Thursday 12-15-11

back in the north land.
got back from Charlotte yesterday and spent the late afternoon catching up at work! sweet!
went to bed early and caught a couple extra hours this am.
back in the groove tomorrow.

Monday 12-12-11

Monday. Yippee!
up and out a little late into the chilly am! brrrrrrrr. would have been nice to roll over but had to get some work done. going to be out of town for a couple days for work so most likely wont have access to a facility.

warm up
3 rounds
run 800m
10-pull ups
20-push ups
30-squats
-digging this little change of pace on the warm up. its definitely a fun change.

squat
8-135
6-185
3-3-3+
215
245
275-5 6-fail
-worked up to sets of 3. 215 was solid. 245 good. wanted to get some good reps at 275 as last week i felt i suffered a little and wasn't happy with the result. got 4 solid good reps. 5 was a little heavy and 6 i got stuck in the bottom. couldn't push thru. solid work regardless.

BBB protocol
5x10 @ 175
-worked thru these fairly quickly. good solid deep reps. worked form and drive out of the hole.

Bench
10-135
3-3-3+
165
195
215-10
-got 10 solid reps at 215. felt good. little heavy on the last 2 but otherwise moved it well. not bad for adding it on to the end of a squat workout. figured i would get this in as i have a super early flight tomorrow and won't be able to hit the gym.

BBB
3x10 @ 135
-just pushed these out as a finisher.

not time for plyo. will try to hit the foam roller tonite.

Friday 12-9-11

TGIF!
been a long week... glad its almost over.
up and out into the chilly air!

warm-up
3 rounds
run 800m
10-pull ups
20-push ups
30-squats
-again mixed it up a little and like the new format. may stick with this for a little while. maybe mix in some different body weight stuff.

Press
10-45
8-75
6-95
5-5-5+
115
135
150-8
-felt pretty good pressing today. nice change as lately its been a goat of mine. got 7 solid reps. failed 8, reset and got an 8th. good stuff.

Met-con
5 rounds
9-push press 95#
15-24" box jumps
21-kettlebell swings
-17:00 +/- on the wall clock.
-good effort. great finisher. tough in the 3rd and 4th round. may need to start doing more 5 round met-cons to build more endurance across greater time domains. maybe look back into the seal fit met-cons.

plyo
foam roll
-worked out the kinks and cooled down a little.
-good days work and happy to have gotten it in.

Thursday 12-8-11

Thursday. almost rolled over but up and out.

warm up
4 rounds
run 400m
10-pull-ups
10-push ups
10-squats

3 rounds
10-hip extensions
sampson stretch
-switched it up a little this am to add some variety. worked thru the first 4 rounds pretty quick.
-used the hip extensions and sampson to get loose for the deadlifts to come.

Deadlift
10-135
6-185
5-5-5+
205
230
260-15
-15 solid reps at 260. good form and felt good. did i have any more in the tank? not sure. feeling solid. been a rough week back and little sore so happy with the numbers.

Met-con
run 400m
21-deadlifts 155
21- kettlebell swings
run 400m
15-deadlifts
15-kettlebell swings
run 400m
9-deadlifts
9-kettlebell swings
11:20+/-
-solid effort. good stuff. smoked after this.

plyo/yoga
foam roll

-for a day that i would have liked to roll over i got up and got it done. sometimes 98% of victory is just showing up!!

Wednesday 12-7-11

rest day.
woke up sore, tired and not motivated to go out into the rain. rolled over.
have a late meeting tonight so figure the extra hour or two wouldn't hurt.

taking the rest day and looking forward to tomorrow's deadlift day.

peace.

Tuesday 12-6-11

Tuesday. yeah i would have liked to roll over. but i didn't. and that was victory....

Warm up
run 1 mile 7:30
3 rounds
5-pull ups
15-wall ball w/20# ball
15-wall ball sit ups w/20# ball
-changed it up a little. the dynamax balls were in the back so it was nice to use those for a change. good opener.

Bench
10-45
10-95
8-135
5-5-5+
155
185
205-10
-solid all the way thru these. feeling a little better than yesterday.

3 rounds
8- bench @ 135
10-dips
-used this as assistance. solid. pretty worked by the end.
 
Met-con
20min AMRAP
row 250m
25 push ups
9-1/2 rounds
-oh my. chest was smoked by round 3. the rows were good. solid pace. strong. the push ups were hard by round 3+ got 9 rounds and then just finished with 500m on the rower to burn out the clock. by them the push ups were 5-5-5-3-3-2.....etc...

foam roll
plyo
-legs were feeling it from yesterday and the rowing today. rolled them out.
-tomorrow is a strength rest day but want to get in and get some work done. maybe a long met-con?

Monday 12-5-11

Monday. argh
so last week was a wash. just not motivated, not feeling great, etc.....
back in the ring this am.

warm up
run 1.5 miles 7:30 pace
3 rounds
5-pull ups
10-push ups
15-squats

-felt pretty solid all the way thru here but could tell it had been a few days since i forced the body to be a little uncomfortable.

Squat
10-135
8-165
6-185
5-5-5+
200
230
260-5
-only got 5 at 260. the last rep was a little sticky in the bottom and a fight to get back up.
wasn't feeling it today. the 200 and 230 felt heavy. argh. off day maybe.....

met-con
10-squats 175
10-burpees
10-squats 175
20-kettlebell swings
10-squats 175
10-burpees
10-squats 175
20-kettlebell swings
10-squats 175
10-burpees

-10:00 just about on the nose. maybe a hair under on the wall clock. brutal. legs are smashed. solid work all the way thru. the last 2 rounds of squats were hard. felt good to get it done and be back in action somewhat. see how we feel tomorrow am.

plyo
foam roll
-working a few of the kinks out. had a little back pain over the weekend. must have tweaked it a bit so working on loosening it up a little.

Wednesday 11-30-11

ending up having to cover a meeting last night and didn't get home till 10. argh.
still in a funk this am. feel better than yesterday bit not 100%. argh.
rolled over and said blah!
back at it tomorrow. good thing its a deload week!

Tuesday 11-29-11

wrap -up and a few days rest.

Took Friday off and went into NYC to hang with the fam. great time. ran a few errands in the early evening and then just chilled.

Saturday-
hit the gym for a deadlift session. solid!
typical workout. warm up run and 3 round blaster
deads
then a little deadlift and row met con. yowzah! good stuff!

Sunday
took the kids for a hike at the park. 3 miles or so. great weather and nice to be outside.

Monday and Tuesday.
took the last 2 days and slept in. little burnt from the holiday maybe? just a little tired etc..
this week is a deload week so will get up and after it tomorrow then back to a new round next week.

feeling the post holiday bloat.....argh...but it was worth it....ummmm pie.....

back into the groove.

Thursday 11-24-11

turkey day and turkey trot.

5 mile turkey trot.
37:20 on the race clock.
-pretty solid. ran it faster last year but only a slight bit. got stuck in traffic at the start and lost a bit of time. solid effort and happy with it.
-went home to fry a turkey and feast!!

peace!

Wednesday 11-23-11

rest day.
going to run the 5 mile turkey trot tomorrow so i figured i would roll over and catch an extra hour or 2.

Tuesday 11-22-11

so i didn't want to get up this am.... but i did....and it was well worth it.
warm up
run 1.5 miles 8:00 pace
3 rounds
5-pull ups
10-push ups
15-wall ball
felt good on the run. better than i would have thought. initially i figured just do maybe a mile but felt good so let it ride for a little longer.

Bench press
10-45
10-95
8-125
6-155
5-3-1+
175
200
225-8 reps
-felt pretty solid all the way thru. not bad.

5x10 @ 135
-finisher. these were solid. no issue.

Met-con
5 rounds
6-30" box jumps
12-dips
30-double unders
-moved thru this quick and efficiently. the first couple rounds of double unders were good. the last couple a little shakier. used the 30" box to get a little different edge to it. lower reps but higher jump. dips were a good finisher after the bench work. 

plyo
foam roll

-back at it tomorrow!

Monday 11-21-11

Monday and short week ahead.
had a good weekend. got out for a 4.5 mile run yesterday and felt solid. hilly loop by the new house. yikes. this loop is a lot more challenging then the old one!! but i think that's a good thing!!

warm up
run 800m
3 rounds
5 pull ups
10 push ups
15 squats
-only 1/2 mile run this am. didn't fell like pushing it after yesterday. just warming up the legs.
-standard issue thru the 3 rounds. quick.

Squat
10-45
10-135
8-185
6-205
5-3-1+
225
250
280-5
-5 solid reps at 280. wasn't feeling great today but was happy with the 5 reps i got.

met-con
5 rounds
10-squats 155
10-plyo push ups with ball
row 250m
12-13 minutes +/-
solid effort. brutal and effective!

skill work
2 sets of 3 wall walks
-little practice,skill, core, etc...
3x 30:10 planks
30 secs on 10 sec off

plyo
foam roll

Thursday 11-17-11

rest day.
yeah i rolled over. maybe should have taken yesterday off...

no worries. just wasn't feeling it this am.

back in the groove tomorrow maybe double up the deads and the press. we'll see or press saturday am.

Wednesday 11-16-11

up and out with a sort of plan......
basically active recovery. better than staying in bed.

warm up
run 2 miles
15:10.
-felt solid the whole way thru this. good pace. quick but sustainable.

3 rounds
10- plyo push ups on a small med ball
20- squats
-tried something a little different with these. worked thru them quick.

3-sets
10- strict pull ups
-ripped out 3 sets of 10 solid strict pull ups.

Turkish get-ups
2r/l- 35# kettlebell
2r/l- 45# dumbell
2r/l- 55
2r/l- 65
2r/l- 75
-haven't worked these in a while and really like them. used the 35's to get into the rhythm again. solid up to the 70. 2nd set on the left side was a little shaky. 70 is good. solid weight. like to work up to 100 per side. we'll see. may put these back in the rotation on Wednesdays.

plyo
foam roll.

good stuff today. for thinking about rolling over and sleeping in glad i didn't.

Tuesday 11-15-11

Tuesday, back up and out into it!
warm up
run 1 mile 7:35
-feeling good at this pace.
3 rounds
5 pull ups
10 push ups
15 wall ball
-worked thru this quick. think i will be stepping up the numbers on this.

Bench Press
10-45
10-95
6-135
3-3-3+
165
185
210-10
-got 10 solid reps at 210. had no spotter otherwise would have looked for a few more reps. all good.

5 rounds
10- bench press @ 115
10- dips
rest 30 seconds between rounds.
-used this as a finisher. solid.

