Tuesday March 8th

Monday
Crossfit workout
21-15-9
Push ups-dips-push press (45 lbs)-and sit ups (13:40)

warm up stretching and cooldown. Felt really draggy from yesterdays run

Tuesday
20 minutes as many rounds as possible
5 pullups 10 push ups and 15 body squats
I completed 11 rounds. The first 5 rounds were regualar push ups followed by six rounds of push ups from the knees focusing on going all the way down to the floor.

Finished with stretching and 50 sit ups

March 6, 2011

I am back after a long list of reasons for not posting

3/5/11

45 minutes of Racketball with Guy (he won 3 out of 4)
25 minutes of lap swim (500 meters) I am working on my freestyle stroke. I do not feel confident in my breathing, when to breath, how to not bobble in the water. So for now I am 25 meters freestyle followed by 25 meters of a different stroke.

3/6/2011

6:30 am
Running 9 miles with Erin and Jennifer. Erin was not feeling well but finished like a trooper. Temperature was 28 degrees.

Mile splits: 9:35, 9:27, 9:30, 9:53, 10:04, 9:37, 9:38, 9:34, 9:09
total time 1:26.28

Polar Bear Run + tuck jumps, box jumps, and kb swings

5:45am Polar Bear Run

3.03 miles time 28.45
Mile splits (9:57, 9:17, 8:50) must have taken me a while to warm up.

Came home and completed Crossfit in the backyard
3 rounds
40 tuck jumps
30 back step jumps (box jumps)
20 20lbs Kettle bell swings (20 was all I had at home)
Total time 8.41.50

Running, Crossfit: Thrusters and sit ups

5:30 am Walgreen Buffalo road loop

3.16 miles total time: 30.28
Milesplits: 9:40, 9:43, 9:38, 8:14

100 situps (5:13.8)
100 Push ups (3:44.3)


2:30pm crossfit

3 rounds for time
15- 25lbs plate Thrusters
30- GH sit ups

time: 12:28.22

7- 400's and crossfit sit ups and push ups

6:30 am 400's at the BHS track

800 m warm up
My goal was to run all 7 at 1:35-1:40 pace

1-1:40.17
2-1:38.43
3-1:40.50
4-1:38.06
5-1:36.77
6-1:35.61
7-1:36.87

Cool Down walking one lap around the track.


1:00 pm crossfit

100 situps for time 4:57.9
100 push ups for time 3:36.10

Running + Lunges and Burpees

Completed on Monday June 21

6:30 am Running Myers Loop

4.03 miles total time 41:10
Mile splits (9:16, 9;54, 11:12 Erin was not feeling well-heat? Maybe- but we slowed way down. 10.12)

2:00 pm Crossfit at Weightroom

5 rounds for time
50 feet walking overhead lunges carrying 25 lbs bar
21 Burpees

total time: 17:03

Walgreen to Old Morrisville Road Loop past Wal-Mart

5:44am Run with Erin

We started at Walgreens to Old Morrisville Road and looped in front of Ford Dealership and past Wal-Mart.

Distance 3.87 miles in 36:45 mile average pace 9:26
mile splits: 9:50, 9:18, 9:26, 8:46(.87)

Today I hit a wall, not motivated to crossfit. Tomorrow is the last day of summer school and I am hoping for a few days at home to rest (outside running and crossfit)