up and out again this am. went to bed early as the long weekend thru off my normal schedule.
little chilly this am but not nearly as cold as yesterday.
foot much better. was brutal last night. iced it down and took some advil, then used a tennis ball to try to work it out a little. guess it helped cause this am it's much better. still not running on it but major improvement.
warm-up
3 rounds
5 walk outs
10 push ups
15 squats
this is a pretty solid opener actually. gets the body ready to move into action fairly well.
plank holds
3 sets of 30 count planks
used these just to finish up the warm up and kill a little time while waiting on a bar. may start to mix in more stability exercises, planks, l-sits etc...
strength work
Press
10x45
6x95
5x115
3-3-3
135
155-2
135-5
the first set was solid. little push at the bottom but solid press out and good form. focused on the hand position and pressing out of the rack. little bit of shoulder flex issue on the right side. gotta check that out.
went up to 155. got the first, failed the second, got the 3rd and had to put the bar down. had to push out of the bottom but got a good press. just couldn't finish that 2nd rep.
dropped the weight down to 135 and figured to rep it out. got 5 good ones.
pretty solid overall. not awesome but solid.
met-con
adapted from the crossfit ignite.
7 rounds
5 pullups
5 dips
7 kettlebell snatches right/left
25 double unders
pull-ups, dips, and snatches were solid the first 3 rounds but my double unders sucked! just couldn't get a good rhythm going. and man it hurts when you hit your foot with the rope in vibrams!
all the pullups, dips, and snatches were unbroken with no rest between and finally in the last couple of rounds i got the double unders under control. was linking 10-15 at a clip. much better. was focusing on pulling my feet up behind on the jump. better. think the mental aspect of my hurt foot was slowing me down. need to practice these...a lot.
may mix that into the warm up tomorrow and thru the rest of the week.
all said roughly 15 minutes. slow on the d/u's killed the time.
little foam rolling and some stretching.
back to the salt mine!
peace
Tuesday, November 30, 2010
Monday, November 29, 2010
Monday 11-29
back up and at it this am. hoorah!
was nice to take a couple days away from the gym. got up this am pumped to get back at it.
warm-up
no run this am. resting the foot.
3 rounds
5 walk outs
10 push ups
15 squats
felt good to get the blood flowing and to stretch out a bit. no issues here. moved thru quick.
Strength.
Deadlift!
10x135
8x185
6x225
3x255
3-3-3
275
295
305
felt great on these. strong thru all sets. probably could have pushed a 4th set up to 315 or so. feeling strong and glad to be back working hard.
met-con
3 pull-ups
5 burpees
7 35# single arm kettlebell swings
9 sit-ups
this was supposed to be a 15min amrap. i took the kettlebell into the back to work on the real pull-up bar and did 15 rounds. no clock back there.
not sure how long it took but felt great to keep moving for a extended period of time. all unbroken with minimal to no rest between exercises. did one arm swings and really worked on getting the bell to move from the hips.
good stuff
little yoga after and then off to the showers and then the office.
foot has tightened up on me again now. need to keep moving on it and keep stretching it out.
peace!!
was nice to take a couple days away from the gym. got up this am pumped to get back at it.
warm-up
no run this am. resting the foot.
3 rounds
5 walk outs
10 push ups
15 squats
felt good to get the blood flowing and to stretch out a bit. no issues here. moved thru quick.
Strength.
Deadlift!
10x135
8x185
6x225
3x255
3-3-3
275
295
305
felt great on these. strong thru all sets. probably could have pushed a 4th set up to 315 or so. feeling strong and glad to be back working hard.
met-con
3 pull-ups
5 burpees
7 35# single arm kettlebell swings
9 sit-ups
this was supposed to be a 15min amrap. i took the kettlebell into the back to work on the real pull-up bar and did 15 rounds. no clock back there.
not sure how long it took but felt great to keep moving for a extended period of time. all unbroken with minimal to no rest between exercises. did one arm swings and really worked on getting the bell to move from the hips.
good stuff
little yoga after and then off to the showers and then the office.
foot has tightened up on me again now. need to keep moving on it and keep stretching it out.
peace!!
Sunday 11-28
more active recovery.
took the kids for a hike up along the ridge by the house. 3.5 miles or so. some good elevation gain. lots of fun.
foot a little banged up after. maybe pushed it a little. wore the frees maybe should have worn something a little more substantial.
back to the grind tomorrow.
took the kids for a hike up along the ridge by the house. 3.5 miles or so. some good elevation gain. lots of fun.
foot a little banged up after. maybe pushed it a little. wore the frees maybe should have worn something a little more substantial.
back to the grind tomorrow.
Friday/Saturday 11-27/28
recovery.
from feasting and letting the foot heal.
rest, ice, compression, elevate, advil.....
took the 2 days just to mellow out and recover. foot better and better each day. think i stressed the muscles and tendons on the top of my foot. just take some time to deal and now reset my running a little to get used to the vibrams.
all good!
from feasting and letting the foot heal.
rest, ice, compression, elevate, advil.....
took the 2 days just to mellow out and recover. foot better and better each day. think i stressed the muscles and tendons on the top of my foot. just take some time to deal and now reset my running a little to get used to the vibrams.
all good!
Thursday 11-25
happy thanksgiving!!
so prior to feasting on bird it was time for the 5 mile turkey trot!
chilly overcast morning. but dry and turned out to be a great day for running.
record number of registrations this year as well.
after getting there early, warming up a little and hanging with some friends it was time to line it up. i found a spot fairly close to what i thought was the front but would later realize i probably should have been further up. gun went off and we proceeded to stand still........... for about 30-40 seconds...
finally over the line and away we go. first mile is traffic and then a decent hill to break things up. felt good and kept my pace steady. passed the 1 mile clock in 8 minutes. raw time, doesn't account for the standing at the start. kept it going thru the rolling 2nd mile and crossed that in 15 and change. up to mile 3 i was kind of hurting. started to get hot. gloves were great off the start but my hands were a little hot and i may have burned a few matches passing people early on. just kept the pace steady and soldiered on. when i crossed the 3 mile mark i checked the time and was making a good pace. just suffer thru. the last 2 miles are fairly flat and quick.
crossed the line in 36:50 raw time.
felt good but a few minutes later my feet were hurting! left foot was beat from running in the vibrams. the free's got me thru the run but i was paying the price.
official time 36:22.
left foot was pretty banged up so took it easy the rest of the day.
happy with the run and the time. great way to spend turkey day am!!
so prior to feasting on bird it was time for the 5 mile turkey trot!
chilly overcast morning. but dry and turned out to be a great day for running.
record number of registrations this year as well.
after getting there early, warming up a little and hanging with some friends it was time to line it up. i found a spot fairly close to what i thought was the front but would later realize i probably should have been further up. gun went off and we proceeded to stand still........... for about 30-40 seconds...
finally over the line and away we go. first mile is traffic and then a decent hill to break things up. felt good and kept my pace steady. passed the 1 mile clock in 8 minutes. raw time, doesn't account for the standing at the start. kept it going thru the rolling 2nd mile and crossed that in 15 and change. up to mile 3 i was kind of hurting. started to get hot. gloves were great off the start but my hands were a little hot and i may have burned a few matches passing people early on. just kept the pace steady and soldiered on. when i crossed the 3 mile mark i checked the time and was making a good pace. just suffer thru. the last 2 miles are fairly flat and quick.
crossed the line in 36:50 raw time.
felt good but a few minutes later my feet were hurting! left foot was beat from running in the vibrams. the free's got me thru the run but i was paying the price.
official time 36:22.
left foot was pretty banged up so took it easy the rest of the day.
happy with the run and the time. great way to spend turkey day am!!
