090730 - ocean swimming

swam in the ocean for 30 minutes and said goodbye to maui

WOD 090729 -- DB thrusters, burpees

Swam in the ocean for 45 minutes.

21-15-9 reps of:

• DB thrusters (50 lbs)
• Burpees
  

090726 -- DB Linda

Dumb bell Linda in the hotel weight room.

10-9-8-7-6-5-4-3-2-1 reps of:

• DB dead lift (2 x 50 lbs)
• DB bench press (2 x 45 lbs)
• DB clean (2 x 40 lbs)

19 min 30 sec

WOD 090725 -- running

Today I ran up the Maui coast again. Running in sand really gets your heart rate up. It was very humid and hot but breezy. I couldn't feel the heat until I stopped running or moved into high elevation away from the shoreline. I ran for about 30 minutes south to Wailea, rested 10 minutes, and then ran back with frequent breaks.

WOD 090723 -- DB KB

100 incline push ups
20 DB swings 35 lbs
29 DB clean and press, 25 lbs
30 DB swings, 50 lbs
30 DB clean and press, 50 lbs

Didn't sleep last night or eat today. ugh.

WOD 090722 -- Cindy

In 20 minutes, as many rounds of:

• 5 pull ups
• 10 push ups
• 15 squats

16 rounds

I also swam for 20 minutes in the ocean and ran about 1 mile.

090721 -- running on the coast

This morning I went running on the coast again for about 45 minutes. I stopped pretty often to climb lava rocks and seawalls, taking the Teddy Roosevelt approach. Man its beautiful here.

WOD 090720 -- weights and swim

warm up
50 lat pull downs (100 lbs)

30 weighted row burpees:

• push-up
• RH supine DB row (25 lbs)
• LH supine DB row (25 lbs)
• push-up
• DB clean (50 lbs)
  
• DB jerk (50 lbs)

I also did a few 45 lbs DB bench but my right shoulder felt really unstable.

then i went down to the ocean and swam for about 20 minutes. the undertow was strong.

090719 -- running on the coast of maui

this morning i woke up at 5:30 AM, got my ipod and heart rate monitor, and ran up the SE coast of Maui (Kihei) for about 45 minutes, then turned around and ran back. Man is was beautiful, mild weather, not too hot, the sun was just coming up. I usually don't run that far but i just kept wanting to see what was around the next bend. I also climbed out on a strand of lava rocks and watched the ocean.

touch rugby 090716

played two touch matches. we had 12 guys so didnt play many minutes. had a few nice passes for tries.

WOD 090716 -- kettle bells

kettle bells:

• 50 double unders
• 50 push ups
• 20 KB swings 935 lbs)
• 30 KB clean and press (35 lbs)
• 30 KB swings (65 lbs)
• 30 KB clean and press (65 lbs)
  

WOD 090715 -- Elizabeth

"Elizabeth"

21-15-9 reps of:

• squat cleans (135 lbs)
• dips

17:12. ugh.

WOD 090713 -- weighted pull ups, dips

Today I did:

• 25 weighted pull ups (25 lbs)
• 25 weighted dips (25 lbs)
• 15 chin ups
• 25 dips

I also practiced hand stands.

WOD 090711 -- mini spartan

Terry N came over and we worked out in the backyard.

50 reps of:

• double unders
• 10 ls medicine ball rotations
• 95 lbs thrusters
• 95 pound straight leg dead lift
  

Touch rugby 090709

played 2 touch matches. we lost the first on a last second try and one the second. we need our horses. i felt lethargic.

WOD 090709 -- KBs

3 rounds of:

• 10 KB swings (35 lbs)
• 10 KB clean and press (35 lbs)

2 rounds of:

• 10 KB swings (65 lbs)
• 10 KB clean and press (65 lbs)
  

WOD 090706 -- pull ups / dips

5 rounds of:

• 10 dead hang pull ups or chin ups
• 10 bar dips
  

WOD 090705 -- spartan 200 8)

for time:

• 50 dead lifts, 135 lbs
• 50 push ups
  
• 50 24" box jumps
• 50 KB clean & press, 35 lbs

15 minutes

WOD 090704 -- more kettlebells

more kettle bells. it felt good today and my shoulder was fine.

5 rounds of:

• 5 KB clean and press (left hand) 35 lbs
• 5 KB clan and press (right hand) 35 lbs
• 10 KB swings (65 lbs)
  

090702 -- rugby practice

played 3 15 minute touch matches. i felt like i ran pretty well. it was hot as usual. i scored a few long tries.

WOD 090702 -- kettlebells

I did some kettle bell work in the backyard this morning.

5 rounds of:

• 10 push ups
• 10 65 lbs kettle bell dead lift
• 10 35 lbs kettle bell swings
• 10 35 lbs kettle bell press (5 right, 5 left)
• 4 35 lbs kettle bell get-ups (2 right, 2 left)

220 reps total with no warm up. Felt pretty good except for the 100 degree weather.

WOD 090701 -- Little totals

Nothing felt good about this one.

• Squat: 10 x 135, 5 x 185, 5 x 225, 3 x 245, 3 x 245
• Push press: 135 x 5, 135 x 3, 115 x 5 (ouch my shoulder hurts)
• Dead lift: 135 x 10, 185 x 5, 225 x 5, 275 x 3, 275 x 3