up and out this am.
right heel was fubar last night. really tightened up and was an issue. maybe from the barefoot sprints? didn't stretch it out after them so have a feeling it was building. could feel it tightening the other day as well. maybe from working on the trail in my sidi's? gotta stretch it out.
treadmill warm up
run 2 miles
8:30 pace. heel stretched out after a few minutes. felt good.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
shoulders a little sore still. right wrist was tight. worked it out and felt good. moved thru these pretty easy.
good stuff on the mainsite today. yippee!!
Cleans
warm up
10x45
6x95
focus on the drive off the bar and catching the bar.
WOD
Clean
3-3-3-3-3-3-3
135
145
155
160
165
170
170
felt really good on these today. all the way up to 165 was pretty good. had to focus on the bar speed a little. have a tendency to let the bar slow when it starts to get heavy.
the first round of 170 got a little ugly on the last one. decided not to move up and did another round and got much better form.
felt good standing up out of the hole with all these weights. sets of 3 are a mother though. they are a true power exercise. awesome. lot of fun as well.
so these weights were good. big improvement from the sets of five i did at 135. granted i had nothing that day as well but these were much better.
bodyweight single soon? yeah i think so. gotta work the form a little bit.
stretched and foam rolled. will keep an eye on the right heel today to see if it gets a little looser.
peace.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Tuesday
up with the alarm this am. got a good nights sleep and felt pretty ok this am.
checked out the mainsite and saw something a little different. originally thought i might skip it but then decided just to modify it to make it work. adapt and overcome?!
treadmill warm up
run 2 miles
8:30 pace for the first 1.5 then up and 7:15ish for the last 400m.
felt pretty good.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
used 3 different grips on the pullups. just to change it up a bit.
other wise all good. feeling it in the shoulders from yesterday
WOD
5 rounds for time
50 yard overhead carry
30 kettlebell thrusters
50 yard farmers carry 25r/25l
80# bar for overhead carry
60# bar for the farmers carry
17.5lb kettlebells for the thrusters
this was actually a lot of fun. mostly for the weird looks i got walking with a barbell over my head on the sprint track! lol
should have gone a little heavier. know better for next time. i was hard don't get me wrong, juts think i could have gone up 20# per bar.
did the last farmers walk with the 80# bar just to see.
12-13 minutes on the wall clock
had to break the last 2 sets of thrusters up as my shoulders were on fire!!
all else as rx'd
after this had a few minutes to kill so decided to try a little barefoot running.
lost the sneaks and did some 40m or so runs on the turf field. kept bringing the speed up. felt good actually. good forefoot strike and no heel bang.
moved over to the sprint track and did a bunch more. little hard to slow down from a sprint in socks!!
definitely begs the question of running in the vibrams. i think it is a real possibility for type and distance that i'm doing. don't know if i would run a half marathon in them but probably in a pair of kinvara's or free's.
hmmmm
need to get a pair.
stretched a little and called it a day.
peace!
checked out the mainsite and saw something a little different. originally thought i might skip it but then decided just to modify it to make it work. adapt and overcome?!
treadmill warm up
run 2 miles
8:30 pace for the first 1.5 then up and 7:15ish for the last 400m.
felt pretty good.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
used 3 different grips on the pullups. just to change it up a bit.
other wise all good. feeling it in the shoulders from yesterday
WOD
5 rounds for time
50 yard overhead carry
30 kettlebell thrusters
50 yard farmers carry 25r/25l
80# bar for overhead carry
60# bar for the farmers carry
17.5lb kettlebells for the thrusters
this was actually a lot of fun. mostly for the weird looks i got walking with a barbell over my head on the sprint track! lol
should have gone a little heavier. know better for next time. i was hard don't get me wrong, juts think i could have gone up 20# per bar.
did the last farmers walk with the 80# bar just to see.
12-13 minutes on the wall clock
had to break the last 2 sets of thrusters up as my shoulders were on fire!!
all else as rx'd
after this had a few minutes to kill so decided to try a little barefoot running.
lost the sneaks and did some 40m or so runs on the turf field. kept bringing the speed up. felt good actually. good forefoot strike and no heel bang.
moved over to the sprint track and did a bunch more. little hard to slow down from a sprint in socks!!
definitely begs the question of running in the vibrams. i think it is a real possibility for type and distance that i'm doing. don't know if i would run a half marathon in them but probably in a pair of kinvara's or free's.
hmmmm
need to get a pair.
stretched a little and called it a day.
peace!
Monday, June 28, 2010
monday
little sluggish when the alarm went off this am. monday.
going to be a scorcher as well.
yikes.
treadmill warm up
run 1.5
8:30 pace. felt easy. good warm up
strength warm up
10 65# romanian deadlifts
10 push up
10 squats
wanted to stretch the hams so used the rdl's.
felt good. moved thru this quick but kept the deads slow and steady with good extension on the bottom. focused on pushing the hips back and weighting the heels.
deadlift warm up
10x135
8x205
6x245
2x275
WOD
5 rounds for time and load
5 deadlifts
5 handstand push ups
so still have issues with hspu so subbed 50#dumbbell presses.
used 295 for the deadlifts
first few rounds were good. should have used heavier dumbells. grip started to get a little loose on the 3rd round. had to do the deads in sets of 3/2, 2-2-1, etc.
5th round got 3 deads and the form fell apart so moved to the presses. went back and didn't have it. called it there. 12minutes +/- on the wall clock.
all in all good stuff. the deads were heavy but thats a lot of weight for those reps.
could have used a heavy dumbbell for the press but they were good. strict form.
cash out
3x5 weighted pullups
55# dumbell
used a 55# dumbell between the legs and cranked these out pretty quick.
good for the grip.
need to get the grip strength up. maybe start doing some farmers carry's at the end of the workouts. we'll see.
all in all a productive monday.
basically making up the workouts from the weekend.
hooray for a new week!
going to be a scorcher as well.
yikes.
treadmill warm up
run 1.5
8:30 pace. felt easy. good warm up
strength warm up
10 65# romanian deadlifts
10 push up
10 squats
wanted to stretch the hams so used the rdl's.
felt good. moved thru this quick but kept the deads slow and steady with good extension on the bottom. focused on pushing the hips back and weighting the heels.
deadlift warm up
10x135
8x205
6x245
2x275
WOD
5 rounds for time and load
5 deadlifts
5 handstand push ups
so still have issues with hspu so subbed 50#dumbbell presses.
used 295 for the deadlifts
first few rounds were good. should have used heavier dumbells. grip started to get a little loose on the 3rd round. had to do the deads in sets of 3/2, 2-2-1, etc.
5th round got 3 deads and the form fell apart so moved to the presses. went back and didn't have it. called it there. 12minutes +/- on the wall clock.
all in all good stuff. the deads were heavy but thats a lot of weight for those reps.
could have used a heavy dumbbell for the press but they were good. strict form.
cash out
3x5 weighted pullups
55# dumbell
used a 55# dumbell between the legs and cranked these out pretty quick.
good for the grip.
need to get the grip strength up. maybe start doing some farmers carry's at the end of the workouts. we'll see.
all in all a productive monday.
basically making up the workouts from the weekend.
hooray for a new week!
weekend wrap up
what a nice weekend.
took saturday off.
took the boy to a b-day party at a friends pool and did some swimming. miss the pool. maybe this winter get them in the water and join them a few nights a week. would be good cross training.
sunday
trail maintenance. ride, clip, cut, ride, clip cut, move log or tree, repeat........