Met-con
amrap 10 minutes
70 yard farmer carry w/ 75# dumbbells
5 burpees
7 rounds in 11 minutes +/-
-was looking for something a little different and this hit the spot! the farmers carries were heavy..the first rounds was unbroken all 70 yards. after that i had to split them in 2. get as far as i could put them down and then race to the finish... the burpees were just active rest between rounds. not bad.

plyo
foam roll

Monday 11-14-11

Monday...Monday...argh
ending up working Saturday which was fine.
Sunday was catch up day at home. lawn and garage work.. then football and napping!

Monday
warm up
run 1 mile 7:35 pace
3 rounds
5-pull ups
10-push ups
15-squats
-run felt good. little quicker pace. not bad.
moved thru the other stuff quick. may be time to up the numbers a bit on that.

Squat
10-45
8-135
6-185
3-3-3+
205
235
265-11
-solid all the way thru here. 265 was solid. got 9. re racked and got 2 more solid reps. good stuff.

Met-con
5 rounds
10-squats 155
20-kettlebell swings
30-double unders
-this was similar to last weeks met con and just as effective. lowered the number of swings but added the double unders. solid all the way thru till the last set of double unders. argh. was smoked and my rhythm was off. still a good effort.

4x400m
-2:00 rest between efforts. started with the pace at 6:00 and went down from there. last 400 was at 5:35 pace. felt pretty good all the way thru.

plyo
foam roll
-spent some time cooling off and stretching it out.

Friday 11-11-11

11-11-11...... Nigel Tufnel Day!!

up and out for a TGIF workout!
Warm up
run 1 mile 7:45
3 rounds
20-push ups
20-med ball sit-ups
20-goblet squats w/med ball
-worked thru this fast and solid. good stuff. little variety.

Strength
Press
10-45
8-75
6-95
5-5-5
110
130
145-7
-7 solid reps. felt pretty good. may have been able to get an 8th but failed so racked it there.
overall not so bad.

Met-con
Bear Complex
95
105
115
125-4 reps
95
-worked thru these quick but rested between rounds. 125 was heavy and only got 4 solid reps. couldn't lock out the 5th rep at the press. went back to 95 for the conditioning.

Row 1500m
4:59
-pretty solid effort on the rower. felt solid. maybe should have gone for 2k to see what the time would be. maybe next week.

plyo
foam roll

-looking to maybe get a couple longer runs in this weekend. we'll see what the schedule plays out like.

happy 11-11-11!
also happy veterans day!

Thusday 11-10-11

back into the gym this am.

warm up-
run 1 mile 7:35 pace
-solid. kicked the pace up a little to see what it felt like and it was solid. i could hold that pace for a while.
3 rounds
5- pull ups
10-push ups
15-med ball throws
-moved thru this quick and felt good.

Strength
Deadlift
10-135
6-175
5-5-5
195
225
250-17 reps!
-felt good all the way thru these and the 17 reps at 250 was solid!

5 rounds
8-deadlift at 155
8- chin ups
-worked thru these quick but with rest between sets. maybe a  minute off between. felt good. little gassed maybe.

Met-con
Prowler!
30 yard high bar push 225#
rest 30 seconds
30 yard low handle push 225
rest 1:00
30 yard high bar push 225
rest 30 sec
30 yard low handle 225
-this was brutal. the weight was high. the high bar was doable, not a sprint but steady pace push. the low bar reverse was brutal. very difficult to maintain momentum and keep moving. the 1:00 rest was required to not pass out...... solid would like to expand on this in future. add another round maybe? just brutal. or do it max trips in certain amount of time? we'll see.

farmers carry
2x150 yard farmers carry with 45# plates

plyo
foam roll
-finished. done. ouch.

-might be coming down with a little something as i was a little off toward the end of the workout. little drained. we'll see.

Wednesday 11-9-11

rest day.
had a .late meeting last night and had thought about getting up and giving it a go but rolled over for a couple extra hours instead.
legs a little sore. not to bad but feeling it.

back in the ring tomorrow.....

Tuesdsay 11-8-11

up and out into the crisp morning air.

warm up
run 1 mile
7:40 pace. solid
3 rounds
5- walk outs
10- push ups
10- deck squats
-changed it up a little today. just looking for some variety. felt pretty good and moved thru this quickly.

Strength
Bench Press
10-45
8-95
6-135
5-5-5+
150
175
200-12
-got 12 solid reps at 200. pretty easy up till about 10. the last 2 were a little heavy but that's to be expected.

5x10 @ 115
-used this as a finisher. 5 sets of 10. worked thru them quickly. felt good. definitely cooked after this.

met-con
8 rounds
3- 135# power clean
sprint 40 yards
rest 30 seconds
-this was a cool little met-con. stolen from CFFB. the indoor sprint track is 45 yards long so have to pull up a little shirt of 40 but still a good little blast.

Plyo
Foam roll
-same drill here. mixed it up a little but gotta keep focused on staying supple!

Monday 11-7-11

back in the swing.
have power again and things returning to normal.
had to work saturday and then cleaned up the yard a bit.
sunday, did some running around with the boy and then just chilled. nice to relax a bit.

Monday
Warm up
run 1 mile 8:00
3 rounds
5-pull ups
10-push ups
15- squats
-solid all the way thru this.

Strength
Squat
8-135
6-185
5-5-5+
215
245
255-10
-forgot to print a new sheet for the 5-3-1 so i screwed up the percentages at first but got it back on track for the last set. felt pretty solid for 10 good reps.

Met-con
10-squats 155
50-kettlebell swings
10-squats
40-swings
10-squats
30-swings
10-squats
20-swings
10-squats
10-swings
-holy brutal. all rounds unbroken. definitely nothing left in the tank after that. stormed thru it. solid.

foam roll
plyo
yoga
-after a couple days off and a hard workout this am needed to spend some time loosening up.
-back in the swing looking forward to another solid strength cycle.

Thursday 11-3-11

post storm update.....
lost power saturday at 3:00.
still no power at home today.....argh...

Deload week on the 5-3-1.
Monday
squat
Tuesday
bench
Wednesday
off
Thursday
-took today off.
-will double up the deadlft and press tomorrow.

just got phones and internet back at work. been an interesting week!!

yippee

Friday 10-28-11

TGIF!
yeah, its Friday. almost rolled over this am. chilly. bed was nice and warm.... but up and out.

Warm up
jump rope. 3-4 minutes.
-was still a little sleepy on this.
2 rounds
25m walk out
25m bear crawl
10-wall balls
10- deck squats
-changed it up a little for variety. didn't feel like running etc..
50- double unders
-got to 47 unbroken! grrr. thought i had 50!

Strength
Press
10-45
8-75
6-105
5-3-1+
125
140
160-3
-125 and 140 felt solid.
-160 got heavy and i got 3 solid reps. failed 4th. tried again and failed.
-solid work. making some slow gains here which is the point.

3x10 @ 85
-these were more brutal then i would have thought. real burnout sets.

Met-con
3 rounds
3-hspu's
9-95# overhead squats
-holy awful.
-the hand stand pushups were ok first round, terrible second round, little better in the 3rd only caused i paused for a few seconds to recompose myself...
-95# overhead squats were tough. all sets unbroken. need to work on those again. they have been off the radar a bit.
-not very happy with this but considering the total shoulder burnout, not suprised.

plyo
foam roll

TGIF! see what the weekend brings!

Thursday 10-27-11

almost rolled over. was out late with a meeting but decided to get up and hit it.

Warm up
run 1 mile 8:00 pace
3 rounds
5-pull ups
10-push ups
15-squats
-felt solid on the run. little sluggish to start but fine mid way thru. need to maybe start making these longer. de-load week next week so will get some longer runs, rows and met-cons in.

Strength
Deadlift
10-45 Romanian style to stretch out a bit
8-135
6-185
5-3-1+
215
245
270-15!
-215 was solid for 5
-245 went up easy for 3
-strapped up for 270 and pulled thru. got 15! may have been able to get 1 or 2 more but the form was starting to fail. 15 was solid. great set. very pleased.

3 rounds
8-deadlifts 145
10-chin ups
-used this as a finisher. worked thru quickly but rested a little between rounds. focused on form on the deads.

no met-con today.
skill work
5 wall walks
-start in push up position with feet against wall and walk up till chest touches the wall.
-these were different. worked thru 5 reps.

1 round just for kicks
-30 second wall sit
-30 second plank
-wall walk

plyo
foam roll

-thats all. back in tomorrow for some press action!

Wednesday 10-26-11

back in the swing again.
warm up
run 1 mile
8:00 pace again. felt good.
3 rounds
5-pullups
10-push ups
15-squats
-fast thru this.

Strength
Bench Press
10-45
8-135
4-155
1-1-1+
170
195
215-8
-ok. so i messed up the rep scheme... argh. it should have been 5-3-1+ today and yesterday. oops.
don't think its that big a deal. no worries. last set was solid.

3x10@115
-kept these in again. probably going to continue using them as a finisher. we'll see.

Met-con
5 rounds
5-95# curtis p's
10-hand release push ups
run 400m
-18 minutes +/-
-all the rounds were solid. curtis p's are a bear. the last 2 sets were good but hard.
-all the runs were at 6:50 pace.
-solid work and good to get into a little longer time domain.

plyo
yoga
foam roll
-possibly most important part of the morning. gotta get more supple.

Tuesday 10-25-11

back in the swing..

Warm up
Run 1 mile 8:00 pace.
-steady and comfortable.
3 rounds
5-pull ups
10- push ups
15- med ball throws
-worked thru this fast. felt solid. couple days rest paying dividends apparently.

Strength
Squat
8-45
8-135
6-185
4-205
1-1-1+
215
240
270-6
-felt solid all the way thru these. 6 reps on the last set. may have had a couple more in me but they were getting heavy....

BBB
3X10 @ 145
-added these in this week as a little bonus work. we'll see.

Met-con
5 rounds
25-kettlebell swings
50- double unders
-12:00 +/-
-solid all the way thru. lost some time as i had to change ropes in the first round. grrr. so probably closer to 10 minutes of work time.

Plyo
Foam Roll
Yoga
-looking to spend some quality time on this each day.

Monday 10-24-11

Monday -weekend wrap-up

Saturday- spent the am in the office and then did a little bs around the house. packed up the truck and headed up to Camp Bullowa for a campfire/campout with the cubs. big fun was had by all!

Sunday- up and out of the tents a little before 7. made a big camp breakfast and then broke camp and headed home. little yard work, clean up the gear, etc...

