Still Working On Me

Sunday, July 1, 2012

WOD Sunday, July 1, 2012

Running:
- 0:33:20 || 2.9 mi || 11:22.9 min/mi (+252 pts)
Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Pull-Up:
- 10 reps (+82 pts)
- 10 reps (+82 pts)
- 10 reps (+82 pts)
Hang Clean:
- 10 reps (+44 pts)
- 10 reps (+44 pts)
- 7 reps (+47 pts)
Seated Barbell Shoulder Press:
- 10 reps (+52 pts)
- 10 reps (+55 pts)
- 10 reps (+55 pts)
Barbell Incline Bench Press:
- 10 reps (+48 pts)
- 10 reps (+55 pts)
- 10 reps (+55 pts)
Seated Cable Row:
- 10 reps (+27 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Push-Up:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)

A bit lax on updating as of late due to a well needed vacation. I've signed up for a fall triathlon so it's back in the pool and back on the bike.
I managed to ride about 8 miles yesterday and in return my bike (Nash) got a bath.
My weight held steady during vacation week, despite a couple of pizza dinners at Bugsy's and a wing dinner at Murphy's Grand Irish Pub. All of the walking around Washington DC must have helped to keep the scale in check.

Bugsy's Pizza Restaurant and Sports Bar on Urbanspoon

Monday, June 25, 2012

WOD Saturday, June 23, 2012

Running (treadmill):
- 0:02:30 || 0.25 mi (+14 pts)
- 0:02:30 || 0.25 mi (+14 pts)
- 0:02:30 || 0.25 mi (+14 pts)
- 0:02:30 || 0.25 mi (+14 pts)
- 4 times Circuit with planks, push-ups and body weight squats
Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 4 times Circuit with planks, push-ups and body weight squats
Push-Up:
- 15 reps (+22 pts)
- 15 reps (+22 pts)
- 15 reps (+22 pts)
- 15 reps (+22 pts)
- 4 times Circuit with planks, push-ups and body weight squats
Body Weight Squat:
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 4 times Circuit with planks, push-ups and body weight squats
Hammer Dumbbell Curl:
- 30 lb x 10 reps (+19 pts)
- 30 lb x 10 reps (+19 pts)
- 30 lb x 10 reps (+19 pts)
Triceps Pushdown - Rope Attachment:
- 50 lb x 10 reps (+10 pts)
- 50 lb x 10 reps (+10 pts)
- 50 lb x 10 reps (+10 pts)

WOD Sunday, June 24, 2012

Elliptical Trainer:
- 0:20:00 (+79 pts)
- http://runkeeper.com/user/SWF/activity/97257238
Push-Up:
- 20 reps (+30 pts)
- 20 reps (+30 pts)
- 20 reps (+30 pts)
Dumbbell Lunges:
- 10 reps (+28 pts)
- 10 reps (+28 pts)
- 10 reps (+28 pts)
Sit-Up:
- 20 reps (+10 pts)
- 20 reps (+10 pts)
- 20 reps (+10 pts)
Woodchoppers:
- 10 reps (+16 pts)
- 10 reps (+16 pts)
- 10 reps (+16 pts)

WOD Monday, June 25, 2012

Running (treadmill):
- 0:02:30 || 0.25 mi (+14 pts)
- 0:02:30 || 0.25 mi (+14 pts)
Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Body Weight Squat:
- 15 reps (+9 pts)
- 15 reps (+9 pts)
Push-Up:
- 15 reps (+22 pts)
- 15 reps (+22 pts)
Dumbbell Lunges:
- 10 reps (+28 pts)
- 10 reps (+28 pts)
- 10 reps (+28 pts)
Dumbbell Bench Press:
- 10 reps (+78 pts)
- 10 reps (+78 pts)
- 10 reps (+78 pts)
Cable Crossover:
- 15 reps (+12 pts)
- 15 reps (+13 pts)
- 15 reps (+13 pts)
Triceps Pushdown:
- 10 reps (+15 pts)
- 10 reps (+17 pts)
- 10 reps (+17 pts)
Front Cable Raise:
- 10 reps (+10 pts)
- 10 reps (+10 pts)
- 10 reps (+10 pts)
Standing Biceps Cable Curl:
- 10 reps (+18 pts)
- 10 reps (+20 pts)
- 10 reps (+20 pts)

