Confessions of a 200 lb Marathoner

[Greg Light]

3.22.09

"Grace"

14:48

Never had done this before. I had done 30 cleans quite a few times, but never the jerks. Tough. Slow.

Then

3x
500m row
12 DL @ 195lbs
21 24" box jumps

13:28

Then

Core work

3x 30:10 for each of the following
Medicine Ball Twist
GHD Situp
Ring Support Hold
KTE
Ab Wheel Rollout
Handstand Hold

Pretty tough since I never do core work.

[Greg Light]

Had mono back in late March, so I had to take a few weeks off and then I forgot that I had this log going.

Been hitting it pretty hard since mid April, but I will start logging again.

6.18.09

Randy - 7:38 PR

15 minute rest

Jackie - 7:40 PR

Weight is about 194.

[Greg Light]

6.19.09

3 rounds for time of:
Running
200m + 30 squats
400m + 20 squats
600m + 10 squats
rest 5 minutes

Work times were 5:49, 6:10, 6:26. Next time I want to try these in the reverse order to see if that affects times. I think it might make the times faster.

[Greg Light]

6.20.09

1 round of Melissa

weigths subbed

15 190 lb BS
15 115 lb FS
15 65 lb OHS
55 Air Squats

5:44

6.22.09

Squat Clean + 2 clean pulls
45
95
135
155
165
175
185
195

Squat Clean
205
215
225 tied PR
240 fail (pulled it high enough, afraid to get under it)
240 fail (same... closer though)
235 fail (got it on the shoulders, but couldn't stand up

2 hours later

Tabata sprints.... .60 miles total

Then 400m x2 (actually about .235, but thats the length of my street)

1:05, 1:05. old PR on this same stretch of road was 1:07

Then 50m x 8. Not sure on the times, but I definitely got a lot of wierd looks from the neighbors.

[Greg Light]

6.23.09

Biking 36 tonight, so I took it kind of easy.

Barbell Bench Press - I wanted to test my 1RM since I hadn't in about 18 months (right about when I started doing a lot of crossfit stuff). Old 1RM was 255.

Got 245 really easy so I went for 280.... fail, so I went for 270.... fail, so I went for 260 and got it. Not too bad considering we bench so infrequently.

Then did a bunch of dumbbell flat bench.

6x
75
85
95

4x
105

With a bunch of ab stuff thrown in during my rest periods.

I think I'm going to bench a bit more over on top of my other stuff over the next few months and try to hit that elusive three plates that I've always wanted.

[Greg Light]

6.25.09

10K..... 93 degrees, no wind, 80% humidity. I almost passed out at one point. HR was averaging 172 bpm. 50:06. About 4 minutes of my PR, but I'll take it considering the conditions.

FS and BP tonight

[Greg Light]

6.26.09

FS
3x
175
195
205
215
230 (PR for reps)

BP
5x5
195

DL
3x3
355

[Greg Light]

6.27.09

2 miles, rest 5 minutes, 2 miles

13:38, 5:00, 14:02.

Slower than last time, but there were a lot of hills and it was hot as fock.

2 hours later

10 minutes - As many 1.5pd KB swings as possible

236 - Never tried this before, but I was really happy with the result. First 100 unbroken.

[S.S.]

Originally Posted by Greg Light

10 minutes - As many 1.5pd KB swings as possible

236 - Never tried this before, but I was really happy with the result. First 100 unbroken.

Wow. I've never done that one before. Let me know how you feel tomorrow....my guess is sore.

You've got some good running times for a bigger guy, and you're pretty strong as well.
But what was up with that 15 minute Grace in March? Hit it again, you'll crush it.

Adding your log to my subscriptions...

[Greg Light]

6.29.09

2k row - 7:22 - Tried doing negative splits the whole way to see how it felt. 1:55 pace first 500m, 1:50 pace next 1000m, 1:45 pace last 500m. Felt pretty effortless for only be 24 seconds slower than my PR.

BS
5x5@225

BP 3x5@225

2 rounds of the Chief

5 rounds on the dot, 4 rounds on the dot.

Probably could have held up a 3+ round pace the rest of the way, but I was running out of time and had to get back to the office.