Christmas in St. Louis
WOD
10 rounds for time:
5 pull ups
10 SHPU
15 Sit ups
20 Air Squats
Time: 13:16
After a good week of working out I wanted to get one more WOD in before a scheduled rest day. I did this workout in Terri's sister's basement. My whole body was still very sore from this past week of lifting and boot camp.
Saturday, December 25, 2010
Monday, December 6, 2010
Monday, December 6, 2010
WOD #1
For Time:
Run 800 meters
40 Box Jumps
Run 400 meters
30 Burpees
Run 400 meters
20 Thrusters, 95 lbs.
Run 400 meters
10 Pull Ups
Run 400 meters
30 Wall Balls, 20 lbs.
Run 800 meters
Time: 27:15
WOD #2
For Time:
50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 D.U.
30 S.U.
20 D.U.
20 S.U.
10 D.U.
10 S.U.
Time: 10:47
For Time:
Run 800 meters
40 Box Jumps
Run 400 meters
30 Burpees
Run 400 meters
20 Thrusters, 95 lbs.
Run 400 meters
10 Pull Ups
Run 400 meters
30 Wall Balls, 20 lbs.
Run 800 meters
Time: 27:15
WOD #2
For Time:
50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 D.U.
30 S.U.
20 D.U.
20 S.U.
10 D.U.
10 S.U.
Time: 10:47
Friday, November 26, 2010
Friday, November 26, 2010
WOD
ISU Track
5 Rounds for time:
800 meter run
30 KB swings, 55 lbs.
30 KB high pulls, 55 lbs.
Time: 35:05
This workout was worse than I thought it would be. I met Lucas, Tony, Cate and Kelly at the ISU track this morning. It was about 30 degrees with what felt like a 15 degree wind chill. After this workout was done my lungs were on fire and I was glad it was over.
ISU Track
5 Rounds for time:
800 meter run
30 KB swings, 55 lbs.
30 KB high pulls, 55 lbs.
Time: 35:05
This workout was worse than I thought it would be. I met Lucas, Tony, Cate and Kelly at the ISU track this morning. It was about 30 degrees with what felt like a 15 degree wind chill. After this workout was done my lungs were on fire and I was glad it was over.
Tuesday, November 9, 2010
Tuesday, November 9, 2010
WOD
Played four games of racquetball. I lost all four.
11-15
9-15
6-15
9-15
I am getting used to these scores as they seem to be an occurring theme when it comes to my racquetball.
Played four games of racquetball. I lost all four.
11-15
9-15
6-15
9-15
I am getting used to these scores as they seem to be an occurring theme when it comes to my racquetball.
Monday, November 8, 2010
Monday, November 8, 2010
WOD
Repeat 500 meter rows w/ 2 minute break in between each set
1 - 2:15.6 (warm up)
2 - 1:37.8
3 - 1:38.1
4 - 1:39.2
5 - 1:38.7
6 - 1:42.0
I needed to get on the rowing machine today to switch things up a little bit. After working out last night and struggling to catch my breath after each set of KB swings, I am going to have to step up my cardio. I felt good all the way through this WOD and am a little disappointed that my last 500 meters wasn't done under 1:40. The last time I did this workout I set a PR on the first 500 meters and then struggled to get through the rest of the workout.
Last night I went down to the basement to workout and watch a little football. I worked on pull ups, doing wide grip, reverse grip, and regular grip strict pull ups. Then:
Strict Press
1 x 10, 40 lbs DB
1 x 10, 45 lbs DB
1 x 10, 45 lbs DB
KB Swings, 55 lbs KB
3 x 30
Triceps/Overhead Extensions from back, 55 lbs. KB
10-9-8-7-6-5-4-3-2-1
Repeat 500 meter rows w/ 2 minute break in between each set
1 - 2:15.6 (warm up)
2 - 1:37.8
3 - 1:38.1
4 - 1:39.2
5 - 1:38.7
6 - 1:42.0
I needed to get on the rowing machine today to switch things up a little bit. After working out last night and struggling to catch my breath after each set of KB swings, I am going to have to step up my cardio. I felt good all the way through this WOD and am a little disappointed that my last 500 meters wasn't done under 1:40. The last time I did this workout I set a PR on the first 500 meters and then struggled to get through the rest of the workout.
Last night I went down to the basement to workout and watch a little football. I worked on pull ups, doing wide grip, reverse grip, and regular grip strict pull ups. Then:
Strict Press
1 x 10, 40 lbs DB
1 x 10, 45 lbs DB
1 x 10, 45 lbs DB
KB Swings, 55 lbs KB
3 x 30
Triceps/Overhead Extensions from back, 55 lbs. KB
10-9-8-7-6-5-4-3-2-1
Thursday, November 4, 2010
Thursday, November 4, 2010
WOD
"Filthy Fifty"
For Time:
50 Box Jumps, 21 in.
50 Jumping Pull Ups
50 Kettlebell Swings, 55 lbs.
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press, 45 lbs.
50 Back Extensions
50 Wall Balls, 20 lbs.
50 Burpees
50 Double Unders
Time: 26:32
I was going into the gym today to loosen up my legs by jogging/walking on the treadmill. I was surprised today at how sore my legs still are from Monday and Tuesday. Somehow I got talked into doing this workout. My legs were burning so bad after the box jumps I knew I was in for a long workout. By the time I got to the burpees I could not get my legs to come into my chest on the way up. The worst part of the workout was the back extensions. I think the first fifteen or twenty back extensions were pretty good but after that I am sure that if I was being judged, not one would have counted. I would really like to try this workout again feeling 100% going into it.
"Filthy Fifty"
For Time:
50 Box Jumps, 21 in.
50 Jumping Pull Ups
50 Kettlebell Swings, 55 lbs.
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press, 45 lbs.
50 Back Extensions
50 Wall Balls, 20 lbs.
50 Burpees
50 Double Unders
Time: 26:32
I was going into the gym today to loosen up my legs by jogging/walking on the treadmill. I was surprised today at how sore my legs still are from Monday and Tuesday. Somehow I got talked into doing this workout. My legs were burning so bad after the box jumps I knew I was in for a long workout. By the time I got to the burpees I could not get my legs to come into my chest on the way up. The worst part of the workout was the back extensions. I think the first fifteen or twenty back extensions were pretty good but after that I am sure that if I was being judged, not one would have counted. I would really like to try this workout again feeling 100% going into it.
