happy Friday! although i will be working tomorrow so whatever that means!
back to business as usual. opened the mainsite WOD this am and thought about it a little. decided that i would make up one of the strength WOD's that i missed while in Florida. no offense to coach and i need to work my HSPU's but needed a strength workout this am.
picked the deadlift/pull-up WOD from Sunday.
treadmill warm-up
1/4
1
1/4
mixed this up a bit. did the standard 1/4 mile warm up walk/jog to get the legs moving and heart rate up a little since it is early in the am. moved into the mile and worked on an increasing pace. started at 8:50 or so and brought it down to 8:00 pace for the last quarter. instead of a walk/jog 1/4 to finish it off i jogged at a 10min pace. this felt good and keep the blood flowing a bit. will be adjusting this in the weeks to come. may need to boost the length of the run warm up a bit. really need another half hour in the am. other option is to start doing some doubles and picking up a run or CFE workout in the pm after work. will tweak this in the coming weeks.
strength warm up
3 rounds
15 dips
15 squats
felt the squats from yesterday and the last set of dips was a little harder effort. moved thru with no rest. kept a good pace for the 3 rounds
deadlift warmup
10x45
10x135
8x185
WOD
225# deadlifts/pull-ups
i edited this slightly from rx'd to fit time and to keep it a bit more metabolic.
15 dl's
40 p/u
12 dl's
30 p/u
9 dl's
20 p/u's
6 dl's
10 p/u's
my grip is the biggest issue on the deads. it starts to slip a little and i end up holding the bar with my fingers. played with it a little and may have worked it out. deads felt strong. had to break them up a little due to grip slip and needed a little rest on some of the later sets. all in all happy with the deads. lower back a little tweaked and started to feel it on the last few sets. need to stretch it out. might be due to sleeping in a weird bed and being jammed into an airplane. may put the chiro back in my schedule as well.
cashed out with a set of 10x135 deads. want ed to hold good form and blast the grip. mission accomplished.
the pullups were hard. hands were sweaty and were slipping on the bar. may pick up some wrist bands. as retarded as that sounds might help keep my hands dry. broke the pull-ups into sets of 10/8/5 or whatever i could blast out before my grip fell apart. these were hard but i expected that.
took roughly 25 mins to work thru this and i was shot at the end. had to walk from one side of gym to the other to get to pull up bar.
weighed in at an even 200 this am. at 5-10 this is still a little heavy but i have added a bunch of muscle. i would be happy at 195/190 with a greater strength to weight ratio. just want to lean out a little and get a bit better in met-con/endurance. definitely seeing a lot of improvement and crossfit is responsible for that.
peace
Friday, January 29, 2010
Thursday, January 28, 2010
Back to buisness as usual
ok, back in the swing. long day yesterday after a few days on the road. good to be back and be home with the family.
slept great last night. alarm seemed early and struggled a little to get out of bed but felt good once up and around
warm up
run
1/4
1
1/4
did the 1 mile as a progressive increase in speed. finished the last quarter at an 8 min pace. felt good. didn't struggle. hamstrings feel much better. they were sore and tight while in florida so i think a day or two of rest really helped them.
strength warm up
3 rounds fast
10 dips
10 pull ups
15 air squats
moved quickly through these with little to no rest and felt good on the movements. again i think a benefit of a couple days rest. realizing that the body may have needed it more than i thought.
WOD
back squat
1-1-1-1-1-1-1
warm up
10x135
8x225
6x275
1x295
1x305
1x315
1x315 fail
1x295 fail
lost my lower back on the last 2 reps. not sure what happened but got a tweak in the lower back and lost the reps. decided to call it a day there. did a couple light sets to finish the legs off
20x135
20x135
20x45
the sets of 20 at the end were sweet. i can see how doing heavy sets of 20 as Rippetoe talks about would be brutal. he quotes something like "at the end of a set of 20 squats just do whatever jesus tells you". i can see that. the 135 was just to bust the legs up a bit. i could imagine doing 20 at 225 and really kicking my ass! good stuff.
315 is still my old pr but my form is significantly better now. much deeper and stronger off the bottom. like this. need to keep getting stronger in the bottom of the squat.
all in all a good day and happy to be home to the gym. really enjoy working out there. no it isn't a crossfit box but its the best of the rest.
peace
slept great last night. alarm seemed early and struggled a little to get out of bed but felt good once up and around
warm up
run
1/4
1
1/4
did the 1 mile as a progressive increase in speed. finished the last quarter at an 8 min pace. felt good. didn't struggle. hamstrings feel much better. they were sore and tight while in florida so i think a day or two of rest really helped them.
strength warm up
3 rounds fast
10 dips
10 pull ups
15 air squats
moved quickly through these with little to no rest and felt good on the movements. again i think a benefit of a couple days rest. realizing that the body may have needed it more than i thought.
WOD
back squat
1-1-1-1-1-1-1
warm up
10x135
8x225
6x275
1x295
1x305
1x315
1x315 fail
1x295 fail
lost my lower back on the last 2 reps. not sure what happened but got a tweak in the lower back and lost the reps. decided to call it a day there. did a couple light sets to finish the legs off
20x135
20x135
20x45
the sets of 20 at the end were sweet. i can see how doing heavy sets of 20 as Rippetoe talks about would be brutal. he quotes something like "at the end of a set of 20 squats just do whatever jesus tells you". i can see that. the 135 was just to bust the legs up a bit. i could imagine doing 20 at 225 and really kicking my ass! good stuff.
315 is still my old pr but my form is significantly better now. much deeper and stronger off the bottom. like this. need to keep getting stronger in the bottom of the squat.
all in all a good day and happy to be home to the gym. really enjoy working out there. no it isn't a crossfit box but its the best of the rest.
peace
Wednesday, January 27, 2010
Traveling light
been dark a few days so here's the wrap-up.
flew to Orlando Sunday night. got checked in in time watch the vikings game. sweet. really wish the vikings had pulled it out but a great game none the less. got to bed late and slept like crap. hotel bed, etc....
got up Monday and had planned on an outside run. well cold rain put a stop to that. yuck. went to the gym and got a workout in.
run
1/4
1
1/4
pretty quick on the run. felt ok. could have run farther but wanted to get some body weight stuff in.
strength
10 rounds cindy
5 pull ups
10 push ups
15 air squats
felt good and pushed thru. sweated like an animal in the little fitness center.
run
1/4
1/2
1/4
used this as a little post cindy wrap up and cool down.
spent all day walking a trade show. lots of time on the feet and felt it by the end of the day.
did the same yesterday. skipped the run in the am but spent the whole day on my feet and then the evening on a plane! yippy!
no workout this am. i rolled over. good to be home and get back to business!!
flew to Orlando Sunday night. got checked in in time watch the vikings game. sweet. really wish the vikings had pulled it out but a great game none the less. got to bed late and slept like crap. hotel bed, etc....
got up Monday and had planned on an outside run. well cold rain put a stop to that. yuck. went to the gym and got a workout in.
run
1/4
1
1/4
pretty quick on the run. felt ok. could have run farther but wanted to get some body weight stuff in.
strength
10 rounds cindy
5 pull ups
10 push ups
15 air squats
felt good and pushed thru. sweated like an animal in the little fitness center.
run
1/4
1/2
1/4
used this as a little post cindy wrap up and cool down.
spent all day walking a trade show. lots of time on the feet and felt it by the end of the day.
did the same yesterday. skipped the run in the am but spent the whole day on my feet and then the evening on a plane! yippy!
no workout this am. i rolled over. good to be home and get back to business!!
Saturday, January 23, 2010
The Bear
saturday am and the alarm was a little annoying. but i got up and got moving anyway.
saddled up and rolled to the gym.
mainsite rest day so grabbed the strength workout off the CFE site.
run warm up
1/4
1
1/4
same drill with the mile. start out at a distance pace and increase from there.
strength warm up
bear complex
10x45
8x65
CFE WOD
3 rounds
95# bear complex
21 pull-ups
moved thru pretty quick. 2nd and 3rd round bear complex was broken at the 5 rep. had to put the bar down and finish the last 2 reps after 10-20 sec rest
cash out
bear complex
7x95
7x75
7x65
done.
had to go and watch a friend bury his marine son killed on afganistan. sad, long morning.
off to florida tomorrow.
saddled up and rolled to the gym.
mainsite rest day so grabbed the strength workout off the CFE site.
run warm up
1/4
1
1/4
same drill with the mile. start out at a distance pace and increase from there.
strength warm up
bear complex
10x45
8x65
CFE WOD
3 rounds
95# bear complex
21 pull-ups
moved thru pretty quick. 2nd and 3rd round bear complex was broken at the 5 rep. had to put the bar down and finish the last 2 reps after 10-20 sec rest
cash out
bear complex
7x95
7x75
7x65
done.
had to go and watch a friend bury his marine son killed on afganistan. sad, long morning.
off to florida tomorrow.
