Cycling

Sunday ride
38.14 mi
3:40
avg 10.5 mph


Hit the wall at mile 23... that's how I know I'm out of shape.

Benchmark to beat

Starting back with a benchmark workout

1200m warm-up
1600m - 6:19
800m cool down

8 push-ups
15 push-ups
52 push-ups (max)

3 pull-ups
15 pull-ups (max)

Kettlebell

10-9-8-7-6-5-4-3-2-1
push-up
squats (2x)

2x (50#)
right arm
10 swing
10 clean
10 snatch
left arm

10 swing
10 clean
10 snatch

10-9-8-7-6-5-4-3-2-1

pull-up

squats (2x)

All at once

3.7 mi
29:33
light hills; high winds (dust storm)

20 alt grip pull-ups
50 push-ups

Leg Ladder

2x 10 kbell swing (50#)

55 squats
45 squats (20# vest)
35 squats (40# vest)
25 squats (20# vest, 50# kbell)
15 squats (40# vest, 50# kbell)
25 squats (20# vest, 50# kbell)
35 squats (40# vest)
55 squats

2x 10 kbell swing (50#)
2x 60s plank

Run

~4 mi
~ 32 min
1 mile up hill, one mile down hill

A bunch of stuff

3x
15 squats
10 push-ups
5 pull-ups

50 one-arm alt swing (50#)
50 push-ups
50 pull-ups
50 squats
120s plank
2x 15 kbell shoulder press (50#)
20 curls (two arm 50# kbell)
20 push-ups
30 one-arm alt swing (50#)

Run

3.1 mi
400m cool down

Run

So out of shape.
3.1 mi
25:31

Lower Tabata

2x
10 burpee pull-ups (8 count burpee)

Tabata:

	Squats	Calf raises
	25	36
	25	26
	24	25
	25	20
	25	17
	25	18
	25	16
	23	19
Total	197	177

Upper Tabata

3x 10 burpee pull-ups (8-count burpees)

Tabata

Push-ups	Ring Pull-ups
23	10
17	7
11	5
8	4
8	5
7	4
7	3
7	3

3x 60s plank

Quickie

2x
30 push-ups
10 parallel pull-ups

2x
40 push-ups
15 parallel pull-ups

15-10-5

3x
15 squats
10 push-ups
5 ring pull-ups

5x (20# vest)
15 kettlebell swing (50#)
10 burpee
5 ring pull-ups


3x
15 squats
10 push-ups
5 ring pull-ups

Another round of strength

10 min boxing (no weight)
30 alt hand kbell swing (50#)
2x
5 pull-ups
10 ring push-ups

10x (40#)
5 pull-ups (alt grip)
10 ring push-ups
90s rest

2x
5 pull-ups
8 ring push-ups

Random intervals

1200m 6:12
15 divebomber push-ups
10 alt grip pull-ups

3x
400m
10 pull-ups
400m
10 divebombers

1	2	3	4	5	6
1:37	1:36	1:33	1:49	1:48	1:42

10 alt grip pull-ups
15 divebombers
800m 4:45

Spin class

45 min spin class

Spin class

Spinning class. 45 mins.

Ladder

3x 60s handstand
Boxing 7:30 mins (5# weights)

1 -> 10 -> 1 Ladder
Ring push-ups
Swings

60s plank
30 squats
60s plank
30 squats
60s plank

Time circuit

5 mins boxing (5# weights)

12 mins
10 release push-ups (hands leave the ground)
5 ring pull-ups

Completed 10 sets.

Run

3.1 mi
24:05

Weekend fun

Spent Saturday and Sunday all day kayaking and swimming the in the lake. That has to count for some kind of workout, right?