Monday am.
-i rolled over. figure will pull the same as last week. 4 days straight again. woke up at 4 and wasn't feeling it.
back in the game tomorrow.

Friday 10-21-11

TGIF!
another week down.

warm-up
run 1 mile 8:00 pace
-feeling it a little in the hams so kept the pace a little lighter. loosened up nicely by the end.
3 rounds
5-pull ups
10-push ups
15- med ball

Strength
Press
10-45
8-95
3-3-3+
115
135
150-4
- i may need to reset my press numbers. i am not getting the kind of reps i should at the weights listed.
will work thru the cycle next week and see. want to get quality reps and am not seeing it. better to reset now and see the gains later. keeping an eye n this.

HSPU
-5-5-4
did some reps of handstand push ups. got 3 solid rounds with good depth and form. wanted a 5th rep on the last set but no good.

Met-con
7 rounds
7-burpee
14-double unders
rest 1 minute
7 rounds
7-kettlebell swings
14-sit-ups

-solid met con stolen from Crossfit Ignite.
-each group took about 7 minutes or so on the wall clock. double unders were solid again. burpees are the devil.... they were ok.

Foam roll
Plyo
-work out the kinks.
try to maybe get in a run or something tomorrow and maybe a hike on Sunday. we'll see.

Thursday 10-20-11

up and up into the rainy yucky am..
grrr, more rain.

warm up
run 1 mile
7:35 pace. solid

25 yard walk outs
3-rounds
10-push ups
10-deck squats

Strength
Deadlift
10-45# rdl's to stretch it out
8-135
6-185
3-3-3+
200
230
260- 13 reps!!
-solid work on this today. felt great. pulling hard and strong thru these. i used the straps on the last set because i wanted to maximize reps. definitely worked. took the grip out of the equation. felt great thru 10 so kept going. 13 was a little shaky form wise. solid set though. excellent.

Met-con
4x400m run
2:00 rest between sets
-excellent. started at 6:25 pace, did the next at 6:10ish, then 5:45, then 5:30. 5:30 was fast but good. need to remember that pace and try to match it next time. felt good to run it out. hams will be feeling it tomorrow i am sure.

Yoga
Plyo
Foam roll
-work out the kinks and try to aid the recovery. feeling pretty solid.

Wednesday 10-19-11

little slow out of bed this am. once up though i felt pretty good.


warm up
run 1 mile 7:45
-coming back on form with this
3 rounds
5-pull ups
10-push ups
15- squats
-solid pace. just worked thru to get the blood flowing

Strength
Bench Press
10-45
8-135
3-3-3+
160
185
205- 10
-felt solid thru these. reset the numbers from last week to boost them up and felt better. reps 9 and 10 were hard but they are supposed to be!

met-con
5 rounds
6- 135# power cleans
9- hand release push ups
12- 24" box jumps
9:00 +/- on the wall clock.
-perfect choice for this am. been looking to keep the met-cons in the 10-15 min realm. at least for this week. maybe next week open it up a bit. look more into the 20-30 minute domain. we'll see. deload week will see some longer met-cons and running and rowing.

foam roll
plyo
-had some time to focus on this and it felt good.
gotta keep working mobility.

Tuesday 10-18-11

back in the swing. up a little earlier to give myself some more time.

warm up
run 1 mile
7:50 pace.
3 rounds
20 med ball throws
20 med ball push ups
-worked thru this quickly. opened up the legs etc.. med ball push ups were harder than i remember. maybe the close grip etc?

Strength
Squats
10-45
8-135
6-185
3-3-3+
200
230
260-6
-200 was light, 230 had a little umph to it. 260 felt good. solid deep reps. probably had another in me but the bar was starting to slip a little. felt good.

Met-con
3 rounds
row 500m
30 kettlebell swings
30 double unders
-solid effort here. good little triplet.
-rows were consistent. all swings unbroken and all but the last set of double unders were unbroken. sweet. maybe i am getting the hang of those silly things.
-felt pretty solid.

Hex-Bar carries
-6x40 yard with 140# on hex bar
going to try to work some more of this type of stuff into the routine. great grip builder. hands get worked, core, lats, you name it. excellent. will be doing more of this along with prowler etc...

plyo
foam roll
-gotta stay loose...

Monday 10-17-11

weekend wrap and Monday excuses....
spent the weekend camping with the cub and boy scouts. good times!
3 mile hike Saturday pm, lots of campfires, good food, and general fun in the woods.
slept pretty good, but late to bed and early to rise etc...

Sunday-
did some yard work and tackled the garage clean up process. still unpacking, putting away etc...
finally sat down about 5 and was done!

Monday
had every intention of getting up and getting it done this am but i rolled over.
figured i could use an extra hour and the body feels good for it.
back in tomorrow for squats and will hit 4 days in a row for a serious block of work.

more camping this coming weekend then things should slow down a little, till the holidays hit of course.....

peace!

Friday 10-14-11

TGIF!

Warm-up
run 1 mile
3 rounds
10-pull-ups
20-pushups
30-med ball throws
-solid opener. maybe a little more than it should have been but a good opener.

Strength
Press
10-45
8-75
6-95
5-5-5+
110
125
150-5
-only got 5 on the last round and they felt heavy.... so this is good. the numbers for the press were probably right on if a little high but need more shoulder strength. no dive, no push just press. will see how the rest of the cycle goes and possibly readjust but i think i will stick to it.

Skill
Hand stand push ups
4-5-6-5
-took a couple minutes to work on a skill. little tired and didn't have a huge amount of time for a met-con so decided to do some skill work.
felt good. did some handstand holds as well. gotta get back into these

Double-unders
5 rounds
20 singles
10-doubles
-pretty much unbroken. couple resets but the double unders were solid. need to get a good jump rope. put that on the list....

Plyo
Foam roll

-one week down!

Thursday 10-13-11

warm up
run 1 mile

10-burpees
10-walk outs
10-deck squats
10-walk outs
10-burpees
10-walkouts
10-deck squats
10-walk outs
10-burpees
10-walkouts
10-deck squats

-essentially 3 rounds but with walkouts between the burpees and the deck squats. good little opener. definitely worked up a little sweat doing this. good stuff. looking for some variety in the warm up/opener. good stuff

Strength
Deadlifts
8x135
6x165
5-5-5+
185
215
245-10
-sets were light at first which was fine. focused on form and the big picture. 
185 no issue
215 no issue
245 got 10 reps. could have got a couple more but my grip started to slip. solid.

Met-con
4 rounds
40-yard tire flip
6-push ups
9-squats
-again looking for something quick, taxing, and different. this did the trick.
not sure the weight of tire? but was a good compliment to the deadlifts. solid.

Plyo
Foam Roll
-try to get more supple!
-soreness moderate today. feeling good.

Wednesday 10-12-11

Active Recovery
the way i have the 5-3-1 set up it calls for no strength portion on Wednesdays. essentially active recovery.
so i figured get up, get active and recover!
little sore last night but not to bad this am.

warm up
run 1 mile. 8:15
-felt pretty casual. need to start to kick this up a little in pace and in distance.

3 rounds
5- pull-ups
10- push-ups
15- squats
-moved thru this fairly quickly but not crazy fast. solid. worked out some of the soreness in the legs.

Met-con
3 rounds
80 yard overhead carry 80# barbell
80 yard racked carry 80# barbell
80 yard farmers carry 45# plate in each hand
row 500m
-moved thru this well. no real time domain. just do the work. all the carries were unbroken. no setting down the bar, re-racking etc.. the rows were consistent at 1:38.
-this was ideal for today. good combo, not to taxing and got the funk out of the legs etc..

Plyo
Yoga
Foam roll
-spent some time working out the kinks and cooling down.
nice active recovery day!

Tuesday 10-11-11

back up and at it!
little sore in the legs today but not crazy. good sore...work done and done smartly.

warm up
run 1 mile 8:15 pace
-solid. better than yesterday. legs coming back maybe. we'll see tomorrow

3 rounds
15- squats
10- push ups
5- pull ups
-did this backwards for a change of pace. good stuff. good opener.

Strength
Bench Press
10x45
8x95
5-5-5+
125
145
165-20

ok, totally flubbed the numbers on this when i put it into the 5-3-1 spreadsheet. bench number way too low. got way to many reps on that 3rd set. i have re calculated and will adjust for next week.
otherwise felt pretty solid.

Met-con
35 yard prowler push w/ 180#
35 yard prowler pull w/ 180#
25- 35# kettlebell swings
4 rounds roughly 12-13 minutes

-yeah, brutal. great workout. wanted to move something heavy and get some conditioning in and this didn't disappoint. originally figured a 10 min AMRAP for this but wanted to get that 4th round so extended it. 5th round? maybe but would have been a slugfest. kept it at 4 and felt like i got some solid work done.

Foam roll
Plyo
Yoga
-needed this and will be focusing on this more in the coming weeks. IT bands are a bit ropey and yucky. need to get them supple again.

good days work done.

Monday 10-10-11

new beginnings........
so i finally decided last week that i was sucking wind and needed to get back in the game.
new plan? new program? new start.
similar program but different focus. start from scratch and build it back up again.
basically 5-3-1 with a crossfit chaser.
and so today it began.

warm up
run 1 mile. 8:30 pace
just an opener. wake up thew legs and body. not used to this foolishness in the early am.

3 rounds
5 pull ups
10 push ups
15 squats
hip mobility drill
-moved thru these with purpose. speed, but with solid form. used the hip drill as a active recovery between rounds to alleviate some of the fatigue and keep the form solid.

Strength
Squat
10x135
5-5-5+
185
215
245- 10 reps
wendler protocol. 3x5 with the last set being a max rep effort. 185 was solid. 215 as well. 245 was solid and good form but 8-9-10 were a bear. felt it after. good stuff.

met-con
30- double unders
21- push ups
21- box jumps
30- double unders
15- push ups
15- box jumps
30 double unders
9- push ups
9- box jumps

-good stuff here. the box jumps were more taxing than i remember....legs maybe a little mushy. have to see how we feel tomorrow. double unders were solid. good rhythm etc... will be doing more of these.

foam roll
plyo
-need to focus on that especially.

-back in the game? yeah. i think so. we'll see.

Monday 9-13-11

took Sunday off.
was busy doing some stuff around the house. never motivated to get out and run etc...

Monday
rolled over this am. went to sleep late and have been sleeping like crap. need to suck it up and motivate in the am. gotta break the cycle......

tomorrow? maybe...

Saturday 9-10-11

Saturday
local run loop.
3.5/4 miles or so.
decent pace.  felt fairly solid.