Wednesday, November 3, 2010
Wednesday, November 3, 2010
WOD
For time:
500 meter row
then
3 rounds of
10 KB snatches, 20 lbs.
10 Burpees
10 Show Hands Push Ups
then
500 meter row
Terri: 12:24
Cate: 10:52
Daniel: Nothing but felt great after I typed these other times
Have to play tennis tonight and I am so sore from Monday and Tuesday that I cannot really sit, stand, or walk comfortably. Back at it tomorrow.
For time:
500 meter row
then
3 rounds of
10 KB snatches, 20 lbs.
10 Burpees
10 Show Hands Push Ups
then
500 meter row
Terri: 12:24
Cate: 10:52
Daniel: Nothing but felt great after I typed these other times
Have to play tennis tonight and I am so sore from Monday and Tuesday that I cannot really sit, stand, or walk comfortably. Back at it tomorrow.
Monday, November 1, 2010
Monday, November 1, 2010
Ran 1.25 miles on treadmill and then went into some strength work
Strength
Back Squat
1 x 6, 185 lbs.
1 x 6, 205 lbs.
1 x 6+, 235 lbs., 8 reps
Deadlift
1 x 8, 225 lbs.
1 x 8, 245 lbs.
1 x 8, 275 lbs.
WOD #1
For Time:
30 deadlifts, 225 lbs.
30 pull ups
Time: 7:20
WOD #2
For Time:
10 Rounds
15 wall balls, 20 lbs.
10 show hands push ups
Time: 10:52
Strength
Back Squat
1 x 6, 185 lbs.
1 x 6, 205 lbs.
1 x 6+, 235 lbs., 8 reps
Deadlift
1 x 8, 225 lbs.
1 x 8, 245 lbs.
1 x 8, 275 lbs.
WOD #1
For Time:
30 deadlifts, 225 lbs.
30 pull ups
Time: 7:20
WOD #2
For Time:
10 Rounds
15 wall balls, 20 lbs.
10 show hands push ups
Time: 10:52
Sunday, October 31, 2010
Sunday, October 31, 2010
Strength
Shoulder Press followed by push ups
1 x 12, 30 lbs. DB
20 push ups
1 x 10, 40 lbs. DB
10 push ups
1 x 10, 45 lbs. DB
10 push ups
Tricep extension while on back
55 lb KB
10-9-8-7-6-5-4-3-2-1
WOD
For Time:
Pull ups then KB swings, 55lbs.
10-8-6-4-2
Time: 5:25
I set up my bike indoors today on the trainer. After doing a few minutes of strength I did a WOD that would make me work on my pull ups and work with my new KB. I was just starting to feel like I am getting the pull up movement down when today showed me I am no closer than I was three weeks ago to being able to put those in a WOD. The KB swings were absolutely no problem and I probably should have done a lot more. The pull ups were slow. After I got done struggling through that WOD I got on the bike for about 35 minutes to finish watching the early football games.
Shoulder Press followed by push ups
1 x 12, 30 lbs. DB
20 push ups
1 x 10, 40 lbs. DB
10 push ups
1 x 10, 45 lbs. DB
10 push ups
Tricep extension while on back
55 lb KB
10-9-8-7-6-5-4-3-2-1
WOD
For Time:
10-8-6-4-2
Time: 5:25
I set up my bike indoors today on the trainer. After doing a few minutes of strength I did a WOD that would make me work on my pull ups and work with my new KB. I was just starting to feel like I am getting the pull up movement down when today showed me I am no closer than I was three weeks ago to being able to put those in a WOD. The KB swings were absolutely no problem and I probably should have done a lot more. The pull ups were slow. After I got done struggling through that WOD I got on the bike for about 35 minutes to finish watching the early football games.
Friday, October 29, 2010
Friday, October 29, 2010
WOD #1
10 rounds for time:
10 power cleans, 115 lbs.
10 burpees
Time: DNF
WOD #2
6 rounds for time:
25 box jumps, 20 in.
25 sit ups
Time: BAD
Today is my first day back at it after quite a long lay off. Between a golf trip with four days of drinking and five days of Terri's 17 month old nephew staying with us, I got one run (3.2 miles around Lake Gage) and that is it for ten days. Today was the first time I have ever taken a DNF on a workout. I got to round five of the first workout and thought I was going to die from a heart attack the way I was gasping for air sweating so bad. No comment on the second workout.
The last workout I did was
October 20, 2010
WOD
"Festive Forty"
For Time:
40 push ups
40 sandbag squat cleans, 63 lbs. sandbag
40 box jumps, 24" box
40 sumo deadlift high pulls, 65 lbs.
40 hang power snatches, 45 lbs.
40 jumping back squats, 45 lbs.
Time: 14:12
Strength
Back Squats
1 x 6, 185 lbs.
1 x 6, 205 lbs.
1 x 5, 235 lbs.
1 x 20, 135 lbs.
Weighted Lunges, 40 lbs
3 x 10, each leg
10 rounds for time:
10 power cleans, 115 lbs.
10 burpees
Time: DNF
WOD #2
6 rounds for time:
25 box jumps, 20 in.
25 sit ups
Time: BAD
Today is my first day back at it after quite a long lay off. Between a golf trip with four days of drinking and five days of Terri's 17 month old nephew staying with us, I got one run (3.2 miles around Lake Gage) and that is it for ten days. Today was the first time I have ever taken a DNF on a workout. I got to round five of the first workout and thought I was going to die from a heart attack the way I was gasping for air sweating so bad. No comment on the second workout.
The last workout I did was
October 20, 2010
WOD
"Festive Forty"
For Time:
40 push ups
40 sandbag squat cleans, 63 lbs. sandbag
40 box jumps, 24" box
40 sumo deadlift high pulls, 65 lbs.
40 hang power snatches, 45 lbs.
40 jumping back squats, 45 lbs.
Time: 14:12
Strength
Back Squats
1 x 6, 185 lbs.
1 x 6, 205 lbs.
1 x 5, 235 lbs.
1 x 20, 135 lbs.
Weighted Lunges, 40 lbs
3 x 10, each leg
Monday, October 18, 2010
Monday, October 18, 2010
WOD
For Time:
250 meter run
25 snatches, 75 lbs.
25 KB swings, 55 lbs.
25 front squats, 75 lbs.
25 box jumps, 20 inches
25 sumo deadlift high pulls, 75 lbs.
25 wall balls, 20 lbs.
