1.24.2014 – P90X

January 24, 2014

Did Mike’s P90X leg and ab workouts.  Like an extended sweat.  Definitely had me sore the next day.

Legs:  25 each of leg exercises, 12 reps at 120 on lat pulldown for pullups

01 Legs – Balanced Lunges

02 Legs – Calf-Raise Squats

03 Back – Reverse Grip Chin-Ups

04 Legs – Super Skaters

05 Legs – Wall Squats

06 Back – Wide Front Pull-Ups

07 Legs – Step Back Lunge

08 Legs – Alternating Side

09 Back – Closed Grip Overhead Pull-Ups

10 Legs – Single-Leg Wall Squat

11 Legs – Deadlift Squats

12 Back – Switch Grip Pull-Ups

Water Break (2:00)

13 Legs – Three-Way Lunge

14 Legs – Sneaky Lunge

15 Back – Reverse Grip Chin-Ups

16 Legs – Chair Salutations

17 Legs – Toe-Roll Iso Lunge

18 Back – Wide Front Pull-Ups

19 Legs – Groucho Walk

20 Legs – Calf Raises

21 Back – Closed Grip Overhand Pull-Ups

22 Legs – 80/20 Siebers-Speed Squats

23 Back – Switch Grip Pull-Ups

Abs:  25 reps each of

01 in & Outs

02 Seated bicycles

03 reverse bicycles

04 Seated crunchy FrogS

05 crossED leg/wide leg sit-ups

06 fifer scissors

07 hip rock ’n’ raise

08 pulse-ups (heels to heaven)

09 roll-up/ v-up combos

10 oblique v-ups

11 Leg climbs

12 mason (Kayak) twist

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8.12.13 – Crossfit

August 12, 2013

At Crossfit OBX with Bob

“Bear Progression”

Clean, front squat, push press, back squat, push press

Workout was supposed to be five sets of seven. Neither Bob nor I got the message so we did:

Seven sets of one rep: 89 -141. Weights were a mix of kilos and lbs but that’s about right.

I then did 3×5 @ 95 lbs.

Did a 19.2 mile ride in 1:02 with Sharon right after we got back. Didn’t bonk, but had no juice – hadn’t eaten enough.

Two good rides (32 miles to lighthouse, 28 miles)

Three good runs, longest 6.2 miles – ended up being about an 8.5 min pace

6.7.2012 – 6.14.2012

July 14, 2012

Zoe’s nationals trip to long beach.

Summary:

3x four mile runs

1 x good lift – focus on strict press.  Used a “heavy rope” jump rope.  Interesting.

Various pushups and situps.

Religious dosing of 800mg of motrin every 6-8 hours is doing nothing to improve shoulder.  Still not a problem, just annoying.