4-8-11

0600, CrossFit ISI 5 min amrap 165# squat clean 165# jerk 16, yuck 35# weighted chin up 3x5 GHD situp 3x8

Thur, 4-7-11

run 1 mile (7:00) 50 TTB 100 BE run 1 mile (7:30) broke TTB and BE into 5 sets

Wed, 4-6-11

7 rounds 5 hspu 10x185# d/l for 4 rounds, 15x50# KBS 3 rounds 5 dead hang pullup 20 du ~16 dip 3x8

Tue, 4-5-11

21-15-9 50# single arm DB snatch, l and r pullup ~8:30 PP 5-3-1+ 150-175-190(3) clean 3-3-3+ 140-160-185(5)

Mon, 4-4

Rest

Sun, 4-3-11

Rest cleaned up around house all day, boys did awesome in soccer game, al scored two and blake one, cloudy and breezy

Sat, 4-2-11

4 rounds 10 x 95# snatch 10 clap pushup 25 butterfly abmat situp

Fri, 4-1-11

strength

clean

5-5-5

135-150-170

dead

3-3-3+(10)

225-250-280

PP

3-3-3

140-160-180

Thur, 3-31-11

1100, downtown ran hills on allen parkway, ~30 minutes, gorgeous weather

Wed, 3-30-11

strength

Lynne

97 reps

horrible

6 sets

6 x 45# DB press

6 TGU

metcon 30 burpees 25 DB bent row 50 DB swing 50 situp 30 hang power clean 50 back extensions run 800 ~18 minutes used 45# DBs

Tue, 3-29-11

Rest

Mon, 3-28-11

1045, downtown jogged downtown and along buffalo bayou, 35M

Sun, 3-27-11

1700, garage strength push press 5-5-5+ 135-150-170(5) dead 5-5-5+ 205-235-265(10) B scored a goal in soccer game. Lilly went to the game which they loved.

Sat, 3-26-11

1030, CrossFit ISI metcon 5 rounds 15 x med ball clean 15 x WB ~9:30. Quads incredibly sore. Boys birthday party at Pearland Rec Center

Fri, 3-25-11

Rest mowed yard

Thur, 3-24-11

1200, downtown y

metcon
fat helen
run 1200
63 swings, 50# KB
18 pullup
run 800
42 swings
12 pullup
run 400
21 swings
6 pullup

~25 minutes, yuck

Wed, 3-23-11

1100, downtown



36 minute jog, from downtown Y to allen pkwy and montrose, getting hot out there already.

Tue, 3-22-11

metcon



3 rounds

30 45# KB swing

20 burpee

10 pullup



~11 minutes, stretched and rolled



max rounds in 12 minutes

8 x 65# DB bench

8 x 135# front squat



6 rounds

Mon, 3-21-11

Rest

beautiful weather, enjoyed talking with parents at soccer practice, B did not work out, bad headache

Sun, 3-20-11

Warrior dash in Conroe with Kenny Ward and fam, muddy train wreck, legs D-E-A-D, boys wiped from SB, Al actually fell asleep in car on way home which is HIGHLY unusual, lost alternator belt and engine almost overheated but managed to make it home without major damage

a

Sat, 3-19-11

Rest

garage sale at Rileys then to Radio Music Theater in PM

Fri, 3-18-11

strength

snatch

5-3-1+

100-115-130(2)

heavy

metcon

9-7-5

135# OHS

dead hang pullup

30# weighted dip

5:55

Thur, 3-17-11

2000, garage

5 rounds
3 dead - 255-265-275-285-295
6 hspu

amy
5 rounds
farmers walk with 40# DBs
10 push press with 45#
20 mountain climbers

Last few days

just a few WODS as we have been busy dealing with kitchen remodel, spring break. Tooks boys to Chinquapin with mom and dad and had fun as usual.

