Thursday 3-31-11

rolled over this am.
had kind of planned this as a rest day as i knew i had to be out late for work last night.

woke up to rain.

rolled over and will have to hit it hard tomorrow am.

no big deal in the big picture...

Wednesday 3-30-11

slept in.

definitely feeling the last couple days.
feel better than i thought i would this am, was a little sore last night.

body was just tired this am so i rolled over.

back at it tomorrow!

Tuesday 3-29-11

up and out this am but can't lie, little sore and slow moving....
the 3 bars of death definitely took a toll on me yesterday. stiffened up a little and feeling it.
not bad though, just know that i did some work!

warm up
run 1 mile
just an opener. 8:15 pace. move some blood thru the muscles

baseline
Turkish get-ups
10-r
10-l

55# dumbell
did 5 sets alternating right and left.
rested then did a sets of 2-2-1

felt pretty stable. may have been able to move up in weight but felt solid so kept it at 55.

work-capacity
5 rounds
30- pull-ups
30- sdlhp 50# bar
run 800m

46:00

this was a mental battle. serious grinder. broke the pull-ups into sets of 15/10/5 or 10/10/5/5 etc per round.
the sumo's were similar sets of 15/15 or 15/10/5
all the runs were sub 7:20 pace.
first round sucked. second and third were ok, turned the corner mentally and just suffered thru the last 2. little slow maybe overall but not bad. for feeling pretty spent this went well enough.

stretch
plyo
foam roll

work out the stiffness in the lower and upper back/shoulders.
solid work today. solid.

peace!

Monday 3-28-11

Monday.
up early and feeling pretty solid.

warm-up
run 2 miles
8:15 pace. felt strong the whole way.

warm up deadlift and bench
10x45
8x135

"Linda" 3 bars of death
10-9-8-7-6-5-4-3-2-1
deadlift- 275#
bench press- 185#
power clean- 135#

saw this come up this am and was a bit nervous.... this is a beast...
but i set up the bars and went at it!
round of 10 was unbroken, after that i knew i would have to break it up a little . held the deadlift reps to about 6 and then added the rest. same with bench and clean.
felt pretty solid. rested as little as possible between exercises.
29:00 minutes.
pretty happy with that. pretty much left it all under the bar.
the deads were heavy, bench was doable and the cleans were more about wind than strength.
solid.

work capacity
200 double unders
worked on the groove here and tried to string a bunch together. getting better.

row 100m
3:07
wanted to get under 3:00 but was a little low on gas.
felt pretty good though.

stretch
plyo
foam roll.

what a way to start the week!

Weekend wrap 3-26/27-11

Saturday was the cub scout pinewood derby so that ate up pretty much my entire day.
good fun.

Sunday took the kids out to the park for a 4 mile hike.
good stuff. little active recovery and a nice walk in the woods.

Friday 3-25-11

FRIDAY!
man its been a long week. not sure why but it has beat me up pretty good. little tired this week and a little off my game.
up and out though and ready for some action.

warm up
row
1500m moderate pace
1000m hard and fast
500m moderate/easy

changed it up a bit this am with the row warm up.
the 1500 felt solid. easy 24/25 stroke count.
1000m fast was solid as well. higher stroke count 30/31 felt good. 3:15 not sure i could hold that pace for another 1000. would like to try and see if i can get a 6:?? 1000. we'll see
500 meter cool down easy to moderate pace.
lower back smoked pretty good from the last couple days.

baseline
3 rounds
20- wall ball 16#
20- wall ball sit-ups

moved thru this fast and well. full rom and good reps. not easy but not hard.

Strength
Front squat
8-8-6-6-4-4-2-2-1-1
10x45 w/u
8x95
8x115
6x135
6x155
4x175
4x195
2x215
2x225
1x235
1x245

235/245 was heavy. form broke down a little. back started to round a bit and my depth may have been slightly compromised. not by much mind you.
huge gains here. not that i have tested this on a while but 245 was a PR by far.
felt pretty good and just what i needed this am.

skipped the endurance/durability portion of today workout. just spent too much time squatting. not a bad thing. will make it up over the weekend.

plyo
yoga
foam roll

TGIMFF!

peace!

Thursday 3-24-11

snowy day! almost rolled over. actually reset the alarm and rolled over but then thought about it and said. F it. got up and moving into a snowy mess. yuck.
knew today would be active recovery and wanted to get some of that in.


Active Recovery

run 5k
25:35
solid tempo run. never into any kind of threshold. just hold steady at 8:15 pace.
felt surprisingly solid. had figured to get in 2 miles but when i felt better i just said f it and went for the 5k.
good stuff.

