Monday 2-28-11

monday. up and out into the spitting rain.
yuck. going to be a good day to be inside.

warm up
run 1 mile

baseline
turkish get-ups.
55# dumbell
10 right arm
10 left arm
-haven't done these in a while and felt pretty solid.
-55 was a good weight. kept me honest in the higher rep counts.

Strength
Backsquat
10x135
8x185
6x215
5x245

3-3-3
265
285
305-2

work to 3 rep max backsquat. felt really solid under the bar. better than i had in the weeks of the 5-3-1 program. think i needed a mental and physical departure from that program to reset a bit.
depth was excellent. solid form on all the reps.
265 was good.
285 was heavy on the last rep
305 was solid for 1 and 1 but i got stuck in the hole on 3. bummer.

still a excellent effort. felling pretty stocked about that.

met-con
run 200m
20 pull-ups
run 400m
20 pull-up
50 push ups
run 800m
20 pull ups
50 push ups
75 sit ups
run 1 mile
20 pull ups
50 push ups
75 sit ups
100 squats

- this was saturday's wod from sealfit. i modified the sealfit wod for today by adding this instead of the chipper and met-con.
the 200,400 and 800 were at 7:00 pace
1 mile was 7:45
first round of pull-ups was unbroken. the other were 10-5-5 or better
push ups and sit ups were solid but hard
squats were the mental bear. broken into 20-30-30-20
-pretty well cashed at the end of this.

felt good to come back to some solid effort after the weekend off.
hoping for some warmer weather and the melt so i can get outside for some of this.

good stuff. solid for a monday.

peace!

Weekend 2-26/27

relaxing weekend.
took both days off for no real reason. just spent the time doing other things.
started 2 books and spent some time with the kiddos.

good stuff.

back in action bright and early monday am.

Friday 2-25-11

active recovery?
little sluggish this am. laid in bed for an extra 10 minutes then hopped up and decided to get to it.
the sealfit workout was active recovery run and row.
no rower so i kind of made up my own little adventure.

run 1 mile
100 kettlebell swings 35#
run 1 mile
75 kettlebell swings
run 1 mile
50 kbs
run 1 mile
25 kbs
run 1 mile

the runs were 8:00 pace.
all swings unbroken. the 100 and 75 were mental battles for the last 20 reps of each.
50 and 25 were cake after that
felt pretty solid.
definitely more work than i had anticipated. good stuff.

yoga
plyo
foam roll
-spent my remaining time working on mobility. felt great to stretch it out. i was tight and ropey and crappy. after a little yoga and some foam rolling felt pretty good.

good work for a rainy Friday.

Thursday 2-24-11

up and out a little earlier this am.
feeling a little better as well.
no sinus headache this am at least. got a good nights sleep as well. solid.

warm up
run 1 mile
3 rounds
10 pull ups
20 push ups
30 squats

strength
bench press
10-8-6-3-3-3
135
165
185
195
205
215

work to 3 rep max.
215 was a 3 rep max. last rep was slow and hard...
felt a little awkward at first as haven't benched much. got used to it ansd felt good to throw some weight around on the bench.

stamina
4 rounds
4 bench press @175
8 handstand push ups
6 towel pull ups

not for time. bench was solid. handstand push ups were solid for rounds 1-2, 3rd and 4th were lacking. depth was meh and was having to do 2-2-2-2
towel pull ups were good.
felt ok, still need work on the hspu's but at least i'm getting them done and not subbing. thats solid.

durability
4x200m 30sec rest
6x100m 15sec rest

used the treadmill and did all rounds at sub 6:00 mile. felt solid.
worked my way down to about a 5:15 pace
good leg speed and the feet felt good in the vibrams.
solid.

foam roll
stretch
mobility
yoga
-spent a little time working out the kinks.
hip mobility
yoga
foam roll.

definitely feeling the additional volume. still don't feel 100% either but better.

peace!

Wednesday 2-23-11

woke up with a sinus headache. i actually had a dream about it.
thought about rolling over but after further inspection it seemed to be just an annoyance. figured i would give it a go.

warm up
run 1 mile
8:15
felt good and the headache seemed to start to wane a bit as i got the blood flowing.

Sealfit

baseline
4 rounds
20 push ups
20 wall ball sit-ups
50m walking lunge
- this was solid. walking lunges are always a drag.

work capacity
10 rounds for time
1 frog complex @ 105
-squat clean into thruster into back squat into back thruster x 6
6 burpees
run 250m

- knew i was in trouble after the first round. the frog was heavy and it should not really have been. burpees were solid and the runs were essentially active recovery. kept it at around a 7:30 pace.
made it 5 rounds in 25 minutes or so and called it there.
should maybe have scaled the weight or maybe i was just a little off today.
serious met-con. both mental and physical.
this stuff is serious business which is exactly what i was looking for.

durability
run 2 miles
8:00 pace
16:00 even.
solid. felt good here.
just having problems with the power output today.
little off my game i suppose.

stretch
plyo
yoga
mobility work
-felt good to stretch it out. went thru some yogaish moves and let the body recover a bit.

off to the salt mines.


peace!

