TGIF
man its been a week for sure. yikes. lots of drama at the office. argh
anyway. up with the alarm and snoozed it once. body definitely protesting a little this am.
hams got sore yesterday. well not so sore but really tight. will have to focus a little mre on keeping them loose.
checked the mainsite and a new hero wod was posted. a real beat of one as well.
too many subs for me to do it clean so i looked over at crossfit endurance for a strength workout and found just what the doctor ordered.
treadmill warmup
run 1.5
just getting loosened up. felt actually pretty good. kicked the pace up a little at the end. hams definitely tight but didn't really bother me on the run.
strength warm up
new set up here
3 rounds
10 70# Romanian deadlifts
10 70# overhead squats
10 push ups
wanted to do the rdl's to try to stretch out the hams and focus on using the hips. work some hip mobility into the warm up
overhead squats for a change and cause they are a badass exercise. legs,shoulders, core all active
push ups just to round it out
went well. the rdl's got better each round
CFE WOD
Deadlift
w/u 10x135
10-8-5-3-3-3
225
255
275
285
295
305
felt good thru all sets. used the straps for the 295/305 sets only cause my grip was failing.
305 form suffered a little but the wight cam up fairly easy.
could have pushed to 315 but felt this progression was good and didn't want to get greedy.
love to deadlift. its a great exercise.
cash out
stretch and foam roll
focused on the hams and the it bands
the foam roller is a torture device!
hopefully this helps to loosen up the hams.
long weekend on tap.
peace
Friday, May 28, 2010
Thursday, May 27, 2010
Thursday
mainsite rest day but no rest for this boy.
figured i needed to get up and get something done.
little stiff yesterday in the hams. felt pretty good this am. stretched them out post workout and will probably stretch them more tonight just to keep them loose.
treadmill warm up
run 2 miles
endurance pace. felt good. legs were good. pace was good. knees feel great and the right heel has been 100% better.
no strength warm up as i was going to incorporate it into today work out.
WOD
with weight vest
5 pull ups
10 push ups
15 double unders
have to admit i borrowed this idea from Gunx Crossfit. a Cindy variation with double unders in place of squats. i liked it. put my own twist on it with the vest
wasn't sure i wanted to go for rounds or time on this so i just went at it
10 rounds 17 minutes +/-
go stuck in traffic as the pull up bar i like to use is part of something else that i was sharing. that was fine. double unders were weird with the weight vest on. little harder to get a rhythm. rounds were all mixed up. some were unbroken some were stop start. all the pull ups were strict and unbroken. all the push ups were unbroken as well. vest got heavy toward the end.
shoulders were feeling it at the end. maybe from the push ups but definitely from the double unders with the vest.
good solid effort this am.
pleased
almost the weekend! yippee
figured i needed to get up and get something done.
little stiff yesterday in the hams. felt pretty good this am. stretched them out post workout and will probably stretch them more tonight just to keep them loose.
treadmill warm up
run 2 miles
endurance pace. felt good. legs were good. pace was good. knees feel great and the right heel has been 100% better.
no strength warm up as i was going to incorporate it into today work out.
WOD
with weight vest
5 pull ups
10 push ups
15 double unders
have to admit i borrowed this idea from Gunx Crossfit. a Cindy variation with double unders in place of squats. i liked it. put my own twist on it with the vest
wasn't sure i wanted to go for rounds or time on this so i just went at it
10 rounds 17 minutes +/-
go stuck in traffic as the pull up bar i like to use is part of something else that i was sharing. that was fine. double unders were weird with the weight vest on. little harder to get a rhythm. rounds were all mixed up. some were unbroken some were stop start. all the pull ups were strict and unbroken. all the push ups were unbroken as well. vest got heavy toward the end.
shoulders were feeling it at the end. maybe from the push ups but definitely from the double unders with the vest.
good solid effort this am.
pleased
almost the weekend! yippee
Wednesday, May 26, 2010
Wednesday
so was a little stiff and sore last night.
Fran kicked my ass good. wasn't sure what to expect this am.
felt better than i thought i would. legs a little heavy but not bad. i guess the body recovers a little faster than i thought? maybe.
mainsite had a workout that didn't look half bad on paper. getting smarter and realize that those are the worst! really figured we would see a heavy day but nope. little something different.
treadmill warm up
run 2 miles
need to experiment with an outdoor loop now in the am. have to look into that. the treadmill is fine but i am losing my taste for it. don't want to burn out on it as i will need it when the weather turns again.
felt good on the run. legs were better than expected. pace felt good. nice opener
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
3 rounds. strict pullups. good push ups and the squats were a little annoying as i was feeling it in the quads and hams.
WOD
3 rounds
60sec l-sit
30 45#bar good mornings
60 abmat situps
30 25#plate back ext
like i said, doesn't look half bad. yeah i was wrong. it sucked pretty hard.
did the l-sits on the dip bar. tried to keep the legs as straight as i could and toes as high as i could. brutal. counted off the time and basically did sets of 30,20, or 10 seconds depending.
good mornings were ok. need to check out the form on those. tried to stretch the hams and activate the lower back and hips
abmat sits. dont have and abmat. tried the rolled towel but that didnt really work. did the first set and half of the second with feet on the floor but switched to my feet under a box to finish. wasnt getting the rom i wanted with my feet on the floor.
back extensions were no big deal but that 25# plate got heavy after everything else.
not sure how long it took? long enough. very little rest. sit ups took the longest.
i may not be able to get out of bed tomorrow! expect my core to be destroyed.
nah. shouldnt be too bad.
mainsite rest day tomorrow. need to come up with a plan. hmmmmm
peace
Fran kicked my ass good. wasn't sure what to expect this am.
felt better than i thought i would. legs a little heavy but not bad. i guess the body recovers a little faster than i thought? maybe.
mainsite had a workout that didn't look half bad on paper. getting smarter and realize that those are the worst! really figured we would see a heavy day but nope. little something different.
treadmill warm up
run 2 miles
need to experiment with an outdoor loop now in the am. have to look into that. the treadmill is fine but i am losing my taste for it. don't want to burn out on it as i will need it when the weather turns again.
felt good on the run. legs were better than expected. pace felt good. nice opener
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
3 rounds. strict pullups. good push ups and the squats were a little annoying as i was feeling it in the quads and hams.