4 hours in the humidity. yuck.
got a lot done and need to do more.
spun around a little and the legs felt good but have no idea of mileage.
nice weekend. needed that!
took saturday off.
took the boy to a b-day party at a friends pool and did some swimming. miss the pool. maybe this winter get them in the water and join them a few nights a week. would be good cross training.
sunday
trail maintenance. ride, clip, cut, ride, clip cut, move log or tree, repeat........
4 hours in the humidity. yuck.
got a lot done and need to do more.
spun around a little and the legs felt good but have no idea of mileage.
nice weekend. needed that!
Friday, June 25, 2010
TGIF
not going to lie, felt like sleeping in this am. wasn't very peppy.
but got up and out and moving in reasonable time.
looking forward to the weekend. catch up a little and relax? maybe....
treadmill warm up
run 1.5
had figured to just run a mile. set the pace high. sub 8:00. finished the mile easy. kicked the pace up and did another half. could have gone longer but wanted to do some other stuff and was a little behind already...
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
this was a breeze this am. not sure why. just went from move to move and was done before i knew it.
WOD
5 rounds for time
40 double unders
30 box jumps 24" box
20 kettlebell swings 1.5 pood
got set up on the turf field which isn't great for the double unders but no big deal. couldn't find the kind of rope i like. argh. have to pick up my own.
grabbed a box and it looked a little high. but hard to judge 24/30" when there's no point of reference.
got my kettlebell and went to town.
the doubleunders were tough with the rope i had to use. strung 10-12 at a clip and then would only get 2 or 3. argh
box was definitely 30". but i didn't want to stop and switch it out so off i went! these took a little more time but made sure i got full extension at the top. these were all legit and unbroken till the last round!
kettlebell swings were good. no issues thru all 5 rounds.
25 minutes for 5 rounds on the wall clock.
this took longer due to the rope and the higher box. probably could have chopped a bunch of time with a shorter box. oh well. the 30" box provided an excellent challenge.
my hip flexors will be crushed later i would imagine...
so for feeling like crap this am i got up and got it done.
happy about that.
really really really enjoy crossfit. think i may have found a training "style" that i can live with for a long time. psyched to see where it can take me.
need to get more bike miles in. little addicted to the running right now.
will be out on the bike sunday prepping the 40 course.
but got up and out and moving in reasonable time.
looking forward to the weekend. catch up a little and relax? maybe....
treadmill warm up
run 1.5
had figured to just run a mile. set the pace high. sub 8:00. finished the mile easy. kicked the pace up and did another half. could have gone longer but wanted to do some other stuff and was a little behind already...
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
this was a breeze this am. not sure why. just went from move to move and was done before i knew it.
WOD
5 rounds for time
40 double unders
30 box jumps 24" box
20 kettlebell swings 1.5 pood
got set up on the turf field which isn't great for the double unders but no big deal. couldn't find the kind of rope i like. argh. have to pick up my own.
grabbed a box and it looked a little high. but hard to judge 24/30" when there's no point of reference.
got my kettlebell and went to town.
the doubleunders were tough with the rope i had to use. strung 10-12 at a clip and then would only get 2 or 3. argh
box was definitely 30". but i didn't want to stop and switch it out so off i went! these took a little more time but made sure i got full extension at the top. these were all legit and unbroken till the last round!
kettlebell swings were good. no issues thru all 5 rounds.
25 minutes for 5 rounds on the wall clock.
this took longer due to the rope and the higher box. probably could have chopped a bunch of time with a shorter box. oh well. the 30" box provided an excellent challenge.
my hip flexors will be crushed later i would imagine...
so for feeling like crap this am i got up and got it done.
happy about that.
really really really enjoy crossfit. think i may have found a training "style" that i can live with for a long time. psyched to see where it can take me.
need to get more bike miles in. little addicted to the running right now.
will be out on the bike sunday prepping the 40 course.
Thursday, June 24, 2010
Thursday
back home last night. yeah!
drove out to PA for work. good time actually. good people and good food.
lots of meetings yesterday am and hit the road early pm.
back up and at it today.
Wednesday
run 2 miles
got in a 2 mile run on the treadmill at the hotel. it was ok.
pace was high. wanted to run outside but the locations wasn't ideal for it so settled on the treadmill.
Thursday am
felt good when i got up this am. got a good nights sleep.
treadmill
run 5 k
had planned on 2 but pushed it to 3. felt good kept the pace high.
strength warm up
3 rounds
10 pullups
10 pushups
10 squats
good here. same old. little gassed from the run but not to bad. moved thru all the sets quick.
wod
3 rounds
15 dumbbell thrusters
30 situps
rx'd called for 50# dumbells. as much as that sounded ballsy it would have destroyed the intended nature of this workout. the intensity would have come way down as i would have had to do the thrusters in sets.
used 35# dumbells
6 minutes
did the situps on the decline set as high as it would go.
the thrusters were unbroken and i paused at the top of the situps a couple times.
felt ok.
foam rolled and stretched. after doing some serious time in the car it felt good to stretch it out.
back to the grind!
stay cool
drove out to PA for work. good time actually. good people and good food.
lots of meetings yesterday am and hit the road early pm.
back up and at it today.
Wednesday
run 2 miles
got in a 2 mile run on the treadmill at the hotel. it was ok.
pace was high. wanted to run outside but the locations wasn't ideal for it so settled on the treadmill.
Thursday am
felt good when i got up this am. got a good nights sleep.
treadmill
run 5 k
had planned on 2 but pushed it to 3. felt good kept the pace high.
strength warm up
3 rounds
10 pullups
10 pushups
10 squats
good here. same old. little gassed from the run but not to bad. moved thru all the sets quick.
wod
3 rounds
15 dumbbell thrusters
30 situps
rx'd called for 50# dumbells. as much as that sounded ballsy it would have destroyed the intended nature of this workout. the intensity would have come way down as i would have had to do the thrusters in sets.
used 35# dumbells
6 minutes
did the situps on the decline set as high as it would go.
the thrusters were unbroken and i paused at the top of the situps a couple times.
felt ok.
foam rolled and stretched. after doing some serious time in the car it felt good to stretch it out.
back to the grind!
stay cool
Tuesday, June 22, 2010
Tuesday
back in the swing this am. up a little before the alarm. rolled over ans let it go off and then got up and going.
gotta travel later today so wanted to get in a get a good workout in.
am a few days behind on the mainsite and wanted to catch up on some of the heavy stuff.
treadmill warm up
run 2 miles
new endurance pace. faster and felt good. had originally figured on a mile or so just as an opener but the legs felt good so let it go to 2.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
all good here. moved thru quickly. little sluggish but ok.
WOD
Overhead Squats
10x45
8x95
4x135
1-1-1-1-1-1-1
155
165
170 fail
170 fail
after the 2 failed 170's i decided to scarp the singles and do some heavy triples. i couldn't get 170 up out of the push press/snatch balance. this is a shame cause i have it in the legs. need to work on that.