Tuesday 2-22

after a long weekend off here we go again.
still a little off from whatever bug had me tapped out but getting better.

starting a new protocol today

SEALFIT

may be biting off more than i can chew but that has never stopped me before!

"unstoppable"
warm up
run 1 mile

baseline
4 rounds sealfit complex
6 powerclean jerk
6 power snatch overhead squat
75-85-95-105
- snatches got heavy. cleans and jerks were solid. great opener.

work capacity
run 1 mile
20min amrap
5 pullups
10 push ups
15 squats
run 1 mile
- felt like crap at about 9 rounds. almost stopped at 10 but soldiered on to 15.
-took 15 minutes to get them done and moved on to the run so it was only a 15amrap.
-still feeling the effects of the flu/allergies i was hit by last week. erred on the side of caution.
- self score? c-

strength
push press
9-6-4-3-1-1
95-115-135-145
155
175
-felt strangely comfortable for being so cashed out at this point.
-definitely had a few more pounds in those singles but again erred on the side of caution

stamina
3 rounds
4 push press @ 135
10 crossfit push ups
50m bear crawl
-solid here. time was running short so had to push thru these to get it done.
-bear crawl was an interesting twist.

thats all i had time for.
good stuff. i can certainly see the mental element here. the workout was in my head the whole time. interesting.

going to stick to it for a while and see where it takes me.....

peace!!

Friday 2-18-11

still coughing and congested.
possibly allergies more than a cold/flu.
feel a little better today but didn't want to push it.

caught an extra couple of hours.

looking to be decent weather over the weekend so will try to get outside and throw down some miles.

peace

Thursday 2-17-11

argh.
woke up congested and feeling crappy.
just when i think i am turning the corner on this it kicks me in the ass again.

no biggee.

took the day of. maybe get out later for a run if the weather holds. warmer temps for the next few days at least.

peace!

Wednesday 2-16-11

back in the ring.
feeling much better this am. kind of slept like crap but still up and out this am.

warm up
run 2 miles
16:20
good solid opener.

3 rounds
10 pullups
20 push ups
30 squats

felt pretty solid here. rested a few seconds between rounds as it was a warm up not a met-con.

Met-con
run 1200m
40 kettlebell swings 35#
20 135# powercleans
run 800m
30 kbs
15 powercleans
run 400m
20 kbs
10 powercleans

wasn't sure how the body was going to react to this. after yesterday being meh.
actually went pretty well.
runs were solid in the 7:00 mile range. was careful not to over push the runs and have to rest after. solid pace.
swings were good.
powercleans were heavy and taxing after the run and swings. did them in blocks of 5 trying to stay explosive off the bottom and work a solid catch. i figure 85% of them were good a few were a little like reverse curls lol!
23 minutes +/- pretty good stuff.

plyo
foam roll
yoga
spent a few minutes working out the kinks.
still had a bit of time left so decided to throw in a little strength work.

Strength
weighted pull-ups
3x40
3x60
3x70
3x80
2x80

felt pretty solid all the way up to the last set of 80. 1st was good the 2nd was meh so no 3rd rep.

all in all a good day.

peace!

Tuesday 2-15-11

started to get a sore throat yesterday afternoon.
got worse last night.
got up and took a little advil.

woke up and felt like crap so i rolled over. argh

so done with this sick non-sense.....

hopefully this is the end of it.

rest day.

Monday 2-14-11

happy valentines day!
yippee.
better get a card.....

up and out early to get some shizz done!

warm up
run 2 miles
16:15
solid. feeling better on these

3 rounds
10- pullups
20- push ups
30- squats

solid work here. back to the old style warm up. gotta work some pull ups again.
definitely a more difficult trio. still want to work in the walk outs my add them for a quad-fecta..

Snatch complex
1- snatch grip deadlift
1- hang power snatch
1- overhead squat
1- hang snatch
1- full snatch
45-65-75-85-95-105-105-105

threw in a few warm up rounds at the beginning and then worked form on the 105's
need to work on my drive from the floor and 2nd pull. just need to snatch more period.
felt pretty solid overall

met-con
5 rounds
15- med ball throws 16# ball
15- 95# power snatch

modified this a little.
can't do wall balls at the gym so did throws as high as i could with a 16# ball.
did power snatches and dropped the weight from 105 to 95 to focus on the form.
weight was easy when i got under it.
grip was a bit rough after a while. did sets of 5. hands a little banged up from it. tape maybe? caulk?