WOD
3 rounds
60sec l-sit
30 45#bar good mornings
60 abmat situps
30 25#plate back ext
like i said, doesn't look half bad. yeah i was wrong. it sucked pretty hard.
did the l-sits on the dip bar. tried to keep the legs as straight as i could and toes as high as i could. brutal. counted off the time and basically did sets of 30,20, or 10 seconds depending.
good mornings were ok. need to check out the form on those. tried to stretch the hams and activate the lower back and hips
abmat sits. dont have and abmat. tried the rolled towel but that didnt really work. did the first set and half of the second with feet on the floor but switched to my feet under a box to finish. wasnt getting the rom i wanted with my feet on the floor.
back extensions were no big deal but that 25# plate got heavy after everything else.
not sure how long it took? long enough. very little rest. sit ups took the longest.
i may not be able to get out of bed tomorrow! expect my core to be destroyed.
nah. shouldnt be too bad.
mainsite rest day tomorrow. need to come up with a plan. hmmmmm
peace
Tuesday, May 25, 2010
Tuesday
feels like the squat workout was effective even if i had to alter my plan weight wise. legs a little spongy this am. back seems 100% better. not totally off the hook but much better. no cause for alarm this am.
checked out the mainsite and well ain't it a bitch.....of a workout that is. yikes. FRAN!
so we start the morning with a benchmark workout. a real ball breaker. looks so simple on paper. but well you know how that goes.
warm up
run 2 miles
gotta get the legs ready. steady pace. endurance pace. felt good.
strength warm up
3 rounds
10 push ups
10 squats
10 sit ups
felt good here. little stiff at the start but got loose. the sets served their purpose.
FRAN
21-15-9
95# thrusters
pull-ups
6:41 as rx'd
this is a good time. first time i hardcore timed it. used the stopwatch on my blackberry.
i felt i could have gotten a better time but was really suffering.
the first round was unbroken 21 thrusters/21 pullups
second round was 10/5 on the thrusters and 8/7 on the pullups
needed a break before the last set. 10 sec? 20 sec? not sure
third set 6/3 thrusters and 6/3 pullups
form was well speed form. not great. thrusters got heavy toward the end. pullups were done on the straight bar and my hand spacing was a little off i think. need to use this bar more. and need to work on the kipping pullups in this wod. need to get more comfortable with them
room for improvement!
i was totally cashed after this. i left it all out there. which is what you are supposed to do with this.
foam rolled after. god that hurts! seems to help though. rolled out the back and that helped a lot. IT bands are still the worst. quads and hams were sore from yesterday.
what a way to start a tuesday.
peace!
checked out the mainsite and well ain't it a bitch.....of a workout that is. yikes. FRAN!
so we start the morning with a benchmark workout. a real ball breaker. looks so simple on paper. but well you know how that goes.
warm up
run 2 miles
gotta get the legs ready. steady pace. endurance pace. felt good.
strength warm up
3 rounds
10 push ups
10 squats
10 sit ups
felt good here. little stiff at the start but got loose. the sets served their purpose.
FRAN
21-15-9
95# thrusters
pull-ups
6:41 as rx'd
this is a good time. first time i hardcore timed it. used the stopwatch on my blackberry.
i felt i could have gotten a better time but was really suffering.
the first round was unbroken 21 thrusters/21 pullups
second round was 10/5 on the thrusters and 8/7 on the pullups
needed a break before the last set. 10 sec? 20 sec? not sure
third set 6/3 thrusters and 6/3 pullups
form was well speed form. not great. thrusters got heavy toward the end. pullups were done on the straight bar and my hand spacing was a little off i think. need to use this bar more. and need to work on the kipping pullups in this wod. need to get more comfortable with them
room for improvement!
i was totally cashed after this. i left it all out there. which is what you are supposed to do with this.
foam rolled after. god that hurts! seems to help though. rolled out the back and that helped a lot. IT bands are still the worst. quads and hams were sore from yesterday.
what a way to start a tuesday.
peace!
Monday, May 24, 2010
Monday
took the weekend off. watched the tour of cali and did stuff with the kids. had a blast and the rest was good.
up early this am and ready to go.
mainsite getting all nice and heavy for us today. great way to start the week!
treadmill warm up
run 1.5
felt good. could feel the 2 days off though. thought about going further but had other work to do.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
good all around here. no surprises. alternated strict and kipping pull-ups. the kips are all about the rhythm. they would get hard i'm sure as you went on. full body motion to keep the rhythm going.
WOD
backsquats
5-5-5-5-5
warm up
10x45
10x135
8x225
was psyched to load up the bar on these. wanted to get over 300 for 5 figured i had it in me.
275
285-argh
on the 4th rep of 285 something twanged in my left hip. or right above it. got the 5th on and took a break. it hurt. not in the hip but a muscle above it. not sure what the deal was. not a spine or disc pain. definitely soft tissue related. decided to drop the weight and see how it would go
225
255
265
still sore from the lift. not exactly sure what happened there. tried to kind of bounce out of the bottom and think i put some pressure on that side or something.
dull ache right now.
will see how it goes and take it easy on it for now.
cash out
10x185
10x185
deep good smooth motion
disappointed that i couldn't go for some big weight but can't risk an injury for something silly like that.
back at it tomorrow
up early this am and ready to go.
mainsite getting all nice and heavy for us today. great way to start the week!
treadmill warm up
run 1.5
felt good. could feel the 2 days off though. thought about going further but had other work to do.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
good all around here. no surprises. alternated strict and kipping pull-ups. the kips are all about the rhythm. they would get hard i'm sure as you went on. full body motion to keep the rhythm going.
WOD
backsquats
5-5-5-5-5
warm up
10x45
10x135
8x225
was psyched to load up the bar on these. wanted to get over 300 for 5 figured i had it in me.
275
285-argh
on the 4th rep of 285 something twanged in my left hip. or right above it. got the 5th on and took a break. it hurt. not in the hip but a muscle above it. not sure what the deal was. not a spine or disc pain. definitely soft tissue related. decided to drop the weight and see how it would go
225
255
265
still sore from the lift. not exactly sure what happened there. tried to kind of bounce out of the bottom and think i put some pressure on that side or something.
dull ache right now.
will see how it goes and take it easy on it for now.
cash out
10x185
10x185
deep good smooth motion
disappointed that i couldn't go for some big weight but can't risk an injury for something silly like that.
back at it tomorrow
weekend
rest.
well at least from the gym/bike/run
busy with the kids and family stuff. lots of fun and needed a few days off.
back at it on monday!
well at least from the gym/bike/run
busy with the kids and family stuff. lots of fun and needed a few days off.
back at it on monday!
Friday, May 21, 2010
Friday!
holy crap its friday already? where did the week go?
up early again. let the alarm go off and then got up and out. little less motivated this am but feeling good in general. kink in the neck from yesterday is gone. thats a bonus.
treadmill warm up
run 1.5
didn't push it as the wod has running in it and wanted to focus on it there. felt good though. no real issues.
strength warm up
3 rounds
5 strict pullups chest to bar
10 push ups
15 sit ups
full slow rom on the pull ups. good strict movements here.
push up done on fists as my wrists are a little tight
sit ups on the decline bench at highest setting
felt good going thru this.
WOD
4 rounds
run 400m
50 squats
set the treadmill to a 7:00 mile pace and went off to the races.
run pace was good. could have been faster? maybe. wanted to make sure i didn't die on the squats.
all squat sets unbroken! this was a huge mental victory. usually around 35 i want to take a break. just powered thru and got right back on the treadmill.
little time lost between on each set as the treadmill kicked up to speed.
