back to the gym early this am.
felt pretty good once the feet hit the floor.
warm up
run 1 mile
easy spin to open up the legs and get the body moving.
3 rounds
5 walk outs
20 push ups
30 squats
feeling pretty solid on these. may look to shift it a little. we'll see. good warm up though.
Deadlift
10x135
8x225
6x275
5-3-1
super set with 5 chin ups
305
325
345 1 rep with 12 chins
305 was solid and a good 5 reps.
325 was solid and only oin the 3rd did my grip start to fade
345 was heavy and the form broke down a little. only got 1. didn't want to push the form for another. followed it with 12 chins. lost my grip at that point on the chins.
good stuff. pretty happy with those numbers.
met-con
21-15-9
double unders
kb swings
pull-ups
6:00 +/-
used a 60# dumbbell for the swings. russian style as i didn't want to end up throwing the bell.
felt solid all the way thru. double unders were good.pullups were solid on the first 2 sets. the third was just a battle to finish as my arms were pretty pumped from swinging the dumbbell.
TABATA
20:10 x 6
6% grade at 6:15 minute pace
jumped on the treadmill and figured i would throw this down. yikes.
what a smoker. totally cooked after 6 sets.
good finisher anyway.
stretch
foam roll
plyo
another Monday in the books.
off to the office to see what comes of the day.
peace!!
Monday, January 31, 2011
Saturday 1-29-11
got outside for a little run on a sunny chilly winter Saturday.
3.75 miles.
good pace and a pretty rolly loop. will attached the garmin file when i download it.
garmin data
Sunday
rest day.
was going to go run in the snow but decided to just chill with the family. good day to veg and get some stuff done around the house.
3.75 miles.
good pace and a pretty rolly loop. will attached the garmin file when i download it.
garmin data
Sunday
rest day.
was going to go run in the snow but decided to just chill with the family. good day to veg and get some stuff done around the house.
Friday, January 28, 2011
Friday 1-28-11
back in the game this am.
had some make-up to do and wanted to get in a little volume.
warm up
run 2 miles
16:10
casual pace to start and then worked into the 7's for the second mile and the sub 7 for the last 400m. felt pretty solid.
3 rounds
5 walk outs
20 push ups
30 squats
just opening up the rest of the body and getting it ready for the onslaught.
Backsquats
10x135
8x185
6x225
5x255
3-3-3 supersetted with 30sec plank hold
270
290 2-f-1
275- 5
used the cage today. set the bars at a solid depth and tried to touch them each time. good way to measure if the squats were real. and today they were. good and deep. excellent range and really felt the difference. will be working in the cage from now on. better than a spotter and safer than the other racks.
270 was heavy but i got full ROM. real deep solid 3 reps
290 was a beast. gutted out the first. hit the second hard. failed 3. reset and got the 3rd rep.
little mental little form on the 290. came off balance a little. but was happy to get that last rep.
275 went back down to get a higher rep set. it was heavy as my legs were pretty smoked. but got 5 real good ones. excellent.
was a good showing overall. for being a little off this week it was still solid.
Press
10x45
7x95
6x115
3-3-3 supersetted with 10 chest to deck push ups
135
145
155
135 was cake. felt solid
145 went up pretty good as well. thought i might have been a little light.
155 was heavy on the first rep but got the next 2 pretty solid.
all in all i think my press has improved dramatically. much more solid form.
met-con
5 rounds
5 handstand push ups
30 squats
5 burpees
7 minutes.
sucked a couple of peeps to join me on this. made it much more fun. they scaled the HSPU's but otherwise hit it hard and we all finished with in a minute or 2 of each other.
nice to work in a group. makes you push just a little harder.
foam roll
stretch
TGIF!
peace
had some make-up to do and wanted to get in a little volume.
warm up
run 2 miles
16:10
casual pace to start and then worked into the 7's for the second mile and the sub 7 for the last 400m. felt pretty solid.
3 rounds
5 walk outs
20 push ups
30 squats
just opening up the rest of the body and getting it ready for the onslaught.
Backsquats
10x135
8x185
6x225
5x255
3-3-3 supersetted with 30sec plank hold
270
290 2-f-1
275- 5
used the cage today. set the bars at a solid depth and tried to touch them each time. good way to measure if the squats were real. and today they were. good and deep. excellent range and really felt the difference. will be working in the cage from now on. better than a spotter and safer than the other racks.
270 was heavy but i got full ROM. real deep solid 3 reps
290 was a beast. gutted out the first. hit the second hard. failed 3. reset and got the 3rd rep.
little mental little form on the 290. came off balance a little. but was happy to get that last rep.
275 went back down to get a higher rep set. it was heavy as my legs were pretty smoked. but got 5 real good ones. excellent.
was a good showing overall. for being a little off this week it was still solid.
Press
10x45
7x95
6x115
3-3-3 supersetted with 10 chest to deck push ups
135
145
155
135 was cake. felt solid
145 went up pretty good as well. thought i might have been a little light.
155 was heavy on the first rep but got the next 2 pretty solid.
all in all i think my press has improved dramatically. much more solid form.
met-con
5 rounds
5 handstand push ups
30 squats
5 burpees
7 minutes.
sucked a couple of peeps to join me on this. made it much more fun. they scaled the HSPU's but otherwise hit it hard and we all finished with in a minute or 2 of each other.
nice to work in a group. makes you push just a little harder.
foam roll
stretch
TGIF!
peace
Thursday, January 27, 2011
Thursday 1-27
MORE SNOW!
shovel driveway for time.
12" or more fell last night.
got up and decided to clean the driveway the hard way.
who needs virtual shoveling when you can do the real thing!!