25 thrusters, 75 lbs.
250 meter run
Time: 15:50
Run 1 mile
Tonight's workout was total disappointment. I had no energy after work, felt sorry for myself, and put out an embarrassing effort. I had to do front squats instead of overhead squats as my flexibility is so bad in my shoulders that I cannot seem to get the overhead hold down. That is definitely a movement that I will have to work on. As for the rest of the workout, it was all summed up when I struggled to just get a one mile jog in as a cool down.
Yesterday Terri and I spent the day at the horse track. We had planned to get home early in order to get a workout in but after we went back in the stables after the races, time got away from us. I did manage to get a two mile run late last night before the Colts game.
Tomorrow is a planned rest day from the running but nothing else. I am going to try and get into the gym early to do some strength work.
For Time:
250 meter run
25 snatches, 75 lbs.
25 KB swings, 55 lbs.
25 front squats, 75 lbs.
25 box jumps, 20 inches
25 sumo deadlift high pulls, 75 lbs.
25 wall balls, 20 lbs.
25 thrusters, 75 lbs.
250 meter run
Time: 15:50
Run 1 mile
Tonight's workout was total disappointment. I had no energy after work, felt sorry for myself, and put out an embarrassing effort. I had to do front squats instead of overhead squats as my flexibility is so bad in my shoulders that I cannot seem to get the overhead hold down. That is definitely a movement that I will have to work on. As for the rest of the workout, it was all summed up when I struggled to just get a one mile jog in as a cool down.
Yesterday Terri and I spent the day at the horse track. We had planned to get home early in order to get a workout in but after we went back in the stables after the races, time got away from us. I did manage to get a two mile run late last night before the Colts game.
Tomorrow is a planned rest day from the running but nothing else. I am going to try and get into the gym early to do some strength work.
Saturday, October 16, 2010
Saturday, October 16, 2010
WOD
Ran Three Miles
Mile 1 - 7:09
Mile 2 - 7:48
Mile 3 - 7:50
Terri and I went to the Pre-National cross country meet this morning and watched all of the collegiate runners. After we left there I got a new pair of running shoes for an early birthday present today so I figured I needed to get a run in tonight to break them in. I felt really good on the first mile but my legs were pretty heavy on the half mile of mile 3. Didn't quite run my miles as quickly as what we saw this morning.
I got two miles in on a treadmill yesterday after work. I am trying to get a run in everyday.
Ran Three Miles
Mile 1 - 7:09
Mile 2 - 7:48
Mile 3 - 7:50
Terri and I went to the Pre-National cross country meet this morning and watched all of the collegiate runners. After we left there I got a new pair of running shoes for an early birthday present today so I figured I needed to get a run in tonight to break them in. I felt really good on the first mile but my legs were pretty heavy on the half mile of mile 3. Didn't quite run my miles as quickly as what we saw this morning.
I got two miles in on a treadmill yesterday after work. I am trying to get a run in everyday.
Thursday, October 14, 2010
Thursday, October 14, 2010
WOD
Ran three miles.
Day two of running. I could feel my lower back, because of deadlifting yesterday, with every step I took tonight.
Wednesday, October 13, 2010
Strength
Deadlift
1 x 15, 135 lbs.
1 x 10, 185 lbs.
1 x 5, 235 lbs.
1 x 3, 285 lbs.
1 x 3+, 325 lbs. (got six reps)
Push Press
1 x 10, 95 lbs.
1x 10, 115 lbs.
1x 8, 125 lbs.
1x 5+, 135 lbs. (got eight reps)
Sumo Deadlift High Pulls
2 x 10, 95 lbs.
1 x 10, 115 lbs.
Front Squats
2 x 5, 135 lbs.
1 x 5, 155 lbs.
1 x 3, 185 lbs.
WOD
For Time:
5 rounds
7 deadlifts, 225 lbs.
11 burpees
Time: 5:49
Went to the gym after work and worked on deadlifting. After the deadlifts and before the other strength work, I did the METcon with the deadlifts and the burpees. I was pleased with my time b/c by the time I got the last round my back was on fire from all of the deadlifts. After I finished all of the strength work I went for a 3 mile run with Terri.
Deadlift
1 x 15, 135 lbs.
1 x 10, 185 lbs.
1 x 5, 235 lbs.
1 x 3, 285 lbs.
1 x 3+, 325 lbs. (got six reps)
Push Press
1 x 10, 95 lbs.
1x 10, 115 lbs.
1x 8, 125 lbs.
1x 5+, 135 lbs. (got eight reps)
Sumo Deadlift High Pulls
2 x 10, 95 lbs.
1 x 10, 115 lbs.
Front Squats
2 x 5, 135 lbs.
1 x 5, 155 lbs.
1 x 3, 185 lbs.
WOD
For Time:
5 rounds
7 deadlifts, 225 lbs.
11 burpees
Time: 5:49
Went to the gym after work and worked on deadlifting. After the deadlifts and before the other strength work, I did the METcon with the deadlifts and the burpees. I was pleased with my time b/c by the time I got the last round my back was on fire from all of the deadlifts. After I finished all of the strength work I went for a 3 mile run with Terri.
Tuesday, October 12, 2010
Monday, October 11, 2010
Monday, October 11, 2010
WOD
Played racquetball at Rose-Hulman tonight after work. I got beat in all four games played but it was a really good workout and nice change of a pace.
Game 1: 10-15
Game 2: 7-15
Game 3: 12-15
Game 4: 1-15
I think I had a little lapse in concentration during the last game.
Played racquetball at Rose-Hulman tonight after work. I got beat in all four games played but it was a really good workout and nice change of a pace.
Game 1: 10-15
Game 2: 7-15
Game 3: 12-15
Game 4: 1-15
I think I had a little lapse in concentration during the last game.
Sunday, October 10, 2010
Sunday, October 10, 2010
WOD
10 Rounds for Time:
5 pull ups
10 show hands push ups15 sit ups
20 air squatsTime: 21:14.25
After a long day of watching football, I decided to go to the basement and try to get my heart rate up. I definitely succeeded in doing that. I really felt good about both the sit ups and my air squats, as I am really trying to get more range of motion on my squats. My pull ups are the movement that is by far the hardest for me and most time consuming. The last two rounds were one pull up at a time. After I finished my last squat I was on my back for about ten minutes.
Back upstairs to finish the night with some Sunday Night Football.