Friday, January 22, 2010
Friday! for whatever thats worth......
so its Friday.
some things on the agenda for the day/weekend..
wrap up most of my stuff at work as i will be away till wednesday.
going to a wake/viewing for a friends son who was killed in Afghanistan last week.
this has been affecting me greatly. as a father it is difficult to comprehend the emotions of burying a young son. very heavy stuff.
will attend the mass tomorrow morning as well.
looking to get a workout in tomorrow am and maybe Sunday am.
fly out Sunday pm for Orlando. may make a few calls and see if any of the boys will be around. we'll see.
so anyway....
warm up run
woke up with a sore left calf. seemed to stretch itself out a little after walking around a bit.
1/4
1
1/4
used the progressive pace on the mile again. start a little slower than usual and build to a pace faster than normal. feels good. doesn't shock the system as much i guess.
strength warm up
3 round quickly but not for time
10 dips
10 pull-ups
10 squats
dips were good, pull-ups were good and squats were ok but feeling the C&J from yesterday.
WOD
3 rounds for time
50 double unders
50 back extensions
don't have a lot of experience withe the double unders so i scald this a bit.
did 3 rounds of the following
20 double unders with singles mixed in
50 back ext
the double unders got better as i went thru the rounds. just need to work on the skill. will add this to the list of things to work on post WOD. think i can get 20 strung together pretty easy with a little practice. i think the most i got in a row was 13/14 today
didn't time the WOD as i was working double under form but moved quickly with minimal rest.
post WOD
did 3 more rounds of double unders to try to smooth them out
20
20
20
was pretty cashed after this. felt good.
been a good week workout wise. liking this trend. need to keep it up.
body weight has been holding steady if not down a pound or 2. not so much concerned with what the scale says so long as i feel strong.
peace
some things on the agenda for the day/weekend..
wrap up most of my stuff at work as i will be away till wednesday.
going to a wake/viewing for a friends son who was killed in Afghanistan last week.
this has been affecting me greatly. as a father it is difficult to comprehend the emotions of burying a young son. very heavy stuff.
will attend the mass tomorrow morning as well.
looking to get a workout in tomorrow am and maybe Sunday am.
fly out Sunday pm for Orlando. may make a few calls and see if any of the boys will be around. we'll see.
so anyway....
warm up run
woke up with a sore left calf. seemed to stretch itself out a little after walking around a bit.
1/4
1
1/4
used the progressive pace on the mile again. start a little slower than usual and build to a pace faster than normal. feels good. doesn't shock the system as much i guess.
strength warm up
3 round quickly but not for time
10 dips
10 pull-ups
10 squats
dips were good, pull-ups were good and squats were ok but feeling the C&J from yesterday.
WOD
3 rounds for time
50 double unders
50 back extensions
don't have a lot of experience withe the double unders so i scald this a bit.
did 3 rounds of the following
20 double unders with singles mixed in
50 back ext
the double unders got better as i went thru the rounds. just need to work on the skill. will add this to the list of things to work on post WOD. think i can get 20 strung together pretty easy with a little practice. i think the most i got in a row was 13/14 today
didn't time the WOD as i was working double under form but moved quickly with minimal rest.
post WOD
did 3 more rounds of double unders to try to smooth them out
20
20
20
was pretty cashed after this. felt good.
been a good week workout wise. liking this trend. need to keep it up.
body weight has been holding steady if not down a pound or 2. not so much concerned with what the scale says so long as i feel strong.
peace
Thursday, January 21, 2010
grace gone bad?
up early this am. woke up way before the alarm and was ready to hop out of bed when it went off. weird. went to bed at normal time. maybe just getting back on schedule?
calves sore from yesterday. guess the jump at the end of the burpee into the pull up put a little hurt on the lower legs. other than that felt good. thought i might have some delayed soreness but didn't notice it.
early thru the doors so was able to move thru my warm up fairly relaxed.
run warm up
1/4
1
1/4
paced the mile. started a little slower and then built up the speed to finish fast. felt good. it helped to stretch out the calves etc.
strength warm up
3 rounds
10 dips
10 pull ups
15 squats
move through this fast. felt it a bit on the pull ups and definitely felt it on the squats. the explosive power was lacking. still cranked it out.
WOD
3 rounds
10x135 clean and jerk
30 ghd sit ups
warm up
10x45 c&j
8x95 c&j
these are full squat cleans with a push jerk at the top
was thinking i could get the 135 but scaled it back to 115. my max clean is around 155. tries 175 last time but failed. plus with the jerk at the top 135 might be a little rich. wanted to try to keep it metabolic as well so settled on 115. this was most likely the smart decision
1st round unbroken. clean and jerks were very hard and dipping into anaerobic toward the end
2nd round was 5 and 5. wrist fatiguing on the second 5. need to work on my catch. think i am hanging the bar out in front a little too much on some of them. getting good depth on the squat though which i am very happy about.
3rd round was 5-3-2 very tough
the sit-ups were basically unbroken. slight rest at the top in some of the later rounds toward the end. did these on a decline bench set as high as it would go. tried to keep full extension all the way down.
total time 14 minutes? +/- using wall clock
the clean and jerk's really took it out of me. they definitely spiked the heart rate and by the time i got thru i was dizzy. need to work on form on these. i think that would help a lot with both speed and weight. these were fairly slow and controlled. need to get under the bar faster. wanted to keep better form over time. the weight was good. heavy but not ridiculous.
got a couple compliments from a few of the regulars at the gym today on my overall fitness level. i am feeling much stronger and more metabolically conditioned. i suppose i am looking better as well. still need to redistribute some more weight. want to get a lot stronger as well. considering a strength building bias maybe after the half marathon or at the end of the summer depending on how much riding i am doing. we'll see.
at least in the gym and with the diet i am moving in the right direction. other parts of life are still fubar but hey thats just how it rolls sometimes......
calves sore from yesterday. guess the jump at the end of the burpee into the pull up put a little hurt on the lower legs. other than that felt good. thought i might have some delayed soreness but didn't notice it.
early thru the doors so was able to move thru my warm up fairly relaxed.
run warm up
1/4
1
1/4
paced the mile. started a little slower and then built up the speed to finish fast. felt good. it helped to stretch out the calves etc.
strength warm up
3 rounds
10 dips
10 pull ups
15 squats
move through this fast. felt it a bit on the pull ups and definitely felt it on the squats. the explosive power was lacking. still cranked it out.
WOD
3 rounds
10x135 clean and jerk
30 ghd sit ups
warm up
10x45 c&j
8x95 c&j
these are full squat cleans with a push jerk at the top
was thinking i could get the 135 but scaled it back to 115. my max clean is around 155. tries 175 last time but failed. plus with the jerk at the top 135 might be a little rich. wanted to try to keep it metabolic as well so settled on 115. this was most likely the smart decision
1st round unbroken. clean and jerks were very hard and dipping into anaerobic toward the end
2nd round was 5 and 5. wrist fatiguing on the second 5. need to work on my catch. think i am hanging the bar out in front a little too much on some of them. getting good depth on the squat though which i am very happy about.
3rd round was 5-3-2 very tough
the sit-ups were basically unbroken. slight rest at the top in some of the later rounds toward the end. did these on a decline bench set as high as it would go. tried to keep full extension all the way down.
total time 14 minutes? +/- using wall clock
the clean and jerk's really took it out of me. they definitely spiked the heart rate and by the time i got thru i was dizzy. need to work on form on these. i think that would help a lot with both speed and weight. these were fairly slow and controlled. need to get under the bar faster. wanted to keep better form over time. the weight was good. heavy but not ridiculous.
got a couple compliments from a few of the regulars at the gym today on my overall fitness level. i am feeling much stronger and more metabolically conditioned. i suppose i am looking better as well. still need to redistribute some more weight. want to get a lot stronger as well. considering a strength building bias maybe after the half marathon or at the end of the summer depending on how much riding i am doing. we'll see.
at least in the gym and with the diet i am moving in the right direction. other parts of life are still fubar but hey thats just how it rolls sometimes......
Wednesday, January 20, 2010
plurpee's? burpee/pull-ups oh the fun!
good morning! and what a wake up call this was!
rolled out and fired up the blackberry to check today wod.