Frisbee

Tossed the disc
Practiced hucking
Practiced layouts

Quickie

4x

10 parallel grip pull-ups

30 push-ups

Random Mix

3x 60s handstand

10 L-sit ring pull-ups

10 ring push-ups

10 alt arm kbell swing (50#)

10 burpees

10 ring rows

15 kbell swing (50#)

10 burpees

10 ring rows

20 alt arm kbell swing (50#)

10 burpees

10 ring rows

25 kbell swing (50#)

10 burpees

10 ring rows

30 alt arm kbell swing (50#)

10 burpees

10 ring rows

3x

8 ring push-ups

8 ring rows

Tabata

30 alt arm kettlebell swing (50#)
3x
15 squats
10 push-ups
5 L-sit ring pull-ups

Tabata

	Push-ups	Lunges (Jump)	Sit-ups	Pull-ups (Ring)
	25	22	14	10
	24	20	17	6
	16	19	15	8
	11	17	14	4
	9	15	14	5
	8	14	11	4
	7	20	11	5
	9	16	12	4
Total	109	143	108	46

10 alt arm kettlebell swing (50#)
3x (slowly)
8 squats
5 push-ups

Intervals

1200m warm-up

4x
400m interval
200m recovery jog

800m cool down

Intense

Morning:
Spin class
45 mins
long hill sets

Evening:
800m warm-up

200m :40
400m 1:22
600m 2:11
800m 3:28
600m 2:47 (?)
400m 1:47
200m :48

800m cool down
3x
5 pull-ups
15 push-ups

First Tabata in a while

3x
15 squats
10 push-ups
5 L-sit pull-ups

Tabata

	Push-ups	Lunges	Sit-ups	Pull-ups
	26	22	15	13
	20	20	13	7
	12	17	13	5
	9	14	11	5
	8	14	10	3
	6	13	11	4
	8	12	9	3
	5	15	11	3
Total	94	127	93	43

Very slow:
3x
10 squats
8 push-ups
3 pull-ups

Cardio

Morning:
45 min spin class
long hills 85%

Evening:
2.2 mi
16:06
35 mph

21-10-10
pull-ups
30-30-30
push-ups

Another day

500 m swim
freestyle
pool

Faster, Stronger, Longer

2mi
16:43

5x 400m hill sprints
1:40
1:52
1:46
2:03
1:55

2mi
17:09

Quickie

4x
30 push-ups
10 pull-ups

2x
15 KTE




I need to get back into real upper body workouts

5k and pullups

3.1 mi
23:14

20-14-10
pull-ups

Hard run

1.5mi
11:29

4.5mi
51:15
hard hills
24% grade for .5mi

1.5mi
12:10

Quickie

4x
12 parallel grip pull-ups
30 push-ups

Cardio

Morning:
Spin class
45 mins
30s intervals with resistance increase 2-10, 60s recovery

Evening:
3.1 mi
26:09
10 min, 10 min, 6 min

Building muscles

10 min boxing 5# weights
3x
15 squats
10 push-ups
5 pull-ups

10x (40#)
5 pull-ups
10 ring push-ups
90s rest

3x
60s plank
15 KTE

Spinning

Spin class
45 mins
1 minute interval work

Need to catch up

10 min boxing 5#s
12-8-5
pull-ups
push-ups

5x
15 ring push-ups
15 ring rows

3x
60s plank
15 KTE

Cardio

Spin class
45 mins
speed intervals

Quckie

4x
25 pushups
10 pullups

Trail run

6 mi
47:49
half trail, half road. sandy. light hills.

First workout in a week

10 min boxing (5# weights)

5x
10 parallel grip pull-ups
25 knuckle push-ups

2x
20 knees-to-elbows
60s plank



Took a week off after the crash. Muscles didn't like that. Knuckle push-ups didn't hurt sprained wrist, but regular ones did.

Bike accident

18.8mi
~15mph average
3 mile hill climb


Crashed after the turn around. Broke the fork and the front rim. Won't be riding for a little while.

Swim

1300m
37:42

GTG

Throughout the day:
4x
5 one-arm push-ups (each arm)
5 one-arm chin-ups (each arm)
5 one-leg squats (each leg)

Broken run

5.9 mi
50:13
60s pickup, 120s slow for the first 30 mins

Cardio

Morning:
Spin class
50 mins

Night:
6.1 miles
48:27
light hills, sandy trail

Long day

4x
25 push-ups
10 parallel pull-ups

Ridin'

39.2 miles
2:38
avg 15.8 mph

Working it up

3x 60s handstand
10 min boxing 5# weights
3x
5 pull-ups
10 push-ups
15 squats

25 kbell swing (50#)
----------
5x
10 pull-ups
20 ring push-ups
----------
25 kbell swing (50#)

20 knees-to-elbows
90s plank
20 knees-to-elbows

Late night run

5k
21:58

20 parallel grip pull-ups

Gotta get on it and stick

4 miles
29:52



Workouts have been slacking. Gotta get movin'.

