10.07.07
Rest Day- Amelia visit

10.08.07
Daniel
50 Pull ups
400 m
21 thrusters (95lb)
800 m
21 thrusters
400 m
50 pull ups

20:35

10.06.07
Partner workout; I ran first
200m run/max situps (38)
200m run/max burpees (20)
200m run/ got a crazy wave of nausea/ stomach upset on the second leg of the run that I usually only associate with the rower/ ran to the toilet/ max med ball cleans (20 lb) (17)
200m run/max split jerks (40lb) (17)

Time=10:06
Total reps=208 (between the 2 of us)

100 situps
100 squats
4:16

10.05.07
1600 m run
100 push ups
1200 m
75 push ups
800 m
50 push ups
400 m
25 push ups

33:20

By inadvertantly posting the time for this workout at 22 minutes I was able to spend 24 hours with the super-elite.

10.04.07
Ride
3 laps of amafi loops

10.03.07

Weightlift Wednesday
Overhead and front squats 5-3-2-2-2
185 was the top for back squats, 135 for front

10.02.07

Ride SM-LAX-SM
Big crew, good ride

1:20

10.01.07
Monday
3x
20 KB clean and press
12 dips
400 m run

12:39

09.30.07
Ride Topanga-Fernwood

Quite a bit of lower back stiffness on the way up. I think the FGB the day before took a lot out of my legs.

09.29.07

FGB
Box jumps 27,21,19
Push press 26,21,19
Row 17,14,13
Wall Ball 21,16,12
SDLHP 20,16,18

For a total of 280. Slightly disappointing since I had scored a 284 in practice, but still instructive. Wall ball is usually a good source of points and I think I should have backed of off the row a bit more to recover for the wall ball.

09.27.07
09.28.07

Rest days in NYC. Walked around a lot. My lower back starts to hurt.

09.26.07
Guest workout at hotel fitness center
3x
row 1000
(50) 75lb thrusters
(50) 75 lb SDLHP

did not keep track of time

09.25.07
SM-LAX-SM
Very very fast trip to the airport, with a paceline on Westchester. We were home by 7:15. I was surprised to find that I was not sore from the workout yesterday.

09.23.07

4 mile run, once up the tall rope at the beach.

This may have been a mistake:
09.24.07
35 jumping squats
10 burpees
20 jumping lunges
2 rope climbs
18 minutes or so.
I seriously had my ass kicked by this workout. I thought I would have to sleep in the afternoon, and my elbow hurt so badly that I bought arnica at the Coop. By the end of the day I felt OK, but the workout was such a trashing that I didn’t even write my time down.

09.21.07
The basics:
4 rounds
40 push ups
30 wall balls
20 knees to elbows
20 box jumps

Each person, teams of four: Valla (his idea) Andy, me, Becca

Serious workout, I am sure I did not contribute my share of the push ups or box jumps.

09.21.07

AM
6 mile run
one climb up the paired ropes at the beach