Originally published at Run, Turtle, Run!. Please leave any comments there.

Went for a 5-mile run today.  It’s the first time in over a month I’ve run, and I’ve clearly lost some of my running fitness, but my knee held up. My shoes seem not to fit well anymore, and now I have two blisters on my arches - which is bizarre considering these are the ( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

Wednesday 090211 (32)

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Scaled down to 85# because I was worried about my form being crap.  It turns out, I probalbly should have gone a little heavier.  And it turns out, I’m pretty good ( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

Tuesday 090210 (31)

Deadlift 1-1-1-1-1-1-1 reps

285, 295, 305, 315, 320, 325(f), 315

I have no reference point for this lift.  I felt good doing it - it’s mostly leg strength, and I got good comments on my form, so I’m pleased.  We’ll see if improve at all next time.

Originally published at Run, Turtle, Run!. Please leave any comments there.

(Posting yesterday’s workout)

Monday 090209 (30)

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Eleven rounds exactly.  This workout never seems that hard when you see it written, then you get 5 minutes into it and reality sets ( Read more... )

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Friday 090206 (28)

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Warmup: Tabata Wallball - 10, 10, 10, 10, 9, 8, 8, 8

• Press: 95-105-115-125-130
• Push Press x3: 115, 125, 135, 140, 135(f)
• Push Jerk x5: 125, 125, 125(f), 115, 115

Tabata wallball ( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

Thursday 090129

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Scaled down to 95 pounds, and did power cleans as opposed to full range-of-motion squat cleans.

12:03

Nothing special to report.  Dips weren’t half bad, though I probably cheated on a couple of them.  I ( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

Making up the WOD from Sunday.

Sunday 090125 (19)

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

As Rx’d.

• 05:02
• 09:16
• 09:37
• 11:08
• 10:51

Originally published at Run, Turtle, Run!. Please leave any comments there.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

As Rx’d: 22:48

GHD sit-ups are pretty challenging - you actually activate a lot of leg and hip muscles.  I don’t think I have it down completely yet; it seems like I was working my abs a lot more, and not using ( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

(Posting from yesterday)

Thursday 090122 (17)
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

As Rx’ed.  20:15.  The lunges weren’t too bad.  It was the burpees that got me.   ( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

“Mr. Joshua”

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Scaled it to 225 pounds on the deadlifts.  Did the first two rounds using the GHD, but switched to V-ups for round 3, 4 and 5.  Also, the run wasn’t a pure 400m run.  It was ( Read more... )