100 burpee pull-ups for time! yikes! apparently this is affectionately call GI Jane!
well i guess it could have been worse. not a huge fan of burpees but i do love me some pull-ups!
warm-up
run on treadmill
1/4
1
1/4
run felt good this am and i almost stayed at it for a couple for miles but decided that the shins/knees could use a little break.
skipped the strength warm-up as the burpee-pull-ups pretty much cover it.
started out with a decent pace. i realize that this is a met-con for time and should be done all out but 100 reps of anything deserves a little pacing. felt surprising good doing these. don't get me wrong they hurt like hell and bring the pain fast. had to lose the ipod as it got annoying bouncing around. almost took off my glasses as they were sliding around a little as well.
here's the break down
25
15
10
10
10
10
10
10
took about a 20-30 sec break in between sets after the 15.
only had the wall clock for time and it was sup 20 minutes give or take. i definitely paced these but also worked hard and got them all done. at 50 i figured i would be 75 and out but soldiered on! psyched about that. felt very strong on the pull up and as my burpees arent the smoothest or fastest i was happy with the workout over all. definitely a hurter!
so its wednesday! middle of the week. still stressed but dealing with it. argh.
leaving sunday for florida. bringing the running shoes and will get a few road workouts in hopefully. will be on my feet all day so we'll see what happens. will hope to hit it hard the rest of the week just in case.
rolled out and fired up the blackberry to check today wod.
100 burpee pull-ups for time! yikes! apparently this is affectionately call GI Jane!
well i guess it could have been worse. not a huge fan of burpees but i do love me some pull-ups!
warm-up
run on treadmill
1/4
1
1/4
run felt good this am and i almost stayed at it for a couple for miles but decided that the shins/knees could use a little break.
skipped the strength warm-up as the burpee-pull-ups pretty much cover it.
started out with a decent pace. i realize that this is a met-con for time and should be done all out but 100 reps of anything deserves a little pacing. felt surprising good doing these. don't get me wrong they hurt like hell and bring the pain fast. had to lose the ipod as it got annoying bouncing around. almost took off my glasses as they were sliding around a little as well.
here's the break down
25
15
10
10
10
10
10
10
took about a 20-30 sec break in between sets after the 15.
only had the wall clock for time and it was sup 20 minutes give or take. i definitely paced these but also worked hard and got them all done. at 50 i figured i would be 75 and out but soldiered on! psyched about that. felt very strong on the pull up and as my burpees arent the smoothest or fastest i was happy with the workout over all. definitely a hurter!
so its wednesday! middle of the week. still stressed but dealing with it. argh.
leaving sunday for florida. bringing the running shoes and will get a few road workouts in hopefully. will be on my feet all day so we'll see what happens. will hope to hit it hard the rest of the week just in case.
Tuesday, January 19, 2010
hill repeats? ouch......
mainsite rest day. thought about making up one of the weekends wod's but flipped to CFE instead.
hill repeats. yikes
treadmill 7% grade 3/4-1mile hold best possible pace
warm up
1/4
1
1/4
i do the 1/4 mile walk/jogs at 8% grade so figured this wouldn't be so bad......
set treadmill to 7% and stepped up the speed to a 8:30 pace. held onto this for about a 1/4 mile. way to heavy a pace. had to back it down and gutted it out to finish 3/4 mile. ths was far more difficult then i anticapated. may have been the run from sunday still in the legs.
took 2 minutes to recover walking on treadmill.
set it to 7% again and started at 9:45 pace. lasted a few minutes and gave up.....
sucked. but this just crushed me. had a real hard time with it mentally. not sure why.
walked/jogged a 1/4 mile to continue to recover and then ran a mile at 8:30 pace and finished with a 1/4 mile recovery
need to work on the hill repeats. this was just brutal. not sure if its a combo of the treadmill/mental factor or just tired legs from the other day. will have to work on this on the hill by the house. will map that out. i think its about a 1/2-3/4 miles up from the intersection. hmmm. something to play with.....
very difficult this am.
have a lot on my mind as well. lots of personal crap. leave for florida on buisness sunday and wont be back till late tuesday night. will be a good trip but need to get some stuff in order before i leave. the weight on the shoulders is back. it seemed to lift for a week or two but its catching up to me again. argh!
looking forward to a good workout wednesday am. who wants to bet it comes up with some kind of run? just me luck!
hill repeats. yikes
treadmill 7% grade 3/4-1mile hold best possible pace
warm up
1/4
1
1/4
i do the 1/4 mile walk/jogs at 8% grade so figured this wouldn't be so bad......
set treadmill to 7% and stepped up the speed to a 8:30 pace. held onto this for about a 1/4 mile. way to heavy a pace. had to back it down and gutted it out to finish 3/4 mile. ths was far more difficult then i anticapated. may have been the run from sunday still in the legs.
took 2 minutes to recover walking on treadmill.
set it to 7% again and started at 9:45 pace. lasted a few minutes and gave up.....
sucked. but this just crushed me. had a real hard time with it mentally. not sure why.
walked/jogged a 1/4 mile to continue to recover and then ran a mile at 8:30 pace and finished with a 1/4 mile recovery
need to work on the hill repeats. this was just brutal. not sure if its a combo of the treadmill/mental factor or just tired legs from the other day. will have to work on this on the hill by the house. will map that out. i think its about a 1/2-3/4 miles up from the intersection. hmmm. something to play with.....
very difficult this am.
have a lot on my mind as well. lots of personal crap. leave for florida on buisness sunday and wont be back till late tuesday night. will be a good trip but need to get some stuff in order before i leave. the weight on the shoulders is back. it seemed to lift for a week or two but its catching up to me again. argh!
looking forward to a good workout wednesday am. who wants to bet it comes up with some kind of run? just me luck!
Monday, January 18, 2010
monday? already? you sure?
happy monday.....
went dark over the weekend so here's the recap.
saturday was a rest day. no workout. body needed it and it felt good.
sunday. slept in. breakfast with the kiddies and do some clean up around the house. around noon figured i would get something in. went for s 4.75-5mile run. 37 degrees out on a fairly hilly loop. felt good. took a few minutes to get warmed up and into the rhythm with the cold but all in all a good run. after that.....football and relaxation. a good sunday.
monday WOD
looked up the wod this am and saw the deadlifts. nice. thought about making up fight gone bad but took the strength workout instead. will most likely make that up tomorrow.
treadmill warm up
1/4
1/2
1/4
took it easy on the run this am. my heel was a little stiff from the cold yesterday. no need to push it right now.
strength warm up
10 pull ups
10 push ups
10 squats
3 rounds as fast as possible
didn't time it but moved through quickly.
deadlifts
warm-up
10x135
8x185
6x225
WOD 3-3-3-3-3
3X275
3X285
3X295
3X305 pr for 3 reps
3x305 fail 1-f-f
could hang on to the last 2 at 305. need to bring the straps in. grip failing
10x225
10x135
felt pretty strong up till the last round. may have been able to get the last 2 had i tried again but couldn't hang on with my grip. really feeling better with this lift. much stronger in the second half of the pull. still need to get more power off the floor but definitely feeling stronger. back rounds a little at the start of the 305's but finish strong with a shrug up top.
good way to start a monday!
went dark over the weekend so here's the recap.
saturday was a rest day. no workout. body needed it and it felt good.
sunday. slept in. breakfast with the kiddies and do some clean up around the house. around noon figured i would get something in. went for s 4.75-5mile run. 37 degrees out on a fairly hilly loop. felt good. took a few minutes to get warmed up and into the rhythm with the cold but all in all a good run. after that.....football and relaxation. a good sunday.
monday WOD
looked up the wod this am and saw the deadlifts. nice. thought about making up fight gone bad but took the strength workout instead. will most likely make that up tomorrow.
treadmill warm up
1/4
1/2
1/4
took it easy on the run this am. my heel was a little stiff from the cold yesterday. no need to push it right now.
strength warm up
10 pull ups
10 push ups
10 squats
3 rounds as fast as possible
didn't time it but moved through quickly.
deadlifts
warm-up
10x135
8x185
6x225
WOD 3-3-3-3-3
3X275
3X285
3X295
3X305 pr for 3 reps
3x305 fail 1-f-f
could hang on to the last 2 at 305. need to bring the straps in. grip failing
10x225
10x135
felt pretty strong up till the last round. may have been able to get the last 2 had i tried again but couldn't hang on with my grip. really feeling better with this lift. much stronger in the second half of the pull. still need to get more power off the floor but definitely feeling stronger. back rounds a little at the start of the 305's but finish strong with a shrug up top.
good way to start a monday!
