again

Long work day, so no probodx.

30 min run = 5.35km (3.32 mi)
.4 increases (8.0-11.2)

2 miles @ 18:28

just a run

Long day at work and didn't get home until almost 8. Decided to skip pbx but get the run in.

no probodx

30 min = 5.22km (3.24 mi)
.4 increases (7.6-11.0)

2 miles @ 19:00

squats and shrugs

1200: 33 minute ocean swim. (350 strokes out, 350 strokes back)

Tried using a nose clip as the saltwater starts to sting my nasal passages. It seemed a lot more difficult to get any air so after about 150 strokes I pulled it off and finished the swim without. Much more comfortable breathing.

1900: mobility

bs: 1 x 100 x 30#
db shrugs: 1 x 50 x 30#

sauna x 15 min

A light-ish WOD before the rest day. As the weight goes up I'm sure it'll be more challenging.

pbx and run

Long days at work this last week so haven't had the time or energy to do wod's. Today first one all week.


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
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
22 min (cut out legs)

30 min = 5.15km (3.20 mi)
.4 increases (7.6-10.8)

Switching gears just a bit on the run. Gonna start upping the distance a bit more each run to see if I can make better gains without hurting myself. Right now I feel really strong and the pace increase is painfully slow. Fingers crossed.

squats

0900: 10 min yoga

1200: 31 min ocean swim
320 strokes out
310 strokes back

1900:
mobility
bs: 1 x 100 x 20
db shrugs: 1 x 50 x 25
sauna 15 min

pbx and run

1200: 23 min ocean swim. 250 strokes out, 235 strokes back.

1900: 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
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
- leg circles
- side kick
29 min (no leg weights)

30 min = 5.11km (3.17 mi)
.4 increases (7.6-10.6)

10 min @ 10.8kph

dbbp

Just noticed I forgot to post my WOD from yesterday on the CFC page or here. Oh well. To catch up:

mobility

dbbp
1 x 100 x 5
1 x 100 x 10
1 x 100 x 15
1 x 50 x 20
(5 min rest between sets)

sauna 15 min