3x155
3x160
5x135
5x135
5x135
gotta get the push press/snatch balance thing down so i can go heavier. also be nice to get the bumper plates so i can let the weight down a little easier.
felt pretty good. good depth on all of these.
was thinking about trying to get in a few rounds of something else but ran out of time.
off to the showers and then to the office.
traveling to Pennsylvania this afternoon.
will try to get in a hotel workout tomorrow am. we'll see.
gotta travel later today so wanted to get in a get a good workout in.
am a few days behind on the mainsite and wanted to catch up on some of the heavy stuff.
treadmill warm up
run 2 miles
new endurance pace. faster and felt good. had originally figured on a mile or so just as an opener but the legs felt good so let it go to 2.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
all good here. moved thru quickly. little sluggish but ok.
WOD
Overhead Squats
10x45
8x95
4x135
1-1-1-1-1-1-1
155
165
170 fail
170 fail
after the 2 failed 170's i decided to scarp the singles and do some heavy triples. i couldn't get 170 up out of the push press/snatch balance. this is a shame cause i have it in the legs. need to work on that.
3x155
3x160
5x135
5x135
5x135
gotta get the push press/snatch balance thing down so i can go heavier. also be nice to get the bumper plates so i can let the weight down a little easier.
felt pretty good. good depth on all of these.
was thinking about trying to get in a few rounds of something else but ran out of time.
off to the showers and then to the office.
traveling to Pennsylvania this afternoon.
will try to get in a hotel workout tomorrow am. we'll see.
Monday, June 21, 2010
Monday
yeah well no.
alarm went off and the body said sorry.
rest day.
back at it tomorrow.
will be on the road a bit this week so may have to throw a random workout in or a long morning run while out of town. we'll see.
feel good this am. needed a little extra sleep.
alarm went off and the body said sorry.
rest day.
back at it tomorrow.
will be on the road a bit this week so may have to throw a random workout in or a long morning run while out of town. we'll see.
feel good this am. needed a little extra sleep.
Weekend wrap up
so, Friday was a little hectic and then topped it off with a party for my daughters brownie troop. it was a long night.
Saturday had to be up and packing for the cub scout campout. truck loaded down with gear. kids going a mile a minute and we were off.
the short version is that it was tremendous amounts of fun!
very little sleep.
spent yesterday relaxing after cleaning up the aftermath.
2 good days spent having quality time with the fam. good stuff.
no "workouts" this weekend per se but lots of playing games. dodge ball, football, etc.
Saturday had to be up and packing for the cub scout campout. truck loaded down with gear. kids going a mile a minute and we were off.
the short version is that it was tremendous amounts of fun!
very little sleep.
spent yesterday relaxing after cleaning up the aftermath.
2 good days spent having quality time with the fam. good stuff.
no "workouts" this weekend per se but lots of playing games. dodge ball, football, etc.
Friday, June 18, 2010
Friday
Friday.
Thank god!
well not like this weekend will be restful but this week is almost over. argh.
very stressful. we'll see if it gets any better after today...
woke up before the alarm and laid there waiting for it to go off.
up and out. little sluggish.
checked out the mainsite only to find a sprint workout. not really what i was thinking...
hmm, trolled over to crossfit endurance and found something a little more exciting.
not that i don't need to do sprint work was just looking for something a little different.
treadmill
run 1.5
cut it to 1.5 which used to be my standard warm up but moved the pace up. felt good.
strength warm up
3 rounds
75# bar
10 romanian deadlift
10 power clean
10 front squats
wanted to do something a little different and the RDL's always loosen up the back,hips and hams good so i figured i would work them in.
the powerclean to front squat really blasts the forearms. this is good as i need to improve grip and forearm strength as well as flexibility in my wrists. had to put down and rerack the bar in between these on the third set. otherwise all rounds unbroken.
deadlift warm up
5x135
5x225
Crossfit Endurance Wod
6 rounds
3 deadlift 275#
6 30" box jumps
9 burpees
rx'd called for 315# deadlifts. i chose to use a weight that was about 85/90% of my max. wanted a weight that was heavy but movable. 275 was a good choice. heavy for sets of three but never to failure.
the box jumps were good and the burpees are always awful.
the burpees weren't nearly as bad as i thought they would be though.
moved through the rounds quickly. rested for a few seconds between rounds. had to get my composure back before going to the deadlift. wanted to keep the form good.
6 rounds in 14 minutes or so.
that was all i had time for. off to the showers and then to work.
yippee!!
happy friday!
Thank god!
well not like this weekend will be restful but this week is almost over. argh.
very stressful. we'll see if it gets any better after today...
woke up before the alarm and laid there waiting for it to go off.
up and out. little sluggish.
checked out the mainsite only to find a sprint workout. not really what i was thinking...
hmm, trolled over to crossfit endurance and found something a little more exciting.
not that i don't need to do sprint work was just looking for something a little different.
treadmill
run 1.5
cut it to 1.5 which used to be my standard warm up but moved the pace up. felt good.
strength warm up
3 rounds
75# bar
10 romanian deadlift
10 power clean
10 front squats
wanted to do something a little different and the RDL's always loosen up the back,hips and hams good so i figured i would work them in.
the powerclean to front squat really blasts the forearms. this is good as i need to improve grip and forearm strength as well as flexibility in my wrists. had to put down and rerack the bar in between these on the third set. otherwise all rounds unbroken.
deadlift warm up
5x135
5x225
Crossfit Endurance Wod
6 rounds
3 deadlift 275#
6 30" box jumps
9 burpees
rx'd called for 315# deadlifts. i chose to use a weight that was about 85/90% of my max. wanted a weight that was heavy but movable. 275 was a good choice. heavy for sets of three but never to failure.
the box jumps were good and the burpees are always awful.
the burpees weren't nearly as bad as i thought they would be though.
moved through the rounds quickly. rested for a few seconds between rounds. had to get my composure back before going to the deadlift. wanted to keep the form good.
6 rounds in 14 minutes or so.
that was all i had time for. off to the showers and then to work.
yippee!!
happy friday!
Thursday, June 17, 2010
Thursday
wow. way off my game this am.
alarm went off and must have snoozed it without even realizing. woke up when it went off the second time and just started at the clock for a minute.
up and out.
felt ok once i got moving. just a little sluggish.
checked out the mainsite and they had a gymnastics inspired wod. yikes. searched around for an alternate but didn't really come up with anything so figured i would modify it a bit.
treadmill warmup
run 5k
the warm up became a longer run. was feeling decent and decided to push it a little longer. moved the pace up around the 1.5 mile mark and moved it up a little right thru 3 miles.
didn't do it as a time trial so wasn't to concerned with time. the first quarter mile was warm up jog.
strength
2 rounds
20 dips
20 pullups
20 decline sit ups
20 squats
after the run just wanted to get in some body weight movements
had planned 3 rounds but decided to just do 2. little bit of traffic where i was working and i wasn't feeling it 100%.
figured take it a little easy and get a long stretch in.
stretched out good and hit the showers.
tired.
weeks almost over but gonna get busier as the weekend nears. yeah.
alarm went off and must have snoozed it without even realizing. woke up when it went off the second time and just started at the clock for a minute.
up and out.
felt ok once i got moving. just a little sluggish.
checked out the mainsite and they had a gymnastics inspired wod. yikes. searched around for an alternate but didn't really come up with anything so figured i would modify it a bit.
treadmill warmup
run 5k
the warm up became a longer run. was feeling decent and decided to push it a little longer. moved the pace up around the 1.5 mile mark and moved it up a little right thru 3 miles.
didn't do it as a time trial so wasn't to concerned with time. the first quarter mile was warm up jog.
strength
2 rounds
20 dips
20 pullups
20 decline sit ups
20 squats
after the run just wanted to get in some body weight movements
had planned 3 rounds but decided to just do 2. little bit of traffic where i was working and i wasn't feeling it 100%.
figured take it a little easy and get a long stretch in.
stretched out good and hit the showers.
tired.
weeks almost over but gonna get busier as the weekend nears. yeah.