Sat
4 rounds
run 400
30 box jump
15 sandbag ground to ovh

Wed
pullups on minute

13, had to do several rounds dead hang

Wed, 3-9-11

1730, pearland Y

sprint 100M
rest 90 sec

ran with BC class, son-of-a-bee-sting I am slow

Tue, 3-8-11

Rest

Jogged around neighborhood ~25minutes after boys went to sleep

Mon, 3-7-11

2000, garage

metcon
20 clap pushup
20 dead hang pull
15 hspu
20 x 135# clean
run 550

did not time, broke up everything but not too badly

Sun, 3-6-11

1130, garage

strength
bench
3-3-3+
185-210-235(10)


squat
3-3-3+
210-240-270(8)

metcon
4 rounds
7 x 245# d/l
6 dead hang pullup
5 squat clean with 65# DBs

gorgeous day, alex scored goal in soccer game, played outside tons with Lilly. She is doing much better at night, knock on wood.

Fri/Sat

Rest

brought Lilly home, she is an adorable mess. Rodeo on Sat, fun as usual but the wind blew an absolute gail, pretty cold.

Thur, 3-3-11

2000, garage

strength
snatch
3-3-3+(6)
95-10-120

metcon
5 rounds
45# BB ovhd walking lunge
21 burpees

didn't time, steady pace throughout

Wed, 3-2-11

1730, Pearland Y

5 rounds
5 strict pullups
5 weighted dips, 45#
10 OHS, 115#
10 TTB
15 incline board situps

~22. all pullups, dips, ohs unbroken, only first two sets of ttb and situps unbroken, got pretty tough.

Tue, 3-1-11

Rest

Mon, 2-28-11

Rest

Sun, 2-27-11

1630, garage

strength
snatch
5-5-5
95-100-115

metcon
max in 12
run 400
3 x 285# deadlift

5 rounds, felt decent. Also jogged a mile or so around neighborhood with Alex while he as riding his bike and ran up and down field during their soccer game.

Sat, 2-26-11

1100, garage

metcon
5 rounds
400M sandbag run, 45#
12 x 24" box jump
9 x PP w/ 60# DBs
6 sandbag clean, 100#
rest ~3 minutes

averaged around 4:20-4:30. last round went under 4 minutes, boys took turns riding bikes with me to keep me company on SB run

had last bball game of year, boys each scored a basket, they both had a great year, it was a fun group of little guys to coach

Fri, 2-25-11

1100, garage

strength
bench press
5-5-5+
170-195-220(10)

metcon
12 min AMRAP
5 strict pullup
20 double under
5 clap pushup

11 rounds

Thur, 2-24-11

Rest

slow jog around neighborhood, 25 minutes

Wed, 2-23-11

1730, Pearland Y

metcon
annie
5:54

3 rounds
run 800
rest 2.5 to 3 minutes

max rounds in 10 minutes
30 yard bear crawl
5 jumping lunge each leg
30 yard bear crawl
5 pushup

Tue, 2-22-11

2045, garage

strength
squat
5-5-5+
195-225-250(10)

l-sit
3x20 sec

15-12-9-6-3
hspu
horizontal row

Mon, 2-21-11

Rest

Sun, 2-20-11

1130, garage

metcon
21-18-15-12-9
95# power snatch
wb
abmat situps

~21 min, subbed abmat situps for GHD. First 2 rounds did 3 sets per snatch, then two, all wb unbroken.

First soccer game, boys did not get a break so they were gassed but had fun, then came home and played outside for two hours.

Enjoyed wonderful sunday tradition of AFV then extreme makeover home edition before bed, great way to end the wknd as a fam.

Sat, 2-19-11

Rest

Fri, 2-18-11

1900, garage

metcon
5 rounds
run 400
20 burpees
15 x 50# db bent row

~25:30. Burpees not fast but more or less unbroken, only did last set of rows unbroken. A muthr bleeper.