Friday, January 15, 2010
Friday!
mainsite rest day. not here though. tomorrow will be rest. need a day off and have other commitments. work most of day and then the father daughter dance at school! woo-hoo! it will be nice to see all the other daddies and the kids have a blast.
trolled over to crossfit endurance this am to grab a workout. was thinking run. but........
run warm up
1/2 mile jog
just wasn't into it. so not pushing it. let it go and let the fire come back.
strength warm up
mini-cindy?
5 pull-ups
10 push-ups
15 squats
did 4 rounds in probably 5 minutes just to get the blood flowing. felt the squats from yesterday on the air squats
strength conditioning
CFE wod
15 deadlifts 1.25 x bw
20 24" box jumps
3-rounds
warmed up for the deadlifts
10x135
10x185
8x225
feeling good. grip a little blasted
used 245 on the deads. slightly lower than rx'd but a good weight
had to break the deads into sets of 5 and later 4/3 in the last round. losing the grip more than anything else
did the box jumps unbroken
this was a good workout. not a soul crusher but definitely kept you honest.
cool down
10x135
10x135
couple light sets of deadlifts to work on exploding off the floor and opening the hips at the top.
really want to work my deadlift max weight up. would like to be able to DL twice my bodyweight. this will take time and hard training. i think my tech needs a little work as well. so baby steps but thats the endgame for now.
good workout this am and good block of workouts. feeling good. sore and tired but overall good. look forward to a rest day tomorrow and then get back at it on sunday. we'll see what comes up on the wheel of crossfit.
trolled over to crossfit endurance this am to grab a workout. was thinking run. but........
run warm up
1/2 mile jog
just wasn't into it. so not pushing it. let it go and let the fire come back.
strength warm up
mini-cindy?
5 pull-ups
10 push-ups
15 squats
did 4 rounds in probably 5 minutes just to get the blood flowing. felt the squats from yesterday on the air squats
strength conditioning
CFE wod
15 deadlifts 1.25 x bw
20 24" box jumps
3-rounds
warmed up for the deadlifts
10x135
10x185
8x225
feeling good. grip a little blasted
used 245 on the deads. slightly lower than rx'd but a good weight
had to break the deads into sets of 5 and later 4/3 in the last round. losing the grip more than anything else
did the box jumps unbroken
this was a good workout. not a soul crusher but definitely kept you honest.
cool down
10x135
10x135
couple light sets of deadlifts to work on exploding off the floor and opening the hips at the top.
really want to work my deadlift max weight up. would like to be able to DL twice my bodyweight. this will take time and hard training. i think my tech needs a little work as well. so baby steps but thats the endgame for now.
good workout this am and good block of workouts. feeling good. sore and tired but overall good. look forward to a rest day tomorrow and then get back at it on sunday. we'll see what comes up on the wheel of crossfit.
Thursday, January 14, 2010
keep it simple
the below was stolen from Dutch Lowy. he and i would get along just fine!
First of all lets talk about why I do the things i do.
I drink Coffee black for the caffeine.
I drink Tequila on the rocks for the alcohol.
I eat beef, barely cooked and with little seasoning for the nourishment.
I lift heavy weights so i can be strong.
hells yes!
dig it!
First of all lets talk about why I do the things i do.
I drink Coffee black for the caffeine.
I drink Tequila on the rocks for the alcohol.
I eat beef, barely cooked and with little seasoning for the nourishment.
I lift heavy weights so i can be strong.
hells yes!
dig it!
WTF?
constantly varied.....
thats the crossfit mantra and todays workout was definitely that... yikes!
ok so this was a little over my head and i was a little sleepy when i looked at it. i took a pass on the handstand walks/handstand hold/handstand push-ups.....yes i am a sally.....
i skipped over to crossfit endurance to see what was up over there. tempo. hmmm. 5 mile tempo run? lets see what else they have..... oh yesterday was 5x5 back squats. i need to train them and that sounded more appealing than a treadmill death march this am.
got home a little late last night and got to bed late again. knew it would happen but it starts to catch up in the wee hours of the morn.
treadmill warm up
1/4
3/4
1/4
same deal just cut the mile short. shins a little sore from the other day. figure give the legs a bit if a rest as i will most likely do a long run or some intervals tomorrow.
back squats
really want to work on these. want to up my max and dial in the form. deep and strong was the mission this am.
warm up
10x45
10x135
8x185
5 sets of 5
5x225 too light. should have considered this a final warm up round
5x255 felt good. good form.
5x265 getting a little heavier
5x275 got a spot on this but didnt need it. tried to explode off the bottom of the lift
5x285 got all these clean as well. last 2 were a little slow off the bottom
cash-out
10x135
10x135
worked these deep and fast. almost like air squats but with weight. really used them to cash out the legs and flush out after the heavy sets.
all in all happy with the sets. should have started higher and tried to either finish higher or done another couple sets in the 285 range.
all in all a good effort considering i was almost back into bed this am. glad i motivated and got it done!
thats the crossfit mantra and todays workout was definitely that... yikes!
ok so this was a little over my head and i was a little sleepy when i looked at it. i took a pass on the handstand walks/handstand hold/handstand push-ups.....yes i am a sally.....
i skipped over to crossfit endurance to see what was up over there. tempo. hmmm. 5 mile tempo run? lets see what else they have..... oh yesterday was 5x5 back squats. i need to train them and that sounded more appealing than a treadmill death march this am.
got home a little late last night and got to bed late again. knew it would happen but it starts to catch up in the wee hours of the morn.
treadmill warm up
1/4
3/4
1/4
same deal just cut the mile short. shins a little sore from the other day. figure give the legs a bit if a rest as i will most likely do a long run or some intervals tomorrow.
back squats
really want to work on these. want to up my max and dial in the form. deep and strong was the mission this am.
warm up
10x45
10x135
8x185
5 sets of 5
5x225 too light. should have considered this a final warm up round
5x255 felt good. good form.
5x265 getting a little heavier
5x275 got a spot on this but didnt need it. tried to explode off the bottom of the lift
5x285 got all these clean as well. last 2 were a little slow off the bottom
cash-out
10x135
10x135
worked these deep and fast. almost like air squats but with weight. really used them to cash out the legs and flush out after the heavy sets.
all in all happy with the sets. should have started higher and tried to either finish higher or done another couple sets in the 285 range.
all in all a good effort considering i was almost back into bed this am. glad i motivated and got it done!
Wednesday, January 13, 2010
wednesday with Lynne
had a meeting last night and didn't get home till 10. argh. i really like my 9:00 bedtime! i am a loser!
anyway, slept ok and got up with the alarm at the crack of dark.....
felt a little slow this am and the hamstrings are definitely sore from yesterday.
run warm up
1/4
1
1/4
standard. kicked up the pace toward the end of the mile to stretch the legs a bit more.
strength warm up
2 rounds
15 push-ups
15 squats
just wanted to get the chest ready for lynne with the push-ups. no need for pull-ups as we would be working them in lynne as well.
bench warm-up
10x45
8x135
4x185
working the kinks out ans getting a feel for it. don't bench much these days but of course used to. always enjoyed it and have a good hold on form. bar to chest and all the way up etc...
LYNNE
5-rounds
max rep bodyweight bench press
max rep pull-ups
205 on the bench
9/16
7/13
6/14
5/11
5/12
had a spotter for the bench. didn't let him pull just make sure i didn't get stuck with a bar on my chest. most sets felt strong. started to get heavy in the 3rd round.
pull-ups felt good. moved right from the bench to the pull-up bar. 10-30 seconds between max. grip started to fail toward the end of the last few sets. may have been able to get a few more. pull-ups were pretty strict. no big kips. chest to bar. little butterfly on some of the last ones maybe.
overall a great workout. was thinking about benching this am before i looked at the workout. never let myself check the workout the night before. it is my morning surprise when i am already on the way to the gym. better that way. little mystery for the morning!
have another meeting this pm. probably will be home late again. argh. have to work a fiull day saturday as well so will most likely take that as a rest day. we'll see.
anyway, slept ok and got up with the alarm at the crack of dark.....
felt a little slow this am and the hamstrings are definitely sore from yesterday.
run warm up
1/4
1
1/4
standard. kicked up the pace toward the end of the mile to stretch the legs a bit more.
strength warm up
2 rounds
15 push-ups
15 squats
just wanted to get the chest ready for lynne with the push-ups. no need for pull-ups as we would be working them in lynne as well.
bench warm-up
10x45
8x135
4x185
working the kinks out ans getting a feel for it. don't bench much these days but of course used to. always enjoyed it and have a good hold on form. bar to chest and all the way up etc...
