Thursday, April 28, 2011

final pre-race run...

5K with a friend before the relay on Sunday...

My leg is 12K; I plan to complete my leg and run the final two legs (5K/10K) with my teammates. Beats riding the shuttle to the finish! :)

Wednesday, April 27, 2011

push jerk/hang power clean/deadlift

GET SOME.

WARMUP
30 KB swing, 1 pood
30 pushups
30 pullups
30 double unders
20 GHD situps
10 toes to bar
30 jumping squats
20 OH walking lunge, 45# bar OH
100m walk, 45# bar OH

WOD
3RFT
6 push jerk
9 hang power clean
12 deadlift

(used 95#)

(image from http://crossfitlove.blogspot.com/)

Run/Clean and Jerk

WARMUP
30 pullups
30 pushups
30 GHD situps
30 back extensions
30 squats
30 double unders
10 dips

WOD
"Abbate"
run 1 mile
21 clean and jerks
run 800 m
21 clean and jerks
run 1 mile

(65#)

COOLDOWN
100 m walk, 45# bar overhead

Thursday, April 21, 2011

YAY LIFTS! power clean/OH squat/jerk


WORKOUT
5RFT

5 power cleans
10 overhead squats
5 jerks
10 pullups
row 250m

(75#)

COOLDOWN
400 m run
2:00 jump rope variations

Wednesday, April 20, 2011

Wednesday, April 13, 2011

Row/Run, DB Box Step

Warmup:
15 strict and unbroken pushups
20 OH squats, 25# bar
30 steps walking lunge, 35# OH
30 KB swings
2:00 jump rope

Strength*:

DB curl, 3 x 8 each arm 15-20-20

DB front raise, 3 x 8 each arm 10-15-15

WOD:

AMRAP 10 minutes

Row/Run 200 meters
DB Box Step, 12 reps (15#/24" box)

*Strength courtesy CFOKC.com

Tuesday, April 12, 2011

Monday & Tuesday

Monday:

WARMUP
1 mile run
full-court lunges--down and back

WORKOUT
Circuit training:
of each exercise, do 1 minute, 45 second, and 30 second circuit...

kb swings, 1 pood
wall sits
mountain climbers
jump rope
burpees

Tuesday:

WARMUP
30 GHD situps
30 back extensions
1:00 jump rope

WORKOUT
"Tabata This!"
Tabata Row
rest one minute (we eliminated rests)
Tabata Squat
rest one minute
Tabata pullups
rest one minute
Tabata pushups
rest one minute
Tabata KB swings

COOLDOWN
16 minute Ab Ripper workout
(300 reps of intense ab exercises)
In & Out
Bicycle forward
Bicycle backward
Crunchy Frog
Pfifer Scissors
Hip Rock and Raise
Heels to Heaven
V-up Roll-ups
Side v-ups
Leg Climbs
Mason Twist

Friday, April 8, 2011

Team Flight.

"WE RUN THAT WE MAY OBTAIN."
Ezza
Dani
the Mrs.
LWain
Em

I've just put together a team, Team Flight for the Oklahoma City Memorial Marathon, and I'm pretty stoked. After three marathons, a half-marathon, and 5Ks under my belt, I am VERY ready for a change of pace. I look forward to my leg, the third out of five (a 12K). I really am most excited, though, about finishing the race with my teammates after I "pass the baton". I cannot wait to shed the pressure of my leg and coast through the last two legs with the remaining girls. I LOVE encouraging others during a run and adding an element of humor and fun. Makes running a little less laborious.
It's the team aspect of the relay that I'm most looking forward to...May 1st is the day, and our calendars are marked!

Finally! Back to blogging workouts.


No, I've not taken a long break from working out. On the contrary, I've established a happy routine of 5:00 a.m. workouts. I am usually home just after 6:00, and I LOVE the quiet time I have before the family stirs and my day of wife and mom begins.

I've focused less on strength in recent months, more on metabolic and bodyweight exercises. Because of my body-type, this has had little to no effect on muscle mass. I hold on to muscle easily.

So here's to posting workouts again! I find that I've missed having the option to look back on what I've done, workout-wise, in recent months. Here goes...

no warmup (late arrival)

WOD
50-40-30-20-10
1 pood kettlebell swings
abmat situps

no time taken

COOLDOWN
one-arm kb swings, 10 reps @ 1/2 pood. 10 reps with 1 pood
wall sits 1:00 minute x2
10 reps hamstring drops
plank holds 2:00 front, :30/side; 1:00 front (no rest)
jump rope 2:00
30 pushups
10 spiderman pushups
30 static chinups

yoga stretches to finish