Thur, 2-17-11

Rest

Wed, 2-16-11

1730, Pearland Y

metcon
5 rounds
15 X 40# DB split clean
pullups (15 kip, 10 dead hang, 5 L, 10 dead hang, 15 kip)

~13. grip killer, all pullups ugly and broken except first set. all cleans unbroken

max rounds in 15 minutes
10 med ball pushups
7 step ups on park bench each leg
run~60 meters

not sure how many rounds, nice and simple, good to be outside

also did some plank variations, towel drags during warmup

Tue, 2-15-11

2030, garage

metcon
21 x 225# dead
run 400
15 x 225# dead
run 400
12 x 225# dead
run 400
9 x 225# dead
run 400

~15. first night wkout in I don't know when, not too bad. all deads unbroken.

Mon, 2-14-11

Rest

Sun, 2-13-11

1730, backyard

150 WB for time
~8:30

played with boys at country side park, beautiful day finally.

amy's wod
strength
3x5 d/l @ 65#
3x5 press @ 10# DBs

metcon
75 WB for time
forgot to time

ran a mile or so with boys while they were riding bikes.

Sat, 2-12-11

1500, garage

strength
front squat
5-5-3-3-3
185-195-205-215-225

elevated hspu
5x3

beautiful weather finally, played outside all day. Both boys scored a basktet in their game. Went to casa in evening while Amy drove to Livingston to get John and Heidi.

Fri, 2-11-11

1000, garage

metcon
5 rounds
15 x 55# swing
15 x 95# clean
15 x 24" box jump

~18 minutes, just went slow, did not push too hard but still difficult

Thur, 2-10-11

Rest

Feeling a little better. Below freezing yet again, getting old.

Wed, 2-9-11

Rest

Still feeling yucky

Tue, 2-12-11

Rest

sore throat, cold coming on

Mon, 2-7-11

0540, Pearland y

metcon
5 rounds
row 500M
7 x 135# thruster

~21 minutes, rows were 141, 3x1:51, 1:49, all thruster unbroken

Sun, 2-6-11

1630, Frankie Carter

5 rounds
10 chinups
20 hand release pushups

around ten minutes

jogged home maybe 4 miles, death march, very windy

Thur - Sat

Rest

hard freeze, plus feeling lazy, light jog with boys on Sat. Blake scored two baskets in the bball game.

Wed, 2-2-11

1730, Pearland Y

BC WOD
- tabata jump rope
- tabata mash up(squats and situps)
- FGB protocol
thruster, 40#DBs
plank
ovhd lunge
jump rope
burpee

Marathon Good Luck Video

Thanks to all involved, especially John and Heidi, for putting this amazing good luck video together for Amy.

http://heinemen.blogspot.com/?zx=71ea41c4dfd46155

Tue, 2-1-11

Rest

still so sleepy from wknd, fell asleep on couch at 9PM and crawled in bed at 11:30. A woke us up at 5:45 and slept with Amy until time for school and I just went on to work.

Back at it tomorrow.

Mon, 1-31-11

Rest

"I got this"

Every time I watch Hoosiers and I hear Jimmy Chitwood say "I'll make it" in the huddle before taking the final shot, I get chills up and down my spine.

Every time I think of what Amy did the day of the 2011 Chevron Houston Marathon, I suspect I will get similar chills.

She was nervous prior - not feeling the best in the days leading up to the race, two bad nights sleep in a row, major weather issues, typical anxiety for a first time marathoner, not too mention she has pretty much figured out she hates running. And in typical fashion the day of she was as cool as cool can be. A total gamer. Mattie "Ice" Ryan meet my wife.

