TGIF

race day approaches.
i think its worse promoting than racing. way more stressful.
up before the alarm this am which was good as next week its back to regular work schedule. no more rolling over for an extra 15mins as i have an extra hour in the gym. boo.

treadmill warm up
run 1.5
good pace. 8:30. just trotting along.

strength warm up
3 rounds
10 pullups
10 push ups
10 squats
used 3 different types of pullups. kip, chin, and hammer grip
push ups were ok. little stiff
squats no big deal

strength
press/push press
10x45
10x95
5-5-5-5-5
115
135
145
155
160-4
these felt good. did a few shoulder mobility drills prior to loosen up. think it helped out.
155 felt heavy but locked out all the reps
160 i missed locking out 1 rep and tried to make it up at the end but couldn't get it.
making progress here.

WOD
bored from sealfit.
frog complex
6 rounds at 95#
6 reps per round of
squat clean
thruster
back squat
back thruster
goal is to stay smooth and not put the bar down.
do 1 round every 3 minutes for 6 rounds

these were a great post press wod. really finished off the shoulder/back well.
got a little heavy on reps 4-5-6 in the last couple rounds.
all rounds unbroken.

CFE WOD
4x400m
rest 1 minute between
ran these at 6:20, 6:00, 6:00, 5:45 pace
really cranked it up. wanted to see what kind of pace i could handle here. felt pretty good for having pretty blown legs. kept the strides short as its easy to get into bad form on the treadmill.

need to explore the local track. start to do these outside.

stretch
roll
yoga/stretch
i use the term yoga lightly as i am just experimenting with certain moves designed to help stretch problem areas. hopefully it helps. seems to be a bit. been rolling the heel with a tennis ball as well during the day at work which seems to help and at night with a frozen water bottle. its always worst at night after work. was pretty good this am though.

big DH40 weekend.
will be very busy. we'll see what happens!

peace

Thursday

so back on routine this am. up before the alarm and out the door early.
looks like i might be back on regular time next week so no more extra hour in the am.
looks like i will be finishing this strength cycle and going back to the old routine. we'll see what happens. have to go thru the note book and see how a few weeks with a strength focus have affected me.

treadmill warm up
run 5k
i was feeling it today. started out at 8:45 pace and worked up from there. little over 8:00 at the 2 mile mark. the last mile i kept cranking it up and finished the last 1/2 at 7:00ish pace
25:25 for the 3.1
felt pretty good. took a coupe minutes to recover after and moved into the rest of the workout

strength warm up
3 rounds
10- rdl 135
10 push ups
10 squats
used the rdl's to stretch the back and get ready for what was up next
the push ups i could definitely feel the bench and presses from the other day
squats seemed ok. legs felt pretty good.

strength
deadlift
10x135
8x185
6x225
warm up sets went well. good bar speed and form. feeling decent here.

5-5-5-5-5
275
295
315
325-fail
315
315 (3)
275 was cake, 295 felt good, 315 went up a little slow but then was good.
325 was a fail. tried twice to get it over the knees and couldn't do it. thats the new wall. argh. gotta break thru that.
went back to 315 and it was heavy but got it.
last set got 3 good ones and had to put the bar down and called it. knew my form would be shot on the last 2 so better to ease off

freelance met-con
pulled this one out of my head. had a plan. decided to change it and bot did this bring the pain!
3 rounds
45-50yard prowler push 180#
one way on the low bar back on the high grip
21 kettebell swings
15 ghd sit ups

this was a core wrecker and very taxing. legs were burning on the prowler.
kbs were hard to get a rhythm after the prowler and the ghd situps were just the painful icing on the cake.
got thru 3 rounds. had to take a minute or so between each round.
significantly nastier than i imagined which was sweet!!

cash out
foam roll
stretch
yoga
need to keep this in the routine as i think it s helping a lot.

so rainy Thursday here.

peace

Wednesday

REST DAY
at least this am.
got home later than i had anticipated and when the alarm went off i was having none of it.

maybe hit up a run later. we'll see.

as of now just taking it as a day off.