Wednesday, November 24, 2010
Wednesday
paying the price this am for the 1.5 miles in the vibrams. feet are sore.
better after moving around a bit. man this will take a little while to get used to. guess there is a larger curve than i expected. i also pushed this a bit...you know, kind of jumped right in and all...
no run this am.
3 rounds
10 push ups
5 walk outs
10 squats
no biggee just getting into the groove.
good and loose by the end
3 rounds
10 pull ups
15 decline sit ups
used the highest decline setting and touched behind my head each rep. harder than expected actually. all pull ups unbroken and with chest to bar.
Back Squat
10x45
10x135
8x185
6x225
5-5-5
245
265
275
these were to be 75-80-85% sets. i bumped it up a little.
the 275 were heavy and my depth may have been a little short. tried to make sure i got deep but should have set a ball so i had a guide. still good work sets and making progress on these.
5 rounds
10 135# backsquats
10 chest to deck push ups
stormed thru these. the ignite met-con was wallballs and i don't really have the ability to do that in the gym. well could have got creative but..... i was slacking. wanted to reset my squat depth after the 275's and used this little met-con to do it.
didn't time it but moved thru fast. no rest.
stretch
plyo
yoga roll
spent some time on mobility. want to focus more on that and with the turkey trot coming up tomorrow could use a little mob work.
good stuff.
feet were much better after moving around for a bit. no desire to run on them today though. save it for tomorrow.
looks like i will be running in the nike's. going to be cold and can't risk banging up the feet so bad that i can't train the rest of the weekend.
time goal? sub 40. sub 38? we'll see.
fast, light, steady and strong.
peace!
better after moving around a bit. man this will take a little while to get used to. guess there is a larger curve than i expected. i also pushed this a bit...you know, kind of jumped right in and all...
no run this am.
3 rounds
10 push ups
5 walk outs
10 squats
no biggee just getting into the groove.
good and loose by the end
3 rounds
10 pull ups
15 decline sit ups
used the highest decline setting and touched behind my head each rep. harder than expected actually. all pull ups unbroken and with chest to bar.
Back Squat
10x45
10x135
8x185
6x225
5-5-5
245
265
275
these were to be 75-80-85% sets. i bumped it up a little.
the 275 were heavy and my depth may have been a little short. tried to make sure i got deep but should have set a ball so i had a guide. still good work sets and making progress on these.
5 rounds
10 135# backsquats
10 chest to deck push ups
stormed thru these. the ignite met-con was wallballs and i don't really have the ability to do that in the gym. well could have got creative but..... i was slacking. wanted to reset my squat depth after the 275's and used this little met-con to do it.
didn't time it but moved thru fast. no rest.
stretch
plyo
yoga roll
spent some time on mobility. want to focus more on that and with the turkey trot coming up tomorrow could use a little mob work.
good stuff.
feet were much better after moving around for a bit. no desire to run on them today though. save it for tomorrow.
looks like i will be running in the nike's. going to be cold and can't risk banging up the feet so bad that i can't train the rest of the weekend.
time goal? sub 40. sub 38? we'll see.
fast, light, steady and strong.
peace!
Tuesday, November 23, 2010
Tuesday 11-23
up and out into the fog.
weird weather these days.
treadmill
run 1.5
7:45 average pace. started at 8 and worked the speed up a little.
feet felt good to start but began to ache a little at the end. didn't want to push it any further and probably went a little too far.
definitely still getting used to the vibrams. the stride is good, the calves are good now its just my feet that have to catch up.
guess this is what happens after years of walking and running in over supported shoes.
strength warm up
3 rounds
10 pull-ups
15 push-ups
20 squats
all rounds unbroken and minimal rest between rounds. felt good.
strength
Press
10x45
8x75
6x95
5-5-5
115
125
135
115 was good. solid press, good form.
125 was good for the first 3, had a little push on the last 2
135 was heavy but got them repped out with a push off the bottom.
need to work the strict press. getting better though.
no met-con this am. decided to do some mobility instead.
feet definitely banged up. didn't want to risk performance later in the week to get a few box jumps in.
stretch
plyo
yoga
roll
spent a good amount of time in a few yoga poses and working mobility.
foam rolled out the back, shoulders, calves and it bands and hams.
felt good to spend a little extra time working on that.
tuesday. yippee....
peace!
weird weather these days.
treadmill
run 1.5
7:45 average pace. started at 8 and worked the speed up a little.
feet felt good to start but began to ache a little at the end. didn't want to push it any further and probably went a little too far.
definitely still getting used to the vibrams. the stride is good, the calves are good now its just my feet that have to catch up.
guess this is what happens after years of walking and running in over supported shoes.
strength warm up
3 rounds
10 pull-ups
15 push-ups
20 squats
all rounds unbroken and minimal rest between rounds. felt good.
strength
Press
10x45
8x75
6x95
5-5-5
115
125
135
115 was good. solid press, good form.
125 was good for the first 3, had a little push on the last 2
135 was heavy but got them repped out with a push off the bottom.
need to work the strict press. getting better though.
no met-con this am. decided to do some mobility instead.
feet definitely banged up. didn't want to risk performance later in the week to get a few box jumps in.
stretch
plyo
yoga
roll
spent a good amount of time in a few yoga poses and working mobility.
foam rolled out the back, shoulders, calves and it bands and hams.
felt good to spend a little extra time working on that.
tuesday. yippee....
peace!