Wednesday, June 16, 2010
Wednesday
hump day? half way?
woke up at midnight. totally awake for no reason. well i was having really weird dreams ans stressing about some things at work. argh. finally fell back to sleep.
alarm went off and i snoozed it. wasn't tired just wanted to lay there. so i did.
up and out. felt fine once i got moving.
mainsite rest day so went fishing for a workout. came up with a variation on one that i saw.
treadmill warm up
run 2 miles
good pace. pretty fast and kicked it up at the end. feeling good here. heel a little stiff this am. probably cause i didn't stretch it the past 2 days.
strength warm up
3 rounds
10 pullups
10 push up
10 squats
felt real good here. little surprised actually. figured last nights weird sleep would catch up to me.
WOD
modified from Crossfit NYC.
5 rounds
clean and jerk ladder
115#
ladder from 1 rep to 5
perform 1 rep. put bar down perform 2 reps, etc to five and then start over.
complete 5 rounds as fast as possible
did 5 rounds in 22 minutes. first couple went pretty quick. maybe a little too quick as i was gassed after the 5 rep set and had to take an extended break. got into my rhythm and started to bang these out. no pause between the 1 and 2 rep sets. the a short break and do the 3, break 4, break 5.
all sets unbroken. once the bar was pulled i didn't let go till the rx'd reps were complete.
used 115 as it said to use 75% on your press max. figured 155 for a good clean press and worked off that.
all these cleans were power cleans, not full squat cleans. had done squat cleans the other day so wanted to focus on the power aspect. bar speed off the floor and catch high. felt good.
sweating like a beast in there this am. kind of humid. yuck.
stretched it out after and then hit the showers. as it was i was a little behind.
and now back to the grind. oh happy day.
peace
woke up at midnight. totally awake for no reason. well i was having really weird dreams ans stressing about some things at work. argh. finally fell back to sleep.
alarm went off and i snoozed it. wasn't tired just wanted to lay there. so i did.
up and out. felt fine once i got moving.
mainsite rest day so went fishing for a workout. came up with a variation on one that i saw.
treadmill warm up
run 2 miles
good pace. pretty fast and kicked it up at the end. feeling good here. heel a little stiff this am. probably cause i didn't stretch it the past 2 days.
strength warm up
3 rounds
10 pullups
10 push up
10 squats
felt real good here. little surprised actually. figured last nights weird sleep would catch up to me.
WOD
modified from Crossfit NYC.
5 rounds
clean and jerk ladder
115#
ladder from 1 rep to 5
perform 1 rep. put bar down perform 2 reps, etc to five and then start over.
complete 5 rounds as fast as possible
did 5 rounds in 22 minutes. first couple went pretty quick. maybe a little too quick as i was gassed after the 5 rep set and had to take an extended break. got into my rhythm and started to bang these out. no pause between the 1 and 2 rep sets. the a short break and do the 3, break 4, break 5.
all sets unbroken. once the bar was pulled i didn't let go till the rx'd reps were complete.
used 115 as it said to use 75% on your press max. figured 155 for a good clean press and worked off that.
all these cleans were power cleans, not full squat cleans. had done squat cleans the other day so wanted to focus on the power aspect. bar speed off the floor and catch high. felt good.
sweating like a beast in there this am. kind of humid. yuck.
stretched it out after and then hit the showers. as it was i was a little behind.
and now back to the grind. oh happy day.
peace
Tuesday, June 15, 2010
Tuesday
up with the alarm and feeling more rested. got a good nights sleep sort of. weird dreams again.
body feels pretty good. didn't get chance to really stretch yesterday so was interested to see if that made a difference. will try to get some stretching in later today. gotta pick up a foam roller for the house.
treadmill warm up
run 2 miles
endurance pace this am. just wanted to get loose and warm up
strength warm up
3 rounds
10 pullups
10 push ups
10 decline sit ups
added in the sit ups because i knew what was coming in the WOD. would certainly get my fill of squats. all these movements felt good.
WOD
checked the mainsite this am and it called for more rowing. wish we had a rower. really liked doing erg work in school. its definitely painful but great exercise. figured i would sub running.
also called for wall balls. can't really bounce the med ball off the wall at the gym. that would be frowned upon so will sub dumbbell thrusters.
run 1 mile
50- dumbbell thrusters 20#each
run 1/2 mile
35- dumbbell thrusters
run 1/4 mile
20- dumbbell thrusters
this was good stuff. kept the pace of the runs high. 7:45 minute mile pace and higher. it felt pretty good. fast but maintainable. the thrusters weren't as bad as i thought they would be. the 50 i broke into 35/15. the 35 where 25/10 and the 20 were unbroken. they went by fairly quickly.
this took about 18 minutes. loose a little time revving the treadmill up but honestly used the little breather.
tomorrow will be a rest day on the mainsite so will most likely grab a workout from CFE. we'll see. maybe do a 5k time trial. hmm...
peace
body feels pretty good. didn't get chance to really stretch yesterday so was interested to see if that made a difference. will try to get some stretching in later today. gotta pick up a foam roller for the house.
treadmill warm up
run 2 miles
endurance pace this am. just wanted to get loose and warm up
strength warm up
3 rounds
10 pullups
10 push ups
10 decline sit ups
added in the sit ups because i knew what was coming in the WOD. would certainly get my fill of squats. all these movements felt good.
WOD
checked the mainsite this am and it called for more rowing. wish we had a rower. really liked doing erg work in school. its definitely painful but great exercise. figured i would sub running.
also called for wall balls. can't really bounce the med ball off the wall at the gym. that would be frowned upon so will sub dumbbell thrusters.
run 1 mile
50- dumbbell thrusters 20#each
run 1/2 mile
35- dumbbell thrusters
run 1/4 mile
20- dumbbell thrusters
this was good stuff. kept the pace of the runs high. 7:45 minute mile pace and higher. it felt pretty good. fast but maintainable. the thrusters weren't as bad as i thought they would be. the 50 i broke into 35/15. the 35 where 25/10 and the 20 were unbroken. they went by fairly quickly.
this took about 18 minutes. loose a little time revving the treadmill up but honestly used the little breather.
tomorrow will be a rest day on the mainsite so will most likely grab a workout from CFE. we'll see. maybe do a 5k time trial. hmm...
peace
Monday, June 14, 2010
Monday
blah.
i was tired when i got home yesterday and knew the body needed a little break.
up with the alarm and snoozed it once.
definitely dragging this am. but got up and got moving.
treadmill warm up
run 2 miles
started with the pace a little higher and kept creeping it up. wanted to see how i felt and adjust the distance from there. 2 went by fast so called it there to try and get something else done.
strength warm up
5 rounds
10 pullups
1o pushups
10 squats
had planned to do 3 but felt like keeping it going. alternated rounds of strict and kipping pullups. the kips help but also sap your energy. full body motion to get them going takes it out of ya. pushups and squats were no big deal. legs a little stiff from the run/ride weekend.
should have probably just done 10 rounds of this and called it but ah...
had looked at the mainsite this am and it had a row/bench workout that would be a pain to sub since we have no rower. i had skipped yesterday in favor of a mountain bike ride.
yesterday was Elizabeth, 135# cleans and dips in a 21/15/9 format.
had figured to give this a go as rx'd but i just wasn't feeling it. thats a bad way to go into a WOD.
so i went off the reservation a little.
