WOD 04-15-2009

21 lunges 40lbs.
21 Pull-ups
21 Sit-ups

Run 400m
18 Pull-ups
18 Sit-ups

Skip for 5 minutes
15 Pull-ups
15 Sit-ups

Row 500m
12 Pull-ups
12 Sit-ups

Box jumps 25
9 Pull-ups
9 Sit-ups

Wall sit 2min
6 Pull-ups
6 Sit-ups

WHERE'S SWINGBLADE?

Swinglblade, got any ideas for tomorrow and Friday?

04/01/2009

Tried the Murphy again this morning...

I thought I was doing really well, then I looked at my time right before my last mile. I was 10 minutes slower!!!

I really feel like I completed everything a lot better though.

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

59 minutes 17 seconds. (I hope there's something wrong with my watch)

03/31/2009

Took it easy today...

30 minutes on the bike, worked up a really good sweat, then about 20 minutes of stretching.

03/30/09

Bench press workout.

I got to use a proper bench, I was pretty happy with that.

3 sets of 10 - 85 lbs

3 sets of 8 - 105 lbs

3 sets of 6 - 125 lbs

3 sets of 5 - 145 lbs

3 sets of 3 - 165 lbs

I finished with some db presses and a solid core workout.

03/29/09

Sunday Squats day!

The gym at the Sutton Place hotel is very well equipped. They have a squat rack, pull-up bar, bikes, tread mills, a bunch of benches and free weights.

Did the usual

5 sets of 10 reps

5 sets of 8 reps

5 sets of 6 reps

5 sets of 5 reps

5 sets of 3 reps

After the squats I did some leg presses. Really good workout.

03/28/2009

Saturday - Dead lift day.

I've been really working my form. I noticed that when I drive my heals down my butt tends to come up again. I'll have to keep working at keeping it all together.

5 sets of 10 with 135

5 sets of 5 with 185

After that I did three rounds:

5 db snatches with 55lbs

10 pull-ups

15 sprawls

That got my hr up!

03/27/09

Just got in to Vancouver!

Pretty long day but I hit the gym for a quick little workout.

Skills today:

Swingblade suggested Box squats so I did those, worked my core and ran for a bit.