3 rounds
25 push ups
25 squats
did these immediately after competing the run.

again felt ok. need to get back into a steady groove...

Wednesday 9-7-11

i'm a mess.
woke up to the alarm and listened to the rain hit the roof....
yeah it ain't easy i told myself..
yeah maybe one more day...
just roll over...
so i did. defeated.
where is the fire? the motivation? gone? not so sure....

yeah, it will come back, was a bad August. July was awesome and the spring beginning of summer was sweet. then it all went away.
we'll see what happens tomorrow......

peace.

Tuesday 9-6-11

rolled over this am.
ended up getting to bed late last night and the sound of the rain hitting the roof didn't make it to appealing to jump out of bed. argh.

maybe still fighting some lingering sluggishness? just lazy? maybe.
back in the gym tomorrow.

peace.

Monday 9-5-11

out for a little run today.
felt pretty crappy before hand actually. sluggish

run.
3 miles
recovery run? just a solid pace effort to try to wake the body up and beat out the grogginess.

100 push ups 25-25-25-25
100 squats 25-25-25-25

little sluggish, still very humid so maybe that was taking its toll.

peace.

Sunday 9-4-11

took the family to rockland lake. they walked i ran

4.5 miles. sub 8 pace. felt good. humidity was brutal. sapped a bit out of me by the end. walked another mile with them to cool down. good day all in all.

looking at hitting the gym tomorrow am. good way to start the holiday and kick into fall.

peace

Saturday 9-3-11

Saturday. hoo rah
-Run
local loop, 4 miles. solid pace. no timers, no gps, just feet on the road. felt great to get out. needed the head clearing.
100 push ups in the driveway afterwards. 50-25-25

will try to get out and do something similar tomorrow.
need to get the focus back.

peace

Friday 9-2-11

TGIF!
i rolled over this am. stressed, tired, wiped out. too much going on and not enough mental fortitude to deal.
need to clear the fog. will be doing some running over the weekend and maybe some bodyweight movements. need to step away and focus. breathe....
back in the swing monday hopefully........

peace!

Thursday 9-1-11

Welcome to September! holy cow, what happened to the summer?
took today as rest day. 1 on 1 off this week. weekend coming up and will get some work in outside.
feeling pretty solid from the last couple days so that's a plus.

peace!

Wednesday 8-31

up and out. can't say i didn't want to roll over but gotta get back in the groove.

warm up
run 1 mile
8:00 get legs moving.

baseline
bear complex
75
85
95

-stopped at 95. felt solid all the way thru. accomplished what i needed to with 3 sets.

Strength
Press
5-95
5-105
5-115
3-135
3-145
3-155

-first three sets were strict press and solid.
135 went up good. still solid press.
145 last rep required a little drive
155 were heavy and required a little dip and drive

Handstand push up
5-5-5

3 sets of five. good form and went pretty good all the way thru. need to get deeper ROM but will be working on these.

Work Capacity
3 rounds
50- double unders
20- push ups
40- double unders
20- walking lunge
30 double unders
20- hand to hand kettlebell swings 36#

-worked thru this quick. all rounds of push ups, lunges, and swings unbroken. tried to focus on smooth double unders. flow, rhythm, breathe, etc. felt pretty solid. couple broken sets here and there but was stringing some good ones together. again a skill i need to focus on.

Foam roll
Plyo
Yoga
-again spent some time focusing on this. definitely pays dividends in the long run.

tomorrow? hmmm not sure. kind of making it up as i go this week. we'll see. maybe all bodyweight with some running or rowing? maybe power cleans and sprints? hmm.


peace

Tuesday 8-30-11

weekend wrap..
got a good 3.5 mile run in saturday. felt great. then did hurricane prep.

Sunday
hurricane. chilled.

Monday.
up and out and back to the gym!

warm up
run 1 mile
8:20 pace. just to get going

baseline
3 rounds
10 pull-ups
20 push ups
20 wall ball

-solid effort. quick and unbroken except for last round of pull-ups

Strength
Deadlift
10-135
8-185
6-225
5-5-5-5-5
235
245
265
265
265

felt solid. little sluggish and not super but decent considering. stayed at 265 which was a pretty good weight and kept the form on point. no need to rip it to hard. just want to get back into it.

foam roll
plyo
yoga
-spent some time here as i am way behind on this and feeling the effects.

all in all a good workout. not the kind of quality or quantity from earlier in the summer but solid. need to get it back and get my head right. all f'd up lately. slow and steady..

Tuesday
rest day. 1 on 1 off for the week and see what what the weekend brings. slowly move back into the groove. slowly....

peace

Monday 8-15-11

Sunday
rainy mountain bike ride at Stewart. 17 miles. little drizzle. some new trail exploring. good stuff.
little b-day party for Mom after to finish of the day.
felt pretty crappy by later in the day. not sure what the deal was with that.

Monday
still a little off. slept in.
will be up early and ready to hit it hard in the am tomorrow. think this crappy weather is bringing me down. we'll see. maybe just a little burnt out.

peace.

Friday 8-12-11

TGIF!
excellent. up with the alarm. snoozed it once... then up and out and feeling pretty spry...

warm up/baseline
run 1 mile 8:pace
21-15-9
wall ball
push ups
-solid effort thru this. quick and smooth. smooth is fast!! lol

work capacity
15- manmakers 25#db
5- curtis p's 95# bar
run 400m
10- manmakers
10- curtis p's
run 400m

-this was supposed to have a third round but the run started to twinge my right thigh...argh. not sure whats up with that. felt great up till about 380m of the 2nd 400. so i called it in favor of being able to run/walk over the weekend!!
manmakers are brutal. i dropped the weight to see what they were all about. they are hard...
curtis p's are always super fun... first round was 3-1-1 second round was 2-2-2-2-2
good stuff and a solid gasser.

strength
front squat
10-135
8-155
6-175
4-195
3-205
3-215
2-225 1-fail

5-185

-worked up to heavy sets of 3 on the front squat. haven't worked these in a while and they felt great. deep full range of motion and strong coming out the bottom. 225 was tough. all the other sets went up pretty good. not easy, but solid work. have to look back and see where i have gotten to in the past on these..
-did the set of 5 at 85% so 185. they were hard and the form on the last 2 was poor. had thought about doing a few sets there but thought better after form broke down.
done..

plyo
yoga
mobility
foam roll
-focused on the upper back and legs. tight spots. tried to open them up and work it out a little.

TGIF! hooyah!

maybe road ride tomorrow am. would like to run but thinking the thigh is busted.
MTB ride on Sunday at Stewart.

peace!

Thursday 8-11-11

hey! who forgot to reset my alarm?

oops.

woke up at 3 and was like sweet got another hour...
woke up again and was like hmm, no alarm yet? 5:30.....argh

no sense rushing and getting nothing done so roll over and call it.

no ride last night, i knew it wasn't happening....

maybe a run tonight? that would be nice. we'll see..

Wednesday 8-10-11

rest day....
i am sore. can't lie to you. yes i could have gotten up and gone in. i was awake at 4. it hurt to turn the alarm off. yup. sore.
it feels good. but i know my body needs the day. wouldn't be generating any power in there today. just going thru the motions and that's not what i need.

got a new book last night and was up till 10:30+ reading it as well. should have been sleeping but its a good one. will post up info later.

might try to make the MTB ride at Stewart tonite but that's doubtful. we'll see. it will be sloppy if i go and not stoked to trash the bike. argh, who cares...we'll see...

peace!

Tuesday 8-9-11

let the alarm snooze a couple times and then finally hopped out and got to it.
little sore this am. nothing crazy. just know i did some work yesterday...

Warm-up
run 1 mile
8:00 pace. just let the body wake up a little.
active stretch- hip mobility, sampson, squats, etc... loosen up a little

Baseline
5 rounds
run 400m
20 push ups
20 wall ball
-actual workout called for 3 rounds but i was feeling a little frisky.... so went for 5.
solid work on the runs and the legs felt good. little twinge on run 4 but nothing crazy. all 6:50ish pace. push ups were chest to deck and felt good. wall balls same as yesterday but felt much better. probably because i wasn't smoked! solid work here.

Work Capacity
4x500m row
the SF workout called for a 3 mile run but with the weird leg thing i didn't want to push it. felt solid on the mile and thru the 400's so figured i would change it up and hop on the rower.
1:33
1:34
1:36
1:34
-3 minute rest between rounds. times were consistent and seemed pretty solid. roughly 32-34 strokes per minute and felt pretty strong. last 100 always brutal... this was a good sub for today.

Foam roll
Plyo
Yoga
-the foam roller kicked my ass again. my back was all locked up and this helped tremendously. IT bands were gnarly and was able to loosen them up a bit. mixed in some plyo sudo yoga moves to further stretch it out.

this was just what i was looking for today. solid work.

peace

Monday 8-8-11

so last week was a wash. totally in post race promoting hang over, busy at work and some external stress.
weekend was chill as well.
no riding, no running, just chilling.
rain killed the ride plan for sunday. no desire to trash my bike, etc...

up early this am and looking forward to some suffering!

warm-up/baseline
run 1 mile
8:00 pace
-still have some funky twitchy issue in the right quad. weird. ran thru it but had i tried to get a few more miles in it may have been a repeat for last weeks lock up. odd.

active stretch
sampson, squat, arm circles, etc....

work capacity
50+ 1 round for time of..

50 box jumps
50 pull ups
50 kettle bell swings
50 walking lunges
50 knees to elbows
50 push press @ 95#
50 mountain climbers
50 wall ball
50 burpees
50 double unders

-this was actually the perfect wod to come back to because it is way outside my wheelhouse. long chippers traditionally have beat me down hard. the mental aspect is the worst. i focus on whats ahead and not the task at hand.
-today i tried to work on that. good reps, good pace, focus on the task at hand, break it down into little pieces, chip away at it...
-50 minutes later and i was done! the first 4 or so exercises weren't that bad...but by the time i got to the push press, and then the wall ball and burpees were brutal. the double unders were hard as i was smoked. took full concentration to group a bunch together.
-this was a true smoker. wanted to quit a hundred times. didn't think i could even begin the burpees let alone finish them. perfect for today! solid effort. solid.

Strength
Deadlift
10- 135
8-185
6-215
4-245
3-3-3
255
265
275

not a great deadlift session but was smoked from the work capacity so kept the weight a little low and focused on form and good strong pulls. let myself recover while working thru these sets and felt pretty solid on the sets of 3. stopped after 3 as i want to be able to work tomorrow as well!! ha! walking back into it, not running!

need to get my head back into this. got some serious crap going down at work, home, etc... so need a solid focus, and a healthy outlet.

peace!