45 minutes later into the shower and off to work.
happy day!
back to the gym tomorrow. got a little make up to do and looking forward to some heavy work!
shovel driveway for time.
12" or more fell last night.
got up and decided to clean the driveway the hard way.
who needs virtual shoveling when you can do the real thing!!
45 minutes later into the shower and off to work.
happy day!
back to the gym tomorrow. got a little make up to do and looking forward to some heavy work!
Wednesday, January 26, 2011
Wednesday 1-26
Rest day
rolled over this am.
may have been a mistake as it looks like tomorrow is going to be a snowy am but felt i needed the extra sleep.
cold/flu type crap going around and had a bit of a headache this am.
back at it tomorrow so long as we don't have 2 feet of snow!!
rolled over this am.
may have been a mistake as it looks like tomorrow is going to be a snowy am but felt i needed the extra sleep.
cold/flu type crap going around and had a bit of a headache this am.
back at it tomorrow so long as we don't have 2 feet of snow!!
Tuesday, January 25, 2011
Tuesday 1-25-11
little sluggish this am. little warmer but snowing again.
warm-up
run 2 miles
started easy and built the pace up little at a time. after feeling so flat yesterday it was nice to just bring the pace up naturally.
16:35. just a leg opener.
clean progression
1- power clean
1- hang power clean
1- hang clean
1- clean
warmed up with 45 and then 95.
135
155
165
135 was solid
155 was a little heavy but got under it well.
165 was heavy but got it. heavy out of the hole but stood up with it.
the protocol was to use moderate weight. felt pretty solid.
met-con
20min amrap
1- clean 135#
5- dead hang pullups
10- chest to deck push ups
15- squats
15 rounds
felt solid for the first 10. then it started to catch up a little. worked hard to get 15. was pretty gassed by 13 or so.
rx'd weight on the clean was 115 but felt i had 135 in me and wanted to try to get a little more power out of it. glad i stepped up.
prowler play time!
was going to run a little but figured this would be more fun!
prowler pull and drag
2x45 + 2x25 on the yoke
5 rounds rest as needed between efforts
these were max effort pulls. pull the sled from behind on the way down and pull it backward back.
holy gasser. this was fun stuff. will be integrating more of this i think.
foam roll
plyo/mobility
back a little tweaked so worked that out a bit.
peace!
warm-up
run 2 miles
started easy and built the pace up little at a time. after feeling so flat yesterday it was nice to just bring the pace up naturally.
16:35. just a leg opener.
clean progression
1- power clean
1- hang power clean
1- hang clean
1- clean
warmed up with 45 and then 95.
135
155
165
135 was solid
155 was a little heavy but got under it well.
165 was heavy but got it. heavy out of the hole but stood up with it.
the protocol was to use moderate weight. felt pretty solid.
met-con
20min amrap
1- clean 135#
5- dead hang pullups
10- chest to deck push ups
15- squats
15 rounds
felt solid for the first 10. then it started to catch up a little. worked hard to get 15. was pretty gassed by 13 or so.
rx'd weight on the clean was 115 but felt i had 135 in me and wanted to try to get a little more power out of it. glad i stepped up.
prowler play time!
was going to run a little but figured this would be more fun!
prowler pull and drag
2x45 + 2x25 on the yoke
5 rounds rest as needed between efforts
these were max effort pulls. pull the sled from behind on the way down and pull it backward back.
holy gasser. this was fun stuff. will be integrating more of this i think.
foam roll
plyo/mobility
back a little tweaked so worked that out a bit.
peace!
Monday, January 24, 2011
Monday 1-24-11
back to the grind.
it was 2 degrees out when i got in my truck this am. ouch....
warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 400m
all good here. threw the runs in there just to get the legs primed. not really speedy just a warm up.
Deadlifft
10x135
8x225
6x255
5x275
3-3-3
superset with 5 chin ups
295
315
335 w/10 chins
295 was solid.
315 went up good. little heavy.
335 was heavy on 1, better on 2. had to regrip for 3 and the form was suffering. got it up though.
feeling pretty good about the progress here. these were 80-85-90 sets. that puts a 1 rep max at around 370. thats a solid target. 400 might be doable by summer? maybe. have to keep pushing forward!
met-con.
21-15-9
75# sumo deadlift high pulls
knees to elbows
run 800-400-400
13 minutes +/-
all the sdhp's were unbroken.
had to stop and regrip on the k2e's. kipped them and felt good. fast and smooth.
runs were a good pace. finished the last set with a 400 even though it was only supposed to be 200. just felt like finishing it out.
en-durability?
run 1 mile
8:00 pace.
felt flat and spent. just spun the legs. legs were good but was mentally done.
foam roll
mobility/yoga
good day.
happy with the strength work.
peace!
stay warm
it was 2 degrees out when i got in my truck this am. ouch....
warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 400m
all good here. threw the runs in there just to get the legs primed. not really speedy just a warm up.
Deadlifft
10x135
8x225
6x255
5x275
3-3-3
superset with 5 chin ups
295
315
335 w/10 chins
295 was solid.
315 went up good. little heavy.
335 was heavy on 1, better on 2. had to regrip for 3 and the form was suffering. got it up though.
feeling pretty good about the progress here. these were 80-85-90 sets. that puts a 1 rep max at around 370. thats a solid target. 400 might be doable by summer? maybe. have to keep pushing forward!
met-con.
