Lifestyle, Nutrition and Health blog

Workout Log

Saturday, October 29

Saturday, October 29

MetCon “Run BMC” 200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m […]

Friday, October 28

Friday, October 28

Morning Enduro 8.5km run Skill/Lift Strict Press 3×5* @ 70# 1×14@70# MetCon “Sasquatch” 21-18-15-12-9-6-3 Sumo Deadlift High Pull, 55 Push Press, 55 Time: 5:15 – unbroken   Lift Back Squat  3×5* @155# 1×16@155# Gymnastics Accessory/Mobility 10 Jefferson curls (light) 1:30 Straddle fold (pancake) 0:45 Bridge hold […]

Thursday, October 27

Thursday, October 27

Morning Endurance Row, row, row….project Kelley learns to row. 10 min row, working on stroke rate, 2 mins at each stroke rate (18, 24, 30, 24, 30 s/m) 4 rounds 1. 2314m 2.2314m 3.2315m 4.2278m Total: 9,221m Today my focus was to pay attention only […]

Wednesday, October 26

Wednesday, October 26

Morning Endurance “Row Pyramid” 1-2-3-4-5-5-6-5-4-3-2 minutes *Rest 1:00 between intervals. Maintain a consistent, moderate pace throughout. Total: 40 mins of rowing Distance: 9,887m  Well, if you look closely you will see that I royally fucked that pyramid up. Accidentally added an extra 5 min segment […]

Tuesday, October 25

Tuesday, October 25

Lift EMOM for 10 minutes 3 Power Cleans + 2 Front Squats + 1 Split Jerk @125#    MetCon AMRAP 6 minutes 1000m Row Max reps Burpees in remaining time 47 burpees   Lift Snatch Technique Practice a) 3×3 Snatch Balance (light) – 35, 65, 85# b) 3×3 Tall […]

Monday, October 24

Monday, October 24

Morning Enduro 7.7km run Skill/Lift Front Squat 4×5* @125 + 15 Still just a real bag-o-shit at squats.  MetCon BernierStrong 300m Row 40 Double unders 5 BMU 6 HSPU 7 Power Snatch, 65 8 OH Squats, 65 9 Burpees 4 Rounds Time: 19:16 – All […]

Saturday, October 22

Saturday, October 22

MetCon Fraser Valley Throwdown Mash-up with Alana Event #1: Competitive Team AMRAP 8 minutes 5 Front Squats, 95# 4 S2OH 3 OH Squats 11 rounds + 9 reps Event #2: Competitive Indie + 1000m Row 1000m Row 50’ OH Walking Lunges, 25# 20 Burpee Box Jumps, 20″ 20 C2B […]

Friday, October 21

Friday, October 21

Morning Endurance 8.4km run   Lift Deadlift 3×5+ @ 205# + 13 reps MetCon AMRAP 16 minutes 4 Bar Muscle ups 8 Power Snatches, 75# 16 Box Jump Overs, 20″ Total: 8+2  (all sets unbroken…but slow) This went way better than anticipated. BMU’s are starting to click, I […]

Wednesday, October 19

Wednesday, October 19

Morning Enduro 3x300m at moderate pace 1x800m at easy pace 3x400m at moderate pace 1x800m at easy pace 3x500m at moderate pace 1x800m at easy pace 3x600m at moderate pace 1x800m at easy pace *Rest 1 minute b/t sets. Total: 8600m Will I ever get […]

Tuesday, October 18

Tuesday, October 18

Skill HS progressions 0:30 Wall-facing Handstand Hold *Advanced – Shoulder taps 0:30 Pike (sit) stretch 0:30 Plank *Advanced – Plank-to-Press 0:30 Bridge hold 3 Rounds   MetCon EMOM for 15 minutes (5 Rounds) 1) 10 Deadlifts @ 135# 2) 10 Weighted Step-ups 2×35# 3) 20 Wallballs This was fine, […]