Tuesday, August 6, 2013
August 6
Rest day and I need it. I'm not as sore today as I feared I would be after yesterday's workout, so that's good.
August 5
21-15-9 of:
Lunges holding 45# weight bar overhead
Chinups
I completed it in 7:34; used both elastic bands for the chinups. This was a really difficult workout for me. The lunges weren't too bad, but arms were toast from the chinups.
Lunges holding 45# weight bar overhead
Chinups
I completed it in 7:34; used both elastic bands for the chinups. This was a really difficult workout for me. The lunges weren't too bad, but arms were toast from the chinups.
Sunday, August 4, 2013
August 4
3 rounds for time:
15 Wall balls 20lb, 10ft
15 box jump 16 in (all previous box jumps have been 12in)
8:31
15 Wall balls 20lb, 10ft
15 box jump 16 in (all previous box jumps have been 12in)
8:31
August 3
6 rounds for time:
10 toes to bar
200m run
16:02. This was first time using new bar setup so was actually off the ground the whole time for toes to bar. Did 3 rounds toes to bar, rest knees to elbows.
10 toes to bar
200m run
16:02. This was first time using new bar setup so was actually off the ground the whole time for toes to bar. Did 3 rounds toes to bar, rest knees to elbows.
July 29
5 rounds for time:
20 air squats
20 straight leg ab mat sit ups (no arm swinging allowed)
6:59
20 air squats
20 straight leg ab mat sit ups (no arm swinging allowed)
6:59
July 18
8 minute AMRAP:
10 air squats
10 press 75lb (sub push press)
4 rounds plus 7 squats. All push press, had to go down to 65lb in second round.
10 air squats
10 press 75lb (sub push press)
4 rounds plus 7 squats. All push press, had to go down to 65lb in second round.
July 16
21-15-9 of:
Double Unders (sub 2 reg jump rope skips)
KB squats
4:22; tried to do 5 DUs each round then switched to regular
Double Unders (sub 2 reg jump rope skips)
KB squats
4:22; tried to do 5 DUs each round then switched to regular
July 15
4 rounds for time:
10 partner assisted chin ups
15 box jumps
10 toes to bar
200m run
17:58. Did 2 chinups by myself first round, 1 the next round, rest were assisted
10 partner assisted chin ups
15 box jumps
10 toes to bar
200m run
17:58. Did 2 chinups by myself first round, 1 the next round, rest were assisted
July 11
Tabata of each exercise below, 1 min rest between sets of tabata.
Squats - 11
Ab mat situps - 10
Pushups - 9 (most of them on my knees)
Squats - 11
Ab mat situps - 10
Pushups - 9 (most of them on my knees)
July 9
10 minute AMRAP:
10 handstand wall up
10 KB swings
200m run
I completed 2.5 rounds. Handstand wall-ups were very difficult...
10 handstand wall up
10 KB swings
200m run
I completed 2.5 rounds. Handstand wall-ups were very difficult...
Monday, July 8, 2013
July 8
Today marks the beginning of a new part of this journey. I have made awesome progress so far on losing fat, gaining muscle, and becoming more fit and healthy. I have lost 27 pounds so far. But I still have another 12 to 15 pounds to go. So I am starting to focus on my diet more. I will be following the Paleo diet with 1 planned cheat day a week for the next month, maybe more.
Breakfast today was 2 eggs, 2 ounces of ham, and a peach.
Morning snack was a banana.
Lunch was a grilled chicken breast and carrots and celery.
Afternoon snack was a pear. I was starving around 4:00 so I agree some celery with almond butter.
Dinner was a grilled pork chop, asparagus, and a peach.
Worked out before dinner.
5 rounds for time:
10 squat cleans with 75lb
10 paralet pushups with feet on the box
Completed in 14:44. It was a rather difficult workout to get through. Legs were toast!!!
Dinner was a grilled pork chop, asparagus, and a peach.
Worked out before dinner.
5 rounds for time:
10 squat cleans with 75lb
10 paralet pushups with feet on the box
Completed in 14:44. It was a rather difficult workout to get through. Legs were toast!!!
Sunday, July 7, 2013
Friday, July 5, 2013
June 30
5 rounds for time:
5 barbel over head lunges 65 lb
15 double unders
8:08; wasted a lot of time trying to do DUs; got 4 of them.