21-15-9
75# sumo deadlift high pulls
knees to elbows
run 800-400-400
13 minutes +/-
all the sdhp's were unbroken.
had to stop and regrip on the k2e's. kipped them and felt good. fast and smooth.
runs were a good pace. finished the last set with a 400 even though it was only supposed to be 200. just felt like finishing it out.
en-durability?
run 1 mile
8:00 pace.
felt flat and spent. just spun the legs. legs were good but was mentally done.
foam roll
mobility/yoga
good day.
happy with the strength work.
peace!
stay warm
Sunday
rest
still freezing cold out.
wasn't feeling 100%. had been up with one of the kiddies throwing up during the night.
didn't want to push it in case i had a bit of the same thing coming on.
rest.
football.
peace!
still freezing cold out.
wasn't feeling 100%. had been up with one of the kiddies throwing up during the night.
didn't want to push it in case i had a bit of the same thing coming on.
rest.
football.
peace!
Saturday 1-22-10
brrrr!
coldest day of the year so far. maybe 15 when i went out for a tempo run.
run.
4 miles
tempo. just hold a comfortable solid pace and then look at the data when you get finished.
strapped on the new garmin 310 and sent out into the blustery cold.
garmin data
nice loop and a good run. felt a little slow actually. sluggish maybe. but happy with the numbers after.
coldest day of the year so far. maybe 15 when i went out for a tempo run.
run.
4 miles
tempo. just hold a comfortable solid pace and then look at the data when you get finished.
strapped on the new garmin 310 and sent out into the blustery cold.
garmin data
nice loop and a good run. felt a little slow actually. sluggish maybe. but happy with the numbers after.
Friday, January 21, 2011
Friday 1-21
more snow!
yippee.
2 hour delay for the kids. no delay for me..... boo.
almost rolled over but took a rest day yesterday and needed to hit it hard this am.
warm-up
3 rounds
run 400m
20 pullups
30 squats
runs were at 8:00 pace. nice and easy on the legs. pull-ups rounds 1 and 2 unbroken! boo ya!
round 3 was 10-5-5.
felt the tight hammy's on the squats. yikes. but they loosened up by round 2.
nice opener. good stuff.
Press
10x45
8x75
6x95
5x115
5-5-5
125
135
145
super set with 10 hands off push ups.
125 felt solid.
135 was good as well. little heavy on 4 and 5
145 was heavy but solid. tried to get 6 or 7 reps but missed 6 so called it there.
solid work on the press today. pretty happy.
met-con
5 rounds
1-press 115#
2-push press
3-jerk
25 double unders
7 minutes
felt real solid on this. weight was good. form was good and blasted them out.
doubleunders much better than the other day. used a different rope and i was much better.
pretty solid. nice met-con.
CFE wod
5x1:2
5 rounds of 1minute run 2 minutes walk
runs were at 6:00 pace. felt pretty good. this should be my new 400m pace i think for met-con work. walked at a good clip for the rest periods.
felt good to spin the legs fast. concentrated on a relaxed upper body and fast legs. keep it easy and light. feet feeling good. legs a little tired from the other day.
looking to maybe get outside for a few runs over the weekend. supposed to be brutal cold. yikes. we'll see.
peace!
yippee.
2 hour delay for the kids. no delay for me..... boo.
almost rolled over but took a rest day yesterday and needed to hit it hard this am.
warm-up
3 rounds
run 400m
20 pullups
30 squats
runs were at 8:00 pace. nice and easy on the legs. pull-ups rounds 1 and 2 unbroken! boo ya!
round 3 was 10-5-5.
felt the tight hammy's on the squats. yikes. but they loosened up by round 2.
nice opener. good stuff.
Press
10x45
8x75
6x95
5x115
5-5-5
125
135
145
super set with 10 hands off push ups.
125 felt solid.
135 was good as well. little heavy on 4 and 5
145 was heavy but solid. tried to get 6 or 7 reps but missed 6 so called it there.
solid work on the press today. pretty happy.
met-con
5 rounds
1-press 115#
2-push press
3-jerk
25 double unders
7 minutes
felt real solid on this. weight was good. form was good and blasted them out.
doubleunders much better than the other day. used a different rope and i was much better.
pretty solid. nice met-con.
CFE wod
5x1:2
5 rounds of 1minute run 2 minutes walk
runs were at 6:00 pace. felt pretty good. this should be my new 400m pace i think for met-con work. walked at a good clip for the rest periods.
felt good to spin the legs fast. concentrated on a relaxed upper body and fast legs. keep it easy and light. feet feeling good. legs a little tired from the other day.
looking to maybe get outside for a few runs over the weekend. supposed to be brutal cold. yikes. we'll see.
peace!
Thursday, January 20, 2011
Thursday 1-20
Rest day.
definitely spent. drained.
don't think its the training volume as much as outside influences.
figured catch a couple of extra hours and then hit it hard tomorrow.
peace
definitely spent. drained.
don't think its the training volume as much as outside influences.
figured catch a couple of extra hours and then hit it hard tomorrow.
peace
Wednesday, January 19, 2011
Wednesday 1-19
i would be lying if i told you i was 100% this am.
dragging a little. but up and out and into the fire...
warm up
3 rounds
run 800m
10 pullups
20 push ups
30 squats
runs were at 8:15ish pace. steady state. open up the legs and work the stride.
feeling really good in the vibrams now. amazed.
all rounds of bodyweight exercises unbroken.
was feeling a little flat but this helped to get the blood flowing.
strength
backsquat
10x135
8x185
6x225
5-5-5
superset w/ 30sec plank hold
255
275
285
little flat on the upper end today.
255 was good but felt it more than i would have thought
275 got heavy on 4 and 5
285 was solid for 5 but heavy and the form suffered a little.
these were 75-80-85 of 1 rep supposedly. using these number would put it at 340. better.
still working on depth and form. getting better but its a journey...
met-con
10min amrap
5- k/b thrusters 35#
5- right leg split squats w/35's
5- left leg ...