LYNNE
5-rounds
max rep bodyweight bench press
max rep pull-ups
205 on the bench
9/16
7/13
6/14
5/11
5/12
had a spotter for the bench. didn't let him pull just make sure i didn't get stuck with a bar on my chest. most sets felt strong. started to get heavy in the 3rd round.
pull-ups felt good. moved right from the bench to the pull-up bar. 10-30 seconds between max. grip started to fail toward the end of the last few sets. may have been able to get a few more. pull-ups were pretty strict. no big kips. chest to bar. little butterfly on some of the last ones maybe.
overall a great workout. was thinking about benching this am before i looked at the workout. never let myself check the workout the night before. it is my morning surprise when i am already on the way to the gym. better that way. little mystery for the morning!
have another meeting this pm. probably will be home late again. argh. have to work a fiull day saturday as well so will most likely take that as a rest day. we'll see.
Tuesday, January 12, 2010
tired tuesday
little off my game this am.
lower back is sore and my right heel is bothering me. have to believe it may be related to freezign my ass off yesterday in a cold basement for work. standing on the freezing concrete for a few hours in work shoes probably didn't do me any favors.... but i digress
run warm up
1/4
1
1/4
same old. 8:30 pace on the run. felt ok after yesterdays run wod. heel bothered me at first but loosened up and felt ok after.
strength warm-up
3-round
10 dip
10 pullups
15 squats
did strict pullups. no kip no butterfly and felt good about that. may start adding some weight to a round or 2 of this warm up. hopefully going to score a weight vest so this might help in the future.
WOD
50m walking lunge
100m standing broad jump
200m run
3 round for time
i scaled this back a little. did the same distance for the lunges and broad jumps. roughly 40m. the broad jumps were brutal. very explosive but brutal. after about 15 reps or so i was gassed.
took 13mins to do the scaled version. this was very difficult!
here's another wod that looks docile on paper and turns around to bite your hand off! oh the fun!!
cooled down after. stretched out the shoulders a bit and hit the shower.
back felt good during the workout. its a little tight now. will see how it goes during the day. should be fine. think it was a little over stressed the other day from push-presses. will monitor it for the next few days.
lower back is sore and my right heel is bothering me. have to believe it may be related to freezign my ass off yesterday in a cold basement for work. standing on the freezing concrete for a few hours in work shoes probably didn't do me any favors.... but i digress
run warm up
1/4
1
1/4
same old. 8:30 pace on the run. felt ok after yesterdays run wod. heel bothered me at first but loosened up and felt ok after.
strength warm-up
3-round
10 dip
10 pullups
15 squats
did strict pullups. no kip no butterfly and felt good about that. may start adding some weight to a round or 2 of this warm up. hopefully going to score a weight vest so this might help in the future.
WOD
50m walking lunge
100m standing broad jump
200m run
3 round for time
i scaled this back a little. did the same distance for the lunges and broad jumps. roughly 40m. the broad jumps were brutal. very explosive but brutal. after about 15 reps or so i was gassed.
took 13mins to do the scaled version. this was very difficult!
here's another wod that looks docile on paper and turns around to bite your hand off! oh the fun!!
cooled down after. stretched out the shoulders a bit and hit the shower.
back felt good during the workout. its a little tight now. will see how it goes during the day. should be fine. think it was a little over stressed the other day from push-presses. will monitor it for the next few days.
Monday, January 11, 2010
monday
monday am back at in at the crack of dark and cold......
mainsite rest day.
pretty shot from the strength focus over the last three days. feels good.
did the crossfit endurance mainsite wod this am
warm-up
1/4 jog
1/2 run
1/4 jog
CFE WOD
3x7 minutes intervals with 3 minutes recoverys
sub 8:00 mile pace for all three with a walk/jog recovery period
these were not easy. the last 2 minutes of each was pretty tough.
need to get more of these type of workouts in. really want to be able to get the pace higher for this type of interval. will continue to work on this.
back to the grind. going to be a busy week..
mainsite rest day.
pretty shot from the strength focus over the last three days. feels good.
did the crossfit endurance mainsite wod this am
warm-up
1/4 jog
1/2 run
1/4 jog
CFE WOD
3x7 minutes intervals with 3 minutes recoverys
sub 8:00 mile pace for all three with a walk/jog recovery period
these were not easy. the last 2 minutes of each was pretty tough.
need to get more of these type of workouts in. really want to be able to get the pace higher for this type of interval. will continue to work on this.
back to the grind. going to be a busy week..
weekend wrap-up
no posts over the weekend. left the laptop at work and didn't feel like posting from home anyway....
SATURDAY
got up and went to the office so skipped the am gym session. went after i left the office at noon. usually when i do this it's a pretty busy but not so bad. i can usually do what i have to do. so long as there aren't too many meat heads curling with the oly bars.....
it was a total zoo. full on packed. crazy. this is good. as obviously the gym is doing well and will survive and it's good to see people out exercising. no matter what you think of the globo gym at least its getting people off the couch. maybe a 1/3 of them will stick with it and see the light. oh to be hopeful. anyway.....
so it was Fran..... and i was psyched.
w/u
treadmill run
1/4
1 mile
1/4
standard non sense but felt pretty springy in the legs and picked up the pace a bit.
strength warm up
3 rounds
10 dips
5 pull ups
15 air squats
had to get the body ready for fran. needed to work out the kinks and this warm-up worked really well.
took up a post at a power rack and got to it.
thrusters
10x45
5x95
to get the body ready.
FRAN
21-15-9
thrusters/pull-ups
3-2-1-go
the first set of thrusters was unbroken
jog to the pull up bar and get 15/6
jog back to the bar
had to rest for a few seconds after 10 so 10/5
jog to pull-up bar and its is unavailable, use alternate 10/5
jog back to bar and rip out the last 9 thrusters
jog back to alternate pull-up bar and get 5/4
look at clock.......
6 minutes. didn't bring the stopwatch so had to use the wall clock. 6 minutes +/-
could have been 6:30 could have been 5:50
need to set up a true fran station and rock this out one day. want sub 5!
still a pr by at least 1:30/2:00 so very happy.
cooled down and went back to treadmill
did 3 miles of 1/2run 1/4mile walk/jog
SUNDAY
warm-up on treadmill
1/4
1
1/4
standard fair felt good
strength warm up
3 rounds
10 dip
10 pull-ups
15 air squats
PUSH JERK
warm up
these were more push presses than jerks as i am still a little shaky on that lift
10x45
8x65
6x85
6x105
4x125
3x135
these were all cleaned from the floor
1x155
175 fail bit off too much
1x165
175 fail
165 fail starting to fatigue
1x155
1x155
1x155
1x155
1x155
cash out
10x95
10x95
need to work shoulder strength. always have so this was good. will work on the true push jerk as well as these were more presses.
SATURDAY
got up and went to the office so skipped the am gym session. went after i left the office at noon. usually when i do this it's a pretty busy but not so bad. i can usually do what i have to do. so long as there aren't too many meat heads curling with the oly bars.....
it was a total zoo. full on packed. crazy. this is good. as obviously the gym is doing well and will survive and it's good to see people out exercising. no matter what you think of the globo gym at least its getting people off the couch. maybe a 1/3 of them will stick with it and see the light. oh to be hopeful. anyway.....
so it was Fran..... and i was psyched.
w/u
treadmill run
1/4
1 mile
1/4
standard non sense but felt pretty springy in the legs and picked up the pace a bit.
strength warm up
3 rounds
10 dips
5 pull ups
15 air squats
had to get the body ready for fran. needed to work out the kinks and this warm-up worked really well.
took up a post at a power rack and got to it.
thrusters
10x45
5x95
to get the body ready.
FRAN
21-15-9
thrusters/pull-ups
3-2-1-go
the first set of thrusters was unbroken
jog to the pull up bar and get 15/6
jog back to the bar
had to rest for a few seconds after 10 so 10/5
jog to pull-up bar and its is unavailable, use alternate 10/5
jog back to bar and rip out the last 9 thrusters
jog back to alternate pull-up bar and get 5/4
look at clock.......