I saw her at multiple points throughout the race and she and the other ladies were cruising in spite of the rain. Good to see, but it was still early and you never know how you are going to handle that last 10K, or so I have been told. Our plan was for me to be at 18, which I was, to replace G2 and potentially run with her b/c this is where she thought her running partners might leave her behind. Basically at Chimney Rock and Woodway. Anyway I am standing at the corner with Laura Butler and we see her in the distance. Mind you I have dropped off all my gear to her parents and am ready to pound out 6-7 miles, stretched and ready to go and be mr superhero supportive hubby. They reach where we are standing, and before I can even open my mouth to ask if she needs me, she raises her hand (never breaking stride) and says "I got this." Total goosebump moment. And it wasn't even so much what she said, which ruled, but how she said it - behind the words were a strength and pride and determination I have been luck enough to witness time and time again.

I stood there just kind of in awe as she hollered over her shoulder to bring her ipod and they kept on keeping on. I filled the bottles, grapped the IPOD, and hauled buns to catch up with them at which time I asked her if she was sure she didn't need me, and before the words had finished leaving my lips, I realized I didn't have to ask. I never should have doubted, this was classic Amy. A basket case in preparation, just nails when it counts. Totally calm, totally confident, a rock on game day. Dude it was just awesome, really took my breath away.

I am so proud of her for what she accomplished, for finishing with a great time, and so thankful to her for reminding me yet again why I love and admire her - beautiful, strong willed, 100% integrity, and beneath all the worrying and second guessing and self doubt is a strength and confidence and peace that just blows me totally away. Said it before, can't say it enough, she is my rock. I am lucky and humbled.

I love you Amy Lee!! I am so proud of you for all your hard work and all you accomplished. Thank you for providing me with an inspirational moment I will never forget!!

(Crap - now the banner for this blog might have to change - CFIT VQ - I GOT THIS. At a min if I ever open a CF box it will be all over the walls and t-shirts!!)

(BTW she is also proud she passed a CFitter wearing a Fit as FU## t-shirt right at the end!!)

Sat, 1-29-11

1200, garage

strength
snatch
5-3-1+
110-125-140

dead
5-3-1+
230-260-290(9)

dead good, had more but lost grip. snatch a disaster, need to regroup, trying to much weight too fast.

metcon
3 rounds
10 x 225# dead
50 double unders

a little less than 6 minutes, did this right after strength work, pooped still.

Fri, 1-28-11

1400, garage

strength
OHS
5-3-1+
140-160-180(9)

press
5-3-1+
130-145-160(3)

front squat
4x5
185-195-205-215

hspu
5x7

all pretty good but the press was a dissapointment and big step in wrong direction.

Thur, 1-27-11

Rest

Wed, 1-26-11

0530, Pearland Y

metcon
3 rounds
run 800
20 pullups
20 swings, 60#

22 minutes of misery, ugly
800s - 6:00 min pace, 2 7:00 min pace with break at 400M
pullups unbroken
first and third swings unbroken

Tue, 1-25-11

0600, Downtown Y

strength
clean
5-3-1+
150-175-195(5)
first two sets felt great, should have gotten 1-2 more at 195#

bench
5-3-1+
195-220-245(8)

squat
3-3-3
275-285-295

50# weighted dip
3x6
pause at btm

calf raise
3x8

stretched and rolled throughout

Mon, 1-24-11

Rest

Sun, 1-23-11

1600, garage

strength
snatch
3-3-3+
105-120-135(4)

dead
3-3-3+
215-245-275(10)

metcon
5 rounds
6 ground to ovhd with ~100# sandbag
20 abmat situps

did not time, maybe ten minutes or so. The sandbag was a muthr bleeper, situps easier than I thought.

Also played outside with boys a lot, took Blue for a walk.

