Archive for March, 2010

Planned Rest / Active Recovery day ——————- Combined No and Low intensity workouts 40 minutes – 40 exercises Low Intensity Rate of Perceived Exertion (1-10, 10 = hardest ever) – 3 Target: 3-4 Rate of Perceived Discomfort (1-10, 10 = worst pain ever) – 2 Felt this in shoulders and low back today. Target: 1-3 […]


Pre-WOD Group Warmup WOD Pump and Run” AMRAP Bench Press (Body Weight/70% Body Weight) Each lift reduces your 5-kilometer run time by 30 seconds. 30 reps max 85# – 4 reps For time: Run 5k 27:02 (Under 30 minute 5K! Squeeeee!!!!!!) Total: 25:02 Managed to make it on the leaderboard with Leigh – at least […]


Pre-WOD Group Warmup WOD Front Squat 3-3-3-3-3 85-105-115 (PR – if I had better range of motion, at least got it up and down 3x) -115(f)-105-105 Weighted Pull-ups 3-3-3-1-1-1-1 5-5-10-10-15(not quite)-15 (PR) AMRAP 5 minute double-unders – 14. My May goat.


Pulled this from Brian PCF’s plan for Nicole. Doing the 1st 2 in opposite order due to opportunity. That and I can’t seem to leave well enough alone. 15 Minute Dynamic Warmup (used the TacFit workout I just completed) Run 800m – 4:12.14 Rest 5 minutes Run 400m – 1:49.99 Rest 5 minutes Run 100m […]


6 exercise warmup – 1 min per 6 exercise tabata sets – 8 rounds per, 20 sec on / 10 sec off 6 exercise cooldown – 1 minute per Moderate Intensity / Form work Watching the videos in between each exercise. Twist Lunge – 80. Focus on twist. Revolving Table– 64. Lost count. Trickier move […]


Moving to the next “mission”. Today is a rest / low to no intensity day. Incorporating more active rest into my workout program – particularly during this “training” phase. 20 minutes – 20 exercises No Intensity Rate of Perceived Exertion (1-10, 10 = hardest ever) – 1 Target: 1-2 Rate of Perceived Discomfort (1-10, 10 […]


Pre-WOD Group warmup 2 rounds – handstand holds – 2 pullups – shoulder work – box jumps (work on cycling at 20″) WOD 5 Rounds 5 Overhead Squats (42#) 10 Ring Dips (toe assist) 15 KB Swings (1 pood) 11:08 My left side (oblique and hip) were bothering me a bit today. Thought about going […]