5- right leg step up 20" w/35's
5- left leg
6 rounds
really thought 10 rounds would be possible but the split squats slowed mr down and by the 4th round i was pretty gassed. had thought about doing a 20amrap on this but no....
again much harder than it looked on paper.
roll
plyo
yoga
mobility
spent some serious time on this today. fatigue was setting in and knew i needed to focus more on this. no sense cranking out a run or some speed work as i was pretty shot. will keep building the volume but at a smart level. no sense burning out or getting injured.
time well spent today on mobility. good stuff.
half way thru the week!
yippee
dragging a little. but up and out and into the fire...
warm up
3 rounds
run 800m
10 pullups
20 push ups
30 squats
runs were at 8:15ish pace. steady state. open up the legs and work the stride.
feeling really good in the vibrams now. amazed.
all rounds of bodyweight exercises unbroken.
was feeling a little flat but this helped to get the blood flowing.
strength
backsquat
10x135
8x185
6x225
5-5-5
superset w/ 30sec plank hold
255
275
285
little flat on the upper end today.
255 was good but felt it more than i would have thought
275 got heavy on 4 and 5
285 was solid for 5 but heavy and the form suffered a little.
these were 75-80-85 of 1 rep supposedly. using these number would put it at 340. better.
still working on depth and form. getting better but its a journey...
met-con
10min amrap
5- k/b thrusters 35#
5- right leg split squats w/35's
5- left leg ...
5- right leg step up 20" w/35's
5- left leg
6 rounds
really thought 10 rounds would be possible but the split squats slowed mr down and by the 4th round i was pretty gassed. had thought about doing a 20amrap on this but no....
again much harder than it looked on paper.
roll
plyo
yoga
mobility
spent some serious time on this today. fatigue was setting in and knew i needed to focus more on this. no sense cranking out a run or some speed work as i was pretty shot. will keep building the volume but at a smart level. no sense burning out or getting injured.
time well spent today on mobility. good stuff.
half way thru the week!
yippee
Tuesday, January 18, 2011
Tuesday 1-18
more snow!
well for a little while at least. rain and ice when i left the gym.
warm-up
3 rounds
5 walk outs
20 push ups
30 squats
all good. like this as an opener but will need to get the pullups back in there too.
run 1 mile
just a opener for the legs. 8:15 pace.
no strength phase today.
Met-con
5 rounds
7- bear complex 75#
11- lateral jump burpees
12 minutes +/-
felt pretty solid. all the bear complexes were unbroken. never had to put the bar down.
the lateral burpees were much better this time. significantly less taxing. still hard but better. got into a rhythm and cranked them out. short pause between rounds to compose myself and get back at it.
good stuff.
tempo run
4 miles
33:50
8:20 pace. just a solid tempo/endurance run. 85%. trying to keep it feeling easy and light.
felt pretty good. definitely a mental battle for the first 2 miles. once thru them it was better. just soldier on. longer runs on the treadmill are a bit of a grind. ripped off 5 miles on Saturday outside like nothing and suffered this am on the treadmill. its all mental.
legs feeling good, feet feeling good. happy with the progress.
plyo
yoga
mobility
foam roll
spent some extra time working out the kinks on the roller and with some mobility work.
with the increased volume will need to increase the mobility work accordingly.
all in all a good session.
peace!
well for a little while at least. rain and ice when i left the gym.
warm-up
3 rounds
5 walk outs
20 push ups
30 squats
all good. like this as an opener but will need to get the pullups back in there too.
run 1 mile
just a opener for the legs. 8:15 pace.
no strength phase today.
Met-con
5 rounds
7- bear complex 75#
11- lateral jump burpees
12 minutes +/-
felt pretty solid. all the bear complexes were unbroken. never had to put the bar down.
the lateral burpees were much better this time. significantly less taxing. still hard but better. got into a rhythm and cranked them out. short pause between rounds to compose myself and get back at it.
good stuff.
tempo run
4 miles
33:50
8:20 pace. just a solid tempo/endurance run. 85%. trying to keep it feeling easy and light.
felt pretty good. definitely a mental battle for the first 2 miles. once thru them it was better. just soldier on. longer runs on the treadmill are a bit of a grind. ripped off 5 miles on Saturday outside like nothing and suffered this am on the treadmill. its all mental.
legs feeling good, feet feeling good. happy with the progress.
plyo
yoga
mobility
foam roll
spent some extra time working out the kinks on the roller and with some mobility work.
with the increased volume will need to increase the mobility work accordingly.
all in all a good session.
peace!
Monday, January 17, 2011
Monday 1-17
Happy Monday!
up and out and back to the grind.
got an extra hour in the am as of today. will try to use it wisely while it lasts.
good for the workouts bad for putting food on the table.....lol
warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 1.5 miles
start at 8:30 casual pace. work to 8:00 casual pace and hole there for the majority of the run.
felt good. form solid. feet good.
strength
Deadlifts
10x135
8x225
6x255
5-5-5
w/superset 5 weighted chin ups 55#
275
295
310
all sets were solid form and felt good. 310 was mentally heavy but when i actually got to the bar it came up solid. got 3 re-gripped and got 2 more. maybe should have cranked out a couple more but was feeling good about the solid set of 5 and pretty heavy weight.
all the chins were good. 55# dumbbell between the legs. good dead hang solid form.
very pleased here. it wasn't long ago that a 300# dead was a max effort and i'm pulling it for 5's now. nice.
