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20101230 Mid day Recovery

Pyramid
1-10-10-1
Pullups 110
Pushups 220
2-20-20-2
abs of choice 330
3-30-30-3
Flutter Kicks 100
Leg Levers 100
8 count body builders 25
Neck exercises 40
1
Run
Run:3 miles<21min
Run:3 miles<21min

20101230 AM PT

10-rds of 20-sit-ups, 30-leg levers, 50-four count flutter kicks

24:35

it’s a mind fuck

20101229 Murph

murph

1-mile run, 100-pull-ups, 200-push-ups, 300-squats, 1-mile run.

20101228

10 Run

frogman’s xmas

  • 100 Dead Hang Pull-ups
  • 250 Push-ups
  • 500 Sit-ups
  • Run 3 miles

Sealfit.com

5 miler/PT

ran 5 miles in 45 min.  just coouldnt warm up enough.  will be happy when all this cold weather leaves :)

 

also did an abs workout

10 x 50 flutterkicks and 50 leg levers

20101201

3 miles running (1.5 r/1.5j)

so far this week i have thrashed my legs up pretty bad and need to shake out the lactic acid in my lower body.  last few weeks have been thinking a lot about how i get through WOD’s and feel that there is a method to the madness.  i am focusing on one evolution at a time.

 

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