6 minutes. didn't bring the stopwatch so had to use the wall clock. 6 minutes +/-
could have been 6:30 could have been 5:50
need to set up a true fran station and rock this out one day. want sub 5!
still a pr by at least 1:30/2:00 so very happy.
cooled down and went back to treadmill
did 3 miles of 1/2run 1/4mile walk/jog
SUNDAY
warm-up on treadmill
1/4
1
1/4
standard fair felt good
strength warm up
3 rounds
10 dip
10 pull-ups
15 air squats
PUSH JERK
warm up
these were more push presses than jerks as i am still a little shaky on that lift
10x45
8x65
6x85
6x105
4x125
3x135
these were all cleaned from the floor
1x155
175 fail bit off too much
1x165
175 fail
165 fail starting to fatigue
1x155
1x155
1x155
1x155
1x155
cash out
10x95
10x95
need to work shoulder strength. always have so this was good. will work on the true push jerk as well as these were more presses.
Friday, January 8, 2010
tgi......whatever
ah.....power cleans.
figured we would be back to some weight after the bodyweight blast from the last few WOD's.
i had figured deadlifts yesterday but it came up as powercleans. even better! very cool movement and i need practice on the heavier ones.
warm-up
typical run warm-up
1/4
1
1/4
same it ever was. picked up the pace on the mile.
watched the end of the bama/texas game. roll tide!!!!
strength warm-up
2 rounds
10 dips
10 pull-ups
15 squats
felt good. didn't do the 3rd round as i wanted to spend more time on the power cleans.
power cleans
1-1-1-1-1-1-1
basically 7 sets of 1. you should warm up to close to 1 rep max and then build using the single rep sets from there.
not sure when i have ever worked to a 1 rep max on powercleans. pretty comfortable up to 135 for reps. comfortable being a relative term.....they hurt bad.....
8x95 for warm up. get loose and feel the movement
6x115 felt good. tried to be explosive off the floor
4x135 starts to feel a little heavy. adds some resistance. feels good though
2x155 heavy but not real issue
1x175 failed on this rep. didn't get good explosion from the floor. died just over the knees
1x155
1x165
1x175 got it this time. lots of it is mental i think. need to focus and drive up from the floor
1x175
1x185 fail. close but not quite
1x165
1x165
1x165 probably could have done these last 3 a little heavier but wanted to keep the form.
cashed out with 10x95. working on getting the bar moving quick from the floor up and getting quick elbows under the bar.
overall felt good.
snowing here today. inch or 2 by the time i left the gym. kiddies might get themselves a delayed start today. we'll see.
be back at it tomorrow. hopefully more heavy bar work...
figured we would be back to some weight after the bodyweight blast from the last few WOD's.
i had figured deadlifts yesterday but it came up as powercleans. even better! very cool movement and i need practice on the heavier ones.
warm-up
typical run warm-up
1/4
1
1/4
same it ever was. picked up the pace on the mile.
watched the end of the bama/texas game. roll tide!!!!
strength warm-up
2 rounds
10 dips
10 pull-ups
15 squats
felt good. didn't do the 3rd round as i wanted to spend more time on the power cleans.
power cleans
1-1-1-1-1-1-1
basically 7 sets of 1. you should warm up to close to 1 rep max and then build using the single rep sets from there.
not sure when i have ever worked to a 1 rep max on powercleans. pretty comfortable up to 135 for reps. comfortable being a relative term.....they hurt bad.....
8x95 for warm up. get loose and feel the movement
6x115 felt good. tried to be explosive off the floor
4x135 starts to feel a little heavy. adds some resistance. feels good though
2x155 heavy but not real issue
1x175 failed on this rep. didn't get good explosion from the floor. died just over the knees
1x155
1x165
1x175 got it this time. lots of it is mental i think. need to focus and drive up from the floor
1x175
1x185 fail. close but not quite
1x165
1x165
1x165 probably could have done these last 3 a little heavier but wanted to keep the form.
cashed out with 10x95. working on getting the bar moving quick from the floor up and getting quick elbows under the bar.
overall felt good.
snowing here today. inch or 2 by the time i left the gym. kiddies might get themselves a delayed start today. we'll see.
be back at it tomorrow. hopefully more heavy bar work...
Thursday, January 7, 2010
tempo
mainsite rest day. thankfully. needed it. body is feeling it.
needed to get some tempo running in and this was the perfect morning for it. was looking at maybe 10k as the outside goal.
warm-up
1/4 mile jog to get loose
tempo run
set treadmill at 2% grade and at a 9:10 pace and just let it go.
first 5 k wasn't so bad but started to watch the clock after that. can be difficult on the treadmill to stay focused on the task and not on the time. it starts to get into my head. much more than outside.
called it a quits at 5 mile mark. did a 1/2 mile cool-down.
felt ok. not great and not that bad. just ok. like i said sort of lost the inspiration at the 3 mile mark and slogged thru mile 4 and then upped the pace a bit for the last mile. more as a distraction than anything else.
basically need to incorporate some more longer tempo runs into the routine. need to condition the body and mind. will be adding some of the crossift endurance workouts into the menu as well as maybe a few other running focused workouts.
haven't been on the bike in a long while. no inspiration to put it on the trainer. once it warms up a little i will get the road bike out and put some mileage in. it will be a nice distraction. maybe get some commuting mileage in next month. very dependent on temps. tough when its 14 degress. need to get closer to 30!!
back to mainsite tomorrow. maybe a heavy day? that would be cool. guesses? how about heavy deadlifts? thats my prediction today. we'll see if it pans out.
needed to get some tempo running in and this was the perfect morning for it. was looking at maybe 10k as the outside goal.
warm-up
1/4 mile jog to get loose
tempo run
set treadmill at 2% grade and at a 9:10 pace and just let it go.
first 5 k wasn't so bad but started to watch the clock after that. can be difficult on the treadmill to stay focused on the task and not on the time. it starts to get into my head. much more than outside.
called it a quits at 5 mile mark. did a 1/2 mile cool-down.
felt ok. not great and not that bad. just ok. like i said sort of lost the inspiration at the 3 mile mark and slogged thru mile 4 and then upped the pace a bit for the last mile. more as a distraction than anything else.
basically need to incorporate some more longer tempo runs into the routine. need to condition the body and mind. will be adding some of the crossift endurance workouts into the menu as well as maybe a few other running focused workouts.
haven't been on the bike in a long while. no inspiration to put it on the trainer. once it warms up a little i will get the road bike out and put some mileage in. it will be a nice distraction. maybe get some commuting mileage in next month. very dependent on temps. tough when its 14 degress. need to get closer to 30!!
back to mainsite tomorrow. maybe a heavy day? that would be cool. guesses? how about heavy deadlifts? thats my prediction today. we'll see if it pans out.
Wednesday, January 6, 2010
inspiration
| got this via email the other day from my pops. liked it and figured i would post it. how many of these do you already do? how many will you do in 2010? i don't subscribe to all of them but there are a lot of good ones in there.
HANDBOOK 2010 Health : 1. Drink plenty of water. 2. Eat breakfast like a king, lunch like a prince and dinner like a beggar. 3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.. 4. Live with the 3 E's -- Energy, Enthusiasm and Empathy 5. Make time to pray. 6. Play more games 7. Read more books than you did in 2009 . 8. Sit in silence for at least 10 minutes each day 9. Sleep for 7 hours. 10. Take a 10-30 minutes walk daily. And while you walk, smile. Personality : 11. Don't compare your life to others. You have no idea what their journey is all about. 12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment. 13. Don't over do. Keep your limits. 14. Don't take yourself so seriously. No one else does. 15. Don't waste any time on gossip. 16. Dream more while you are awake 17. Envy is a waste of time. You already have all you need.. 18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness. 19. Life is too short to waste time hating anyone. Don't hate others. 20. Make peace with your past so it won't spoil the present. 21. No one is in charge of your happiness except you. 22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime. 23. Smile and laugh more. 24. You don't have to win every argument. Agree to disagree... Society : 25. Call your family often. 26. Each day give something good to others. 27. Forgive everyone for everything.. 28. Spend time withpeople over the age of 70 & under the age of 6. 29. Try to make at least three people smile each day. 30. What other people think of you is none of your business. 31. Your job won't take care of you when you are sick. Your loved ones will. Stay in touch. Life : 32. Always do the right thing! 33. Get rid of anything that isn't useful, beautiful or joyful. 34. GOD heals everything! Read His Word daily! 35. However good or bad a situation is, it will change.. 36. No matter how you feel, get up, dress up and show up. 37. The best is yet to come.... 38. When you awake alive in the morning, thank GOD for it. 39. Don't worry, be happy.