12 minutes +/- a few seconds. used the wall clock.
this was perfect for today. good stuff.
called it a day after that.
happy friday! have a cold one for me!
up early again. let the alarm go off and then got up and out. little less motivated this am but feeling good in general. kink in the neck from yesterday is gone. thats a bonus.
treadmill warm up
run 1.5
didn't push it as the wod has running in it and wanted to focus on it there. felt good though. no real issues.
strength warm up
3 rounds
5 strict pullups chest to bar
10 push ups
15 sit ups
full slow rom on the pull ups. good strict movements here.
push up done on fists as my wrists are a little tight
sit ups on the decline bench at highest setting
felt good going thru this.
WOD
4 rounds
run 400m
50 squats
set the treadmill to a 7:00 mile pace and went off to the races.
run pace was good. could have been faster? maybe. wanted to make sure i didn't die on the squats.
all squat sets unbroken! this was a huge mental victory. usually around 35 i want to take a break. just powered thru and got right back on the treadmill.
little time lost between on each set as the treadmill kicked up to speed.
12 minutes +/- a few seconds. used the wall clock.
this was perfect for today. good stuff.
called it a day after that.
happy friday! have a cold one for me!
Thursday, May 20, 2010
Thursday
slept in a little this am. the alarm woke me up and i snoozed it. not quite jumping out of bed. oh well.
checked the mainsite and found a workout that looked deceiving.
treadmill warm up
run 1.5
feeling pretty good here. calves a little sore from the doubleunders i think.
strength warm up
3 rounds
10 dips
10 pull ups
10 squats
just getting moving here. kipping pullups for the 1st and 2nd round, regular for the 3rd. think i tweaked the shoulder/neck a little kipping so backed off.
WOD
20 reps shoulder to over head
40 burpees
rx'd was for 185# on the shoulder press. yikes! thats a little heavy for me so i figured i would scale it back a bit
warm ups sets
5x95
5x135
loaded the bar with 155 and figured i would do 5 reps and 10 burpees for 4 rounds
got 4 with 155, failed the 5th rep so i dropped the weight to 135. 155 was a little over optimistic
worked thru in a progression of 5/10. had actually done 7 on the first round so only has to do 3 for the last which was nice. burpees suck. period. they are hard and wanted to pass out after the 3rd round. got it done. not sure the time. noted the wall clock and then forgot when i started. that kind of morning. argh
stretch! did some more stretching this am. feeling good with this.
foam roller
yikes! i got the foam roller out and kicked the crap out of my it bands. hams, quads, glutes no big deal but the it bands were brutal. yikes. hopefully it helps.
off to thursday!
peace
checked the mainsite and found a workout that looked deceiving.
treadmill warm up
run 1.5
feeling pretty good here. calves a little sore from the doubleunders i think.
strength warm up
3 rounds
10 dips
10 pull ups
10 squats
just getting moving here. kipping pullups for the 1st and 2nd round, regular for the 3rd. think i tweaked the shoulder/neck a little kipping so backed off.
WOD
20 reps shoulder to over head
40 burpees
rx'd was for 185# on the shoulder press. yikes! thats a little heavy for me so i figured i would scale it back a bit
warm ups sets
5x95
5x135
loaded the bar with 155 and figured i would do 5 reps and 10 burpees for 4 rounds
got 4 with 155, failed the 5th rep so i dropped the weight to 135. 155 was a little over optimistic
worked thru in a progression of 5/10. had actually done 7 on the first round so only has to do 3 for the last which was nice. burpees suck. period. they are hard and wanted to pass out after the 3rd round. got it done. not sure the time. noted the wall clock and then forgot when i started. that kind of morning. argh
stretch! did some more stretching this am. feeling good with this.
foam roller
yikes! i got the foam roller out and kicked the crap out of my it bands. hams, quads, glutes no big deal but the it bands were brutal. yikes. hopefully it helps.
off to thursday!
peace
Wednesday, May 19, 2010
Wednesday
up early again. weird. rolled over and let the alarm go off.
feeling pretty good in the am though so thats a bonus. had a calf cramp last night. thats always exciting! maybe thats why i woke up early?
mainsite rest day.
checked out some of the other boxes that i follow and decided on a hybrid workout. i had something in mind so i just combined it with a little something else and added a dash of suck and well there you go!
warm up
run 1/2 mile
just wanted to get the legs moving
12 minute time trial
set the treadmill at a 1% grade and 7mph went at it. kept increasing the pace. didn't look at the time or speed or distance. just kept moving the pace up.
1.55 miles at the end of 12 minutes. pretty much where i figured i would be. felt good.
strength warm up
3 rounds
10 pullups
10 pushups
10 squats
did full kipping pullups focusing on the swing. think i have it pretty much down. just have to keep the rhythm. all else standard. just getting the muscles firing.
WOD
10- tire flips
21- box jumps onto tire
10- tire flips
21- kettlebell swings
10- tire flips
15- box jumps
10- tire flips
15- kbs
10- tire flips
9- box jumps
10- tire flips
9- kbs
so i found that there are 2 big tires in the back room at the gym and have been wanting to use them for a while. i picked the bigger gnarlier looking one of course! not sure what it weighs? couple hundred pounds i would assume.
no clock in there so have no idea how long it took. pretty much went thru it unbroken. moved from one to the next and just kept flipping the tire.
this was a lot of fun! just what i needed!!
stretched after that for a few minutes. been trying to stretch little more after the workouts. feeling good because of it. think it is helping with the heel pain. keeping my hamstrings loose and all the way down the leg.
double under practice
so after yesterday i wanted to work on double unders. don't want to have to pull singles between them.
got em!!
got the rhythm down and was rocking them out. busted out 25 unbroken at one time. was getting 12, 10, 15 etc. definitely still need to work on them but much better. psyched about this. this will come in handy.
going to work these more till i am comfortable doing them fast and unbroken.
wednesday! yippee!
peace
feeling pretty good in the am though so thats a bonus. had a calf cramp last night. thats always exciting! maybe thats why i woke up early?
mainsite rest day.
checked out some of the other boxes that i follow and decided on a hybrid workout. i had something in mind so i just combined it with a little something else and added a dash of suck and well there you go!
warm up
run 1/2 mile
just wanted to get the legs moving
12 minute time trial
set the treadmill at a 1% grade and 7mph went at it. kept increasing the pace. didn't look at the time or speed or distance. just kept moving the pace up.
1.55 miles at the end of 12 minutes. pretty much where i figured i would be. felt good.
strength warm up
3 rounds
10 pullups
10 pushups
10 squats
did full kipping pullups focusing on the swing. think i have it pretty much down. just have to keep the rhythm. all else standard. just getting the muscles firing.