Monday, November 22, 2010
Monday
back to the grind after a great but what seemed like a short weekend.
no treadmill this am. got the turkey trot on thursday and the feet are a little sore from the hike yesterday in the Vibrams. figured i will get a run in tomorrow.
warm up
3 rounds
5 walk outs
10 push ups
15 squats
used this to loosen up. little stiff this am. maybe coming off the weekend. maybe the hike and yard work yesterday? whatever
strength
Deadlift
10x135
8x185
6x225
3x275
1 deadlift on the minute for 15 minutes
285
these were good. solid reps, good form. probably could have gone heavier. good sign that the strength is progressing along with work capacity.
met-con
3 rounds
15 burpees
20 kbs
25 double unders
7:30 +/-
haven't done double unders in a while. took a few practice reps to get loose. the stiff feet and the vibrams were a interesting combo on the rope. caught a toe with the rope a few times.
definitely out of sync here
all the burpees and the swings were unbroken. used the 35# bell so no issue doing american swings. did the double unders as fast as possible. had to restart a few times.
felt good when they were flowing though.
need to practice these more.
roll
stretch
yoga
work out the kinks.
monday. at least its a short week.
peace.
no treadmill this am. got the turkey trot on thursday and the feet are a little sore from the hike yesterday in the Vibrams. figured i will get a run in tomorrow.
warm up
3 rounds
5 walk outs
10 push ups
15 squats
used this to loosen up. little stiff this am. maybe coming off the weekend. maybe the hike and yard work yesterday? whatever
strength
Deadlift
10x135
8x185
6x225
3x275
1 deadlift on the minute for 15 minutes
285
these were good. solid reps, good form. probably could have gone heavier. good sign that the strength is progressing along with work capacity.
met-con
3 rounds
15 burpees
20 kbs
25 double unders
7:30 +/-
haven't done double unders in a while. took a few practice reps to get loose. the stiff feet and the vibrams were a interesting combo on the rope. caught a toe with the rope a few times.
definitely out of sync here
all the burpees and the swings were unbroken. used the 35# bell so no issue doing american swings. did the double unders as fast as possible. had to restart a few times.
felt good when they were flowing though.
need to practice these more.
roll
stretch
yoga
work out the kinks.
monday. at least its a short week.
peace.
Weekend wrap 11-20/21
weekend wrap up
Saturday had to work in the office till noon. no pre-work workout.
ending up taking the day as a rest day.
went to the movies with the kids. had a blast.
good times.
Sunday
beautiful weather on Sunday.
went for a hike with the boy on a trail up South Mountain. what a hoot. maybe a 3 mile out and back. not 100% sure on the distance. trying to find a good trail map is a little difficult.
ended up doing yard work the rest of the day. got lots done and had a good time.
Saturday had to work in the office till noon. no pre-work workout.
ending up taking the day as a rest day.
went to the movies with the kids. had a blast.
good times.
Sunday
beautiful weather on Sunday.
went for a hike with the boy on a trail up South Mountain. what a hoot. maybe a 3 mile out and back. not 100% sure on the distance. trying to find a good trail map is a little difficult.
ended up doing yard work the rest of the day. got lots done and had a good time.
Friday, November 19, 2010
Friday 11/19
Friday!
TGIF
yeah, well still have to work tomorrow so whatever....
crisp and clear this am.. nice!
treadmill
run 2 miles
15:30
7:45 pace. hopped on and was definitely a little out of sync. took about a 1/4 mile to get loose and get my stride going. realize how much the shoes let you pound when you hop on the treadmill cold. i could have easily just plodded away but the vibrams make you get light and loose faster.
strength warm up
3 rounds
5 walk out
10 push ups
15 squats
walk out are getting a little easier. maybe i am just used to the torture now. they are a good opener and the downward dog finish helps to stretch the feet and calves out.
chest to deck on the push ups
fast, low squats. trying to train the mind/body to rep deep full squats even when fatigued.
no strength today. rest day for that. worked pretty hard this week. good stuff all around.
Met-con
"helen"
3 rounds
run 400m
21 kettlebell swings
12 pull-ups
8 minutes +/-
used the 35# kettlebell but did 1 arm swings since i don't have a heavier one. figured that would help even the playing field a bit.
all swings and pull-ups unbroken! that was pretty sweet. the runs were sub 7 pace. into the 6's and feeling pretty good. fast feet.
thin when we did this back in September at Ignite i was in the upper 9:00 min range. granted i was swinging a heavier bell but still, with one arm swings, to knock that kind of time off is pretty sweet.
definitely happy. feeling good!
so onward to friday. yippee!!
peace!
TGIF
yeah, well still have to work tomorrow so whatever....
crisp and clear this am.. nice!
treadmill
run 2 miles
15:30
7:45 pace. hopped on and was definitely a little out of sync. took about a 1/4 mile to get loose and get my stride going. realize how much the shoes let you pound when you hop on the treadmill cold. i could have easily just plodded away but the vibrams make you get light and loose faster.
strength warm up
3 rounds
5 walk out
10 push ups
15 squats
walk out are getting a little easier. maybe i am just used to the torture now. they are a good opener and the downward dog finish helps to stretch the feet and calves out.
chest to deck on the push ups
fast, low squats. trying to train the mind/body to rep deep full squats even when fatigued.
no strength today. rest day for that. worked pretty hard this week. good stuff all around.
Met-con
"helen"
3 rounds
run 400m
21 kettlebell swings
12 pull-ups
8 minutes +/-
used the 35# kettlebell but did 1 arm swings since i don't have a heavier one. figured that would help even the playing field a bit.
all swings and pull-ups unbroken! that was pretty sweet. the runs were sub 7 pace. into the 6's and feeling pretty good. fast feet.
thin when we did this back in September at Ignite i was in the upper 9:00 min range. granted i was swinging a heavier bell but still, with one arm swings, to knock that kind of time off is pretty sweet.
definitely happy. feeling good!
so onward to friday. yippee!!
peace!
Thursday, November 18, 2010
Thursday 11-18
up and out into the chilly but clear air this am.
feeling pretty good.
treadmill
run 2 miles
15:20
started at 8:00 pace, little better than conversation pace, moved it up as i went along. foot is better. not 100% but getting there. feeling pretty good in the vibrams. pretty much a go to run the turkey trot in them. maybe throw down a longer run on sunday as a final prep.
strength warm-up
5 walk-outs
10 push ups
15 squats
using the walk outs more. not a big fan so will work on them for a little while. they are effective full body openers i will give them that. chest to deck pushups, squats standard.
Powerclean
10x45
8x95
5x135
3x155
1-1-1-1-1-1-1
165
175
185
185-fail
2x155
2x155
165 was good. 175 was good. 185 got a little heavy. got the first one but failed on the 2nd attempt. went back down to work the form and speed on the drive off the floor. 185 is a pr. that's better than bodyweight powerclean! cool.
powersnatch
8x45
8x75
5x95
3x105
3x115
the plan here was to do heavy singles on these as well. but ran out of time so did some some sets of 3 to get the feel of the movement. never got super heavy but tried to get the form better. felt pretty strong on the 115's. still need to work on the snatch more.
stretch
foam roll
running a little behind so had to hustle and hit the showers.
all in all a good way to start to day.
peace
feeling pretty good.
treadmill
run 2 miles
15:20
started at 8:00 pace, little better than conversation pace, moved it up as i went along. foot is better. not 100% but getting there. feeling pretty good in the vibrams. pretty much a go to run the turkey trot in them. maybe throw down a longer run on sunday as a final prep.
strength warm-up
5 walk-outs
10 push ups
15 squats
using the walk outs more. not a big fan so will work on them for a little while. they are effective full body openers i will give them that. chest to deck pushups, squats standard.