Tuesday

back in the swing of the week. yippee
up same as yesterday. a few minutes later than normal but not really behind.
felt ok once i got the feet on the floor!

treadmill warm up
run 2 miles
good pace. felt great. could have easily ripped off a few more. started at 8:30 and worked into the high 7:00's for the balance.

strength warm up
3 rounds
10 dips
10 pullups
10 squats
used kipping pullups
dips were ok. going old school with this one. legs feeling it from yesterday. little tight

strength
bench press
10x135
10x165

5-5-5-5-5
195
205
215
225-3
185
only got 3 on the 225. it felt heavy today. but got the 5 at 215 pretty easy so happy with that. figured i would go back down and crank out a power set to finish it off.
making some progress here so thats a plus.

CFE WOD
stole this from the crossfit endurance site. modified slightly
AMRAP 15 min
5 push press 105
5 front squat 105
12 lateral jump over bar
12 push ups

got 10 rounds in 17 minutes. wanted to get at least 15 minutes in and then wanted 10 reounds so pushed it out.
pretty much non stop work. all sets unbroken.
push presses started to get a little heavy toward the end
front squats were good but legs definitely blasted from yesterday

CF FOOTBALL WOD
10 x 40yard sprints
track is actually only 40 yards long so they are really 35 yard sprints.
sprint down walk back repeat
all out efforts on the way down.
concentrated on leg speed and acceleration all the way thru.
something different

Stretch
yoga
foam roll
thru a few new moves into the routine here and really rolled out my calves to see if it will help the heel. ankle feels much better. heel still a bit tender.

called it a day and headed for the showers.

off to work.

yippee!

Monday

back in the swing. pretty well rested although i still was super psyched to get up and go.
but got up a few minutes or snoozes late and got going.

treadmill warm up
run 1.5
no walk/jog just got on and into it
started at a easy pace and picked it up.
felt pretty good for having a few days off.

strength warm up
bear complex
75
85
95
105
minimal rest between rounds. change the plates, catch my breath and go again.
the 105 was a little heavy for a "warm up" round.
otherwise felt good to moving thru.

strength
back squats
10x135
8x225
5-5-5-5-5
275
295
305
315
325
little sluggish here. quiet in the gym today so had to much quiet time. took my time between rounds. started to feel heavy at 305 but pushed it up anyway. noticed that the heavy squats hurt the ankle and foot a little more than expected. interesting.
325 was good. same as i got for sets of 3 last time so some progress here.

mainsite WOD
"angie"
100 pullups
100 push ups
100 situps
100 squats

i partitioned it so it wasn't a legal angie.
5 rounds of 20
i think this made it worse. would have liked to just finish one and move to the next. played a little mental game. figured the 5 rounds would seem easier but i think it was worse.
18 minutes
this was so so.
got it done which was the important part. really wanted to stop after the first 3 rounds.

cash out
foam rolled
stretched
little yoga
worked it out a bit. try to get and stay loose.

good day all in all for a monday.

Weekend wrap

after a couple days off figured i needed a little something. had to go out and put up some arrows on the racecourse so that would work.
also happened to be the hottest day of the year.......

basically active recovery. rode the course and stopped to fill in the gaps with arrows etc..
had to move a few trees as well.

24 miles or so when all was said and done.

sister's b-day so big feast saturday night.

took sunday off.
thought about a run in the pm but the t-storms shut that down.
caught up on the tour instead.

peace!

Friday

rest.
again.
alarm went off and i wasn't on it. rolled over and let it ride.

still hitting the reset button. should be good to go by tomorrow.
maybe a run and a ride.
ankle and heel are much better. still a little stiff but getting better.

body had been screaming for a day off so i'm gonna listen.

Thursday

rest
slept in.
got home late and couldn't fall asleep. stressed.
slept in. no workout today. need the rest.
had no juice yesterday at all. in the am or later in the day.

will be back in tomorrow.

hit the reset button!