Trail Run

5 mile sandy trail run
moderate hills
90+ degrees
41:39

Circuit on the fly

3x 60s handstand
10 min shadow boxing
3x
10 20in decline push-ups
15 squats

4x
25 high pull to overhead (50# kbell)
25 2-hand curl (50# kbell)
25 2-hand row (50# kbell)
25 jump-tuck squats

3x
10 20in decline push-ups
60s plank

Swimming

810m 21:27

Up and Down the Ladder

3x 60s handstand
10 mins boxing double end bag
3x
5 chin-up
10 push-ups
10 alt jump lunges

50 Swings (50#)
40 push-up jacks
30 knees-to-elbows
20 parallel pull-ups
10 HSPU
20 parallel pull-ups
30 knees-to-elbows
40 push-up jacks
50 Swings (50#)

1600m
7:46

Let's hit everything

3x 60s handstand
10 min boxing 5# weights
10-9-8-7-6-5-4-3-2-1
Push-ups
Parallel grip Pull-ups
Squats


50 swings (50# kbell)
25 burpees
50 2-c mountain climber
25 knees-to-elbows
10 L-sit pull-ups
25 push-ups jacks
30 halos (15R, 15L; 50# kbell)
15 elevated ring row
20 kbell press (10R, 10L; 50#)

Friz

2 4v4 Ultimate Pick-up games
lost both

Tires

1600m 8:04
15 divebomber push-ups

215# tire flip
4 x 100 yd (50 reps)

1600m 8:53
15 divebomber push-ups

Hillz

Wrestling 90 mins

4.25 mi run
34:36
halfway:
4x 200m hill sprints

Kbell 300

3x 60s handstand
3x
5 chin-ups
10 push-ups
10 alt jump lunges
10 min boxing 5# weights

@50# kbell
50 swings
50 snatches (25 each arm)
50 cleans (25 each arm)
50 figure 8's (25 each arm)
50 presses (25 each arm)
50 halos (25 each direction)

10-9-8-7-6-5-4-3-2-1
Push-ups
Chin-ups

Starting summer

Wrestling
90 mins drills and scrimmage

3.1 mi
23:43





Normal summer days will look like spinning in the morning, wrestling and running in the evening. Today just the wrestling and running kicked my ass...

300

2x 60s handstand
3x
5 pull-up
10 push-up
15 GHD's
20 squats
10 min boxing 5# weights

50 Swing (50#)
50 pull-ups
50 push-ups
50 squats
50 knees-to-elbows
50 ring push-ups
22:21

Back to the grind

Took time off to finish the semester because I had too much to do...

15 mi cycle ride
56:13




Aiming for 32 miles and got a flat at mile 15. No spare or pump on and (fail).

Wrestling

Wrestling practice. Scrimmed for an hour.

Desert Run

What run out here isn't in the desert?

5.65 mi 47:49
half sand trail, half road

Quick one

Before bed:

3x
50 push-ups
15 wide parallel pull-ups

Spin Class

45 minute spin class

New Team

Working out with a wrestling team in New Mexico
Top team in the state

Same old

3x 60s handstand
3x
10 chin-ups
15 push-ups
20 2-count mountain climbers

10x (40#)
5 pull-ups
10 ring push-ups
90s rest

30 alt hand kbell swing (50#)
25 push-ups
20 burpees
15 squats
20 knees-to-elbows

Run

It's been a while since I've run
5.65 mi
46:27
~3 miles sandy trail, other part road

Changing up the warmups

4x 60s handstand
3x
5 pull-ups
10 push-ups
15 v-ups
20 squats

10x (40#)
5 pull-ups
10 ring push-ups
90s rest

20-15-10-5
Kettlebell swing (50#)
Burpee

Buildin' Muscles

3x 60s handstand
3x
5 pull-ups
10 push-ups
15 v-ups
20 squats

10x (40#)
5 pull-ups
10 ring pushups
90s rest

30 alt arm kbell swing (50#)
25 push-ups
20 burpees
15 squats
10 pull-ups

2x 90s plank

Kickball

Student v Faculty Kickball game today
Students won 8-6.

