Thursday

Crossfit and yoga tonight.

CFDC: warm up
10 squats 1 push up
9 squats 2 push ups
8 squats 3 push ups etc down to one

6 X two minute drill
2 min. on 2 min. off
as many rounds as possible of the workout below in each two minute period. I was paired up with Dale.

5 reps 135 dead lift
5 burpees

1st round
3 cycles

2nd round
3 cycles

3rd round
3 cycles

4th round
3 cycles

5th round
2 cycles

6th round
2 cycles

I felt my energy drop off big time after the 4th round. Staying light on my deadlifts to work on form and not push it too much until form is perfect. I don't want a repeat of last years injury

after class I drove up to Bethesda for Winnie's yoga class.

Wednesday

10 reps(?), 3x thru

Shoulder Dislocates
Push-ups

10 reps(?), 3x thru

Max Pull-ups
Squats
Supermans
Samson Stretch


45 lbs. DB

25 reps
20 reps
15 reps
10 reps
5 reps

1-Arm DB Snatches (both left & right)
Jumping Squats
Sit-ups

Tuesday

Tuesday. Ran 5 miles at lunch.

Sunday crossfit class

4 rounds of 10 Shoulder Dislocates, 10 squats, 10 dive bomber push-ups, and 10 scorpions. Then we went straight into some chaos style madness with the workout of the day:

800m Block Run

30-20-10 reps of

Thrusters
KB Swings
Box Jumps
Pull-ups

You could go in whatever order you want as long as you followed the rep scheme.

Monday November, 17 2008

4.5 mile run on the mall at lunch. Interval sprints on the way back off 100 meters at a 80 stride out pace.

Sunday, Nov. 16 2008

Crossfit class in the AM. worked on snatches and then a conditioning workout at the end rotating 9 65lbs. thursters, 6 pullups, 12 burpees, and 15 situps. the thursters, pullups and situps were fine and almost easy. the BURPEES SUCKED. I hate burpees as they make me want to puke.

90 min. Yoga class at night.

lunch run with jv of 5+ miles. it is starting to get cold but after a mile or two, I was all work and enjoyed it. still some good leaves on the trees. very pretty if crips weather outside.

tonight at WSC: randome shoulder press workout
5 sets of barbell presses at 95 pounds
4 sets of push press
3 sets of push jerk (need to work on form)

Thurday lunch run. w/ JV

too nice out to go for a short one so we did a 7.5. out to the Lincoln and then down to the Potomac past the Kennedy Center and back.

Monday evening workout

stair workout with Joe

100 burpee pyramid 16:24

3 time up the stairs (double step sprint)
3 times single step sprint
2 times backwards stair walk.

mixed in with the Gtown football team and Tuba Steve on the stairs.

Sunday workout

with No Fun and Dangerous at John Q. Park

50 burpee pyramid
100 push up pyramid

100 meter run
200 meter run
300 meter run
200 meter run
100 meter run

1 lap running backwards
2 x 30 vaulting over balance beam. as man reps as possible in 30 seconds
1 lap running backwards

Wednesday workout

1 hour of sevens at Tenley.

quick evening workout since there was no time during the day for a excercise break.

abs:
2x
25 crunches
25 left crunches
25 right crunches
50 bicycle kicks

5 sets db flys and pullups

just a light one tonight. I haven't done a chest workout in long long time.

random mix workout

at work gym today.

random mix

50 mountain climbers
3x 50 jump rope - 10 renegade row
7 pullups
1000 meter row
7 pull ups
4 rounds of 7 reps 35 pound thruster - 7 burpee
7 pull ups
5 sets of 7 reps 95 lbs clean and press
7 burpee
7 pull ups
5 burpees
7 pullups

Great Intro

Monday stairs

Early dinner with Rob N. and Misato Saiki at Malaysian place on M street. Great catfish in curry sauce.

Workout.

25 min. just walking up and down the exorcist stairs with Joe.

Walk around Gtown campus and then back to the stairs for a short one:

6 times:

20 pushups

run up the stairs and back.

Sunday workout

Good CFDC workout Sunday AM. worked on clean and jerks which are an exercise I need to work on for explosive power. I think they will help with the quick burst I am trying to work on in sprinting and rugby sevens. I partnered with Tom using the B class weight.


Workout: In teams of two, complete 7 rounds of...
7 Clean & Jerks
7 Burpees
7 Pull-ups
Weight Classes for the Clean & Jerks

Men:
A = 135 lbs
B = 95 lbs
C = 75 lbs

Women:
A = 75 lbs
B = 65 lbs
C = 45 lbs

RESULTS!
Tom: 17:35
Chris R.: 19:15
David 19:50
Ben: 20:06
Mark: 22:35
Steve 22:40
Ewunike/Mike: 24:09
Maiko/Ami: 26:27


Yoga class at night. Tough after CFDC but much needed. The hips and hamstrings are getting better but still need much work.

Personally I'm always ready to learn, although I do not always like being taught.
Sir Winston Churchill

Valencia

Took these photos in the old city of Valencia, Espana last summer 8/2007. Valencia is known as the home of Paella.

Valencia (Spanish: Valencia [baˈlenθja];[1] Valencian: València [vaˈɫɛnsia]) is the capital of the Spanish autonomous community of Valencia and its province. It is the third largest city in Spain. It forms part of an industrial area on the Costa del Azahar.
The estimated population of the city of Valencia proper was 810.064 as of 2007 official statistics. Population of the metropolitan area (urban area plus satellite towns) was 1,738,690 as of 2007.

Monday -Tuesday - Wednesday

Day off today.

Tuesday I can't make CF so I will meet up with JV for a 6 mile lunch time run on the mall.

Wednesday rugby sevens. Pull ups and core work to follow the rugby.

If you see a difference between where you are and where you want to be, consciously change your thoughts, words, and actions to match your grandest vision. . . . It will involve . . . a massive move to consciousness. What you will find out if you undertake this challenge is that you've spent half your life unconscious.--Neal Donald Walsch

Saturday June 21, 2008

9am at the stairs with Maiko after a 6 hour happy hour at Jaleo with the folks from work. I think Jamie puked. :)

Worked all the booze out of my systems after a 7 hour sleep with..

15 times up the exorist stairs
with 10 push ups at the end of each trip up.
also added in maybe 5 sets up pullups during the workout.

We didn't go at a crazy pace but got a solid workout in for sure. Maiko did great for a newbie on the stairs.

39 min 43 seconds


we mixed it up with joggin up the stairs, sprinting, and lunge walking.

After the workout I went up to Bethesda to help Winnie train a stroke victim. My job was to lift him out of the wheelchair and into the pool.