5 barbel over head lunges 65 lb
15 double unders
8:08; wasted a lot of time trying to do DUs; got 4 of them.
June 27
Hang clean Alt. ball tounches
10 1
9 2
8 3
7 4
6 5
5 6
4 7
3 8
2 9
1 10
16:45 65lb for hang cleans
10 1
9 2
8 3
7 4
6 5
5 6
4 7
3 8
2 9
1 10
16:45 65lb for hang cleans
13 June
Was supposed to do a 2 mile run, but only did 1.3 miles. Was too hot and I didn't drink enough water...
11 June
For time:
30 sec chin over bar hang
5 rounds:
12 wallballs (20lb 10ft)
12 double unders
12 knees to elbows
30 sec chin over bar hang
13:31
30 sec chin over bar hang
5 rounds:
12 wallballs (20lb 10ft)
12 double unders
12 knees to elbows
30 sec chin over bar hang
13:31
June 4
3 rounds for time:
5 bear complex (65 lb clean, front squat, push press, back squat, push press, set on ground)
400 meter run
14:02
5 bear complex (65 lb clean, front squat, push press, back squat, push press, set on ground)
400 meter run
14:02
May 28
4 rounds for time:
35 jump rope skips
10 paralet dips with feet on box
5 squat cleans at 65 lb
7:39
35 jump rope skips
10 paralet dips with feet on box
5 squat cleans at 65 lb
7:39
May 16
As many rounds as possible in 10 minutes:
15 squats
15 paralet pushups feet on box
50 meter sprint
Completed 5 rounds plus 7 pushups
15 squats
15 paralet pushups feet on box
50 meter sprint
Completed 5 rounds plus 7 pushups
May 15
5 rounds for time:
8 paralet dips with feet on box
4 paralet lateral cross overs
8 10 lb ball situps
4:39
8 paralet dips with feet on box
4 paralet lateral cross overs
8 10 lb ball situps
4:39
Monday, May 13, 2013
May 13
Warm-up:
15 wall balls 10lb at 10ft
5 rounds for time:
6 clean and jerk 65lb
12 box jumps
Completed in 9:33. Clean and jerks were difficult the last 2 rounds. Had to take a short break after 3.
15 wall balls 10lb at 10ft
5 rounds for time:
6 clean and jerk 65lb
12 box jumps
Completed in 9:33. Clean and jerks were difficult the last 2 rounds. Had to take a short break after 3.
Sunday, May 12, 2013
May 12
Warm-up:
.3 mile run
5 rounds for time:
12 KB swings
12 ab mat butterfly sit-ups
Completed in 5:59. Last 2 rounds of KB swings were hard to hold on to KB.
.3 mile run
5 rounds for time:
12 KB swings
12 ab mat butterfly sit-ups
Completed in 5:59. Last 2 rounds of KB swings were hard to hold on to KB.
May 11
10 rounds for time:
5 strict push-ups
20 4-count jumping jacks
Completed in 11:07, last 3 rounds of push-ups on knees
5 strict push-ups
20 4-count jumping jacks
Completed in 11:07, last 3 rounds of push-ups on knees
May 7
Warm-up:
30 sec plank
3 rounds for time:
40 double unders
20 ab mat situps
10 wall balls @ 20 lb, 8ft
Completed in 9:59
30 sec plank
3 rounds for time:
40 double unders
20 ab mat situps
10 wall balls @ 20 lb, 8ft
Completed in 9:59
May 6
Warm-up:
5 pistols each leg, down movement only
Couple full pistols
8 min AMRAP:
5 squat cleans
10 box jumps
Completed 4 rounds plus 7 box jumps.
5 pistols each leg, down movement only
Couple full pistols
8 min AMRAP:
5 squat cleans
10 box jumps
Completed 4 rounds plus 7 box jumps.
May 4
Warm-up:
10 min double under practice
Tabata of each of the following, 1 min rest between each
Squats
Jumping pull-ups
Butterfly sit-ups
Box handstand push-ups
Min completed: 10, 10, 9, 5
10 min double under practice
Tabata of each of the following, 1 min rest between each
Squats
Jumping pull-ups
Butterfly sit-ups
Box handstand push-ups
Min completed: 10, 10, 9, 5
May 1
Warm-up:
10 squat box jumps
3 rounds for time:
20 squats
20 sit-ups
20 KB lunges
completed in 8:33
10 squat box jumps
3 rounds for time:
20 squats
20 sit-ups
20 KB lunges
completed in 8:33
April 30
Warm-up:
20 squats
10 knees to elbows
Burpees Push-ups
5 25
10 20
15 15
20 10
25 5
Completed in 18:02. Was extremely difficult. Had to take a break in the middle.