Wednesday

spent?
shot?
empty?
thats how i felt today. got up and pushed thru but had no juice. none.

treadmill warm up
run 2 miles
felt good here. 8:30 pace and then picked it up in the second mile.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
sluggish all the way thru here. just off.
used 3 alt grips for the pullups just to get some variety

strength
Deadlift
10x135
8x225
6x275
wasn't feeling it during the warm up. the 275 felt heavy and slow off the floor. argh.
1-1-1-1-1
295
315
325-fail
315
315
just no juice here at all. was barely pulling singles on weights i repped last week. just had nothing. yes my back is a little tight from the riding this weekend. yes i probably need a day off.
argh.

CFE WOD
3 rounds
15 GHD situps
15 GHD back ext
15 kbs

this was done not for time but for form. felt ok on the ghd situps, the ghd back ext i think i need to alter the position a little. kettlebell swings were good.
finished and had a headache. not sure from what. just a dull headache. argh

CFE RUN
1 mile time trial
6:40
on treadmill.
this wasn't so bad. for as crappy as i felt this was a decent time.

stretch
foam roll
yoga/plyo
spent some time working out the kinks here. will do more tomorrow and maybe more later tonite. body needs some active recovery.
maybe a long slow run tomorrow?

we'll see.
definitely stressed and thats not helping.

Tuesday

back in the swing today. up a little late but no big deal. sort of fits in with the little more time i have. don't have to worry about 5 minutes here and there.

treadmill warm up
run 2 miles
started at 8:30 kicked the pace up after a mile and ended in the 7's
felt pretty good.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
used kipping pullups and moved quickly thru this
felt good even after all the pull ups yesterday.

strength
Bench Press
w/u
10x45
10x135
6x165

3-3-3-3-3
185
215
225
235
245
felt good at the higher weights here. getting used to being under the bar again. felt much better than last week and the weight was up from there as well. the 3 at 245 were strong. had a spot but didn't require any help. will continue to rotate this in and see how it goes.

Crossfit WOD
adapted from the CFE site
5 rounds
5 135# power clean
10 30" box jumps
7 minutes +/-

was debating the weight here. 135/155. probably could have gone to 155 but the 135 was good as i was able to get good bar speed off the floor. box jumps were good. all to full extension on the top.

Crossfit Endurance
run 1:00
off 1:00
run 1:00
off :50
run 1:00
off :40
run 1:00
off :30
run 1:00
off :20
run 1:00
off :10
run 1:00
off :20
run 1:00
off :30
run 1:00
off :40
run 1:00
off :50
run 1:00
used the treadmill set at 9mph, 6:30 pace or so. walked at 4mph pace for the time off
these were good. got hard when you only had the 10/20 seconds off in between
with the walks got 2.25 miles in
quality speed work.

foam roll
stretch
rolled and stretched it out a bit and then off to the showers.

lots of stress at work this week. big powwow tomorrow night. we'll see what goes down.
lots of drama all around right now. not in a good place. focusing on work and the 40 to keep me level.

peace!

Monday

back to the grind.
up and out on time for the most part. maybe a few minutes behind.

treadmill warm up
run 1.5 miles
good pace. nice warm up. 8:30 felt easy. was digging it. heel felt good. was a little stiff yesterday but seemed ok this am.

strength warm up
3 rounds
10 rdl 135#
10 push ups
10 squats
same good stuff here. went a little heavier on the rdl's to stretch out the hams after a weekend on the bike.

strength
Back Squats
10x135
8x225
6x255
1-1-1-1-1
295
315
335
345
350

these felt real good. 350 went up easier than i thought. had no spot so was a little cautious. happy with this number though. think i will use this for some calc's for further training.
going to get into a 5-3-1 program i think for a little while.

Crossfit Wod
from the mainsite

run 1200 meters
63 kbs
36 pull ups
run 800 m
42 kbs
24 pull ups
run 400m
21 kbs
12 pull ups

20 minutes
this was awesome. the runs were at 7:00 pace. definitely pushing it. used the 37.5 kb as its the heaviest we have. pullups done pretty strict chest to bar in sets of 12.
was figuring right around 20 for this and hit the mark dead on.
great met con. was pretty wiped after this.

stretch
foam roll
plyo
yoga
getting a lot out of this. foam roller helping immensely and becoming less painful which means its working. the stretching seems to help as well. mixed in some yoga and plyo moves to diversify a bit. try to increase flexibility and range of motion.