Wednesday 8-3-11

currently suffering from post race promoting fatigue/hangover....etc...

race went great. really turned out well.
got home late sunday and up early for work.
played in a golf outing monday pm and home late after dinner.

played catch up yesterday am and still this am as well.

i was up ay 4 but had nothing. looking to get back in the swing tomorrow.

gotta get back on the horse. playtime is over!

Saturday 7-30-11

Friday
woke up a bit sore and a bit tired so i took the day off. thought about a pm run but the t-storms put an end to that!

Saturday
up early. cup of coffee and out the door for a local run. hams sore but loosened up nicely. 2 miles in the the quads are locking up. what? freaking brutal pain. ending up walking the couple miles home. argh. not sure whats up with that. stretched them out good when i got home and a little better but still tender. maybe too much deadlift thursday? after affects of weeks of riding running?
weird.

will be in full on Darkhorse 40 promoting chaos for the rest of today and then during the event tomorrow. going to be crazy!!

playing in a golf outing monday so most likel a day off from training. hoping the legs come back to life!!

peace!

Thursday 7-28-11

back on track. or back to the old routine. or something....

up and out this am and back to the gym.

warm up
run 1 mile
7:45
solid. steady pace to start and then kicked it up a little in the end.

baseline
bear complex
75
85
95
105

-felt solid all the way thru this. surprising actually but solid. wasn't sure what to expect here.

Strength
Deadlift
10-135
8-185
6-215
4-255

3-3-3
275
295
305

solid progression to 3 sets of heavy triples. not super heavy but good. form solid all the way thru. had a bit left in the tank after 305 but didn't want to push it. could have gone 5x3 i guess but wasn't interested in going overboard.
solid strength work after being away from the barbell for a few weeks.

met-con
10-pull-up
20-24" box jumps
30-push ups
40-double unders
50-sit ups
40-double unders
30-push ups
20-24" box jumps
10-pull-ups

7:40

felt pretty good. probably should have programmed a longer met-con here as this flew by. it wasn't easy. gotta keep working the double unders as consistency is an issue. all other were unbroken and pretty quick. maybe do something like this for 3 rounds with a set recovery in between? hmm.

foam roll
yoga/plyo
-it bands were tight from the running and riding volume and the lack of foam rolling. spent some time hurting myself with the roller. much better now.
lower back a little tight from the deads and from helping a friend move some heavy furniture last night.

feels good to be back in the groove.
back to sealfit proper next week probably.

peace.

Monday 7-25-11

slept in this am. think i got a handle on this summer cold/allergy deal. seems to be waning. but i could use the extra sleep this am.

Sunday.
marked the forty course. long day in the woods. but got it done and its coming up fast. as in this weekend fast. will be quite an event.

maybe sneak in a run post work today. we'll see..

peace.

Friday 7-22-11

holy heat wave.....
yeah it was 86 at 5am...

rest day today. got some kind of sore throat, cough, allergy thing working and it sucks.. plus its a trillion degress out...

weekend?
-not sure whats up tomorrow. do a little stuff around the homestead probably
-Sunday will be out marking the 40 course early in the am to beat the heat and flies...

peace

Thursday 7-21-11

Weds night-
wednesday night worlds were in full effect. pace was hot and some were nit pleased....ooops
my fault of course but it was damn fun!
15ish miles.
little exploring,hiking and some solid singletrack riding. good times.

Family arrived home last night late. all are well and good to have them back.
car has issues. warming lights on etc.... argh. will undoubtedly have to deal with that today. argh.

slept in this am. will be back on the old school track maybe tomorrow definitely monday.
it was a good ride while it lasted. fun to fly solo for a while but nice to have everybody home.

peace.

Wednesday 7-20-11

Monday was a rest day. cool.

Tuesday.
no am workout. just wasn't super motivated. was up before the alarm but not that early..

pm.
got home late as i had to go to a co-workers Mom's wake. sad but she lived a long and good life.
needed to get some shiz done so no ride or run.
mowed the back lawn in 100 million degree heat!
then washed the truck. still need to do a interior clean as well but at least the outside looks better!
grilled up some chicken and called it a night with a few adult beverages.

Wed
no am workout. just slept in.

evening MTB ride
will meet up with the boys and spin out a loop.

fam is making their way north as i type so will be nice to have them back!!!

peace!

Monday 7-18-11

Sunday
Trifecta!
Stewart mountain bike ride. 18 miles. mixed pace, mixed bag of goodies.
hit up some moto trails that have sprung up on the other side of the park.
good times.

Monday.

rest day.
probably back to the gym tomorrow. missing it a little...
digging the added mileage and the running. hmm. maybe change up the program a little? we'll see.

peace.

Saturday 7-16-11

Friday evening

MTB ride at Stewart
15 miles. steady pace. various different trails etc. let the mayor lead and i just followed.

Saturday

am mountain bike ride at Stewart.
20 miles. race course recon. giving a tour of the course. solid no stop ride. good tempo.
legs felt pretty zippy considering couple straight days of action

looking to make it a trifecta by riding there again Sunday.

peace

Friday 7-15-11

Thursday pm
-got home and did a few errands, etc..
-threw on the vibrams and hit the road.
4.25 miles.

recovery run? just a steady pace.
no garmin. no data. just run and clear the head.

felt great. solid and the perfect way to blow out the cobwebs.

Friday plan
-evening MTB ride with the boys.
possibility that i may not be able to swing this but looking pretty good right now. would love to give it a go. really enjoying the mtb lately.

peace

Thursday 7-14-11

took Tuesday night off.
it was super hot and humid and it was good to just chill. needed it.

Wednesday
PM MTB ride with the boys at Stewart.
14 miles. pretty hot pace. hit some of the course, some other stuff. just picking thru.
felt pretty solid. not as good as sunday but solid none the less.

digging the bike. really think i have it dialed in. need a new rear tire but otherwise dialed.

tonight?
not sure.....run? ride...?

play it by ear..

Tuesday 7-12-11

Monday pm.
got home to a hot and sticky early evening. did a few things around the house and said f-it and went out on the road bike.
figured simple recovery ride.
after about 10 minutes to get loose i was drilling it. felt pretty solid.
reeled it in after about 45 and spun home better than recovery but not crazy fast.

just under 20 miles with a low 17 average. not so bad for 95 with 200% humidity!

will probably get out on 2 feet tonight. maybe head down to the park for a loop. haven't run the trails in a while and might be able to catch a little shade.

peace!

Monday 7-11-11

weekend wrap up

Friday night was fixing the a/c and watching the bad ass t-storms roll thru!
no run or ride due to the crazy weather!

Saturday
got up early and got out on the road bike for 25 miles. was thinking of heading into jersey for a longer ride but had a few other things to get done so kept it on the shorter side.
ran a few errands and then mowed the lawn in the now blazing heat! push mower marathon for time!

Sunday
mountain bike ride from the shop
24 miles.
did a tour of the racecourse. conditions were stellar. considering the crazy rain on Friday. good stuff. felt great. made all the climbs on the course and was riding solid.

Monday
forgot to turn the alarm on! oops reset it to 4 but never turned it on.
oh well.
will get out for a run later and mow the back yard so that will have to do!!

really liking the little change of pace. getting to play outside and utilize some of the strength i have built in the gym. great time of year to be outside in NY!

peace

Friday 7-8-11

Thursday recap.

evening road ride.
25 miles at 18mph average.
hot and steamy out there but felt pretty strong. legs getting used to the bike again.

Friday
no gym this am. plan was to get up and run if not raining. it wasn't raining but i couldn't sleep last night. lots on the mind currently....... so i got up late and just went to the office.

probably another road ride or run tonight so long as the t-storms hold off.

need to clear the head.
going to get some stuff done around the house over the weekend and try to get some miles in.

peace!

Wednesday 7-6-11

got out for a run last night in the 90+ heat.
actually managed to stay somewhat in the shade.
felt pretty solid.

3.5 miles
7:45 average pace.

was nice to get out on the feet for a change of pace.

been taking a bit of a holiday from the gym. weather is so nice its fun to play outside.

going for a mountain bike ride tonight.

maybe long road ride tomorrow.

peace

Weekend wrap 7-2/3/4

Happy 4th of July!

Saturday.
Stewart DH40 loop with some of the jersey boys.
30 miles. legs went to poo at about 26. took the road back after that point. good solid ride. 3+ hours on the ss in the woods. humid. was totally spent at the end. shot. empty.
need to think more about fueling on the bike....

Sunday
epic rains.
went out with the intention of getting a clean gps file of the course but bailed due to the shit conditions. ended up with about 17 miles of random stewart goodness.
good times, soggy but good...

Monday
spent about 4 or 5 hours clearing trails with a weed-whacker. super humid. argh.
sweated like a bear.
brutal.

Tuesday.
back to work. no gym this am. slept in instead and will get out on the roadie after work for a little spin.

peace

Friday 7-1-11

Thursday pm workout.

got home and got out on the road bike. did an old loop that i used to throw down. had to edit it slightly as a few bridges were closed due to the flooding we had last week. yikes!
felt solid. first few miles were meh, but started to feel strong around 10/12.

20 miles
1:08
17.6ish pace.

solid tempo ride. couple good hills to keep you honest etc.

Friday
no am workout.
looking for a run later today probably.
gotta get the mtb cleaned up and ready for the weekend. loking to throw down some miles on saturday and sunday and maybe monday as well......

peace

Thursday 6-30-11

no am workout.
plan was to get the family on the road early and then off to the gym. getting a wife and 2 kids out of the house on time at 5am is a little challenging.
so... no time to shoot to the gym and get the deadlifts in that i wanted. boo.

going to shoot for a pm run or ride.
we'll see.

Wednesday 6-29-11

took the day.
3 on 2 off. maybe a new trend?
felt better yesterday but woke up with a bit of a upset stomach. know why. had pasta at lunch and it took a few hours but it got to me. oh well. it was an experiment.

will be back in tomorrow for a heavy day. maybe a ride or run in the pm to finish it off.

looking to burn some miles this weekend as well on the mtb.

all good.

Tuesday 6-28-11

rest day.

rolled over this am. after the long run on Saturday, Ride on Sunday and workout yesterday i gave the body a day off.
honestly i felt pretty crappy later in the day yesterday as well. argh. so not a bad idea to take a day here.

peace.