Powerclean
10x45
8x95
5x135
3x155
1-1-1-1-1-1-1
165
175
185
185-fail
2x155
2x155
165 was good. 175 was good. 185 got a little heavy. got the first one but failed on the 2nd attempt. went back down to work the form and speed on the drive off the floor. 185 is a pr. that's better than bodyweight powerclean! cool.
powersnatch
8x45
8x75
5x95
3x105
3x115
the plan here was to do heavy singles on these as well. but ran out of time so did some some sets of 3 to get the feel of the movement. never got super heavy but tried to get the form better. felt pretty strong on the 115's. still need to work on the snatch more.
stretch
foam roll
running a little behind so had to hustle and hit the showers.
all in all a good way to start to day.
peace
Wednesday, November 17, 2010
Wednesday 11-17
ah wednesday. half way there? well maybe.
still rainy but warmer. nice.
treadmill
back at it today. foot better so figured see what it felt like.
run 1.5 miles
7:45 pace. started at 8 and worked the kinks out and then sped it up a bit. didn't want to push to much but wanted to get a feel for the foot. much better. shortened my stride and increased my cadence and it felt great. little sore but no big deal.
strength warm up
3 rounds
5 walk-outs
5 yoga push ups
these were good mobility/strength warm up exercises. the walk outs are great for getting the kinks out and the yoga pushups really work the whole body. good stuff
strength
back squats
10x45
10x135
8x185
5x225
3x245
1-1-1
265
275
295
had the option this am to do 3x3 or 3x1. went 3x1 to see where the max range is. 295 was good. heavy, full depth. form started to get a little hinky otherwise i might have thrown a few more reps in there to see how much i can push. 300 shouldn't be an issue. looking to get into the 300' prior to the new year. 325? maybe get my real squat up to where my crappy form squat was.
happy with this for now.
met-con
3 rounds
run 400m
50 air squats
8 minutes? used the wall clock so not super accurate.
runs were sub 7:00 pace
all squats unbroken
kicked the pace up on the last run and felt good. definitely feeling it in the legs on the last set of squats.
the runs were good. fast feet, shorter stride, felt good.
foot is ok now. little stiff, little sore. maybe 80%
should be cool for the turkey trot next week.
good wednesday am!
peace!
still rainy but warmer. nice.
treadmill
back at it today. foot better so figured see what it felt like.
run 1.5 miles
7:45 pace. started at 8 and worked the kinks out and then sped it up a bit. didn't want to push to much but wanted to get a feel for the foot. much better. shortened my stride and increased my cadence and it felt great. little sore but no big deal.
strength warm up
3 rounds
5 walk-outs
5 yoga push ups
these were good mobility/strength warm up exercises. the walk outs are great for getting the kinks out and the yoga pushups really work the whole body. good stuff
strength
back squats
10x45
10x135
8x185
5x225
3x245
1-1-1
265
275
295
had the option this am to do 3x3 or 3x1. went 3x1 to see where the max range is. 295 was good. heavy, full depth. form started to get a little hinky otherwise i might have thrown a few more reps in there to see how much i can push. 300 shouldn't be an issue. looking to get into the 300' prior to the new year. 325? maybe get my real squat up to where my crappy form squat was.
happy with this for now.
met-con
3 rounds
run 400m
50 air squats
8 minutes? used the wall clock so not super accurate.
runs were sub 7:00 pace
all squats unbroken
kicked the pace up on the last run and felt good. definitely feeling it in the legs on the last set of squats.
the runs were good. fast feet, shorter stride, felt good.
foot is ok now. little stiff, little sore. maybe 80%
should be cool for the turkey trot next week.
good wednesday am!
peace!
Tuesday, November 16, 2010
Tuesday 11-16
up early to the rain pounding the roof. yuck.
no run today as the foot is much better but not 100% and want to be able to run the turkey trot next week so am taking it day by day.
warm up
20 burpees
5 walk-outs
20 burpees
5 walk out
sampson stretch
3 rounds
10 pull-ups
15 push ups
20 squats
not running a few miles in the am opens up the door for all sorts of new stuff pre-strength work. this was a good mix. the burpees were well burpees. the walk outs help to stretch out the body but are also a great stabilization exercise.
changed up the usual cindy-ish warm up. felt good to get a few longer sets in.
strength
Press
10x45
8x65
6x95
3-3-3
115
135
155(2)
115 was good and solid. 135 took a little push to get started but repped out the 3. 155 was heavy. used a push drive to get it going and got 2, couldn't lock out the 3rd rep.
not bad. definitely still my weak link. have to work on this.
been following the Crossfit Ignite programing but the met-con today would have required all sorts of subs due to muscle-ups, handstand push ups, and heavy swings so i decided to come up with a little something on my own.
met-con
50- kbs 35#
10- pull-ups
40- kbs
10- pull-ups
30- kbs
10- pull-ups
20- kbs
10- pull-ups
10- kbs
10- pull-ups
not timed. no clock in the back. all swings unbroken. first 3 sets of pull-ups were unbroken and tried to get chest to bar. last 2 sets were 6/4.
good deal here. definitely a mental battle to not put down the bell. keep swinging. grip was going, shoulders going, but keep swinging. lose to much time if you put it down and walk away. take a few seconds to get on the bar and then go.
stretch
yoga/plyo
roll
little yoga work and plyo. geting my mobility on.
rolled out the calves and really worked the crap out of them. little glued down from running in the vibrams i would assume. found a new way to really work them and it was painfully awesome...
peace!!
no run today as the foot is much better but not 100% and want to be able to run the turkey trot next week so am taking it day by day.
warm up
20 burpees
5 walk-outs
20 burpees
5 walk out
sampson stretch
3 rounds
10 pull-ups
15 push ups
20 squats
not running a few miles in the am opens up the door for all sorts of new stuff pre-strength work. this was a good mix. the burpees were well burpees. the walk outs help to stretch out the body but are also a great stabilization exercise.
changed up the usual cindy-ish warm up. felt good to get a few longer sets in.
strength
Press
10x45
8x65
6x95
3-3-3
115
135
155(2)
115 was good and solid. 135 took a little push to get started but repped out the 3. 155 was heavy. used a push drive to get it going and got 2, couldn't lock out the 3rd rep.
not bad. definitely still my weak link. have to work on this.
been following the Crossfit Ignite programing but the met-con today would have required all sorts of subs due to muscle-ups, handstand push ups, and heavy swings so i decided to come up with a little something on my own.
met-con
50- kbs 35#
10- pull-ups
40- kbs
10- pull-ups
30- kbs
10- pull-ups
20- kbs
10- pull-ups
10- kbs
10- pull-ups
not timed. no clock in the back. all swings unbroken. first 3 sets of pull-ups were unbroken and tried to get chest to bar. last 2 sets were 6/4.
good deal here. definitely a mental battle to not put down the bell. keep swinging. grip was going, shoulders going, but keep swinging. lose to much time if you put it down and walk away. take a few seconds to get on the bar and then go.
stretch
yoga/plyo
roll
little yoga work and plyo. geting my mobility on.
rolled out the calves and really worked the crap out of them. little glued down from running in the vibrams i would assume. found a new way to really work them and it was painfully awesome...
peace!!