3 rounds
10- pullups
20- push ups
30- squats
rest 1 minute between rounds

worked all of these reps for form. chest to bar on the pull-ups all sets unbroken
chest to deck on the push ups
deep solid squats. feeling it here from the pistols yesterday.
felt good to get thru a few rounds of this.

Row 4k
14:30
hit the rower for a 4k. felt crappy for the first 1k. then got into it.
7:10 for 2k which was solid.
7:20 for the next 2k which included soft catching a couple strokes to fiddle with the ipod.
good tempo row. very solid.

plyo
foam roll

spent some time working out the kinks which it seemed there were many. opened up the hips and lower back.
feeling good after getting in and getting some work done. better then sleeping in!!

Wednesday 3-23-11

up and out into the chilly pending snow. argh. thought it was spring?

baseline
run 2 miles

frog complex w/push-up chaser
45
75
85
95

work capacity
amrap 20 minutes
5- hand stand push ups
10- pistols 5-r 5-l
20- kettlebell swings 35#

handstand push-ups were solid. used the foam mat as a target, about 3 inches off the floor and touched my forehead to it each rep. all rounds unbroken.
pistols were to a 16" box. 5 right and 5 left. descend to box and then stand. little shaky on these and definitely see the imbalance between right and left.
swings were solid but i was feeling some fatigue in the back and hips from the pistols i guess?

Strength
squat clean
8x95
6x115
4x135
3x155
3x165

5x135

worked up to 165. got 2 solid reps and then put the bar down and came back for the 3rd. still solid but was feeling it. didn't go for 175.
finished with a 5x135 set to blow it out.
it worked.

stamina
row 1000m
3:40

got the rowers in at the gym so played on it for a few minutes and pulled a solid 1000m
will be spending more time on them soon.

plyo
foam roll

ran out of time. so off to the showers. little unmotivated this week for whatever reason. feeling a little sluggish. solid workout regardless.

Tuesday 3-22-11

rest day.
rolled over this am and caught a couple extra hours.

just a little beat and unmotivated. oh well.

peace!

Monday 3-21-11

back in the gym this am. little sluggish rolling out of bed this am. was up early both days over the weekend so catching up with me.

baseline
run 1.5 miles
12:00.
solid 8:00 pace. steady.

Strength
Press
10x45
8x95
6x115
4x135
3x155
2x165
1x175 fail
1x175 fail

argh. felt pretty good working up to the heavy singles but just couldn't lock them out.

15x145
pumped these out in as many reps as possible. sets of 5, 4, etc...
good finisher. solid. still disappointed overall in the 175 fails.. hey its Monday..

work capacity
on the minute for 20mins
3- 185# deadlifts
6- push ups
9- box jumps 24"

ended up doing 21 minutes. oops!
rounds were solid at about 40 seconds till about the 15th. started to get a little harder.
box jumps were the killers at the end.
pretty happy to get thru all 20 rounds. didn't realize i did an extra till i looked back on the watch..
oh well.

stretch
plyo
foam roll.

spent some time working out the kinks. hips, lower back, etc.
no real soreness form the ride which is good but could feel it working the lower back while grinding up the climbs in the soft soil.

happy monday!

Weekend wrap 3-19/20-11

Saturday.
spent the day in the woods with the boy for a cub scout event. good times. great weather.

Sunday.
got together with the darkhorse boys for a loop thru stewart.
16.5 miles.
good stuff. felt pretty solid on the bike. conditions were good for this early in spring.

awesome weekend!!

Friday 3-18-11

happy friday. this week has been a little rough. time change, higher stress at the office, blah blah..
but up and feeling pretty solid this am.

baseline
run 1 mile
solid 8:00 pace.

work capacity
3 rounds
max reps in 1 minute

kettle bell SDLHP 35#
hang power clean 95#
kettle bell swings 35#
push press 95#
kettle bell snatch 35#
rest 1 minute

messed up the first round a little as the watch didn't start. got it working for the during the cleans so throw a couple extra reps in there. yeah!
these were solid but hard rounds. full on gasser. snatches were hard as the hands got slick by that point.
pretty happy with it overall.

Strength
Backsquat

10x135
8x185
6x225
4x255
3x275
3x295
3x305

solid here. good reps and the weights moved well.
295 was heavy but moved thru it solid.
305 was solid for 3 good reps! very happy with that.

stamina
5 rounds
3- squats @ 260
15- jump squats w/60#bar
50m bear crawl

worked thru this quick but not for time. little rest between rounds. 260 felt solid.
the jump squats were major burners and i hate bear crawls....
well hate is a strong word but i am not fond of them..

felt good to get thru this. this is where the gains are made in the strength. heavy loads for more reps in a less than metabolic setting. working thru depletion. good mental toughness as well.

foam roll

out of time and off to the office.
yippy! happy friday!