met-con
20min AMRAP
5- 24" box jumps
10- kettlebell swings 35#
20-double-unders
10 rounds.
the double unders sucked. terrible today. no rhythm, all over the place with reps. argh. very frustrating. will blame some of it on a crappy rope. need to pick up my own rope.
argh. everything else was cake. really need a heavier bell.
run 1.5 miles
8:00 pace. solid finisher. little endurance/durability work.
foam roll
yoga/plyo.
so this will be the new format. little longer warm up and some kind of finisher at the end. will try to get some speed work in etc..
going to poach some of the crossfit endurance wods.
peace!
up and out and back to the grind.
got an extra hour in the am as of today. will try to use it wisely while it lasts.
good for the workouts bad for putting food on the table.....lol
warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 1.5 miles
start at 8:30 casual pace. work to 8:00 casual pace and hole there for the majority of the run.
felt good. form solid. feet good.
strength
Deadlifts
10x135
8x225
6x255
5-5-5
w/superset 5 weighted chin ups 55#
275
295
310
all sets were solid form and felt good. 310 was mentally heavy but when i actually got to the bar it came up solid. got 3 re-gripped and got 2 more. maybe should have cranked out a couple more but was feeling good about the solid set of 5 and pretty heavy weight.
all the chins were good. 55# dumbbell between the legs. good dead hang solid form.
very pleased here. it wasn't long ago that a 300# dead was a max effort and i'm pulling it for 5's now. nice.
met-con
20min AMRAP
5- 24" box jumps
10- kettlebell swings 35#
20-double-unders
10 rounds.
the double unders sucked. terrible today. no rhythm, all over the place with reps. argh. very frustrating. will blame some of it on a crappy rope. need to pick up my own rope.
argh. everything else was cake. really need a heavier bell.
run 1.5 miles
8:00 pace. solid finisher. little endurance/durability work.
foam roll
yoga/plyo.
so this will be the new format. little longer warm up and some kind of finisher at the end. will try to get some speed work in etc..
going to poach some of the crossfit endurance wods.
peace!
Sunday 1-18
lazy day....
well not so much but no run.
woke up feeling really good and wanted to get out but life got in the way. no worries.
well not so much but no run.
woke up feeling really good and wanted to get out but life got in the way. no worries.
Sunday, January 16, 2011
Saturday 1-15
up and had a great breakfast with the kiddos.
chilled for a bit and then hit the chilly road for a run.
run
5 miles
ended up tearing off 5 miles on a pretty hilly loop near the house.
felt great. feet felt good. stride felt good.
pace was endurance based. fast but easy to maintain? not sure on the time.
figuring how the pace felt low 8's.
supposed to be nice tomorrow so looking to get another run in. maybe not as long but we'll see.
peace!
chilled for a bit and then hit the chilly road for a run.
run
5 miles
ended up tearing off 5 miles on a pretty hilly loop near the house.
felt great. feet felt good. stride felt good.
pace was endurance based. fast but easy to maintain? not sure on the time.
figuring how the pace felt low 8's.
supposed to be nice tomorrow so looking to get another run in. maybe not as long but we'll see.
peace!
Friday, January 14, 2011
Friday 1-14
slept in.
maybe its the de-load week. maybe its the crap at work but i was just nit feeling it this am.
had a late meeting last night so my schedule was off.
rolled over and caught an extra hour.
rest day.
enjoy!
looking to get a couple workouts in this weekend. hopefully and couple good long runs and get ready for a another heavy cycle. will have a little extra time in the am so if i stay to regular schedule i can get in some speed work or endurance work. we'll see.
peace!
maybe its the de-load week. maybe its the crap at work but i was just nit feeling it this am.
had a late meeting last night so my schedule was off.
rolled over and caught an extra hour.
rest day.
enjoy!
looking to get a couple workouts in this weekend. hopefully and couple good long runs and get ready for a another heavy cycle. will have a little extra time in the am so if i stay to regular schedule i can get in some speed work or endurance work. we'll see.
peace!
Thursday, January 13, 2011
Thursday 1-13
back to the regular scheduled program!
nice to have a snow day yesterday even if i spent it in the office...argh!
warm up
run 2 miles
16:30
8:30 start and then 8:00 pace
work on leg speed and form. felt pretty solid.
met-con
30-25-20-15-10-5
burpees
push ups
sit ups
each round starts with 90 seconds of jump rope
not sure on the time here. oops.
the burpees actually felt ok. getting much better at them. they still suck mind you but i rocked thru the 30 with some speed and unbroken.
push ups and sit ups were solid. push ups after long burpee sets are interesting.
this was a great set. long strings of burpees really get the sweat flying!
good stuff.
bummed i missed yesterday's workout especially since it had rowing in it. not that i have access to a rower right now anyway...argh.
as of next week looks like i will have a little extra time in the am.
modified work schedule coming up. not good.
peace
nice to have a snow day yesterday even if i spent it in the office...argh!
warm up
run 2 miles
16:30
8:30 start and then 8:00 pace
work on leg speed and form. felt pretty solid.
met-con
30-25-20-15-10-5
burpees
push ups
sit ups
each round starts with 90 seconds of jump rope
not sure on the time here. oops.
the burpees actually felt ok. getting much better at them. they still suck mind you but i rocked thru the 30 with some speed and unbroken.
push ups and sit ups were solid. push ups after long burpee sets are interesting.
this was a great set. long strings of burpees really get the sweat flying!
good stuff.
bummed i missed yesterday's workout especially since it had rowing in it. not that i have access to a rower right now anyway...argh.
as of next week looks like i will have a little extra time in the am.
modified work schedule coming up. not good.
peace
Wednesday, January 12, 2011
Wednesday 1-12
Snow day
got about 10 inches or so of light fluffy snow.
no workout this am.
off to the office to suffer thru a lame day.
peace!
got about 10 inches or so of light fluffy snow.
no workout this am.
off to the office to suffer thru a lame day.
peace!
