30JUN09

Ran ~6 miles on the East Heritage Trail and around Hawthorne Park.

30JUN09

Did some of the SEALFit.com WOD:

Barbell complex w/burpees 65/75/85/85

21 Curtis P's w/85 lbs

4 rounds of:
60 seconds Ab bridge
15 36" box push ups
Hip mobility lunge

29JUN09

Ran ~7 miles in about 1:02

29JUN09

Did the CF main site WOD from Monday, enhanced:

3 Rounds of:
Right arm barbell push press, 12 reps
Left arm barbell deadlift, 12 reps
Run 800 m
Left arm barbell push press, 12 reps
Right arm barbell deadlift, 12 reps
Run 800 m

Did 45 lbs on the push presses and 115 lbs on the deadlifts. Could go up on the push press, but my grip was dead on the dead lifts.

Then did 200 sit ups. Took just over 1 hour.

28JUN09

Ran the Race to Taste in Chicago in 22:25.

26JUN09

Ran ~4.4 miles this morning. Then did 3x 10 each position on the Strength Builder.

25JUN09

Went down and rode the bike for 40 minutes, 12.6 miles.

24JUN09

Did a little improv tonight.

AMRAP in 20 minutes:
5 pull ups
10 dips
15 sit ups

Did ~12 rounds

24JUN09

Ran ~3.2 miles this morning, then mowed the lawn for about 3 hours.

23JUN09

Did part of the SEALFit workout from yesterday.

10 minutes TGU w/40 lb dumbbell.

Find 1RM on push press. Only got 145.

6 rounds:
2x Push press- 125 lbs
10x SDHP- 70 lbs

50 back extensions, 50 GHSU's.

23JUN09

Ran ~7 miles this morning.

22JUN09

Spent the day moving things, then did the main site WOD:

Helen
3 RFT:
Run 400 m
21 dumbbell swings w/55 lbs
12 HS push ups

Took about 14 minutes I think.

21JUN09

Ran about 5 miles in Foster Park, stopping every 5 minutes to do pushups/flutter kicks.

20JUN09

Ran about 10 miles along the river greenway in Ft. Wayne.

19JUN09

Ran 2 miles then did part of the SEALFit.com WOD from yesterday:

10 minutes of Turkish Get-ups w/40 lb dumbbell
3x1 Press- 115/125/135f
3x3 Push Press- 125/135/145f
3x5 Push Jerk- 135/135/135

5 Rounds of:
5 Push press- 125
50 SDHP- 55 lbs

Took about an hour and a half

18JUN09

Did Barbara down in the SRC this evening in about 50 minutes:

5 rounds of:
20 pull ups
30 push ups
40 sit ups
50 squats

Fun.

1JUN09 - 18JUN09

In Europe walking 13-20 miles/day for 10 days. Also did several runs and sets of push ups and flutter kicks and the like.