Monday, November 15, 2010
MOnday 11-15
start the week with deadlifts!! oh yeah.
no run this am as i am still letting the foot mend. should be good to go by tomorrow. little sore still and if i step wrong it lets me know its still there.
warm up
40 squats
30 push ups
30 squats
20 push ups
sampson stretch
deadlifts
10x45
10x135
8x185
6x205
3x225
3-3-3
70%-80%-90% of 1 rep max
255
275
295
these were approx % of 1 rep max. all these felt strong and had good form. probably could have worked a little higher. may need to retest 1 rep max deadlft soon. thinking 340/350 should be attainable. all in all a great way to start a monday!
met-con
15min amrap
7- 155# deadlift
10- sit-ups
16 rounds
the deads were to be 60% of max 3 rep max. i miscalculated slightly. should have been a little heavier. oops. maybe 175? oh well
all sets were unbroken with no rest between sets. finish deads, do situps and so on. 16 rounds was good work. felt strong all the way thru.
stretch
foam roll.
good stuff this am. good stuff.
peace!
no run this am as i am still letting the foot mend. should be good to go by tomorrow. little sore still and if i step wrong it lets me know its still there.
warm up
40 squats
30 push ups
30 squats
20 push ups
sampson stretch
deadlifts
10x45
10x135
8x185
6x205
3x225
3-3-3
70%-80%-90% of 1 rep max
255
275
295
these were approx % of 1 rep max. all these felt strong and had good form. probably could have worked a little higher. may need to retest 1 rep max deadlft soon. thinking 340/350 should be attainable. all in all a great way to start a monday!
met-con
15min amrap
7- 155# deadlift
10- sit-ups
16 rounds
the deads were to be 60% of max 3 rep max. i miscalculated slightly. should have been a little heavier. oops. maybe 175? oh well
all sets were unbroken with no rest between sets. finish deads, do situps and so on. 16 rounds was good work. felt strong all the way thru.
stretch
foam roll.
good stuff this am. good stuff.
peace!
Weekend wrap 11-13/14
beautiful weekend. perfect weather.
strapped on the vibrams and went out for just under 4 miles of roads and trails.
twisted my foot a little weird on the trail and i think maybe pulled a muscle on the top of my foot.
finished the run, was a little tired and off my game and the foot was bothering me.
stretched it out and limped on it the rest of the day.
ice, advil, and more ice.
sunday.
rest day.
got some stuff done around home and just chilled. rested the foot and by the afternoon it was 100 percent better. little more ice and some advil and we were good to go.
watched some football and had a lazy afternoon.
just what the doctor ordered.
strapped on the vibrams and went out for just under 4 miles of roads and trails.
twisted my foot a little weird on the trail and i think maybe pulled a muscle on the top of my foot.
finished the run, was a little tired and off my game and the foot was bothering me.
stretched it out and limped on it the rest of the day.
ice, advil, and more ice.
sunday.
rest day.
got some stuff done around home and just chilled. rested the foot and by the afternoon it was 100 percent better. little more ice and some advil and we were good to go.
watched some football and had a lazy afternoon.
just what the doctor ordered.
Friday, November 12, 2010
Friday 11-12
TGIF
woke up with a sore and dry throat at about 2 am. argh. little aqua and back to sleep. up again before the alarm and rolled over. waited for the alarm to start my day. throat a little better when i got up but still scratchy.
treadmill
run 2 miles
14:50
really getting the groove of the vibrams now. felt much more natural and the calves aren't begging for mercy. seem to be shaking it out. feet still adjusting a little. got some rub marks and calluses developing but that seems only natural.
looking like the turkey trot in the VFF might be a reality.
strength
turkish get ups
did these with dumbell's as the kettle bells are not heavy enough
35
45
55
65
35 and 45 were pretty much warm up. 55 felt a little heavy on the left side. 65 was pushing it. got both. think i have 70/75/80 in me but wanted to move on to the met con. have to start a little heavier and move up more.
really digging this movement. incredible.
met-con
5 rounds
7- 135# push press
7- 24" box jump
15- kettlebell swings 35#
10- chest to deck push ups
this was a beast! the push press was heavy and hard. rx'd weight on the swings was 53 but used the heaviest i had and added 5 reps. jumps and push ups were just a matter of fighting thru the fatigue.
after the 3rd round i was finished. mentally done. didn't think i had 2 more rounds in me.
got back to the bar, cleaned it up and pushed out 5, put the bar down, got back under, cleaned and pushed out 2, moved on to the jumps... last round was the same.
fought thru a major mental wall this am. felt awesome to want with all of everything to quit but push on and finish and finish pretty strong.
amazing. very pleased with that part of my performance.
13 minutes on the wall clock +/-
foam roll
stretch
off to the shower. cashed out.
TGIF!
looking like a super weekend ahead!! going to get out and play in the vff's!
woke up with a sore and dry throat at about 2 am. argh. little aqua and back to sleep. up again before the alarm and rolled over. waited for the alarm to start my day. throat a little better when i got up but still scratchy.
treadmill
run 2 miles
14:50
really getting the groove of the vibrams now. felt much more natural and the calves aren't begging for mercy. seem to be shaking it out. feet still adjusting a little. got some rub marks and calluses developing but that seems only natural.
looking like the turkey trot in the VFF might be a reality.
strength
turkish get ups
did these with dumbell's as the kettle bells are not heavy enough
35
45
55
65
35 and 45 were pretty much warm up. 55 felt a little heavy on the left side. 65 was pushing it. got both. think i have 70/75/80 in me but wanted to move on to the met con. have to start a little heavier and move up more.
really digging this movement. incredible.
met-con
5 rounds
7- 135# push press
7- 24" box jump
15- kettlebell swings 35#
10- chest to deck push ups
this was a beast! the push press was heavy and hard. rx'd weight on the swings was 53 but used the heaviest i had and added 5 reps. jumps and push ups were just a matter of fighting thru the fatigue.
after the 3rd round i was finished. mentally done. didn't think i had 2 more rounds in me.
got back to the bar, cleaned it up and pushed out 5, put the bar down, got back under, cleaned and pushed out 2, moved on to the jumps... last round was the same.
fought thru a major mental wall this am. felt awesome to want with all of everything to quit but push on and finish and finish pretty strong.
amazing. very pleased with that part of my performance.