Cleans
warm up
10x45
5-5-5-5-5
135
135
135
135
135
did 5x5 at 135 to see how the weight felt. it was hard. 21/15/9 would be rough. doable but rough. Elizabeth is a beast at the rx'd weight. i will come back to try this. maybe later in the week. we'll see. just didn't have it this am.
monday. going to be a long week. can feel it already. got a lot going on work and personal.
week ends with the cub scout campout so at least i can look forward to that!
peace
i was tired when i got home yesterday and knew the body needed a little break.
up with the alarm and snoozed it once.
definitely dragging this am. but got up and got moving.
treadmill warm up
run 2 miles
started with the pace a little higher and kept creeping it up. wanted to see how i felt and adjust the distance from there. 2 went by fast so called it there to try and get something else done.
strength warm up
5 rounds
10 pullups
1o pushups
10 squats
had planned to do 3 but felt like keeping it going. alternated rounds of strict and kipping pullups. the kips help but also sap your energy. full body motion to get them going takes it out of ya. pushups and squats were no big deal. legs a little stiff from the run/ride weekend.
should have probably just done 10 rounds of this and called it but ah...
had looked at the mainsite this am and it had a row/bench workout that would be a pain to sub since we have no rower. i had skipped yesterday in favor of a mountain bike ride.
yesterday was Elizabeth, 135# cleans and dips in a 21/15/9 format.
had figured to give this a go as rx'd but i just wasn't feeling it. thats a bad way to go into a WOD.
so i went off the reservation a little.
Cleans
warm up
10x45
5-5-5-5-5
135
135
135
135
135
did 5x5 at 135 to see how the weight felt. it was hard. 21/15/9 would be rough. doable but rough. Elizabeth is a beast at the rx'd weight. i will come back to try this. maybe later in the week. we'll see. just didn't have it this am.
monday. going to be a long week. can feel it already. got a lot going on work and personal.
week ends with the cub scout campout so at least i can look forward to that!
peace
Weekend wrap up
weekend wrap up here.
Saturday
was thinking of doing a roadride in the am but got up to sprinkling showers. argh. wasn't feeling it.
had breakfast with the kiddies and then went out for a run in the uber humid yuck. not like florida but a little sticky.
ran a road/trail loop by the house. good amount of hills to keep you honest.
felt good.
4 miles according to map my run. didn't feel that far at all.
Sunday
up early and out to Stewart. had work to do on the 40 race course.
met George and we finalized the course for August. so that's cool. lot of work to be done!
course is awesome! really really awesome. one of the best we have had i think. good flow. lots of singletrack. very happy with it.
24 miles on the mtb. liking the bigger gear on the ss. have to take it someplace with some real climbing to access.
Saturday
was thinking of doing a roadride in the am but got up to sprinkling showers. argh. wasn't feeling it.
had breakfast with the kiddies and then went out for a run in the uber humid yuck. not like florida but a little sticky.
ran a road/trail loop by the house. good amount of hills to keep you honest.
felt good.
4 miles according to map my run. didn't feel that far at all.
Sunday
up early and out to Stewart. had work to do on the 40 race course.
met George and we finalized the course for August. so that's cool. lot of work to be done!
course is awesome! really really awesome. one of the best we have had i think. good flow. lots of singletrack. very happy with it.
24 miles on the mtb. liking the bigger gear on the ss. have to take it someplace with some real climbing to access.
Friday, June 11, 2010
Friday
tgif? maybe.
this week flew by. crazy busy and all out of whack after last weekends journey to Fla.
little slow moving this am. sluggish when i got out if bed. weird dreams. argh.
figured after yesterday we would get something short and intense. wasn't sure what. checked out the mainsite and was surprised and thrilled. interesting twist on the classic Cindy workout.
treadmill warmup
run 2 miles.
felt good here again. kept the pace higher. not sure if i turned a corner with my running or if i am finally totally over the 1/2 marathon funk? kind of burnt a little after it. but feeling good again now. probably just the ebb and flow of general fitness/motivation.
strength warm up
3 rounds
50# bar
10- romanian deadlifts
10- presses
wanted to stretch the back and legs a bit and also wanted to keep it light.
these were good. definitely helping with hip/back mobility.
WOD
15 rounds for time
5- pull ups
10- push ups
15- squats
essentially its 15 rounds of Cindy as fast as you can. this is were i derived my standard warm up from. different reps but same movements. this was going to be interesting.
11 minutes +/- on wall clock
first 5 rounds were good and pretty fast.
next five were still well paced and unbroken
last five were a little slower but not nearly as awful as i might imagine. granted i was blown when i finished.
curious to see how many rounds i could get in 20 minutes which is the standard Cindy format. on the pace i was using 20+. was slowing down but maybe 23? 25? don't know. i'm sure i will find out soon enough.
have to take a look back every once in a while. i think the first time i did cindy i got 11 rounds in 20 minutes and wanted to cry. making progress.....
weekend?
ride the bikes. maybe run too? that's the plan. if the weather cooperates will stay out of the gym and play outside. yeah!
peace!
this week flew by. crazy busy and all out of whack after last weekends journey to Fla.
little slow moving this am. sluggish when i got out if bed. weird dreams. argh.
figured after yesterday we would get something short and intense. wasn't sure what. checked out the mainsite and was surprised and thrilled. interesting twist on the classic Cindy workout.
treadmill warmup
run 2 miles.
felt good here again. kept the pace higher. not sure if i turned a corner with my running or if i am finally totally over the 1/2 marathon funk? kind of burnt a little after it. but feeling good again now. probably just the ebb and flow of general fitness/motivation.
strength warm up
3 rounds
50# bar
10- romanian deadlifts
10- presses
wanted to stretch the back and legs a bit and also wanted to keep it light.
these were good. definitely helping with hip/back mobility.
WOD
15 rounds for time
5- pull ups
10- push ups
15- squats
essentially its 15 rounds of Cindy as fast as you can. this is were i derived my standard warm up from. different reps but same movements. this was going to be interesting.
11 minutes +/- on wall clock
first 5 rounds were good and pretty fast.
next five were still well paced and unbroken
last five were a little slower but not nearly as awful as i might imagine. granted i was blown when i finished.
curious to see how many rounds i could get in 20 minutes which is the standard Cindy format. on the pace i was using 20+. was slowing down but maybe 23? 25? don't know. i'm sure i will find out soon enough.
have to take a look back every once in a while. i think the first time i did cindy i got 11 rounds in 20 minutes and wanted to cry. making progress.....
weekend?
ride the bikes. maybe run too? that's the plan. if the weather cooperates will stay out of the gym and play outside. yeah!
peace!