monday.
hooray!

weekend wrap up

Saturday
got out on the road bike early with a friend of mine you has been training for tri's.
rode from the house up into harriman. was a little off my game here.
climbed gatehill rd and it broke me. hate that climb. too steep for me. right into the red zone. argh. rest of the ride was real good. had a blast.
21 miles. whole lot of elevation gain. painful but fun.

sunday
dh40 course recon.
went out for a lap with a few of the boys. hitched onto another group halfway thru and let it fly a little. pretty good pace. felt great on the mtb. must have just been having an off day on saturday.
did some work at the new shop with the boys and then got home a little late. oops. in trouble.

Friday

TGIF
there many have been a few stoli and tonics consumed last night.
i may have gone to bed a but late after watching a movie.

i still got up and hit it hard! this i am pleased with...

up and out at regular time. felt pretty good actually. drank a lot of water last night.

treadmill warm up
run 5k
hopped on and planned to throw down 2miles. set a 8:20 pace and went at it. got into and kept kicking the pace up. figured what the heck and ran out the 5k. 25:50 including the .10 mile walk/jog warm up. was just bouncing along. felt real solid. heel was in good shape. rolled it out last night again on the frozen bottle and it really helped.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
all as usual here. did 3 different grips on the pull ups just to spice it up a little.

strength
Press
10x45
10x75
8x95

3-3-3-3-3
135
155
165 (2-f-f)
160
155

135x8

felt pretty good here. got the first 2 at 165 and then struggled on the third. set the bar down. reset and tried again. no dice.
went to 160 and cranked them out. heavy but got them. then went back to 155 and got those.
did a max rep set on 135 and got 8. pretty good. still need a little work here. but making progress it seems.

CFE MET-CON
adapted from the cfe site
3 rounds
15 kettlebell swings
15 GHD sit ups
15 75# power snatch

10 minutes +/- on the wall clock.
did real ghd sit ups on this. first time really using these. they are hard! the KBS were pretty easy but felt it in the shoulders. the powersnatches were hard. got thru them but the last set was 10/5.

cashed out after this.

foam rolled
stretched
few yoga-esque moves
really want to work on the flexibilty and mobility issues. having a little extra time to roll and such is a huge help!

happy friday.

Thursday

ok, so i need to reset the alarm for about 10 minutes earlier. the snooze button and i are why to friendly right now.
up and out late. well a few minutes behind anyway. argh. no big deal really.

treadmill warm up
run 1 mile
8:20 pace. felt good. kept it short as i was a little behind. heel is much better. ice bathed it last night and rolled it out with a frozen water bottle. seemed to help alot. will keep that up and see.

strength warm up
bear lite
bear complex
45
65
85
kept it light. got good mobility and warm up from this. felt good.

strength
powercleans

warm up
10x95
8x115
5x135

3-3-3-3-3
155
165
175 (2)
155
155
only got the first 2 on 175. mental. couldn't get the explosion on the bar to get under it high. probably could have squat cleaned it but couldn't get the third rep up and get under it. argh. still pretty happy with that.
went back to 155 to work power off the floor

10x135
did a set of max reps at 135. got 10. grip started to go. these were fast and strong. felt good.

CFE S&C WOD
adapted form the croosfit endurance site
max reps
pull-ups 25
push ups 55
squats 65

these numbers aren't great. disappointed on the pullups. figured i could get 30. but i'm a little worked over and sore.
push ups were ok. squats really started to burn after 50

Crossfit WOD
today's workout fit perfectly into my routine

for 20 minutes...
run 400m
rest time that it takes to run the 400 and repeat

got 6 rounds
started at a 7:00 pace and kept making each 400 faster till i was down to 6:15ish
actually felt pretty good at speed. easy compared to running with the vest yesterday!!

cash-out
stretch
foam roll
spent a little extra time rolling. think it helps big time. will be picking up my own roller soon.

thursday. over the hump.