WOD
10- tire flips
21- box jumps onto tire
10- tire flips
21- kettlebell swings
10- tire flips
15- box jumps
10- tire flips
15- kbs
10- tire flips
9- box jumps
10- tire flips
9- kbs
so i found that there are 2 big tires in the back room at the gym and have been wanting to use them for a while. i picked the bigger gnarlier looking one of course! not sure what it weighs? couple hundred pounds i would assume.
no clock in there so have no idea how long it took. pretty much went thru it unbroken. moved from one to the next and just kept flipping the tire.
this was a lot of fun! just what i needed!!
stretched after that for a few minutes. been trying to stretch little more after the workouts. feeling good because of it. think it is helping with the heel pain. keeping my hamstrings loose and all the way down the leg.
double under practice
so after yesterday i wanted to work on double unders. don't want to have to pull singles between them.
got em!!
got the rhythm down and was rocking them out. busted out 25 unbroken at one time. was getting 12, 10, 15 etc. definitely still need to work on them but much better. psyched about this. this will come in handy.
going to work these more till i am comfortable doing them fast and unbroken.
wednesday! yippee!
peace
Tuesday, May 18, 2010
Tuesday
up well before the alarm this am. just waited for it to go off.
energy level was way high for that time of morning. weird. better though as last week was a struggle every morning just to get out of bed. i'll take it.
checked out the mainsite to see what kind of torture was in store and it was a good one!
treadmill
run 3 miles
was going to do 2 but felt good and kept at it for 3. felt loose and light and could have run for a while. knee is better and the right heel pain has subsided. these are good things!
WOD
"ANNIE"
50-40-30-20-10
double-unders
sit ups
gotta work on double-unders and this was just what the doctor ordered.
was able to get into a decent rhythm. still do 1 double and 1 single but was able to get going and crank them out.
did the situps with feet anchored. all sets pretty much unbroken. would pause at the top for a second maybe and then go back at it.
all in all roughly 12 minutes based on the wall clock
need to get the double unders so that i can do them without the single in between. i am essentially doing more work that way. happy though as these were really bad not to long ago.
great workout. looks like tomorrow will be a mainsite rest day so will either make up yesterday's workout or step outside the box and put something together.
i have a few ideas.......
happy rainy tuesday!
energy level was way high for that time of morning. weird. better though as last week was a struggle every morning just to get out of bed. i'll take it.
checked out the mainsite to see what kind of torture was in store and it was a good one!
treadmill
run 3 miles
was going to do 2 but felt good and kept at it for 3. felt loose and light and could have run for a while. knee is better and the right heel pain has subsided. these are good things!
WOD
"ANNIE"
50-40-30-20-10
double-unders
sit ups
gotta work on double-unders and this was just what the doctor ordered.
was able to get into a decent rhythm. still do 1 double and 1 single but was able to get going and crank them out.
did the situps with feet anchored. all sets pretty much unbroken. would pause at the top for a second maybe and then go back at it.
all in all roughly 12 minutes based on the wall clock
need to get the double unders so that i can do them without the single in between. i am essentially doing more work that way. happy though as these were really bad not to long ago.
great workout. looks like tomorrow will be a mainsite rest day so will either make up yesterday's workout or step outside the box and put something together.
i have a few ideas.......
happy rainy tuesday!
Monday, May 17, 2010
monday
make up for sunday's workout. thought about leaving it for later in the week but it looked good so went for it.
up early. lounged around yesterday afternoon and got a good nights sleep.
treadmill
run 2 miles
good pace. picked it up on the second mile. legs were ok. all in all felt good
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
10 sit ups
added a forth in this am to mix it up.
fairly standard. felt good all in all. still have a kink in the neck.
WOD
clean and jerk
warm--up
10-45
6-95
3-135
1-1-1-1-1-1-1
145
155
165
170(fail) on the jerk/press
165
165
165
should have tried 170 again. could have got it. neck acted up toward the end. argh. tight now on the right side. have to be careful with it. seems like a slight pull.
cleans felt great. no issue getting under the bar. the jerk was a push press. need to work on the jerk. could get a lot more weight that way. we'll see. shoulders definitely much stronger now.
could have easily gone up 20# on the clean. bodyweight is coming...
happy monday!!
up early. lounged around yesterday afternoon and got a good nights sleep.
treadmill
run 2 miles
good pace. picked it up on the second mile. legs were ok. all in all felt good
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
10 sit ups
added a forth in this am to mix it up.
fairly standard. felt good all in all. still have a kink in the neck.
WOD
clean and jerk
warm--up
10-45
6-95
3-135
1-1-1-1-1-1-1
145
155
165
170(fail) on the jerk/press
165
165
165
should have tried 170 again. could have got it. neck acted up toward the end. argh. tight now on the right side. have to be careful with it. seems like a slight pull.
cleans felt great. no issue getting under the bar. the jerk was a push press. need to work on the jerk. could get a lot more weight that way. we'll see. shoulders definitely much stronger now.
could have easily gone up 20# on the clean. bodyweight is coming...
happy monday!!
Weekend recap
Saturday- rest day
took the day off. was going to do a run in the pm but went by the shop instead to swap my brakes out. old bb7's were cooked.
sunday
mtb ride at stewart. scouted out a new start area and how the course may run. looks like it might go in reverse. we'll see.
felt good on the bike. switched up some stuff and it seemed to work out good
new front tire- wtb wolverine 2.2- excellent. fast rolling and grippy.
new grips- ergon gx1- really nice. still have to play with the position but no hot spot on my palm
new brakes- well new to me juicy 7's- rear was good. front needs a little work, maybe a bleed
new gear- 34x19- sweet. much more torque and not to heavy. didn't walk anything.
good ride with good folks.
16 +/- miles could have easily gone longer. good stuff.
took the day off. was going to do a run in the pm but went by the shop instead to swap my brakes out. old bb7's were cooked.
sunday
mtb ride at stewart. scouted out a new start area and how the course may run. looks like it might go in reverse. we'll see.
felt good on the bike. switched up some stuff and it seemed to work out good
new front tire- wtb wolverine 2.2- excellent. fast rolling and grippy.
new grips- ergon gx1- really nice. still have to play with the position but no hot spot on my palm
new brakes- well new to me juicy 7's- rear was good. front needs a little work, maybe a bleed
new gear- 34x19- sweet. much more torque and not to heavy. didn't walk anything.
good ride with good folks.
16 +/- miles could have easily gone longer. good stuff.