13 minutes on the wall clock +/-
foam roll
stretch
off to the shower. cashed out.
TGIF!
looking like a super weekend ahead!! going to get out and play in the vff's!
Thursday, November 11, 2010
Thursday 11-11
11-11
up and out on time today! yeah. no alarm malfunction!
treadmill
run 2 miles
15:02
started at a 7:40 pace to get warm and get into my stride. feeling good in the VFF's.
stepped up the pace after an little and kept working it up. finished the last 400 or so sub 7
calves still a little tight but much better.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
skill work
squats and box jumps
warmed up with a couple 20" and 24" jumps
got out the 30" box and started in
10x135 back squats 3x30" box jump
8x185 back squat 3x30+1 plate box jump
5x225 back squat 3x30+2 plates box jump
3x245 back squats 2x30+3 plates
the 30+3 plates got in my head a little. missed the first. stuck the second and the third was a little sloppy. figured that was a good place to stop and move on to the met con.
met-con
5 rounds
5- 225# back squat
20- 35# kbs
10- 45# overhead walking lunge
10:00+/- on the wall clock.
this was edited from the crossfit ignite site. don't have a heavy kettlebell so i doubled the reps and added 2 squats
this was a beast of a met-con but perfect! great mix of heavy skill, speed and endurance.
need heavier bells!! argh.
stretched
foam rolled
hit the showers.
happy Veterans Day! remember what these guys and gals have given up so that we don't have to!!
up and out on time today! yeah. no alarm malfunction!
treadmill
run 2 miles
15:02
started at a 7:40 pace to get warm and get into my stride. feeling good in the VFF's.
stepped up the pace after an little and kept working it up. finished the last 400 or so sub 7
calves still a little tight but much better.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
skill work
squats and box jumps
warmed up with a couple 20" and 24" jumps
got out the 30" box and started in
10x135 back squats 3x30" box jump
8x185 back squat 3x30+1 plate box jump
5x225 back squat 3x30+2 plates box jump
3x245 back squats 2x30+3 plates
the 30+3 plates got in my head a little. missed the first. stuck the second and the third was a little sloppy. figured that was a good place to stop and move on to the met con.
met-con
5 rounds
5- 225# back squat
20- 35# kbs
10- 45# overhead walking lunge
10:00+/- on the wall clock.
this was edited from the crossfit ignite site. don't have a heavy kettlebell so i doubled the reps and added 2 squats
this was a beast of a met-con but perfect! great mix of heavy skill, speed and endurance.
need heavier bells!! argh.
stretched
foam rolled
hit the showers.
happy Veterans Day! remember what these guys and gals have given up so that we don't have to!!
Wednesday, November 10, 2010
Wednesday 11-10
rest day
oops.
alarm didn't go off. rolled over, looked at the clock and was like.......oops!
jump in the shower and out the door.
argh.
oh well. deserved rest today anyway. home late last night so could use the extra hour plus.
calves a little sore still. rolled them out last night and that helped a lot. hams a little stiff this am. no biggee.
back at it tomorrow.
peace!!
oops.
alarm didn't go off. rolled over, looked at the clock and was like.......oops!
jump in the shower and out the door.
argh.
oh well. deserved rest today anyway. home late last night so could use the extra hour plus.
calves a little sore still. rolled them out last night and that helped a lot. hams a little stiff this am. no biggee.
back at it tomorrow.
peace!!
Tuesday, November 9, 2010
Tuesday 11-9
still cold, still dark in the early am.
but i was up a little early for whatever reason. hmm.
treadmill
run 2 miles
7:30 pace
calves sore but getting used to the forefoot strike in the vibrams. think the nike free's helped to strengthen the feet but the vibrams take it to another level.
besides the calves being a little sore and tight the pace was good. probably should have shortened sunday's run a little but well i'm just dumb like that.
strength warm up
3 rounds
10 45# romanian deadlifts
10 squats
10 push ups
just an opened to get the back an hips warmed up.
deadlifts
10x135
10x225
6x255
3-3-3-3-3
275
295
305
310
295
these felt pretty good. took a little longer than i wanted to get thru the sets. vibrams were very cool on these. felt planted to the floor and was able to drive up thru the heels. will be interesting to see on squats
310 was solid. little slow but up off the floor and solid thru 3 good pulls.
went back to 295 for the last one. was pretty blown out by that point.
no met-con today. boo.
just ran out of time.
little stretch and then off to the showers.
tuesday! yeah.
but i was up a little early for whatever reason. hmm.
treadmill
run 2 miles
7:30 pace
calves sore but getting used to the forefoot strike in the vibrams. think the nike free's helped to strengthen the feet but the vibrams take it to another level.
besides the calves being a little sore and tight the pace was good. probably should have shortened sunday's run a little but well i'm just dumb like that.
strength warm up
3 rounds
10 45# romanian deadlifts
10 squats
10 push ups
just an opened to get the back an hips warmed up.
deadlifts
10x135
10x225
6x255
3-3-3-3-3
275
295
305
310
295
these felt pretty good. took a little longer than i wanted to get thru the sets. vibrams were very cool on these. felt planted to the floor and was able to drive up thru the heels. will be interesting to see on squats
310 was solid. little slow but up off the floor and solid thru 3 good pulls.
went back to 295 for the last one. was pretty blown out by that point.
no met-con today. boo.
just ran out of time.
little stretch and then off to the showers.
tuesday! yeah.
Monday, November 8, 2010
Monday
up and out in the blowing cold wind. yikes.
calves a little tight this am from yesterday's run in the vff's. to be expected. heel feels good. it was a little tender last night. maybe from some of the yard work as well. all good this am.
treadmill
run 2 miles
easy pace. 8:30. focused on stride and getting the feel of the five fingers.
got a little blister on my right foot. think something got in my shoe and rubbed my foot. no big deal. over all stayed up on the balls of my feet and tried to be light and springy. seemed to help. pace was good and easy. very maintainable. not sure what yesterday's pace was but probably much higher.
will take a crack at a true 7:30ish run tomorrow.
figure by the end of the week should be used to the vff. calves feeling it.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
just an opener. hips a little tight. better after the first round.
pulls and pushs no big deal
skill work
hang power clean
5x95
15 knees to elbows
5x115
15 knees to elbows
5x125
15 knees to elbows
these were a little lite. should have done maybe 2 more rounds and worked up to 145 or so. oh well.
the knees to elbows were cool. did them strict on a pull up rack that didn't allow for a kip.