Saturday, October 9, 2010
Saturday, October 9, 2010
Ran from home to downtown this morning to watch the ISU homecoming parade. Ran/walked home.
Friday, October 8, 2010
Friday, October 8, 2010
At Deming Park
WOD #1
Sandbag (48.5 lbs.) Hill Run (100 yds)
Then 3 Rounds of:
20 kettlebell snatches, 55 lbs
20 wall balls, 20 lbs.
10 commando pull ups on tree limb
Then
Sandbag Hill Run (100 yds)
Time: 14:57
WOD #2
For Time:
3 Rounds of
Hill Run Down
Bear Crawl Up Hill
10 Burpees @ top of hill
Time: 10:57
Could have gone much faster if I didn't have to answer my phone twice, once each time at top of hill before burpees.
WOD #1
Sandbag (48.5 lbs.) Hill Run (100 yds)
Then 3 Rounds of:
20 kettlebell snatches, 55 lbs
20 wall balls, 20 lbs.
10 commando pull ups on tree limb
Then
Sandbag Hill Run (100 yds)
Time: 14:57
WOD #2
For Time:
3 Rounds of
Hill Run Down
Bear Crawl Up Hill
10 Burpees @ top of hill
Time: 10:57
Could have gone much faster if I didn't have to answer my phone twice, once each time at top of hill before burpees.
Thursday, October 7, 2010
Thursday, October 7, 2010
WOD #1
3 Rounds for Time:
400 meter run
21 Kettlebell Swings, 55 lbs.
12 Pull ups
Time: 17:05
WOD #2
For Time:
150 Wall Balls, 20 lbs. Medicine Ball
Time: 7:34
3 Rounds for Time:
400 meter run
21 Kettlebell Swings, 55 lbs.
12 Pull ups
Time: 17:05
WOD #2
For Time:
150 Wall Balls, 20 lbs. Medicine Ball
Time: 7:34
Tuesday, October 5, 2010
Tuesday, October 5, 2010
WOD
Run 2 miles
15 minute AMRAP:
10 Power Cleans, 135 lbs.
15 Toes to Bar
20 Box Jumps, 18 in.
Rounds: 3 + 8 reps
I wasn't feeling 100% this morning when I got out of bed and definitely didn't feel like going to the gym. I finally made it there and got on the treadmill. After running two miles I did an AMRAP that was difficult. The power cleans were very heavy for me and was the movement of this AMRAP that I struggled with the most. My toes to bar turned into knees to elbows after the first round. Overall this was a pretty pathetic performance on a tough workout.
Run 2 miles
15 minute AMRAP:
10 Power Cleans, 135 lbs.
15 Toes to Bar
20 Box Jumps, 18 in.
Rounds: 3 + 8 reps
I wasn't feeling 100% this morning when I got out of bed and definitely didn't feel like going to the gym. I finally made it there and got on the treadmill. After running two miles I did an AMRAP that was difficult. The power cleans were very heavy for me and was the movement of this AMRAP that I struggled with the most. My toes to bar turned into knees to elbows after the first round. Overall this was a pretty pathetic performance on a tough workout.
Monday, October 4, 2010
Monday, October 4, 2010
WOD
For Time:
10 Rounds of:
15 Deadlifts using 135 lbs.
15 Show your hands push ups
Time: 14:40
This is the first time I have ever done "show your hands push ups" and they were much harder than I ever expected. I got through all of the deadlifts relatively easily, doing each round unbroken.
Strength
Power Cleans:
3 x 5, 95 lbs
Power Snatch:
3 x 5, 95 lbs.
Deadlift:
1 x 6, 225lbs.
1 x 6, 245 lbs.
1 x 5, 275 lbs.
1 x 5, 295 lbs.
1 x 5, 305 lbs.
For Time:
10 Rounds of:
15 Deadlifts using 135 lbs.
15 Show your hands push ups
Time: 14:40
This is the first time I have ever done "show your hands push ups" and they were much harder than I ever expected. I got through all of the deadlifts relatively easily, doing each round unbroken.
Strength
Power Cleans:
3 x 5, 95 lbs
Power Snatch:
3 x 5, 95 lbs.
Deadlift:
1 x 6, 225lbs.
1 x 6, 245 lbs.
1 x 5, 275 lbs.
1 x 5, 295 lbs.
1 x 5, 305 lbs.
Sunday, October 3, 2010
Sunday, October 3, 2010
WOD
For Time:
150 Burpees
Time: 13:37
After a weekend of doing nothing productive, I had to go to the basement tonight and do something. I tried to get 150 burpees under twelve minutes but had a terrible workout. I tried to do this right after eating dinner and that wasn't a good idea. I felt terrible and numbers 100 through 125 were slow, one knee at a time, and took me forever. My last time doing 150 burpees was 14:07 so I am disappointed with this time. Back at hard this coming week after this past weekend.
For Time:
150 Burpees
Time: 13:37
After a weekend of doing nothing productive, I had to go to the basement tonight and do something. I tried to get 150 burpees under twelve minutes but had a terrible workout. I tried to do this right after eating dinner and that wasn't a good idea. I felt terrible and numbers 100 through 125 were slow, one knee at a time, and took me forever. My last time doing 150 burpees was 14:07 so I am disappointed with this time. Back at hard this coming week after this past weekend.
Thursday, September 30, 2010
Like A Kite
WOD
800 meter repeats with 2 minute break in between
Round 1 - 2:59.34
Round 2 - 3:24.21
Round 3 - 3:27.66
Round 4 - 3:25.06
I went out to the track at Rose-Hulman tonight after work to do this workout. It was very windy outside. I wouldn't consider myself anywhere even remotely close to a runner's build, so when I ran into the wind tonight I felt as if I was running with a parachute on. When I looked for the parachute, I looked down to notice it is just my large upper body catching the wind like a kite. Time to lose some weight. I was happy with my times, as my goal was to beat 3:30 every time.
800 meter repeats with 2 minute break in between
Round 1 - 2:59.34
Round 2 - 3:24.21
Round 3 - 3:27.66
Round 4 - 3:25.06
I went out to the track at Rose-Hulman tonight after work to do this workout. It was very windy outside. I wouldn't consider myself anywhere even remotely close to a runner's build, so when I ran into the wind tonight I felt as if I was running with a parachute on. When I looked for the parachute, I looked down to notice it is just my large upper body catching the wind like a kite. Time to lose some weight. I was happy with my times, as my goal was to beat 3:30 every time.
