Gym work out

It rained it poured and then the sun came out.

Either way it was too soggy to be outside.

WOD

Rower 30 Strokes hard recover X 5 (forgot the timer and the machine's is broken)

Deadlift 135lb 5-5-5-5-5

GHD situps 20-20-20
Push ups 20-20-20
Jumping Dips 20-20-20
25lb renegade rows 10-10-10

Weekend Warrior

5/12/2009

I went to park and took advantage of the fitness course.

5 Rounds
50 swings 24kg
10 Burpees
25 Box Hops
10 Pull ups

Time 30:19
(pull ups were jumping, strict, attempts at kipping, basically chin over bar.)

5/10/2009

1.5 hour mountain bike ride
I still had a lot of funk in my legs from the race and squats earlier in the week. It was all about fun and outdoors. The trails here are awesome.

Grinding

5/07/2009 which in my world is 5/08/09

Warm up

2bl 24kg
1. Squat Ladders (5)
2. Plyo Push Up Ladder (5)
3. Lunge Ladders (5L 5R)
4. Hand stand push up attempts (Ha ha ha) Substituted walk ups Ladder (5)
5. 2bl Presses Ladder (5)

25 Russian Twists
25 shredders

Short Walk to Cool Down

A little GS work

To get back into the groove and test the tendons I did some GS work today.

5 sets of 2 minute LCCJ @16kb 30 seconds of rest between sets.

1-20reps
2-16reps
3-14reps
4-19reps (controlled breathing better here)
5-21reps (balls to the wall)

4 minute rest

2 minute L & R Snatch
L-29
R-32

2bl 16kg swings
1 minute 32
1 minute 31
1 minute 33

Cool down run on a treadmill. The legs are still feeling the run so only about 10 minutes at a slow pace. (.75 mile)

1/2 Marathon

Today I ran a half marathon

http://results.active.com/pages/searchform.jsp?posted_p=t&sort=p_place_division&rsID=77430&firstName=Justin&lastName=Thomas&queryType=arbitrary&page=1&numPerPage=25#hot_links

2 hours 22 minutes and 11 seconds

I ran with friends which was really cool and fun. I enjoyed exposing someone to their longest run and first "race". I truly miss the City of Pittsburgh and my friends. It is a great town filled with great people. Although it may be doom and gloom it is still a cool place to run through.

For the fitness aspect of this. I did not train specifically for this about all I put out were a few confidence runs to see if I could muster this. So stepping up to the plate with a less than ideal platform was a testament to the Turko House of Pain. I think it may have been endorphins but, where us halfers split I said I could do the full course. I had some left in the tank.

Issues: Woke up late no coffee!!!! It also caused a mishap in normal morning bowel movements which resulted in a rest stop at one of the courses lovely porta johns. I caused a 15 minute time delay in our finish.

Thanks Luke and Jeff it was a good time.
I can thank Kim and Jason for the Pasta Too experience. Pasta was the key.