WOD 03/27/2009 - 04/01/2009 Catching Up

03/27/2009
1 hour spin while workout
partner does laps in garage

03/28/2009
Crossfit Workout

03/29/2009
Crossfit Workout

03/30/2009
2 Hour Ride Ft. Stelicom

04/01/2009
1 hour on the spinning bike

That's the last 5 days in a nutshell!

WOD 03/26/2009

15 Ring Push Ups
10 KB Swings(ea arm)
3 Rounds
5 Pull Ups
10 KB Cleans(ea arm)

Run, Bike or Row
RPE of 15 for 15 minutes

WOD 03/23/2009 Ready for Spring

1 hour easy spin in the garage. I am ready for spring.

WOD 03/21/2009 Hour Time Trial

Passing Another Cyclist

The weather was great but I didn't have much time. So I decided to see how much ground I could cover in a hour. I need to find a downhill out and back route from my house. I bet I could break into the 20 mile range.
Total Miles: 18.66

WOD 03/19/2009 Is There An Epidemic at Our Department?

Look here to find out about the epidemic.

Run, Bike, or Row
Warm-up
2 Min On/30 Sec Off
4 Rounds
("on" means all out effort, as hard as you can go for the designated time. "Off" means stop or slow enough to recover for the next "on" effort)
then
25 Push Ups
15 Pull Ups
20 Push up
15 Sumo Deadlift High Pull
15 Push Ups
15 Box Jumps
10 Push Ups

WOD 03/17/2009 Burn Baby Burn Part II

Tools of the Trade

Warm Up
25 Wall Ball
25 Pull Ups
25 Slam Ball
25 Box Jumps
5 min recovery
then:
Run, Bike or Row
60 sec On/90 sec Off
45 Sec on/90 sec Off
30 sec On/90 sec Off
15 sec On/90 sec Off
30 sec On/90 sec Off
45 sec On/90 sec Off
60 sec On/Cool Down

WOD 03/16/2009 Burn Baby Burn

All Out Efforts
Warm Up
90 sec On/60 sec Off
90 sec On/45 sec Off
90 sec On/30 sec Off
90 sec On/15 sec Off
90 sec On/30 sec Off
90 sec On/45 sec Off
90 sec On/ 60 sec Off
Cool Down
Avg Heart Rate 138
Max Heart Rate 171(93% MHR)

WOD 03/13/2009 Is Spring Here?

Today was a great day in the saddle. Started off this morning and is was a brisk 36 degrees and when I got home it was 60 degrees. Legs felt pretty good today except for the head wind coming out of the south. It was brutal, but I survived.
Total Miles: 58.31

WOD 03/12/2009 Family Ride Time

We have a Home Depot nestled in the woods

Today I got out with the family and our friend KB for a nice, easy paced jaunt on the railtrails through Lacey and Olympia. Miles: 12

WOD 03/11/2009 Sunny Days

There was lots of sun today but the temps were in the low 40's but I was really warm thanks to my new riding jacket my wife got me for my b-day. I had a short sleeve and a long sleeve shirt under the coat and about 20 minutes into the ride I had to stash the long sleeve shirt in the bushes because I was to hot. It was great to get out and get some time on the road. It seems like its been a little while. Speaking of a little while I have been putting off weighing myself b/c I slide a little bit while I was recovering from a cold but the damage is not that bad. I am back on track and ready to keep shedding the pounds.

Miles:25.52 Weight: 202(gained 2lbs)

KB Smiling or Straining?

30 min Cardio
250m Row
5 Pull-Ups
15 Wall Ball
15 Sumo Deadlift Highpull
15 Box Jumps
15 Push Press
2 Rounds
15 min Cardio for 60 min total workout time

I planned on doing 3 rounds but I was tired and just didn't have it in my legs.

WOD 03/09.2009 Intervals Spinervals

Warm Up
1 min on/1 min off 5 Rounds
30 sec on/30 sec off 5 Rounds
Cool Down (puke)

WOD 03/06/2009

Warm Up
5 Pull-Ups
25 Push-Ups
50 Air Squats
4 Rounds/No Rest

Two Possible Heart Related Tragedies

We have lost a couple of brothers in Oklahoma and Ohio.

WOD 03/05/2009
Warm-Up
5 Min On/5 Min Off
3 Rounds
Cool Down

A.M.
Warm Up
20 push Ups
25 KB Swings ea arm
10 Uneven Push Ups ea arm
25 KB Cleans ea arm
10 Close Hand Push Ups
10 Wide Arm Push Ups
25 KB Swing to Clean to Over Head Press
25 Goblet Squats

P.M.
18.44 mile leisurely ride around Olympia for an hour.
I, along with my family, have been fighting the
flu bug and hopefully we are over the hump. Today
it was good to get out in the fresh air and get the blood pumping.