Tuesday, September 28, 2010
Beat Up
WOD #1
For Time:
20 Double Unders
50 Sit Ups
20 D.U.
40 Sit Ups
20 D.U.
30 Sit Ups
20 D.U.
20 Sit Ups
10 D.U.
10 Sit Ups
Time: 8:05
WOD #2
'Fight Gone Bad'
3 Rounds, running clock, 1 minute on each exercise with a 1 minute break in between rounds, 1 point for each rep.
Wall Balls (20 lbs.)
SDHP (75 lbs.)
Box Jumps (21 in.)
Push Press (75 lbs.)
Row (for calories)
Round 1: WB - 30, SDHP - 28, BJ - 25, PP - 20, Row -16
Round 2: WB - 27, SDHP - 20, BJ - 24, PP - 20, Row -20
Round 3: WB - 25, SDHP - 15, BJ - 20, PP - 20, Row -18
Total Points: 328
I have never incorporated double unders with the jump rope into a workout until this morning. I modified the workout "Annie" to do only 20 double unders per round instead of the same number of double unders as sit ups per round. Next time I will do the full workout.
I finally did the "Fight Gone Bad" workout this afternoon. Having never done this workout, I didn't go as hard as I could during the first two rounds as I was trying to save some for the third round not knowing how I would feel. My goal going into this workout was to just get a score of 300 but after doing it I should have been around 350 and definitely will be next time. This workout left me gasping for air after I came off of the rowing machine after the last round. It was pretty much 17 minutes of hell.
For Time:
20 Double Unders
50 Sit Ups
20 D.U.
40 Sit Ups
20 D.U.
30 Sit Ups
20 D.U.
20 Sit Ups
10 D.U.
10 Sit Ups
Time: 8:05
WOD #2
'Fight Gone Bad'
3 Rounds, running clock, 1 minute on each exercise with a 1 minute break in between rounds, 1 point for each rep.
Wall Balls (20 lbs.)
SDHP (75 lbs.)
Box Jumps (21 in.)
Push Press (75 lbs.)
Row (for calories)
Round 1: WB - 30, SDHP - 28, BJ - 25, PP - 20, Row -16
Round 2: WB - 27, SDHP - 20, BJ - 24, PP - 20, Row -20
Round 3: WB - 25, SDHP - 15, BJ - 20, PP - 20, Row -18
Total Points: 328
I have never incorporated double unders with the jump rope into a workout until this morning. I modified the workout "Annie" to do only 20 double unders per round instead of the same number of double unders as sit ups per round. Next time I will do the full workout.
I finally did the "Fight Gone Bad" workout this afternoon. Having never done this workout, I didn't go as hard as I could during the first two rounds as I was trying to save some for the third round not knowing how I would feel. My goal going into this workout was to just get a score of 300 but after doing it I should have been around 350 and definitely will be next time. This workout left me gasping for air after I came off of the rowing machine after the last round. It was pretty much 17 minutes of hell.
Monday, September 27, 2010
X
Didn't get into the gym this morning to do a WOD. I came home from work tonight and put in the chest and back DVD from P90X and workout in the basement. I have decided to start doing the P90X videos again in place of boot camp. I haven't done any P90X for quite a while and it showed. My upper body feels like Jello. I am going to have to change up tomorrow morning's workout so it is only lower body and cardio. I am pretty excited about doing these videos again after they killed me tonight.
Sunday, September 26, 2010
NFL Game Day
Strength
Deadlift:
1 x 15, 95 lbs.
1 x 12, 185 lbs.
1 x 6, 235 lbs.
2 x 6, 255 lbs.
Push Press:
1 x 12, 115 lbs.
1 x 12, 135 lbs.
1 x 8, 145 lbs.
1 x 6, 150, lbs.
Power Clean
1 x 10, 115 lbs.
1 x 8, 135 lbs.
1 x 6, 145 lbs.
Coming off of two different wedding receptions yesterday, the strength workout this morning went about as expected. I have got a lot of work to do to try and get stronger in all of the Olympic movements, as my strength in these moves is very sub-par. I would have liked to just do about 4 sets of the deadlift warm up at 95 pounds and called that my whole workout. After the Power Cleans were over I decided to do some pull ups and push ups. Four sets of 25 push ups with as small of a break in between as possible wore me out. By the last set I only got to number twelve before having to take a break. My goal was to not go down at all at anytime and I was able to do that. The pull ups were a different story. All I could do were four sets of five strict pull ups.
Have to workout tomorrow morning doing the 'Fight Gone Bad' workout. I have never done it, but I have heard it is just about the worst workout you can possibly do. I am not exactly looking forward to that.
Deadlift:
1 x 12, 185 lbs.
1 x 6, 235 lbs.
2 x 6, 255 lbs.
Push Press:
1 x 12, 115 lbs.
1 x 12, 135 lbs.
1 x 8, 145 lbs.
1 x 6, 150, lbs.
Power Clean
1 x 10, 115 lbs.
1 x 8, 135 lbs.
1 x 6, 145 lbs.
Coming off of two different wedding receptions yesterday, the strength workout this morning went about as expected. I have got a lot of work to do to try and get stronger in all of the Olympic movements, as my strength in these moves is very sub-par. I would have liked to just do about 4 sets of the deadlift warm up at 95 pounds and called that my whole workout. After the Power Cleans were over I decided to do some pull ups and push ups. Four sets of 25 push ups with as small of a break in between as possible wore me out. By the last set I only got to number twelve before having to take a break. My goal was to not go down at all at anytime and I was able to do that. The pull ups were a different story. All I could do were four sets of five strict pull ups.
Have to workout tomorrow morning doing the 'Fight Gone Bad' workout. I have never done it, but I have heard it is just about the worst workout you can possibly do. I am not exactly looking forward to that.
A Whole Lot of Work
It has been a while since I had time to sit down and put a new post up. I haven't had much time the last three days to get much working out in.
Thursday
I just had time to get in the gym after work and run 2.5 miles. I tried to keep a pace right at 8 minutes and then ran the last whole mile at a 7:43 pace. I have to get in the habit of working out after work, as it seems like I don't have any energy since I am used to working out first thing in the morning. After the run I work on some pull ups.
Friday
The last morning of Boot Camp. I never thought I would say this, but I am kind of sad that it is over now. Spent a little too much time this morning have to carry people on my back or in a squat position. I had every intention of trying to get a second workout in Friday afternoon, however, I got caught up at work and didn't have time.
