Thursday - Row 2k 9:17

1 second faster than last time.

Nowhere near my 2006 ? time of 8:52...

Had intended to do Annie, but got to gym after 6pm and the jumpropes were locked up for the night.

Wednesday - Backquats 5x145

Back Squats 5-5-5-5-5

Warm ups
75,85

Work sets
95-115-125-130-145 (PR)

edit: the last set was bar (45)+ 2x25 + 4x10 + 2x5 = 145, right?

Friday Jackie

Been off my workouts due to back pain that seems to be from nothing.

Today had to do a workout to break the monotony!


Jackie as rx’d. Non-gender adjusted RX’d.

Row 1000M
50 thrusters 45#
30 pull ups (Flat pullup grip on cable machine)
15:00

Griff 800 m run 400

Griff
800 m run
400 m run backwards
800 m run
400 m run backwards

23:25 with Bradley
Last recorded 21:20

Frustrated

My current schedule:

0630: wake up
0700-0715: get in car
0715-0800: coffeeshop in town
0800-0915: drive
0915-1230: work
1220-1300: eat
1300-1800: work
1800-1900: drive
1900-2000: dinner (pick up or cook)
2000-2100: decompress
2100-2200: bedtime routine for boy
2200-2230: shower
2230-2300: some chore while watching tv
2330-0030: bedtime routine for laura

Clearly this is not optimal.

I have to be in office at 9am and reuired to stay til 6pm.

I don't have a good place to work out at home becuase my spaces have been appropriated by storage, and I can't stay in Ramona til the 830 Brand X class is over or it will 9:30 or later when I get to work. I can't get to bed earlier, and I won't wake up to go to BX at 0600 or 0630.
Also I won't give up coffee shop because I don't have an alternative social time anymore.

I could skip lunch to workout but that is difficult unless I go at a light time.

Maybe I will take my lunch at 2pm and workout. It's not as nice as being able to go to the gym at 530 (which was nixed by boss) and leave for home and be there by seven.

Tuesday, Box Steps and Push Press

At home…remind me never to use my iPod for timing a workout using lap meter at same time as using for music.

5 rounds

25 box step ups to bench
25 push press 55#

Hit the stop button instead of lap button at end of lap two and didn’t notice til end of round three it was stopped.

Total for rounds 1,2,4,5 12:04, so evenly completed at about 3 min per round so about 15 if you add 3 min for round 3.

Thursday

SDPD DTAC obstacles.
30 pull ups, flat bars
Climb walls 4', 5', 6'.
Did 6' wall 3 times then
Stair runs 5 x 63 steps each way
Climb 6 wall again
Traverse monkey bars.
Fun.

Wednesday: An old couplet of my invention

I need to do the strength days but I decided to do this old “metcon”’ of mine:


21-15-9
Thrusters 65#
Push ups

The first time I did this couplet, it took me 20:39. The second time it took me 9:57 a year later, and todayit took me about8:30 but the time is an estimate because I stopped the timer before I realized I had 9 more push ups to do! CURSES!

I did the first 21 thrusters in 1:59. 16/5
21 push ups, 15 thrusters, 15 push ups, 9 thrusters in 6:44.

9 push ups done after the timer. grrrr.

I have to do it again now.

Monday - Thruster/HPC/SDHP

Did a WOD from a week or so ago in my work gym:

Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps


6 rounds + 5 thrusters (Exactly the same as last time)

At about 5 minutes in, some woman actually lay down with her head off the end of the bench press bench (the one you can’t move because it’s bolted to the floor) to do dumbbell exercises about 8 inches from where my bar was traveling from ground to chin 60 times during SDHP. I told her not to worry it would help me make sure I kept a very narrow path of bar travel.

Friday @ BX, Oct 2 - Run a Mile

Ran a mile 10:42 (door to door, big loop mile around BX block)

Thruster singles, 85, 95, 105

Sprints