20 squats
10 knees to elbows
Burpees Push-ups
5 25
10 20
15 15
20 10
25 5
Completed in 18:02. Was extremely difficult. Had to take a break in the middle.
April 26
Warm-up:
15 wall balls @ 20lb, 8 ft
8 min AMRAP:
5 box squats @ 65lb
5 burpees
10 butterfly sit-ups
Completed 4 rounds plus 2 box squats. Squats were very difficult after the first round.
15 wall balls @ 20lb, 8 ft
8 min AMRAP:
5 box squats @ 65lb
5 burpees
10 butterfly sit-ups
Completed 4 rounds plus 2 box squats. Squats were very difficult after the first round.
April 24
10 sec sprint
10 sec rest
15 sec sprint
15 sec rest
20 sec sprint
20 sec rest
25 sec sprint
25 sec rest
30 sec sprint
1 min rest
10 sec sprint
10 sec rest
15 sec sprint
15 sec rest
20 sec sprint
20 sec rest
25 sec sprint
25 sec rest
30 sec sprint
Covered 0.51 mile, was very difficult
10 sec rest
15 sec sprint
15 sec rest
20 sec sprint
20 sec rest
25 sec sprint
25 sec rest
30 sec sprint
1 min rest
10 sec sprint
10 sec rest
15 sec sprint
15 sec rest
20 sec sprint
20 sec rest
25 sec sprint
25 sec rest
30 sec sprint
Covered 0.51 mile, was very difficult
April 23
10 min AMRAP:
15 KB swings
15 mountain climbers
Completed 7 full rounds plus 3 mountain climbers. Was extremely difficult...
15 KB swings
15 mountain climbers
Completed 7 full rounds plus 3 mountain climbers. Was extremely difficult...
April 20
Completed my first timed 5k race!!! Did it in 34:37. We started way too fast of a pace, the hills about killed me... But I ran the whole time!!!
April 11
4 rounds for time:
15 squats
100m run
15 ball cleans + overhead slams
100m run
15:57, was very difficult to complete.
April 10
AMRAP in 8 minutes:
10 step back prisoner lunges
10 box jumps
I completed 6 full rounds plus 10 lunges and 5 box jumps
10 step back prisoner lunges
10 box jumps
I completed 6 full rounds plus 10 lunges and 5 box jumps
April 9
20 full release push-ups
20 double unders
20 strict push-ups
20 double unders
15 diamond push-ups
15 wall balls
10 feet on box hand stand push-ups
5 divebomber push-ups
5 wall balls
10:51
20 double unders
20 strict push-ups
20 double unders
15 diamond push-ups
15 wall balls
10 feet on box hand stand push-ups
5 divebomber push-ups
5 wall balls
10:51
April 5
6 rounds:
800m run
Up to 2 min rest
I completed it in 41 minutes, with the max of 10 min rest.
800m run
Up to 2 min rest
I completed it in 41 minutes, with the max of 10 min rest.
April 2
AMRAP in 8 minutes:
10 standing longjump
10 medicine ball cleans (land in full squat)
I completed 6 full rounds plus longjumps.
10 standing longjump
10 medicine ball cleans (land in full squat)
I completed 6 full rounds plus longjumps.
Monday, April 1, 2013
April 1
3 rounds for time of:
20 mountain climbers
10 Knees to elbows
15 wallballs (10 lb at 10 ft)
6:05
20 mountain climbers
10 Knees to elbows
15 wallballs (10 lb at 10 ft)
6:05
Sunday, March 31, 2013
March 29
5 rounds for time of:
10 Knees to Elbows
10 Double Unders (or 30 single jump ropes)
10 Squats
5:52, did single jump ropes
10 Knees to Elbows
10 Double Unders (or 30 single jump ropes)
10 Squats
5:52, did single jump ropes
March 25
21-15-9 of
Squat - box jump
Push-ups
6:52
Did 10, 6, 2 normal push-ups; rest were full-release knee push-ups.