Circuit work

3x 60s handstand
2x 25 squats
10 min boxing 5# weights

5x
10 pull-ups
15 ring push-ups
20 burpees

30 ring rows
20 v-ups
10 high swing (50# kbell)

Spinning

Spin class

Jump Start

3x 60s handstand
10 min boxing 5# weights
25 ring pushups
10 pullups

10x (40#)
5 pullups
10 pushups



Been out of it a few weeks. Going to work on strength for a while.

Hike

Hiked Mount "A" Tortugas. Long easy path going up. Short hard path going down. Estimate the hike to be at least 2.5 miles.

Run

5k jog

Run

5k jog

Another day

Morning:
Spinning
45 mins
2 min intervals and hills

Lackadaisical

6x
10 parallel pullups
25 decline pushups (feet on bed)
(one set every half hour)

Intervals

1200m warm up

400m 1:19
800m 2:47
1200m 4:48
1200m ------- (scratched)
800m 3:05
400m 1:18

DoC 10

3x 60s handstand
10 mins boxing 5# weights
20 ring pushups
10 pullups

DoC
13 spades - squats x10
13 hearts - pushups x10
13 clubs - ring rows x10
13 diamonds - knees-to-elbows x10

10 pullups
20 ring pushups
5 mins boxing double end bag




Still sore from maltz...

Ultimate

Some Ultimate pick-up on a nice sunny day. 2 games to 7 points each.

Maltz Challenge

400 meter run
50 pull-ups
100 meter Firemen’s Carry 120# dummy
50 dips
100 push-ups
50 knees-to-elbows
100 sit-ups, feet anchored
400 meter run


27:03

http://deamaltzchallenge.com/ 

Pull-ups were my weakest element here.

LCRG

3.1 mi
~22:30

LCRG

4.1 mi
33:24

Spin Class

45 mins spinning

Circuit 1

3x 30s handstand (+40# vest)
Crossfit Warmup

3x (+40# vest)
10 push ups
20 snatches @ 50# kbell (10 each arm)
30 sit ups
40 cleans @ 50# kbell (20 each arm)

10 min double end bag

LCRG

3.5 mi
27:22
800m cool down



Took the first mile slow then pushed for the next 2.5

Killer Kettlebells

3x 30s handstands (+40# vest)
10min boxing (+40# vest, 5# weights)

4x* (50# kbell, +40# vest)
right arm
10x swing
10x snatch
10x clean
left arm
10x swing
10x snatch
10x clean
30s plank


100x jumping jacks
50x Bicycle Abs
50x pushups
30x Bodyweight Squats
30x v-ups
30x Bodyweight Lunges
15x pull-ups



*last set was without the vest and a 60s plank.

Spinz

Spinning
45 mins
hills and sprints

DoC 20

3x 60s handstand
25 ring push-ups
20 pull-ups
10 min shadow boxing 5# weights

DoC 20
13x 20 push-ups (hearts)
13x 20 ring rows (clubs)
13x 20 squats (spades)
13x 20 v-ups (diamonds)

35:17



DoC = Deck of Cards; shuffle deck and do respective exercise for each card drawn.

LCRG

5k 23:37
2x 15 wide parallel pull-up

Tire Flip

1600m 8:40
3x 60s handstand

2x (18.4-34 6 ply tire = 215lbs)
100 yard tire flip
20 incline pushups
100 yard tire flip
10 ring pullups

1600m 8:50
2 x 90s plank

Tire used: http://www.titanstore.com/info/47D654

Hill run!