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wall bals and pull-ups
woke up a little earlier this am. wasn't any easier but trying to get out of the house a little quicker and buy myself a few more minutes on the gym floor.
little sluggish this am. body felt overall good. hams a little sore from yesterday.
warm up
treadmill typical
1/4 mile jog
1 mile run at 8:30
1/4 mile jog
standard elevation etc....felt pretty good on the run. little sluggish to start but i think that's just a result of being generally tired and stressed.
WOD
50 wall ball shots
25 pull-ups
can't really do wall balls at the gym. so i subbed 20# dumbbell thrusters. thought the 20# might be a little chicken before i started. i was wrong.......
did three full rounds. had to break the thrusters down into sets. the first round they were pretty good. 2x25 got them down fairly quick. pull-ups were a non issue. did 15 and 10 felt strong
second round saw the thrusters as 15,15,10,10. they were torture. heart rate up and shoulders burning. pull-ups were good. 15 and 10
third round was very hard on thrusters. 15,15,10,10. heart rate way up needed a little more rest between sets. pull-ups were 15 and 10. did not want to continue....was definitely close to this Am's limit.
forth round 30 thrusters 15 and 15. 25 pull-ups 10,7,and 8.
DOA! done finished
so i failed to complete the 5 rounds but man it kicked my ass good. feel good about that at least.
this is part of the beauty of crossfit. not only is it scalable and for the most part sub-able to make it work at any level and in almost any environment but it constantly pushes your limits. you look at it on paper and say, oh that's not so bad. then you begin and start to reevaluate. but have something to shoot for next time.
25 minutes plus or minus as i wasn't too concerned with the time on this one.
rest day tomorrow so will most likely try to get a long run in on the treadmill. maybe 10k or hopefully a little plus.... we'll see.
gotta spend a little time focusing on the diet. need to clean it up a bit. been pretty good but can be better. holidays are gone so no excuses. although i was really good over the holidays. with the exception of a little too much bourbon on xmas eve. i didn't eat a lot of crap. good food. only homemade sweets and even them in moderation. lots of good meat. good cheese, lots of eggs and and veggies. no holiday weight gain. but its now time to lean it up a bit. gotta drop down a little before the half marathon. catch 22 is trying not to lose the muscle and the strength. it will be a balancing act. going to go pretty hard paleo. seems to be the best option for what i want to do. nothing against the zone but i just can't see myself weighing my food. sorry but thats out. so some more things to work on!!
trying to focus on the positive. don't dwell on the negative. got some good news the other day about some crap that's going on in the personal bubble so that's good. but got some crappy news as well so kind of balanced it out. not going to freak out about it. just ride it out.
little sluggish this am. body felt overall good. hams a little sore from yesterday.
warm up
treadmill typical
1/4 mile jog
1 mile run at 8:30
1/4 mile jog
standard elevation etc....felt pretty good on the run. little sluggish to start but i think that's just a result of being generally tired and stressed.
WOD
50 wall ball shots
25 pull-ups
can't really do wall balls at the gym. so i subbed 20# dumbbell thrusters. thought the 20# might be a little chicken before i started. i was wrong.......
did three full rounds. had to break the thrusters down into sets. the first round they were pretty good. 2x25 got them down fairly quick. pull-ups were a non issue. did 15 and 10 felt strong
second round saw the thrusters as 15,15,10,10. they were torture. heart rate up and shoulders burning. pull-ups were good. 15 and 10
third round was very hard on thrusters. 15,15,10,10. heart rate way up needed a little more rest between sets. pull-ups were 15 and 10. did not want to continue....was definitely close to this Am's limit.
forth round 30 thrusters 15 and 15. 25 pull-ups 10,7,and 8.
DOA! done finished
so i failed to complete the 5 rounds but man it kicked my ass good. feel good about that at least.
this is part of the beauty of crossfit. not only is it scalable and for the most part sub-able to make it work at any level and in almost any environment but it constantly pushes your limits. you look at it on paper and say, oh that's not so bad. then you begin and start to reevaluate. but have something to shoot for next time.
25 minutes plus or minus as i wasn't too concerned with the time on this one.
rest day tomorrow so will most likely try to get a long run in on the treadmill. maybe 10k or hopefully a little plus.... we'll see.
gotta spend a little time focusing on the diet. need to clean it up a bit. been pretty good but can be better. holidays are gone so no excuses. although i was really good over the holidays. with the exception of a little too much bourbon on xmas eve. i didn't eat a lot of crap. good food. only homemade sweets and even them in moderation. lots of good meat. good cheese, lots of eggs and and veggies. no holiday weight gain. but its now time to lean it up a bit. gotta drop down a little before the half marathon. catch 22 is trying not to lose the muscle and the strength. it will be a balancing act. going to go pretty hard paleo. seems to be the best option for what i want to do. nothing against the zone but i just can't see myself weighing my food. sorry but thats out. so some more things to work on!!
trying to focus on the positive. don't dwell on the negative. got some good news the other day about some crap that's going on in the personal bubble so that's good. but got some crappy news as well so kind of balanced it out. not going to freak out about it. just ride it out.
Tuesday, January 5, 2010
snooze-day?
nope. could have. alarm went off and the snooze seemed to follow it seconds later. still freezing here in the north east. brrrrrr. think it was 14 or 15 when i got in the truck this am.
mainsite wod this am. little run, sit-up, hip extension joy ride.
warm up
1/4m jog
1 mile run at 8:30pace
1/4m jog
standard non-sense here. nothing special
was going to do a little strength warm-up routine but skipped it since the WOD was run biased.
WOD
run 400m
25 ghd sit-ups
25 hip extensions
don't have a ghd platform so did the sit-ups on a decline bench as high as it would go. tried to work full range of motion
hip extensions on the standard roman chair type device common to the globo gym
run's 400m at a 7:20-7:30 pace with 2% incline. fairly conservative pace at first but it started to catch up by the 5th round. on treadmill of course. felt good
did all rounds of sit-ups and hip extensions unbroken
lost a little time moving from treadmill to sit-ups etc....
didn't use the stopwatch. roughly 19-20mins on wall clock.
was pretty blasted at this point. was thinking maybe run thru a few drills but was just about out of time. hit the showers and off to the office.
my heads a mess lately. lots of personal drama. bad year ending 2009. hoping 2010 will be better. need to get some shit in order and move forward. thank god for the workouts. they are keeping me sane. letting me sleep at night a little. hopefully by end of the month most of this non-sense will have cleared up a bit. at least to a point where i will know which way i'm headed. drama is lame!! think happy thoughts. gotta focus on the good stuff. have two happy healthy kids and wife.
need to formulate a plan for the 1/2 marathon. have to get a little bit more focused on training. will be putting that together in the coming weeks as well.
till Wednesday........
mainsite wod this am. little run, sit-up, hip extension joy ride.
warm up
1/4m jog
1 mile run at 8:30pace
1/4m jog
standard non-sense here. nothing special
was going to do a little strength warm-up routine but skipped it since the WOD was run biased.
WOD
run 400m
25 ghd sit-ups
25 hip extensions
don't have a ghd platform so did the sit-ups on a decline bench as high as it would go. tried to work full range of motion
hip extensions on the standard roman chair type device common to the globo gym
run's 400m at a 7:20-7:30 pace with 2% incline. fairly conservative pace at first but it started to catch up by the 5th round. on treadmill of course. felt good
did all rounds of sit-ups and hip extensions unbroken
lost a little time moving from treadmill to sit-ups etc....
didn't use the stopwatch. roughly 19-20mins on wall clock.
was pretty blasted at this point. was thinking maybe run thru a few drills but was just about out of time. hit the showers and off to the office.
my heads a mess lately. lots of personal drama. bad year ending 2009. hoping 2010 will be better. need to get some shit in order and move forward. thank god for the workouts. they are keeping me sane. letting me sleep at night a little. hopefully by end of the month most of this non-sense will have cleared up a bit. at least to a point where i will know which way i'm headed. drama is lame!! think happy thoughts. gotta focus on the good stuff. have two happy healthy kids and wife.
need to formulate a plan for the 1/2 marathon. have to get a little bit more focused on training. will be putting that together in the coming weeks as well.
till Wednesday........
Monday, January 4, 2010
monday monday monday.....
back to the grind this am. no slacking and sleeping in till 6am!
up and at it early this am and man was it cold out! yikes!
had to adjust the mainsite wod a little for today to accommodate equipment and such.
really felt like a heavy day but this is the beauty of the crossfit system. constantly varied. definitely would not have picked todays workout on my own.......but none the less off i went...
typical warm up.
