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.