Monday 6-27-11

i would be lying if i said i didn't feel like sleeping in this am! got up anyway and went to the gym..

warm up
rom drills
-just a few minutes opening up the body. little plyo etc..

baseline
3 rounds
20- push ups
5- handstand push ups
20- double unders

push ups were no issue. HSPU's were a little harder than expected. maybe i wasn't warmed up? forst round of double unders sucked. couldn't get a rhythm. again think i wasn't firing on all cylinders yet. got it together by the second and third round.

work capacity
50- pull ups
75- 65# thrusters
run 1 mile

18:00
-wow. much harder than it appeared. pullups were 20/10/5/5/2/2/2/2/2
thrusters 25/10/10/10/5/5/5/5
run 1 mile at 7:30 pace.

brutal! just awful. really gassed.
this was a major smoker.

Strength
Clean and Jerk
10- 95
8-115
6-135
3-155
1-165

-totally smoked at this point. actually felt good to get to the higher weight low reps but i had nothing left in the tank by the time i got to 165. got 1 and was just fried. didn't want to risk missing a rep and dumping a bar in what was becoming a crowded space.
solid work non the less. pretty happy.

plyo
foam roll
-worked out some of the kinks from the weekend etc.

peace!

Sunday 6-26-11

Darkhorse 40 course recon

23-25 miles by the time we got done.
got a gps of the course loop but need to add a section so will go back out and get a solid file later in the week maybe.

felt pretty good. casual pace for the most part. legs felt solid after the long run on Saturday.

Saturday 6-25-11

run!

6.5 miles 51:00
7:50 pace.

solid. first 2 miles were tough after that got into the groove and felt pretty good.
nice way to get back in the game.

ride tomorrow. map course and maybe little extra.

peace

Friday 6-24-11

so....... i rolled over this am.
bummer is i think i wale up feeling worse at 6:15. argh.
had a bit of a stomach issue but wasn't feeling too bad at 4. just lazy? just burnt? in a funk?

i sort of just laid there with all this crap swimming in my head and never put my feet on the floor. finally i reset the alarm and rolled over...argh.

WTF!

i'm stressed and partially depressed about work crap so i would imagine that is weighing heavy. usually this is a good outlet for that but my energy level has been crap as well. motivation is apparently on vacation. weather sucks. more rain yeah!

not sure what to do at this point?
put an event on the calender to have a goal? but what? 100 miler? maybe? thats a big cash commitment. plus time etc...running event? something else? argh...

will be working on the course on Sunday so that at least makes me get out on the bike.
maybe a road ride or run tomorrow am. maybe both. need a kick in the.....

Thursday 6-23-11

so the plan was to get a road ride in this am. well the weather didn't quite cooperate. heavy rain and thunder last night and thick nasty fig this am.

called it a wash and went back to bed.

is sleep active recovery?

no worries.

back at it tomorrow.

Wednesday 6-22-11

Up and out even though i thought about rolling over..
glad i got up. needed it.

warm up
run 1 mile
8:00 pace just a solid opener

baseline
3 rounds
30- wall ball
30- wall ball sit ups
30- push ups

-pushed thru this met-con style and felt a little sluggish. really a little empty this am. argh.
but got thru all the rounds fairly quickly.

Strength
Thrusters
10-95
8-115
6-135
4-155
3-160
2-160 failed rep 3
2-160 failed rep 3

-still a little empty on these. felt better with more weight on the bar? does that make sense? 135 was solid. 155 was solid as well. 160 was tough. started to lose the snap off the bottom. next 2 sets only got 2 good reps and failed on the 3rd. argh.
pretty happy with those numbers for an off day.

Stamina
15- 135# thurters
-broke these into sets of 5 with maybe a minute rest between. solid reps and felt good to push thru them. believe this is where the gains are made in these stamina sets post strength.

Work Capacity
10 rounds for time
4- burpees
6- pull ups
8- sumo deadlift high pulls 50# bar

-smoked the first 5 sets and then they started to catch up a little. got a little anaerobic and had to break the last couple sets of pullups into 4/2. was gassed after the high pulls and burpess. really no spot to catch your breath.
solid sets. felt good to get it done!

plyo
foam roll
-have a couple tight spots in the upper hips some worked on that.

hoping to get a road ride in tomorrow am if the weather cooperates.

peace.

Tuesday 6-21-11

wow. been a little busy and slacking on the updates...

Thursday night baseball game at the new stadium. pre-game at the house and walked to the game. few beers and way past my bedtime called for a Friday rest day.....

Saturday was the cubscout picnic, BBQ, regatta, bb-gun extravaganza followed by a rocking bonfire and campout!

Sunday, big camp breakfast and breakdown, clean-up and pack out. home late in the am and spent the day chilling. played some games outside, cleaned the mtb, played backgammon on the deck, grilled some good food and had a few beers. good times!

Monday rolled over and slept in. busy weekend and i was cooked...

This am. got up and hit it hard. didn't feel to bad actually.

baseline
ROM drills
-plyo, mobility, active stretch, etc...

3 rounds for time
run 400m
20- 4ct mountain climbers
20- jumping jacks

-the runs were at 7:15 pace and felt good. mountain climbers suck...but got thru them all solidly. jumping jack were pretty funny as i haven't done them in a while!!
good stuff and definitely firing on all cylinders after that.

Work Capacity
4 rounds for time
30- hand release push ups
30- kettelbell swings 35#
row 800m

21:00
solid work here. this was a aerobic gasser. the push ups were the only point where you could catch your breath a bit. swings were fast and solid. rows were all sub 3:00 for the 800m, not sure exactly on pace or splits. stroke count was between 29-31. tried to pace them but pull hard and long.
good stuff.

Run 1.5 miles
-called for a 3 miler but i just didn't have it in me this am. should have taken the run outside but i jumped on the dreadmill and paid for it mentally. argh.

Plyo
Foam roll
active stretch
-spent a good amount of time on this as i felt i needed to work out the kinks after a couple days off and sleeping on the ground!!

looking to lift heavy and hard tomorrow and then get out on the bike again thursday am.

peace...

Thursday 6-16-11

active recovery?

got up and got the gear on to hit the road. no excuses. spin the wheels for an hour or so.

Road ride
24 miles of rolling bergen and rockland county terrain. old school loop. ran the loop i used to do years ago out of pearl river into jersey and back.
good stuff. felt pretty solid. garmin is in the truck so have to grab the ride file later.
need to spend some more time in the saddle.

good stuff.

did a little foam rolling and plyo when i was done to loosen up the legs and help to flush them out a bit.

Wednesday 6-15-11

back in action...
not going to lie, thought about rolling over. good sleeping weather, maybe thats it...

warm up
run 1 mile
8:00 pace. standard.

baseline
50- wall ball
50- push ups
50- wall ball sit ups
50- double unders

-made this up on the way in. wanted something a little fresh to kick start the am. this was perfect. solid fast paced effort thru this and rocked the double unders. sweet

Work Capacity
10 rounds for time.

5- curtis p's 95#
20- double unders

-wow. 10 rounds was a lot. at 3 rounds i said get to 5. at 5 i said get to 7. at 7 i said might as well finish it out....
31:00
this was solid and i will be feeling the Curtis P's tomorrow i imagine.
in review i did the CP's a little different. clean, push press to back rack, lunge each leg, push press. so ended up with some extra presses and did the lunges with the bar on back instead of front rack. oh well. did it by memory.
excellent rep scheme. felt solid on the double unders as well. wasn't super quick on the CP's but good form all the way thru.

Strength
Overhead Squat
10-95
8-115
6-135
4-155
3-165

-stopped at 165. was a little shaky and wanted to get into the Stamina work. felt good all the way up and 165 is solid effort. fresh i think i can get 185 for 1 maybe more. will work on this.

Stamina
3 rounds
3- overhead squats @ 135
20- 4 count mountain climbers
1- jungle jangle

-the overhead squats were a little more than 80% of the 165 and felt pretty good. shoulders definitely feeling it on the last round
mountain climbers were gassers.
jingle jangle is a 10/20/10 meter sprint drill.
-pretty solid and a good finnisher.

Plyo
Roll
-few minutes spent rolling and getting loose.


peace! solid Wednesday.
probably looking for a road ride in the am tomorrow.

Tuesday 6-14-11

no excuse. i was awake at 4 and made the conscious decision to roll over and go back to sleep.
it just seemed like the thing to do.
why is it easier to get out of bed in the middle of winter?

hello motivation? i miss you......

no worries. back in the saddle tomorrow. we'll see.

need to put something on the schedule to work toward.. hmm.

have to kick that around a little.

Monday 6-13

woke up to pouring rain.
yuck.

rolled over and slept in. no worries.
silly monday. will be a long week. got a lot on the agenda and a busy weekend coming up.

peace.

Weekend wrap 6-11/12

weekend wrap.

Saturday was a mellow day. home chilling. nothing special totally relaxed and laid back. made some good food and hung out.

Sunday
dh40 recon ride. course 99% set. rolled about 22 and felt great on the bike. course will be super sweet!! stoked. lots of work to do but that is to be expected.

peace.

Friday 6-10-11

TGIF!!

yeah this week has ended! rough one.
up and out this am although i did think about rolling over....

warm up
run 1 mile
8:15 pace. little slow out of the gate this am.

work capacity
5 rounds
20- pullups
30- wall ball w/20# ball
40- kettlebell swings 35#
run 800m

43:00
runs were all 8:00 pace or below. used them as recovery honestly. pullups were solid. first round was 15/5 all other 10/5/5. rounds 1,2, and 5 were unbroken swings and wallball. 3 and 4 were broken into sets. got to use a real med ball as i had access to the secret stash!! ha.
felt pretty good all the way thru this today considering i was pretty sluggish out of the gate.
lose a little time with the treadmill etc but happy over all.

Strength
Press
10- 45
8- 95
6-115
4- 135
2-155
1-165 f
1-165 f
1-165 f

-knew going into these that i didn't have much juice. felt pretty good up to 155. even that went up pretty solid. just didn't have the juice to get 165. tried it a few times too. argh. oh well. not bad.

roll
plyo
-spent a few minutes on plyo and mobility.

out of time and off to the dungeon.

happy Friday!!

peace

Thursday 6-9-11

up and out. i few extra minutes on the snooze bar but up and out. trying to kick this slump right in the balls!

warm up
run 1.25 miles
400m @ 8:00
400m @ 6:30
400m @ 8:00
400m @ 6:00
400m @ 10:00 cool down

-just changed it up a little and wanted to open it up a bit. think i need to do more sprint work. hmm.

baseline
frog complex
6- squat clean, thruster, back squat, back thruster
75-85-95-105
-no worries on this. feeling it a little on the 105 from the clean and jerks the other day.

