WOD: Five rounds for time of:
50 wall-ball shots
25 pull-ups
Approx. 32.00
Loved doing this WOD w/ actual wall-ball vice thrusters w/ 45# bar. Definitely adds a skill/accuracy component.
10 January 2010
05 January 2010
Wednesday 06JAN10
Middle distance run: 5K (3.1 miles)
Done on treadmill at 1.0 incline and 8.5 speed. Last mile was difficult -- still waiting for runs to get easier.
Done on treadmill at 1.0 incline and 8.5 speed. Last mile was difficult -- still waiting for runs to get easier.
04 January 2010
Tuesday 05JAN10
Warm-up: sit-ups and back extensions
WOD: Three rounds for time of:
25 Dips
75 Squats
WOD: Three rounds for time of:
25 Dips
75 Squats
19.59
Back at Navy Yard gym today. Lots of folks carrying out their New Year's resolutions. Dips were difficult, as usual. Was able to get extra low on squats today for some reason. Had to sub dips for muscle-ups due to lack of rings. Need to remember to try them next time I'm at City Fitness.
03 January 2010
Sunday 03JAN10
Warm-up: form running
Track workout: 4 x 800 meters, with two minute rests between efforts
03.07
03.22
03.25
03.29
Awful day for running. 22 degrees with sub-zero wind-chill factor. Wore two layers of pants and multiple tops, but couldn't withstand the cold. Felt like I was being blown all over the place. Not sure if I'm getting slower or conditions were to blame.
Track workout: 4 x 800 meters, with two minute rests between efforts
03.07
03.22
03.25
03.29
Awful day for running. 22 degrees with sub-zero wind-chill factor. Wore two layers of pants and multiple tops, but couldn't withstand the cold. Felt like I was being blown all over the place. Not sure if I'm getting slower or conditions were to blame.
02 January 2010
Saturday 02JAN10
WOD: "Cindy"
Complete AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
13 rounds plus 5 pull-ups and 5 push-ups
Did this workout outdoors at exercise trail. It was 28 degrees outside and my hands were frozen. Down a few rounds since pr of 16 rounds during Summer. Limiting factor is still push-ups; am able to do pull-ups and squats w/out ever stopping. Should probably add some push-up practice to end of some WODs.
Complete AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
13 rounds plus 5 pull-ups and 5 push-ups
Did this workout outdoors at exercise trail. It was 28 degrees outside and my hands were frozen. Down a few rounds since pr of 16 rounds during Summer. Limiting factor is still push-ups; am able to do pull-ups and squats w/out ever stopping. Should probably add some push-up practice to end of some WODs.
31 December 2009
Friday 01JAN10
Warm-up: yoga toes; foam roller; and tennis ball on foot
Long distance run: 5 miles
Route turned out to be more like six miles. Ran from apartment, down Tilden Street, onto Rock Creek Park trail, to the stop sign before the exercise trail, and back. Took slightly over 45.00. Legs felt great considering it was first run over 5K in a few months. All in all, it was three good runs this week.
Long distance run: 5 miles
Route turned out to be more like six miles. Ran from apartment, down Tilden Street, onto Rock Creek Park trail, to the stop sign before the exercise trail, and back. Took slightly over 45.00. Legs felt great considering it was first run over 5K in a few months. All in all, it was three good runs this week.
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