peace

Wednesday

little lazy this am. snooze, snooze. oh boy, better get up.
up and out and feeling pretty good by the time i was out the door.
foot is a little fubar. hurts at later in the day. once i'm up in the am it's fine, then stiffens up again later. going to change the shoes. maybe look for a new pair this weekend. nike free's probably, or the saucony's. we'll see which feels better. anyway....

treadmill warm up
run 1.5
just a little jog to up the heart rate. steady tempo. cranked it up for the last 400m.

strength warm up
3 rounds
10 pullups
10 squats
short and sweet here. skipped pushups as they would show up later....

strength
deadlift
warm up
romanian deadlift
10x45
10x135
used these to stretch out the back and hams. worked pretty good
reg. deadlift
10x135 speed off the floor
10x225 keep form

5-5-5-5-5
275
295
305
315
325(fail)
275 8reps

used straps. much easier to pull and focus on the lift without losing it due to grip strength. not that i would want to use them all the time but for reps over three it is helpful.
wanted to move some weight so the straps help to keep me from getting limited by the grip.
275 was easy
295 not bad
305 started to get heavy but moved well and form was pretty tight
315 was heavy and form on the last 2 was spotty. these were near max effort
325 was a mental lose. got down on the bar and knew i didn't have it. therefore i didn't have it. sometimes you need to disconnect the brain and just "pick up the damn bar".
did the 275 for max reps. might have eeked out 10 but was cool with 8.
good work regardless here. will do sets of singles next week to see where i'm at.

CFE strength/conditioning wod
i modified this slightly
AMRAP 15 minutes
30 double unders
20 box jumps 24"
10 diamond push ups
all with 40# weight vest

4 rounds in 15 minues
double unders sucked with the vest. no snap in the legs and my rhythm was all out of whack. 1st round was all about getting whatever i could. box jumps were hard with the vest as well but found the groove after a few. push ups done in the diamond hand position.
was pretty gassed after this. managed to start stringing 10-15 double unders together but they were much slower and a little awkward with the vest.
i had added weight to it over the weekend and didn't realize what it weighed.
weighed it after the workout and it's 40#

CFE WOD
with 40# weight vest
run
200m
400m
600m
rest time it takes to do work

workout called for 3 rounds but i was short on time here so did 2
set the treadmill at 8mph 7:30 pace and let it rip
walked at 4mph between runs
went a little over 2 miles and got the 2 rounds done in around 20 minutes
felt pretty good. need to tighten up the vest a little.
foot felt pretty good considering the pounding it took with the vest on.

stretched a little and off i went. no foam rolling. out of time.

sticky, hot, humid and raining now. yuck.

Tuesday

got some sleep last night but of course woke up groggy. argh. playing catch up on that.
got out the door a little behind but not to bad. little lack of motivation.

treadmill warm up
run 1 mile
just a mile today. little behind time wise. standard stuff.

strength warm up
3 rounds
10 rdl 95#
10 push ups
10 squats
rdl's are getting better. good range of motion and hip flexibility. like using these in the warm up although it breaks up the speed of it. can't do these fast. take my time and then blast out the push ups and squats. legs felt pretty good after yesterday.

strength
Bench Press
this just doesn't get worked enough so i am going to rotate it in with a few other things.
warm up
10x45
8x135
6X185

5-5-5-5-5
195
205
215
225-3
195-4
need some work here. not so bad but need some work.

weighted pull-ups
5-5-5-5-5
45
50
55
65
65
probably should have started heavier. used a dumbell between my legs. really like the belt better but couldn't find it. argh.
these were pretty good. the 65 got heavy after 3 but gutted them out.

kipping pull-ups
for max reps. come off the bar ends round
21
14
11
not bad. lost my rhythm on the last set otherwise would have gotten closer to 15 again.

