Happy New Years eve!!
Slept in. yeah kind of a lame way to close out the year.
feeling a little run down. hoping this will pass and can get back on track over the weekend.
maybe do a little snowshoeing or take the kids on a snow hike. we'll see.
be safe out there over the weekend!!
peace
Friday, December 31, 2010
Thursday, December 30, 2010
Thursday 12-30
slept in.
was a little tired and unmotivated this am. think the holidays have finally crashed down on me.
no big deal.
some kind of flu going around and i would rather rest a day and not get it then come down with it from over training.
all in all pretty happy with where i am at.
been just about a year since i started tracking on the blog and have made some serious progress as well as very healthy lifestyle changes.
the paleo challenge really capped it.
the strength focus from the summer that i am still working on has helped a lot. i have to go back thru and look at where my lifts have gone but serious progress was made.
the 2 months at Ignite were huge.
running the half marathon in April opened my eyes to an old love.
the turkey trot performance, on a bad foot, was another eye opener.
so whats in store for 2011?
maybe another dirty 100 on the bike? sub 10hrs?
maybe go back to cohutta? try to own that course, or shen?
keep crossfitting! thats a definite.
maybe go to the local qualifiers? see what thats all about. think my skills aren't there yet. but...
maybe run a longer race, trail? ultra?......
get stronger! definite. double bodyweight dead and squat. over bodyweight press.
will have to try to lay out some "goals".
here's to 2010! it was a bitch of a year but some good came out of it.
here's to 2011!
peace!
was a little tired and unmotivated this am. think the holidays have finally crashed down on me.
no big deal.
some kind of flu going around and i would rather rest a day and not get it then come down with it from over training.
all in all pretty happy with where i am at.
been just about a year since i started tracking on the blog and have made some serious progress as well as very healthy lifestyle changes.
the paleo challenge really capped it.
the strength focus from the summer that i am still working on has helped a lot. i have to go back thru and look at where my lifts have gone but serious progress was made.
the 2 months at Ignite were huge.
running the half marathon in April opened my eyes to an old love.
the turkey trot performance, on a bad foot, was another eye opener.
so whats in store for 2011?
maybe another dirty 100 on the bike? sub 10hrs?
maybe go back to cohutta? try to own that course, or shen?
keep crossfitting! thats a definite.
maybe go to the local qualifiers? see what thats all about. think my skills aren't there yet. but...
maybe run a longer race, trail? ultra?......
get stronger! definite. double bodyweight dead and squat. over bodyweight press.
will have to try to lay out some "goals".
here's to 2010! it was a bitch of a year but some good came out of it.
here's to 2011!
peace!
Wednesday, December 29, 2010
Wednesday 12-29
little warmer this am. supposed to get warmer and melt some of the snow. we'll see.
up and out.
gotta start setting the alarm a little earlier. give myself a few extra minutes in the am. little slower to get moving in the cold.
warm-up
3 rounds
5- walk-outs
20- push ups
30- squats
run 1 mile.
felt pretty good all around. feeling the squats from yesterday which is good. means the form was deep and solid.
run was good. felt pretty light and smooth. thats the goal. the speed will come back its the light and smooth that we want. feet feel much better. little tired/sore but not painful sore.
read "born to run" over the holiday weekend. great read. will post more on it later.
strength
Press
10x45
8x95
5x115
3-3-3
135
155
165(2)
135 was solid.
155 got heavy and i needed a little push off the bottom to get it going.
165 was heavy. glad i went for it. reps 1 and 2 were hard but solid. little drive out of the rack and then a solid push. couldn't get the third.
making good progress here. every once in a while it seems that the press stalls and then it comes back better. definitely a weak point but am working to make it mush stronger.
met-con
10 rounds
5- handstand push ups
5- kb snatch r/l 35lb
5- dips
16 minutes
the hspu's slow me down. got thru them pretty solid again though. want better and more consistent depth. but working them hard and making progress.
snatches and dips were solid.
foam roll
rolled out the back and legs which i was feeling at this point.
good stuff today!!
peace!
up and out.
gotta start setting the alarm a little earlier. give myself a few extra minutes in the am. little slower to get moving in the cold.
warm-up
3 rounds
5- walk-outs
20- push ups
30- squats
run 1 mile.
felt pretty good all around. feeling the squats from yesterday which is good. means the form was deep and solid.
run was good. felt pretty light and smooth. thats the goal. the speed will come back its the light and smooth that we want. feet feel much better. little tired/sore but not painful sore.
read "born to run" over the holiday weekend. great read. will post more on it later.
strength
Press
10x45
8x95
5x115
3-3-3
135
155
165(2)
135 was solid.
155 got heavy and i needed a little push off the bottom to get it going.
165 was heavy. glad i went for it. reps 1 and 2 were hard but solid. little drive out of the rack and then a solid push. couldn't get the third.
making good progress here. every once in a while it seems that the press stalls and then it comes back better. definitely a weak point but am working to make it mush stronger.
met-con
10 rounds
5- handstand push ups
5- kb snatch r/l 35lb
5- dips
16 minutes
the hspu's slow me down. got thru them pretty solid again though. want better and more consistent depth. but working them hard and making progress.
snatches and dips were solid.
foam roll
rolled out the back and legs which i was feeling at this point.
good stuff today!!
peace!
Tuesday, December 28, 2010
Tuesday 12-28
back to the routine.
holiday's past..snow day over.. back at it!
warm up
10 walk outs
5 rounds
5 pull-ups
10 push ups
15 squats
run 1 mile
felt pretty good here. just getting the body back into action.
thru down a mile on the treadmill and i really prefer to run outside.....but do what you have too.
feet a little tight from the runs over the weekend. started at 8:15 pace, casual and sped up from there. got down to around 7:00 for the last quarter. felt pretty solid.
strength
Back Squats
10x45
8x135
6x225
3-3-3
255
275
295
was more concerned with form then weight today. had been a little disappointed last week in the form on the heavier reps. figured i would let the weight come up to where it would naturally.
255 felt good. deep and solid
275 was heavy but still deep and solid
295 was heavy and after 2 i was pushing hard. 3rd stalled a little but went up good.
this was solid work here. need to get heavier but not if my form falters. form first.
met-con
7 rounds
5- racked kb squats w/35lb bells
10- jump squats
10- back extensions
6 minutes +/- on the wall clock
felt real solid here. legd and low back pumping into the last couple rounds but all unbroken and went from station to station quickly.
good stuff.
foam roll
yoga/plyo
felt pretty good on the roller. little tight but no big deal. worked it out fairly well.
back at it for another day. nice and quiet at the gym. just the people who want to get work done there. just a way i like it.
peace!
holiday's past..snow day over.. back at it!
warm up
10 walk outs
5 rounds
5 pull-ups
10 push ups
15 squats
run 1 mile
felt pretty good here. just getting the body back into action.
thru down a mile on the treadmill and i really prefer to run outside.....but do what you have too.
feet a little tight from the runs over the weekend. started at 8:15 pace, casual and sped up from there. got down to around 7:00 for the last quarter. felt pretty solid.
strength
Back Squats
10x45
8x135
6x225
3-3-3
255
275
295
was more concerned with form then weight today. had been a little disappointed last week in the form on the heavier reps. figured i would let the weight come up to where it would naturally.
255 felt good. deep and solid
275 was heavy but still deep and solid
295 was heavy and after 2 i was pushing hard. 3rd stalled a little but went up good.
this was solid work here. need to get heavier but not if my form falters. form first.
met-con
7 rounds
5- racked kb squats w/35lb bells
10- jump squats
10- back extensions
6 minutes +/- on the wall clock
felt real solid here. legd and low back pumping into the last couple rounds but all unbroken and went from station to station quickly.
good stuff.
foam roll
yoga/plyo
felt pretty good on the roller. little tight but no big deal. worked it out fairly well.
back at it for another day. nice and quiet at the gym. just the people who want to get work done there. just a way i like it.
peace!
Monday, December 27, 2010
Monday 12-27
Snow day!
dumped on. easy 30 inches!
no gym this am but made it to work. this will be torture.
going to get a good workout later with the snowblower.
stay inside and stay warm!
dumped on. easy 30 inches!
no gym this am but made it to work. this will be torture.
going to get a good workout later with the snowblower.
stay inside and stay warm!
Sunday 12-26
post xmas day. good lazy day. big snow coming. get ready!!
run.
ran 2.5 in the falling snow. awesome. ran over to the golf course and ran on the cart path. mix of pavement, gravel, and grass. awesome!
feeling good in the vibrams again.
think that my stride is coming along.
good stuff!!
get the snowblower ready. gonna get dumped on.
run.
ran 2.5 in the falling snow. awesome. ran over to the golf course and ran on the cart path. mix of pavement, gravel, and grass. awesome!
feeling good in the vibrams again.
think that my stride is coming along.
good stuff!!
get the snowblower ready. gonna get dumped on.
Saturday 12-25
Merry xmas!!
happy day! santa was good to all!!
got out for a run in the chillt air in the vibrams.
3 miles.
not timed but felt great. mix of road, grass, and old sidewalks.
awesome!
3 rounds
20 push ups
30 squats
just a finisher.
good stuff!!
happy day! santa was good to all!!
got out for a run in the chillt air in the vibrams.
3 miles.
not timed but felt great. mix of road, grass, and old sidewalks.
awesome!
3 rounds
20 push ups
30 squats
just a finisher.
good stuff!!
Friday 12-24
XMAS eve!
hoorah!
great day in the city with the family. walked a lot. saw the sights and the radio city Christmas show.
awesome day!!
hoorah!
great day in the city with the family. walked a lot. saw the sights and the radio city Christmas show.
awesome day!!
Thursday, December 23, 2010
Thursday 12-23
almost there? still not ready? me either!!
warm-up
3 rounds
5 walk-outs
10 push ups
20 squats
used this to get the blood flowing. like the walk outs as they stretch me out.
good stuff moved thru quickly.
no strength today as per the ignite program.
ok by me. hit it hard the last couple days.
met-con
run 800m
50 kettlebell swings
50 sit-ups
run 400m
40 kettlebell swings
40 situps
run 200m
30 kettlebell swings
30 situps
14:00 +/-
all rounds unbroken
runs were all sub 7:00 pace with the 400 and 200 being 6:15ish.
swings with 35lb bell and sit-ups on decline anchored but full rom.
good stuff.
felt great.
stretch
roll
plyo
spent some time doing a little yoga, foam rolling and mobility work.
felt great to spend some time working it out. quads packed up from the squats yesterday and the upper shoulders are still a little crappy from all the work the other day.
off work tomorrow. will get some kind of workout in. we'll see what it is... hmmm.. maybe a run and park wod? figure it out.
peace!
warm-up
3 rounds
5 walk-outs
10 push ups
20 squats
used this to get the blood flowing. like the walk outs as they stretch me out.
good stuff moved thru quickly.
no strength today as per the ignite program.
ok by me. hit it hard the last couple days.
met-con
run 800m
50 kettlebell swings
50 sit-ups
run 400m
40 kettlebell swings
40 situps
run 200m
30 kettlebell swings
30 situps
14:00 +/-
all rounds unbroken
runs were all sub 7:00 pace with the 400 and 200 being 6:15ish.
swings with 35lb bell and sit-ups on decline anchored but full rom.
good stuff.
felt great.
stretch
roll
plyo
spent some time doing a little yoga, foam rolling and mobility work.
felt great to spend some time working it out. quads packed up from the squats yesterday and the upper shoulders are still a little crappy from all the work the other day.
off work tomorrow. will get some kind of workout in. we'll see what it is... hmmm.. maybe a run and park wod? figure it out.
peace!
Wednesday, December 22, 2010
Wednesday 12-22
almost Christmas! are you ready? me either!
warm-up
3 rounds
run 400m
24 kettlebell swings
12 pull-ups
felt good to run again. runs were 7:30,7:15 and 7:00 pace. surprisingly the faster pace feels better. again just let the body run and don't over think it.
all swings and pull-ups unbroken
not a timed wod just wanted to use something different to get the body moving.
Squat
12x45
10x135
6x225
5-5-5
255
275
285
255 was good depth strong form. felt solid.
275 was heavy and the form was a little slack. solid depth though
285 was heavy and i lost a little on the bottom.
need to use the ball as a gauge and go in with no pre-set weights. just work it out.
still much better than where i was. much better form and can feel that transferring over to over exercises.
5x225 super deep. last set just to finish the body and reset the depth. good stuff.
no met-con today. took a little extra time on the squats.
foam roll
stretch
body feels pretty good.
get ready for Christmas!!
peace
warm-up
3 rounds
run 400m
24 kettlebell swings
12 pull-ups
felt good to run again. runs were 7:30,7:15 and 7:00 pace. surprisingly the faster pace feels better. again just let the body run and don't over think it.
all swings and pull-ups unbroken
not a timed wod just wanted to use something different to get the body moving.
Squat
12x45
10x135
6x225
5-5-5
255
275
285
255 was good depth strong form. felt solid.
275 was heavy and the form was a little slack. solid depth though
285 was heavy and i lost a little on the bottom.
need to use the ball as a gauge and go in with no pre-set weights. just work it out.
still much better than where i was. much better form and can feel that transferring over to over exercises.
5x225 super deep. last set just to finish the body and reset the depth. good stuff.
no met-con today. took a little extra time on the squats.
foam roll
stretch
body feels pretty good.
get ready for Christmas!!
peace
Tuesday, December 21, 2010
Tuesday 12-21
Lunar eclipse! well i saw a little of it. it was cool.
up and out into the semi-cloudy chilly dark.
warm-up
run 800m
50 kettlebell swings
50 goblet squats
felt good on the run. 8:00 pace. easy warm up pace.
swings were solid. squats were a lot of reps....but got em done.
Press
12x45
8x75
6x95
5-5-5
115
135
145 (3)
115 went up solid. 135 was a little heavy on the 4th and 5th but still pretty solid.
145 went up twice and the third was a struggle. no 4 or 5 on that set.
think i rushed it. should have rested another minute or 2. oh well.
Met-con
21-15-9
handstand push-ups
dips
push-ups
12:00 +/- on the wall clock.
yikes! thats a lot of handstand push-ups. got 11 in a row on the first set. then had to do reps of 3. the dips and push ups following the hspu's were brutal.
struggled thru but glad i got all the HSPU's. awesome. used same protocol as last time. put down the mats and touched forehead to them.
shoulders are blown out.
great workout.
stretch
roll
plyo
focused on the shoulders. did a little mobility work and tried to roll them out a little.
back to the grind!
peace!
up and out into the semi-cloudy chilly dark.
warm-up
run 800m
50 kettlebell swings
50 goblet squats
felt good on the run. 8:00 pace. easy warm up pace.
swings were solid. squats were a lot of reps....but got em done.
Press
12x45
8x75
6x95
5-5-5
115
135
145 (3)
115 went up solid. 135 was a little heavy on the 4th and 5th but still pretty solid.
145 went up twice and the third was a struggle. no 4 or 5 on that set.
think i rushed it. should have rested another minute or 2. oh well.
Met-con
21-15-9
handstand push-ups
dips
push-ups
12:00 +/- on the wall clock.
yikes! thats a lot of handstand push-ups. got 11 in a row on the first set. then had to do reps of 3. the dips and push ups following the hspu's were brutal.
struggled thru but glad i got all the HSPU's. awesome. used same protocol as last time. put down the mats and touched forehead to them.
shoulders are blown out.
great workout.
stretch
roll
plyo
focused on the shoulders. did a little mobility work and tried to roll them out a little.
back to the grind!
peace!
Monday, December 20, 2010
Monday 12-20
back to the grind today.
up and out into the full moon and chilly air. sweet!
warm-up
5- walk outs
10- pull-ups
20- push-ups
40- squats
20- push-ups
10- pull-ups
5- walk outs
no run this am. did this instead. rest the feet although they feel good.
Deadlift
10x135
8x185
6x225
5-5-5
265
285
305
back to the strength phase after the deload week.
felt good this am. solid all the way thru.
went for 305 on the last set and nailed it. good stuff!!
met-con
5 rounds
10 chin ups
10 sit ups
10 95# sumo-deadlift highpull
8:30-9:00 +/-
the chins were a nice change but coming off the sdlhp in the later rounds my grip was definitely compromised. sit-ups were cake although was feeling it a little from yesterday.
sdlhp were argh. not sure i dig that move. i used the thin short bar which i think was a mistake. should have used an olympic bar instead oh well.
feeling pretty solid for a monday.
short week. getting psyched for xmas!!
peace!
up and out into the full moon and chilly air. sweet!
warm-up
5- walk outs
10- pull-ups
20- push-ups
40- squats
20- push-ups
10- pull-ups
5- walk outs
no run this am. did this instead. rest the feet although they feel good.
Deadlift
10x135
8x185
6x225
5-5-5
265
285
305
back to the strength phase after the deload week.
felt good this am. solid all the way thru.
went for 305 on the last set and nailed it. good stuff!!
met-con
5 rounds
10 chin ups
10 sit ups
10 95# sumo-deadlift highpull
8:30-9:00 +/-
the chins were a nice change but coming off the sdlhp in the later rounds my grip was definitely compromised. sit-ups were cake although was feeling it a little from yesterday.
sdlhp were argh. not sure i dig that move. i used the thin short bar which i think was a mistake. should have used an olympic bar instead oh well.
feeling pretty solid for a monday.
short week. getting psyched for xmas!!
peace!
Weekend wrap-up 12-18/19
Saturday was another off day.
had to be in the office early and then had scouts later in the day. to be honest wasn't feeling on top of my game anyway. maybe a little cold coming on? took action with some extra vitamins etc..
Sunday
got out for a little work-out outside.
run 1.5 miles
amrap
15-1
push ups
burpees
sit-ups
run .5 miles
modified a bodyweight wod from Ignite. added the runs on either end. ran in the vibrams and felt good. think i am coming to terms with my stride.
the descending ladder was tough. had to fight thru the top rounds and then just tick away at it. had no clock on it but did all the rounds unbroken with no rest between. just set a solid pace and held to it.
good stuff.
felt great to get back in action.
had to be in the office early and then had scouts later in the day. to be honest wasn't feeling on top of my game anyway. maybe a little cold coming on? took action with some extra vitamins etc..
Sunday
got out for a little work-out outside.
run 1.5 miles
amrap
15-1
push ups
burpees
sit-ups
run .5 miles
modified a bodyweight wod from Ignite. added the runs on either end. ran in the vibrams and felt good. think i am coming to terms with my stride.
the descending ladder was tough. had to fight thru the top rounds and then just tick away at it. had no clock on it but did all the rounds unbroken with no rest between. just set a solid pace and held to it.
good stuff.
felt great to get back in action.
Friday, December 17, 2010
Friday 12-17
Slept in.
out late last night. rolled over this am.
boo.
oh well.
in the big picture its all good.
out late last night. rolled over this am.
boo.
oh well.
in the big picture its all good.
Thursday, December 16, 2010
Thursday 12-16
rest day.
rolled over. maybe the cold. maybe just needed a day off. who knows.
deload week seems to be going well.
after the little run yesterday the foot feels good so will be moving back into that a bit. nice!
peace.
rolled over. maybe the cold. maybe just needed a day off. who knows.
deload week seems to be going well.
after the little run yesterday the foot feels good so will be moving back into that a bit. nice!
peace.