Saturday
Rest day.
Thursday
I just had time to get in the gym after work and run 2.5 miles. I tried to keep a pace right at 8 minutes and then ran the last whole mile at a 7:43 pace. I have to get in the habit of working out after work, as it seems like I don't have any energy since I am used to working out first thing in the morning. After the run I work on some pull ups.
Friday
The last morning of Boot Camp. I never thought I would say this, but I am kind of sad that it is over now. Spent a little too much time this morning have to carry people on my back or in a squat position. I had every intention of trying to get a second workout in Friday afternoon, however, I got caught up at work and didn't have time.
Saturday
Rest day.
Wednesday, September 22, 2010
Boot Camp
Boot camp this morning. I must have forgot my 'running' legs at home because they did not feel like moving at all this morning. Every time we went to run, whether it was a short sprint or a 400 meter lap, it was real work to get my feet to leave the ground. Other than not being able to run as fast as I should it was a typical day at boot camp. Burpees, push ups, mountain climbers, air squats, and a lot of abs.
At least there are no more workouts on the schedule today. Golf and tennis tonight after work.
At least there are no more workouts on the schedule today. Golf and tennis tonight after work.
Tuesday, September 21, 2010
Strength
Deadlift:
20 reps x 95 lbs.
2 x 185
1 x 235
1 x 255
1 x 305
10 x 185
10 x 95
Power Snatch:
5 reps x 65 lbs.
6 x 85
7 x 95
I wanted to try and get some strength training in this morning with Tony. I warmed up on the deadlift quickly with 95 lbs. and continued to work up to 305 lbs, which I got up fairly easily. I decided to go back down in weight at that point to work on touching up my form. After I completed the deadlifts, Tony showed me how to power snatch. I didn't use much weight but did start to feel comfortable with the form I was shooting for, maybe not doing, during the last set.
I am going to try to get on the rowing machine sometime after work to do the 500 meter interval workout from yesterday.
WOD
5 rounds of 500 meter row with 2 minute break in between
6 minute break
Round 3 - 1:51.2
Round 4 - 1:44.0
Round 5 - 1:46.3
I made the mistake of going home after work and not directly to the gym. I had to fight with myself to get into the gym and get this WOD done. After I did it, I realized I should have just stayed on the couch. I learned tonight there are definite pluses and minuses to each workout. The first round was a personal best for me. The 1:27.5 was 2 1/2 seconds faster than I have ever rowed 500 meter before. That is where the pluses stopped and the minuses began to rack up. After the second round I thought I was having a heart attack, my feet started cramping and if it weren't for Lucas looking at me like I was going crazy, I would have packed my stuff up, left, and acted like I never even showed up at the gym in the first place. Once I paced around the room and was back on the rower I felt okay averaging in the upper 1:40's. I know Tony would have been yelling "Don't feel sorry for yourself," but I definitely was. Next time I do this workout I will see what kind of average I can set without killing myself in the first round.
20 reps x 95 lbs.
2 x 185
1 x 235
1 x 255
1 x 305
10 x 185
10 x 95
Power Snatch:
5 reps x 65 lbs.
6 x 85
7 x 95
I wanted to try and get some strength training in this morning with Tony. I warmed up on the deadlift quickly with 95 lbs. and continued to work up to 305 lbs, which I got up fairly easily. I decided to go back down in weight at that point to work on touching up my form. After I completed the deadlifts, Tony showed me how to power snatch. I didn't use much weight but did start to feel comfortable with the form I was shooting for, maybe not doing, during the last set.
I am going to try to get on the rowing machine sometime after work to do the 500 meter interval workout from yesterday.
WOD
5 rounds of 500 meter row with 2 minute break in between
Round 1 - 1:27.5
Round 2 - 1:39.66 minute break
Round 3 - 1:51.2
Round 4 - 1:44.0
Round 5 - 1:46.3
I made the mistake of going home after work and not directly to the gym. I had to fight with myself to get into the gym and get this WOD done. After I did it, I realized I should have just stayed on the couch. I learned tonight there are definite pluses and minuses to each workout. The first round was a personal best for me. The 1:27.5 was 2 1/2 seconds faster than I have ever rowed 500 meter before. That is where the pluses stopped and the minuses began to rack up. After the second round I thought I was having a heart attack, my feet started cramping and if it weren't for Lucas looking at me like I was going crazy, I would have packed my stuff up, left, and acted like I never even showed up at the gym in the first place. Once I paced around the room and was back on the rower I felt okay averaging in the upper 1:40's. I know Tony would have been yelling "Don't feel sorry for yourself," but I definitely was. Next time I do this workout I will see what kind of average I can set without killing myself in the first round.
Monday, September 20, 2010
Extra Weight
WOD
For Time:
400 meter run
10 burpees
20 air squats
Time: 13:52 (Round 1 - 3:02, Round 2 - 3:25, Round 3 - 3:47, Round 4 - 3:38)
Still not feeling quite 100% from Saturday, I wanted to do a WOD that would loosen up my legs a little. The weight vest was very noticeable about half way around the track on each lap. The last two runs were rough as it got to the point on the last one where I was just trying not to walk. The burpees and air squats seemed to go by quickly and felt pretty good. I should be able to hit it hard tomorrow with some heavy lifting over the next couple of days.
After seeing the video of this workout tonight (and the workouts this past weekend), I can definitely see why I am always getting yelled at to get lower on my squats. Wow, I almost hit my chin on the ground from leaning over so much tonight while my butt lowered about 4-6 inches at the most.
For Time:
Four Rounds
(All while wearing a 20 lbs. weight vest)400 meter run
10 burpees
20 air squats
Time: 13:52 (Round 1 - 3:02, Round 2 - 3:25, Round 3 - 3:47, Round 4 - 3:38)
Still not feeling quite 100% from Saturday, I wanted to do a WOD that would loosen up my legs a little. The weight vest was very noticeable about half way around the track on each lap. The last two runs were rough as it got to the point on the last one where I was just trying not to walk. The burpees and air squats seemed to go by quickly and felt pretty good. I should be able to hit it hard tomorrow with some heavy lifting over the next couple of days.
After seeing the video of this workout tonight (and the workouts this past weekend), I can definitely see why I am always getting yelled at to get lower on my squats. Wow, I almost hit my chin on the ground from leaning over so much tonight while my butt lowered about 4-6 inches at the most.
