11:00 AM

Greenlake

3 x 1600 w/5 mins recovery

Marc - 6:24, 6:10, 6:04,

Serena - 7:42, 7:48, 7:53

Jim - 7:57, 8:14, 8:35

5:45 AM

3-mile time trial

Miriam - 24:58

6:00 PM

Greenlake

4 x 400 (timed) w/1 min rest then 200 w/4 mins rest

Max - 1:16, 1:22, 1:23, 1:29

Jim - 1:26, 1:44, 1:43, 1:47

Serena - 1:30, 1:33, 1:38, 1:41

5:45 AM

AMRAP in 20 mins of:

400 run

15 double unders

Miriam - 5 + 3 DU

15 situps then max pushups*

Miriam - 10, 12, 13

11:00 AM

6 x Happiness + First Camel Hump hills w/3 mins rest

Jim - 1:21, 1:35, 1:36, 1:46, 1:46, 1:38

Marc - 1:09, 1:07, 1:06, 1:06, 1:04, 1:02

Max jumping pullups/knees to elbows

Jim - 7/3, 5/2, 4/1

5:45 AM

6 individually time rounds w/3 mins rest of:

3 pushups

10 double unders

12 flights of stairs

Miriam - 2:44, 2:39, 2:42, 2:39, 2:37, 2:36

7:00 PM

Max wall ball for 2 rounds apiece (1 person runs 400 while the other performs wall ball)

Jim & Serena - 197 (8:37)

Death By Burpee (1 first min, 2 second min, etc)

Jim - 10

Serena - 13

5:45 AM

40:

hang cleans, 20lb dumbbells

burpees

situps

db swings, 20lb

Miriam - 14:50

3 x 1-mile ride w/2:30 mins rest (level 7)

Miriam - 2:53, 2:50, 3:06

5:45 AM

1600 time trial

Miriam - 7:18 (1:34, 1:52, 1:56, 1:55)

6 x trail hill w/2 mins rest

Miriam - 31, 30, 32, 32, 31, 30

4:00 PM

5 x 800 w/2 mins rest

Jim - 3:52, 4:01, 4:00, 3:54, 3:52

Marc - 3:31, 3:14, 3:02, 2:56, 2:47

5:45 AM

6 x 200 w/1 min rest

Miriam - 39, 40, 41, 42, 45, 44

then 5 mins rest

6 x 200 w/1 min rest

Miriam - 43, 43, 43, 44, 44, 43

"11" pushups/situps

5:45 AM

Gym

3 sets of 1 minute round w/1 minute rest upon completion of:

Push Press, 18 lb bar - 26, 19, 16

Bike, level 6 (calories burned) - 9, 11, 11

Thruster, 10 lb dumbbells - 9, 7, 7

Sumo deadlift high pull, 30 lb dumbbell - 15, 10, 12

Double unders - 10, 13, 15

Miriam

Tabata (6 rounds)

Situps - 9

Supermans - 7

Miriam

8:15 PM

4 rounds for time of:

25 wall balls

50 single jumprope skips

375m run

Jim - 15:22

Max pushups then 20 situps

Jim - 16, 8, 8

12:30 PM

Greenlake

6 rounds, each for time w/2 mins recovery:

10 pushups

15 box jumps

400 run

Jim - 2:31, 2:29, 2:35, 2:35, 2:33, 2:33

Marc - 2:21, 2:17, 2:13, 2:11, 2:12, 2:09

5:45 AM

Gym

8 x 2 mins of work, 2 mins of rest:

6 burpees

12 db swings, 20 lbs

.3 miles on the stationary bike, resistance level 6

Miriam

7:45 PM

Garfield High School

6 rounds of Yesler stairs

6 rounds of a 100-yard spring at the top of each minute

Max, Serena, Jim

5:45 AM

3 x 1200 w/6 mins recovery

Miriam - 5:24, 5:28, 5:33

3:00 PM

3 x 1200 w/6 mins recovery:

Jim - 5:33, 5:58, 6:04

Serena - 5:38, 5:38, 5:38

5:45 AM

Greenlake 2.8 mile time trial

Miriam - 24:34 (8:46 pace)

8:15 PM

5 rounds for time w/75 seconds recovery of:

10 wall ball, 8 lbs

3 basketball court down-and-backs

Jim - 1:04, 1:10, 1:13, 1:15, 1:14

Serena - 1:17, 1:14, 1:17, 1:13, 1:17

300 combined wall ball shots - 2 down-and-backs, 1 person works, 1 person rests

Marc, Serena, Jim - 11:33

5:45 AM

6 three minute rounds of:

10m of broad jump burpees

1 sculpture park hill

Miriam

5:45 AM

4 intervals w/2:30 minutes recovery of:

400 run

10 wall ball

400 run

10 wall ball

Miriam - 5:19, 5:29, 5:59, 5:42

11:00 AM

Greenlake 2.8-mile time trial:

Marc - 18:50 (6:43 pace)

Justin - 23:42 (8:27)

Jim - 24:52 (8:52)

Serena - 23:51 (8:31)

5:45 AM
Max pushups, then pulldowns (70lbs)
Miriam - 9/5, 6/4, 4/3

24 thrusters, 18lb body bar
12 double unders
18 thrusters
9 double unders
12 thrusters
6 double unders
6 thrusters
3 double unders
Miriam - 5:46

3 rounds of:
15 situps
.4 bike miles
Miriam - 5:47

5:45 AM
1600-yard run
Miriam - 7:23

3 sets of 5 minutes w/2 minutes recovery of:
10 wall ball*
100-yard shuttle run
Miriam - 4 + 50 yards, 4 + 80 yards, 5 + 1 wall ball

8:30 PM
1 trail hill every 3 minutes
Jim, Yvonne, Chris, Serena - 6 rounds
Esther - 4 rounds

200-yard relay x 3 intervals
Esther, Yvonne, Chris, Serena, Jim

5:45 AM

Front Squat: 50lb db, 7-7-7

Push Press: 25lb dbs, 7-7-7

Miriam

90-second rounds w/30 seconds recovery

5 rounds of:

8 burpees

max double unders

5 rounds of:

15 kb swing, 25lb db

Miriam - 10, 12, 13, 13, 13, 12, 11, 12, 12, 12

Tabata situps (8 rounds)

Miriam - 11

4:00 PM

Max distance in 4 minutes w/4 minutes recovery

Serena - 900, 850, 850

Max - 950, 900, 950, 875

Jim - 875, 825, 825

Kimbra - 875, 850, 825

5:45 AM

2 sets of:

20 box jumps

100 yard shuttle run

20 front squats, 25lb db

100 yard shuttle run

20 burpees

100 yard shuttle run

20 lunges, 25lb db

100 yard shuttle run

20 double unders

200 yard farmers walk, 25lb dbs

Miriam - 12:03, 13:23

8:15 PM

1600m run

Jim - 7:28 (69 second improvement!!!)

Serena - 7:14 (44 second improvement!!!)

Marc - 5:50

10 kb swings, 25lbs

20-yard shuttle run

10 kb swings

40-yard shuttle run

10 kb swings

60-yard shuttle run

10 kb swings

80-yard shuttle run

10 kb swings

100-yard shuttle run

10 kb swings

80-yard shuttle run

10 kb swings

60-yard shuttle run

10 kb swings

40-yard shuttle run

10 kb swings

20-yard shuttle run

10 kb swings

Jim - 10:07

Serena - 10:33

5:45 AM

1 trail hill every 2 mins

Miriam - 12 rounds

50 burpees

Miriam - 4:17

11:00 AM

4 rounds of:

400 yard run

35 squats

Jim - 13:00

Serena - 12:34

Max jumping pullups

Jim - 7, 5, 5

Serena - 2, 2

5:45 AM

Max pushups + pulldowns

Miriam - 6/6, 3/4, 4/2

30 second rounds w/10 seconds recovery of:

150 push presses, 10lb dumbells

150 kettlebell swings, 25lbs

Miriam - 27

3 x 1 mile on recumbent bike (at resistance 7) w/3 mins recovery:

Miriam - 2:56, 3:01, 2:52*

*resistance 6

5:45 AM

AMRAP of 1 lap under 1:50 w/1 min recovery

Miriam - 10 rounds

5:45 AM

Overhead dumbell press: 20lbs, 5-5-5

Dumbell front squat: 50lbs, 5-5-5

Miriam

15 minutes of:

4 burpees

8 kettlebell swings, 25lbs

.3 miles on the recumbent bike

Miriam - 7 rounds + 8 swings

7:00 PM

800 yard run

Jim - 3:16

Serena - 3:18

Max - 2:57

Justin - 2:58

10 minutes of:

150 yard run while the other person does situps

Jim/Serena - 7 1/2 rounds

200 yard relay

Justin, Marc, Max - 6 rounds

Jim, Serena - 4 rounds

Beat The Bride 8k race

Miriam - 45:21

congrats!