Tuesday, January 11, 2011
Tuesday 1-11-11
1-11-11 cool.
up and out today. might be a different story tomorrow with the impending storm.
warm up
3 rounds
run 400m
20 push ups
30 squats
all good here. eased into the runs and felt great.
push ups were good as well as squats.
nice opener.
skill/strength
3 rounds of supersets
7- right arm dumbbell snatch
7- left arm dumbbell snatch
max rep dead hang pullups
45/14
55/10
55/10
the 45 was too light and should maybe have treated it as prep. it wasn't all that light but too light for the work sets today. oh well
55 was good. heavy but ok form and power. didn't go heavier as i wanted to keep the form.
pull ups were solid. would have liked more reps but grip was the limiter after the snatches.
met-con
3 rounds
25- walking lunge 55# right arm overhead
25- walking lunge 55# left arm overhead
25- double unders
holy hell batman! the 55 was heavy. first few reps were hard and then i just had to settle in and deal. actually felt like i got a little more solid as the reps went on. no way were the lunges unbroken. just brutal and i will pay for them later.
double unders were good. again more form and concentration then stamina. practice has helped.
16:00 +/- on the wall clock. yikes.
looked like a walk in the park on paper. only 3 rounds....ha! brutal!
foam roll.
plyo
back to work!
peace
up and out today. might be a different story tomorrow with the impending storm.
warm up
3 rounds
run 400m
20 push ups
30 squats
all good here. eased into the runs and felt great.
push ups were good as well as squats.
nice opener.
skill/strength
3 rounds of supersets
7- right arm dumbbell snatch
7- left arm dumbbell snatch
max rep dead hang pullups
45/14
55/10
55/10
the 45 was too light and should maybe have treated it as prep. it wasn't all that light but too light for the work sets today. oh well
55 was good. heavy but ok form and power. didn't go heavier as i wanted to keep the form.
pull ups were solid. would have liked more reps but grip was the limiter after the snatches.
met-con
3 rounds
25- walking lunge 55# right arm overhead
25- walking lunge 55# left arm overhead
25- double unders
holy hell batman! the 55 was heavy. first few reps were hard and then i just had to settle in and deal. actually felt like i got a little more solid as the reps went on. no way were the lunges unbroken. just brutal and i will pay for them later.
double unders were good. again more form and concentration then stamina. practice has helped.
16:00 +/- on the wall clock. yikes.
looked like a walk in the park on paper. only 3 rounds....ha! brutal!
foam roll.
plyo
back to work!
peace
Monday, January 10, 2011
Monday 1-10
Monday.
up before the alarm. slept pretty good. got to bed a bit late so will pay for that later in the week.
re-reading Born to Run. really enjoy the book.
warm up
3 rounds
5 walk outs
10 pull ups
20 push ups
30 squats
good opener. solid. like the added pull-ups. kind of cranks up the intensity a little.
Strength- deload week.
no heavy barbell work this week.
Turkish Get-ups
2x40
used these as warm ups. worked thru the movement and got loose with it.
60
80
85- fail
70
60 was good and solid.
80 was great today. up both arms no problem.
85 was a fail. couldn't get it going on the left side so i bagged it
70 repped this out as a finisher and to have a good smooth rep.
happy with 80. good stuff!
met-con.
5 rounds
15 deadlift @ 155
15 burpees
12 minutes +/-
the deads we good and the forst 2 rounds were unbroken. 3-5 were 10 and 5
the burpees and still a weakness but getting better. was able to power thru them.
this was a great met-con wod, especially after the TGU's. really forced a lot of power output.
this would have crushed me a year ago and while it left me gasping for air i was able to power thru it pretty well.
plyo
mobility work
foam roll.
out of time and off to the salt mine.
peace!
up before the alarm. slept pretty good. got to bed a bit late so will pay for that later in the week.
re-reading Born to Run. really enjoy the book.
warm up
3 rounds
5 walk outs
10 pull ups
20 push ups
30 squats
good opener. solid. like the added pull-ups. kind of cranks up the intensity a little.
Strength- deload week.
no heavy barbell work this week.
Turkish Get-ups
2x40
used these as warm ups. worked thru the movement and got loose with it.
60
80
85- fail
70
60 was good and solid.
80 was great today. up both arms no problem.
85 was a fail. couldn't get it going on the left side so i bagged it
70 repped this out as a finisher and to have a good smooth rep.
happy with 80. good stuff!
met-con.
5 rounds
15 deadlift @ 155
15 burpees
12 minutes +/-
the deads we good and the forst 2 rounds were unbroken. 3-5 were 10 and 5
the burpees and still a weakness but getting better. was able to power thru them.
this was a great met-con wod, especially after the TGU's. really forced a lot of power output.
this would have crushed me a year ago and while it left me gasping for air i was able to power thru it pretty well.
plyo
mobility work
foam roll.
out of time and off to the salt mine.
peace!
Weekend wrap 1-8/9
Saturday
rest day.
active rest maybe.
spent the afternoon outside with the kids in the snow. good times!
Sunday
got out for a run on the road.
4 miles.
good pace, hilly course. haven't run that loop in a while and wanted to see how i fared. felt good. probably had a couple more miles in me but didn't want to push the feet to far as they are feeling great. i think maybe i have crossed over the vibram transition bridge. we'll see.
deload week coming up so should have some time to get in a few Crossfit Endurance workouts.
peace!
rest day.
active rest maybe.
spent the afternoon outside with the kids in the snow. good times!