met-con
3 rounds
15 95# hang power clean
15 burpees
5 minutes +/- on the wall clock. probably a little less time wise. need a timer..... ok going to pick one up asap.
these felt good. first 2 rounds unbroken and fast on the hpc. the third round was 10 and 5. all burpees unbroken and fairly quick. still hate burpees but getting better at them. thanks ignite!
stretch
foam roll
plyo
rolled out the calves good. back too.
happy monday!!
calves a little tight this am from yesterday's run in the vff's. to be expected. heel feels good. it was a little tender last night. maybe from some of the yard work as well. all good this am.
treadmill
run 2 miles
easy pace. 8:30. focused on stride and getting the feel of the five fingers.
got a little blister on my right foot. think something got in my shoe and rubbed my foot. no big deal. over all stayed up on the balls of my feet and tried to be light and springy. seemed to help. pace was good and easy. very maintainable. not sure what yesterday's pace was but probably much higher.
will take a crack at a true 7:30ish run tomorrow.
figure by the end of the week should be used to the vff. calves feeling it.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
just an opener. hips a little tight. better after the first round.
pulls and pushs no big deal
skill work
hang power clean
5x95
15 knees to elbows
5x115
15 knees to elbows
5x125
15 knees to elbows
these were a little lite. should have done maybe 2 more rounds and worked up to 145 or so. oh well.
the knees to elbows were cool. did them strict on a pull up rack that didn't allow for a kip.
met-con
3 rounds
15 95# hang power clean
15 burpees
5 minutes +/- on the wall clock. probably a little less time wise. need a timer..... ok going to pick one up asap.
these felt good. first 2 rounds unbroken and fast on the hpc. the third round was 10 and 5. all burpees unbroken and fairly quick. still hate burpees but getting better at them. thanks ignite!
stretch
foam roll
plyo
rolled out the calves good. back too.
happy monday!!
Weekend wrap 11-6/7
Saturday.
rest day. feeling the walking lunges with the plate.
went out with the boy to do a little exploring and pick up a few items. ended up grabbing a pair of vibram five finger kso's.
had been eying up the bikila but they didn't have my size so i tried on the flows and dug them. wore them around a bit to get the feel for them. liking them a lot.
will get a run in and start to use them at the gym. review pending...
Sunday
well got a run in the vibrams. everything i read said to start off easy. mile maybe less. yeah well it was such a nice day and all....
i ran 3.75 on a loop around the neighborhood. mix of pavement, grass, etc. felt pretty awesome. took a little while to get used to them and i think i was over thinking my stride. once i just settled in it was much easier. did a few hill repeats on the loop and felt good going up. coming down tried to stay on the balls of my feet to lessen any heel strike and it felt pretty good.
calves definitely feeling it after the run. little tight.
all in all very cool!!
got out and mowed the lawn to suck up some leaves and then ran the leaf blower for a while. good stuff. got the front done. until tomorrow i'm sure more will come down.. argh.
happy fall!
watched the marathon. not sure i want to run a full marathon. we'll see.
peace! beautiful weekend!
rest day. feeling the walking lunges with the plate.
went out with the boy to do a little exploring and pick up a few items. ended up grabbing a pair of vibram five finger kso's.
had been eying up the bikila but they didn't have my size so i tried on the flows and dug them. wore them around a bit to get the feel for them. liking them a lot.
will get a run in and start to use them at the gym. review pending...
Sunday
well got a run in the vibrams. everything i read said to start off easy. mile maybe less. yeah well it was such a nice day and all....
i ran 3.75 on a loop around the neighborhood. mix of pavement, grass, etc. felt pretty awesome. took a little while to get used to them and i think i was over thinking my stride. once i just settled in it was much easier. did a few hill repeats on the loop and felt good going up. coming down tried to stay on the balls of my feet to lessen any heel strike and it felt pretty good.
calves definitely feeling it after the run. little tight.
all in all very cool!!
got out and mowed the lawn to suck up some leaves and then ran the leaf blower for a while. good stuff. got the front done. until tomorrow i'm sure more will come down.. argh.
happy fall!
watched the marathon. not sure i want to run a full marathon. we'll see.
peace! beautiful weekend!
Friday, November 5, 2010
Friday 11-5
more rain. still cold. yuck.
well rain supposed to stop later so maybe it will be dry enough to do some leaves this weekend. yardwork for time!
up a little late this am so running a few minutes behind.
treadmill
run 1.5
7:30 pace
just a opener. good steady tempo run.
sampson stretch and hip mobility drills
tried to open up the hips and hams as i knew what was coming for them....
met-con
50m walking lunge w/45 plate over head
10 push ups
10 sit-ups
50m w/l
20 p/u
20 s/u
50m w/l
30 p/u
30 s/u
50m w/l
40 p/u
40 s/u
50m w/l
50 p/u
50 s/u
yoozah! this is one that doesn't look to bad on papaer till you get the plate over head and halfway thru the lunges and realize yikes! this tuned into a smoker quick. the push ups and sit-ups were cool but i hate walking lunges.
24 minutes give or take on the wall clock.
little stretch
foam roll
some plyo/yoga to hopefully prevent the locked up hams tomorrow.
looking to get outside for a wod tomorrow. we'll see. maybe hit the park with the weight vest.
TGIF!!
peace
well rain supposed to stop later so maybe it will be dry enough to do some leaves this weekend. yardwork for time!
up a little late this am so running a few minutes behind.
treadmill
run 1.5
7:30 pace
just a opener. good steady tempo run.
sampson stretch and hip mobility drills
tried to open up the hips and hams as i knew what was coming for them....
met-con
50m walking lunge w/45 plate over head
10 push ups
10 sit-ups
50m w/l
20 p/u
20 s/u
50m w/l
30 p/u
30 s/u
50m w/l
40 p/u
40 s/u
50m w/l
50 p/u
50 s/u
yoozah! this is one that doesn't look to bad on papaer till you get the plate over head and halfway thru the lunges and realize yikes! this tuned into a smoker quick. the push ups and sit-ups were cool but i hate walking lunges.
24 minutes give or take on the wall clock.
little stretch
foam roll
some plyo/yoga to hopefully prevent the locked up hams tomorrow.
looking to get outside for a wod tomorrow. we'll see. maybe hit the park with the weight vest.
TGIF!!
peace
Thursday, November 4, 2010
Thursday 11-4
chilly, rainy, yeah!
so little sluggish rolling over today. but got up and got going....
treadmill
run 1.5
7:30 pace. nice and steady state to get moving.
warm up
50 squats
40 kbs
30 45# thrusters
20 pushups
10 pullups
used this to get ready for what was to come. yikes.
FRAN!