Wednesday, December 15, 2010
Wednesday 12-15
brrrr.
chilly but no more snow at least.
still working the deload week which is going pretty well. getting psyched to come back to lifting heavy again but enjoying the change up and the body can use the rest.
warm up
3 rounds
5 walk outs
10 yoga push ups
20 squats
digging the yoga push ups. definitely adds an element to the warm up.
all rounds solid.
crossfit ignite gymnastic warm up
5 rounds
3 strict chest to bar pull ups
10 second L-hold
10 kettlebell swings
all rounds solid. pullups were good, slow and controlled
l-holds were good. little shaky on the last 2 rounds but still solid.
swings were cake with the 35# bell.
treadmill
foot was feeling good so decided to have a go at the treadmill
run 1 mile
easy pace. started way slow and worked on the form. just let it come natural. no over thinking it. brought the pace up to a 8:00 by the end. nice and relaxed.
will see how the feet respond.
stretch
yoga
foam roll
spent some extra time rolling and doing mobility work.
good stuff.
happy wednesday!!
chilly but no more snow at least.
still working the deload week which is going pretty well. getting psyched to come back to lifting heavy again but enjoying the change up and the body can use the rest.
warm up
3 rounds
5 walk outs
10 yoga push ups
20 squats
digging the yoga push ups. definitely adds an element to the warm up.
all rounds solid.
crossfit ignite gymnastic warm up
5 rounds
3 strict chest to bar pull ups
10 second L-hold
10 kettlebell swings
all rounds solid. pullups were good, slow and controlled
l-holds were good. little shaky on the last 2 rounds but still solid.
swings were cake with the 35# bell.
treadmill
foot was feeling good so decided to have a go at the treadmill
run 1 mile
easy pace. started way slow and worked on the form. just let it come natural. no over thinking it. brought the pace up to a 8:00 by the end. nice and relaxed.
will see how the feet respond.
stretch
yoga
foam roll
spent some extra time rolling and doing mobility work.
good stuff.
happy wednesday!!
Tuesday, December 14, 2010
Tuesday 12-14
snow?
really? well winter is here apparently. oh well.
warm up
3 rounds
5 walk outs
10 hindu push ups
20 squats
added the hindu or yoga push ups as these are a more full body centric movement. hard. they get rough quick especially moving from the walk outs right into them.
good stuff
Turkish Get ups
warm up
3 progressions each side with 45# dumbell
used these to get used to the movement again. felt pretty good. little rusty at first but got it back
3 heavy singles R/L
60
70
70
60 was good. solid.
70 was good on the right and shaky on the left
70 was solid both sides. did left first this time as its my weaker side or so i thought. think it is the back to back progressions that wear you down.
70 was good but i can get more. it was heavy but more is doable.
met-con
15 min AMRAP
10- kettlebell swings
10- burpees
5- r/l kettlebell snatches
10 rounds
this was a smoker. first 5 rounds were quick and solid. paused to take a drink and wipe off the sweat and back at it. the last five rounds were a little slower.
used the 35# bell. need a heavier bell. although the snatches were getting tough toward the end but all unbroken.
stretch
yoga/plyo
foam roll
feeling pretty solid.
did a few sprints on the turf field and the foot feels pretty good. definitely ready to start runnign on it again. maybe work in a few 400's and then some 800's. we'll see.
go play in the snow!!
peace.
really? well winter is here apparently. oh well.
warm up
3 rounds
5 walk outs
10 hindu push ups
20 squats
added the hindu or yoga push ups as these are a more full body centric movement. hard. they get rough quick especially moving from the walk outs right into them.
good stuff
Turkish Get ups
warm up
3 progressions each side with 45# dumbell
used these to get used to the movement again. felt pretty good. little rusty at first but got it back
3 heavy singles R/L
60
70
70
60 was good. solid.
70 was good on the right and shaky on the left
70 was solid both sides. did left first this time as its my weaker side or so i thought. think it is the back to back progressions that wear you down.
70 was good but i can get more. it was heavy but more is doable.
met-con
15 min AMRAP
10- kettlebell swings
10- burpees
5- r/l kettlebell snatches
10 rounds
this was a smoker. first 5 rounds were quick and solid. paused to take a drink and wipe off the sweat and back at it. the last five rounds were a little slower.
used the 35# bell. need a heavier bell. although the snatches were getting tough toward the end but all unbroken.
stretch
yoga/plyo
foam roll
feeling pretty solid.
did a few sprints on the turf field and the foot feels pretty good. definitely ready to start runnign on it again. maybe work in a few 400's and then some 800's. we'll see.
go play in the snow!!
peace.
Monday, December 13, 2010
Monday 12-13
back at it on Monday am!!
deload week after a couple weeks of heavy strength work. cool.
good to mix it up a bit.
feet almost 100% little sore from time to time but much better. will be back running on them this week! yeah.
warm up
3 rounds
5 walk outs
10 push ups
20 squats
good to get the blood flowing. all rounds steady and controlled.
hip mobility drills
spent a few minutes opening up the hips and generally working mobility. nice after the weekend of rest to open it up a little.
strength/skill work
HANDSTANDS
spent 15 minutes working on handstands up against the wall. tried to get a 1 hander but no go.
did a few rounds of handstand push ups as well. was getting good reps. starting to like this a lot. much more comfortable kicking up to the wall and standing in the that position.
good stuff
Met-con
20 AMRAP
3 deadhang pullups
6 deadlift 135#
9 sit ups
12 double unders
15 rounds!
did the pullups on the square bar on the top of the squat rack. this made me have to do them strict as i couldn't really swing and forced a different grip. cool
135# deads were excellent. good form and rep speed thru all the rounds
sit ups were on the floor with full extension and feet flat
double unders were smooth today! man they were excellent. couple rounds unbroken and must were broken once. was stringing them together well. very fluid. excellent. maybe from the practice last week?
had a rough goal of 15 rounds and hit it right on the nose. no rest between rounds. just tried to keep moving.
unbroken! was the key. if i can get the double unders a little faster that would be sweet.
good stuff for a Monday am!!
looking forward to a good week!
peace
deload week after a couple weeks of heavy strength work. cool.
good to mix it up a bit.
feet almost 100% little sore from time to time but much better. will be back running on them this week! yeah.
warm up
3 rounds
5 walk outs
10 push ups
20 squats
good to get the blood flowing. all rounds steady and controlled.
hip mobility drills
spent a few minutes opening up the hips and generally working mobility. nice after the weekend of rest to open it up a little.
strength/skill work
HANDSTANDS
spent 15 minutes working on handstands up against the wall. tried to get a 1 hander but no go.
did a few rounds of handstand push ups as well. was getting good reps. starting to like this a lot. much more comfortable kicking up to the wall and standing in the that position.
good stuff
Met-con
20 AMRAP
3 deadhang pullups
6 deadlift 135#
9 sit ups
12 double unders
15 rounds!
did the pullups on the square bar on the top of the squat rack. this made me have to do them strict as i couldn't really swing and forced a different grip. cool
135# deads were excellent. good form and rep speed thru all the rounds
sit ups were on the floor with full extension and feet flat
double unders were smooth today! man they were excellent. couple rounds unbroken and must were broken once. was stringing them together well. very fluid. excellent. maybe from the practice last week?
had a rough goal of 15 rounds and hit it right on the nose. no rest between rounds. just tried to keep moving.
unbroken! was the key. if i can get the double unders a little faster that would be sweet.
good stuff for a Monday am!!
looking forward to a good week!
peace
Saturday/Sunday 12-11/12
Saturday
up a little late as i was out late the night before. big Christmas party at work. weird vibe this year. should have skipped it in my opinion but whatever. had fun in spite of it.
out running errands on Saturday. got our tree and stood that up in the the house!!
it's starting to look like Christmas!!
Sunday
wash out
torrential rains all day. yuck
stayed inside and decorated the tree and hung with the kiddies.
nice relaxing day!!
up a little late as i was out late the night before. big Christmas party at work. weird vibe this year. should have skipped it in my opinion but whatever. had fun in spite of it.
out running errands on Saturday. got our tree and stood that up in the the house!!
it's starting to look like Christmas!!
Sunday
wash out
torrential rains all day. yuck
stayed inside and decorated the tree and hung with the kiddies.
nice relaxing day!!
Friday, December 10, 2010
Friday 12-10
brrr.
12 degrees this am. nice.
felt good to get up and get moving. need to keep the motivation level high. tough time of year for it.
warm-up
still no running but am getting closer. left foot is great. right foot was a little sore. weird. maybe from compensating for the other?
jump rope.
7 minutes of rope jumping
mix singles, doubles, running, etc
was able to get a couple of good double unders strings. 20, 10 etc. but still not consistent.
felt ok. foot bothered me a little during and i think that hurt the double unders.
thru in a set of pullups at one point just for kicks.
snatch complex
w/u with 45# bar
3-rounds
3- snatch grip deadlifts
3- hang power snatch
3- overhead squats
3- full snatch
75
95
105
all good sets. the weight was manageable and kept the focus on the form.
felt good. took a little longer to get thru these. the 105 set was a gasser.
met-con
adapted from Ignite
3-rounds
30- kettle bell swings
10- burpees
15- r/l kettle bell snatch
20- mountain climbers
10- r/l kettlebell thrusters
rest 1 minute between rounds
this was a gasser. definitely got the heart rate up and the blood pumping.
the kettlebell thrusters were hard. snatches were good. 15 was a long set of reps.
stretch
foam roll
good stuff for a friday am.
overall the body is feeling good. once i get the foot issues sorted out i will be rocking and rolling.
so happy friday!!!
12 degrees this am. nice.
felt good to get up and get moving. need to keep the motivation level high. tough time of year for it.
warm-up
still no running but am getting closer. left foot is great. right foot was a little sore. weird. maybe from compensating for the other?
jump rope.
7 minutes of rope jumping
mix singles, doubles, running, etc
was able to get a couple of good double unders strings. 20, 10 etc. but still not consistent.
felt ok. foot bothered me a little during and i think that hurt the double unders.
thru in a set of pullups at one point just for kicks.
snatch complex
w/u with 45# bar
3-rounds
3- snatch grip deadlifts
3- hang power snatch
3- overhead squats
3- full snatch
75
95
105
all good sets. the weight was manageable and kept the focus on the form.
felt good. took a little longer to get thru these. the 105 set was a gasser.
met-con
adapted from Ignite
3-rounds
30- kettle bell swings
10- burpees
15- r/l kettle bell snatch
20- mountain climbers
10- r/l kettlebell thrusters
rest 1 minute between rounds
this was a gasser. definitely got the heart rate up and the blood pumping.
the kettlebell thrusters were hard. snatches were good. 15 was a long set of reps.
stretch
foam roll
good stuff for a friday am.
overall the body is feeling good. once i get the foot issues sorted out i will be rocking and rolling.
so happy friday!!!
Thursday, December 9, 2010
Thursday 12-9
back at it after the rest day yesterday. using today as a make up.
can't say i didn't feel like staying in bed this am. brrr...
warm-up
still no running as the foot in much much better but want to let it come back 100%
3 rounds
5 walk outs
10 pull ups
15 push ups
20 squats
all unbroken and good stuff.
Back squat
10x45
10x135
8x185
6x225
5-3-1
255
285
305- 2
315- fail
255 was good. used a box with a 25# plate to judge the depth.
285 got heavy but got 3 good solid reps
305 got the 1st and went back for another. had maybe 1 more in me but racked it and decided to try a 1 rep
315 got low and just couldn't get out of the hole. had to bail on it.
good stuff on this here. spent some time and focused on the movement and getting low.
much better and the weight is coming back up. the form was much better than last week. deeper and more consistent.
no met-con today as i was basically out of time.
stretch
plyo yoga
foam roll
happy thursday!
can't say i didn't feel like staying in bed this am. brrr...
warm-up
still no running as the foot in much much better but want to let it come back 100%
3 rounds
5 walk outs
10 pull ups
15 push ups
20 squats
all unbroken and good stuff.
Back squat
10x45
10x135
8x185
6x225
5-3-1
255
285
305- 2
315- fail
255 was good. used a box with a 25# plate to judge the depth.
285 got heavy but got 3 good solid reps
305 got the 1st and went back for another. had maybe 1 more in me but racked it and decided to try a 1 rep
315 got low and just couldn't get out of the hole. had to bail on it.
good stuff on this here. spent some time and focused on the movement and getting low.
much better and the weight is coming back up. the form was much better than last week. deeper and more consistent.
no met-con today as i was basically out of time.
stretch
plyo yoga
foam roll
happy thursday!
Wednesday, December 8, 2010
Wednesday 12-8
REST DAY.
somewhat intentional. had a late meeting last night and didn't get to sleep till around 11.
4am comes awfully quick....
so i rolled over.
squat day will me made up tomorrow.
somewhat intentional. had a late meeting last night and didn't get to sleep till around 11.
4am comes awfully quick....
so i rolled over.
squat day will me made up tomorrow.
Tuesday, December 7, 2010
Tuesday 12-7
brrrrr
another chilly am.
good news of the am? my foot didn't hurt at all? no real stiffness and no pain. walking down the stairs which had been a chore until the foot loosened up was like normal! yeah!
still not running on it. will give it the rest of the week and see what happens.
warm-up
10 walk outs
20 pull-ups unbroken
30 push ups unbroken
40 decline sit ups
50 squats unbroken
the decline sit-ups were harder than i thought today for whatever reason. i was touching the mat behind my head on each rep to get full range of motion. had to break them after 20. weird.
all else was good.
little sampson stretch and some hip mob drills to get flowing.
strength
Press
10x45
8x75
6x95
all sets strict press. good form and solid reps.
5-3-1
115
135
155-3
115 was solid. 135 was solid as well. little dip on the 1st one to get the bar going.
155 was heavy but got 3 good solid reps at 155 and felt strong. could have gone up. need to reset this a little. felt much better than last time. more solid.
met-con
15 min amrap
5 handstand pushups
7 kettle bell snatches r/l 35lbs
10 knees to elbows
7 rounds.
did not sub the HSPU's! i said f it and put a foam board down that was about 4 inches thick. got into a handstand and touched the board with my forehead each rep. got them done!!! huge!
awesome.
the snatches and k2e were standard. did not kip the k2e so a little slow.
focus today was on the hand stand push ups. tried to get a set where i went about 2 inches from the floor but not there yet.
will be working these in from time to time now that i have some confidence.
7 solid rounds. good stuff. basically crossed a goat off the list here. need to get better rom but major breakthru.
just need to get my muscle-ups!
roll
stretch
plyo.
done.
happy tuesday!
another chilly am.
good news of the am? my foot didn't hurt at all? no real stiffness and no pain. walking down the stairs which had been a chore until the foot loosened up was like normal! yeah!
still not running on it. will give it the rest of the week and see what happens.
warm-up
10 walk outs
20 pull-ups unbroken
30 push ups unbroken
40 decline sit ups
50 squats unbroken
the decline sit-ups were harder than i thought today for whatever reason. i was touching the mat behind my head on each rep to get full range of motion. had to break them after 20. weird.
all else was good.
little sampson stretch and some hip mob drills to get flowing.
strength
Press
10x45
8x75
6x95
all sets strict press. good form and solid reps.
5-3-1
115
135
155-3
115 was solid. 135 was solid as well. little dip on the 1st one to get the bar going.
155 was heavy but got 3 good solid reps at 155 and felt strong. could have gone up. need to reset this a little. felt much better than last time. more solid.
met-con
15 min amrap
5 handstand pushups
7 kettle bell snatches r/l 35lbs
10 knees to elbows
7 rounds.
did not sub the HSPU's! i said f it and put a foam board down that was about 4 inches thick. got into a handstand and touched the board with my forehead each rep. got them done!!! huge!
awesome.
the snatches and k2e were standard. did not kip the k2e so a little slow.
focus today was on the hand stand push ups. tried to get a set where i went about 2 inches from the floor but not there yet.
will be working these in from time to time now that i have some confidence.
7 solid rounds. good stuff. basically crossed a goat off the list here. need to get better rom but major breakthru.
just need to get my muscle-ups!
roll
stretch
plyo.
done.
happy tuesday!
Monday, December 6, 2010
Monday 12-6
up and out into the cold morning. must have snoozed it as i was running a little late.
foot stiff but once moving around it felt good. been working out exclusively in the vibrams and really liking it. wearing my free runs as casual shoes and seems to help the foot.
warm up
no run. resting the injured foot still. argh
2 rounds
5 walk outs
15 pull ups
30 squats
40 push ups
walkouts help to loosen up the foot and work the whole body. great starter after climbing out of bed. pullups were unbroken. squats were good, but the 40 pushups were a chore. need to work longer sets of these into the warm up. the short bursts are fine but need a little muscle endurance here.
strength
Deadlift
10x135
6x185
5x225
5x255
5-3-1
275
305
315-4 reps!
so used the first sets to get warmed up. dropped the reps so as nit to blow out on the warm ups. felt good all the way thru.
got to the work set wanted to work a little heavier than last weeks sets.
275 was solid. good form and easy off the floor.
305 was good for 3. came up relatively easy and pulled well
figured i would go to 315 and see what i had left.
max rep set
315x4!! awesome. only had to put it down after 4 as i lost my grip. 5-6 reps was a possibility.
totally reset my training weights here. awesome!
met-con
21-18-15-12-9-6
165# deadlift
45# thruster
9 minutes +/-
strong thru the sets. the deads were unbroken at 21, had to partition after that but they were solid, fast and strong. all thrusters unbroken.
minimal rest between sets. tried to work straight thru.
good stuff.
out of time after this so no good roll session. will have to make that up later tonite.
feeling good.
happy monday!
foot stiff but once moving around it felt good. been working out exclusively in the vibrams and really liking it. wearing my free runs as casual shoes and seems to help the foot.
warm up
no run. resting the injured foot still. argh
2 rounds
5 walk outs
15 pull ups
30 squats
40 push ups
walkouts help to loosen up the foot and work the whole body. great starter after climbing out of bed. pullups were unbroken. squats were good, but the 40 pushups were a chore. need to work longer sets of these into the warm up. the short bursts are fine but need a little muscle endurance here.
strength
Deadlift
10x135
6x185
5x225
5x255
5-3-1
275
305
315-4 reps!
so used the first sets to get warmed up. dropped the reps so as nit to blow out on the warm ups. felt good all the way thru.
got to the work set wanted to work a little heavier than last weeks sets.
275 was solid. good form and easy off the floor.
305 was good for 3. came up relatively easy and pulled well
figured i would go to 315 and see what i had left.
max rep set
315x4!! awesome. only had to put it down after 4 as i lost my grip. 5-6 reps was a possibility.
totally reset my training weights here. awesome!
met-con
21-18-15-12-9-6
165# deadlift
45# thruster
9 minutes +/-
strong thru the sets. the deads were unbroken at 21, had to partition after that but they were solid, fast and strong. all thrusters unbroken.
minimal rest between sets. tried to work straight thru.
good stuff.
out of time after this so no good roll session. will have to make that up later tonite.
feeling good.
happy monday!
Saturday and Sunday December 12-4/5
weekend wrap up
Saturday was an off day. ran around with the kiddies a little doing errands and just chilling out.
fried up a turkey and feasted!! good stuff. started a Cussler book as a goof and plowed thru a couple hundred pages of that in the evening.
Sunday
Darkhorse Beercross!
good lord what a hoot! basically a 35 minute cyclo-cross race where between each lap you have to down a PBR, eat 2 sliders, drink an eggnog, or eat a hot pepper! i went the hot pepper route.
it was hysterical. obviously not a serious event as costumes were worn by all and much tomfoolery ensued!
well i did ride my bike around alot anyway. 10 laps maybe? not sure. took a lap on someone elses bike and on a kids bike! it was a hoot!
call it active rest.
foot still getting better. not 100% but getting there. no running right now. take it easy and let it heal.
Saturday was an off day. ran around with the kiddies a little doing errands and just chilling out.
fried up a turkey and feasted!! good stuff. started a Cussler book as a goof and plowed thru a couple hundred pages of that in the evening.
Sunday
Darkhorse Beercross!
good lord what a hoot! basically a 35 minute cyclo-cross race where between each lap you have to down a PBR, eat 2 sliders, drink an eggnog, or eat a hot pepper! i went the hot pepper route.
it was hysterical. obviously not a serious event as costumes were worn by all and much tomfoolery ensued!
well i did ride my bike around alot anyway. 10 laps maybe? not sure. took a lap on someone elses bike and on a kids bike! it was a hoot!
call it active rest.
foot still getting better. not 100% but getting there. no running right now. take it easy and let it heal.