Squat - box jump
Push-ups
6:52
Did 10, 6, 2 normal push-ups; rest were full-release knee push-ups.
Sunday, March 24, 2013
March 24
10 minute AMRAP:
5 KB front squats (35 lb)
10 KB swings (35 lb)
15 ab mat sit-ups
8 rounds plus 1 squat
5 KB front squats (35 lb)
10 KB swings (35 lb)
15 ab mat sit-ups
8 rounds plus 1 squat
March 20
40 30lb barbell cleans
40 overhead walking lunges with 10 lb plate
40 ab mat situps
40 lb thrusters
For time
12:51
40 overhead walking lunges with 10 lb plate
40 ab mat situps
40 lb thrusters
For time
12:51
March 11
21-15-9 of KB swings, butterfly ab mat sit-ups, DU (or triple for regular jump rope) for time.
5:55
5:55
March 13
10, 9, 8, ..., 1, 2, 3, ..., 9, 10 of jumping jacks and full release push-ups for time
13:49
13:49
March 9
AMRAP in 10 min:
10 burpees
20 alternating leg lunges holding 10 lb weight overhead
4 rounds plus 5 burpees
10 burpees
20 alternating leg lunges holding 10 lb weight overhead
4 rounds plus 5 burpees
March 5
Warm-up: 10 PVC pipe circles
10 minute AMRAP of:
5 over-head or push presses of 50 lb
10 double unders (or 30 normal)
20 butter fly ab mat sit-ups
Did 4 rounds plus 2 presses
10 minute AMRAP of:
5 over-head or push presses of 50 lb
10 double unders (or 30 normal)
20 butter fly ab mat sit-ups
Did 4 rounds plus 2 presses
Feb 25
Workout at home w/ trainer
21-15-9 of
kettlebell squats (35 lb)
Knees to Elbows
3x jump rope
5:51
21-15-9 of
kettlebell squats (35 lb)
Knees to Elbows
3x jump rope
5:51
Feb 24
Worked out at trainer's. Used his C2 rower set to #5.
Row 500m
10 burpees
Row 350m
15 burpees
Row 250 m
20 burpees
11:35
Row 500m
10 burpees
Row 350m
15 burpees
Row 250 m
20 burpees
11:35
Feb 23
Today was a Tabata Torture session. Tabata session of squats, sit-ups, and full release push-ups (tabata of each) with a minute rest between each session. Score is the lowest number of reps completed in a round.
10 squats
8 sit-ups
5 push-ups
10 squats
8 sit-ups
5 push-ups
Monday, February 18, 2013
Feb 18
Today was back to running!!! I ran 2 miles, taking a short break after each .5 mile. Was actually very proud of myself for making it through this. I didn't think there was any way I could do it...
Sunday, February 17, 2013
Feb 16
Today's workout wasn't as awful as yesterday. I was surprised how difficult the ball slams got towards the end...
As Many Rounds as Possible (AMRAP) in 12 minutes of:
5 pull-ups (used the elastic band for assistance)
30 jump rope skips
15 ball slams (10 lb ball)
I did 7 complete rounds plus one pull-up.
As Many Rounds as Possible (AMRAP) in 12 minutes of:
5 pull-ups (used the elastic band for assistance)
30 jump rope skips
15 ball slams (10 lb ball)
I did 7 complete rounds plus one pull-up.
Feb 15
Today's workout was pretty insane. Have I mentioned that I hate burpees???
5 rounds of:
10 ball cleans (10 lb ball)
10 knees to chest
10 burpees
10 kettle bell swings (35 lb kettle bell)
10 weighted lunges (25 lb weight)
Total time 21:57
5 rounds of:
10 ball cleans (10 lb ball)
10 knees to chest
10 burpees
10 kettle bell swings (35 lb kettle bell)
10 weighted lunges (25 lb weight)
Total time 21:57
Thursday, February 14, 2013
Feb 13
Today's workout was pretty difficult. I still have a hard time doing pushups.
5 ring pushups
10 squats
Repeat 10 times. Total time 8:43.
5 ring pushups
10 squats
Repeat 10 times. Total time 8:43.