Friday, May 14, 2010
Friday
almost bagged it this am. rolled over and was going to reset the clock but said no and got up.
sometimes that in and of itself is a victory
my neck is sore this am. not sure if i slept on it weird or if its from the powercleans yesterday.
checked out the mainsite wod and its a real bitch. figured what better way to start a friday!
warm up
run 1/2 mile
just to open up the legs. little late and there was plenty of running in the wod
strength warm up
3 rounds
10 push ups
10 squats
10 sit ups
tried to get the neck a little looser. seemed to work pretty well. little stiff and sore but not so bad
wod
EVA
5 rounds for time
run 800m
30 kb swings 2-pood
30 pull ups
man this is a bear. the heaviest kettlebell at the gym it 37.5 so i used that. a heavy dumbell makes me a little nervous as my hands get sweaty
4 rounds
scaled the kb swings to what i had all else as rx'd. kept the pace at just below 8:00 mile for the 800's. all kb swings unbroken. need to get a heavier bell. pull ups were broken into sets. mostly good long rep sets though.
just couldn't get that 5th round. ran out of gas and out of time. last set of pullups took a little time. did 15, then rested and did 10 and 5. argh.
this was good stuff. just the kind of long met con i needed. man these are a serious effort. no letting off on these. power all the way thru. big fun!
not sure whats on tap for the weekend. like to take the mountain bike out for a bit. we'll see
sometimes that in and of itself is a victory
my neck is sore this am. not sure if i slept on it weird or if its from the powercleans yesterday.
checked out the mainsite wod and its a real bitch. figured what better way to start a friday!
warm up
run 1/2 mile
just to open up the legs. little late and there was plenty of running in the wod
strength warm up
3 rounds
10 push ups
10 squats
10 sit ups
tried to get the neck a little looser. seemed to work pretty well. little stiff and sore but not so bad
wod
EVA
5 rounds for time
run 800m
30 kb swings 2-pood
30 pull ups
man this is a bear. the heaviest kettlebell at the gym it 37.5 so i used that. a heavy dumbell makes me a little nervous as my hands get sweaty
4 rounds
scaled the kb swings to what i had all else as rx'd. kept the pace at just below 8:00 mile for the 800's. all kb swings unbroken. need to get a heavier bell. pull ups were broken into sets. mostly good long rep sets though.
just couldn't get that 5th round. ran out of gas and out of time. last set of pullups took a little time. did 15, then rested and did 10 and 5. argh.
this was good stuff. just the kind of long met con i needed. man these are a serious effort. no letting off on these. power all the way thru. big fun!
not sure whats on tap for the weekend. like to take the mountain bike out for a bit. we'll see
Thursday, May 13, 2010
Thursday
so the rain and cold kept at it all day yesterday and by 5:00 all i wanted was to go to bed!
up early this am. before the alarm. laid there till it went off and then figured i should get up and get moving.
looked up todays wod on the mainsite but decided to make up yesterday's instead.
treadmill warm up
run 2 miles
endurance pace. stepped up the 2nd mile a bit. felt good. little stiff at the get go but loosened up and got my groove on.
strength warm up
3 rounds
10 push ups
10 squats
10 sit ups
changed up the order a little here but no big deal. felt good. little stiff on the first round of push ups as the shoulders are a little sore form the other day
mainsite wod
5 rounds
5 muscle ups
10 135# power cleans
run 220m
changed this up a little bit.
5 rounds
10 dips
10 pull ups
10 135# powerclean
run 400m
subbed the dip/pull up for the muscle up. went 2to1 on this which i think is fine.
went with the rx'd weight on the powercleans after a little debate
lengthened the run as i felt i would benefit from that and have to do it on a treadmill so there is a little lost time in the ramp up to speed and all.
4 rounds! 24:00 minutes or so
shut it down after 4 rounds. this was hard. could have done another round but it would have been sloppy.
the powercleans were my concern but the first round they went up pretty easy. after 10 though i was pretty gassed. all rounds after that i did 5/5 with about a 10 sec break between. just to rest the grip and catch my breath. the dips/pullups were pretty easy, probably need to sub 3 to 1 next time. the runs were at a 7:00 mile pace which was fast enough to hurt but also act as a form of active recovery maybe? not sure. got off after the 3rd round and was definitely a little disoriented.
this was good stuff. happy with the power cleans. really like that exercise as it is a serious gasses with the heavier weights. not that 135 is a lot just that you have to generate a lot of force off the floor to move the bar fast. good stuff
up early this am. before the alarm. laid there till it went off and then figured i should get up and get moving.
looked up todays wod on the mainsite but decided to make up yesterday's instead.
treadmill warm up
run 2 miles
endurance pace. stepped up the 2nd mile a bit. felt good. little stiff at the get go but loosened up and got my groove on.
strength warm up
3 rounds
10 push ups
10 squats
10 sit ups
changed up the order a little here but no big deal. felt good. little stiff on the first round of push ups as the shoulders are a little sore form the other day
mainsite wod
5 rounds
5 muscle ups
10 135# power cleans
run 220m
changed this up a little bit.
5 rounds
10 dips
10 pull ups
10 135# powerclean
run 400m
subbed the dip/pull up for the muscle up. went 2to1 on this which i think is fine.
went with the rx'd weight on the powercleans after a little debate
lengthened the run as i felt i would benefit from that and have to do it on a treadmill so there is a little lost time in the ramp up to speed and all.
4 rounds! 24:00 minutes or so
shut it down after 4 rounds. this was hard. could have done another round but it would have been sloppy.
the powercleans were my concern but the first round they went up pretty easy. after 10 though i was pretty gassed. all rounds after that i did 5/5 with about a 10 sec break between. just to rest the grip and catch my breath. the dips/pullups were pretty easy, probably need to sub 3 to 1 next time. the runs were at a 7:00 mile pace which was fast enough to hurt but also act as a form of active recovery maybe? not sure. got off after the 3rd round and was definitely a little disoriented.
this was good stuff. happy with the power cleans. really like that exercise as it is a serious gasses with the heavier weights. not that 135 is a lot just that you have to generate a lot of force off the floor to move the bar fast. good stuff
Wednesday, May 12, 2010
Wednesday
had a late meeting last night.
alarm went off this am and i must have snoozed it twice before i finally gave up.
argh
just didn't have it. rolled over.
major bummer but sometimes thats the way it goes.
if the rain goes away maybe get out this pm for a run or ride.
will be back at it tomorrow am regardless.
peace
alarm went off this am and i must have snoozed it twice before i finally gave up.
argh
just didn't have it. rolled over.
major bummer but sometimes thats the way it goes.
if the rain goes away maybe get out this pm for a run or ride.
will be back at it tomorrow am regardless.
peace
Tuesday, May 11, 2010
Tuesday
up and at it again!
mainsite rest day but i had make-ups to do.
i didn't hear about it till it was too late, but Saturday there was a memorial wod for Chris Hrbek who was killed in Afghanistan. Chris was the step son of a good friend and customer of mine. figured this would be a great way to make up for a rest day on Sunday!
warm up
run 1/2 mile
just stretching the legs here. the wod would be punishment enough no need to get to involved in a warm up
Chris Hrbek Memorial Wod courtesy of Crossfit Ignite, Westwood NJ
run 1 mile
5 rounds
20 push ups
20 squats
20 burprees
run 1 mile
i decided to give this a go with the 30# vest on. just to really send it home. scaled it a bit.