Sunday
got out for a run on the road.
4 miles.
good pace, hilly course. haven't run that loop in a while and wanted to see how i fared. felt good. probably had a couple more miles in me but didn't want to push the feet to far as they are feeling great. i think maybe i have crossed over the vibram transition bridge. we'll see.
deload week coming up so should have some time to get in a few Crossfit Endurance workouts.
peace!
Friday, January 7, 2011
Friday 1-7-11
TGIF!
up and out on time. no excuses today. was looking forward to get some work in.
warm-up
3 rounds
run 800m
21 kettlebell swings
12 pull-ups
runs were 8:05, 7:45, 7:30 pace. all felt good.
all sets of swings and pull-ups unbroken.
good opener to get the blood flowing
Turkish Get-up
3x35 with kettlebell
1x55
1x70
1x80
35 was warm up and 55 skill work.
70 was what i finished with last time. felt great today. smooth
80 was a new pr. right went up good. lost it a little at the very end of the return to ground.
got the left up but didn't bring it all the way down.
right was a good rep. left will have to be reattempted.
good stuff.
met-con
modified from yesterday's Ignite workout.
didn't have access to a bar and was running short on time.
10-9-8-7-6-5-4-3-2-1-
burpee's
double unders
not sure on the time. was running late and just kind of jumoed into it. maybe 5 minutes?
burpees were good.
double unders still need work. gotta get my own rope and work on them.
plyo
foam roll
spent a little time rolling and doing some yoga/plyo moves. good stuff. need to work the mobility.
snows coming!
going to have to play the weekend workouts by ear. see what the weather brings.
peace!
up and out on time. no excuses today. was looking forward to get some work in.
warm-up
3 rounds
run 800m
21 kettlebell swings
12 pull-ups
runs were 8:05, 7:45, 7:30 pace. all felt good.
all sets of swings and pull-ups unbroken.
good opener to get the blood flowing
Turkish Get-up
3x35 with kettlebell
1x55
1x70
1x80
35 was warm up and 55 skill work.
70 was what i finished with last time. felt great today. smooth
80 was a new pr. right went up good. lost it a little at the very end of the return to ground.
got the left up but didn't bring it all the way down.
right was a good rep. left will have to be reattempted.
good stuff.
met-con
modified from yesterday's Ignite workout.
didn't have access to a bar and was running short on time.
10-9-8-7-6-5-4-3-2-1-
burpee's
double unders
not sure on the time. was running late and just kind of jumoed into it. maybe 5 minutes?
burpees were good.
double unders still need work. gotta get my own rope and work on them.
plyo
foam roll
spent a little time rolling and doing some yoga/plyo moves. good stuff. need to work the mobility.
snows coming!
going to have to play the weekend workouts by ear. see what the weather brings.
peace!
Thursday, January 6, 2011
Thursday 1-6
Rest day.
was up before the alarm and made a judgment call. wasn't feeling it today.
body is a little racked from 5 solid days of training and i think i needed a break.
reset the alarm and rolled over.
woke up later and felt pretty good. little disappointed that i skipped this am but i think the smart move in the long run.
was up before the alarm and made a judgment call. wasn't feeling it today.
body is a little racked from 5 solid days of training and i think i needed a break.
reset the alarm and rolled over.
woke up later and felt pretty good. little disappointed that i skipped this am but i think the smart move in the long run.
Wednesday, January 5, 2011
Wednesday 1-5
up before the alarm. feeling pretty solid and getting back on track after the holidays.
nutrition has been solid the last couple of days and for the most part i didn't derail too bad ove the holidays. couple cookies and such.
warm-up
3 rounds
10 walk outs
20 push ups
30 squats
doubling the walk-outs was an eye opener. guess i got used to the 5 reps. kind of shocked the body.
push ups were solid but was feeling the work from yesterday. squats were a good opener for what was to come.
Backsquats
10x45
10x135
8x225
6x255
5-3-1
275
295
305-2
275 was good. solid form and kept the bar moving.
295 got a little heavy and the last rep was tough but solid.
305 was big. rep 1 was good and deep. 2 was deep and slow back up. ground it out and will reap rewards for that later. hopefully!
happy with this as this is a PR for a good deep squat.
Met-con
5 min AMRAP
5 squats
3 24" box jumps
rest 1 minute
5 min max rep sit-ups
15 rounds on the 1st and 150 sit ups
that was a tough one. good stuff but tough.
wanted more situps but was blasted by 100.
stretch
yoga
foam roll
work the mobility.
become an agile warrior!!
till tomorrow.
peace!
nutrition has been solid the last couple of days and for the most part i didn't derail too bad ove the holidays. couple cookies and such.
warm-up
3 rounds
10 walk outs
20 push ups
30 squats
doubling the walk-outs was an eye opener. guess i got used to the 5 reps. kind of shocked the body.
push ups were solid but was feeling the work from yesterday. squats were a good opener for what was to come.
Backsquats
10x45
10x135
8x225
6x255
5-3-1
275
295
305-2
275 was good. solid form and kept the bar moving.
295 got a little heavy and the last rep was tough but solid.
305 was big. rep 1 was good and deep. 2 was deep and slow back up. ground it out and will reap rewards for that later. hopefully!
happy with this as this is a PR for a good deep squat.