Strength
Back squat
10- 185
8- 225
6- 255
4- 280
3- 295
3- 305
3- 315 -fail
-felt pretty solid on these this am. started a little heavier and made some bigger jumps than normal. 3 @ 295 were good. 3 @ 305 were a little bit of a struggle and the 3rd rep was hard. went for the 315 and couldn't get out of the hole on the first rep. lost it. couple issues with that set but whatever. solid sets all the way thru. pleased.

Stamina
10 rounds
2- back squats at 245
10- box jumps at 24"

-worked thru these quickly but not met-con fast. concentrated on keeping the squats legit. almost a dynamic effort type set. fast sets of 2. box jumps were all unbroken
think this is were the gains will be made in these sets after the "strength" work sets. work thru the fatigue and build more muscle endurance and strength as well as mental confidence.

plyo
foam roll

out of time....
for not wanting to get out of bed this was a solid day. like i said trying to kick the slump..

peace

Wednesday 6-8-11

Hump day.

rolled over this am. i was awake at 4. alarm went off and the motivation to get up and out just wasn't there. argh...

not sure if i am in a slump, little burn out, not sure.

so i rolled over and said i would hit it hard tomorrow.

whatever.....

Tuesday 6-7-11

Tuesday am.
caught an extra hour as i knew it would be a shorter workout this am.

warm up
run 1.5 miles
sub 8:00 pace. felt good.

work capacity
10-1 135# clean and jerk
1-10 x 5 double unders

ie. 10 135# c&j then 5 double unders, 9 c&j 10 du, etc.....

27:00
set up a bar and got my rope and went at it. was working on the turf in the back of the gym and it really messed up my double unders. i moved over to the rubber floor for the sets of 25 and up. unbelievable difference. went unbroken for the next 2 sets. lost some time on that.
clean and jerks were solid. i paced them and on the reps of 10/9/8 etc by breaking it into 5/5, 5/4, 3/3/2 etc. helped to work thru and kept the form solid.
great workout. totally smashed when i finished.

foam roll
plyo
yoga
-spent a few minutes cooling off and then worked on the mobility. felt better than last week. roller felt good. back a little tight from the deads yesterday and the clean and jerks today.

overall a solid morning. looking forward to some heavy work tomorrow and then some active recovery on Thursday.

peace

Monday 6-6-11

Monday.
back to the grind.

warm up
run 1 mile. 8:00 pace..

baseline
3 rounds
20 wall ball
20 pull ups
20 double unders
-went at this met-con style. no rest between rounds. didn't keep time on it but hit it as if the clock was running. pretty solid all the way thru.

Work capacity
5 rounds
10- right arm split dumbbell snatch 40#
1- rope ascent (subbed 6 towel pullups)
10- left arm split dumbbell snatch 40#
1- rope ascent (sub 6 towel pullups)

18:00.
solid. the snatches were not as difficult as i thought. rounds 1-3 were unbroken. 4-5 were 8/2. grip was failing and forearm was shot.
towel pull ups suck and were brutal on the hands. first few rounds unbroken and then 3/3 etc. mostly due to grip slip. switched to a pull down rope and was able to rock them out unbroken again.
happy with this effort.

Strength
Deadlift
10-135
9-185
8-205
7-225
6-245
5-265
4-285
3-305
2-315
1-325 (fail)

worked a true descending ladder on this. felt real strong up till about 305. they went up good but could feel the fatigue.
315 was heavy but solid. little slow off the ground.
325 just couldn't get it over my knees. form started to fall apart and was generally just spent.
solid effort considering the work done prior.

Stamina
3 rounds
3- deadlift at 265
10-romanian deadlifts at 105
20- back squats

-hit this met-con style. little break between rounds. 15 seconds maybe. moved from 1 station to next. solid. deads were heavy and was feeling it. romanians were different and a nice change. slow and steady form on those.
solid finisher

ran out of time at this point. nothing left.

off to the salt mines!

peace

Saturday/Sunday 6-4 6-5

weekend wrap up

-spent the weekend working in the yard.
spreading mulch, trimming trees, and clearing a whole section of brush,leaves, general crap.
Sunday mowed the lawn and did some more clean up non-sense.

considered this cross training!

no runs, no bike. bummer but just the way it worked out.

felt good to just do something a little different.

peace

Friday 6-3-11

rest day.
had a late meeting last night. had the alarm set but rolled over.
think i am still working out of the rest week and the damage i did at the beginning of this week.

feeling pretty good overall and looking forward to a nice weekend outdoors!

peace

Thursday 6-2-11

back in the swing.
legs actually felt ok this am. man they were f'd up yesterday.. yikes.

warm up
run 1 mile
8:00 pace to get some blood moving in the legs.

baseline
rom drills
-various plyo movements, sampson stretch, etc...

Turkish get-ups
10-right arm
10-left arm

50# dumbell.
spent a little time working thru this and focusing on form.
felt pretty solid with the 50. no issues.

Strength
weighted pull-ups
10- bw
8- 25#
6- 45#
4- 55#
2- 65#
1-80
1-80
1-80
1-80

-used the dip belt with the chain and hung plates. felt solid all the way up on this. kept it at 80 and got 4 solid reps in. more like 2 pairs of 2 singles. did 1, rest for 10 seconds pull another rep. maybe they would be considered 2's but solid singles.
goal is to get up to 100# plate on these. i will get it.

Work capacity
20min amrap
3- burpees
5- pullups
10- sump deadlift high pull 45# bar
15- push ups

14 rounds on the nose.
-solid unbroken rounds all the way thru. used the squat rack as a pullup bar for the first 4 or 5 rounds as the pull up bar was occupied. this slowed me down a bit as its square and harder to hold onto. switched over to the pullup bar but kept them strict for the remainder.
all the sumo's and push ups were unbroken and the last push up went right into the burpees.
started and kept a solid pace.
felt good all the way thru and was sufficiently ko's by the end.

Plyo
Foam roll
-legs still tender. spent some time working on them.

feeling good today. looking to hit it hard again tomorrow and maybe get a few rides in over the weekend.

peace

Wednesday 6-1-11

happy June!

starting the month off with a rest day.
honestly my legs were cooked from the last two days.
really sore so i decided to roll over and hit it hard tomorrow.

peace.

Tuesday 5-31-11

back into the swing. up early and out the door.

warm up
run 1 mile
7:45
solid. 8:00 pace till the last 400m or so. cranked it up a bit to see how it felt.

baseline
rom drills
-legs a little stiff from the Murph yesterday. needed to loosed them up a bit

6-deadlift
6-hang power clean
6-front squats

95-115-135-155

95- was solid. worked on keeping the form correct
115- felt pretty solid as well
135- started to get a heavy on the power cleans.
155- the power cleans and the front squats hurt pretty bad. need to work on the hand position.
got them done but it was rough

work capacity
6 rounds
1 minute max reps
95# deadlift
95# hang power clean
95# front squat
1 min rest between rounds

holy smoker. doesn't look too bad on paper but oh boy. i knew the hang cleans would be the worst and that my grip would start to go but the front squats caught up to me fast.
didn't record reps but tried to get 30 deads, 15-20 hang cleans and 15 to 20 front squats. the last couple rounds those numbers were a stretch and i was happy to get half to 2/3 of that.
felt good to get thru all the rounds.
solid.

Durability
run 2 miles
15:45
8:00 pace for most of the run. legs really feeling it. kicked it up at the end to see what i had left. not much!

plyo
foam roll
-spent sometime working out the kinks of which there were a lot! legs are smoked. rolled thru some serious damage. ouch. just brutal.
going to be a hard week! excellent!

peace.

Memorial day weekend wrapup

had a good Memorial day weekend. felt good to take the rest week last week. think the mind and body needed it.

Saturday 5-29
run 4.5 miles
solid run thru the neighborhood. explored a few new roads and ran a bunch of ones i already know. little hilly. solid pace. sub 8:00 average. gotta load the garmin file later.
after that did a few hours of yard work. pushed the mower around etc...
washed the truck and them played in the hose with the kiddies.

Sunday
no run or ride. futzed around in the yard some more. did a little more stuff outside and them played with the kiddos. great day.

Monday
Memorial day.
modified "Murph"
with 45# weight vest
run 1 mile
200 push ups
300 squats
run 1 mile

did this outside in the vest and the heat. the first mile was 8:00 pace and solid.
cycled thru the push ups and squats in sets of 20/30 respectably.
modified as i did not have a pull up bar. was going to use the swing at park but it was a little high to jump with the vest on and a little slick from the am rain. but i did have 45# instead of 20 in the vest to make it a little more interesting
powered thru the push ups and squats. total mental battle.
second run was 9ish average pace.
have it on the garmin and will upload it later.

felt good to bang this out and on the run back to the house when i felt like stopping i thought of the boys in the sand box humping all day in full gear and just pushed thru.
thanks to them we can lay around and eat fat burgers and drink cold beer! hoorah!

rest of the day was spent outside with the kiddies. getting some sun and playing in the hose.
good times!


hoorah Murph!

Friday 5-27-11

end of rest week.

last day to roll over and f it.

back to business next week.

long weekend on the horizon. looking to get some good runs, rides and workouts in.

yippee!

Thursday 5-26-11

lazy!!!!!

i rolled over this am. rest week? guess so.

whatever. recharging the batteries. thinking up some new plans.

we'll see. last weekend opened up the pandora's box event wise. do i want to try to put another race on the calender? something longer? mix in some more riding in the training? we'll see.

peace.

looking forward to a long weekend!!

Wednesday 5-25-11

ok. so one more day off..

had a late dinner meeting for work last night. got home to a sick daughter. was up too late.

reset the alarm and rolled over.

feel pretty good though. think the body has fully recovered from the punishment.

yippee!

Tuesday 5-24-11

rest day.

still letting the body recover from the six hour. feel pretty solid. legs are good. couple little niggling aches and pains here and there.

should be back in action tomorrow at least for some light work.

we'll see.

peace!

monday 5-23-11

weekend wrap up

Saturday was a rest day. got some stuff done around the house and just chilled.
drank gallons of aqua!

