08.17.07

Trail run
52 minutes to the high point of Sullivan Ridge. Let’s see….that leaves only 8 minutes to cover the remaining 1.5 miles to the gate. Next week we will run for the gate anyway.

08.17.07
Friday trail run
9-ish miles, 52:52 to the top of the second climb

After two days of travel, this was the first workout since Tuesday.

08.14.07
Ride 25 miles
SM-LAX-SM
19mph pace

08.13.07
Run to the gym (+/- 2 mi)
7 Rounds
10 db push jerk (30 lb)
10 knees to elbows
20 SDLHP (75lb)
19:48

Run home

Best of 3: Every trip to the gym I try 3 max double unders in a row. This ususally takes about 30 seconds: Max today was only 11.

08.12.07
Sullivan Ridge Hill Climb
To the Nike station, with Julian powering through the climb. Early training for the November Muddy Buddy.

08.11.07
Rest Day

08.10.07
Trail Run 7.5 miles

Matt and Damien setting the pace. We decided to turn around at the tree and rest for the FGB baseline workout tonight.

PM
Fight Gone Bad Baseline
256
Getting over 300 means averaging 3 points more per event…will get there.

08.09.07
Ride 3 Amalfi loops
1.5 hours

PM
5 Rounds or 20 minutes
15 power cleans
2 min jump rope

The whole sequence of cleans is difficult and not intuitive…. and it gets worse when yoou think about it. I have a lot of practice befor this one is natural.

08.08.07
Mountain bike
Sprint to Mulholland on Sullivan Ridge

08.07.07
30 mile ride
Santa Monica-LAX-Santa Monica
22mph tempo pace

PM
3x for tiime
4 rope climb
50 weighted sit ups
50 squats
18:something
Last one to finish

08.06.07
Back to Work Monday
Run to the gym, about 2 miles
20 MIN amrap
5 KB swing
10 knees to elbows
15 jumping lunges
Run home

11 rounds, plus another that was 3 lunges short of a full round. I should not have stopped for water.

8.04.07
HELEN
400m run
21 KB swings
12 pull ups
3x
10:47-PR, clinging to the top 5 like a cat in tree in the wind

I woke up this morning feeling anxious and thought it was because of a big deadline we have on Monday. Then I realized what it really was…Helen Anxiety. One of the really cool things about being in the Petranek Fitness community is the significance a 10 minute workout can take on. I really appreciate the push from people like Damien.

8.02.07
max rounds in 20 minutes:
5 1-arm clean
5 1-arm jerks
5 1-arm walking lunges
repeat with other arm for 1 round

8 rounds with 25 lbs.

The locked arm on the lunges was the limiting factor. I am trying to focus on form and use lighter weight.

8.02.07
Ride 1.5 hrs
3 Amalfi loops

8.01.07
Weightlift Wednesday
3 Rounds, not for time:
20 back squats (135lb, 115, 115)
400 m run