Sun - 2/19 - Southern 6k Trail Run

Finished in 33.51 for 9.02 pace. 4th Age Group.

Sat - 2/18 - Run 3.0 miles

Ingleside 3.0 miles - 23.34 - 7.51 pace

21 pull ups (8)

Wed - 2/15 - run 3.1 miles

Run 3.1 miles - no watch

Tues - 2/14

10 mins - 199 kettle bell
100 crunches

Mon - 2/13 - run 1.0

5 rounds of:
dips 10
box jumps 12

then,
bench 5x5 @ 135

run 1.0 miles

later, 3x20 + 12 pushups

Sun - 2/12

5 rounds of:
20 burpees
4 pullups
10 situps
15:40
run 0.4 (driveway to corner)

Thurs - 2/09

push ups (50) - as many sets of 20 as possible.
2 sets + 10
quite sad!

Wed - 2/08 - run 2.5 miles

wu) 0.5
5 rounds of:
600 meters (on treadmill @ 6.40)
12 squat thrusters w/ 25# dumbells

Sun - 2/05 - run 2.0

run 2.0 miles
then,
5 rounds of:
dips 10
overheads 15
shoulder raise machine 20

Sat - 2/04

10/9/8/7/6/5/4/3/2/1 of:
Deadlifts @ 135#
Bench @ 95#

then,

4x12 box jumps @ Y
4x10 knee ups

Sun - 1/29 - run 4.0

run 2.0 - 15.49 w/ 2 0.1 hills @ 5.0 incline
100 push ups in 5.56
run 2.0 - 15.22 w/ 2 0.0 hills @ 5.0 incline

Sat - 1/28

I started a semi-CrossFit program today. Today was 20 pullups followed by 15 log flips. Rest 2 minutes then a 3 set cycle of 15 kettle bell swings, 45" of jump rope, and 15 ft walking pushups w/ 10 lbs. Finished with 3/10 mile run. 21 total minutes. 4 minutes for the pullups.

20 pullups
15 log flips
3 times:
15 kettle bell
45" jump rope
15 ft walking pushups w/ 10 lbs
3/10 mile run
21 minutes

This morning - 189.6 lbs