Sunday--race day.
Stewart super six pack! 6 hour mountain bike race at Stewart state forest!
10.5 mile laps of muddy rolling terrain with long deep puddles interspersed to keep things interesting!

lap 1- felt good off the start. solid pace. little bit of traffic but was feeling solid.
stopped to switch a bottle in the pits and back out on course.

lap 2- still feeling pretty good. pace still solid. trying to keep it in check and was riding pretty much everything. stopped to switch bottles and had a couple endurolytes

lap 3- starting to feel the miles in the legs. moving into the longest ride of the season at this point. feeling a little crampy at the end of the lap but spinning it out. switched bottles and had a few more endurolytes

lap 4- top of Brians trail my legs just locked up. bad bad bad cramps. horrible! forced myself back on the bike and tried to ride them out. spent the next 2 miles trying to fight the cramps. stopped at the water station for a bottle fill and a PBR! think maybe it saved my legs!! next 5 weren't so bad but still fighting the cramp monster.

lap 5- more endurolytes and back on the course. survival mode. walked a couple of the punchy climbs. rode threw the cramps for a while. fought them off again. got to the aid station and powered thru. gotten finish the lap! second half was hard again. came thru with time to go out foe another lap but decided to call it there. 53 miles in the books.

5 laps was solid. longest ride of the year and very challenging conditions. bike was flawless. couple of brake issues with the rear but with the amount of mud out there its to be expected.
totally spent after. have to say i left it all out there.

so the experiment continues. don't know if i will get any other races in this year but had a blast. nice to be on the other side for once.

today was a rest day.
legs aren't too bad. maybe get back into the gym tomorrow and see how they feel.

Friday 5-20-11

Rest day.

may get out on the bike for an easy spin tomorrow or maybe not.

will be racing the "stewart super six pack" on sunday.
-6hr mountain bike race
-10.4 mile laps
-looking to do 6.......
----we'll see how that goes...

peace!

Thursday 5-19-11

Active recovery

caught a few extra minutes this am and then jumped out of bed and hit the ground running...

Run
4 miles
31:35
-moderate pace. started easy and picked it up toward the end. felt real solid.

mobility drills
-shoulder pass thrus
-high steps
-leg kicks
-leg swings
-over head squats
-front squats
-sampson stretch
-overhead lunges
--just worked thru a little mobility circuit to stretch it out a bit.

Plyo/Yoga
-worked thru the standard plyo/pseudo yoga moves

foam roll
-working out the kinks.

--that was all for this am. excellent active recovery day.

not sure about tomorrow am yet. probably a rest day. maybe try to get out on the bike as Sunday will be a LONG ride...... we'll see.

peace!

Wednesday 5-18-11

up and out into another gloomy am. yuck.

warm up
run 2 miles
7:50 pace.
solid. needed to get the blood flowing this am. motivation levels were low..

baseline
3 rounds
20- swings
10- RH snatches
10- LH snatches
20- goblet squats
-subbed this for the rx'd sandbag drills as i do not have a sandbag. bummer.
-moved thru these pretty quick and it helped to shake out the cobwebs.

Strength
Overhead Squat
10-45
10-95
8-115
6-135
3-155
1-165
1-175(fail)

-goal was to work to a 1 rep max. felt pretty solid all the way up.
6 at 135 were good.
3 at 155 was big. felt real strong on that.
165 went up easy.
175 failed to be able to lock it out over head.
definitely had more in the tank squat wise but getting it over head is the issue. have to get comfortable split jerking it. will have to work on that.
overall good stuff

Stamina
5 rounds
3- overhead squats at 135
100m farmer carry w/45# plates
10- burpees pullups
100m farmer carry w/45# plates

-this was good stuff. i think the 85% reps after the strength work have been helping a lot. wanted to get this in.
didn't have time for the work capacity today but wanted to make sure i got this done.
squats were solid. 4th and 5th round were tough
farmer carries were cool. got some interesting looks carrying plates around
the burpees pullups were solid.

plyo
foam roll
-keep working the mobility. this has also been helping a lot.

thats it.
hopefully the monsoon stops so we can get outside for a ride or something!!

peace!

Tuesday 5-17-11

Tuesday! another rainy am but i was up before the alarm...

warm-up
run 1 mile
8:00 pace. just a leg opener.

baseline
barbell complex, ie bear complex
45- warm up
75
85
95
105
all rounds with burpee chaser
-felt pretty solid here. last round was a little heavy on reps 5/6 but thats to be expected.

Work Capacity
run 400m
20- 225# deadlift
run 800m
40- 20# wall ball
run 1 mile
40- 20# wall ball
run 800m
20- 225# deadlift
run 400m

warmed up a little on the deadlifts with a set at 135 and then at 225. found a 20# real med ball in the back of the gym! yeah! took a minute to collect myself and off i went!

30:00 +/- on the wall clock!
-solid. runs were sub 8:00 pace as i knew this was more of an endurance wod.
-first set of deads was 5/5/5/5
-wall balls were 28/12 only cause i dropped the ball off a crappy throw. oops.
-2nd set of wall balls were 20/10/10
-last set of deads were 8/6/6 solid!
-runs were good. felt pretty good all the way through and moved at a good pace.

plyo
foam roll
-spent some extra time working out the kinks.

solid work for a rainy tuesday!!

peace

Monday 5-16-11

back in the swing!
so little weekend wrap up...

Friday turned into a rest day. no real reason...lazy i suppose..

Saturday was yard work. wheelbarrow, rake, leak blower, push mower, etc...
solid 4 hours of fun!!

Sunday went out for a run.
6.5 miles on the road. garmin kind of flubbed my data. will upload it later. had satellite issues.
roughly 8min or below the whole time. solid. felt pretty easy. hilly loop as well.

Monday am
back in he gym!!

baseline
run 1mile
8:00 pace. warm up.

15-12-9
hand stand push ups
wall balls
-hspu's were solid. good rom. felt pretty good.
-wall balls were all unbroken w/16# ball.

Strength
Bench Press
10-135
8-165
6-185
4-205
2-225
1-245
1-255

-felt pretty solid thru this. 245 was easy. 255 was heavy and a little harder to press thru. stopped there. definitely getting stronger on these.

Stamina
20- bench press @ 205
100m- overhead walking lunge 60# bar
row 1500m

-worked the bench in sets of 4 and 3. solid
-walking lunges were pretty brutal. especially the last 40m or so. yikes.
-row 1500m. 5:01. solid. but brutal. very spent at that point...

Work Capacity
3 rounds
15- 95# overhead squat
15- dead hang pullup
run 400m

15:00
was pretty shot going into this. really not feeling it.
all over head squats unbroken. pullups broken down into 10/5, 8/7, 7/4/4
runs were all at 7:30 pace or better.
no juice at this point. totally cashed. felt good to push it that far.

Foam roll
-spent a few minutes rolling it out.

solid rainy monday!!!

peace!

Thursday 5-12-11

no workout this am.
recovery day anyway. thought about making up yesterdays workout but got home late last night and decided to grab the extra 2 hours.

got in a good ride last night.
14 miles.
pretty hot pace. minimal stopping for a good size group. felt solid.

back to the gym tomorrow and maybe some road action on the weekend. left the singlespeed at the shop for some minor adjustments.

peace.

Wednesday 5-11-11

no AM workout today.
heading up to stewart later this pm for a mountain bike ride.
had thought about doing the double and taking tomorrow off but it think i will get a ride in tonite and make up todays strength training tomorrow.

psyched to spend some time on the bike.

peace!

Tuesday 5-10-11

not going to lie, it seemed really appealing to stay in bed this am.....

but i was up and out.

warm-up
run 1 mile
8:00 pace. just standard opener.

baseline
frog complex
squat clean, push press, back squat, push press
6 reps of each progression
75
85
95
105

felt pretty solid thru this. shoulders and upper back a little sore from the cleans yesterday.
this was an excellent opener to get loose and ready for the rest of the workout.

work capacity
run 800m
7 rounds
10- 95# thruster
10- burpee
run 800m

this looked awful on paper. i recalled the burpee thruster nastiness from last week and it made me really apprehensive.
but 3-2-1- go damnit! don't think, just do!
first run was paced as i knew i had a long wod ahead. 3:58ish
the first 2 rounds of thrusters and burpees were unbroken.
3rd, 4th, 5th, 6th were 7/3
7th was 5/5
burpees were unbroken for the most part. i few rounds a short pause between reps to adjust the headphones etc...
the last run was started at 8:00 pace and then down to sub 7 to finish.

20:00 on the wall clock...
fairly happy with that. all in all a solid performance for me. big mental element to this. the 7 round set is harder mentally i think. that 7th round seems so far away.....
i set apace on this and stuck to it. played the mental game. get the first round done, work on the next, keep the focus on the immediate. seemed to work well.

was totally cashed after this. thought about a run to finish but decided against it.

plyo
roll
yoga
-spent some extra time working out the kinks, especially in the upper back and shoulders as they are shot.
feeling pretty good overall.

peace!!

Monday 5-9-11

weekend update..
had a bitching ride on Saturday with the MTBNJ boys.
6hr race course set and its sweet!
22 miles of good times.

Sunday was Mom day chillin. wash the car, grill some meet, enjoy the glorious weather.

Monday
back in the swing. up and out early and feeling pretty solid.

warm up
run 1 mile
8:00 pace. just an opener. no issue

baseline
3 rounds
20- wall ball
20- double unders
moved thru this fast and fluid. the double unders seem to get better as the rounds go on. just need to practice these more. getting faster though.

work capacity
on the minute for 20 minutes
1- 205# deadlift
2- push ups
each minute add 1 deadlift and 2 push ups.
continue till you cannot complete the round in the minute. then go down 1 rep and finish the 20 minutes

got to the 12 deadlift round. finished the pushups and had to get right on the bar. was unable to finish the next round.
went back at the deads and struggled.
wasn't able to do the deads unbroken which ate up the time. suffered thru a few more rounds and then called it a quits.
solid workout. just brutal. grip was destroyed after the round of 10. was able to get all the deads and push ups unbroken to that point.
this was a crusher!

Strength
squat clean
8- 45
8- 95
6- 115
4- 135
2- 155
1- 175
1- 185 -pr

was a little apprehensive going into these as the work capacity had taken a lot more out of me than i thought. used the first few rounds to recover and get loose.
135 felt solid
155 was good as well
175 went up pretty smooth and came out of the bottom well.
185 was a little heavy off the floor and then a little slow out of the hole but stuck it! PR i believe! have to go back thru the notes but i think thats a new pr. stoked.

Stamina
5 rounds not timed
3- 145# squat clean
30- 35# kettlebell swings
100m- 100# barbell carry

worked thru this pretty quick. the cleans were solid. 80% of the 1 rep max i hit this am. focused on keeping the form solid. fast elbows and quick out of the bottom.
the swings were swings.
barbell carry was with a short 100# fixed bar. cleaned and pressed to rack on back. walk. push jerk of shoulder. this was solid.

pretty happy with the overall performance here.
solid morning.

Monday! yippee!

peace