Long very hilly run
7.6 mi
1:09:06

Intervals to the max

Morning:

1 hour spin class
   warm up
   resistance intervals
   long hills
   anaerobic intervals (high speed, minimal resistance)
   cool down
20 pull-ups
75 push-ups

Evening:

1200m warm up
6x 400m
81, 82, 80, 83, 83, 87
1200m cool down

20 pull-ups

Hill Sprints

run 2 miles

4x 200m hill sprints on sandy trail
each one was ~40s

run 2 miles

total 4 mile time was 34:19

Feeling weak

3x 45s handstand
2x 25 squats
10 mins boxing (5# weights, +40# vest)

4x (+40# vest)
10 pull-ups
15 ring push-ups
20 burpees

10 mins boxing on double end bag
3x 90s plank
10 wide parallel grip pull-ups



Pull-ups and handstands are really not doing so hot. Needed light assistance from a chair on the pull-ups.

Didn't make the 600

3x 45s handstand
10 min double end bag
5 min boxing 5# weights, +40#vest

200 swings (2x 40 one hand, 2x 10 one hand, 2x 50 two hand) (@50#, +40#vest)

100 prisoner squats (1x 50 2x 25) (+40#vest)
50 ring supermans (2x 15 2x 10) (+40#vest)

100 bodyweight squats (1x 50 2x 25)
100 pushups (1x 50 2x 25)

15 pull-ups




I wanted the 50 pull-ups (to make 600 reps) and to keep the vest on. Arms gave out on the first set of pushups with the vest.

Easy

Easy run with the group
5k 26:01

Time trial

800m warm up

1600m time trial
1:29
3:01
4:27
5:57

2400m cool down


Haven't run a 16 for time in a few years. Happy I broke six. Ran the first 8 fairly conservative. Ran the entire alone.

Strength Set

3x45s handstand
10 min boxing (5# weights)
10 min boxing double-end bag

10x (40# vest)
5 pull-ups
10 ring push-ups
90s rest

30 alt hand swing (50#)
25 push-ups
20 burpees
15 squats
10 pull-ups

2x 90s plank
2x 45s side plank

Random Sunday Circuit

HS 52s
HS 30s
HS 30s
10 mins boxing (5# hands, 40# vest)

3x (+40# vest)
10 pullups
20 alt jump lunge
10 ring pushups
20 prisoner squats
10 right hand swing (50# kbell)
10 left hand swing (50# kbell)

50 pushups
40 body squats
30 v ups
20 pullups
10 burpees



Handstand have really taken a hit from not working out as much...

Mesilla Loop

LCRG
6.17mi
52:04

Spinz and Runz

Spin class 45mins
Did some short intervals.

LCRG Run
3.2m
25:39




My upper body is doing alright, but my legs were sore from yesterday. The day post spin class made me slightly more sore and tight. I went out a little too hard on the run and this is my first time running in 2-3 weeks. Hopefully next time I can average better than 8s.

DoC Uno

10 reps for each exercise. Used the entire deck.
Red - push-up (x25)
Blue - pull-up (x25)
Green - v-up (x25)
Yellow - prisoner squat (x25)
Wild - High swing 50# kbell (x8)


Uno decks are 108 cards. I didn't time it, but this workout took a while. The only exercise I need assistance on was pull-ups after set 10. Put one leg on a chair and pushed as little as possible.

Bi-athlon

Morning:
Spin class 45 mins
Ladder interval work, 2 sets up and down

Time	30s	45s	60s	75s	90s	120s
Resistance	3	4	5	6	7	8

Night:
Swim 2000 yards, 47:54


It's like I'm tri training unintentionally! Back to running next week!

Swim swim swim

500yd @ 12:08
50 push-ups
50 v-ups
500yds @ 12:51



My hand started hurting halfway through the second 500...

I like it

3x 30s wall handstand (+40# vest)
10:00 min shadow boxing (+40# vest, 5# each hand)
25 ring push-ups
10 pull-ups

10x (+40# vest)
5 pullup
10 ring push-ups
90s rest

30 alt hand kbell swings (@50#, +40# vest)
25 push-ups
20 burpees (+40# vest)
10 pull-ups
2x 90s plank
2x 45s side plank








Same as Saturday. It's tough, but a good strength workout. I like it.