Tuesday, February 12, 2013
Feb 11
Worked out with the trainer again today. Today's workout was:
20 wallballs with a 10lb ball, throwing it 8 feet high
40 jump rope skips
20 sit-ups on the ab pad
Repeat 5 times
Total time 14:44
My legs were dying by the end of this!!
20 wallballs with a 10lb ball, throwing it 8 feet high
40 jump rope skips
20 sit-ups on the ab pad
Repeat 5 times
Total time 14:44
My legs were dying by the end of this!!
Sunday, February 10, 2013
Feb 10
Today's workout was 21-15-9 of dumb bell thrusters (10 lb) and assisted pull-ups. Total time 6:34
Saturday, February 9, 2013
Feb 9
Today's workout was running. And it was cold and windy, not much fun... but I did it anyway!!!
5 minute warm-up walking
Run 300 meters 1:31
Walk/rest 1 min
Run 250 meters 1:22
Walk/rest 1 min
Run 200 meters 0:59
Walk/rest 1 min
Run 150 meters 0:53
Walk/rest 1 min
Run 100 meters 0:42
Total time (excluding warm-up) 10:36
5 minute warm-up walking
Run 300 meters 1:31
Walk/rest 1 min
Run 250 meters 1:22
Walk/rest 1 min
Run 200 meters 0:59
Walk/rest 1 min
Run 150 meters 0:53
Walk/rest 1 min
Run 100 meters 0:42
Total time (excluding warm-up) 10:36
Thursday, February 7, 2013
Feb 7
Workouts continued today.
Today was As Many Rounds As Possible (AMRAP) of the following in 8 minutes:
10 palm strikes to the punching bag (alternating hands)
10 elbow strikes (alternating arms)
10 toes to bar (T2B) which is really more like knees to abs right now
12 kettlebell swings with 35 pounds
I did 5 complete rounds, then everything down to the kettlebell swings, completed 6 of them. My hands were hurting, I guess from doing pull-ups yesterday then hanging from the bar today. And abs did not want to cooperate either...
Today was As Many Rounds As Possible (AMRAP) of the following in 8 minutes:
10 palm strikes to the punching bag (alternating hands)
10 elbow strikes (alternating arms)
10 toes to bar (T2B) which is really more like knees to abs right now
12 kettlebell swings with 35 pounds
I did 5 complete rounds, then everything down to the kettlebell swings, completed 6 of them. My hands were hurting, I guess from doing pull-ups yesterday then hanging from the bar today. And abs did not want to cooperate either...
Feb 6
Trainer made an appearance today. It was not fun...
Today's exercise was pull-ups and squats. I can't do normal pull-ups yet, so doing them on angle for now. Had to do 1 pull-up then 1 squat, 2 pull-ups then 2 squats, ... all the way up to 10 each, then count back down to 1.
Total time: 11:51.
Today's exercise was pull-ups and squats. I can't do normal pull-ups yet, so doing them on angle for now. Had to do 1 pull-up then 1 squat, 2 pull-ups then 2 squats, ... all the way up to 10 each, then count back down to 1.
Total time: 11:51.
Tuesday, February 5, 2013
Feb 5
I had planned to workout today, but the trainer called in sick. And it is my birthday, so I think it will be another off day! Back to the grind tomorrow...
Sunday, February 3, 2013
Feb 3
Today's workout was run .25 mile, walk .25 mile repeat 6 times. This sucked pretty badly. I still hate running... I came closer than I ever have before to just quitting in the middle of a workout. But I didn't, and I made it!!!!!!! Now I am looking forward to my off day tomorrow.
Splits
| Intervals | Pace (min/mi) | Elevation (ft) |
| 5:00 (warmup) | 17:08 | -13 |
| 0.25 mi (fast) | 8:28 | 0 |
| 0.25 mi (slow) | 16:24 | -0 |
| 0.25 mi (fast) | 8:29 | 0 |
| 0.25 mi (slow) | 18:11 | 0 |
| 0.25 mi (fast) | 10:38 | -0 |
| 0.25 mi (slow) | 19:08 | 1 |
| 0.25 mi (fast) | 10:27 | -0 |
| 0.25 mi (slow) | 18:21 | 0 |
| 0.25 mi (fast) | 10:43 | 0 |
| 0.25 mi (slow) | 18:46 | 0 |
| 0.25 mi (fast) | 9:47 | 1 |
| 0.25 mi (slow) | 19:40 | 9 |
| 5:00 (cooldown) | 21:38 | -0 |
| 0:27 (extra) | 21:43 | 0 |
Feb 2
I was pretty terrified of today's workout.