21-15-9
95# thruster
pull-ups
3-2-1-go! yeah i wasn't super psyched for this... just saying.. its a nasty workout.
went at it today without a clock. focused on the movement and being fluid and consistent. mission accomplished. 1st round unbroken on the thrusters and the pullups. the 15 was 10/5 on thrusters and 10/5 on pullups, the 9 was unbroken thrusters but 5/4 pullups only cause i lost my rhythm and had to get off the bar to reset.
no time as that wasn't the goal. took a few seconds between rounds and a couple seconds under the pull ups bar. moved thru pretty quick and kept it solid. definitely kicked my ass but i was feelign much stronger than the last time this came up so that goes to show we are moving in the right direction.
stretch
roll
plyo
little stiff/sore in the shoulders today. imagine it will be similar tomorrow so i tried to roll them out well.
rainy thursday! yippee!
peace
so little sluggish rolling over today. but got up and got going....
treadmill
run 1.5
7:30 pace. nice and steady state to get moving.
warm up
50 squats
40 kbs
30 45# thrusters
20 pushups
10 pullups
used this to get ready for what was to come. yikes.
FRAN!
21-15-9
95# thruster
pull-ups
3-2-1-go! yeah i wasn't super psyched for this... just saying.. its a nasty workout.
went at it today without a clock. focused on the movement and being fluid and consistent. mission accomplished. 1st round unbroken on the thrusters and the pullups. the 15 was 10/5 on thrusters and 10/5 on pullups, the 9 was unbroken thrusters but 5/4 pullups only cause i lost my rhythm and had to get off the bar to reset.
no time as that wasn't the goal. took a few seconds between rounds and a couple seconds under the pull ups bar. moved thru pretty quick and kept it solid. definitely kicked my ass but i was feelign much stronger than the last time this came up so that goes to show we are moving in the right direction.
stretch
roll
plyo
little stiff/sore in the shoulders today. imagine it will be similar tomorrow so i tried to roll them out well.
rainy thursday! yippee!
peace
Wednesday, November 3, 2010
Wednesday 11-3
hump day.
chilly chilly again. up and out into the cold air. brr.
treadmill.
run 5k
stepped on and felt ok. 7:30 pace.
got about 1.5 in and figured i would push the pace a little and kick it to 5k
22:40
7:15 pace. good stuff. felt good after.
barbell complex warm up
5x45
5x95
used these to get loose after the run and prep for the met-con
met-con
5-4-3-2-1
3 x pull-ups
3 x push ups
115# barbell complex
untimed.
the actual wod called for muscle ups but i subbed the 3 to 1 pull ups and push ups
all pull ups and push ups were unbroken.
barbell complex was good but 115 seemed heavy then i thought it would be and definitely a gasser.
stretch
little yoga action to open up the back and hips.
rolled out the hips and shoulders on a softball. trying to get a little release going. shoulders need it. felt it pressing the bar on the complex.
wednesday. hurray. looking at another busy day.
peace!
chilly chilly again. up and out into the cold air. brr.
treadmill.
run 5k
stepped on and felt ok. 7:30 pace.
got about 1.5 in and figured i would push the pace a little and kick it to 5k
22:40
7:15 pace. good stuff. felt good after.
barbell complex warm up
5x45
5x95
used these to get loose after the run and prep for the met-con
met-con
5-4-3-2-1
3 x pull-ups
3 x push ups
115# barbell complex
untimed.
the actual wod called for muscle ups but i subbed the 3 to 1 pull ups and push ups
all pull ups and push ups were unbroken.
barbell complex was good but 115 seemed heavy then i thought it would be and definitely a gasser.
stretch
little yoga action to open up the back and hips.
rolled out the hips and shoulders on a softball. trying to get a little release going. shoulders need it. felt it pressing the bar on the complex.
wednesday. hurray. looking at another busy day.
peace!
Tuesday, November 2, 2010
Tuesday 11-2
back in the swing this am. up early and out into the really chilly air. no pretend cool anymore it was 31. brrr
but was up before the alarm and felt pretty good so out we go.
treadmill
run 2 miles
7:30 pace. felt good. little stiff in the knees this am. not sure whats up with that. maybe just from a few days off. by the 1.5 mark i was comfortable and could have kept that pace up.
skill/strength work
snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squat
2 snatches
45
75
95
115
115
the 95,115,115 were the work sets. felt pretty good. tried to keep the bar in close to the body and power thru. hang power snatches are still a little awkward for me when it gets a little heavy. 95 was a breeze. 115 was a little more involved. felt good to move the bar well though at that weight. would like to work heavier but no bumpers and wanted to move on to the chipper!
met/con
chipper!
w/40# vest
run 800m
60 push ups
50 jump squat
run 400m
30 kettlebell swings
20 pull ups
10 minutes +/- on the wall clock.
ran the 800 at 8:00 pace with the vest, push ups were 30/10/10/5/5, squat jumps were 25/25, ran the 400m at a 7:40 pace, swings were unbroken, pullups were 10/5/5
not bad. felt pretty good even with the vest on. glad i chose to man up and do it with the vest.
roll
stretch
off to the office.
yippee!!
peace!
but was up before the alarm and felt pretty good so out we go.
treadmill
run 2 miles
7:30 pace. felt good. little stiff in the knees this am. not sure whats up with that. maybe just from a few days off. by the 1.5 mark i was comfortable and could have kept that pace up.
skill/strength work
snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squat
2 snatches
45
75
95
115
115
the 95,115,115 were the work sets. felt pretty good. tried to keep the bar in close to the body and power thru. hang power snatches are still a little awkward for me when it gets a little heavy. 95 was a breeze. 115 was a little more involved. felt good to move the bar well though at that weight. would like to work heavier but no bumpers and wanted to move on to the chipper!
met/con
chipper!
w/40# vest
run 800m
60 push ups
50 jump squat
run 400m
30 kettlebell swings
20 pull ups
10 minutes +/- on the wall clock.
ran the 800 at 8:00 pace with the vest, push ups were 30/10/10/5/5, squat jumps were 25/25, ran the 400m at a 7:40 pace, swings were unbroken, pullups were 10/5/5
not bad. felt pretty good even with the vest on. glad i chose to man up and do it with the vest.
roll
stretch
off to the office.
yippee!!
peace!
Monday, November 1, 2010
Monday 11/1
damn, November already? yikes...
busy weekend from Friday night on.
had cub scout campfire and camp out Friday night into Saturday.
had a b-day party for my dad saturday night. stuck to my paleo routine!
had a big halloween party yesterday.
took this am off. rolled over and got an extra hour. no biggee. felt i could use the extra sleep after a busy weekend.
will be back at it tomorrow.
peace!
busy weekend from Friday night on.
had cub scout campfire and camp out Friday night into Saturday.
had a b-day party for my dad saturday night. stuck to my paleo routine!
had a big halloween party yesterday.
took this am off. rolled over and got an extra hour. no biggee. felt i could use the extra sleep after a busy weekend.
will be back at it tomorrow.
peace!
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