CFE WOD
20 min time trial
treadmill. started at 8:30pace and built from there
2.44 miles
wanted 2.5. argh. had the screen covered so i just kept moving the speed up as i felt.
felt pretty good. the heel wasn't bad at all. hurt last night though. better this am. silly injury. annoying.

stretch/foam roll
work out the kinks. there's lots!! damn time in the office chair.

feeling good. little unmotivated at the start this am but got some good work done.

peace

Monday

back to the grind. up early and out the door. slept like crap the last 2 nights. sure it will catch up with me later today. argh.

felt pretty good this am. little stiff in the ankle heel but not to bad.

treadmill warm up
run 2 miles
8:30 pace. felt good. pretty easy pace and good warm up.

strength warm up
3 rounds
10 pullups
10 push ups
10 squats
used kipping pullups this am just as a change. all else normal. moved thru this quick.

strength
back squat
10x135
8x255
6x255
5x275

3-3-3-3-3
285
295
305
315
325

felt good on these. looking to build up to some heavy single next week and see where my max is. will need a spotter for that though so we'll see. good range of motion thru these. 325 was heavy but got all three up.

WOD
make up from Saturday
5 rounds
15 thrusters #135
run 400m

scaled the thrusters to 105. run as rx'd on treadmill at a 6:50 pace.
16 minutes? +/-? first 2 rounds of thrusters were unbroken. 3rd,4th,5th were 10/5
this was definitely a gasser. not sure i would have made it thru with 135 on bar. thats a lot of weight for that many reps. the presses started to get heavy toward the end of the 4th and 5th set. form got a little ugly as well due to fatigue

stretch and foam roll
spent some time stretching out after yesterdays bike/run and todays wod. felt good to roll it out. heel a little tender after the 400m runs. argh.
think its time to change the shoes up. maybe pick up a new pair this week.

more of the same this week.

peace!!

weekend wrap up

took saturday off.
was planning something outside but the weather foiled that plan. rain early and then high humidity. made for a good day to lay low.

sunday
mountain bike recon on the dh40 course. hooked up with the boys for a lap of the course.
good stuff here. felt good on the bike. riding well. happy about that.

got home and took the kids for a run/walk by the house. little county park with a nature trail. threw on the weight vest to keep it honest. added a few pounds to it as well.

good stuff!!

peace!

Friday

TGIF.
long week for what should have been a short one. hot. think the heat is frying everybody's brain.
ankle and heel felt much better this am. not sure if the stretching and not running hard on it yesterday helped. maybe the doubleunders were worse than running on it? well its very startnge how it comes and goes.

treadmill warm up
run 1.5
just 1.5 today. was running a little late and wanted to get some other stuff done.
same pace as yesterday. just getting the blood flowing

strength warm up
3 rounds
10- 95# Romanian deadlifts
10- push ups
10- squats
used the deadlifts to stretch out the hams after yesterdays dl session.
push ups and squats were good. figured to leave the pull ups out after a good amount of them yesterday.

strength wod
Press
10x45
8x95
6x105
kept all these strict. no push

Strength Wod
5-5-5-5-5
115
125
135
145
155(3)f-f

at 135 and up i had to use a little push to get it going. felt pretty good. good extension. 155 was heavy. got three. failed on 4 and 5. may have been able to put the bar down and get another 2 but was cashed at that point.
happy with these. kicking around a few strength options for the weeks to come and these numbers help to see were i'm at.

WOD
checked out the mainsite and there was a hero workout up. it had fairly heavy deads, muscle ups, and cleans. since i did heavy deads yesterday i passed on this. may make it up tomorrow or next week incorporate it into my deadlift day. instead i opted for this..

Bear Complex
power clean, front squat, press, back squat, press= 1 rep
7 reps per round
5 rounds
95
100
105
105
105 5/2
rules are you can't put the barbell down once you start. got thru all the rounds till the 5th rep of the 5th round. went down for the 6th power clean and had nothing. put the bar down, rested 10 secs and finished the round.
like the bear. it was really a mother after the presses as my shoulders were blasted. happy with the reps at 105. rx'd it calls to add 10# per round but i altered it a little today. will have to give it a shot as rx'd at some point. see if i can crank out a 135# round. yikes!!