Thursday, June 10, 2010
Thursday
got home late last night from work. not crazy late but had a dinner meeting. totally throws off the whole night.
up way before the alarm. rolled over and let it go off and then proceeded to just lay there for a few minutes. not super motivated but got up and got rolling.
good stuff this am on the mainsite. HEAVY. which is cool. so that got me fired up.
treadmill warm up
run 2 miles
was thinking i would only run 1 but just started cranking and felt good. kicked the pace up to 7:30 or so for the last 3/4-1/2 mile and felt good. try to cover the screen and just run on feel. otherwise i fixate on the numbers. felt good.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
this was done immediately after the run and felt good. easily moved thru the rounds.
WOD
deadlift
5-5-5-5-5
warm up
10x135
6x225
work sets
275
285
295
305(4)
295
275 and 285 felt good. 295 went up good. had to pause between 3 and 4 to reset my grip.
305 was heavy. got the first 3, reset my grip and the 4th was a little ugly so i stopped there.
went back to 295 for the last and pulled them clean but a little slower than the first time.
happy with these. 305 is heavy for 5 and all the weights were good. definitely challenging.
totally cashed out. by the end. off to the showers. stretched a little and will do more later so my hams don't shrink up on me.
looking for a new pair of running shoes. tried on some saucony's yesterday that were sweet but they didn't have my size. also want to pick up a pair of the vibram five fingers.
we'll see what i can get past the CFO
happy thursday.
peace
up way before the alarm. rolled over and let it go off and then proceeded to just lay there for a few minutes. not super motivated but got up and got rolling.
good stuff this am on the mainsite. HEAVY. which is cool. so that got me fired up.
treadmill warm up
run 2 miles
was thinking i would only run 1 but just started cranking and felt good. kicked the pace up to 7:30 or so for the last 3/4-1/2 mile and felt good. try to cover the screen and just run on feel. otherwise i fixate on the numbers. felt good.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
this was done immediately after the run and felt good. easily moved thru the rounds.
WOD
deadlift
5-5-5-5-5
warm up
10x135
6x225
work sets
275
285
295
305(4)
295
275 and 285 felt good. 295 went up good. had to pause between 3 and 4 to reset my grip.
305 was heavy. got the first 3, reset my grip and the 4th was a little ugly so i stopped there.
went back to 295 for the last and pulled them clean but a little slower than the first time.
happy with these. 305 is heavy for 5 and all the weights were good. definitely challenging.
totally cashed out. by the end. off to the showers. stretched a little and will do more later so my hams don't shrink up on me.
looking for a new pair of running shoes. tried on some saucony's yesterday that were sweet but they didn't have my size. also want to pick up a pair of the vibram five fingers.
we'll see what i can get past the CFO
happy thursday.
peace
Wednesday, June 9, 2010
Wednesday
wednesday. yeah? not sure. all screwed up this week. but feeling good this am. up before the alarm and chillin.
checked out the mainsite and found and an interesting looking workout.
treadmill warm up
run 2 miles
used a higher than average pace and felt good. will be using this pace from now on. bumping it up a bit. also going to scout out a route around the gym and see about running outside in the am instead of on the hamster wheel.
strength warm up
used a similar deal as yesterday but switched it up a bit.
used a oly bar loaded up to75#
3 rounds
10 rdl's
10 power cleans
10 front squat
wanted to use this to warm up for the WOD. first 2 rounds unbroken. had to put the bar down before the third as my grip was on thrashed. forearms on fire from the power cleans. had to switch up the grip on the front squats to rest the forearm/grip.
this was a good complex. dig it. maybe adjust the reps down and the rounds higher? not sure. will play around with this.
WOD
amrap in 12 minutes
5 135# front squats
10 chest to bar pullups
20 double unders
got 5 rounds in the 12 but wanted more so kept going and got the 6th. the double unders on the 6th round were just horrible. i was totally out of sync.
the front squats were heavy but not that bad. chest to bar pullups were good. first few round of double unders weren't bad. need to relax on these a little. get tense when tired and start to make mistakes.
this was good stuff. totally gassed by the end.
stretched and foam rolled it out and called it an am.
feeling good now that i have a few nights sleep back in me.
peace!
checked out the mainsite and found and an interesting looking workout.
treadmill warm up
run 2 miles
used a higher than average pace and felt good. will be using this pace from now on. bumping it up a bit. also going to scout out a route around the gym and see about running outside in the am instead of on the hamster wheel.
strength warm up
used a similar deal as yesterday but switched it up a bit.
used a oly bar loaded up to75#
3 rounds
10 rdl's
10 power cleans
10 front squat
wanted to use this to warm up for the WOD. first 2 rounds unbroken. had to put the bar down before the third as my grip was on thrashed. forearms on fire from the power cleans. had to switch up the grip on the front squats to rest the forearm/grip.
this was a good complex. dig it. maybe adjust the reps down and the rounds higher? not sure. will play around with this.
WOD
amrap in 12 minutes
5 135# front squats
10 chest to bar pullups
20 double unders
got 5 rounds in the 12 but wanted more so kept going and got the 6th. the double unders on the 6th round were just horrible. i was totally out of sync.
the front squats were heavy but not that bad. chest to bar pullups were good. first few round of double unders weren't bad. need to relax on these a little. get tense when tired and start to make mistakes.
this was good stuff. totally gassed by the end.
stretched and foam rolled it out and called it an am.
feeling good now that i have a few nights sleep back in me.
peace!
Tuesday, June 8, 2010
Tuesday
so back in the swing. too bed early last night and up early this am. body clock still a little out of whack but feeling better. was dragging ass by late yesterday.
up and out on time.
mainsite rest day so went over to crossfit endurance and grabbed the strength and conditioning wod from there.
treadmill warm up
run 2 miles
good pace this am. much faster in the second mile. need to readjust the pace on these and bring it up a bit. the old endurance pace is a little low i think.
maybe throw down a 5k to see where i am at.
strength warm up
little barbell complex that i came up with
3 rounds
70# bar
10 Romanian dead lifts
10 press
10 overhead squats
first 2 rounds were unbroken without putting the bar down. used a short skinny bar but will most likely switch to a oly bar if i keep doing this. put the bar down between sets 2 and 3 for about 10/20 seconds. readjusted and cranked out the 3rd round. depth on the RDL's is much better and really helping the ham flexibility.
CFE WOD #1
3x8 push press at 85% max
sets of 3 on the minute for 8 minutes
used 145 and felt pretty good. had warmed up using the barbell complex. so no real pre-wod sets. only had the wall clock to estimate time but would do 3 reps and count out 30sec rest and go again. felt pretty good. weight was a good choice. figure 1 rep max around 175 or so and 145 is about 85% of that.