11:00 AM

400m x 6 w/3 mins recovery

Jim - 1:31, 1:31, 1:32, 1:44, 1:37, 1:43

35 yard lunge then max pushups

Jim - 20, 15, 10 (scaled)

Marc - 30, 23, 20

5:45 AM

45 minute course run (Beat The Bridge)

Miriam

5:45 AM

2 X 1000 yard run w/400 jog recovery:

Miriam - 4:44, 4:57

3 x 5 mins AMRAP w/5 mins recovery between sets of:

7 burpees

200 yard run

Miriam - 3 + 7 burpees / 3 + 7 burpees / 3 + 7 burpees

1:30 PM

For time:

25 burpees

400m run

40 double-unders

800m run

40 double-unders

400m run

25 burpees

Miriam - 22:58

10 rounds of:

20m broad jumps

10 situps

Miriam - 10:06

7:00 PM

For time:

25 burpees

400m run

40 tuck jumps

800m run

40 tuck jumps

25 burpees

Jim - 17:17

Justin - 17:13

Max pullups + knees to elbows

Jim - 4+2, 5*+3, 3*+1

Justin - 6*, 5*, 2*

*jumping pullups

6:30 AM

Max lat pulldowns followed by max pushups

3 sets w/3 mins rest between each

Lat pulldown: 70lbs

Miriam - 6+5 / 7+8 / 5+5

AMRAP in 20 mins of:

10 double unders

10 thrusters, 15lb dumbbells

10 lunges

Miriam - 6

7:00 PM

800m Fartlek - jog curves, stride out on straightaways

AMRAP relay in 20 mins of:

100m hill

Trinidad, Serena, Jim - 7 rounds

6:30 AM

AMRAP of 600m intervals under 3:00 w/1 min recovery

Miriam - 10

6:30 AM

Dumbbell Power Clean: 40lbs

15-12-9

As many flights of stairs as possible in 25 mins

Miriam - 102

7:00 PM
4x800 yards w/3 mins recovery (first 400 at 5k pace, second 400 all out)
Serena - 3:19 / 3:36 / 3:43 / 3:42
Miriam - 3:30 / 3:51 / 3:57 / 3:55
Jim - 3:32 / 3:57 / 4:03 / 3:53

Team Relay to 100 burpees - 7:10
stations: burpees, jump rope, 100 yard shuttle run

6:30 AM

5x300 yards w/4 mins recovery

Miriam - 59, 1:03, 1:07*, 1:05, 1:03

*unofficial

10 mins of double unders

6:30 AM

AMRAP in 15 mins of:

10 double unders

3 single dumbell power cleans, 45lbs

6 dumbell push jerks, 15lbs

Miriam - 5 rds + 6 double unders

6:00 PM

Run as far as possible in 3 mins for 5 intervals w/3 mins recovery

Serena - 700m, 625, 650, 650, 675

Jim - 650, 600, 625, 600, 600

7:00 PM

AMRAP of 400m under 2:00 w/1 min recovery

Miriam - 17 rounds

11:00 AM

6 rounds for time of:

400m run

50 single jumprope skips

Jim - 21:33

11 pushup/situp ladder

Jim - 5:37*

*scaled

6:30 AM
2x800m (tempo pace)
Miriam - 3:58, 4:07

AMRAP (as many rounds as possible) in 20 mins of:

5 double unders

50m run

10 jumping pullups

50m run

5 burpees*

50m run

5 situps

Miriam - 8 rds

*scaled

6:30 AM
2 mile run
Miriam - 16:55

50 burpees*
Miriam - 3:21
*scaled

6:00 PM
600 + 400 + 200 run w/2 min recovery in between intervals, 5 min recovery between sets
Set 1

Jim - 2:35 / 1:44 / 40
Serena - 2:33 / 1:38 / 43
Set 2
Jim - 2:55 / 1:52 / 40
Serena - 2:47 / 1:40 / 43

4 round Tabata of situps + supermans
Jim - 9 / 10
Serena - 8 / 11

The Good Medicine

150 Wall Ball Shots

Weight: 20#

Height: 10'

Time: 11:34

Speed Work

First time in a minute on the track. My goal today was to get moving fast, and then trying to hold that speed over a little bit longer of a distance.

Place: West Seattle Stadium

Time: 1pm

Weather: Sunny, 55 degrees

Notes: my long-sprinting obviously needs work!

4x200m w/60 sec rest

1. 33

2. 33

3. 34

4. 34

full recovery then,

2x400m w/90 sec rest

1. 1:15

2. 1:19