Thursday, February 18, 2010

02/18/10 WOD

WOD for the day 515:
5 exercises, 5 rds from 5-1 and back 1-5
pull-ups
ring pushups
ring rows
med ball sit-up slam
knees to elbows

Warm-up was muscle up progressions
Cool-down pedestal routine and streching

Down to 194# and 17% bodyfat. Goal is 180-185# w/ 13% bodyfat!!!!

Wednesday, February 3, 2010

Hills

6 miles of hilly running today. Discovering it is easy to find hilly routes in Nashville. Just did ours and two other neighborhoods today and found almost as challenging hills as usual Greenway route. Finished in 1:08 today for a 11:23/mile pace, pretty good for me especially back-to-back w/ mile repeats yesterday. Rach was really good to me and let me have a cold bath and clean-up time post which should really help w/ recovery-she is the best!!!! Snack afterwards felt good too: whole grain flatbread crackers, laughing cow cheese and V8 juice!!! Now to finish some housework before I have to actually go to work-ha!!

Tuesday, February 2, 2010

IWT and Mile Repeats

On Sunday it was sooooo icy all the group decided not to do our long run as we did not think it safe footing. Most of them went to different Y's and did the dreadmill. I hate that machine so decided I'd just crank up the intensity on a gym(Gym Jones to be exact)workout. IWT:
1
10x Jerk @35#+
2 minutes KB swing @15#+
2 minutes rest
repeat 3 times w/ a 5 minute break post but 2min. of 3rd round count in so really on 3 min. break

2
12X Back squat@35#+
2 minutes step-ups 12inch step(1 min. ea. leg)+
2 minutes rest
Same format as above

3
6x(3 each side) TGU @15# KB+
15 meter bearcrawl+
15 meter walk back
3 rounds

Really good sub for a long run or at least I felt like it.

2/2/10
Mile repeats:
1 mile warm-up
3X1 mile repeats
.5 cool down

1st two miles at 11:11 and 3rd at 10:55 as best as I remembered to lap my Garmin.
Did not start out to do mile repeats but as I got into the run it felt like a good day to push a bit. Ice was mostly clear but did have to watch footing at some points. Might could have gone a bit faster if not for fear of footing. Overall pleased w/ times and effort.