CFE WOD #2
on the minute for 8 minutes
5 kettlebell swings
5 goblet squats
5 clapping push ups
did this straight thru. didn't bother to watch the clock and rest between sets. felt great on the swings and squats. clapping push ups started to get hard in round 5/6 but they were all unbroken.
used the heaviest kettlebell available which i think is 37# so a little light. probably up the reps on the swings and squats if i did it again.
good stuff though. will keep this one on file for another time!
so back to the routine.
peace
up and out on time.
mainsite rest day so went over to crossfit endurance and grabbed the strength and conditioning wod from there.
treadmill warm up
run 2 miles
good pace this am. much faster in the second mile. need to readjust the pace on these and bring it up a bit. the old endurance pace is a little low i think.
maybe throw down a 5k to see where i am at.
strength warm up
little barbell complex that i came up with
3 rounds
70# bar
10 Romanian dead lifts
10 press
10 overhead squats
first 2 rounds were unbroken without putting the bar down. used a short skinny bar but will most likely switch to a oly bar if i keep doing this. put the bar down between sets 2 and 3 for about 10/20 seconds. readjusted and cranked out the 3rd round. depth on the RDL's is much better and really helping the ham flexibility.
CFE WOD #1
3x8 push press at 85% max
sets of 3 on the minute for 8 minutes
used 145 and felt pretty good. had warmed up using the barbell complex. so no real pre-wod sets. only had the wall clock to estimate time but would do 3 reps and count out 30sec rest and go again. felt pretty good. weight was a good choice. figure 1 rep max around 175 or so and 145 is about 85% of that.
CFE WOD #2
on the minute for 8 minutes
5 kettlebell swings
5 goblet squats
5 clapping push ups
did this straight thru. didn't bother to watch the clock and rest between sets. felt great on the swings and squats. clapping push ups started to get hard in round 5/6 but they were all unbroken.
used the heaviest kettlebell available which i think is 37# so a little light. probably up the reps on the swings and squats if i did it again.
good stuff though. will keep this one on file for another time!
so back to the routine.
peace
Monday, June 7, 2010
Monday
home late last night.
flight got delayed in Fla. got home around 12:00. argh
alarm went off at 4 and i turned it off.
body not having it.
rest day.
will get back to it tomorrow. got some good workouts in over the weekend so thats fine.
back to work! yeah.
it's going to be a long day.
flight got delayed in Fla. got home around 12:00. argh
alarm went off at 4 and i turned it off.
body not having it.
rest day.
will get back to it tomorrow. got some good workouts in over the weekend so thats fine.
back to work! yeah.
it's going to be a long day.
Weekend update
flew down to Florida friday pm. got in late by the time we picked up the car etc. late dinner and bed.
up saturday and needed to get jump started.
run 3.5 miles
went for a run along the beach road. it was freaking hot. felt good to stretch the legs and get out.
poured sweat and the heat really sapped me by the end.
sunday. had been out a little late on saturday night and sunday morning the travel/stress was catching up. but felt i needed to get a little workout in to clear the head.
put together a little run/bodyweight thing
run to end of road and back 800m?
21 box jumps up onto beach wall 26-28"
21 push ups
run 800m
15 box jumps
15 push ups
run 800m
9 box jumps
9 push ups
this was fun. something a little different. hot again and the heat starts to sap you after a bit. felt good though and glad to get a workout in.
off to the airport in the afternoon after some pool/beach time.
it was a good/bad weekend. sad and fun at the same time.
didn't get home till midnight. argh
up saturday and needed to get jump started.
run 3.5 miles
went for a run along the beach road. it was freaking hot. felt good to stretch the legs and get out.
poured sweat and the heat really sapped me by the end.
sunday. had been out a little late on saturday night and sunday morning the travel/stress was catching up. but felt i needed to get a little workout in to clear the head.
put together a little run/bodyweight thing
run to end of road and back 800m?
21 box jumps up onto beach wall 26-28"
21 push ups
run 800m
15 box jumps
15 push ups
run 800m
9 box jumps
9 push ups
this was fun. something a little different. hot again and the heat starts to sap you after a bit. felt good though and glad to get a workout in.
off to the airport in the afternoon after some pool/beach time.
it was a good/bad weekend. sad and fun at the same time.
didn't get home till midnight. argh
Friday, June 4, 2010
Friday
out late again. home at 10:30 from a meeting. argh. tired.
alarm woke me up and i snoozed it. but got up and got moving.
going to be a long day. have an afternoon flight to florida. will be there for the weekend.
memorial service and family business. not a vacation. argh
checked the mainsite and its a rest day. figured i won't be able to pick up any weights down south so maybe go a little heavy on something. originally thought cleans but the shoulders are a little jacked from the snatched yesterday. hmmmm. front squats? sure.
treadmill warmup
run 2 miles
good pace. faster in the last 1/2. but decent. steady state.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
these were good. was totally unmotivated coming off the run. bbut i just went to the bar and got it done mindlessly. just shut it off and pulled. felt good actually.
strict pull-ups today
WOD
front squat
warm up
10-45
8-135
6-165
2-2-2-2-2
185
205
225
235
250
250 is a new pr. felt good too. heavy at the bottom but was able to push it up no problem. definitely have 270? in me soon. possible 1.5x bodyweight front squat soon.
good stuff.
cleared my head a bit.
foam rolled and stretched for a closer.
looking to get in some alt workouts down in fla. bodyweight stuff. we'll what is available.
peace!
alarm woke me up and i snoozed it. but got up and got moving.
going to be a long day. have an afternoon flight to florida. will be there for the weekend.
memorial service and family business. not a vacation. argh
checked the mainsite and its a rest day. figured i won't be able to pick up any weights down south so maybe go a little heavy on something. originally thought cleans but the shoulders are a little jacked from the snatched yesterday. hmmmm. front squats? sure.
treadmill warmup
run 2 miles
good pace. faster in the last 1/2. but decent. steady state.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
these were good. was totally unmotivated coming off the run. bbut i just went to the bar and got it done mindlessly. just shut it off and pulled. felt good actually.
strict pull-ups today
WOD
front squat
warm up
10-45
8-135
6-165
2-2-2-2-2
185
205
225
235
250
250 is a new pr. felt good too. heavy at the bottom but was able to push it up no problem. definitely have 270? in me soon. possible 1.5x bodyweight front squat soon.
good stuff.
cleared my head a bit.
foam rolled and stretched for a closer.
looking to get in some alt workouts down in fla. bodyweight stuff. we'll what is available.
peace!
Thursday, June 3, 2010
Thursday
man what a day yesterday. didn't get home till after 9. was on my feet all day. argh.
had a beer and went to bed. slept crappy of course but was up before the alarm. let it go off and laid there for a few. little slow moving this am. figured i would play it by ear.
checked the mainsite and saw a real smoker. figured ah what the heck. might as well go out in a blaze of glory!
treadmill warmup
run 1.5
endurance pace. picked it up at the end. just getting warm and waking up!
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
3 rounds. no rest between rounds or exercise. good pace and finished quick. felt good. kipping pullups.
WOD
Randy
75- 75# power snatch
warmed up with a set of 10x45
for whatever reason i did these from the hang position. i am retarded. i wrote power snatch. thought power snatch but worked from the hang? what the f? must be a little braindead this am.
not sure what the deal was. not sure if it was harder or easier? harder on the upper body i'm sure but took the leg drive out of it. oh well.
