



11/22/09

7 mile run

Lake Chabot

72:41

Hills, hills and more hills. Good run. Felt good. Happy with this time and performance. Sore now.

11/19/09

Warm up
650M jog (sucked...cold, sore from yesterday's short run...dead last)

10-9-8-7-6-5-4-3-2-1

Double Unders (still cannot and may never be able to pull these off...did double reps instead)
Knees 2 Elbows

WOD

Weighted Push-Ups

10 unweighted
3x10#
3x25#
3x35#
3x45#
3x55# (failed on 3rd rep)

-rest
As many rounds as possible in 15 minutes of:
15 DB Thrusters #35 (Rx 45#)
Run 400m

3 rounds plus 10 reps of DB thrusters

Still shaking from the WOD. Good day.

11/18/09

3 mile short run

26:31

Perfect running weather. Sunny and cold.

Really pushed it today and wound up with a 9:10 average mile. I want this to be 8:30 over 3 miles...a minute-twenty off this time is very doable.

Tuesday 11/7 (Stolen from blearn...thank you.)

W/U

500m row
Buddy carry 500m
GHD 1 min max 12

*Kettlebell - Powerbombs & Snatches

WOD - The Volkswagen
21-15-9
Bench Press 125#
Pull-ups
11:16

Day one of the new program. Twice a week from here on out in the gym for the 6am class, no excuses. Rich, Genevieve, Mike R, Scott M, if you don't see me, you have my permission to hunt me down. Tom B, it was good seeing you in class today. I hope you become a regular.

I am now officially signed up and training for the Brazen New Year's Run in Castro Valley on January 2, 2010 (half marathon trail run) and the Big Sur FULL Marathon in April of 2010. There. It's out there. No take backs.

Fight Gone Bad--The Fundraiser

Dedicated to my Uncle Lee Wik who has suffered from Prostate Cancer and is currently recovering from it, to my good friend Rob Tinker's father who has suffered from Prostate Cancer and has recovered from it, and to my Irish Brother-In-Law, Austin Breslin who has suffered from Prostate Cancer and is recovering.

I would also like to dedicate this "fight" to every person who has fought for this country, its people and its values and not returned home the same person that they left. Thank you.

20# ball
Rower set to 4
75# Push Press
20 in box (Step ups not jumps...just easier on my body)
75# SDLHP

Round 1

RW - 22
PP - 24
BJ - 22
SDLHP - 19
WB - 18
Total - 105


Round 2

RW - 16
PP - 13
BJ - 17
SDLHP - 17
WB - 15
Total - 78


Round 3

RW - 14
PP - 8
BJ - 16
SDLHP - 13
WB - 15
Total - 66

Final Score - 249

Not the 275 I wanted but still 9 better than my previous attempt. I will get there. I promise. Joan, you f#cking rule. Thanks for being "in my ear" next time I will elect to have you "in my face".

Many, many thanks to all the people who donated to my campaign and fight. You all have something to be proud of today. A valuable and noble cause was supported in your name today. A very special thanks to my parents who made two donations and helped me beat my fundraising goal. I love you and appreciate you.

Additional thanks go to:

My lovely wife, Robin Reuben
Rani and Larry Cardinaux
Mike and Lynn Carr
Sydney Reuben
Jeri and Chris Dopp
Linda and Chris Ledwith
Ed and Sharon Donaldson
John and Antonia Rowdon
Carole Hirsch
Randy and Maja Raugh
Nick and Deb Tarrant
Rob Tinker
Ben Rogus
Imad and Angela Nijim
Darren and Theresa Mar-Elia
Jason and Sherry Carmichael

09-12-2009


Warm up

800m jog

Met-con work

60 seconds work per station - 3 rounds - 60 seconds rest between rounds

Row - avg 14 calories

Box Jumps - avg 14-16 steps ups

Air Squats - avg 25-30

KB Swings - 1.5 pood - avg 20

Strength Training - Deadlifts

5x135
3x205
3x205
1x275
1x275

Back started complaining right after the 2nd 275 lift...listened to my body, though I did not want to...I stopped and will try again. Tomorrow I will run and row to continue the met-con conditioning in prep for FGB - Goal is 275 for the event.

09-03-2009

Warm up

Run 400m

Back Squats

5x75
5x115
5x185
5x185
5x185

Run 400m

Shoulder Press

10x65
10x65
10x65

Run 400m

Deadlift

5x65
5x135
5x215
5x215
5x215

Run 400m

Tabata Abmat Situps
Averaged 9s and 10s

09-02-2009

30 minute run at lunch...it effing hot today...glad I got it in.

09-01-2009

Warm up

3 minutes of Jump Rope

10 K2E
20 Bicycle Kicks with 12 lb ball
20 Squats
10 Sumo Deadlift High Pull - 75#

5 Rounds - No Time...just focused on form and got it done.

Max reps bench press - 75# - 20 -- Just added this on the end to see since the weight was on the bar.

08-31-2009

warm up - 5 minute jog
15 minute jog with 1 minute interval "dashes" followed by 2 minutes of jogging x 5
5 minute run to Vitamin Shoppe for Whey and then Whole Foods for a Spinach Salad with Tuna.

1 hour total elapsed time including changes on both sides.

08-29-2009

Warm up

Jump Rope 5 Min.

max Squats in 2 minutes - 68?? (Thanks Kelly, your post reminded me we did this...)

Run mile for time: 7:56

WOD

7 Rounds for time

10 Squat Cleans - 95#
10 Burpees

DNF - 5 rounds +10 Burpees

It was so efffing hot in there (it was 89 degrees @10:15am on my into The City). Plus it was a very full class...very little room to move. I thought I was going to die...I had to take my shirt off at about round 3. I was dying. I just ran out of gas and time. I F#CKING hate that I have two DNFs this week. This is pathetic.

Rowing Seminar

Learned a lot...especially since I thought my rowing technique was pretty good and I that I am a strong rower...I have much to learn.

08-27-2009

Warmups:
400m farmers walk 1.5 pd


5 p/u
10 pushups
20 lunges
2.5 rounds


Skills practice: turkish get up - 30#
Very tough


WOD:
3 rounds for time - DNF

160 Jump Rope Skips - yes, I still cannot do double unders.
30 KNE
20 Ring Dips - Black band - Thanks John E.
10 HSPU-sub 20 regular pushups


Only completed 2 rounds minus 5 pushups. This sucks. I hate not finishing a workout.