5 rounds was enough!
22 minutes of solid work. just as brutal as i had expected. argh...

mobility
yoga
foam roll

spent a little time getting more mobile. like the direction that this is taking me.
added a few more yoga-esque poses to the routine.

good stuff for a monday!!


peace

Weekend wrap 2-12/13

Saturday am
got into the gym for a good little session Saturday

warm up
run 2 miles
16:30
felt pretty solid.

bear complex
65-85-95

press
7x95
5x115
3x135
1-1-1-1-1-1-1-1
145
155
165
175
185
195-f

got a heavy but solid 185. really wanted to go above 190 but happy with that.
thats a solid bodyweight press. good deal.
easily scene the most improvement in my press doing the 5-3-1 protocol.
excellent. of course this was were there was the most room for improvement.

met-con
5 rounds
5- handstand push ups
10- burpees
20- double unders

need to get my own rope! couldn't find the good ones and had to use the crappy rope. argh.
handstand pushups were deeper than before. used 1 foam mat and tried to touch it each time or get as close as possible.
burpees were of course as super as ever!

solid workout.

Sunday
rest.
had other commitments and had been out late on saturday for cub scouts.
rest was in order.
still recovering from the bit of the flu that i had so not looking to over do it just yet.

peace!

Friday 2-11-11

TGIF!
feeling better today so got up and decided to try to get something done!!

warm-up
run 2 miles
16:30
nice easy pace. felt good to let the legs spin a bit.
get a little sweat going and flush out some of the yuck...

bear complex
5 reps per round
45
65
85
105
125

felt pretty good here.
worked in a little mobility plyo in between sets.
worked up to 125 which was heavy but not overly so. definitely feel i could handle some heavier loads on this. will see next time it comes up what kind of weight i can put on the bar.

Backsquat
7x135
5x225
3x275
1-1-1-1-1-1-1
295
305
315
325-f
325-f

stopped there. really close on 325 really close. argh!
315 was solid and deep. good form.
happy with this. considering my squat is still a work in progress i am very pleased.
when i reset my squat in the fall it was under 200. having to get deep makes all the difference.

Deadlift
7x135
5x225
3x255
1-1-1-1-1-1-1
275
295
305
315
335
350-f
345-f

wanted 350 bad! and its close. 335 was solid form and a good pull.
having just finished the squats i was happy with this. good solid effort and considering how crappy my deadlift felt on monday this is huge.

had missed the 1 rep max tests this week as i was under the weather so figured i would throw it down crossfit total style this am.
ran out of time for the press so will have to test that over the weekend.
pressed 175 for 3 last weekend so we'll see what kind of numbers i can put up for 1

315+335=650 hope to add a 190 press maybe....

good progress all things considered. time to refocus and retool.

peace!

Thursday 2-11-11

took one more day for good measure.
still feeling it a bit and wanted to make sure i was fully recharged.

will get back into it tomorrow!

peace

Wednesday 2-9-11

so still not 100% with whatever little big i have picked up.
argh.

figure should be back in the game tomorrow.
pretty annoying but trying to keep the bigger picture in mind here.

peace!

Tuesday 2-8-11

rest.
i am off my game right now. nit sure if i picked up a bug from the kids or what.
my back is sore and my body achy. argh.

i rolled over and grabbed an extra hour plus this am in an effort to break out of the rut.

gonna hop up on vitamins and hope to push this thru my system with some fluids.

bummer being that this is a 1 rep max test week and i feel about as strong as a mouse.

argh.

peace.

looking forward to feeling better tomorrow....

Monday 2-7-11

happy monday!
little sleepy this am. not super motivated.

warm up
run 1 mile

3 rounds
5 walk outs
20 push ups
30 squats

felt tight and stiff and a little sluggish. argh.
powered thru and went to get some work done!

Deadlift
10x135
5x225
3x275

1-1-1-1-1-1-1
295
315
325
335-f
335-f
315-f

so today was 1 rep max test. argh. been working so hard and just had nothing this am. zero.
295 was solid. but i didn't have the spring that i was looking for. no acceleration on the bar.
315 felt heavy bad sign
325 was heavy and slow to come up
335 was dead. got it about 4 inches off the ground
335 tried again and same thing
315 went down to see if i could come back up but had nothing
finished.
unloaded the bar and moved on.

no met-con
no run

foam roll
plyo
yoga

prep for another day. just get over it. today was not my day.
i pulled 345 last week after a heavy 5 and 3. just didn't have it this am.
disappointed especially after the presses from yesterday.
will re-test again when i am a little more peppy.

happy monday!

peace

Sunday 2-6-11

Superbowl Sunday!

got into the gym for a little session.

warm up
run 2.25 miles

bear complex
65-75-85

felt pretty peppy thru all of this. bear was a good warm up for what was to come.