11:00 minutes +/- on the wall clock
did sets. took a 10 sec break and did another set. started with 15, then 10's then 6/7's etc.
some of these were sloppy some were clean. tried to work the jump from the hang position. generate bar speed, etc. felt pretty good.
cash out
stretch and foam roll
it bands feel mush better after rolling them a bit. calves need work and hamstrings are good some days and bad others. working on it.
definitely helping.
gonna be a f'd weekend for sure. lots of personal crap, family issues, etc. need to maintain focus.
it was good to get in and get some work done.
it really is my therapy.
peace
had a beer and went to bed. slept crappy of course but was up before the alarm. let it go off and laid there for a few. little slow moving this am. figured i would play it by ear.
checked the mainsite and saw a real smoker. figured ah what the heck. might as well go out in a blaze of glory!
treadmill warmup
run 1.5
endurance pace. picked it up at the end. just getting warm and waking up!
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
3 rounds. no rest between rounds or exercise. good pace and finished quick. felt good. kipping pullups.
WOD
Randy
75- 75# power snatch
warmed up with a set of 10x45
for whatever reason i did these from the hang position. i am retarded. i wrote power snatch. thought power snatch but worked from the hang? what the f? must be a little braindead this am.
not sure what the deal was. not sure if it was harder or easier? harder on the upper body i'm sure but took the leg drive out of it. oh well.
11:00 minutes +/- on the wall clock
did sets. took a 10 sec break and did another set. started with 15, then 10's then 6/7's etc.
some of these were sloppy some were clean. tried to work the jump from the hang position. generate bar speed, etc. felt pretty good.
cash out
stretch and foam roll
it bands feel mush better after rolling them a bit. calves need work and hamstrings are good some days and bad others. working on it.
definitely helping.
gonna be a f'd weekend for sure. lots of personal crap, family issues, etc. need to maintain focus.
it was good to get in and get some work done.
it really is my therapy.
peace
Wednesday, June 2, 2010
wednesday
really in the swing of this week now and boy does it suck!
got a lot of shit hitting the fan all at once. great.
up early. pushed past the personal nonsense and rolled out of bed.
checked out the mainsite and saw a great workout for this am.
treadmill warm up
run 1 mile
just a 1 mile warm up run. steady endurance pace.
heel feels good. stretching and foam rolling yesterday really helped.
strength warm up
3 rounds
10 70# romanian deadlifts
10 70# overhead squats
10 pull ups
like this triplet. good opener. felt good. used the rdl's to stretch the hams and work on hip flexibility. ohs are always a good opener and the pullups were kept strict.
WOD
4x800m
rest as needed between rounds
3:30
3:30
3:30
3:20
did these on the treadmill with a minimal incline. set the speed for sub 7:00 miles. loose a few seconds as the treadmill gets up to speed. did the last one at sub 6:30. should shoot for that speed from now on. the forst couple might have been a little conservative but knew i had to do 4.
these felt good.
stretched and foam rolled and was on my way to the showers.
going to be a busy week with both work and personal crap. argh
focus, persevere, big picture.
peace
got a lot of shit hitting the fan all at once. great.
up early. pushed past the personal nonsense and rolled out of bed.
checked out the mainsite and saw a great workout for this am.
treadmill warm up
run 1 mile
just a 1 mile warm up run. steady endurance pace.
heel feels good. stretching and foam rolling yesterday really helped.
strength warm up
3 rounds
10 70# romanian deadlifts
10 70# overhead squats
10 pull ups
like this triplet. good opener. felt good. used the rdl's to stretch the hams and work on hip flexibility. ohs are always a good opener and the pullups were kept strict.
WOD
4x800m
rest as needed between rounds
3:30
3:30
3:30
3:20
did these on the treadmill with a minimal incline. set the speed for sub 7:00 miles. loose a few seconds as the treadmill gets up to speed. did the last one at sub 6:30. should shoot for that speed from now on. the forst couple might have been a little conservative but knew i had to do 4.
these felt good.
stretched and foam rolled and was on my way to the showers.
going to be a busy week with both work and personal crap. argh
focus, persevere, big picture.
peace
Tuesday, June 1, 2010
Tuesday
back to the grind.
up before the alarm which i didn't expect.
dressed and out. back to the gym. was nice to play outside all weekend but back to work today!
treadmill warm up
run 2 miles
was going to only go 1.5 or so but figured why not round it out to 2
heel a little better but sore. gotta stretch it out some.
run felt good. no lingering issues from yesterday's trail run.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
tried butterfly kipping pullups. they are a little weird but fast. very aerobic as well. i could see how doing lots of these would gas you out.
wod
press
5-5-5-5-5
warm up
10-45
8-75
6-95
115
125
135
145
155
failed the 5th rep on the 145 and 155 set. couldn't get the arms locked out. felt pretty good though. happy about the gains in shoulder strength. reps of 5 at 155 is good stuff.
cashed out with a set of 10-95
perfect workout for this am. good stuff.
back to work.
going to be a hectic week. lots of stuff all happening at once. argh.
up before the alarm which i didn't expect.
dressed and out. back to the gym. was nice to play outside all weekend but back to work today!
treadmill warm up
run 2 miles
was going to only go 1.5 or so but figured why not round it out to 2
heel a little better but sore. gotta stretch it out some.
run felt good. no lingering issues from yesterday's trail run.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
tried butterfly kipping pullups. they are a little weird but fast. very aerobic as well. i could see how doing lots of these would gas you out.
wod
press
5-5-5-5-5
warm up
10-45
8-75
6-95
115
125
135
145
155
failed the 5th rep on the 145 and 155 set. couldn't get the arms locked out. felt pretty good though. happy about the gains in shoulder strength. reps of 5 at 155 is good stuff.
cashed out with a set of 10-95
perfect workout for this am. good stuff.
back to work.
going to be a hectic week. lots of stuff all happening at once. argh.
Monday- Memorial Day
Memorial day
thanks to all our brothers and sisters in uniform for their service and sacrifice!
trail run.
went down to Kennedy Dells park and ran the trails.
somewhere between 4-5 miles of good paced trail running. moderate elevation changes.
like to run down there. good times
felt good. legs were good and probably could have gone for another lap but it was getting really hot.
right heel acted up a little that night. needs to be stretched. will work on it in the am.
thanks to all our brothers and sisters in uniform for their service and sacrifice!
trail run.
went down to Kennedy Dells park and ran the trails.
somewhere between 4-5 miles of good paced trail running. moderate elevation changes.
like to run down there. good times
felt good. legs were good and probably could have gone for another lap but it was getting really hot.
right heel acted up a little that night. needs to be stretched. will work on it in the am.
Sunday
Rest day.
just took the day to do some stuff around the house and lay low.
body needed a little break.
just took the day to do some stuff around the house and lay low.
body needed a little break.
Saturday
up early and out the door for a mountain bike ride with some of the boys from MTBNJ
perfect morning for it. cool. but got hot later.
23 miles of some of stewarts finest singletrack. got turned around once where the moto's have made a maze of some of the trails. hit most of the good stuff.
legs were good. started to get a little buggered by the end. considering how shot my hams were during the week they held up good.
good group and good pace. nice to be out spinning.
perfect morning for it. cool. but got hot later.
23 miles of some of stewarts finest singletrack. got turned around once where the moto's have made a maze of some of the trails. hit most of the good stuff.
legs were good. started to get a little buggered by the end. considering how shot my hams were during the week they held up good.
good group and good pace. nice to be out spinning.
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