Saturday, June 23, 2012

WOD Friday, June 22, 2012

Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Body Weight Squat:
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
Cable Pull Through:
- 10 reps (+23 pts)
- 10 reps (+26 pts)
- 10 reps (+26 pts)
Dumbbell Step Ups:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
Triceps Pushdown - Rope Attachment:
- 10 reps (+15 pts)
- 10 reps (+17 pts)
- 10 reps (+17 pts)
Barbell Shrug:
- 10 reps (+29 pts)
- 10 reps (+53 pts)
- 10 reps (+53 pts)
Dumbbell Side Bend:
- 10 reps (+30 pts)
- 10 reps (+30 pts)
- 10 reps (+30 pts)
One-Arm Kettlebell Swing:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Machine Chest Fly (Pec Deck):
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)

Thursday, June 21, 2012

WOD Thursday, June 21, 2012

Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Barbell Incline Bench Press:
- 10 reps (+48 pts)
- 10 reps (+51 pts)
- 10 reps (+55 pts)
- 10 reps (+59 pts)
Face Pull:
- 10 reps (+28 pts)
- 10 reps (+34 pts)
- 10 reps (+34 pts)
Standing Biceps Cable Curl:
- 10 reps (+18 pts)
- 10 reps (+20 pts)
- 10 reps (+20 pts)
Bent Over Two-Dumbbell Row:
- 10 reps (+43 pts)
- 10 reps (+43 pts)
- 10 reps (+43 pts)
Seated Barbell Shoulder Press:
- 10 reps (+48 pts)
- 10 reps (+52 pts)
- 10 reps (+52 pts)
Walking:
- 0:50:06 || 3.6 mi || 14:05.4 min/mi (+201 pts)

Monday, June 18, 2012

Staying Creative

Just some ideas......

WOD Sunday, June 17, 2012

Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Dumbbell Lunges:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Hang Clean:
- 5 reps (+37 pts)
- 10 reps (+44 pts)
- 10 reps (+44 pts)
Dumbbell Step Ups:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
Body Weight Squat:
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
Cable Crossover:
- 10 reps (+11 pts)
- 10 reps (+12 pts)
- 10 reps (+12 pts)
Barbell Incline Bench Press:
- 10 reps (+48 pts)
- 10 reps (+48 pts)
- 10 reps (+51 pts)
- 10 reps (+55 pts)
- 5 reps (+50 pts)
Barbell Deadlift:
- 10 reps (+68 pts)
- 10 reps (+95 pts)
- 10 reps (+95 pts)
- 5 reps (+92 pts)
Pull-Up:
- 10 reps (+82 pts)
- 10 reps (+82 pts)
- 10 reps (+82 pts)

WOD Monday, June 18, 2012

4 Circuits
    Plank:
        60 sec (+21 pts)
    Running (treadmill):
        0:03:00 || 0.25 mi (+11 pts)
    Body Weight Squat:
        15 reps (+9 pts)
    Push-Up:
        10 reps (+15 pts)

4 Circuits
    Push-Up:
        10 reps (+15 pts)
     Body Weight Lunge:
        10 reps (+12 pts)
    One-Arm Dumbbell Deadlift:
        10 reps (+38 pts)
    Plank:
        60 sec (+21 pts)

4 Circuits
    One-Arm Dumbbell Snatch:
          10 reps (+32 pts)
    One-Arm Kettlebell Swing:
          10 reps (+33 pts)
    Push-Up:
          10 reps (+15 pts)

Saturday, June 16, 2012

WOD Friday, June 15, 2012

Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Dumbbell Lunges:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Dumbbell Bench Press:
- 10 reps (+78 pts)
- 10 reps (+89 pts)
- 10 reps (+89 pts)
- 10 reps (+95 pts)
Dumbbell Step Ups:
- 0 lb x 10 reps (+15 pts)
- 0 lb x 10 reps (+15 pts)
- 0 lb x 10 reps (+15 pts)
Face Pull:
- 10 reps (+28 pts)
- 10 reps (+34 pts)
Lat Pulldown:
- 10 reps (+20 pts)
- 10 reps (+23 pts)
Body Weight Squat:
- 10 reps (+6 pts)
- 10 reps (+6 pts)
Seated Barbell Shoulder Press:
- 10 reps (+52 pts)
- 10 reps (+52 pts)
- 10 reps (+55 pts)
Standing Dumbbell Triceps Extension:
- 10 reps (+21 pts)
- 10 reps (+22 pts)

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