scaled to 3 rounds on the push up/squat/bupree triplet.
the push ups and squats weren't too bad but the burpees kicked my ass with the weight vest on. diffacult to recover from set to set as well. the first mile was good the finishing mile was a death march! should have used the treadmill i am used to and not the ones in the back but thats just excuses!
this was a great workout and just what i needed. fantastic workout for when you are on the road as you don't need anything but your running shoes.
i didn't watch the clock on this so not sure of overall time.
i will do this one again!
tuesday! maybe a heavy day tomorrow? that would be fun!
mainsite rest day but i had make-ups to do.
i didn't hear about it till it was too late, but Saturday there was a memorial wod for Chris Hrbek who was killed in Afghanistan. Chris was the step son of a good friend and customer of mine. figured this would be a great way to make up for a rest day on Sunday!
warm up
run 1/2 mile
just stretching the legs here. the wod would be punishment enough no need to get to involved in a warm up
Chris Hrbek Memorial Wod courtesy of Crossfit Ignite, Westwood NJ
run 1 mile
5 rounds
20 push ups
20 squats
20 burprees
run 1 mile
i decided to give this a go with the 30# vest on. just to really send it home. scaled it a bit.
scaled to 3 rounds on the push up/squat/bupree triplet.
the push ups and squats weren't too bad but the burpees kicked my ass with the weight vest on. diffacult to recover from set to set as well. the first mile was good the finishing mile was a death march! should have used the treadmill i am used to and not the ones in the back but thats just excuses!
this was a great workout and just what i needed. fantastic workout for when you are on the road as you don't need anything but your running shoes.
i didn't watch the clock on this so not sure of overall time.
i will do this one again!
tuesday! maybe a heavy day tomorrow? that would be fun!
Monday, May 10, 2010
Monday
up early but slow getting out of the house.
freezing this am. argh. where is summer!!
was looking to either do todays wod or make up yesterday's.
altered the plan slightly once i got going.
run 5 miles
43:20
started with a typical 1/4 mile walk/jog and then moved into a run at about a 8:50 pace. felt good so picked up the pace and then just decided to keep it going.
kept picking up the pace and felt good. knee was good and heel didn't really hurt at all. bonus! we'll see how it feels tonight.
good time on this for just throwing it out there. might be able to get a 40ish under race type conditions.
there is a run/bike/run this weekend so i might have to thrown down for that. hmmmm
other than that. monday. yippee
freezing this am. argh. where is summer!!
was looking to either do todays wod or make up yesterday's.
altered the plan slightly once i got going.
run 5 miles
43:20
started with a typical 1/4 mile walk/jog and then moved into a run at about a 8:50 pace. felt good so picked up the pace and then just decided to keep it going.
kept picking up the pace and felt good. knee was good and heel didn't really hurt at all. bonus! we'll see how it feels tonight.
good time on this for just throwing it out there. might be able to get a 40ish under race type conditions.
there is a run/bike/run this weekend so i might have to thrown down for that. hmmmm
other than that. monday. yippee
Saturday Totally!
Crossfit total!
rolled over and checked the mainsite to find this little gem! so may shades of awesome!
warm up
run 1 mile
1/4 jog 1/2 fast 1/4 jog
just to wake up a little bit and get the blood flowing
strength warm up
20 burpees
figured i would do something a little different and with the total i could warm up on the squats etc.. so need to work on my burpees. these were good with nice high jumps
crossfit total
back squat 1 rep
press 1 rep
deadlift 1 rep
you have 3 attempts to lift max weight in the above exercises. warm up appropriately and then go for it!
back squat
warmed up with
10x45
10x135
8x225
6x275
305
315
**325**
had no spotter. got 325 pretty easy. wanted more but didn't want to fail and have to drop the bar. definitely have a little more in this!
press
10x45
8x95
4x135
155
175(f)
165
**170**
went for the 175 too soon. stepped back down and got the 165 pretty easy so went for 170.
new PR!! very happy about this! want bodyweight on this lift and making good progress!
deadlift
10x135
10x225
6x275
305
**315**
325(f)
320(f)
really wanted to get 325. got it up but couldnt get it over my knees. argh! think its really about form here. need to focus on keeping better form. definitely have to work on this. want to get 2x bodyweight. happy though as strength work on this has been minimal
cash out
10x135
10x135
working on form
810 total!
5lbs over the last attempt that i logged. press was excellent. up from 155. interesting to see what a little work in that department can do. have more in the squat and need to focus some attention on the deadlift. definitely want to do a strength bias this fall/early winter.
rolled over and checked the mainsite to find this little gem! so may shades of awesome!
warm up
run 1 mile
1/4 jog 1/2 fast 1/4 jog
just to wake up a little bit and get the blood flowing
strength warm up
20 burpees
figured i would do something a little different and with the total i could warm up on the squats etc.. so need to work on my burpees. these were good with nice high jumps
crossfit total
back squat 1 rep
press 1 rep
deadlift 1 rep
you have 3 attempts to lift max weight in the above exercises. warm up appropriately and then go for it!
back squat
warmed up with
10x45
10x135
8x225
6x275
305
315
**325**
had no spotter. got 325 pretty easy. wanted more but didn't want to fail and have to drop the bar. definitely have a little more in this!
press
10x45
8x95
4x135
155
175(f)
165
**170**
went for the 175 too soon. stepped back down and got the 165 pretty easy so went for 170.
new PR!! very happy about this! want bodyweight on this lift and making good progress!
deadlift
10x135
10x225
6x275
305
**315**
325(f)
320(f)
really wanted to get 325. got it up but couldnt get it over my knees. argh! think its really about form here. need to focus on keeping better form. definitely have to work on this. want to get 2x bodyweight. happy though as strength work on this has been minimal
cash out
10x135
10x135
working on form
810 total!
5lbs over the last attempt that i logged. press was excellent. up from 155. interesting to see what a little work in that department can do. have more in the squat and need to focus some attention on the deadlift. definitely want to do a strength bias this fall/early winter.
Friday, May 7, 2010
Friday
snoozed a few times this am and was having some strange dreams. really could have rolled over.
but i didn't!
sometimes that's the difference right there. put your feet on the floor and get out into the cold morning air. just stop making excuses and make it happen.
mainsite rest day. Figured i would make up yesterday's wod. wanted to try to change it up a bit. throw a strength angle at it.
treadmill
jog 1/4 mile 10% grade
run 1/2 mile at 7:30 pace 2% grade
jog 1/4 mile at 8:50 pace 2% grade
just something to mix it up a little. wanted to save a little time so kept it at 1 mile
strength warm up
3 round
10 pull-up
10 push ups
10 squats
same as yesterday. full rom pull ups. focus less on speed and more on form
push ups/squats same old
squat cleans
work up to 5 sets of 3
10-45
8-95
6-135
3-3-3-3-3
155
165
175(1)
155
155
warm up sets went well. 135 felt good. jumped to 155 and it felt good. 165 got 2 good ones and missed the 3rd. put the bar down and walked away. was going to call it a failed set but walked over and got a 3rd good one! said screw it and went up to 175. pulled 175 good for 1 rep! it was hard and heavy. didnt have 3 of those in me this am. but felt good about getting that. goal is bodyweight and i'm almost there!
went back to 155 and got 2 sets of 3 good reps. it was getting heavy.
wod part 2
variation on yesterdays workout.