Testing it out

3x 30s wall handstand (+40# vest)
10:00 min shadow boxing (+40# vest, 5# each hand)
25 ring push-ups
10 pull-ups

10x (+40# vest)
5 pullup
10 ring push-ups
90s rest

30 alt hand kbell swings (@50#, +40# vest)
25 push-ups
20 burpees (+40# vest)
10 pull-ups
2x 90s plank
2x 45s side plank


Justin said he's doing 10 sets of 6 with 90s rest for his lifting. Only 2 exercises per group (back/bi, chest/tri, legs). Figured I'd do a semi-test of it for a workout.

Spinz

Spinning class. 45mins. Wish I knew the speed or distance completed.
15 parallel grip pull-ups
50 push-ups

Swim

250yd front
250yd breast
150yd front

Random Shizz

3 x 30s handstand (+40# vest)
10 mins shadow boxing (+40# vest, +5# per hand)

4x
right arm (50# kbell)
10 swing
10 snatch
10 clean
left arm (50# kbell)
10 swing
10 snatch
10 clean
(wore +40# vest for 2 rounds)


Finished with random exercises to complete fitocracy quest:
50 bicycle abs
50 pushups
100 jumping jacks
100 crunches
30 alt jump lunges
50 bodyweight squats

Scaling

Pull-up	12	8	5
Chin-up	12	8	5
Ring push-up	15 x2	12 x2	8 x2
Weight =	0	20	40

Alternated pull/chin with push-ups, hence x2.

2x (+40# vest)

5 ring curls

5 ring dips

20 jump squats

30 alt one arm kbell swings (@50#, +40# vest)

3x (+40# vest)

30s plank

LCRG 2

5 (4.8) mile loop around horse farms and near observatory. Sandy trails are a pain in the ass. Trail running was 1-2 miles. Ran 36:03.

Spinning

First spin class. Wasn't bad. 45 minutes. Did some "hills" and "sprints."

Completing quests

3x 60s wall handstand
2 x 25 squats
10 min shadow boxing (last 2 minutes burnout)

4x
15 pull-ups (reg, parallel, wide parallel, wide reg)
20 ring push-ups
25 burpees

90s plank



Made this workout to complete a fitocracy quest that involved 100 burpees and 30 squats. Wanted to add more upper body. Also wanted to do more plank but was tired.

First day with LCRG

5k loop backwards
3 laps track cool down







Liked the group. Going to run with them 2-3 days a week.

CFG 012312 and then some

CFG 012312
5x (+40# vest) 45s wall handstand

4x
8 strict chin-ups (+20# vest)
16 pistols (8 each leg)
20 two arm swings 50# kbell

---------------------------------------------------------------------------------------------

10:00 minutes shadow boxing (+40# vest, +5# wrist weights)

3x (+40# vest)
45s plank
10 push-ups

Ultimate

Met up with the local Ultimate pick-up. 2 games, one finish 9-8, other finished 5-3.

ring circuit

60 pull-ups throughout the day. sets of 10.

4x

10x ring row

20x ring pushup

10x ring curl

20x ring dip

10x alt lunges

(2 sets with 40# vest)

3x

10 squat jumps

100s plank

Exhausted

3x 60s wall handstands

3x (+40# vest)
10x Push-ups
20x KB snatch, 10x per arm (50#)
30x Sit-ups
40x KB clean, 20x per arm (50#)

2x (+40# vest)
25 squats



Started back up. Sick for 2 days. Took 1 more off. Today was rough.

Fiiiiiiive

Five mile run

pushups/pullups

3x 30s wall handstand w/ 40lb vest
5:00 shadow boxing w/ 5lb wrist weights

5x
30 push-ups (40lb vest)
10 pull-ups





1 set pull-ups with 20lbs. last set of push-ups with no weight.

First run in the New Mex

Intended to do 5 miles. Got lost and ran 7.

Back to the grind

2 x 60s wall handstand

+40lb weight vest for all below
4x
20 kettlebell swing @ 50#
20 push-ups
20 goblet squats @ 50#
20 ring rows
20 v-ups
2:00 rest




Haven't blogged workouts in a while. Two weeks after last blog I lifted (lifting is boring to blog). Two weeks went without workouts except 2 runs. Now I'm in New Mexico @ 3500ft. First workout with the vest. Time to kick it in gear hard again!