CFE WOD
since the foot was feeling a little better i figured i would thru in a run wod for good measure.
45sec on
45 off
1:30 on
1:30 off
3:00 on
3:00 off
3:00 on
1:30 off
1:30 on
45 off
45 on
started these at a 7:00 pace and kept making them faster. finished the last :45 sec interval at 6:10 pace. felt surprisingly good. almost like i should have had the speed higher.

after this stretched and rolled it out for a few and hit the showers.

digging the extra time.

so the work week ends. hoping to get in a ride on sunday. we'll see.

peace

Thursday

been snoozing the alarm in the am lately. have some extra time so i don't rush to get out. did that today as well.
still made it in just a few minutes behind regular time.
heel and ankle get stiff over night. need to stretch and loosen up in the am. pretty good by the time i got to the gym. we'll see how it holds up today.

treadmill warm up
run 2 miles
same pace as yesterday. was taking it easy to see how the heel felt. surprisingly good.
ended up running the 2 miles with no issues. could have picked up the pace at the end but just ran it out.

strength warm up
3 rounds
20 pushups
20 squats
have pull-ups coming later so skipped them in the warm up.
legs a little sore on the squats and was a little tight going into the pushups
all rounds unbroken and moved thru quickly.

strength
Deadlift
w/u
10x135
8x225

3-3-3-3-3
275
285
295
305
315

pulled 315 for 3 and felt pretty good. came up off the floor and finished smooth. these sets went well. happy with the progress here. felt much better than when i was pulling 5's a week or so ago.
liking adding a strength component each day as well. we'll see if i can make this work.

Mainsite Wod
100' walking lunges
21 pull ups
21 sit ups
100' wl
18 pu
18 su
100' wl
15 pu
15 su
100' wl
12 pu
12 su
100' wl
9 pu
9su
100' wl
6 pu
6 su
100' wl
3 pu
3 su

sit-ups were done on the decline set at the top. feet anchored obviously. pull-ups were standard. walking lunges distance was approximated.
i hate walking lunges. knee kissed the floor on each step or at least very close.
the 3 set round wasn't on the mainsite but i added it anyway. not that 3 pull-ups/sit-ups make a difference but another 100' argh. oh well. better for it!
16 minutes +/- on the wall clock. walking lunges were a little slow. very painful!

shot after this.
was looking at a CFE wod to finish the day but decided against it.
want to rest the heel/ankle.

spent some time stretching, foam rolling, and doing some plyo exercises.
felt good to stretch it out.

back to the grind. another long hot day. yippee!!

peace

Wednesday

so i am playing this week a little by ear till i figure out how i want to utilize the extra time i have.
little off the cuff this am.
checked out the mainsite and figured i would add a strength component to compliment the workout.

treadmill
run 2 miles
was a little nervous about the right heel and ankle. they were a little sore yesterday. box jumps and the 800's took there toll but nit bad this am.
little tender now. will keep stretching it.
felt good on the run. took it a little easier. 8:40 pace

strength warm up
3 rounds
10 pullups
10 push ups
10 squats
left out the sit ups as i knew what was coming.
moved thru these fairly easily.

strength
back squats

warm up
10x135
8x225

work sets
5-5-5-5-5
255
275
285
290
295
these went well. 295 for 5 is a good weight. happy about that. felt good thru all the sets. good range of motion. got a little heavy on the last 2 but pushed them out.

WOD
for time
20- 225# backsquats
40- toes to bar
60- kettlebell swings

8 minutes +/- on the wall clock
as rx'd except that they called for a 2pood kb i used the heaviest one we have which is 37lbs
the toes to bar were brutal and the swings were rough after about 40 but got thru them pretty quick. the squats were hard after the heavy worksets.

WOD 2
was looking for another wod. wanted to go easy on the heel so went with something a little different.

5 sets of 50 double unders
first few were ok. then i started to get tired and loose focus. hard to string them together.
good practice and an excellent finisher.

stretched and foam rolled then hit the showers.

gonna be another scorcher.
stay cool

Tuesday

back in the swing today.
new schedule so a little mixed up this am. find myself with an extra hour in the am. what to do.
snoozed the alarm for one thing but was up and out at regular time.
want to maintain the regular schedule as i'm not sure how long this will last.

mainsite rest day.
trolled around a little looking for options and came up with a plan.

treadmill warm up
run 2 miles
standard 8:30 pace. felt good. loosening the body and getting the motor revved up.

strength warm up
3 rounds
10 pullups
10 push ups
10 squats
10 sit ups
added the situps back in. used the decline board set as high as it would go and touched behind the head on each rep.
felt good moving thru this. banged out the reps and moved from one station to the next.