3 rounds for time
10 95# squat cleans
20 anchored sit ups
got 3 rounds in 5 minutes. had i done the 7 mins from yesterday i probably would have gotten 1 full and maybe part of the cleans on the next round.
gassed after the 3 rounds but felt good
all clean and sit-ups unbroken!
happy with todays workout. it was just what i needed. glad i put my feet on the ground and got it done! sometimes thats all that it takes. get out and do something. anything!
tgif!
but i didn't!
sometimes that's the difference right there. put your feet on the floor and get out into the cold morning air. just stop making excuses and make it happen.
mainsite rest day. Figured i would make up yesterday's wod. wanted to try to change it up a bit. throw a strength angle at it.
treadmill
jog 1/4 mile 10% grade
run 1/2 mile at 7:30 pace 2% grade
jog 1/4 mile at 8:50 pace 2% grade
just something to mix it up a little. wanted to save a little time so kept it at 1 mile
strength warm up
3 round
10 pull-up
10 push ups
10 squats
same as yesterday. full rom pull ups. focus less on speed and more on form
push ups/squats same old
squat cleans
work up to 5 sets of 3
10-45
8-95
6-135
3-3-3-3-3
155
165
175(1)
155
155
warm up sets went well. 135 felt good. jumped to 155 and it felt good. 165 got 2 good ones and missed the 3rd. put the bar down and walked away. was going to call it a failed set but walked over and got a 3rd good one! said screw it and went up to 175. pulled 175 good for 1 rep! it was hard and heavy. didnt have 3 of those in me this am. but felt good about getting that. goal is bodyweight and i'm almost there!
went back to 155 and got 2 sets of 3 good reps. it was getting heavy.
wod part 2
variation on yesterdays workout.
3 rounds for time
10 95# squat cleans
20 anchored sit ups
got 3 rounds in 5 minutes. had i done the 7 mins from yesterday i probably would have gotten 1 full and maybe part of the cleans on the next round.
gassed after the 3 rounds but felt good
all clean and sit-ups unbroken!
happy with todays workout. it was just what i needed. glad i put my feet on the ground and got it done! sometimes thats all that it takes. get out and do something. anything!
tgif!
Thursday, May 6, 2010
Thursday part 2
this is the beauty of competition. on game day it's all about who is willing to suffer more, who has it in their mind that they can endure the pain longer, go to that dark place and be comfortable being uncomfortable........
No discipline is enjoyable while it is happening–it is painful! But afterward there will be a quiet harvest of right living for those who are trained in this way.-Hebrews 12:11
found here this am and figured i would repost it
Thursday
happy post cinco de mayo!
so for cinco de mayo yesterday we had chinese food! lol
better this am than yesterday. up and out. no going to tell ya i was happy about it but i was up and out!
making up yesterdays wod. thought about doing a double but didnt end up with enough time.
treadmill
run 2 miles
felt really good here. surprising. left knee still tight in the am but warms up after a few minutes.
kept the pace high and felt strong
strength warm up
3 round
10 pullups
10 push ups
10 squats
focused on full rom on the pull ups and got them all unbroken. kept the speed down but went for the true full extension.
pushups were no real issue and the squats opened up the legs.
little sluggish on this but might have been from the effort on the run.
cinco WOD
5 rounds
5 db deadlift
5 db hang squat clean
5 push press
5 squats
increase weight each round. rest as needed
45
50
55
60-f
60-f
so it calls for a bear type dumbell complex. you cannot put the dumbells down once you begin the round and you are to increase weight each round
the 45 were good. no real issue. little tight maybe but range of motion was good and the round was clean
the 50 were similar to the 45's but it took a little more effort. getting heavy toward the end of the round
the 55 got really hard on the hang squat cleans. my left arm sags at the elbow and forces the dumbell forward off my shoulder. this was fatiguing both my grip and in general.
the first round of 60 i got to the push presses and couldnt hold on. the hsc's were ugly. again left arm thru me off. i picked up the dumbells and finished the set
figured i'd give it a go with the 60's again. got almost thru the cleans and failed. need to work the form on these. dont think it's the weight as much as the form here. the push presses are hard after everything else and the squats you just have to hang on to.
much more difficult than i would have imagined bbut them ain't that the beauty of it!
got my head wrapped around a bunch of personal bs and need to clear it out.
soon. soon. hopefully soon. make some changes in direction and that should help.
have to stay at the gym, on the run, or on the bike though. keeps my head somewhat clear and helps me sleep at night!
peace!
so for cinco de mayo yesterday we had chinese food! lol
better this am than yesterday. up and out. no going to tell ya i was happy about it but i was up and out!
making up yesterdays wod. thought about doing a double but didnt end up with enough time.
treadmill
run 2 miles
felt really good here. surprising. left knee still tight in the am but warms up after a few minutes.
kept the pace high and felt strong
strength warm up
3 round
10 pullups
10 push ups
10 squats
focused on full rom on the pull ups and got them all unbroken. kept the speed down but went for the true full extension.
pushups were no real issue and the squats opened up the legs.
little sluggish on this but might have been from the effort on the run.
cinco WOD
5 rounds
5 db deadlift
5 db hang squat clean
5 push press
5 squats
increase weight each round. rest as needed
45
50
55
60-f
60-f
so it calls for a bear type dumbell complex. you cannot put the dumbells down once you begin the round and you are to increase weight each round
the 45 were good. no real issue. little tight maybe but range of motion was good and the round was clean
the 50 were similar to the 45's but it took a little more effort. getting heavy toward the end of the round
the 55 got really hard on the hang squat cleans. my left arm sags at the elbow and forces the dumbell forward off my shoulder. this was fatiguing both my grip and in general.
the first round of 60 i got to the push presses and couldnt hold on. the hsc's were ugly. again left arm thru me off. i picked up the dumbells and finished the set
figured i'd give it a go with the 60's again. got almost thru the cleans and failed. need to work the form on these. dont think it's the weight as much as the form here. the push presses are hard after everything else and the squats you just have to hang on to.
much more difficult than i would have imagined bbut them ain't that the beauty of it!
got my head wrapped around a bunch of personal bs and need to clear it out.
soon. soon. hopefully soon. make some changes in direction and that should help.
have to stay at the gym, on the run, or on the bike though. keeps my head somewhat clear and helps me sleep at night!
peace!