60 pushups (I did 10 normally, 35 on knees, then 15 using the wall)
40 situps (did them with the sandbag under my butt)
30 standing lunges each side
10 kettlebell swings with 35 pound
60 burpees (had to do the pushup part on my knees)
Total time 20:06
Have I mentioned how much I absolutely hate burpees!!!!! They are the worst thing in the world. But I somehow managed to persevere and complete the workout. I then laid on the couch for an hour and didn't move.
60 pushups (I did 10 normally, 35 on knees, then 15 using the wall)
40 situps (did them with the sandbag under my butt)
30 standing lunges each side
10 kettlebell swings with 35 pound
60 burpees (had to do the pushup part on my knees)
Total time 20:06
Have I mentioned how much I absolutely hate burpees!!!!! They are the worst thing in the world. But I somehow managed to persevere and complete the workout. I then laid on the couch for an hour and didn't move.
Saturday, February 2, 2013
Feb 1
Back to working out today.
3 sets of:
400 m run
15 burpees
15 knees to elbows
Total time 15:33
This workout was very difficult for me to get through. Had to stop a couple of times during each of the burpee and knee to elbow exercises. I never thought I would say this, but the running was the easiest for me to do.
3 sets of:
400 m run
15 burpees
15 knees to elbows
Total time 15:33
This workout was very difficult for me to get through. Had to stop a couple of times during each of the burpee and knee to elbow exercises. I never thought I would say this, but the running was the easiest for me to do.
Jan 31
Today was another off day. I did pretty well with the diet during the day, but then went out to eat. Had an awesome hamburger and fries.
Wednesday, January 30, 2013
Jan 30
Today is an off day for exercise so that will be a nice break. I am going to start keeping better track of what I am eating and how I am feeling.
Breakfast at 7:45 - egg beaters with ham and a mandarins orange cup. Still pretty hungry afterwards.
8:45 - There is junk food everywhere at work today!! I passed on the donuts and sausage rolls, ate a banana instead.
10:45 - hungry again. Ate some baby carrots.
Breakfast at 7:45 - egg beaters with ham and a mandarins orange cup. Still pretty hungry afterwards.
8:45 - There is junk food everywhere at work today!! I passed on the donuts and sausage rolls, ate a banana instead.
10:45 - hungry again. Ate some baby carrots.
Tuesday, January 29, 2013
Jan 29
Today was a little better on the food front. I had a turkey wrap for lunch, much better than the salad yesterday. We had tacos for dinner, probably not the best thing but could have been much worse. I did at least eat some corn with them. And lettuce and salsa on the tacos, so that was several vegetable servings!!!
I am starting to see some major body improvements, so that is very encouraging!!! I guess this working out thing is paying off!!
Worked out today with the trainer again. When he told me what today's workout would be, I honestly did not think there was any way I would be able to complete all of it. But I did!!! I was very proud of myself. And I didn't take too many breaks along the way even. I'm guessing I am going to be quite sore tomorrow. At least it is an off day!!
Today's workout was:
50 sit-ups
40 squats
30 kettlebell swings with 35 lb
20 push press with 15 lb
10 full release push-ups (lift hands and feet off ground at bottom of each push-up)
Total time: 8:41
I am starting to see some major body improvements, so that is very encouraging!!! I guess this working out thing is paying off!!
Worked out today with the trainer again. When he told me what today's workout would be, I honestly did not think there was any way I would be able to complete all of it. But I did!!! I was very proud of myself. And I didn't take too many breaks along the way even. I'm guessing I am going to be quite sore tomorrow. At least it is an off day!!
Today's workout was:
50 sit-ups
40 squats
30 kettlebell swings with 35 lb
20 push press with 15 lb
10 full release push-ups (lift hands and feet off ground at bottom of each push-up)
Total time: 8:41
Jan 28
I tried to stay on the diet a little better today, even had a salad for lunch. I still don't like salad... I had a hamburger for dinner, minus the bun and with a side of mixed vegetables. It really doesn't bother me too much to not eat the bun. But I really miss the french fries with it....
