Squat
205, 215, 225, 235, 245, 255 (lifetime PR by 5#s)
3 RFT:
Run Chateau hill
10 Box Jumps w/ 40# DBs
20 abmat situps
8:52
Saturday, September 17, 2011
Friday, September 16, 2011
Welcome Back. 9.16.11 Columbia Hill & Columbia Park Loop
I have dropped off the proverbial blogging face of the earth...but it is time for a come back!! Without further ado, here's my workout today:
Run Columbia Hill: Bottom to Thousand Oaks.
8:33
Rest 10 minutes
Run Columbia Park Loop.
6:09
Notes: The Columbia Park Loop is a PR from the last time I ran it 5/1/11 with a 6:27 when I was fresh. Definitely put in some strong effort on the run today.
I have had an injured left shoulder for about 6 weeks...no serious pain, and never pain when working out (when I'm warmed up and the blood is flowing). But it hurt consistently when not working out by simply raising my arm in front of me, especially palm facing up. I finally got it through my skull to take care of myself. I'm committed to resting it for at least 2 weeks, and to doing mobility work. After almost a week of rest it is already feeling much better and I no longer have pain, only a slight twinge here or there.
Run Columbia Hill: Bottom to Thousand Oaks.
8:33
Rest 10 minutes
Run Columbia Park Loop.
6:09
Notes: The Columbia Park Loop is a PR from the last time I ran it 5/1/11 with a 6:27 when I was fresh. Definitely put in some strong effort on the run today.
I have had an injured left shoulder for about 6 weeks...no serious pain, and never pain when working out (when I'm warmed up and the blood is flowing). But it hurt consistently when not working out by simply raising my arm in front of me, especially palm facing up. I finally got it through my skull to take care of myself. I'm committed to resting it for at least 2 weeks, and to doing mobility work. After almost a week of rest it is already feeling much better and I no longer have pain, only a slight twinge here or there.
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