Friday, December 3, 2010
Friday 12-2
Friday! hooray!
stoked to get back at it after yesterday's rest day. play a little catch up this am.
warm up
5 rounds
5 walk outs
10 push ups
15 squats
extended this to 5 rounds. felt good to get a few extra reps in.
strength- power day!
power cleans
10x45
10x95
6x115
5-5-5
135
155
165
135 was solid. good form. good speed. easy?
155 was heavy but solid. good form. 5 straight reps
165 was heavy and the form started to break down. got 4 and went back for 1 more
got all 5 but no more.
pretty happy with this. form needs some work still. focused on keeping the elbows up, bar tracking straight and getting good second pull.
power snatch
10x45
10x65
5-5-5
95
105
115
95 was solid.
105 was good. little breakdown on the last 2
115 was heavy. form suffered here. wasn't getting under the bar on the last 2. need to work the form. wanted to drop the weight and do a few more sets but running short on time.
double under practice
ripped out a few minutes of double unders to try to get back into the rhythm. got better by the end. its a skill that needs work. will be focusing more on these. really like both the mental and physical aspect of these. you need to stay focused and coordinated while working fast and hard. good stuff.
little stretch and roll and off to the showers
TGIF.
have doctors appt later today. full physical and follow up on the tick bite which was negative for lyme. yeah!
stoked to get back at it after yesterday's rest day. play a little catch up this am.
warm up
5 rounds
5 walk outs
10 push ups
15 squats
extended this to 5 rounds. felt good to get a few extra reps in.
strength- power day!
power cleans
10x45
10x95
6x115
5-5-5
135
155
165
135 was solid. good form. good speed. easy?
155 was heavy but solid. good form. 5 straight reps
165 was heavy and the form started to break down. got 4 and went back for 1 more
got all 5 but no more.
pretty happy with this. form needs some work still. focused on keeping the elbows up, bar tracking straight and getting good second pull.
power snatch
10x45
10x65
5-5-5
95
105
115
95 was solid.
105 was good. little breakdown on the last 2
115 was heavy. form suffered here. wasn't getting under the bar on the last 2. need to work the form. wanted to drop the weight and do a few more sets but running short on time.
double under practice
ripped out a few minutes of double unders to try to get back into the rhythm. got better by the end. its a skill that needs work. will be focusing more on these. really like both the mental and physical aspect of these. you need to stay focused and coordinated while working fast and hard. good stuff.
little stretch and roll and off to the showers
TGIF.
have doctors appt later today. full physical and follow up on the tick bite which was negative for lyme. yeah!
Thursday, December 2, 2010
Thursday 12-2
rest day.
just didn't have it this am.
rolled over and called it a rest day.
foot is stiff and a little sore but much better. need to get it loosened up a little. should be back to 100% by next week. will then slowly bring the mileage back up.
happy rest day!
just didn't have it this am.
rolled over and called it a rest day.
foot is stiff and a little sore but much better. need to get it loosened up a little. should be back to 100% by next week. will then slowly bring the mileage back up.
happy rest day!
Wednesday, December 1, 2010
Wednesday 12-1
December? really? already.......
yucky rain too start the month, guess its better than snow...for now at least.
little blah this am. didn't much feel like getting out of bed but rolled over and hit the floor. gotta get up and go!
foot much better this am. still no running. taking the rest of the week off and letting it heal.
warm up
3 rounds
10 pullups
15 push ups
20 squats
opened up with this standard. good stuff. been killing the pullups lately. all rounds unbroken with no rest between. good fast pace warm up.
strength.
Back Squat
10x45
10x135
8x185
6x225
3-3-3
255
275
295
255 was solid. good depth and form.
275 was heavy but solid. still pretty deep and good form.
295 was short and heavy. definitely not all the way down. got 3 but they were only 80% awesome. definitely need to go lower on the heavier sets. maybe drop the weight down again and work the form. drive up and out of the hole.
8x225
finisher. good and deep. reset the form i was looking for.
brought my grip in closer and moved my thumb to the top of the bar. makes a big difference. the bar sits lower and rests on the upper traps. no stress on the shoulders, wrists etc. liking that.
still need to work the depth. may have to start using the ball again to get the depth.
met-con
adapted form the crossfit ignite site
3 rounds
10- kettlebell squat clean 35# each hand
rest 10 seconds
10- kettlebell racked walking lunges 35# each hand
rest 10 seconds
30 second plank hold
rest 10 seconds
had planned to get 5-6 rounds of this in but after 3 i was shelled and was having trouble keeping the squat cleans and walking lunges unbroken. may have bitten off a little too much weight on these? doubtful, think it was just hard and i was a little tired this am..
so 3 rounds.
stretch
yoga/plyo
roll
foot held up good today. definitely a tendon issue. must have stressed the foot a little too much. will start running in the vibrams again, but lower mileage... and see how it goes.
good chance to reset the odometer and start to work toward the half marathon in the spring.
rainy wednesday!
peace.
yucky rain too start the month, guess its better than snow...for now at least.
little blah this am. didn't much feel like getting out of bed but rolled over and hit the floor. gotta get up and go!
foot much better this am. still no running. taking the rest of the week off and letting it heal.
warm up
3 rounds
10 pullups
15 push ups
20 squats
opened up with this standard. good stuff. been killing the pullups lately. all rounds unbroken with no rest between. good fast pace warm up.
strength.
Back Squat
10x45
10x135
8x185
6x225
3-3-3
255
275
295
255 was solid. good depth and form.
275 was heavy but solid. still pretty deep and good form.
295 was short and heavy. definitely not all the way down. got 3 but they were only 80% awesome. definitely need to go lower on the heavier sets. maybe drop the weight down again and work the form. drive up and out of the hole.
8x225
finisher. good and deep. reset the form i was looking for.
brought my grip in closer and moved my thumb to the top of the bar. makes a big difference. the bar sits lower and rests on the upper traps. no stress on the shoulders, wrists etc. liking that.
still need to work the depth. may have to start using the ball again to get the depth.
met-con
adapted form the crossfit ignite site
3 rounds
10- kettlebell squat clean 35# each hand
rest 10 seconds
10- kettlebell racked walking lunges 35# each hand
rest 10 seconds
30 second plank hold
rest 10 seconds
had planned to get 5-6 rounds of this in but after 3 i was shelled and was having trouble keeping the squat cleans and walking lunges unbroken. may have bitten off a little too much weight on these? doubtful, think it was just hard and i was a little tired this am..
so 3 rounds.
stretch
yoga/plyo
roll
foot held up good today. definitely a tendon issue. must have stressed the foot a little too much. will start running in the vibrams again, but lower mileage... and see how it goes.
good chance to reset the odometer and start to work toward the half marathon in the spring.
rainy wednesday!
peace.
Tuesday, November 30, 2010
Tuesday 11-30
up and out again this am. went to bed early as the long weekend thru off my normal schedule.
little chilly this am but not nearly as cold as yesterday.
foot much better. was brutal last night. iced it down and took some advil, then used a tennis ball to try to work it out a little. guess it helped cause this am it's much better. still not running on it but major improvement.
warm-up
3 rounds
5 walk outs
10 push ups
15 squats
this is a pretty solid opener actually. gets the body ready to move into action fairly well.
plank holds
3 sets of 30 count planks
used these just to finish up the warm up and kill a little time while waiting on a bar. may start to mix in more stability exercises, planks, l-sits etc...
strength work
Press
10x45
6x95
5x115
3-3-3
135
155-2
135-5
the first set was solid. little push at the bottom but solid press out and good form. focused on the hand position and pressing out of the rack. little bit of shoulder flex issue on the right side. gotta check that out.
went up to 155. got the first, failed the second, got the 3rd and had to put the bar down. had to push out of the bottom but got a good press. just couldn't finish that 2nd rep.
dropped the weight down to 135 and figured to rep it out. got 5 good ones.
pretty solid overall. not awesome but solid.
met-con
adapted from the crossfit ignite.
7 rounds
5 pullups
5 dips
7 kettlebell snatches right/left
25 double unders
pull-ups, dips, and snatches were solid the first 3 rounds but my double unders sucked! just couldn't get a good rhythm going. and man it hurts when you hit your foot with the rope in vibrams!
all the pullups, dips, and snatches were unbroken with no rest between and finally in the last couple of rounds i got the double unders under control. was linking 10-15 at a clip. much better. was focusing on pulling my feet up behind on the jump. better. think the mental aspect of my hurt foot was slowing me down. need to practice these...a lot.
may mix that into the warm up tomorrow and thru the rest of the week.
all said roughly 15 minutes. slow on the d/u's killed the time.
little foam rolling and some stretching.
back to the salt mine!
peace
little chilly this am but not nearly as cold as yesterday.
foot much better. was brutal last night. iced it down and took some advil, then used a tennis ball to try to work it out a little. guess it helped cause this am it's much better. still not running on it but major improvement.
warm-up
3 rounds
5 walk outs
10 push ups
15 squats
this is a pretty solid opener actually. gets the body ready to move into action fairly well.
plank holds
3 sets of 30 count planks
used these just to finish up the warm up and kill a little time while waiting on a bar. may start to mix in more stability exercises, planks, l-sits etc...
strength work
Press
10x45
6x95
5x115
3-3-3
135
155-2
135-5
the first set was solid. little push at the bottom but solid press out and good form. focused on the hand position and pressing out of the rack. little bit of shoulder flex issue on the right side. gotta check that out.
went up to 155. got the first, failed the second, got the 3rd and had to put the bar down. had to push out of the bottom but got a good press. just couldn't finish that 2nd rep.
dropped the weight down to 135 and figured to rep it out. got 5 good ones.
pretty solid overall. not awesome but solid.
met-con
adapted from the crossfit ignite.
7 rounds
5 pullups
5 dips
7 kettlebell snatches right/left
25 double unders
pull-ups, dips, and snatches were solid the first 3 rounds but my double unders sucked! just couldn't get a good rhythm going. and man it hurts when you hit your foot with the rope in vibrams!
all the pullups, dips, and snatches were unbroken with no rest between and finally in the last couple of rounds i got the double unders under control. was linking 10-15 at a clip. much better. was focusing on pulling my feet up behind on the jump. better. think the mental aspect of my hurt foot was slowing me down. need to practice these...a lot.
may mix that into the warm up tomorrow and thru the rest of the week.
all said roughly 15 minutes. slow on the d/u's killed the time.
little foam rolling and some stretching.
back to the salt mine!
peace
Monday, November 29, 2010
Monday 11-29
back up and at it this am. hoorah!
was nice to take a couple days away from the gym. got up this am pumped to get back at it.
warm-up
no run this am. resting the foot.
3 rounds
5 walk outs
10 push ups
15 squats
felt good to get the blood flowing and to stretch out a bit. no issues here. moved thru quick.
Strength.
Deadlift!
10x135
8x185
6x225
3x255
3-3-3
275
295
305
felt great on these. strong thru all sets. probably could have pushed a 4th set up to 315 or so. feeling strong and glad to be back working hard.
met-con
3 pull-ups
5 burpees
7 35# single arm kettlebell swings
9 sit-ups
this was supposed to be a 15min amrap. i took the kettlebell into the back to work on the real pull-up bar and did 15 rounds. no clock back there.
not sure how long it took but felt great to keep moving for a extended period of time. all unbroken with minimal to no rest between exercises. did one arm swings and really worked on getting the bell to move from the hips.
good stuff
little yoga after and then off to the showers and then the office.
foot has tightened up on me again now. need to keep moving on it and keep stretching it out.
peace!!
was nice to take a couple days away from the gym. got up this am pumped to get back at it.
warm-up
no run this am. resting the foot.
3 rounds
5 walk outs
10 push ups
15 squats
felt good to get the blood flowing and to stretch out a bit. no issues here. moved thru quick.
Strength.
Deadlift!
10x135
8x185
6x225
3x255
3-3-3
275
295
305
felt great on these. strong thru all sets. probably could have pushed a 4th set up to 315 or so. feeling strong and glad to be back working hard.
met-con
3 pull-ups
5 burpees
7 35# single arm kettlebell swings
9 sit-ups
this was supposed to be a 15min amrap. i took the kettlebell into the back to work on the real pull-up bar and did 15 rounds. no clock back there.
not sure how long it took but felt great to keep moving for a extended period of time. all unbroken with minimal to no rest between exercises. did one arm swings and really worked on getting the bell to move from the hips.
good stuff
little yoga after and then off to the showers and then the office.
foot has tightened up on me again now. need to keep moving on it and keep stretching it out.
peace!!
Sunday 11-28
more active recovery.
took the kids for a hike up along the ridge by the house. 3.5 miles or so. some good elevation gain. lots of fun.
foot a little banged up after. maybe pushed it a little. wore the frees maybe should have worn something a little more substantial.
back to the grind tomorrow.
took the kids for a hike up along the ridge by the house. 3.5 miles or so. some good elevation gain. lots of fun.
foot a little banged up after. maybe pushed it a little. wore the frees maybe should have worn something a little more substantial.
back to the grind tomorrow.
Friday/Saturday 11-27/28
recovery.
from feasting and letting the foot heal.
rest, ice, compression, elevate, advil.....
took the 2 days just to mellow out and recover. foot better and better each day. think i stressed the muscles and tendons on the top of my foot. just take some time to deal and now reset my running a little to get used to the vibrams.
all good!
from feasting and letting the foot heal.
rest, ice, compression, elevate, advil.....
took the 2 days just to mellow out and recover. foot better and better each day. think i stressed the muscles and tendons on the top of my foot. just take some time to deal and now reset my running a little to get used to the vibrams.
all good!
Thursday 11-25
happy thanksgiving!!
so prior to feasting on bird it was time for the 5 mile turkey trot!
chilly overcast morning. but dry and turned out to be a great day for running.
record number of registrations this year as well.
after getting there early, warming up a little and hanging with some friends it was time to line it up. i found a spot fairly close to what i thought was the front but would later realize i probably should have been further up. gun went off and we proceeded to stand still........... for about 30-40 seconds...
finally over the line and away we go. first mile is traffic and then a decent hill to break things up. felt good and kept my pace steady. passed the 1 mile clock in 8 minutes. raw time, doesn't account for the standing at the start. kept it going thru the rolling 2nd mile and crossed that in 15 and change. up to mile 3 i was kind of hurting. started to get hot. gloves were great off the start but my hands were a little hot and i may have burned a few matches passing people early on. just kept the pace steady and soldiered on. when i crossed the 3 mile mark i checked the time and was making a good pace. just suffer thru. the last 2 miles are fairly flat and quick.
crossed the line in 36:50 raw time.
felt good but a few minutes later my feet were hurting! left foot was beat from running in the vibrams. the free's got me thru the run but i was paying the price.
official time 36:22.
left foot was pretty banged up so took it easy the rest of the day.
happy with the run and the time. great way to spend turkey day am!!
so prior to feasting on bird it was time for the 5 mile turkey trot!
chilly overcast morning. but dry and turned out to be a great day for running.
record number of registrations this year as well.
after getting there early, warming up a little and hanging with some friends it was time to line it up. i found a spot fairly close to what i thought was the front but would later realize i probably should have been further up. gun went off and we proceeded to stand still........... for about 30-40 seconds...
finally over the line and away we go. first mile is traffic and then a decent hill to break things up. felt good and kept my pace steady. passed the 1 mile clock in 8 minutes. raw time, doesn't account for the standing at the start. kept it going thru the rolling 2nd mile and crossed that in 15 and change. up to mile 3 i was kind of hurting. started to get hot. gloves were great off the start but my hands were a little hot and i may have burned a few matches passing people early on. just kept the pace steady and soldiered on. when i crossed the 3 mile mark i checked the time and was making a good pace. just suffer thru. the last 2 miles are fairly flat and quick.
crossed the line in 36:50 raw time.
felt good but a few minutes later my feet were hurting! left foot was beat from running in the vibrams. the free's got me thru the run but i was paying the price.
official time 36:22.
left foot was pretty banged up so took it easy the rest of the day.
happy with the run and the time. great way to spend turkey day am!!
Wednesday, November 24, 2010
Wednesday
paying the price this am for the 1.5 miles in the vibrams. feet are sore.
better after moving around a bit. man this will take a little while to get used to. guess there is a larger curve than i expected. i also pushed this a bit...you know, kind of jumped right in and all...
no run this am.
3 rounds
10 push ups
5 walk outs
10 squats
no biggee just getting into the groove.
good and loose by the end
3 rounds
10 pull ups
15 decline sit ups
used the highest decline setting and touched behind my head each rep. harder than expected actually. all pull ups unbroken and with chest to bar.
Back Squat
10x45
10x135
8x185
6x225
5-5-5
245
265
275
these were to be 75-80-85% sets. i bumped it up a little.
the 275 were heavy and my depth may have been a little short. tried to make sure i got deep but should have set a ball so i had a guide. still good work sets and making progress on these.
5 rounds
10 135# backsquats
10 chest to deck push ups
stormed thru these. the ignite met-con was wallballs and i don't really have the ability to do that in the gym. well could have got creative but..... i was slacking. wanted to reset my squat depth after the 275's and used this little met-con to do it.
didn't time it but moved thru fast. no rest.
stretch
plyo
yoga roll
spent some time on mobility. want to focus more on that and with the turkey trot coming up tomorrow could use a little mob work.
good stuff.
feet were much better after moving around for a bit. no desire to run on them today though. save it for tomorrow.
looks like i will be running in the nike's. going to be cold and can't risk banging up the feet so bad that i can't train the rest of the weekend.
time goal? sub 40. sub 38? we'll see.
fast, light, steady and strong.
peace!
better after moving around a bit. man this will take a little while to get used to. guess there is a larger curve than i expected. i also pushed this a bit...you know, kind of jumped right in and all...
no run this am.
3 rounds
10 push ups
5 walk outs
10 squats
no biggee just getting into the groove.
good and loose by the end
3 rounds
10 pull ups
15 decline sit ups
used the highest decline setting and touched behind my head each rep. harder than expected actually. all pull ups unbroken and with chest to bar.
Back Squat
10x45
10x135
8x185
6x225
5-5-5
245
265
275
these were to be 75-80-85% sets. i bumped it up a little.
the 275 were heavy and my depth may have been a little short. tried to make sure i got deep but should have set a ball so i had a guide. still good work sets and making progress on these.
5 rounds
10 135# backsquats
10 chest to deck push ups
stormed thru these. the ignite met-con was wallballs and i don't really have the ability to do that in the gym. well could have got creative but..... i was slacking. wanted to reset my squat depth after the 275's and used this little met-con to do it.
didn't time it but moved thru fast. no rest.
stretch
plyo
yoga roll
spent some time on mobility. want to focus more on that and with the turkey trot coming up tomorrow could use a little mob work.
good stuff.
feet were much better after moving around for a bit. no desire to run on them today though. save it for tomorrow.
looks like i will be running in the nike's. going to be cold and can't risk banging up the feet so bad that i can't train the rest of the weekend.
time goal? sub 40. sub 38? we'll see.
fast, light, steady and strong.
peace!
Tuesday, November 23, 2010
Tuesday 11-23
up and out into the fog.
weird weather these days.
treadmill
run 1.5
7:45 average pace. started at 8 and worked the speed up a little.
feet felt good to start but began to ache a little at the end. didn't want to push it any further and probably went a little too far.
definitely still getting used to the vibrams. the stride is good, the calves are good now its just my feet that have to catch up.
guess this is what happens after years of walking and running in over supported shoes.
strength warm up
3 rounds
10 pull-ups
15 push-ups
20 squats
all rounds unbroken and minimal rest between rounds. felt good.
strength
Press
10x45
8x75
6x95
5-5-5
115
125
135
115 was good. solid press, good form.