Sunday, September 19, 2010
Recovery Day
After having a hard time getting out of bed this morning, Terri and I decided to go to Hawthorn Park and walk the trails for about an hour this afternoon to try and loosen up our backs. Yesterday definitely took its toll on our bodies. To cap off our walk we each did one burpee in the park.
Saturday, September 18, 2010
Union Games
WOD #1For Time:
400 meter run
20 front squats (55lbs./95 lbs.)
20 burpees
800 meter run
40 power cleans (55 lbs./95lbs.)
40 air squats
Time: Terri - 14:32, Daniel - 12:07
WOD #212 Minute AMRAP (As Many Rounds as Possible):
6 Thrusters (55 lbs./95 lbs.)
12 KB Swings (35 lbs./55 lbs.)
24 Lateral Jumps, over 12 inch hurdle
Rounds: Terri - 5 rounds, Daniel - 5 rounds + 12 reps
WOD #3
For Time:
150 Burpees
Time: Terri - 15:54, Daniel - 14:20
Finally, the Union Games were today. Three workouts that left me absolutely gassed. I felt really good on the first workout, beating my goal by almost 30 seconds. The second workout was so much harder than I expected and completely ran me out of energy. The thrusters just crushed me, both physically and mentally, as I didn't come close to my goal on the second workout. I wanted a minimum of 6 full rounds and only ended up with 5 rounds plus 12 reps and a few battle wounds. The third workout of 150 burpees was difficult, as I had already run out of energy with the second workout. The first 50 burpees felt alright, at best, but then my shoulders just felt like they were on fire. I was tied for first going into the third workout and after the mediocre performance on the burpess, I placed third out of 12 and missed the last workout by two points. Terri had a really good day and finished fifth out of 11 women. Thanks to the trainers and staff at Union for a great day.
Friday, September 17, 2010
Active Rest Day
1 mile walk
1 mile jog
Active Rest Day. Not a term that I have ever used. Should say, "Really good workout."
Another day off tomorrow. Not an 'Active Rest Day' but a complete rest day.
1 mile jog
Active Rest Day. Not a term that I have ever used. Should say, "Really good workout."
Another day off tomorrow. Not an 'Active Rest Day' but a complete rest day.
Wednesday, September 15, 2010
Hump Day
WOD
Boot Camp
Boot Camp was rough this morning. The warm 400m lap took me approximately 4 minutes to complete as I had a little tightness in the legs. Once I got through that it was back to sprints, lunges, burpees, push-ups, getting puked on, pretty much the normal at boot camp. The 400m sprints didn't feel good at all as only one of my times was below the 1:45 mark. This Saturday I am shooting for all of my laps to be under 1:50. Terri did the entire second workout of the Union Games this morning during boot camp and in 12 minutes she completed 4 rounds and 18 reps. She was definitley worn out after those 12 minutes.
I am not feeling very confident that there will be a second workout today at the gym. Wednesday is golf league from 5:00 to 7:30 and tennis league starts tonight from 8:00 to 9:30. I might try to sneak back to the gym for a little while this afternoon.
I am really looking forward to two active rest days coming tomorrow and Friday.
Boot Camp
Boot Camp was rough this morning. The warm 400m lap took me approximately 4 minutes to complete as I had a little tightness in the legs. Once I got through that it was back to sprints, lunges, burpees, push-ups, getting puked on, pretty much the normal at boot camp. The 400m sprints didn't feel good at all as only one of my times was below the 1:45 mark. This Saturday I am shooting for all of my laps to be under 1:50. Terri did the entire second workout of the Union Games this morning during boot camp and in 12 minutes she completed 4 rounds and 18 reps. She was definitley worn out after those 12 minutes.
I am not feeling very confident that there will be a second workout today at the gym. Wednesday is golf league from 5:00 to 7:30 and tennis league starts tonight from 8:00 to 9:30. I might try to sneak back to the gym for a little while this afternoon.
I am really looking forward to two active rest days coming tomorrow and Friday.
Tuesday, September 14, 2010
T-squared
WOD #1
Front Squats:
2 x 10, using 55 lbs.
Strict Press:
1 x 10, 95lbs.
1 x 10, 115 lbs.
1 x 10, 135 lbs.
Deadlift:
1 x 10, 95 lbs.
1 x 10, 135 lbs.
2 x 10, 185 lbs.
1 x 10, 205 lbs.
1 x 6, 235 lbs.
1 x 10, 185 lbs.
I was sore this morning from the past two days. I had to walk on the treadmill this morning for a little while to stretch out my legs before I started lifting. I am trying to get used to the front squats so I was just using a bar that already had weight on it in the gym. The deadlifts felt better than expected. I was surprised that I didn't feel sore at all once I got going.
WOD #2
3 Rounds of:
6 Thrusters, 95 lbs.
12 KB Swings, 55lbs.
24 Lateral Hurdle Jumps, 24 in. hurdle
Time 4:54
Power Clean: 2 x 10, 95 lbs.
Thrusters: 3 x 10, 95 lbs.
Front Squat: 1 x 20, 95 lbs.
I went back into the gym tonight to work on the second workout of the Union Games that was just released today. My time for three rounds was pretty high as there were a lot of breaks included. We get 12 minutes on Saturday and I am hoping to get a minimum of 6 full rounds in.
I spent the rest of the night just trying to get used to holding the bar on the thrusters and front squats. My front squats felt really good as I got 20 unbroken, as opposed to about 4 or 5 yesterday with Tony.
Front Squats:
2 x 10, using 55 lbs.
Strict Press:
1 x 10, 95lbs.
1 x 10, 115 lbs.
1 x 10, 135 lbs.
Deadlift:
1 x 10, 95 lbs.
1 x 10, 135 lbs.
2 x 10, 185 lbs.
1 x 10, 205 lbs.
1 x 6, 235 lbs.
1 x 10, 185 lbs.
I was sore this morning from the past two days. I had to walk on the treadmill this morning for a little while to stretch out my legs before I started lifting. I am trying to get used to the front squats so I was just using a bar that already had weight on it in the gym. The deadlifts felt better than expected. I was surprised that I didn't feel sore at all once I got going.
WOD #2
3 Rounds of:
6 Thrusters, 95 lbs.
12 KB Swings, 55lbs.
24 Lateral Hurdle Jumps, 24 in. hurdle
Time 4:54
Power Clean: 2 x 10, 95 lbs.
Thrusters: 3 x 10, 95 lbs.
Front Squat: 1 x 20, 95 lbs.
