Running training

5k warm up on strand with Schrieber 30:00 flat

Then drove to redondo track to do the run workout posted on the site

400m - 1:50
1 min rest
800m- 3:51
4 min rest
1600 - 7:51
6 min rest ( I was bored with the rest so I shortened it by 2 min)
800m - 3:43
4 min rest
400m- 1:41

this was actually fun and I think I could have pushed harder if I had people to run against :( was lonely solo

10-10 rest day due to a noon- 100 am shift

10-11
Cfla

Warm up x3
10 jump squats
7 ghd situps
5 reverse grip pullups

workout “Karen”= 150 wall balls (#12) 12:55

tabata jump rope 8 20 sec rounds
score 38 all other rounds between 41-48 I tripped my second round :(

then everyones been talken about these ghd sit-ups an I need ab help so I figured why not an did an additional 69 reps ( grand total of 100 for the day incluing warm up) got light headed but abs didn’t feel it at all, jonesy warned me that it sneeks up and attacks a day or so later.

I did the hill 5 k by my house today 30:08

Per my Nike run thing I set a personal best for the mile. Would have run further but I had to go to work

Rest day my butt bone is bruised!!!

Did the wod at home but changed it a little

6x

25 dblu (150)
50 sit-ups (300)

24:40

spent the whole day cleaning my house/dogs/laundry so I was already a bit tired

Cd wod noon

warm up x3
jumping burpies across the room
10 squats sllloowww
10 ring dips

followed by
3x
12 deadlift ( first round 135#, 2-3 125#) back as too tight
12 box jumps 24’

then a 500m row
9:58

wow my back felt like shit, took one look at the 24 inch box jump and had the same intimidation I felt at my first class when becca introduced me to a box jump ( I did step ups like a weenie) but it wasn’t that hard today.

Iced and streched out after ( thx jonesy for the ice idea) it’s feeling better.

10-3 turned into a fucked up day by 300 am on 10-4 so needless to say I took the day off on 10-4 it’s now Monday I think, shit about 2am… I’ll get a workout in sometime today after I sleep a bit.

10-5 feeling like a great day so far, I’m rested and very happy that I lost another pound! Only 1.5 to go to reach my Bday goal and 17 days to do that

Workout was a nice 5k by my house into palos verses up a nice hill for 2k then down for .5 and back up .5 then down 2 30:18 will stop light delays. That’s a minute off my flat 5k with no lights/delays! Woohoo

Wasn’t out of breath at all felt great, I think I’m ready to start training with the peeps at the running shop up in the hills

10-3-09 wod

started with light streching

10,9,8,7,6,5,4,3,2,1 decreasing rep sets
jumping lunges
oh squat with broom stick
push-up
v-sit sit ups

11:08

Similar to wod on9/20 changed flutter kick to vsit since I find those harder. I was amazed at how much easier I found the lunges this time, no breakes in sets
decresed time by 1:28!

Body feels great, hips and back are both feeling fine.

10-2. Rest day

Back is feeling better only bugged me during handstands, might be compensating a bit with a pelvic tilt =\

warm up x3
30 sec hand stand holds against wall ( never stayed up the whole 30)
10 front squat ( used Leslie’s bars and she kept increasing weight as pers. Not sure what they were)
30 bicycles

amrap 20 min
3 power cleans 82#

2 rounds of Cindy
5 pull ups ( first few rounds no band, then used a small black) hands blistered ouch
10 pushups
15 squats

total 6 1/3 rounds

Went and had therapy on my back ( massage, stem, ice, streching, and an adjustment) felt worse after but since then I’ve noticed an improvement.

Figured 100 burpie pull ups wouldn’t be too smart so I went for a light 5k
6:09 pace
30:59 min

I didn’t push hard, just started slow and let myself warm up, felt great!

Ok I listened to someone other then the stuborn little monster in my brain that was telling me to run today , maybe that would gave been over doing it just a bit

cf wod
warm up x3

10 sdhp w/green kettle bell
12 walking lunges
14 lateral bridges
hip flex stretch

row intervals
work time followed by in min rest each interval.
1min- 258m
2min- 485m
3min- 686m
4min-897m
3min-668m
2min- 450m
1min-235m

dead Tired, back is tight but not sore. Iced a few times tonight and will try to get into my chiropractor and finally get an adjustment.

It’s in my right side probably trigger by the note pad I sit on at week that lifts that side of my spine, tried to switch belts to a nylon (lighter more flex) but just like most uniform items they don’t make them small enough to fit me WTF! Why do they make xxxl but no xs !!

I’ve been told to take another day off :( 
So yeah I’ll admit my low back is catching with random stabs of sharp pain but aarrgghhh I feel bad not training.

Cf wod and little 5k tomorrow !

Greatly lacking motivation and couldn’t think up a good workout so I spent 2 hours cleaning my yard

I’m counting that as my wod !

The 25th rest day

26th not near as good as fgb would have been, but at least I worked out

5 min double under warm up

“will I ever have abs instead of an ab” workout

10 burpies
10 sit-ups
10 left then 10 right oblique
10 reverse crunch
10 legs ups
10 v ups
10 roller ( wheel roller ab training)

x4 sets = 16:20