125 was good for the first 3, had a little push on the last 2
135 was heavy but got them repped out with a push off the bottom.
need to work the strict press. getting better though.
no met-con this am. decided to do some mobility instead.
feet definitely banged up. didn't want to risk performance later in the week to get a few box jumps in.
stretch
plyo
yoga
roll
spent a good amount of time in a few yoga poses and working mobility.
foam rolled out the back, shoulders, calves and it bands and hams.
felt good to spend a little extra time working on that.
tuesday. yippee....
peace!
weird weather these days.
treadmill
run 1.5
7:45 average pace. started at 8 and worked the speed up a little.
feet felt good to start but began to ache a little at the end. didn't want to push it any further and probably went a little too far.
definitely still getting used to the vibrams. the stride is good, the calves are good now its just my feet that have to catch up.
guess this is what happens after years of walking and running in over supported shoes.
strength warm up
3 rounds
10 pull-ups
15 push-ups
20 squats
all rounds unbroken and minimal rest between rounds. felt good.
strength
Press
10x45
8x75
6x95
5-5-5
115
125
135
115 was good. solid press, good form.
125 was good for the first 3, had a little push on the last 2
135 was heavy but got them repped out with a push off the bottom.
need to work the strict press. getting better though.
no met-con this am. decided to do some mobility instead.
feet definitely banged up. didn't want to risk performance later in the week to get a few box jumps in.
stretch
plyo
yoga
roll
spent a good amount of time in a few yoga poses and working mobility.
foam rolled out the back, shoulders, calves and it bands and hams.
felt good to spend a little extra time working on that.
tuesday. yippee....
peace!
Monday, November 22, 2010
Monday
back to the grind after a great but what seemed like a short weekend.
no treadmill this am. got the turkey trot on thursday and the feet are a little sore from the hike yesterday in the Vibrams. figured i will get a run in tomorrow.
warm up
3 rounds
5 walk outs
10 push ups
15 squats
used this to loosen up. little stiff this am. maybe coming off the weekend. maybe the hike and yard work yesterday? whatever
strength
Deadlift
10x135
8x185
6x225
3x275
1 deadlift on the minute for 15 minutes
285
these were good. solid reps, good form. probably could have gone heavier. good sign that the strength is progressing along with work capacity.
met-con
3 rounds
15 burpees
20 kbs
25 double unders
7:30 +/-
haven't done double unders in a while. took a few practice reps to get loose. the stiff feet and the vibrams were a interesting combo on the rope. caught a toe with the rope a few times.
definitely out of sync here
all the burpees and the swings were unbroken. used the 35# bell so no issue doing american swings. did the double unders as fast as possible. had to restart a few times.
felt good when they were flowing though.
need to practice these more.
roll
stretch
yoga
work out the kinks.
monday. at least its a short week.
peace.
no treadmill this am. got the turkey trot on thursday and the feet are a little sore from the hike yesterday in the Vibrams. figured i will get a run in tomorrow.
warm up
3 rounds
5 walk outs
10 push ups
15 squats
used this to loosen up. little stiff this am. maybe coming off the weekend. maybe the hike and yard work yesterday? whatever
strength
Deadlift
10x135
8x185
6x225
3x275
1 deadlift on the minute for 15 minutes
285
these were good. solid reps, good form. probably could have gone heavier. good sign that the strength is progressing along with work capacity.
met-con
3 rounds
15 burpees
20 kbs
25 double unders
7:30 +/-
haven't done double unders in a while. took a few practice reps to get loose. the stiff feet and the vibrams were a interesting combo on the rope. caught a toe with the rope a few times.
definitely out of sync here
all the burpees and the swings were unbroken. used the 35# bell so no issue doing american swings. did the double unders as fast as possible. had to restart a few times.
felt good when they were flowing though.
need to practice these more.
roll
stretch
yoga
work out the kinks.
monday. at least its a short week.
peace.
Weekend wrap 11-20/21
weekend wrap up
Saturday had to work in the office till noon. no pre-work workout.
ending up taking the day as a rest day.
went to the movies with the kids. had a blast.
good times.
Sunday
beautiful weather on Sunday.
went for a hike with the boy on a trail up South Mountain. what a hoot. maybe a 3 mile out and back. not 100% sure on the distance. trying to find a good trail map is a little difficult.
ended up doing yard work the rest of the day. got lots done and had a good time.
Saturday had to work in the office till noon. no pre-work workout.
ending up taking the day as a rest day.
went to the movies with the kids. had a blast.
good times.
Sunday
beautiful weather on Sunday.
went for a hike with the boy on a trail up South Mountain. what a hoot. maybe a 3 mile out and back. not 100% sure on the distance. trying to find a good trail map is a little difficult.
ended up doing yard work the rest of the day. got lots done and had a good time.
Friday, November 19, 2010
Friday 11/19
Friday!
TGIF
yeah, well still have to work tomorrow so whatever....
crisp and clear this am.. nice!
treadmill
run 2 miles
15:30
7:45 pace. hopped on and was definitely a little out of sync. took about a 1/4 mile to get loose and get my stride going. realize how much the shoes let you pound when you hop on the treadmill cold. i could have easily just plodded away but the vibrams make you get light and loose faster.
strength warm up
3 rounds
5 walk out
10 push ups
15 squats
walk out are getting a little easier. maybe i am just used to the torture now. they are a good opener and the downward dog finish helps to stretch the feet and calves out.
chest to deck on the push ups
fast, low squats. trying to train the mind/body to rep deep full squats even when fatigued.
no strength today. rest day for that. worked pretty hard this week. good stuff all around.
Met-con
"helen"
3 rounds
run 400m
21 kettlebell swings
12 pull-ups
8 minutes +/-
used the 35# kettlebell but did 1 arm swings since i don't have a heavier one. figured that would help even the playing field a bit.
all swings and pull-ups unbroken! that was pretty sweet. the runs were sub 7 pace. into the 6's and feeling pretty good. fast feet.
thin when we did this back in September at Ignite i was in the upper 9:00 min range. granted i was swinging a heavier bell but still, with one arm swings, to knock that kind of time off is pretty sweet.
definitely happy. feeling good!
so onward to friday. yippee!!
peace!
TGIF
yeah, well still have to work tomorrow so whatever....
crisp and clear this am.. nice!
treadmill
run 2 miles
15:30
7:45 pace. hopped on and was definitely a little out of sync. took about a 1/4 mile to get loose and get my stride going. realize how much the shoes let you pound when you hop on the treadmill cold. i could have easily just plodded away but the vibrams make you get light and loose faster.
strength warm up
3 rounds
5 walk out
10 push ups
15 squats
walk out are getting a little easier. maybe i am just used to the torture now. they are a good opener and the downward dog finish helps to stretch the feet and calves out.
chest to deck on the push ups
fast, low squats. trying to train the mind/body to rep deep full squats even when fatigued.
no strength today. rest day for that. worked pretty hard this week. good stuff all around.
Met-con
"helen"
3 rounds
run 400m
21 kettlebell swings
12 pull-ups
8 minutes +/-
used the 35# kettlebell but did 1 arm swings since i don't have a heavier one. figured that would help even the playing field a bit.
all swings and pull-ups unbroken! that was pretty sweet. the runs were sub 7 pace. into the 6's and feeling pretty good. fast feet.
thin when we did this back in September at Ignite i was in the upper 9:00 min range. granted i was swinging a heavier bell but still, with one arm swings, to knock that kind of time off is pretty sweet.
definitely happy. feeling good!
so onward to friday. yippee!!
peace!
Thursday, November 18, 2010
Thursday 11-18
up and out into the chilly but clear air this am.
feeling pretty good.
treadmill
run 2 miles
15:20
started at 8:00 pace, little better than conversation pace, moved it up as i went along. foot is better. not 100% but getting there. feeling pretty good in the vibrams. pretty much a go to run the turkey trot in them. maybe throw down a longer run on sunday as a final prep.
strength warm-up
5 walk-outs
10 push ups
15 squats
using the walk outs more. not a big fan so will work on them for a little while. they are effective full body openers i will give them that. chest to deck pushups, squats standard.
Powerclean
10x45
8x95
5x135
3x155
1-1-1-1-1-1-1
165
175
185
185-fail
2x155
2x155
165 was good. 175 was good. 185 got a little heavy. got the first one but failed on the 2nd attempt. went back down to work the form and speed on the drive off the floor. 185 is a pr. that's better than bodyweight powerclean! cool.
powersnatch
8x45
8x75
5x95
3x105
3x115
the plan here was to do heavy singles on these as well. but ran out of time so did some some sets of 3 to get the feel of the movement. never got super heavy but tried to get the form better. felt pretty strong on the 115's. still need to work on the snatch more.
stretch
foam roll
running a little behind so had to hustle and hit the showers.
all in all a good way to start to day.
peace
feeling pretty good.
treadmill
run 2 miles
15:20
started at 8:00 pace, little better than conversation pace, moved it up as i went along. foot is better. not 100% but getting there. feeling pretty good in the vibrams. pretty much a go to run the turkey trot in them. maybe throw down a longer run on sunday as a final prep.
strength warm-up
5 walk-outs
10 push ups
15 squats
using the walk outs more. not a big fan so will work on them for a little while. they are effective full body openers i will give them that. chest to deck pushups, squats standard.
Powerclean
10x45
8x95
5x135
3x155
1-1-1-1-1-1-1
165
175
185
185-fail
2x155
2x155
165 was good. 175 was good. 185 got a little heavy. got the first one but failed on the 2nd attempt. went back down to work the form and speed on the drive off the floor. 185 is a pr. that's better than bodyweight powerclean! cool.
powersnatch
8x45
8x75
5x95
3x105
3x115
the plan here was to do heavy singles on these as well. but ran out of time so did some some sets of 3 to get the feel of the movement. never got super heavy but tried to get the form better. felt pretty strong on the 115's. still need to work on the snatch more.
stretch
foam roll
running a little behind so had to hustle and hit the showers.
all in all a good way to start to day.
peace
Wednesday, November 17, 2010
Wednesday 11-17
ah wednesday. half way there? well maybe.
still rainy but warmer. nice.
treadmill
back at it today. foot better so figured see what it felt like.
run 1.5 miles
7:45 pace. started at 8 and worked the kinks out and then sped it up a bit. didn't want to push to much but wanted to get a feel for the foot. much better. shortened my stride and increased my cadence and it felt great. little sore but no big deal.
strength warm up
3 rounds
5 walk-outs
5 yoga push ups
these were good mobility/strength warm up exercises. the walk outs are great for getting the kinks out and the yoga pushups really work the whole body. good stuff
strength
back squats
10x45
10x135
8x185
5x225
3x245
1-1-1
265
275
295
had the option this am to do 3x3 or 3x1. went 3x1 to see where the max range is. 295 was good. heavy, full depth. form started to get a little hinky otherwise i might have thrown a few more reps in there to see how much i can push. 300 shouldn't be an issue. looking to get into the 300' prior to the new year. 325? maybe get my real squat up to where my crappy form squat was.
happy with this for now.
met-con
3 rounds
run 400m
50 air squats
8 minutes? used the wall clock so not super accurate.
runs were sub 7:00 pace
all squats unbroken
kicked the pace up on the last run and felt good. definitely feeling it in the legs on the last set of squats.
the runs were good. fast feet, shorter stride, felt good.
foot is ok now. little stiff, little sore. maybe 80%
should be cool for the turkey trot next week.
good wednesday am!
peace!
still rainy but warmer. nice.
treadmill
back at it today. foot better so figured see what it felt like.
run 1.5 miles
7:45 pace. started at 8 and worked the kinks out and then sped it up a bit. didn't want to push to much but wanted to get a feel for the foot. much better. shortened my stride and increased my cadence and it felt great. little sore but no big deal.
strength warm up
3 rounds
5 walk-outs
5 yoga push ups
these were good mobility/strength warm up exercises. the walk outs are great for getting the kinks out and the yoga pushups really work the whole body. good stuff
strength
back squats
10x45
10x135
8x185
5x225
3x245
1-1-1
265
275
295
had the option this am to do 3x3 or 3x1. went 3x1 to see where the max range is. 295 was good. heavy, full depth. form started to get a little hinky otherwise i might have thrown a few more reps in there to see how much i can push. 300 shouldn't be an issue. looking to get into the 300' prior to the new year. 325? maybe get my real squat up to where my crappy form squat was.
happy with this for now.
met-con
3 rounds
run 400m
50 air squats
8 minutes? used the wall clock so not super accurate.
runs were sub 7:00 pace
all squats unbroken
kicked the pace up on the last run and felt good. definitely feeling it in the legs on the last set of squats.
the runs were good. fast feet, shorter stride, felt good.
foot is ok now. little stiff, little sore. maybe 80%
should be cool for the turkey trot next week.
good wednesday am!
peace!
Tuesday, November 16, 2010
Tuesday 11-16
up early to the rain pounding the roof. yuck.
no run today as the foot is much better but not 100% and want to be able to run the turkey trot next week so am taking it day by day.
warm up
20 burpees
5 walk-outs
20 burpees
5 walk out
sampson stretch
3 rounds
10 pull-ups
15 push ups
20 squats
not running a few miles in the am opens up the door for all sorts of new stuff pre-strength work. this was a good mix. the burpees were well burpees. the walk outs help to stretch out the body but are also a great stabilization exercise.
changed up the usual cindy-ish warm up. felt good to get a few longer sets in.
strength
Press
10x45
8x65
6x95
3-3-3
115
135
155(2)
115 was good and solid. 135 took a little push to get started but repped out the 3. 155 was heavy. used a push drive to get it going and got 2, couldn't lock out the 3rd rep.
not bad. definitely still my weak link. have to work on this.
been following the Crossfit Ignite programing but the met-con today would have required all sorts of subs due to muscle-ups, handstand push ups, and heavy swings so i decided to come up with a little something on my own.
met-con
50- kbs 35#
10- pull-ups
40- kbs
10- pull-ups
30- kbs
10- pull-ups
20- kbs
10- pull-ups
10- kbs
10- pull-ups
not timed. no clock in the back. all swings unbroken. first 3 sets of pull-ups were unbroken and tried to get chest to bar. last 2 sets were 6/4.
good deal here. definitely a mental battle to not put down the bell. keep swinging. grip was going, shoulders going, but keep swinging. lose to much time if you put it down and walk away. take a few seconds to get on the bar and then go.
stretch
yoga/plyo
roll
little yoga work and plyo. geting my mobility on.
rolled out the calves and really worked the crap out of them. little glued down from running in the vibrams i would assume. found a new way to really work them and it was painfully awesome...
peace!!
no run today as the foot is much better but not 100% and want to be able to run the turkey trot next week so am taking it day by day.
warm up
20 burpees
5 walk-outs
20 burpees
5 walk out
sampson stretch
3 rounds
10 pull-ups
15 push ups
20 squats
not running a few miles in the am opens up the door for all sorts of new stuff pre-strength work. this was a good mix. the burpees were well burpees. the walk outs help to stretch out the body but are also a great stabilization exercise.
changed up the usual cindy-ish warm up. felt good to get a few longer sets in.
strength
Press
10x45
8x65
6x95
3-3-3
115
135
155(2)
115 was good and solid. 135 took a little push to get started but repped out the 3. 155 was heavy. used a push drive to get it going and got 2, couldn't lock out the 3rd rep.
not bad. definitely still my weak link. have to work on this.
been following the Crossfit Ignite programing but the met-con today would have required all sorts of subs due to muscle-ups, handstand push ups, and heavy swings so i decided to come up with a little something on my own.
met-con
50- kbs 35#
10- pull-ups
40- kbs
10- pull-ups
30- kbs
10- pull-ups
20- kbs
10- pull-ups
10- kbs
10- pull-ups
not timed. no clock in the back. all swings unbroken. first 3 sets of pull-ups were unbroken and tried to get chest to bar. last 2 sets were 6/4.
good deal here. definitely a mental battle to not put down the bell. keep swinging. grip was going, shoulders going, but keep swinging. lose to much time if you put it down and walk away. take a few seconds to get on the bar and then go.
stretch
yoga/plyo
roll
little yoga work and plyo. geting my mobility on.
rolled out the calves and really worked the crap out of them. little glued down from running in the vibrams i would assume. found a new way to really work them and it was painfully awesome...
peace!!
Monday, November 15, 2010
MOnday 11-15
start the week with deadlifts!! oh yeah.
no run this am as i am still letting the foot mend. should be good to go by tomorrow. little sore still and if i step wrong it lets me know its still there.
warm up
40 squats
30 push ups
30 squats
20 push ups
sampson stretch
deadlifts
10x45
10x135
8x185
6x205
3x225
3-3-3
70%-80%-90% of 1 rep max
255
275
295
these were approx % of 1 rep max. all these felt strong and had good form. probably could have worked a little higher. may need to retest 1 rep max deadlft soon. thinking 340/350 should be attainable. all in all a great way to start a monday!
met-con
15min amrap
7- 155# deadlift
10- sit-ups
16 rounds
the deads were to be 60% of max 3 rep max. i miscalculated slightly. should have been a little heavier. oops. maybe 175? oh well
all sets were unbroken with no rest between sets. finish deads, do situps and so on. 16 rounds was good work. felt strong all the way thru.
stretch
foam roll.
good stuff this am. good stuff.
peace!
no run this am as i am still letting the foot mend. should be good to go by tomorrow. little sore still and if i step wrong it lets me know its still there.
warm up
40 squats
30 push ups
30 squats
20 push ups
sampson stretch
deadlifts
10x45
10x135
8x185
6x205
3x225
3-3-3
70%-80%-90% of 1 rep max
255
275
295
these were approx % of 1 rep max. all these felt strong and had good form. probably could have worked a little higher. may need to retest 1 rep max deadlft soon. thinking 340/350 should be attainable. all in all a great way to start a monday!
met-con
15min amrap
7- 155# deadlift
10- sit-ups
16 rounds
the deads were to be 60% of max 3 rep max. i miscalculated slightly. should have been a little heavier. oops. maybe 175? oh well
all sets were unbroken with no rest between sets. finish deads, do situps and so on. 16 rounds was good work. felt strong all the way thru.
stretch
foam roll.
good stuff this am. good stuff.
peace!
Weekend wrap 11-13/14
beautiful weekend. perfect weather.
strapped on the vibrams and went out for just under 4 miles of roads and trails.
twisted my foot a little weird on the trail and i think maybe pulled a muscle on the top of my foot.
finished the run, was a little tired and off my game and the foot was bothering me.
stretched it out and limped on it the rest of the day.
ice, advil, and more ice.
sunday.
rest day.
got some stuff done around home and just chilled. rested the foot and by the afternoon it was 100 percent better. little more ice and some advil and we were good to go.
watched some football and had a lazy afternoon.
just what the doctor ordered.
strapped on the vibrams and went out for just under 4 miles of roads and trails.
twisted my foot a little weird on the trail and i think maybe pulled a muscle on the top of my foot.
finished the run, was a little tired and off my game and the foot was bothering me.
stretched it out and limped on it the rest of the day.
ice, advil, and more ice.
sunday.
rest day.
got some stuff done around home and just chilled. rested the foot and by the afternoon it was 100 percent better. little more ice and some advil and we were good to go.
watched some football and had a lazy afternoon.
just what the doctor ordered.
Friday, November 12, 2010
Friday 11-12
TGIF
woke up with a sore and dry throat at about 2 am. argh. little aqua and back to sleep. up again before the alarm and rolled over. waited for the alarm to start my day. throat a little better when i got up but still scratchy.
treadmill
run 2 miles
14:50
really getting the groove of the vibrams now. felt much more natural and the calves aren't begging for mercy. seem to be shaking it out. feet still adjusting a little. got some rub marks and calluses developing but that seems only natural.
looking like the turkey trot in the VFF might be a reality.
strength
turkish get ups
did these with dumbell's as the kettle bells are not heavy enough
35
45
55
65
35 and 45 were pretty much warm up. 55 felt a little heavy on the left side. 65 was pushing it. got both. think i have 70/75/80 in me but wanted to move on to the met con. have to start a little heavier and move up more.
really digging this movement. incredible.
met-con
5 rounds
7- 135# push press
7- 24" box jump
15- kettlebell swings 35#
10- chest to deck push ups
this was a beast! the push press was heavy and hard. rx'd weight on the swings was 53 but used the heaviest i had and added 5 reps. jumps and push ups were just a matter of fighting thru the fatigue.
after the 3rd round i was finished. mentally done. didn't think i had 2 more rounds in me.
got back to the bar, cleaned it up and pushed out 5, put the bar down, got back under, cleaned and pushed out 2, moved on to the jumps... last round was the same.
fought thru a major mental wall this am. felt awesome to want with all of everything to quit but push on and finish and finish pretty strong.
amazing. very pleased with that part of my performance.
