Andrew's Workout Blog

20101230 Mid day Recovery

awf206 — Thu, 30 Dec 2010 06:16:50 +0000

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

awf206 — Thu, 30 Dec 2010 06:15:04 +0000

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

24:35

it’s a mind fuck

20101229 Murph

awf206 — Wed, 29 Dec 2010 05:54:52 +0000

murph

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

20101228

awf206 — Tue, 28 Dec 2010 15:50:47 +0000

10 Run

frogman’s xmas

awf206 — Sun, 26 Dec 2010 15:32:09 +0000

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

Sealfit.com

5 miler/PT

awf206 — Sun, 26 Dec 2010 01:07:05 +0000

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

awf206 — Wed, 01 Dec 2010 16:37:40 +0000

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.

awf206 — Tue, 30 Nov 2010 03:45:25 +0000

20101129 X-Mas PC

awf206 — Tue, 30 Nov 2010 03:17:56 +0000

another day down and feeling better. got a PR in squat feeling stronger!

20101129

awf206 — Tue, 30 Nov 2010 02:30:58 +0000

Squat
3-3-3-3-3

3 Rounds:
40 1 Arm DB Power Snatch (35/25)
30 Weighted DB Lunges (35/25)
20 DB Push Press (35/25)
10 Weighted Sit Ups (35/25)
(Sit ups are done with one dumbell extended overhead)

255 (pr) for 3
17:31 rx

this was lots of FUN!

my ass is twitching like a vegas stripper