Rehab Workout Catch-up 1-10 to 1-12-2010

January 12, 2010

1.7 mi 12 minutes (7:03.5 mins/mi)

OHP 125# x 8, 4, 115# 4, 5, 95# x 7

KTE 4,

Thrusters:

115# 3, 4, 4, 135# x 4

finis

January 11, 2010

4 miles 30;00 (7:30 mins/mi)

10 Dips

20 OHS w/ 10# medicine

20 Goblet Squat @ 50#

30 Push-Ups

finis

January 10, 2009

Incline Bench Press + 135# x 10, 205# x 7, 3, 185# 4, 5

Lateral Pull-Downs @ 110# x 10

5 Rounds

OHS 95 x 8, 105 x 7, 115 x 7, 125# x 8

finis

Rehab Workout 12-27-2009

I saw a guy in the gym doing 65# hammer curls while standing. Umm, he may have used momentum a little bit, but nothing dramatic. Very impressive. Onto what I did.

Treadmill 20 mins/2.33 mi

Recumbent bike: 5 mins: 1.70 mi

Front Squat/Push-Press ("Thrusters") @ 95# 5 Sets+

1 minute rest (5, 10, 7, 10, 5)

Close Grip Bench Press @ 135#+ (9, 7, 6, 6)

Sumo Deadlift High-Pulls @ 95# (5, 7, 7) 115# x 5

1 minute rest (4 rounds)

The workout feels harder than it actually reads and compared to what the blokes at Crossfit are doing it's pretty easy. Oof. Baby steps.

Quotidian Workout September 10, 2009

September 10, 2009

Run 2mi @ pace better than last 4 mile run

"Manny"
5 Hang Cleans +
5 Thrusters +
5 Sumo Deadlift Hi-Pulls
5 rounds (stop at failure)

Overhead Press  ("OHP") to failure (one set)
Row 500M
20 minutes of aerobic work

2 miles - 14:28
3 rounds of Manny completed at 120#
OHP @ 95# X 7
500M: 1:43.8 (drag factor 187)
5 miles - 17:08 (Bike)

I'm still not comfortable running with Vibrams, especially at the top end. However, the better your top end is the easier the intermediate level workouts. A sub 14:00 2 miles should be good next week. For the Manny workout I'm definitely not moving the weight up for a couple of weeks, till 5+ sets get done.