Tuesday = sore arms

ok, today was wild... The WOD wasnt too intense but damn it hurt i cant even lift my arms still this morning...

 

AM workout: the lifts

 

3x3x3 military press

70% / 80% / 90%

 

45lbs AMRAP

military press 3 min

1 rest = 5 burpees

3 min rest

 

push press 3 min

no rest

 

push jerk 3 min

2 rests = 10 burpees

 

PM Workout:

walk / jog 1/2 mile

4 x 400 meter sprints

 

jog / walk 1/2 mile back chasing Taylor on her bike :)

Blue Monday

AM workout:

5 deadlifts: 205

5 deadlifts: 225

5 deadlifts: 255

 

50 1 arm deadlifts 135 (25 right 25 left)

 

50 box jumps 24 inches

 

50 pullups

 

This workout was a lot harder than it sounds... I pushed the box jumps hard and fast, by the end i was on the ground panting like a dog.

 

PM workout:

 

swim day!

 

re-activated my LA Fitness membership to use the pool (its a multiclub pass so maybe used for wod's also)

 

200m freestyle swim mixed form

 

2 min hard swim 1 min rest

 

1 min hard swim 30 sec rest

 

2 min hard swim 1 min rest

 

1 min hard swim 30 sec rest

 

2 min hard swim / done

 

then took advantage of the sauna :)

sick day

taking an off day today and probably tomorrow, have come down with a cold and its sapping my energy... Yesterday I worked out while sick and am really regretting it this morning.

PM workout

Took the bike out to the Puyallup trail head and tested things out.

 

Didnt really focus on the WOD last night, really just went out to get back into my riding style. It was a little akward at first, especially with getting used to the toe holds on the pedals. I rode for about 30 min pushing myself and totally fell in love with bike riding again. I only had three things on my mind:

 

1) how the hell can three bugs hit my same eye...

2) my butt is really uncomfortable in this seat

 

and

 

3) the wind blowing in my face, tearing through beautiful country playing my ipod and not thinking about a workout just enjoying the ride felt great!

 

When all was said and done i racked up 49 min of workout time via body bugg.

AM Workout

Completed "Karen" 150 wallballs

 

and Back Squat's

 

5x 50% x3

5x 65%

5x 75%

5x 85%

Friday Madness

Warm-up-
5 push-ups
5 burpees
25' lunges
x 2

7rounds of:
10 pull-ups
10 bench dips
10 sit-ups
10 squats

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Thursday

Warm-up-
400m jog
25 lunges (each leg)

Strength- Press
# 1 set 5 x 65%
#2 set 5 x 75%
#3 set 5 x 85%
*perform max reps

Metcon-
21-15-9
Pull-ups
DB swing, 25/40

Conditioning-
5K
*time trial
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