Wednesday, May 5, 2010
Wednesday
unscheduled rest day.
just didn't have it this am.
think the body is sending messages. need to stop and listen. may have to go to a strict 3 on 1 off for a little while and listen to the body.
we'll see.
might go for a run after work or maybe kick it on the road bike for an hour or so.
need to get the head back clear. have lots of non-sense dragging me down right now. need to focus. need a goal......ummm
just didn't have it this am.
think the body is sending messages. need to stop and listen. may have to go to a strict 3 on 1 off for a little while and listen to the body.
we'll see.
might go for a run after work or maybe kick it on the road bike for an hour or so.
need to get the head back clear. have lots of non-sense dragging me down right now. need to focus. need a goal......ummm
Tuesday, May 4, 2010
Tuesday
argh.
easily could have slept till noon, maybe till noon on wednesday. argh.
tired this am. obviously due to sleeping like crap last night.
checked the mainsite and found one of the ladies.....Barbara. yikes
this is going to get painful.......
warm-up
run 1.5 miles
heel felt good. left knee a little tight but loosened up after a little bit.
could have gone further but had an appointment.......
WOD
Barbara
5 rounds
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3 mins between each round
scaled to 4 rounds. thought i might pass out after the 4th round. brutal. just a serious beat down. got real light headed and spacey about half way thru.
1st round wasn't to bad. all sets unbroken except squats 30/20 with 5 secs rest
2nd round same except sit ups were 20/20 squats 30/20
3rd round was pull ups 12/8, push ups unbroken, sit up 20/20, squats 25/25
4th round was 12/8, 20/10, 20/20, 25/25
rested the 3 minutes between which I'm not sure if it helped or hurt. got real spacey on the rest between 2 and 3.
still a little spacey now.
a good beat down and next time 5 rounds for sure. i think the 5th round would have made me puke or at least have to lay on the floor for an hour. as it was i stood in the shower and just zoned out for about 10 minutes!
in other news.....
i put a new super secret gear ratio on the singlespeed. not disclosing it until i put some miles on it and see if it was worth the hassle. bb was seized into frame. argh. what a pita! but all good now so we will see. think i fixed the rear caliper issue as well.
maybe try to sneak off to blue to try out the new gear this weekend......
easily could have slept till noon, maybe till noon on wednesday. argh.
tired this am. obviously due to sleeping like crap last night.
checked the mainsite and found one of the ladies.....Barbara. yikes
this is going to get painful.......
warm-up
run 1.5 miles
heel felt good. left knee a little tight but loosened up after a little bit.
could have gone further but had an appointment.......
WOD
Barbara
5 rounds
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3 mins between each round
scaled to 4 rounds. thought i might pass out after the 4th round. brutal. just a serious beat down. got real light headed and spacey about half way thru.
1st round wasn't to bad. all sets unbroken except squats 30/20 with 5 secs rest
2nd round same except sit ups were 20/20 squats 30/20
3rd round was pull ups 12/8, push ups unbroken, sit up 20/20, squats 25/25
4th round was 12/8, 20/10, 20/20, 25/25
rested the 3 minutes between which I'm not sure if it helped or hurt. got real spacey on the rest between 2 and 3.
still a little spacey now.
a good beat down and next time 5 rounds for sure. i think the 5th round would have made me puke or at least have to lay on the floor for an hour. as it was i stood in the shower and just zoned out for about 10 minutes!
in other news.....
i put a new super secret gear ratio on the singlespeed. not disclosing it until i put some miles on it and see if it was worth the hassle. bb was seized into frame. argh. what a pita! but all good now so we will see. think i fixed the rear caliper issue as well.
maybe try to sneak off to blue to try out the new gear this weekend......
Monday, May 3, 2010
monday
yeah monday! great.
slept like crap. hot last night but didnt want to put the air on. should have. too warm in the house.
up with the alarm and snoozed it. little late getting to the gym
treadmill warm up
run 2 miles
good pace. right heel stiff and painful for the first 3/4. kicked up the pace and finished strong
strength warm up
3 rounds
10 push ups
10 sit ups
10 squats
little stiff on these. not super spry this am. attribute some of that to poor sleep.
wod
make up wod from sunday
21-15-9
95# squat snatch
chest to bar pull ups
used 75# on the bar otherwise rx'd
snatches were brutal and felt like they took forever. form was all over the place. had to break the sets up.
pull ups were fine but had to break them up due to fatigue from the snatched.
no real fire this am. sluggish
13min +/-
was totally cooked at the end
yeah monday! not really but whatever.
got other stuff in my head today. need to clear it out and move on.
slept like crap. hot last night but didnt want to put the air on. should have. too warm in the house.
up with the alarm and snoozed it. little late getting to the gym
treadmill warm up
run 2 miles
good pace. right heel stiff and painful for the first 3/4. kicked up the pace and finished strong
strength warm up
3 rounds
10 push ups
10 sit ups
10 squats
little stiff on these. not super spry this am. attribute some of that to poor sleep.
wod
make up wod from sunday
21-15-9
95# squat snatch
chest to bar pull ups
used 75# on the bar otherwise rx'd
snatches were brutal and felt like they took forever. form was all over the place. had to break the sets up.
pull ups were fine but had to break them up due to fatigue from the snatched.
no real fire this am. sluggish
13min +/-
was totally cooked at the end
yeah monday! not really but whatever.
got other stuff in my head today. need to clear it out and move on.
weekend recap
got up saturday and decided it was too nice to go to the gym. checked the mainsite and it had a 5k on it! sweet. get to play outside.
had breakfast with the kiddoes and by the time i got motivated it was 12:00. yikes. little warm out!
trail run.
big loop at zukor plus an inner loop as well
should have been over 4 miles. well over the rx'd 5k. going to have to try to map it out.
felt ok. very hot. legs a little stiff and right heel still banged up a bit.
sunday
let the boys for a road ride up north.
let the mayor set the early pace so nice rolling route at a good pace. once we turned toward home c-dubs and irish tom turned the screws and i jumped on. some good hard riding paceline action. it hurt but in the good way. felt good to be on the road bike. smooth.
hot again. got home and played outside with the kids and worked on the mtb which is trashed from the ss race. and i didn't even race it!!
had breakfast with the kiddoes and by the time i got motivated it was 12:00. yikes. little warm out!
trail run.
big loop at zukor plus an inner loop as well
should have been over 4 miles. well over the rx'd 5k. going to have to try to map it out.
felt ok. very hot. legs a little stiff and right heel still banged up a bit.
sunday
let the boys for a road ride up north.
let the mayor set the early pace so nice rolling route at a good pace. once we turned toward home c-dubs and irish tom turned the screws and i jumped on. some good hard riding paceline action. it hurt but in the good way. felt good to be on the road bike. smooth.
hot again. got home and played outside with the kids and worked on the mtb which is trashed from the ss race. and i didn't even race it!!
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