Press
8x95
5x115

5-3-1+ super set with chest to deck push ups
135
155
175- 3!!

135 was solid and was feeling pretty strong.
155 little push off the bottom and away it went
175 loaded it up and said what the hey. got 3 solid reps. tried for 4 and failed.
new pr!! so stoked!

met-con
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
pull-ups
push ups
squats
sit ups

not sure on the time.
all pull ups unbroken till 10. then broke them up for each round after
all other reps unbroken.

this was a killer ladder.
awesome!

foam roll
plyo
yoga

showers and out!

Superbowl + wings + pulled pork = awesome!!

Saturday 2-5-11

rain and sleet. yuck.

rest day. no run no gym.

Friday 2-4-11

TGIF.
i guess. whatever.
rolled over this am and called for a rest day.
right shoulder a little achy. just a little off my game.

will make it up over the weekend.

peace!

Thursday 2-3-11

up and out and back on schedule.
nice to have a day off yesterday. recharge the mental batteries.

warm up
run 1mile.
moderate pace. felt good.

3 rounds
5 walk outs
20 push ups
30 squats

little stiff this am. creaky. think the shoveling yesterday and the cold caught up to me a bit.
plowed thru and got it done but a little off my game.

Backsquats
10x135
6x225
5x255

5-3-1
275
295
315 fail

little off my game today. felt ok but not super.
275 felt good though. 5 solid reps
295 was heavy. got 1 and then failed on 2 with a technique issue.
reloaded and got 3 more good ones
315 fail
went for it here and just couldn't get out of the hole. lost it mentally.
maybe should have gone to 305 for reps but wanted to push and push i did. oh well
for how i was feeling not all bad.

met-con
15-12-9-6-3
powercleans 135#
24" box jumps

8:00 +/-

rx'd was 115 but i was feeling frisky so 135 it was. plus i just like pulling that weight better.
right shoulder started to ache at the 6 rep round. again i think the shoveling took its toll.

pretty good. little stiff on the jumps. maybe put a few more of these into circulation as well.

all in all a good day. disappointed about missing 315 but making huge progress none the less. squat form is 100% better. when you consider i reset my squat at less than 200 in september...good stuff.

trying to keep the positive mental attitude going!!

peace

Wednesday 2-2-11

SNOW DAY
i actually called in and stayed home.
had breakfast with the kids and watched a movie. it was like a sunday in the middle of the week.

WOD
shovel ice and slush from driveway for time!
yikes!
this was a significant workout. the slush snow mix was nasty.
good stuff but will be feeling it in the shoulders and back tomorrow.

peace!

Tuesday 2-1-11

snowy rainy mix this am. yuck!
up and out and into the muck.
sleep a little weird last night. was up and down a bit. felt pretty good this am though.

warm up
run 1 mile
easy opener.
threw in 2 tabata sprints at the end. 30:10 at 6:00 pace

3 rounds
5 walk outs
20 push ups
20 overhead squats w/45# bar

wanted to warm up the shoulders for some snatching so figured the overhead squats would help.

power snatch
10x45
10x75
6x95

1 on the minute for 10 minutes
95
105
115
125 fail
125 fail
115
105
105
105
105

may have started a little to heavy. not that it was heavy but may have limited it a little.
also pulling with 25's from the floor is a pain. the bar is super low. think it throws off my first pull a little.
failed 125 twice. grrr. really wanted to get to 135. oh well.
form is still an issue here.

met-con
15min amrap

10- 95# powersnatches
25- sit-ups

5 rounds

first 3 rounds were solid. hard to start breaking the reps down after the 3rd round. kept the focus on form and not speed.
rx'd weight was 115 but felt i would be better at 95. wanted to get the form and the snap. not grunt them out.
95 was heavy enough.
need to work on this move.
need to take an oly seminar sometime soon.

treadmill work
easy 400m
fast 800m
easy 400
fast 800
easy 400
fast 800
easy 400

used a 10:00 minute jog/run for the recovery. short strides and keep the form easy and light
ran at a 7:00 pace for the 800's. good pace and felt good on the runs. they were hard as i was a little gassed after the snatches etc...
over all a great way to get in a couple more miles.

good stuff.

off to the showers.
no mobility work today. will pay for that later. might roll and stretch at home tonite a little.

peace!!