I went back into the gym tonight to work on the second workout of the Union Games that was just released today. My time for three rounds was pretty high as there were a lot of breaks included. We get 12 minutes on Saturday and I am hoping to get a minimum of 6 full rounds in.
I spent the rest of the night just trying to get used to holding the bar on the thrusters and front squats. My front squats felt really good as I got 20 unbroken, as opposed to about 4 or 5 yesterday with Tony.
Monday, September 13, 2010
Another Monday
WOD #1
Boot Camp
I was (and still am) pretty sore this morning before boot camp. My lower back and hamstrings were really tight from yesterday. Now my shoulders are tired from boot camp where we spent the majority of the time with a 25 lbs. weight overhead or at our side. A lot of trash talking this morning about the upcoming Union Games.
To top my morning off I decided to weigh myself. That didn't go over as well as I thought it might, as I have gained four pounds from my last weigh in (not sure when that was). I can't figure out if it was the pizza and beer at Twiggy's Friday night, the dinner at Outback and then Bluesfest after, or if it was the Red Lobster and birthday cake yesterday.
WOD #2
12 minute interval sprint workout on treadmill
After the treadmill I went outside with Tony and did some front squats and power cleans. After Tony saw my performance on the front squat, I think that he is ready to pay up his bet for the Union Games as he was not impressed. I had never done front squats and was surprised at how difficult it was to get used to them. I had trouble getting my balance holding the bar in front of me. If I can't get used to the front squat by Saturday, it's going to be long, long morning.
Boot Camp
I was (and still am) pretty sore this morning before boot camp. My lower back and hamstrings were really tight from yesterday. Now my shoulders are tired from boot camp where we spent the majority of the time with a 25 lbs. weight overhead or at our side. A lot of trash talking this morning about the upcoming Union Games.
To top my morning off I decided to weigh myself. That didn't go over as well as I thought it might, as I have gained four pounds from my last weigh in (not sure when that was). I can't figure out if it was the pizza and beer at Twiggy's Friday night, the dinner at Outback and then Bluesfest after, or if it was the Red Lobster and birthday cake yesterday.
WOD #2
12 minute interval sprint workout on treadmill
After the treadmill I went outside with Tony and did some front squats and power cleans. After Tony saw my performance on the front squat, I think that he is ready to pay up his bet for the Union Games as he was not impressed. I had never done front squats and was surprised at how difficult it was to get used to them. I had trouble getting my balance holding the bar in front of me. If I can't get used to the front squat by Saturday, it's going to be long, long morning.
Sunday, September 12, 2010
Games Training
WOD (1st Exercise of the Union Games)
For Time:
400m Run
20 Burpees
20 Front Squats, 95 lbs.
800m Run
40 Power Cleans, 95 lbs.
40 Air Squats
Daniel's Time: 12:54.70
Terri's Time: 12:51.83
Wall Balls: 5 x 20, using 20 lbs. medicine ball
KB Swings: 5 x 10, using 55 lbs.
This is the first workout for next Saturday's Union Games. This was much harder than I had anticipated. I was really gasping for air on the first set of squats and was disappointed in how long it took me to do the power cleans. I will not be able to keep the same time running when I run outdoors, as this was done on a treadmill that kept me moving esp. on the 800m portion of the running. I will definitely have to do this again before next Saturday morning. After the workout for time I completed 5 sets each of wall balls and kettle bell swings.
Since this is my first day recording workouts on here I am going to catch up with last week's workouts:
9/11/2010
Watched the Terre Haute mini marathon. Made me feel like I did a workout.
9/10/2010
Got up for boot camp at 4:45, turned the alarm off, turned the light off, went back to sleep and took the rest of the day off. I at least thought about it.
9/9/2010
Nothing. Tony is too tired on Thursday mornings to workout so I just took all day off.
9/8/2010
Boot Camp
9/7/2010
Ran 2.25 miles
Bench Press
1 x 12, with 135 lbs.
1 x 10, with 185 lbs.
1 x 6, with 225 lbs.
In between sets, did max. number of push-ups
Decline Press
3 x 6, with 225 lbs.
9/6/2010
Rode west into Illinois with David and Bruce. Pretty good ride considering I haven't been on my bike for about three weeks. Total ride was about 45 miles.
9/5/2010
Nothing
9/4/2010
Nothing
9/3/2010
Boot Camp
9/2/2010
10,000 meters on the rowing machine
Time: 38:17.3
Last time I rowed about a 41 minute 10,000, so I was pleased with the new time
9/1/2010
Boot Camp
For Time:
400m Run
20 Burpees
20 Front Squats, 95 lbs.
800m Run
40 Power Cleans, 95 lbs.
40 Air Squats
Daniel's Time: 12:54.70
Terri's Time: 12:51.83
Wall Balls: 5 x 20, using 20 lbs. medicine ball
KB Swings: 5 x 10, using 55 lbs.
This is the first workout for next Saturday's Union Games. This was much harder than I had anticipated. I was really gasping for air on the first set of squats and was disappointed in how long it took me to do the power cleans. I will not be able to keep the same time running when I run outdoors, as this was done on a treadmill that kept me moving esp. on the 800m portion of the running. I will definitely have to do this again before next Saturday morning. After the workout for time I completed 5 sets each of wall balls and kettle bell swings.
Since this is my first day recording workouts on here I am going to catch up with last week's workouts:
9/11/2010
Watched the Terre Haute mini marathon. Made me feel like I did a workout.
9/10/2010
Got up for boot camp at 4:45, turned the alarm off, turned the light off, went back to sleep and took the rest of the day off. I at least thought about it.
9/9/2010
Nothing. Tony is too tired on Thursday mornings to workout so I just took all day off.
9/8/2010
Boot Camp
9/7/2010
Ran 2.25 miles
Bench Press
1 x 12, with 135 lbs.
1 x 10, with 185 lbs.
1 x 6, with 225 lbs.
In between sets, did max. number of push-ups
Decline Press
3 x 6, with 225 lbs.
9/6/2010
Rode west into Illinois with David and Bruce. Pretty good ride considering I haven't been on my bike for about three weeks. Total ride was about 45 miles.
Nothing
9/4/2010
Nothing
9/3/2010
Boot Camp
9/2/2010
10,000 meters on the rowing machine
Time: 38:17.3
Last time I rowed about a 41 minute 10,000, so I was pleased with the new time
9/1/2010
Boot Camp
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