13 minutes on the wall clock +/-
foam roll
stretch
off to the shower. cashed out.
TGIF!
looking like a super weekend ahead!! going to get out and play in the vff's!
woke up with a sore and dry throat at about 2 am. argh. little aqua and back to sleep. up again before the alarm and rolled over. waited for the alarm to start my day. throat a little better when i got up but still scratchy.
treadmill
run 2 miles
14:50
really getting the groove of the vibrams now. felt much more natural and the calves aren't begging for mercy. seem to be shaking it out. feet still adjusting a little. got some rub marks and calluses developing but that seems only natural.
looking like the turkey trot in the VFF might be a reality.
strength
turkish get ups
did these with dumbell's as the kettle bells are not heavy enough
35
45
55
65
35 and 45 were pretty much warm up. 55 felt a little heavy on the left side. 65 was pushing it. got both. think i have 70/75/80 in me but wanted to move on to the met con. have to start a little heavier and move up more.
really digging this movement. incredible.
met-con
5 rounds
7- 135# push press
7- 24" box jump
15- kettlebell swings 35#
10- chest to deck push ups
this was a beast! the push press was heavy and hard. rx'd weight on the swings was 53 but used the heaviest i had and added 5 reps. jumps and push ups were just a matter of fighting thru the fatigue.
after the 3rd round i was finished. mentally done. didn't think i had 2 more rounds in me.
got back to the bar, cleaned it up and pushed out 5, put the bar down, got back under, cleaned and pushed out 2, moved on to the jumps... last round was the same.
fought thru a major mental wall this am. felt awesome to want with all of everything to quit but push on and finish and finish pretty strong.
amazing. very pleased with that part of my performance.
13 minutes on the wall clock +/-
foam roll
stretch
off to the shower. cashed out.
TGIF!
looking like a super weekend ahead!! going to get out and play in the vff's!
Thursday, November 11, 2010
Thursday 11-11
11-11
up and out on time today! yeah. no alarm malfunction!
treadmill
run 2 miles
15:02
started at a 7:40 pace to get warm and get into my stride. feeling good in the VFF's.
stepped up the pace after an little and kept working it up. finished the last 400 or so sub 7
calves still a little tight but much better.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
skill work
squats and box jumps
warmed up with a couple 20" and 24" jumps
got out the 30" box and started in
10x135 back squats 3x30" box jump
8x185 back squat 3x30+1 plate box jump
5x225 back squat 3x30+2 plates box jump
3x245 back squats 2x30+3 plates
the 30+3 plates got in my head a little. missed the first. stuck the second and the third was a little sloppy. figured that was a good place to stop and move on to the met con.
met-con
5 rounds
5- 225# back squat
20- 35# kbs
10- 45# overhead walking lunge
10:00+/- on the wall clock.
this was edited from the crossfit ignite site. don't have a heavy kettlebell so i doubled the reps and added 2 squats
this was a beast of a met-con but perfect! great mix of heavy skill, speed and endurance.
need heavier bells!! argh.
stretched
foam rolled
hit the showers.
happy Veterans Day! remember what these guys and gals have given up so that we don't have to!!
up and out on time today! yeah. no alarm malfunction!
treadmill
run 2 miles
15:02
started at a 7:40 pace to get warm and get into my stride. feeling good in the VFF's.
stepped up the pace after an little and kept working it up. finished the last 400 or so sub 7
calves still a little tight but much better.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
skill work
squats and box jumps
warmed up with a couple 20" and 24" jumps
got out the 30" box and started in
10x135 back squats 3x30" box jump
8x185 back squat 3x30+1 plate box jump
5x225 back squat 3x30+2 plates box jump
3x245 back squats 2x30+3 plates
the 30+3 plates got in my head a little. missed the first. stuck the second and the third was a little sloppy. figured that was a good place to stop and move on to the met con.
met-con
5 rounds
5- 225# back squat
20- 35# kbs
10- 45# overhead walking lunge
10:00+/- on the wall clock.
this was edited from the crossfit ignite site. don't have a heavy kettlebell so i doubled the reps and added 2 squats
this was a beast of a met-con but perfect! great mix of heavy skill, speed and endurance.
need heavier bells!! argh.
stretched
foam rolled
hit the showers.
happy Veterans Day! remember what these guys and gals have given up so that we don't have to!!
Wednesday, November 10, 2010
Wednesday 11-10
rest day
oops.
alarm didn't go off. rolled over, looked at the clock and was like.......oops!
jump in the shower and out the door.
argh.
oh well. deserved rest today anyway. home late last night so could use the extra hour plus.
calves a little sore still. rolled them out last night and that helped a lot. hams a little stiff this am. no biggee.
back at it tomorrow.
peace!!
oops.
alarm didn't go off. rolled over, looked at the clock and was like.......oops!
jump in the shower and out the door.
argh.
oh well. deserved rest today anyway. home late last night so could use the extra hour plus.
calves a little sore still. rolled them out last night and that helped a lot. hams a little stiff this am. no biggee.
back at it tomorrow.
peace!!
Tuesday, November 9, 2010
Tuesday 11-9
still cold, still dark in the early am.
but i was up a little early for whatever reason. hmm.
treadmill
run 2 miles
7:30 pace
calves sore but getting used to the forefoot strike in the vibrams. think the nike free's helped to strengthen the feet but the vibrams take it to another level.
besides the calves being a little sore and tight the pace was good. probably should have shortened sunday's run a little but well i'm just dumb like that.
strength warm up
3 rounds
10 45# romanian deadlifts
10 squats
10 push ups
just an opened to get the back an hips warmed up.
deadlifts
10x135
10x225
6x255
3-3-3-3-3
275
295
305
310
295
these felt pretty good. took a little longer than i wanted to get thru the sets. vibrams were very cool on these. felt planted to the floor and was able to drive up thru the heels. will be interesting to see on squats
310 was solid. little slow but up off the floor and solid thru 3 good pulls.
went back to 295 for the last one. was pretty blown out by that point.
no met-con today. boo.
just ran out of time.
little stretch and then off to the showers.
tuesday! yeah.
but i was up a little early for whatever reason. hmm.
treadmill
run 2 miles
7:30 pace
calves sore but getting used to the forefoot strike in the vibrams. think the nike free's helped to strengthen the feet but the vibrams take it to another level.
besides the calves being a little sore and tight the pace was good. probably should have shortened sunday's run a little but well i'm just dumb like that.
strength warm up
3 rounds
10 45# romanian deadlifts
10 squats
10 push ups
just an opened to get the back an hips warmed up.
deadlifts
10x135
10x225
6x255
3-3-3-3-3
275
295
305
310
295
these felt pretty good. took a little longer than i wanted to get thru the sets. vibrams were very cool on these. felt planted to the floor and was able to drive up thru the heels. will be interesting to see on squats
310 was solid. little slow but up off the floor and solid thru 3 good pulls.
went back to 295 for the last one. was pretty blown out by that point.
no met-con today. boo.
just ran out of time.
little stretch and then off to the showers.
tuesday! yeah.
Monday, November 8, 2010
Monday
up and out in the blowing cold wind. yikes.
calves a little tight this am from yesterday's run in the vff's. to be expected. heel feels good. it was a little tender last night. maybe from some of the yard work as well. all good this am.
treadmill
run 2 miles
easy pace. 8:30. focused on stride and getting the feel of the five fingers.
got a little blister on my right foot. think something got in my shoe and rubbed my foot. no big deal. over all stayed up on the balls of my feet and tried to be light and springy. seemed to help. pace was good and easy. very maintainable. not sure what yesterday's pace was but probably much higher.
will take a crack at a true 7:30ish run tomorrow.
figure by the end of the week should be used to the vff. calves feeling it.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
just an opener. hips a little tight. better after the first round.
pulls and pushs no big deal
skill work
hang power clean
5x95
15 knees to elbows
5x115
15 knees to elbows
5x125
15 knees to elbows
these were a little lite. should have done maybe 2 more rounds and worked up to 145 or so. oh well.
the knees to elbows were cool. did them strict on a pull up rack that didn't allow for a kip.
met-con
3 rounds
15 95# hang power clean
15 burpees
5 minutes +/- on the wall clock. probably a little less time wise. need a timer..... ok going to pick one up asap.
these felt good. first 2 rounds unbroken and fast on the hpc. the third round was 10 and 5. all burpees unbroken and fairly quick. still hate burpees but getting better at them. thanks ignite!
stretch
foam roll
plyo
rolled out the calves good. back too.
happy monday!!
calves a little tight this am from yesterday's run in the vff's. to be expected. heel feels good. it was a little tender last night. maybe from some of the yard work as well. all good this am.
treadmill
run 2 miles
easy pace. 8:30. focused on stride and getting the feel of the five fingers.
got a little blister on my right foot. think something got in my shoe and rubbed my foot. no big deal. over all stayed up on the balls of my feet and tried to be light and springy. seemed to help. pace was good and easy. very maintainable. not sure what yesterday's pace was but probably much higher.
will take a crack at a true 7:30ish run tomorrow.
figure by the end of the week should be used to the vff. calves feeling it.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
just an opener. hips a little tight. better after the first round.
pulls and pushs no big deal
skill work
hang power clean
5x95
15 knees to elbows
5x115
15 knees to elbows
5x125
15 knees to elbows
these were a little lite. should have done maybe 2 more rounds and worked up to 145 or so. oh well.
the knees to elbows were cool. did them strict on a pull up rack that didn't allow for a kip.
met-con
3 rounds
15 95# hang power clean
15 burpees
5 minutes +/- on the wall clock. probably a little less time wise. need a timer..... ok going to pick one up asap.
these felt good. first 2 rounds unbroken and fast on the hpc. the third round was 10 and 5. all burpees unbroken and fairly quick. still hate burpees but getting better at them. thanks ignite!
stretch
foam roll
plyo
rolled out the calves good. back too.
happy monday!!
Weekend wrap 11-6/7
Saturday.
rest day. feeling the walking lunges with the plate.
went out with the boy to do a little exploring and pick up a few items. ended up grabbing a pair of vibram five finger kso's.
had been eying up the bikila but they didn't have my size so i tried on the flows and dug them. wore them around a bit to get the feel for them. liking them a lot.
will get a run in and start to use them at the gym. review pending...
Sunday
well got a run in the vibrams. everything i read said to start off easy. mile maybe less. yeah well it was such a nice day and all....
i ran 3.75 on a loop around the neighborhood. mix of pavement, grass, etc. felt pretty awesome. took a little while to get used to them and i think i was over thinking my stride. once i just settled in it was much easier. did a few hill repeats on the loop and felt good going up. coming down tried to stay on the balls of my feet to lessen any heel strike and it felt pretty good.
calves definitely feeling it after the run. little tight.
all in all very cool!!
got out and mowed the lawn to suck up some leaves and then ran the leaf blower for a while. good stuff. got the front done. until tomorrow i'm sure more will come down.. argh.
happy fall!
watched the marathon. not sure i want to run a full marathon. we'll see.
peace! beautiful weekend!
rest day. feeling the walking lunges with the plate.
went out with the boy to do a little exploring and pick up a few items. ended up grabbing a pair of vibram five finger kso's.
had been eying up the bikila but they didn't have my size so i tried on the flows and dug them. wore them around a bit to get the feel for them. liking them a lot.
will get a run in and start to use them at the gym. review pending...
Sunday
well got a run in the vibrams. everything i read said to start off easy. mile maybe less. yeah well it was such a nice day and all....
i ran 3.75 on a loop around the neighborhood. mix of pavement, grass, etc. felt pretty awesome. took a little while to get used to them and i think i was over thinking my stride. once i just settled in it was much easier. did a few hill repeats on the loop and felt good going up. coming down tried to stay on the balls of my feet to lessen any heel strike and it felt pretty good.
calves definitely feeling it after the run. little tight.
all in all very cool!!
got out and mowed the lawn to suck up some leaves and then ran the leaf blower for a while. good stuff. got the front done. until tomorrow i'm sure more will come down.. argh.
happy fall!
watched the marathon. not sure i want to run a full marathon. we'll see.
peace! beautiful weekend!
Friday, November 5, 2010
Friday 11-5
more rain. still cold. yuck.
well rain supposed to stop later so maybe it will be dry enough to do some leaves this weekend. yardwork for time!
up a little late this am so running a few minutes behind.
treadmill
run 1.5
7:30 pace
just a opener. good steady tempo run.
sampson stretch and hip mobility drills
tried to open up the hips and hams as i knew what was coming for them....
met-con
50m walking lunge w/45 plate over head
10 push ups
10 sit-ups
50m w/l
20 p/u
20 s/u
50m w/l
30 p/u
30 s/u
50m w/l
40 p/u
40 s/u
50m w/l
50 p/u
50 s/u
yoozah! this is one that doesn't look to bad on papaer till you get the plate over head and halfway thru the lunges and realize yikes! this tuned into a smoker quick. the push ups and sit-ups were cool but i hate walking lunges.
24 minutes give or take on the wall clock.
little stretch
foam roll
some plyo/yoga to hopefully prevent the locked up hams tomorrow.
looking to get outside for a wod tomorrow. we'll see. maybe hit the park with the weight vest.
TGIF!!
peace
well rain supposed to stop later so maybe it will be dry enough to do some leaves this weekend. yardwork for time!
up a little late this am so running a few minutes behind.
treadmill
run 1.5
7:30 pace
just a opener. good steady tempo run.
sampson stretch and hip mobility drills
tried to open up the hips and hams as i knew what was coming for them....
met-con
50m walking lunge w/45 plate over head
10 push ups
10 sit-ups
50m w/l
20 p/u
20 s/u
50m w/l
30 p/u
30 s/u
50m w/l
40 p/u
40 s/u
50m w/l
50 p/u
50 s/u
yoozah! this is one that doesn't look to bad on papaer till you get the plate over head and halfway thru the lunges and realize yikes! this tuned into a smoker quick. the push ups and sit-ups were cool but i hate walking lunges.
24 minutes give or take on the wall clock.
little stretch
foam roll
some plyo/yoga to hopefully prevent the locked up hams tomorrow.
looking to get outside for a wod tomorrow. we'll see. maybe hit the park with the weight vest.
TGIF!!
peace
Thursday, November 4, 2010
Thursday 11-4
chilly, rainy, yeah!
so little sluggish rolling over today. but got up and got going....
treadmill
run 1.5
7:30 pace. nice and steady state to get moving.
warm up
50 squats
40 kbs
30 45# thrusters
20 pushups
10 pullups
used this to get ready for what was to come. yikes.
FRAN!
21-15-9
95# thruster
pull-ups
3-2-1-go! yeah i wasn't super psyched for this... just saying.. its a nasty workout.
went at it today without a clock. focused on the movement and being fluid and consistent. mission accomplished. 1st round unbroken on the thrusters and the pullups. the 15 was 10/5 on thrusters and 10/5 on pullups, the 9 was unbroken thrusters but 5/4 pullups only cause i lost my rhythm and had to get off the bar to reset.
no time as that wasn't the goal. took a few seconds between rounds and a couple seconds under the pull ups bar. moved thru pretty quick and kept it solid. definitely kicked my ass but i was feelign much stronger than the last time this came up so that goes to show we are moving in the right direction.
stretch
roll
plyo
little stiff/sore in the shoulders today. imagine it will be similar tomorrow so i tried to roll them out well.
rainy thursday! yippee!
peace
so little sluggish rolling over today. but got up and got going....
treadmill
run 1.5
7:30 pace. nice and steady state to get moving.
warm up
50 squats
40 kbs
30 45# thrusters
20 pushups
10 pullups
used this to get ready for what was to come. yikes.
FRAN!
21-15-9
95# thruster
pull-ups
3-2-1-go! yeah i wasn't super psyched for this... just saying.. its a nasty workout.
went at it today without a clock. focused on the movement and being fluid and consistent. mission accomplished. 1st round unbroken on the thrusters and the pullups. the 15 was 10/5 on thrusters and 10/5 on pullups, the 9 was unbroken thrusters but 5/4 pullups only cause i lost my rhythm and had to get off the bar to reset.
no time as that wasn't the goal. took a few seconds between rounds and a couple seconds under the pull ups bar. moved thru pretty quick and kept it solid. definitely kicked my ass but i was feelign much stronger than the last time this came up so that goes to show we are moving in the right direction.
stretch
roll
plyo
little stiff/sore in the shoulders today. imagine it will be similar tomorrow so i tried to roll them out well.
rainy thursday! yippee!
peace
Wednesday, November 3, 2010
Wednesday 11-3
hump day.
chilly chilly again. up and out into the cold air. brr.
treadmill.
run 5k
stepped on and felt ok. 7:30 pace.
got about 1.5 in and figured i would push the pace a little and kick it to 5k
22:40
7:15 pace. good stuff. felt good after.
barbell complex warm up
5x45
5x95
used these to get loose after the run and prep for the met-con
met-con
5-4-3-2-1
3 x pull-ups
3 x push ups
115# barbell complex
untimed.
the actual wod called for muscle ups but i subbed the 3 to 1 pull ups and push ups
all pull ups and push ups were unbroken.
barbell complex was good but 115 seemed heavy then i thought it would be and definitely a gasser.
stretch
little yoga action to open up the back and hips.
rolled out the hips and shoulders on a softball. trying to get a little release going. shoulders need it. felt it pressing the bar on the complex.
wednesday. hurray. looking at another busy day.
peace!
chilly chilly again. up and out into the cold air. brr.
treadmill.
run 5k
stepped on and felt ok. 7:30 pace.
got about 1.5 in and figured i would push the pace a little and kick it to 5k
22:40
7:15 pace. good stuff. felt good after.
barbell complex warm up
5x45
5x95
used these to get loose after the run and prep for the met-con
met-con
5-4-3-2-1
3 x pull-ups
3 x push ups
115# barbell complex
untimed.
the actual wod called for muscle ups but i subbed the 3 to 1 pull ups and push ups
all pull ups and push ups were unbroken.
barbell complex was good but 115 seemed heavy then i thought it would be and definitely a gasser.
stretch
little yoga action to open up the back and hips.
rolled out the hips and shoulders on a softball. trying to get a little release going. shoulders need it. felt it pressing the bar on the complex.
wednesday. hurray. looking at another busy day.
peace!
Tuesday, November 2, 2010
Tuesday 11-2
back in the swing this am. up early and out into the really chilly air. no pretend cool anymore it was 31. brrr
but was up before the alarm and felt pretty good so out we go.
treadmill
run 2 miles
7:30 pace. felt good. little stiff in the knees this am. not sure whats up with that. maybe just from a few days off. by the 1.5 mark i was comfortable and could have kept that pace up.
skill/strength work
snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squat
2 snatches
45
75
95
115
115
the 95,115,115 were the work sets. felt pretty good. tried to keep the bar in close to the body and power thru. hang power snatches are still a little awkward for me when it gets a little heavy. 95 was a breeze. 115 was a little more involved. felt good to move the bar well though at that weight. would like to work heavier but no bumpers and wanted to move on to the chipper!
met/con
chipper!
w/40# vest
run 800m
60 push ups
50 jump squat
run 400m
30 kettlebell swings
20 pull ups
10 minutes +/- on the wall clock.
ran the 800 at 8:00 pace with the vest, push ups were 30/10/10/5/5, squat jumps were 25/25, ran the 400m at a 7:40 pace, swings were unbroken, pullups were 10/5/5
not bad. felt pretty good even with the vest on. glad i chose to man up and do it with the vest.
roll
stretch
off to the office.
yippee!!
peace!
but was up before the alarm and felt pretty good so out we go.
treadmill
run 2 miles
7:30 pace. felt good. little stiff in the knees this am. not sure whats up with that. maybe just from a few days off. by the 1.5 mark i was comfortable and could have kept that pace up.
skill/strength work
snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squat
2 snatches
45
75
95
115
115
the 95,115,115 were the work sets. felt pretty good. tried to keep the bar in close to the body and power thru. hang power snatches are still a little awkward for me when it gets a little heavy. 95 was a breeze. 115 was a little more involved. felt good to move the bar well though at that weight. would like to work heavier but no bumpers and wanted to move on to the chipper!
met/con
chipper!
w/40# vest
run 800m
60 push ups
50 jump squat
run 400m
30 kettlebell swings
20 pull ups
10 minutes +/- on the wall clock.
ran the 800 at 8:00 pace with the vest, push ups were 30/10/10/5/5, squat jumps were 25/25, ran the 400m at a 7:40 pace, swings were unbroken, pullups were 10/5/5
not bad. felt pretty good even with the vest on. glad i chose to man up and do it with the vest.
roll
stretch
off to the office.
yippee!!
peace!
