run

run

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers *new*
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling *new*
- knees to chest
- scissors
- leg circles
- side kick
- kick backs
- squat & reach (again)
28 min

30 min = 5.08km (3.15 mi)
.4 increases (7.6-10.5)
20 min @ 10.6

So officially back to the furthest I've run using this progression. Was a bit skewed when I used the mph treadmill and jumped ahead. Still feels good, like I could make bigger jumps but am staying patient and allowing for the slow increments to build me up and reduce the chance of injuring myself.

squats

Decided to do some light higher rep stuff, so…

mobility

db squats
1 x 100 x 3kg db (13.2lbs)

This was unbroken, although slow. I'll increase a kg per db until I run out of those, then move on to the lbs db's, but the jumps are bigger.

db shrugs
1 x 10 x 50
1 x 10 x 55
1 x 10 x 60
1 x 10 x 65

swim x 500m
12:17

sauna 10 min
steam 5.5 min

run

run

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk *new*
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist *new*
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly *new*
- single arm circles
- swimmer
- forward bell lift
- knees to chest
- scissors
- leg circles
- side kick
- kick backs
- squat & reach (again)
28 min

30 min = 5.07km (3.15 mi)
.4 increases (7.6-10.5)
18 min @ 10.6

bench press

mobility

dbbp
1 x 10 x 20
5 x 5 x 55

This was light on purpose. Will see how a gradual increase feels.

one-arm db swings (ea side)
1 x 10 x 20
1 x 10 x 25
1 x 10 x 30
1 x 10 x 35
1 x 10 x 40
1 x 10 x 45
1 x 10 x 50

swim 500m
11:07

sauna: 10 min
steam: 5 min

run

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in *new*
- figure 8
- back curl-ups (forgot)
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- single arm circles
- swimmer
- forward bell lift
- knees to chest
- scissors
- leg circles
- side kick
- kick backs
- squat & reach (again)
25 min

30 min = 5.06km (3.14 mi)
.4 increases (7.6-10.5)
16 min @ 10.6

dbps

mobility

dbps x 100 x 60#
11:07

Yep. Added almost 2 minutes to my time with only a 5# increase in weight. Too many short breaks. Need to suck it up and power through. We'll see how it goes next week.

crunches x 25
reverse crunches x 25
plank x 4 x 25

500m swim
10:43

Slower than last time and also hurt more. I'm sure the above WOD didn't help. Will try to relax more next time and see what happens.

Sauna: 10 min temp from 40-47 (104-116)
Steam: 5 min 50 (122)

Steam room was a bit too hot after the sauna. Will have to adjust it down to around 45 (113)

DBSP

mobility

dbsp w/ 1 min rest
1 x 5 x 25
1 x 5 x 30
1 x 5 x 35
1 x 5 x 40
1 x 5 x 45
1 x 5 x 50
1 x 5 x 55 (heavy!)

hspu
1 x 5

Probably should have swam afterward but forgot until 1/2 way through WOD, so just skipped. Need to up the hspu as well.

Run

Finally getting a full WOD in on the day it's supposed to be. Of course tomorrow I have to work on my weekend so will be off schedule for a day or two.

run

probodx
- ball routine
- curl-ups
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- single arm circles
- swimmer
- knees to chest
- scissors
- leg circles
- side kick
- kick backs
- squat & reach (again)
24 min

Finished adding all the basic exercises to the pbx routine. Still using a 5# db for the exercises that require weight. Now going to start adding the basic+ exercises.

The kph treadmills were all full so went on the mph calibrated one. Swagged my pace and got a decent increase in overall distance.

30 min = 5.08km (3.16 mi)
started 4.6mph (7.4kph)
Increased .3mph every minute until 6.5mph (10.4kph)
Last 12min @ 6.6mph (10.62kph)

dbps

Missed the last couple of days of WODs due to long days on the range in brutal heat. Not quite as acclimated as I thought! Forced myself to do the wod below.

mobility

dbps x 100 @ 55# (alt hands)

9:10

Pleased with my sub 10 performance as last time was over 11 with same weight. Next week I'll bump this up to 60# db's. I'm sure it will be epic suck.

PBX

probodx
- ball routine
- curl-ups
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- single arm circles
- swimmer
- knees to chest
- scissors
- leg circles
- side kick
- kick backs *new* (did wrong)
- single leg squat
- wall squat
- squat & reach (again)
forgot to time

no run: knee hurt

dumbbell bench press

mobility

dbbp x 6
20-75#
1 x 6 x 80 (4)

Added a rep per set from last time I did this. Ended up crapping out on the set with 80#. I'll stick with 6 reps again next time I do this one and try to get higher.

abs:
crunches 1 x 25
reverse crunches 1 x 25
plank 3 x 25 (changing sides)

swim (leisurely):
1 x 500m :10:04
2 x 20m underwater

I'll stick with just 500m for the rest of this month. Might try to go a bit faster but not really too concerned about time, just distance.

work grind

Missed a few WODs because of some early / long days at work. Made sure to get one in today as I'll miss tomorrow for sure.

probodx
- ball routine
- curl-ups
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- single arm circles (forgot!)
- swimmer
- knees to chest *new*
- scissors *new*
- leg circles
- side kick
- single leg squat
- wall squat
- squat & reach (again)
20 min

30 min = 5.05km (3.13 mi)
.4 increases (7.6-10.5)
10 min @ 10.6

Only marginally further (in km) even with a 6 min jump on the total 10.6kph time. I guess I'll make the jumps .2kph all around instead of .1 and see how that goes.

back at it

Took a nice little vacation while the family was visiting. Other than a few walks and some swims, was nice and relaxing. Back to the grind today.

mobility

dbps x 100 x 50# (alt arms)

11:20

Took too much rest during the sets. Obviously metcon is sucking. I think I'll stick with this weight again and try to get time under 10 min. before increasing weight.

run

Missed a couple of WODs. Family made it and have been enjoying the time together.

probodx
- ball routine
- curl-ups
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- single arm circles
- swimmer (forgot!)
- forward bells lift *new*
- knees to chest *new*
- inchworm
- leg circles
- side kick
- single leg squat
- wall squat
- squat & reach (again)
(didn't time it)

30 min = 5.04km (3.13 mi)
.4 increases (7.6-10.4)
.1 increase (10.4-10.5
5 min @ 10.6

Still no distance progress. Crazy and frustrating at the same time. What will happen at 6 min?