Sat, 1-22-11

1600, garage

metcon
5 rounds
5 wall climbs
3 TGU R - 45#
3 TGU L - 45#
20 box jump, 24"

~24, in the words of chris spealler, the wall climbs got spicey quick. TGUs were tough, but what a great exercise, banged out the jumps more or less unbroken

Fri, 1-21-11

0545, Pearland Y

strength
press
3-3-3+
120-135-155(5)

OHS
3-3-3+
135-150-170(10)

seated calf raise
3x8

l-sit
3x25 sec

metcon
5 rounds
row 250
3 x 60# weighted dip

~10 minutes, avg ~1:40 pace on the 500M split

Thur, 1-20-10

Rest

20 YEARS!!!!!!!!!!!!!! I LOVE YOU BABE!!!!!!!!!

Wed, 1-19-11

0600, Downtown Y

strength
bench
3-3-3+
180-205-230(10)

clean
3-3-3+
140-165-185(5)

jogged 12 minutes

1730, Pearland Y
metcon
did 10 minutes of BC wod
max rounds in 15 minutes
5 manmakers (25#)
15 situps

did some stretching and planks as well

Tue, 1-18-11

0545, Pearland Y

metcon
10 hspu
15 x 250# d/l
25 box jump
50 pullups
100 WB
200 DU
ran horse carrying med ball

~24 minutes, very sluggish, pullups and WB ate my lunch.

Mon, 1-17-11

Rest

Sun, 1-16-11

1500, garage

strength
snatch
5-5-5+
95-110-125(7)

dead
5-5-5+
200-230-260(15)

back squat
5-5-5
225-255-275

Sat, 1-15-11

1600, garage

metcon
5 rounds
7 clap pushup
10 x 135# power clean
run 200M

~14:00. Did everything unbroken, could have been worse.

Fri, 1-14-11

1400, garage

strength
press
5-5-5+
110-130-145(7)

OHS
5-5-5+
125-140-160(10)

HSPU
3x5

tried some hand stand walks but wrist did not cooperate

Thur, 1-13-11

Rest

Wed, 1-12-11

0530, Pearland Y

strength
clean
5-5-5+
135-150-175(7)

bench
5-5-5+
165-195-220(9)

pullup
5-5-5+
35-40-45

metcon
tabata jump rope, half doubles, half singles

50 situp
40 wallball
30 alternating lunge
20 mountain climbers
10 burpees
20 mountain climbers
30 alternating lunge
40 wallball
50 situp

Tue, 1-11-11

Rest

Mon, 1-10-11

0530, Pearland Y

metcon
run 400
15 pullups
50 squats
15 pullups

15 minutes, ran 6:00 mile pace on 400s

Sun, 1-9-11

1500, garage

max rounds in 20 minutes
5 x 115# push jerk
10 x 55# DB swing
10 x 24" box jump

11 rounds, kept slow but steady pace.

Sat, 1-8-11

1100, garage

Metcon
Randy
75 power snatches for time

4:50, PR, previous best 5:30 Oct of '09.

Fri, 1-7-11

1800, neighborhood

Metcon
Ran 1 mile (~7:10) after jogging around neighborhood with boys while they road bikes.

Thur, 1-6-10

Rest

Wed, 1-5-10

1730, Pearland Y

metcon
max rounds in 8 minutes
4 hspu
8 swings, 60#
12 v-ups

not sure how many rounds but kept pretty steady pace, everything unbroken.

finished with double unders and planks

Tue, 1-4-11

0530, Pearland Y

metcon
Barbara
5 rounds
20 pullups
30 pushups
40 situps
50 squats
rest 3 minutes

3:07, 3:54, 4:14, 5:19, 4:47. Slight PR. Crashed hard in round 4 but came back ok. Boys first day back at school after awesome xmas break.

Mon, 1-3-11

1600, garage

metcon
FGB

never fun. subbed jump rope for row, ~280-290 on reps but used 24" box.

Sun, 1-2-11

rest

Sat, 1-1-11

Metcon

5 rounds with 50# DBs
5 deadlift
5 hang cleans
5 push press
5 squat

5:25

Fri, 12-31-10

strength
snatch
5-3-1+
110-125-135(5)

deadlift
5-3-1+
225-255-285(10)

hspu
6x5

had dinner with butlers then went back to their house to play Wii, fun. Boys doing great riding bikes.

Thur, 12-30-10

Rest