Monday, November 1, 2010
Monday 11/1
damn, November already? yikes...
busy weekend from Friday night on.
had cub scout campfire and camp out Friday night into Saturday.
had a b-day party for my dad saturday night. stuck to my paleo routine!
had a big halloween party yesterday.
took this am off. rolled over and got an extra hour. no biggee. felt i could use the extra sleep after a busy weekend.
will be back at it tomorrow.
peace!
busy weekend from Friday night on.
had cub scout campfire and camp out Friday night into Saturday.
had a b-day party for my dad saturday night. stuck to my paleo routine!
had a big halloween party yesterday.
took this am off. rolled over and got an extra hour. no biggee. felt i could use the extra sleep after a busy weekend.
will be back at it tomorrow.
peace!
Friday, October 29, 2010
Friday 10-29
coming off of yesterday's rest day.
still not super motivated to jump out of bed this am. but got up none the less and got moving.
treadmill
run 2 miles
7:30 pace. picked it up for the last half and finished in 14:50
felt good. pace was solid, tempo good.
no strength warm up. went right into the strength work. used the 1st few rounds to get loose.
Deadlift
10x45
10x135
8x225
6x275
3-3-3-3-3
deadlift superset with rope pull-ups
295- 10 rpu
305- 10 rpu
315- 10 rpu
320-fail
295- 10 rpu
295- 10rpu
the first 2 sets were no problem. rope pullups were pretty quick
the 315 set was heavy and i got 2/1. lost my grip and had to reset.
went for 320 and just couldn't pull it. maybe with straps but not raw today.
went back to 295 and rocked them out with good form. kept the rope pullups at 10 and all sets unbroken.
no time for a met-con today. boo
oh well.
cub scout campfire and campout tonite and then a busy weekend with b-days and halloween celebrations.
peace!
TGIF!
still not super motivated to jump out of bed this am. but got up none the less and got moving.
treadmill
run 2 miles
7:30 pace. picked it up for the last half and finished in 14:50
felt good. pace was solid, tempo good.
no strength warm up. went right into the strength work. used the 1st few rounds to get loose.
Deadlift
10x45
10x135
8x225
6x275
3-3-3-3-3
deadlift superset with rope pull-ups
295- 10 rpu
305- 10 rpu
315- 10 rpu
320-fail
295- 10 rpu
295- 10rpu
the first 2 sets were no problem. rope pullups were pretty quick
the 315 set was heavy and i got 2/1. lost my grip and had to reset.
went for 320 and just couldn't pull it. maybe with straps but not raw today.
went back to 295 and rocked them out with good form. kept the rope pullups at 10 and all sets unbroken.
no time for a met-con today. boo
oh well.
cub scout campfire and campout tonite and then a busy weekend with b-days and halloween celebrations.
peace!
TGIF!
Thursday, October 28, 2010
Thursday 10-28
gave in and called today a rest day.
just wasn't all that fired up to get out of bed and go after it.
no big deal.
no ill effects from the longer faster run yesterday so that a bonus.
feeling good.
just wasn't all that fired up to get out of bed and go after it.
no big deal.
no ill effects from the longer faster run yesterday so that a bonus.
feeling good.
Wednesday, October 27, 2010
Wednesday 10-27
definitely felt like sleeping in. rainy out and not motivated.
but up and out. a few minutes behind schedule but hey better than sleeping in.
no real plan this am. today is the amazing grace fundraiser at CFI but i am most likely not going to make it down there. wasn't really motivated to try to hit it solo.
figured i would get on the treadmill and see if i could adjust the attitude.
hoped on and set the pace at 7:30. then just kept at it.....
treadmill
run 5 miles
37:05
this was a perfect primer for the turkey trot next month. i was looking at it the other day and thinking sub 40 would be doable. its a hilly course but figure i cold pull it off. today's results confirm that. i think i might be able to go faster on the road there as well.
this is a good indicator of where i am at.
huge improvement from this time last year. tremendous.
the paleo diet has definitely help to lean me out a bit and my met-con and endurance have shot way up.
very pleased. very pleased.
not bad for a day i wanted to roll over and call a rest day.
but up and out. a few minutes behind schedule but hey better than sleeping in.
no real plan this am. today is the amazing grace fundraiser at CFI but i am most likely not going to make it down there. wasn't really motivated to try to hit it solo.
figured i would get on the treadmill and see if i could adjust the attitude.
hoped on and set the pace at 7:30. then just kept at it.....
treadmill
run 5 miles
37:05
this was a perfect primer for the turkey trot next month. i was looking at it the other day and thinking sub 40 would be doable. its a hilly course but figure i cold pull it off. today's results confirm that. i think i might be able to go faster on the road there as well.
this is a good indicator of where i am at.
huge improvement from this time last year. tremendous.
the paleo diet has definitely help to lean me out a bit and my met-con and endurance have shot way up.
very pleased. very pleased.
not bad for a day i wanted to roll over and call a rest day.
Tuesday, October 26, 2010
Tuesday 10-26
little sluggish this am. could have rolled over but got up and got out.
sometimes thats the hardest part.
treadmill
run 1.5
10:50
7:30 pace and then higher for the last 1/2
good stuff. originally wasn't going to run that far but felt good so kept at it.
warm up
3 rounds
10 pull ups
10 push ups
10 sit ups
old faithful warm up. all good here. moved thru quick. this got the balance of the cobwebs out.
front squat
10x45
8x135
5x155
3-3-3
175
195
205
175 was a good start point. felt pretty strong and no real issue. 195 got a little heavy but not bad. went up to 205 and felt good. heavy on the last rep but manageable. had i been doing 5 sets i would have gone up again. need to start a little higher next time.
met-con
run 800m
50-40-30-20-10
single arm kettlebell swings
sit ups
run 800m
19:00 +/- on the wall clock
used the 35# kb as thats the heaviest avail. did the sit ups un anchored on the floor. no an mat so just did them old school style.
all rounds unbroken! this was the goal and got it. no rest just storm thru at a good pace. the one arm swings/handoff's were pretty cool. nice change
glad i stormed thru that.
happy tuesday.
sometimes thats the hardest part.
treadmill
run 1.5
10:50
7:30 pace and then higher for the last 1/2
good stuff. originally wasn't going to run that far but felt good so kept at it.
warm up
3 rounds
10 pull ups
10 push ups
10 sit ups
old faithful warm up. all good here. moved thru quick. this got the balance of the cobwebs out.
front squat
10x45
8x135
5x155
3-3-3
175
195
205
175 was a good start point. felt pretty strong and no real issue. 195 got a little heavy but not bad. went up to 205 and felt good. heavy on the last rep but manageable. had i been doing 5 sets i would have gone up again. need to start a little higher next time.
met-con
run 800m
50-40-30-20-10
single arm kettlebell swings
sit ups
run 800m
19:00 +/- on the wall clock
used the 35# kb as thats the heaviest avail. did the sit ups un anchored on the floor. no an mat so just did them old school style.
all rounds unbroken! this was the goal and got it. no rest just storm thru at a good pace. the one arm swings/handoff's were pretty cool. nice change
glad i stormed thru that.
happy tuesday.
Monday, October 25, 2010
Monday 10-25
monday. yeah.
got a busy week coming up again.
treadmill
run 1.5
7:30 pace. feeling good here. gotta get some prep work in for the 5 mile turkey trot thats coming up in novemeber. may do a 5k prior to that as well. we'll see. overall feeling pretty good on the run.
warm-up
bear complex
2x10reps at 65#
worked thru this as a warm up after the run. weight was low but reps were high. getting the body ready for a little heavy pressing.
press
10x65
8x85
5x95
3x105
3-3-3
115
135
145
135 had to give a little push to get it off the bottom. need to work on some strict pressing to build up the drive off my chest. 145 needed a little push as well. overall not so bad. pretty happy with this. definitely still a weaker point. will have to address that.
met-con
amrap 10 minutes
3 push press @135
6 pull ups
9 push ups
7 rounds
this was supposed to be a 15min amrap but i was a little short on time so did it for 10.
not bad. pullups were a breeze. lost a little time moving from the bar to the pullup station but that fine. 7 rounds was fair. 135 started to fell a bit heavy.
not bad for a monday.
peace!
got a busy week coming up again.
treadmill
run 1.5
7:30 pace. feeling good here. gotta get some prep work in for the 5 mile turkey trot thats coming up in novemeber. may do a 5k prior to that as well. we'll see. overall feeling pretty good on the run.
warm-up
bear complex
2x10reps at 65#
worked thru this as a warm up after the run. weight was low but reps were high. getting the body ready for a little heavy pressing.
press
10x65
8x85
5x95
3x105
3-3-3
115
135
145
135 had to give a little push to get it off the bottom. need to work on some strict pressing to build up the drive off my chest. 145 needed a little push as well. overall not so bad. pretty happy with this. definitely still a weaker point. will have to address that.
met-con
amrap 10 minutes
3 push press @135
6 pull ups
9 push ups
7 rounds
this was supposed to be a 15min amrap but i was a little short on time so did it for 10.
not bad. pullups were a breeze. lost a little time moving from the bar to the pullup station but that fine. 7 rounds was fair. 135 started to fell a bit heavy.
not bad for a monday.
peace!
Weekend wrap 10-23/24
saturday
rest day. worked at the office in the am and then went pumpkin picking with the kiddos.
had a blast. great day!
sunday
selling popcorn for the cubscouts and then yard work.
mow/leaf blow the yard for time!
good stuff.
rest day. worked at the office in the am and then went pumpkin picking with the kiddos.
had a blast. great day!
sunday
selling popcorn for the cubscouts and then yard work.
mow/leaf blow the yard for time!
good stuff.
Friday, October 22, 2010
Friday 10-22
TGIF!!
up and out the door into another chilly morning. yeah, fall is here and winter is knocking on the door trying to get in.. yikes!!
feeling pretty good this am. maybe a little meh, but it is friday, so thats a bonus!
treadmill
run 1 mile
7:30 pace. just a good steady tempo warm up. felt good. especially after cranking out some faster miles yesterday.
warm up
30 squats
20 push ups
10 pull ups
30 squats
20 push ups
10 pull ups
all good here, trying to open up the legs for what was up next.
backsquats
set up the ball again to judge depth and tried to hit it every time.
10x135
8x185
3-3-3-3-3
205
225
245
245
245
225
225
225
205 was good. 225 went well. 245 starts to get heavy at the bottom. easy to press it out once you get out of the hole. stayed at 245 for a few good solid work sets.
was running a little short on time to try to get in a met con so i added a few more squat sets.
the 225's at the end were good finishers. good form and depth on tired legs.
good stuff. just what i needed this am.
TGIF!
peace!
up and out the door into another chilly morning. yeah, fall is here and winter is knocking on the door trying to get in.. yikes!!
feeling pretty good this am. maybe a little meh, but it is friday, so thats a bonus!
treadmill
run 1 mile
7:30 pace. just a good steady tempo warm up. felt good. especially after cranking out some faster miles yesterday.
warm up
30 squats
20 push ups
10 pull ups
30 squats
20 push ups
10 pull ups
all good here, trying to open up the legs for what was up next.
backsquats
set up the ball again to judge depth and tried to hit it every time.
10x135
8x185
3-3-3-3-3
205
225
245
245
245
225
225
225
205 was good. 225 went well. 245 starts to get heavy at the bottom. easy to press it out once you get out of the hole. stayed at 245 for a few good solid work sets.
was running a little short on time to try to get in a met con so i added a few more squat sets.
the 225's at the end were good finishers. good form and depth on tired legs.
good stuff. just what i needed this am.
TGIF!
peace!
Thursday, October 21, 2010
Thursday 10-21
little sluggish this am. thought about rolling over but glad i made the right decision.
treadmill
run 5k
23:10
started with a 7:45 pace and moved it up from there. much faster than previous runs of that distance.
happy about this and it plays to the fact that i need to readjust my speed on the treadmill. also speaks to the fact that i run faster outside. i think the perceived effort outside is much different than on the treadmill.
will try to get more outdoor runs in before it gets really cold.
no strength warm up today. felt good after the run and wanted to get in the CFI met-con
met-con
Crossfit Ignite Chipper
50- box jumps
40- kettlebell swings
30- burpees
20- sit-ups
10- r/l kettlebell snatch
20- sit ups
30- burpees
40- kettlebell swings
50- box jumps
used a 24" box and the 35lb kettlebell a that's the heaviest available.
17:00 on the wall clock. gotta get a gym timer.
felt pretty good on this. focused on keeping a "quiet mind". progress thru the movements piece by piece. bite off each piece as it comes and move thru. don't get caught up in what you have left to do only what you are immediately tasked with.
i was never a fan of this kind of workout but have come to understand the mental toughness element to it and hence-force appreciate it even more.
for not feeling much like getting up this am it was a great session.
thursday? well better than monday.....
peace!
treadmill
run 5k
23:10
started with a 7:45 pace and moved it up from there. much faster than previous runs of that distance.
happy about this and it plays to the fact that i need to readjust my speed on the treadmill. also speaks to the fact that i run faster outside. i think the perceived effort outside is much different than on the treadmill.
will try to get more outdoor runs in before it gets really cold.
no strength warm up today. felt good after the run and wanted to get in the CFI met-con
met-con
Crossfit Ignite Chipper
50- box jumps
40- kettlebell swings
30- burpees
20- sit-ups
10- r/l kettlebell snatch
20- sit ups
30- burpees
40- kettlebell swings
50- box jumps
used a 24" box and the 35lb kettlebell a that's the heaviest available.
17:00 on the wall clock. gotta get a gym timer.
felt pretty good on this. focused on keeping a "quiet mind". progress thru the movements piece by piece. bite off each piece as it comes and move thru. don't get caught up in what you have left to do only what you are immediately tasked with.
i was never a fan of this kind of workout but have come to understand the mental toughness element to it and hence-force appreciate it even more.
for not feeling much like getting up this am it was a great session.
thursday? well better than monday.....
peace!
Wednesday, October 20, 2010
Wednesday 10-20
up and out early into the cool morning air.
brrr. chilly. 44ish. yikes.
treadmill.
run 1.5
pace higher than yesterday. sub 8 from the start and a little faster for the last half mile. feeling pretty good at that pace. have to run a time trial and see how it goes.
strength warm up
20 squats
10 push ups
20 squats
10 45# press
20 squats
varying the warm up a bit. just to keep it fresh. felt pretty good. right shoulder a little tight.
Press
5-5-5-5-5
95
115
135
135
135
held at 135 and worked the weight for good solid reps. right shoulder loosened up a little after the 115. little tight on the way down with the weight. had to use a little push to get the weight moving so not a true strict press per se.
felt good as i haven't done these in a while. worked a little on the form.
met-con
15 amrap
3 c2b pullups
6 push ups hands off at bottom
9 24" box jumps
15 rounds
no clock but i checked the wall clock before i went in and when i came out and it was pretty darn close.
felt good on these. need to get my box jumps faster. need a little more spring and less wind up. have to work these.
running late so no foam rolling. boo.
just off to the shower and out.
peace!
brrr. chilly. 44ish. yikes.
treadmill.
run 1.5
pace higher than yesterday. sub 8 from the start and a little faster for the last half mile. feeling pretty good at that pace. have to run a time trial and see how it goes.
strength warm up
20 squats
10 push ups
20 squats
10 45# press
20 squats
varying the warm up a bit. just to keep it fresh. felt pretty good. right shoulder a little tight.
Press
5-5-5-5-5
95
115
135
135
135
held at 135 and worked the weight for good solid reps. right shoulder loosened up a little after the 115. little tight on the way down with the weight. had to use a little push to get the weight moving so not a true strict press per se.
felt good as i haven't done these in a while. worked a little on the form.
met-con
15 amrap
3 c2b pullups
6 push ups hands off at bottom
9 24" box jumps
15 rounds
no clock but i checked the wall clock before i went in and when i came out and it was pretty darn close.
felt good on these. need to get my box jumps faster. need a little more spring and less wind up. have to work these.
running late so no foam rolling. boo.
just off to the shower and out.
peace!
Tuesday, October 19, 2010
Tuesday 10-19
up and out early with a plan!
well sort of at least. felt good and was stoked to get in a good am session.
treadmill.
run 1.5 miles fast
started at 8:00 pace and picked it up.
averaged 7:50 at the end i believe according to the silly machine. felt good. nice opener.
warm-up
with 40# bar
50 front squats
40 press
30 overhead squats
20 hang power snatch
10 back squats
this was a off the cuff opener and it felt pretty good. not bad.
trying to mix in some new stuff
sampson stretch and some hip mobility drills
deadlift
10x135
8x185
6x225
3-3-3
275
295
305-1
only got 1 at 305. got stuck between rounds chatting and got cold. felt stiff and a little lethargic on the 305 pull. decided to take the weight down and rock out a few more sets
5x275
3x275
had another 2 on the last set but my grip was slipping.
felt strong on all pulls and the form was good. pretty happy with this.
no time for a met-con which was a bummer as i had planned on trying to get one in at the end. oh well.
stretch
foam roll.
peace!
well sort of at least. felt good and was stoked to get in a good am session.
treadmill.
run 1.5 miles fast
started at 8:00 pace and picked it up.
averaged 7:50 at the end i believe according to the silly machine. felt good. nice opener.
warm-up
with 40# bar
50 front squats
40 press
30 overhead squats
20 hang power snatch
10 back squats
this was a off the cuff opener and it felt pretty good. not bad.
trying to mix in some new stuff
sampson stretch and some hip mobility drills
deadlift
10x135
8x185
6x225
3-3-3
275
295
305-1
only got 1 at 305. got stuck between rounds chatting and got cold. felt stiff and a little lethargic on the 305 pull. decided to take the weight down and rock out a few more sets
5x275
3x275
had another 2 on the last set but my grip was slipping.
felt strong on all pulls and the form was good. pretty happy with this.
no time for a met-con which was a bummer as i had planned on trying to get one in at the end. oh well.
stretch
foam roll.
peace!
Monday, October 18, 2010
Monday 10-18
Rolled over.
tired.
little lazy.
unmotivated.
argh.
no workout this am. bummer. but the body wanted sleep. was up late on saturday and up early on sunday. outside all day and it took it out of me.
no worries.
tired.
little lazy.
unmotivated.
argh.
no workout this am. bummer. but the body wanted sleep. was up late on saturday and up early on sunday. outside all day and it took it out of me.
no worries.
Weekend wrap 10-16/17
beautiful weather weekend.
got out for a 3.5-4 mile run on saturday. good pace. felt good. nice to be running outside in the fresh air.
ran some errands after and then had to do some fund-raising for the scouts.
good stuff.