1/4 mile jog at 8% grade
1 mile run 2% grade 8:30 pace
1/4 mile jog
the 8:30 pace feels good. going to have to see how long i can hold it. need to throw down a 10k soon and test the legs. need to get a feel for what is in store during the hook mountain half.
going to try to mix in some crossfit endurance work as well. maybe set a couple days a week aside to do doubles. am and pm work out. we'll see
wod
3 rounds
12 muscle-ups
75 squats
can't do muscle ups so i sub dips and pull-ups. usual sub is 3-1. i made it a little lighter and did the following
30 dips
30 pull-ups
75 squats
3 rounds took about 21 minutes. i was slow and needed a few short breaks.
the dips were fine. had to break the 2nd and third sets into 2 sets.
the pull-ups were ok. broke them into sets of 15,10, etc
the 3rd round i switched up my grip a little. didi some chins and some hammer grip just for variety
the squats hurt but they are supposed to. broke them into sets as well. 35-40 and then finish after about 10-20 seconds rest.
was totally cashed out at the end of this. really kicked me good.
no time for anything else. off to the office.
happy monday!
up and at it early this am and man was it cold out! yikes!
had to adjust the mainsite wod a little for today to accommodate equipment and such.
really felt like a heavy day but this is the beauty of the crossfit system. constantly varied. definitely would not have picked todays workout on my own.......but none the less off i went...
typical warm up.
1/4 mile jog at 8% grade
1 mile run 2% grade 8:30 pace
1/4 mile jog
the 8:30 pace feels good. going to have to see how long i can hold it. need to throw down a 10k soon and test the legs. need to get a feel for what is in store during the hook mountain half.
going to try to mix in some crossfit endurance work as well. maybe set a couple days a week aside to do doubles. am and pm work out. we'll see
wod
3 rounds
12 muscle-ups
75 squats
can't do muscle ups so i sub dips and pull-ups. usual sub is 3-1. i made it a little lighter and did the following
30 dips
30 pull-ups
75 squats
3 rounds took about 21 minutes. i was slow and needed a few short breaks.
the dips were fine. had to break the 2nd and third sets into 2 sets.
the pull-ups were ok. broke them into sets of 15,10, etc
the 3rd round i switched up my grip a little. didi some chins and some hammer grip just for variety
the squats hurt but they are supposed to. broke them into sets as well. 35-40 and then finish after about 10-20 seconds rest.
was totally cashed out at the end of this. really kicked me good.
no time for anything else. off to the office.
happy monday!
Sunday, January 3, 2010
waking up the bear
mainsite rest day today. but since i skipped cindy felt i needed to get in and get something done.
warm-up
1/4 mile jog
1 mile run 8:30 pace
1/4 mile jog
obviously have blasted the bodyweight sets lately so mixed up the strength warm up a little
did sets of dips and overhead squats
3 sets
20 dips
10 ohs with 60lb bar
felt good, legs a little sluggish from all the squats yesterday but overall good stuff.
the bear complex
i had first been introduced to this while rowing in college. didnt realize that it was called the bear complex. we used to do it with a steel pipe with those big coffee cans full on cement on the ends. no idea what the weight of it was, 60lbs maybe? we would do reps for time. it was hard.
had brought this into my workouts a little when i was starting to get back into strength training. it has always kicked my ass. saw it posted somewhere and starting doing some research on it. have tried it only a few time crossfit style.
bear complex
warm up 5 x 45 bar
sets
7x75
7x85
7x95
7x105
7x115
the 75,85 and even the 95 where good. all broken no fouls.
105 started to get tough. rested after the 5th rep in the hang position and had a hard time with the push presses on the last 2.
the 115 was tough. had to break it up to get good reps. 3-2-2 but kept good form and only rested maybe 10-15 seconds between. however it was considered a foul as i put the bar down.
this is a great exercise! goal is to work the weight up. start at 95 and climb from there to 135. then keep going. i will use this as a fill in when i can or maybe a sub here or there.
durability?
post the bear back to the treadmill....
run 1mile 8:30 pace
walk/jog 1/4
run 1mile 8:30 pace
walk/jog 1/4 and cool down.
might have done 1 more mile but needed to wrap it up.
overall a good way to start what looks to be a snowy sunday.
go broncos!!!!!
warm-up
1/4 mile jog
1 mile run 8:30 pace
1/4 mile jog
obviously have blasted the bodyweight sets lately so mixed up the strength warm up a little
did sets of dips and overhead squats
3 sets
20 dips
10 ohs with 60lb bar
felt good, legs a little sluggish from all the squats yesterday but overall good stuff.
the bear complex
i had first been introduced to this while rowing in college. didnt realize that it was called the bear complex. we used to do it with a steel pipe with those big coffee cans full on cement on the ends. no idea what the weight of it was, 60lbs maybe? we would do reps for time. it was hard.
had brought this into my workouts a little when i was starting to get back into strength training. it has always kicked my ass. saw it posted somewhere and starting doing some research on it. have tried it only a few time crossfit style.
bear complex
warm up 5 x 45 bar
sets
7x75
7x85
7x95
7x105
7x115
the 75,85 and even the 95 where good. all broken no fouls.
105 started to get tough. rested after the 5th rep in the hang position and had a hard time with the push presses on the last 2.
the 115 was tough. had to break it up to get good reps. 3-2-2 but kept good form and only rested maybe 10-15 seconds between. however it was considered a foul as i put the bar down.
this is a great exercise! goal is to work the weight up. start at 95 and climb from there to 135. then keep going. i will use this as a fill in when i can or maybe a sub here or there.
durability?
post the bear back to the treadmill....
run 1mile 8:30 pace
walk/jog 1/4
run 1mile 8:30 pace
walk/jog 1/4 and cool down.
might have done 1 more mile but needed to wrap it up.
overall a good way to start what looks to be a snowy sunday.
go broncos!!!!!
Saturday, January 2, 2010
barbara is a biotch!
crossfit mainsite wod was barbara. yikes.
after angie the other morning i was feeling it.
got up and saddled up. got to gym about 6:30. late for me but its a holiday wekend after all.
warm-up
jog 1/4 run 1 mile jog 1/4
1/4 jog with 8% incline
run with 2% at 8:20 pace
same 1/4 jog on the way out
Barbara
20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 rounds rest 3 minutes between rounds
did 3 rounds. basically self scaled. otherwise as rx'd
pull-ups were good kipping pull-ups. need to go deeper on the drop. have a tendency to not straighten my arms at the bottom when working for time. but they were fast and felt good.
push-ups could feel the ones from the other day but they were ok
sit-ups were done with slight decline and anchored. felt good
squats were brutal. very draining.
note to self.... do more air squats!!
doubt i will make up cindy tomorrow. at least not in full.
most likely want to run, and then maybe do the bear complex on the barbell. thats always a good and painful way to make up for a rest day. back on the mainsite on monday.
will see maybe do a crossfit endurance wod tomorrow.
till then. over and out....
after angie the other morning i was feeling it.
got up and saddled up. got to gym about 6:30. late for me but its a holiday wekend after all.
warm-up
jog 1/4 run 1 mile jog 1/4
1/4 jog with 8% incline
run with 2% at 8:20 pace
same 1/4 jog on the way out
Barbara
20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 rounds rest 3 minutes between rounds
did 3 rounds. basically self scaled. otherwise as rx'd
pull-ups were good kipping pull-ups. need to go deeper on the drop. have a tendency to not straighten my arms at the bottom when working for time. but they were fast and felt good.
push-ups could feel the ones from the other day but they were ok
sit-ups were done with slight decline and anchored. felt good
squats were brutal. very draining.
note to self.... do more air squats!!
doubt i will make up cindy tomorrow. at least not in full.
most likely want to run, and then maybe do the bear complex on the barbell. thats always a good and painful way to make up for a rest day. back on the mainsite on monday.
will see maybe do a crossfit endurance wod tomorrow.
till then. over and out....
all is quiet on new years day....
thanks for the quote bono!
new years eve was nice and quiet. home with the family. mellow. just the way we like it.
no workout new years day. was thinking of going to gym but got up late and made breakfast for the kiddies. the boys from darkhorse gathered for their new years day ride and i will no doubt be chastised for not attending. oh well......
basically a rest day besides shoveling the driveway and building snow men. and you know what? i am cool with that!
new years eve was nice and quiet. home with the family. mellow. just the way we like it.
no workout new years day. was thinking of going to gym but got up late and made breakfast for the kiddies. the boys from darkhorse gathered for their new years day ride and i will no doubt be chastised for not attending. oh well......
basically a rest day besides shoveling the driveway and building snow men. and you know what? i am cool with that!
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