Today's workout was 100 meter sprints. Sprint 100 meters, then walk for a minute, repeat 5 times. I have never really tried to "sprint" before. Gotta start somewhere... I actually wasn't that miserable after this workout.
Sprint 1: 24.4 seconds
Walk 1: 59.8
Sprint 2: 22.8
Walk 2: 1:00.4
Sprint 3: 22.3
Walk 3: 1:02.5
Sprint 4: 22.7
Walk 4: 1:00.6
Sprint 5: 24.0
Total time: 5:59.9
I then walked .3 mile cool-down
Today's workout was 100 meter sprints. Sprint 100 meters, then walk for a minute, repeat 5 times. I have never really tried to "sprint" before. Gotta start somewhere... I actually wasn't that miserable after this workout.
Sprint 1: 24.4 seconds
Walk 1: 59.8
Sprint 2: 22.8
Walk 2: 1:00.4
Sprint 3: 22.3
Walk 3: 1:02.5
Sprint 4: 22.7
Walk 4: 1:00.6
Sprint 5: 24.0
Total time: 5:59.9
I then walked .3 mile cool-down
Sunday, January 27, 2013
Jan 27
Today was another workout with the trainer.
Warmup:
30 jumprope swings
As many reps as possible in 15 minutes of:
10 knees to chest (on the pullup bar)
10 cleans with a 20 pound wall ball
250m row
I completed 5 reps plus 4 knees to chest
I have been eating better this week, but went shopping this morning and plan to really stick to the plan this week. Started off the day with an egg, red pepper, and ham omelet. It was pretty good.
Warmup:
30 jumprope swings
As many reps as possible in 15 minutes of:
10 knees to chest (on the pullup bar)
10 cleans with a 20 pound wall ball
250m row
I completed 5 reps plus 4 knees to chest
I have been eating better this week, but went shopping this morning and plan to really stick to the plan this week. Started off the day with an egg, red pepper, and ham omelet. It was pretty good.
Jan 25
Today was a workout provided by the trainer.
5 sets of:
10 kettlebell swings
100m run
10 burpies - had to do the pushups on my knees
I did it in 11:05. Then I walked .33 mile for a cooldown.
5 sets of:
10 kettlebell swings
100m run
10 burpies - had to do the pushups on my knees
I did it in 11:05. Then I walked .33 mile for a cooldown.
Jan 24
Back to the 5k training program today. Today was 60 seconds of running fast followed by 90 seconds of walking, repeat 8 times.
Training Plan: Beginner 5K
| Intervals | Pace (min/mi) | Elevation (ft) |
| 5:00 (warmup) | 15:10 | -13 |
| 1:00 (fast) | 7:51 | 6 |
| 1:30 (slow) | 13:14 | -7 |
| 1:00 (fast) | 7:50 | 6 |
| 1:30 (slow) | 16:09 | -4 |
| 1:00 (fast) | 8:10 | 1 |
| 1:30 (slow) | 18:41 | 3 |
| 1:00 (fast) | 8:07 | -5 |
| 1:30 (slow) | 18:03 | 5 |
| 1:00 (fast) | 9:35 | -5 |
| 1:30 (slow) | 18:09 | 0 |
| 1:00 (fast) | 9:22 | 5 |
| 1:30 (slow) | 15:29 | -6 |
| 1:00 (fast) | 9:28 | 4 |
| 1:30 (slow) | 18:48 | 0 |
| 1:00 (fast) | 8:37 | -3 |
| 1:30 (slow) | 17:56 | 6 |
| 3:00 (extra) | 20:53 | 7 |
Jan 23
Today was the first workout with my trainer.
Warmup:
25 kettle bells
3 sets of:
10 squats
10 pushups
1/3 mile run (Run from the house and do the top loop of the track then back to the house)
Time:
15:05
I really thought I might die at the end of this workout.
Warmup:
25 kettle bells
3 sets of:
10 squats
10 pushups
1/3 mile run (Run from the house and do the top loop of the track then back to the house)
Time:
15:05
I really thought I might die at the end of this workout.
Jan 21
Today's goal was 1.5 miles run/walk.
Training Plan: Beginner 5K
| Intervals | Pace (min/mi) | Elevation (ft) |
| 5:00 (warmup) | 14:52 | -13 |
| 1.50 mi (slow) | 13:06 | 13 |
| 0:39 (extra) | 17:37 | 0 |
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