Sunday
another beautiful day. outside all day selling popcorn for the scouts.
on my feet all day. wore my free runs and it made a huge difference. heel and feet fell great considering i was standing on cold concrete for 8 hours.
good weekend.
got out for a 3.5-4 mile run on saturday. good pace. felt good. nice to be running outside in the fresh air.
ran some errands after and then had to do some fund-raising for the scouts.
good stuff.
Sunday
another beautiful day. outside all day selling popcorn for the scouts.
on my feet all day. wore my free runs and it made a huge difference. heel and feet fell great considering i was standing on cold concrete for 8 hours.
good weekend.
Friday, October 15, 2010
Friday 10-15
am workout again today.
just no time to get to the box this week.
its ok flying solo. interesting to have the 2 dynamics and compare and contrast them.
more on this some other time.
treadmill
run 1 mile
8:00
flat tempo pace. getting the legs moving. hamstrings are a little wound up so wanted to work them out a little.
need to do a longer time trial and see what my pace is. need to run outside with a gps to see what kind of pace i kick on the street. definitely higher than the spinning belt of death.
warm-up
30 squats
20 mountain climbers
10 yoga push ups
just getting the body ready for some effort.
yoga pushups are a beast. love them
back squat
set a small med ball on a 25lb plate to check my depth. it was about an inch lower than a 12" box.
totally reset my squatting form.
below parallel is where its at! essentially throwing out all the old numbers and starting fresh.
10x45
8x135
6x185
3-3-3-3
205
225
245
245
stayed at 245 to drive home form. little shallow on rep 2 but 3 was money.
i had gotten 255 for 2 when we did 5x5 last time so 245 for 3 and 2 good sets felt good.
seems like not a lot of weight but it was.
trying to work the form and keep these legit.
met-con
"Helen"
3 rounds
run 400m
21 kbs
12 pull-ups
7-8 minutes on the wall clock.
runs on the treadmill. 6ish pace.
all swings and pull-ups unbroken.
had to use the 35lb bell as thats the heaviest available.
felt great on this.
TGIF!
peace.
play the weekend my ear. maybe get out with the vest on tomorrow and do a little park wod. we'll see.
just no time to get to the box this week.
its ok flying solo. interesting to have the 2 dynamics and compare and contrast them.
more on this some other time.
treadmill
run 1 mile
8:00
flat tempo pace. getting the legs moving. hamstrings are a little wound up so wanted to work them out a little.
need to do a longer time trial and see what my pace is. need to run outside with a gps to see what kind of pace i kick on the street. definitely higher than the spinning belt of death.
warm-up
30 squats
20 mountain climbers
10 yoga push ups
just getting the body ready for some effort.
yoga pushups are a beast. love them
back squat
set a small med ball on a 25lb plate to check my depth. it was about an inch lower than a 12" box.
totally reset my squatting form.
below parallel is where its at! essentially throwing out all the old numbers and starting fresh.
10x45
8x135
6x185
3-3-3-3
205
225
245
245
stayed at 245 to drive home form. little shallow on rep 2 but 3 was money.
i had gotten 255 for 2 when we did 5x5 last time so 245 for 3 and 2 good sets felt good.
seems like not a lot of weight but it was.
trying to work the form and keep these legit.
met-con
"Helen"
3 rounds
run 400m
21 kbs
12 pull-ups
7-8 minutes on the wall clock.
runs on the treadmill. 6ish pace.
all swings and pull-ups unbroken.
had to use the 35lb bell as thats the heaviest available.
felt great on this.
TGIF!
peace.
play the weekend my ear. maybe get out with the vest on tomorrow and do a little park wod. we'll see.
Thursday, October 14, 2010
Thursday 10-14
back at it this am.
chilly. makes jumping out of bed a little for interesting.
treadmill
run 2 miles
16:00
good pace, high tempo. started at 8:20 and worked down from there. last 400 was fast run. not sprint but a fast run.
strength warm up
50 squats
40 kettlebell swings
30 mountain climbers
20 pushups
10 pullups
all rounds unbroken and done for form and speed. moved thru this quickly and felt good.
after the run this was a great way to activate the rest of the body.
turkish get-ups
35lb kettlebell
3 rounds
3 right
3 left
3 rh windmills
3 lh windmills
was going to work the sets up in weight but thats the heaviest bell i have at the gym. could have used the dumbbells but instead focused on form and the movement.
felt good all the way thru. 3rd set the last rep was a little rough on the way down. arm started to fatigue.
met-con
15 rounds "afap"
5 pullups
5 push ups- hands off at bottom
7-8 minutes on the wall clock.
moved thru this fairly well. definitely fatigued after the first ten rounds. got slower but all the pullups were unbroken sets. only 5 so not to bad. the push ups with hands off at the bottom are always awesome!
borrowed this programming from CFI. good stuff. thanks steve!
modified it slightly for time constraints. supposed to be a 20 min amrap. but spent more time on the turkish get ups so had to alter it a little.
OOPS! was supposed to be 20 rounds not a 20min amrap. oh well. got in 15 so that was cool.
stretch
foam roll
plyo.
all good.
off to work. yeah.
chilly. makes jumping out of bed a little for interesting.
treadmill
run 2 miles
16:00
good pace, high tempo. started at 8:20 and worked down from there. last 400 was fast run. not sprint but a fast run.
strength warm up
50 squats
40 kettlebell swings
30 mountain climbers
20 pushups
10 pullups
all rounds unbroken and done for form and speed. moved thru this quickly and felt good.
after the run this was a great way to activate the rest of the body.
turkish get-ups
35lb kettlebell
3 rounds
3 right
3 left
3 rh windmills
3 lh windmills
was going to work the sets up in weight but thats the heaviest bell i have at the gym. could have used the dumbbells but instead focused on form and the movement.
felt good all the way thru. 3rd set the last rep was a little rough on the way down. arm started to fatigue.
met-con
15 rounds "afap"
5 pullups
5 push ups- hands off at bottom
7-8 minutes on the wall clock.
moved thru this fairly well. definitely fatigued after the first ten rounds. got slower but all the pullups were unbroken sets. only 5 so not to bad. the push ups with hands off at the bottom are always awesome!
borrowed this programming from CFI. good stuff. thanks steve!
modified it slightly for time constraints. supposed to be a 20 min amrap. but spent more time on the turkish get ups so had to alter it a little.
OOPS! was supposed to be 20 rounds not a 20min amrap. oh well. got in 15 so that was cool.
stretch
foam roll
plyo.
all good.
off to work. yeah.
Wednesday, October 13, 2010
Wednesday 10-13
rest day.
home late last night and the alarm went off way too early.
argh.
so i rolled over. had 1/2 planned today as rest.
have a meeting tonight so no post work wod.
hams a little stiff this am. good feeling. working them hard.
another long day ahead.
peace!
home late last night and the alarm went off way too early.
argh.
so i rolled over. had 1/2 planned today as rest.
have a meeting tonight so no post work wod.
hams a little stiff this am. good feeling. working them hard.
another long day ahead.
peace!
Tuesday, October 12, 2010
Tuesday 10-12
up early again. little sluggish this am. wasn't really into it. that would change.
treadmill
run 1.5 miles
got on and cranked it up. figured i would get a mile in at 8:00 pace.
felt good so kept going and turned up the heat.
great up tempo run. really helped to get me focused.
strength warm up
3 rounds
10 pullups
10 push ups
10 romanian deadlifts 80#
fast on the pullups and pushups. stretch and focus the movement on the deads. warming up the back.
deadlift
8x135
5x225
3-3-3-3
275
295
305
305
305 was heavy. got 2 and then had to reset and get the 3rd. all the pulls were strong but it was definitely heavy. happy with the movement and the weight.
met-con
25 squat jumps
50 knees to elbows
25 squat jumps
50 sit ups
25 squat jumps
50 burpees
this was a modification from the CFI met con. no timer so i moved thru it this way. 30-45 sec rest between each set of squat jumps
felt ok. definitely gassed.
good stuff!
no pm wod today.
peace
treadmill
run 1.5 miles
got on and cranked it up. figured i would get a mile in at 8:00 pace.
felt good so kept going and turned up the heat.
great up tempo run. really helped to get me focused.
strength warm up
3 rounds
10 pullups
10 push ups
10 romanian deadlifts 80#
fast on the pullups and pushups. stretch and focus the movement on the deads. warming up the back.
deadlift
8x135
5x225
3-3-3-3
275
295
305
305
305 was heavy. got 2 and then had to reset and get the 3rd. all the pulls were strong but it was definitely heavy. happy with the movement and the weight.
met-con
25 squat jumps
50 knees to elbows
25 squat jumps
50 sit ups
25 squat jumps
50 burpees
this was a modification from the CFI met con. no timer so i moved thru it this way. 30-45 sec rest between each set of squat jumps
felt ok. definitely gassed.
good stuff!
no pm wod today.
peace
Monday, October 11, 2010
monday 10/11
up early and out the door for a good workout.
feeling good.
treadmill
run 1.5 miles
8:20 pace for the first mile and it was easy. picked it up for the last 1/2. 8:00ish.
god tempo run to get the blood flowing.
strength warm up
3 rounds
10 pullups
10 pushups
10 squats
kipped the pullups. feeling great on those.
did regular, hindu, regular pushups. the hindu pushups are hardcore. like those.
squats were good.
snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squats
2 snatch balance
2 full snatch
45
65
85
95
95
95
need to work my snatch. moved thru these as skill sets. felt pretty solid in the movements. 95 got a little heavy on the snatches. mostly because i didn't put the bar down at all. this was perfect. need to fix my form on these. especially from the hang position. felt much better.
no met con as i added a few extra rounds of the complex to continue the skill drills.
stretch
plyo
roll
little tight after the weekend. feeling good.
no double today.
looking to hit CFI tomorrow for the 5pm.
feeling good.
treadmill
run 1.5 miles
8:20 pace for the first mile and it was easy. picked it up for the last 1/2. 8:00ish.
god tempo run to get the blood flowing.
strength warm up
3 rounds
10 pullups
10 pushups
10 squats
kipped the pullups. feeling great on those.
did regular, hindu, regular pushups. the hindu pushups are hardcore. like those.
squats were good.
snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squats
2 snatch balance
2 full snatch
45
65
85
95
95
95
need to work my snatch. moved thru these as skill sets. felt pretty solid in the movements. 95 got a little heavy on the snatches. mostly because i didn't put the bar down at all. this was perfect. need to fix my form on these. especially from the hang position. felt much better.
no met con as i added a few extra rounds of the complex to continue the skill drills.
stretch
plyo
roll
little tight after the weekend. feeling good.
no double today.
looking to hit CFI tomorrow for the 5pm.
10/9-10/10 weekend update
rest.
well sort of.
running around with the family.
errands and popcorn sales for cub scouts. lots of fun!
well sort of.
running around with the family.
errands and popcorn sales for cub scouts. lots of fun!
Friday 10/8 pm
Crossfit ignite 5pm happy hour
warm up
thrusters
3-3-3-3
95
115
135
155-2
155-2
135
155 was heavy. harder to thruster it than push press. seemed like i came out of the front squat in a odd position for leverage. got 2 good ones on each set. heavy
135 was good.
met-con
had a number of choices for this one and went with the 2k row.
haven't rowed in forever. once a few weeks ago at the box and that was the first time in years.
2k row
7:10
happy with that. felt good. figure i could probably go sub 7 on a real good day and with a little more rowing thrown in. we'll see.
good stuff great way to finish the week.
warm up
thrusters
3-3-3-3
95
115
135
155-2
155-2
135
155 was heavy. harder to thruster it than push press. seemed like i came out of the front squat in a odd position for leverage. got 2 good ones on each set. heavy
135 was good.
met-con
had a number of choices for this one and went with the 2k row.
haven't rowed in forever. once a few weeks ago at the box and that was the first time in years.
2k row
7:10
happy with that. felt good. figure i could probably go sub 7 on a real good day and with a little more rowing thrown in. we'll see.
good stuff great way to finish the week.
Friday, October 8, 2010
Friday 10-8 am
no am workout again.
i did am taking a little time off of the doubles and trying to focus on the Crossfit ignite 5pm class.
feel great this am.
TGIF!
still reading paleo for athletes. good stuff. little heady with the different fueling options for different length events. good resource though. be interesting to go back and use for reference. definitely shines a light on some of my nutrition mistakes at the 100 milers. interesting.
full report coming.
30 days of paleo officially over. i will get a full post up but for now i am sticking to the program. huge improvement!!
peace
i did am taking a little time off of the doubles and trying to focus on the Crossfit ignite 5pm class.
feel great this am.
TGIF!
still reading paleo for athletes. good stuff. little heady with the different fueling options for different length events. good resource though. be interesting to go back and use for reference. definitely shines a light on some of my nutrition mistakes at the 100 milers. interesting.
full report coming.
30 days of paleo officially over. i will get a full post up but for now i am sticking to the program. huge improvement!!
peace
Thursday 10-7 pm
ignite 5pm happy hour class!
warm up.
barbell work. get loose.
power cleans
1 pc on the minute for 15 minutes.
focus on skill!
135
135
135
135
145
145
145
165
165
165
175
175
175
175
175
175
175
felt good all the way up. tried to get the hips back fast and the elbows over. good stuff. 175 felt good. got some good tips from steve to improve my form.
met-con
5 rounds
10 155# powercleans
10 burpees
10:40
wanted sub 10. thought maybe after the first round but the 155 power cleans started to eat up the time. i did the first round unbroken. the second was 5/3/2, the third was 3/3/2/2, the forth and fifth were sets of 2 and 1. they got heavy and hard as i ran out of wind. burpees were as sucky as ever but i am getting better at them.
more good tips from steve. form got sloppy as the reps got higher which was to be expected.
big thanks to steve for pushing me to rx this! glad i did!
this is one of the bonus's of working at the box. good coaching. tips on the lifts and pushing you to get your best effort in!!
peace!
warm up.
barbell work. get loose.
power cleans
1 pc on the minute for 15 minutes.
focus on skill!
135
135
135
135
145
145
145
165
165
165
175
175
175
175
175
175
175
felt good all the way up. tried to get the hips back fast and the elbows over. good stuff. 175 felt good. got some good tips from steve to improve my form.
met-con
5 rounds
10 155# powercleans
10 burpees
10:40
wanted sub 10. thought maybe after the first round but the 155 power cleans started to eat up the time. i did the first round unbroken. the second was 5/3/2, the third was 3/3/2/2, the forth and fifth were sets of 2 and 1. they got heavy and hard as i ran out of wind. burpees were as sucky as ever but i am getting better at them.
more good tips from steve. form got sloppy as the reps got higher which was to be expected.
big thanks to steve for pushing me to rx this! glad i did!
this is one of the bonus's of working at the box. good coaching. tips on the lifts and pushing you to get your best effort in!!
peace!
Thursday, October 7, 2010
Thursday 10-7
am.
sleep in.
did the double on tuesday, took yesterday off and slept in this am.
5pm happy hour wod at ignite will be the task for the day.
maybe double it up tomorrow. we'll see.
feeling good.
peace!
sleep in.
did the double on tuesday, took yesterday off and slept in this am.
5pm happy hour wod at ignite will be the task for the day.
maybe double it up tomorrow. we'll see.
feeling good.
peace!
Wednesday, October 6, 2010
Wednesday 10-7
rest
no pm wod today either.
worked monday and did a double yesterday so taking today off.
plan is to hit the CFI 5pm tomorrow.
more rain. boo.
no pm wod today either.
worked monday and did a double yesterday so taking today off.
plan is to hit the CFI 5pm tomorrow.
more rain. boo.
Tuesday 10-5 pm
CFI 5pm happy hour class
big crew. lotsa rx's on the board. get some!
warm up
run 800m
2 rounds
20 squats
20 kbs
10 hindu pushup
10 rollouts
front squat/l-sit
3rounds
5 front squats
30 sec l-sit
135
185
205
205 was heavy but from what i can see going thru my notes a pr. got all 5 . need to work on the depth a bit on the front squats.
l-sit were 30 sec torture sessions. arms shaking. guess these need a little work?
met-con
50 kbs
10 f.s.
40 kbs
8 f.s
30 kbs
6 f.s
20 kbs
4 f.s
10 kbs
2 f.s
155 on the front squat
55# on the bell
11:06 rx'd
hard as nails. first round of swings was unbroken. squats 5/5
second round of swings was 20/20 squats 4/4
swings were 10/10/10 squats 4/2
swings 20 squats 3/1
swings 10 squats 2
brutal.
would have loved to have gone at this unbroken. was loosing the bar off the front rack and had to reload. 155 for that many reps was a little heavy.
good to power thru though!
peace!
big crew. lotsa rx's on the board. get some!
warm up
run 800m
2 rounds
20 squats
20 kbs
10 hindu pushup
10 rollouts
front squat/l-sit
3rounds
5 front squats
30 sec l-sit
135
185
205
205 was heavy but from what i can see going thru my notes a pr. got all 5 . need to work on the depth a bit on the front squats.
l-sit were 30 sec torture sessions. arms shaking. guess these need a little work?
met-con
50 kbs
10 f.s.
40 kbs
8 f.s
30 kbs
6 f.s
20 kbs
4 f.s
10 kbs
2 f.s
155 on the front squat
55# on the bell
11:06 rx'd
hard as nails. first round of swings was unbroken. squats 5/5
second round of swings was 20/20 squats 4/4
swings were 10/10/10 squats 4/2
swings 20 squats 3/1
swings 10 squats 2
brutal.
would have loved to have gone at this unbroken. was loosing the bar off the front rack and had to reload. 155 for that many reps was a little heavy.
good to power thru though!
peace!
Tuesday, October 5, 2010
Tuesday 10-5
no pm wod at ignite yesterday. just couldn't make it happen. too much other stuff going on.
up and out into the morning chill again this am. actually kind of nice.
treadmill
run 1 mile
tempo run. warm up
8:30.
strength warm up
3 rounds
10 pullups
15 push ups
20 squats
kipping pullups, chest to deck push ups and fast squats
all rounds unbroken and done quickly. felt good.
CFE wod
3 rounds
run 5 minutes
rest 3
3x5 minute intervals
held a 6:40-6:30 pace thru all three. felt pretty good.
CFE actually called for 4 sets but i modified it to fit the time allowed.
good workout. really enjoy the interval running. like the longer runs as well but the intervals keep you really honest.
stretch
foam roll
yoga/plyo
rolled it out and stretched.
hitting up the 5pm today. going to be fun fun fun!
up and out into the morning chill again this am. actually kind of nice.
treadmill
run 1 mile
tempo run. warm up
8:30.
strength warm up
3 rounds
10 pullups
15 push ups
20 squats
kipping pullups, chest to deck push ups and fast squats
all rounds unbroken and done quickly. felt good.
CFE wod
3 rounds
run 5 minutes
rest 3
3x5 minute intervals
held a 6:40-6:30 pace thru all three. felt pretty good.
CFE actually called for 4 sets but i modified it to fit the time allowed.
good workout. really enjoy the interval running. like the longer runs as well but the intervals keep you really honest.
stretch
foam roll
yoga/plyo
rolled it out and stretched.
hitting up the 5pm today. going to be fun fun fun!
Monday, October 4, 2010
Monday 10-4
up and out into the chilly am. brrr. its was only high 40's low 50's but felt bitter. lol.
treadmill
20 minute tempo run
2.55 miles
nice pace for the first 5 minutes or so and then just kept creeping it up. good stuff.
felt good.
strength
modified cindy?
5 rounds
5 pullups
10 push ups
15 squats
5 rounds
5 pullups
10 push ups
15 decline situps
worked right thru this with no rest. felt pretty solid. pullups were good. pushups felt good considering how sore my left tri was last friday. squats ok. knees a little stiff this am. cold maybe? situps were a nice change.
stretch
foam roll
yoga/plyo
spent some time working out the kinks. good to get stretched and roll. should have rolled it out last night while i watched the game. oh well.
hoping to get to the 5pm workout at ignite!!
treadmill
20 minute tempo run
2.55 miles
nice pace for the first 5 minutes or so and then just kept creeping it up. good stuff.
felt good.
strength
modified cindy?