Met-con
5 min AMRAP
5 squats
3 24" box jumps
rest 1 minute
5 min max rep sit-ups
15 rounds on the 1st and 150 sit ups
that was a tough one. good stuff but tough.
wanted more situps but was blasted by 100.
stretch
yoga
foam roll
work the mobility.
become an agile warrior!!
till tomorrow.
peace!
Tuesday, January 4, 2011
Tuesday 1-4
ah yes. right back into the doldrums!
only takes about 10hrs for me to get back into the office and start to hate it again.
going to be a long week.
warm-up
run 800m
40 push ups
30 squats
20 pull-ups
run 800m
this was a nice change of pace.
all sets unbroken. cranked out the 20 pull-ups fairly easily.
left foot a little stiff this am. we'll see how it plays out today and maybe no run tomorrow.
easy run pace. just sub 8:00
Press
10x45
8x95
6x115
5-3-1
135
155
170 fail
165 fail
135 went up pretty well. wasn't feeling super strong on the press today
155 was a little heavy but gutted them out
170 went for it here and just couldn't get it locked out
165 dropped down but i think i was just done.
Met-con
modified from "Nate"
10 min AMRAP
6 pull-ups
6 dips
4 handstand push ups
8 r/l single arm swings 35lb
6 rounds in 11 minutes. +/-
felt ok. pullups and dips were good.
handstand pushups were solid. need some work still. gotta get some more depth
swings were ok. little ok of rhythm maybe.
all in all just ok.
stretch.
foam roll
felt good to work on the mobility a bit.
ok day today. satisfied on the whole. got good work done.
back in the swing!
peace.
only takes about 10hrs for me to get back into the office and start to hate it again.
going to be a long week.
warm-up
run 800m
40 push ups
30 squats
20 pull-ups
run 800m
this was a nice change of pace.
all sets unbroken. cranked out the 20 pull-ups fairly easily.
left foot a little stiff this am. we'll see how it plays out today and maybe no run tomorrow.
easy run pace. just sub 8:00
Press
10x45
8x95
6x115
5-3-1
135
155
170 fail
165 fail
135 went up pretty well. wasn't feeling super strong on the press today
155 was a little heavy but gutted them out
170 went for it here and just couldn't get it locked out
165 dropped down but i think i was just done.
Met-con
modified from "Nate"
10 min AMRAP
6 pull-ups
6 dips
4 handstand push ups
8 r/l single arm swings 35lb
6 rounds in 11 minutes. +/-
felt ok. pullups and dips were good.
handstand pushups were solid. need some work still. gotta get some more depth
swings were ok. little ok of rhythm maybe.
all in all just ok.
stretch.
foam roll
felt good to work on the mobility a bit.
ok day today. satisfied on the whole. got good work done.
back in the swing!
peace.
Monday, January 3, 2011
Monday 1-3
back up at the crack of dark and into the gym.
warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 1 mile
7:50
felt good thru all of this. legs feeling the 2 runs on the squats. felt pretty solid.
run was good. pace felt easy and controlled.
Deadlift
10x135
8x225
6x275
5-3-1
305
325
345! PR!
felt pretty solid going into these. was pulling strong so figured i would put some weight on the bar and see how it went.
305 for 5 was solid. good form and bar speed
325 for 3 was solid as well. regripped at the top of 2 and banged out 3
345 was heavy and hard but got it locked out and back down.
actually wasn't as bad as i thought it would be. may still have had a little in the tank but wasn;t going up at that point. settle for the PR at 345!. awesome!!
no met-con today.
out of time.
probably could have squeezed in a few rounds but felt good about the deadlifts so left it at that.
yoga/plyo
foam roll
worked the mobility a little. felt good to roll it out after a couple good runs over the weekend and the heavy deads today.
back in the swing.
here's to 2011!!
warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 1 mile
7:50
felt good thru all of this. legs feeling the 2 runs on the squats. felt pretty solid.
run was good. pace felt easy and controlled.
Deadlift
10x135
8x225
6x275
5-3-1
305
325
345! PR!
felt pretty solid going into these. was pulling strong so figured i would put some weight on the bar and see how it went.
305 for 5 was solid. good form and bar speed
325 for 3 was solid as well. regripped at the top of 2 and banged out 3
345 was heavy and hard but got it locked out and back down.
actually wasn't as bad as i thought it would be. may still have had a little in the tank but wasn;t going up at that point. settle for the PR at 345!. awesome!!
no met-con today.
out of time.
probably could have squeezed in a few rounds but felt good about the deadlifts so left it at that.
yoga/plyo
foam roll
worked the mobility a little. felt good to roll it out after a couple good runs over the weekend and the heavy deads today.
back in the swing.
here's to 2011!!
Saturday/Sunday 1-1/2
Happy New Years!!
new years eve was uneventful. went out for dinner and then home to chill.
fell asleep around 10:30 and was woken up to see the ball come down. good enough for me.
new years day
went out for a run in the VFF's.
4.25 miles.
good pace. nice course. solid. feet felt great and held up well. think i may have the stride dialed at this point. at least for me maybe. we'll see.
Sunday
got out for another run. overcast but warm. lots of melting snow.
vff's felt good again. feet were good.
3.5 miles
good stuff all around.
looking forward to getting back into the gym on Monday.
new years eve was uneventful. went out for dinner and then home to chill.
fell asleep around 10:30 and was woken up to see the ball come down. good enough for me.
new years day
went out for a run in the VFF's.
4.25 miles.
good pace. nice course. solid. feet felt great and held up well. think i may have the stride dialed at this point. at least for me maybe. we'll see.
Sunday
got out for another run. overcast but warm. lots of melting snow.
vff's felt good again. feet were good.
3.5 miles
good stuff all around.
looking forward to getting back into the gym on Monday.
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