8/2/10 9pm @home

recovery day - low intensity

warmup
joint mobility - 6m

strength/cool-down
yoga - 18m

8/1/10 5pm
skyline to wunderlich trail

36lb. pack
4.3 miles
1h30m

8/1/10 1pm @home

recovery day - no intensity

warmup
joint mobility - 6m

strength/cool-down
yoga - 18m


(this was the wrong workout. shoulda been 18m joint mobility and no yoga)

7/31/10 10:15am, @crunch w/ amy

run .63miles, 4:37 (7:19/1mile)

body pump

(+bar)
warmup 20
squats 40
chest 35
back 35
tris 5,10
bis 25
shoulders 10,25
lunges
abs

stretching

7/29/10 1:30pm, crunch rwc

PT
hip abductors
10x100,110,120...200

*you should worry that you're becoming a meat head if while waiting at the dmv you decide to go to the gym down the street, especially if you already worked out that day.

7/28/10 8:30am
@home

medium intensity day

warmup - joint mobility 6m

strength/skill - tabatas
front lunges (l+r=1) 5,6,6,6,6,6,6,6
PlankPushKnee 8,8,8,8,9,9,9,9
sit thru knee (l+r=2) 17,15,16,16,16,16,16,16
push ups 11,7,8,8,6,5,5,6
spinal rock 8,9,8,8,8,8,8,8
tripod overhead (l+r=1) 6,6,5,6,6,6,7,7

cooldown - yoga 6m

7/28/10 @home 8:30am

low intensity day

warmup
joint mobility 6m

strength/cool-down
yoga 18m

7/27/10 8am @home

recovery / no-intensity
joint mobility exercises - 18m

1 min each:
elbow
shoulder
gunslinger
inside hip
outside knee
spine
closed chain knee
tai chi twist
closed chain elbow
rear shoulder
outside hip
thorax
air guitar
knee infinites
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave

7/26/10 12pm
@lalanne w/ zach

650 jog

2min amrap
45pushups
27su
19pullups

skill
squat clean
3 x 45,75,95,115

strength
3 x 135,135,135

finisher 17:27
6 rds
5 db squat (rx#55)
20 db walking lunges
200m run
-----------------

i accidentally did 40 db walking lunges my first three rounds, so zach said that for my last three rounds i could do 0. so... that 17:27 isn't 100% accurate.

7/25/10 9am home

warmup - joint mobility exercises
elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations

skill/strength - tabatas
L (l+r)
6,6,5,6,6,6,6,6

PPK
10,10,10,12,10,10,9,9

STK (l+r)
8,8,8,8,8,9,9,8

PU
9,8,8,8,6,5,5,6

SR
8,8,8,8,8,8,8,8

TO (l+r)
6,6,6,7,7,8,8,8

cooldown - quick yoga (6m)
drill bit hold
downward dog
shoulder bridge
forearm frog
pigeon
standing sidebend

7/24/10 9am

home
warmup
mobility exercises
4C
HSD
CD1

strength
CD2 x 10/10/5

cool down
prasara yoga - 18m

7/23/10 @8am

recovery day
no intensity, joint mobility. 18m

7/22/10 8pm @crunch rwc
pt for my patellar weirdness

hip abductors
20 x 100,110,120,130,140,150,160,170,180,190,200

stretching
frog
butterfly
pigeon
downward dog

7/22 12pm
crossfit w/ zach

2:28
4:36 (2:12)
6:24 (1:58)

tabata k2e & hollow rock
6,12
5,10
4,9
4,8
5,9
4,8
4,8
4,9

strength
dead lift
3 x 115, 165,165, 195 (rx 225)

finisher
5 rds amrap
3x dl (rx 225) 145

6x kb swing rx 1.5) 1 pd

9x bj rx 24" 20"

3,3,2&2/3,2&7/9,2

7/21/10 8am
@home

cd1
mm
running 20m (2.2 miles, goal was 2.5)
sd1