5 rounds
5 pullups
10 push ups
15 squats
5 rounds
5 pullups
10 push ups
15 decline situps
worked right thru this with no rest. felt pretty solid. pullups were good. pushups felt good considering how sore my left tri was last friday. squats ok. knees a little stiff this am. cold maybe? situps were a nice change.
stretch
foam roll
yoga/plyo
spent some time working out the kinks. good to get stretched and roll. should have rolled it out last night while i watched the game. oh well.
hoping to get to the 5pm workout at ignite!!
10-1/2 weekend wrap up
mellow weekend.
had to work Saturday am.
headed up to the folks for the the afternoon and dinner. all good there.
Sunday had intended to get in a run but between kids parties and errands that didn't happen.
oh well.
feeling good. getting close to day 30 on the paleo challenge and pretty sure i'm going to go for another 30.
peace
had to work Saturday am.
headed up to the folks for the the afternoon and dinner. all good there.
Sunday had intended to get in a run but between kids parties and errands that didn't happen.
oh well.
feeling good. getting close to day 30 on the paleo challenge and pretty sure i'm going to go for another 30.
peace
Friday, October 1, 2010
Friday 8-1
holy tropical storm.
yikes.
rain coming down in sheets didn't do anything for my motivation this am.
rolled over.
this week was not so super. oh well. combo of the weather and everything else thats going on putting a downer on the whole week.
no biggee.
yikes.
rain coming down in sheets didn't do anything for my motivation this am.
rolled over.
this week was not so super. oh well. combo of the weather and everything else thats going on putting a downer on the whole week.
no biggee.
Thursday 9-30 pm
hit up the Crossfit Ignite 5pm class.
warm up
run 800m
2 rounds of
20 squats
20 overhead squats
20 jumping pullups
10 hindu pushups
liking the new style warm up. really gets the motor running and more what i am used to doing on my own.
Squat
7x135 as a opened
5-5-5-5-5
165
195
215
245
255 (2)
only got 2 at 255. failed on rep 3 and decided to call it there.
felt pretty strong. good depth. worked in the cage so no fear of getting stuck in the bottom.
nice to see a little improvement here. happy to be doing real squats!! lol
met-con
5 rounds
10- 95# sumo deadlift high pull
10- knees to elbows
10- burpees
10:30
argh. little slow on this. the burpees slow me down i think. i pushed them out but had to take a few seconds before getting to the bar for the next round of sumos.
sumis weren't bad. first 3 rounds unbroken. 4 and 5 sets of 5. was able to kip the knees to elbows for most sets and powered thru them.
overall felt a little slow and not super powerful but a good time none the less for an rx'd asskicker.
home for dinner.
still rocking the paleo and think i may continue with it for a little while. we'll see.
peace
warm up
run 800m
2 rounds of
20 squats
20 overhead squats
20 jumping pullups
10 hindu pushups
liking the new style warm up. really gets the motor running and more what i am used to doing on my own.
Squat
7x135 as a opened
5-5-5-5-5
165
195
215
245
255 (2)
only got 2 at 255. failed on rep 3 and decided to call it there.
felt pretty strong. good depth. worked in the cage so no fear of getting stuck in the bottom.
nice to see a little improvement here. happy to be doing real squats!! lol
met-con
5 rounds
10- 95# sumo deadlift high pull
10- knees to elbows
10- burpees
10:30
argh. little slow on this. the burpees slow me down i think. i pushed them out but had to take a few seconds before getting to the bar for the next round of sumos.
sumis weren't bad. first 3 rounds unbroken. 4 and 5 sets of 5. was able to kip the knees to elbows for most sets and powered thru them.
overall felt a little slow and not super powerful but a good time none the less for an rx'd asskicker.
home for dinner.
still rocking the paleo and think i may continue with it for a little while. we'll see.
peace
Thursday, September 30, 2010
Thursday 9-30 am
no am wod today.
got home after 10 last night and will be hitting the 5 pm at Crossfit ignite.
don't think i have hit a workout there that wasn't the 2nd of the day so this will be an experiment to see how that goes.
little tired this am.
scratchy throat pretty much gone.
rainy day again.
yuck.
got home after 10 last night and will be hitting the 5 pm at Crossfit ignite.
don't think i have hit a workout there that wasn't the 2nd of the day so this will be an experiment to see how that goes.
little tired this am.
scratchy throat pretty much gone.
rainy day again.
yuck.
Wednesday, September 29, 2010
Wednesday 9-29
rest
slept in. with the scratchy throat and not feeling great all day yesterday i called this one a rest day.
will be hitting it hard tomorrow with the possibility of an am wod and then CFI in the pm.
have a meeting late tonight as well so figured i better get a little extra rest.
peace
slept in. with the scratchy throat and not feeling great all day yesterday i called this one a rest day.
will be hitting it hard tomorrow with the possibility of an am wod and then CFI in the pm.
have a meeting late tonight as well so figured i better get a little extra rest.
peace
Tuesday, September 28, 2010
Tuesday 9-28
woke up with a sore throat.
argh
not happy about that. just when the back was about 100% and was feeling good. oh well.
treadmill
run 1 mile
8 minute warm up pace
strength warm up
50 squats
50 kettlebell swings
25 decline situps
met-con
5 rounds
7 rh kb snatch
7 lh kb snatch
7 225# deadlift
7 pull-ups
15minutes
all rounds unbroken
rx'd called for a heavier bell. all i had was the 37lb so thats what i used.
rx'd was also 7 rounds but i cut it at 5 to be able to do some mobility work and due to the sore throat. figured i will live to fught another day.
felt ok. i will give it a ok only.
stretch
plyo/yoga
foam roll
off to the showers.
another rainy day here. yick.
argh
not happy about that. just when the back was about 100% and was feeling good. oh well.
treadmill
run 1 mile
8 minute warm up pace
strength warm up
50 squats
50 kettlebell swings
25 decline situps
met-con
5 rounds
7 rh kb snatch
7 lh kb snatch
7 225# deadlift
7 pull-ups
15minutes
all rounds unbroken
rx'd called for a heavier bell. all i had was the 37lb so thats what i used.
rx'd was also 7 rounds but i cut it at 5 to be able to do some mobility work and due to the sore throat. figured i will live to fught another day.
felt ok. i will give it a ok only.
stretch
plyo/yoga
foam roll
off to the showers.
another rainy day here. yick.
Monday 9-27 pm
crossfit ignite pm class
raining.
wanted to hit this up and work on some movements. good crew at 5. digging it.
warm up
run 400m
30 squats
30 push ups
20 mtn climbers
3 rounds
3 hand power snatch
3 overhead squats
3 snatch balance
65
85
85
115
started light to work form. repeated the 85 set to get some hang power snatch practice and snatch balance practice in.
went up to 115 to fend off the demons from that workout last week which crushed me.
felt much better at 115. smoother. dropping under the bar. not muscling it up.
this was exactly what i needed to work on.
met-con
amrap 20mins
push-up to failure hands off at botom
run 200m
13.5 rounds
did over 30 p/u's first round
did 25+ second round
then started doing 15
then 13
last round was maybe 15 lost count
shoulders smoked.
good deal.
had to boogie. errands and then home.
raining.
wanted to hit this up and work on some movements. good crew at 5. digging it.
warm up
run 400m
30 squats
30 push ups
20 mtn climbers
3 rounds
3 hand power snatch
3 overhead squats
3 snatch balance
65
85
85
115
started light to work form. repeated the 85 set to get some hang power snatch practice and snatch balance practice in.
went up to 115 to fend off the demons from that workout last week which crushed me.
felt much better at 115. smoother. dropping under the bar. not muscling it up.
this was exactly what i needed to work on.
met-con
amrap 20mins
push-up to failure hands off at botom
run 200m
13.5 rounds
did over 30 p/u's first round
did 25+ second round
then started doing 15
then 13
last round was maybe 15 lost count
shoulders smoked.
good deal.
had to boogie. errands and then home.
Monday, September 27, 2010
Monday 9-27 am
was up with the alarm this am. slept good but still didn't feel like jumping out of bed. lol
treadmill
20 minute tempo
2.45 miles
felt pretty good. steady tempo. little over 8 minute average. not bad.
strength
bear complex
75
85
95
7 reps per round
felt good. 95 was a little frisky on the last 2 rounds.
didn't want to waste myself this am as i am hoping to get in the CFI wod at 5pm.
stretch
yoga
foam roll
work out the kinks and get ready for a monday. yippee!!
treadmill
20 minute tempo
2.45 miles
felt pretty good. steady tempo. little over 8 minute average. not bad.
strength
bear complex
75
85
95
7 reps per round
felt good. 95 was a little frisky on the last 2 rounds.
didn't want to waste myself this am as i am hoping to get in the CFI wod at 5pm.
stretch
yoga
foam roll
work out the kinks and get ready for a monday. yippee!!
Sunday 9-26
feeling a little spunky maybe? not sure.
strapped on the weight vest an went for a little run.
run 2 miles w/weight vest. 25lbs
mini-heavy cindy
5 rounds at the park
5 pullups on the swing set bar
10 push ups
15 squats
run 1/2 mile home
felt pretty good in the vest. took a little weight out so its about 25 lbs.
pullups were a bit of a jump up to the bar. bar was about 3inches thick which was a new dynamic. pushups were good and squats fine. rested about 10-20 seconds between rounds.
good stuff.
strapped on the weight vest an went for a little run.
run 2 miles w/weight vest. 25lbs
mini-heavy cindy
5 rounds at the park
5 pullups on the swing set bar
10 push ups
15 squats
run 1/2 mile home
felt pretty good in the vest. took a little weight out so its about 25 lbs.
pullups were a bit of a jump up to the bar. bar was about 3inches thick which was a new dynamic. pushups were good and squats fine. rested about 10-20 seconds between rounds.
good stuff.
Saturday 9-25
rest day.
not really restful but didn't get a chance to get out for a run/ride/or workout.
no biggee.
nice weather and a nice day to play outside with the kiddies.
not really restful but didn't get a chance to get out for a run/ride/or workout.
no biggee.
nice weather and a nice day to play outside with the kiddies.
Friday, September 24, 2010
Friday 9-24
up early. rolled over for a minute and then decided to get with it.
feeling pretty solid this am.
couple rest days paid off.
treadmill
4x800m
8:30pace
8:00
7:30
7:00
first was warm up. then upped the pace as i went on to bring the intensity up a bit.
nice little change from a straight run.
strength warm up
powercleans
couple sets to get ready for the met-con
10x45
10x95
just get loose and stretch the muscles out a bit.
felt pretty good.
met-con
"the chief"
3 rounds
3 135# powerclean
6 push ups
9 air squats
rest 1 minute
repeat for 4 total rounds
this was awesome. what a great workout.
really dug it.
i modified it slightly. its supposed to be a 3 min amrap. but i have not counter so figured 3 rounds should take roughly 3 minutes and worked it that way.
felt powerful on the cleans. pushups and squats cranked up the heart rate.
good stuff
stretch
foam roll
plyo/yoga
worked out the kinks a bit and off to the showers.
tgif!
peace
feeling pretty solid this am.
couple rest days paid off.
treadmill
4x800m
8:30pace
8:00
7:30
7:00
first was warm up. then upped the pace as i went on to bring the intensity up a bit.
nice little change from a straight run.
strength warm up
powercleans
couple sets to get ready for the met-con
10x45
10x95
just get loose and stretch the muscles out a bit.
felt pretty good.
met-con
"the chief"
3 rounds
3 135# powerclean
6 push ups
9 air squats
rest 1 minute
repeat for 4 total rounds
this was awesome. what a great workout.
really dug it.
i modified it slightly. its supposed to be a 3 min amrap. but i have not counter so figured 3 rounds should take roughly 3 minutes and worked it that way.
felt powerful on the cleans. pushups and squats cranked up the heart rate.
good stuff
stretch
foam roll
plyo/yoga
worked out the kinks a bit and off to the showers.
tgif!
peace
Thursday, September 23, 2010
Thursday 9-23
rest
got home late and got to bed late. was up but rolled over.
giving the body an extra day.
no pm wod today as my schedule this week is a mess. argh.
back at it tomorrow.
got home late and got to bed late. was up but rolled over.
giving the body an extra day.
no pm wod today as my schedule this week is a mess. argh.
back at it tomorrow.
Wednesday, September 22, 2010
Wednesday 9-22
rest day
pretty smoked from the doubles monday and tuesday.
slept in.
have a meeting tonite so will be a long day on my feet.
figure to hit it hard tomorrow am again.
pretty smoked from the doubles monday and tuesday.
slept in.
have a meeting tonite so will be a long day on my feet.
figure to hit it hard tomorrow am again.
Tuesday 9-21 PM
hit CFI for the 5:00 wod.
wasn't feeling awesome in the pm. had been out at the class for work and was a little blah. figured i would rally and see how it went.
5 rope climbs
not sure how tall the rope is. 18' feet maybe? did a couple regular climbs. couple no feet climbs and then got out the weight vest. 45# up the rope. yahoo! that was fun
this is the beauty of working out at the box. rope climbs! can't do that at the gym. such a cool dynamic.
tabata sit ups
20 on 10 off for 8 rounds
used an ab-mat and varied the style. legs up, butterfly, etc.
these got hard into the 4th round
got an average of 14 per round. not bad.
deadlift
5-5-5
use these as warm up sets for the met-con
stay light
10x135
5x185
5x185
5x185
just used these to get into the groove for what was coming.
loaded up the bar and got ready.
maybe should have gone a little heavier to adjust but was warm and loose so let it ride.
back a little tight. think i may have pushed it a little on the roller in the am and then a crappy chair for 4 hours at class didn't help.
met-con
21-15-9
225# deadlift
pullups
6:15
the deads were good. but they smoked my grip for the pullups. couldn't get a good rhythm going. shoulder pretty blown from yesterday as well.
happy with the time. would have liked sub 6 but it was cool.
chased Vic, who smoked this in 3 something and Adam who just got me by a few seconds.
home for a good paleo dinner! yum.
peace
wasn't feeling awesome in the pm. had been out at the class for work and was a little blah. figured i would rally and see how it went.
5 rope climbs
not sure how tall the rope is. 18' feet maybe? did a couple regular climbs. couple no feet climbs and then got out the weight vest. 45# up the rope. yahoo! that was fun
this is the beauty of working out at the box. rope climbs! can't do that at the gym. such a cool dynamic.
tabata sit ups
20 on 10 off for 8 rounds
used an ab-mat and varied the style. legs up, butterfly, etc.
these got hard into the 4th round
got an average of 14 per round. not bad.
deadlift
5-5-5
use these as warm up sets for the met-con
stay light
10x135
5x185
5x185
5x185
just used these to get into the groove for what was coming.
loaded up the bar and got ready.
maybe should have gone a little heavier to adjust but was warm and loose so let it ride.
back a little tight. think i may have pushed it a little on the roller in the am and then a crappy chair for 4 hours at class didn't help.
met-con
21-15-9
225# deadlift
pullups
6:15
the deads were good. but they smoked my grip for the pullups. couldn't get a good rhythm going. shoulder pretty blown from yesterday as well.
happy with the time. would have liked sub 6 but it was cool.
chased Vic, who smoked this in 3 something and Adam who just got me by a few seconds.
home for a good paleo dinner! yum.
peace
Tuesday, September 21, 2010
Tuesday 9-21 am
slept much better last night.
definitely feeling the workout this am. was thinking about rolling over but got up and moving. pretty heavy workout planned for this pm at ignite so figured i would work out the kinks this am.
treadmill
run 5k
25:45
good tempo run for the first 2 miles then started to kick it up a little for the last. felt pretty good. legs were good and the back and hip felt good.
roll
stretch
yoga
plyo
spent the rest of the time working on mobility and flexibility.
roll
stretch
yoga
plyo
rocked the downward dog and the pigeon pose for a bit to stretch out the hips and hams, etc.
rolled the whole body out. back much less sensitive. better.
felt pretty good to stretch it out.
off to the showers and to the office.
have to attend a training meeting all day. they are providing lunch so will try to keep it as paleo as possible.
been digging the paleo diet. trying to keep it fairly strict. seems to be working.
peace
definitely feeling the workout this am. was thinking about rolling over but got up and moving. pretty heavy workout planned for this pm at ignite so figured i would work out the kinks this am.
treadmill
run 5k
25:45
good tempo run for the first 2 miles then started to kick it up a little for the last. felt pretty good. legs were good and the back and hip felt good.
roll
stretch
yoga
plyo
spent the rest of the time working on mobility and flexibility.
roll
stretch
yoga
plyo
rocked the downward dog and the pigeon pose for a bit to stretch out the hips and hams, etc.
rolled the whole body out. back much less sensitive. better.
felt pretty good to stretch it out.
off to the showers and to the office.
have to attend a training meeting all day. they are providing lunch so will try to keep it as paleo as possible.
been digging the paleo diet. trying to keep it fairly strict. seems to be working.
peace
Monday 9-20 pm
CFI
hit up crossfit ignite for the 5pm class. was running a little late so had to kind of jump right in as i missed the warm up. no big deal.
overhead squats
sets of 3
95
115
135
135
155
worked up to 155. felt solid. probably had a little more in the tank for those.
met-con
5 rounds
run 200m
10 hang power snatch
10 burpess
used 115 for the hang power snatches.
i was in trouble from the first round. the snatches were bad. little too heavy. bad timing on my part. taking way too long.
i got smoked.
20:50 i think. missed a few in the last round and it took forever. argh.
sometimes your the Louisville slugger, last night i was the ball.
ouch.
good learning experience. need to work on the snatches. really need work from the hang position. have no drive or speed from there.
yuck
hit up crossfit ignite for the 5pm class. was running a little late so had to kind of jump right in as i missed the warm up. no big deal.
overhead squats
sets of 3
95
115
135
135
155
worked up to 155. felt solid. probably had a little more in the tank for those.
met-con
5 rounds
run 200m
10 hang power snatch
10 burpess
used 115 for the hang power snatches.
i was in trouble from the first round. the snatches were bad. little too heavy. bad timing on my part. taking way too long.
i got smoked.
20:50 i think. missed a few in the last round and it took forever. argh.
sometimes your the Louisville slugger, last night i was the ball.
ouch.
good learning experience. need to work on the snatches. really need work from the hang position. have no drive or speed from there.
yuck
Monday, September 20, 2010
Monday 9-20
slept like crap. really have no idea why. just slept poorly.
up early. let the alarm go off and then got moving.
felt pretty good once i was up and running.
treadmill
run 2 miles
16:20
good pace. kicked it up in the last mile and then really kicked it for the last 1/2-1/4.
just a tempo run with a little extra at the end. legs felt good. hips good. back solid.
strength warm up
3 rounds
10 pullups
10 pushups
10 squats
kipping pullups. felt good. little twinge in the back here and there but good. fast and efficient. push ups were solid and squats felt good. good depth.
deadlifts
10x135
5x225
1 deadlift on the minute for 10 minutes
#275
felt good thru these. seemed a little heavier than it should have at first but after a round or two got into the rhythm and cranked them out. felt good to pull heavy from the floor.
stretch
roll
plyo
off to the showers.
hitting up ignite for a wod after work. awesome!
up early. let the alarm go off and then got moving.
felt pretty good once i was up and running.
treadmill
run 2 miles
16:20
good pace. kicked it up in the last mile and then really kicked it for the last 1/2-1/4.
just a tempo run with a little extra at the end. legs felt good. hips good. back solid.
strength warm up
3 rounds
10 pullups
10 pushups
10 squats
kipping pullups. felt good. little twinge in the back here and there but good. fast and efficient. push ups were solid and squats felt good. good depth.
deadlifts
10x135
5x225
1 deadlift on the minute for 10 minutes
#275
felt good thru these. seemed a little heavier than it should have at first but after a round or two got into the rhythm and cranked them out. felt good to pull heavy from the floor.
stretch
roll
plyo
off to the showers.
hitting up ignite for a wod after work. awesome!
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