WOD
make up wod from the other day.
AMRAP 15 minutes
5- 50# dumbbell push press
7- 30" box jumps

did 15 rounds. probably a minute over time as i was using the wall clock but wanted to get that last round done. all was good. took a few rounds to get in a rhythm. then just went to work.
box jumps were a little slow but got full extension at the top and stepped off instead of jumping back.

CFE WOD
figured i would throw down a crossfit endurance wod as well. hey i got the time now!!
5x800m
90sec rest between

started these at a 7:00 pace and kept working them down so all were negatively split. got to the last at a 6:40 pace.
felt pretty good actually. little blown by the end.
have to see how the heel holds up. little tender.

stretch and roll
spent some time stretching and foam rolling. going to focus more on this as a finisher now that i have a little extra time. call it preventative maintenance.

think my shoes are really on the way out. looked at the Nike free's the other night. have to pull the trigger on something soon.

so in the office now. yippee!

stay cool!

Monday

rest day.

back in the office.
was up early but decided to roll over.
long day yesterday and got to bed late.

let myself sleep in.

going to be a long day at the office.

argh.

Weekend wrap up

Saturday
beautiful day! awesome weather. figured might as well get and enjoy it.
5.5/6 mile trail run at Kennedy Dells.
felt good. could have easily gone for a another couple miles. good pace. stayed in the shade and did a few loops around the park. think i finally have a good loop dialed there.
spent the afternoon washing cars and hanging outside with the kiddies.

Sunday
hot hot hot
was planning to meet the boys at 8:00am for a hot lap of the course.
checked out the mainsite and it said bike 30k. cool.
the traffic on the palisades had other plans. sat for 35 minutes by Harriman. argh.
ended up rolling out 45 minutes behind the group.
got 25 good miles in. burned thru 2 big bottles and some gel. non stop pretty high effort.
as rx'd! little further actually
felt good but was definitely finished by the end.
caught up with the boys at the shop and hung for a few and then hit the road.
spent the rest of the day in the pool with the kiddies.
july 4th bbq, pool, and good eats!

Friday

TGIF
rest day.
mainsite rest day and rest day for me too.
was going to go in this am but decided to take it easy. rolled over and said no.

need a day off. body is pretty beat and looking at hopefully doing a couple good outdoor workouts this weekend.

we'll see how it plays out.

have a good friday!

Thursday

up off and on last night. fell asleep on the couch and then was up and down a few times.
up before the alarm and let it go off and just laid there.
motivation low......
but up and out. couple minutes behind. no biggee.

treadmill warm up
run 5k
yeah, wasn't really feeling it. set the treadmill up at my new sweet spot. little incline and speed set to 8:30 pace. started to feel a little better. zoned out and just went with it. figured what the heck and cranked out 3.1.
felt much better when i was done.

strength warm up
skipped today due to the longer run and the mainsite wod.

WOD
10 rounds for time

10 pullups
10 dips
10 sit ups
10 squats

figured i would just work my way thru this like it was a long strength warm up.
first 5 rounds were good and steady. started to fatigue a little after that. got to the last three and figured i could get 3 more no problem. mind over matter.
all sets unbroken. all pullups unbroken. never came off the bar. form got a little sloppy on the last 2 sets around 8 or so.
dips were good. got some speed going on them after the first 2 rounds. had to find a rhythm.
used the decline sit up bench with feet anchored and the decline about half way. touched behind head and at top every rep.
squats were squats.

17 minutes. +/- on the wall clock.
need to get a stopwatch. hmm. need a lot of things. lol

stormed thru this and was pretty gassed by the end. glad i gutted it out and got it done.

stretched and foam rolled after. behind right shoulder is sore from the cleans. rolled that a bit. heel is much better. we'll see how it does today. definitely related to the stretching or lack there of. interesting.

thursday. hooray.

will be a mainsite rest day tomorrow so will have to get a little creative. probably a CFE wod or something.

peace.