Thursday 3-17-11

Happy St Patricks day!!

rest day here. i rolled over. gotta say that the motivation level wasn't there and i think it was better to accept the rest day.

so have some corned beef, cabbage and a few Guinness stout's!

Wednesday 3-16-11

little sluggish this am. maybe the time change? maybe the rain moving in..but little lacking in drive.

warm up
run 1 mile
8:15 pace.

3 rounds Fast!
run 400m
20 wall ball 16#
20 push ups

400's were in the 1:25 range.
wall balls were deep squat and high throw with the 16# ball which is the heaviest i have access to
all push ups unbroken.
little gassed after this. feeling meh.

strength
thurster
8-95
6-115
4-135
3-145
3-155
3-165

165 was heavy on the press. front squat was solid but the press got heavy. have to keep that drive thru the thruster to generate bar speed. felt ok. not stellar but ok.

stamina
3 rounds
3- 135# thruster
10 burpees

moved thru this quick. thrusters were solid and the burpees were unbroken and fairly quick
started to feel a little better here but still the motivation level was a little low.
went into the back to see what kind of work capacity i had left...

work capacity
3 rounds
50- wall ball
40- kettlebell swings
30- med ball sit-ups
20- press 45#
10- double unders

moved thru this quick and felt surprisingly solid. the wall balls and swings were a little rough as the shoulders were blown at that point. same with presses.
felt good to make my way thru it and get done.

modified this from the seal fit site.

plyo
yoga
foam roll

work some mobility.

rainy day. solid work load though for feeling like rolling over and going back to sleep.

peace!!

Tuesday 3-15-11

up and out on time today! hurray! damn daylight non-sense. although i will take the extra hours of light in the pm.

warm-up
run 1 mile
25- burpees
25- 4 count mountain climbers

work capacity
run 1 mile
30- 155# deadlifts
10- 95# squat clean
run 1 mile
20- deadlifts
20- squat cleans
run 1 mile
10- deadlifts
30- squat cleans

42:00 minutes.
modified this from today's sealfit workout. no rower yet so added more running.
the miles were all at 8:00 pace on treadmill.
deadlifts were solid although definitely feeling it coming off the run.
had to break the squat cleans into small pieces. reps of 7, 5, etc...
full on gasser but good stuff all around. felt good to do a met-con with some weight after yesterdays bodyweight fest.

strength
bench press
10x135
8x165
6x185
4x195
3x205
3x215
1x225
1x245

make up for yesterday's strength work. build to heavy 1 rep bench press
felt really solid all the way thru here. 245 was heavy and decided to call it there.
on a fresh day probably look at 265 or so.

stretch
plyo
foam roll

spent a few minutes working out the kinks then off to the showers.

peace!!

Monday 3-14-11

spring ahead!
had a relaxing weekend.
took the kids on a maple sugaring hike/tour on Saturday. had a blast.
spent Sunday chilling out.

Monday, back in action
up and out at what i assumed was an early hour!
guess which clock i forgot to set ahead.... yeah the one next to my bed....
oops!

warm up
run 2 miles
16:10
solid.

"Cindy"
20 min amrap
5- pull-ups
10- push ups
15- squats

did this in the back with out a clock so just went for 20 rounds.
hit it hard and fast
all rounds unbroken. got 10 rounds down fairly quick.
then suffered thru 5 more and then another 5 a little slower.
felt pretty solid.
its a gasser anyway you slice it.

out of time so did a little mobility work and then hit the showers.

bummer to start the week off like that but got some solid work done none the less.

peace!

Friday 3-11-11

friday!
little sluggish this am. could have easily rolled over but... gotta get up and get it done.

warm up
run 1.5
8:15 pace.
felt good. even after the high mileage yesterday i felt really solid. could have gone longer easily.
good sign

21-15-9
pull-ups
med ball throws
med ball push ups

fast rounds through these. 21 p/u's were unbroken, 15 was 10-5, 9 unbroken
med ball throws and push ups were good.
gassed at the end of this.

sort of picked and chose from the sealfit site today. they had fran as a baseline but i just didn't have the thrusters in me this am. think the med ball throws and push ups did the trick i was looking for.

strength
weighted pull-ups
5x50#
3x60#
3x70#
1x80#

little flat here. more than a little actually. just didn't have the drive.
got the 80# but stopped there. argh. no juice on these this am.

work capacity
10-8-6-4-2-4-6-8-10-8-6-4-2
24" box jumps
35# kettlebell swings
push ups chest to deck

had a little company for this one. couple of peeps joined in for the fun.
nice to spread the kool-aid!
felt solid all the way thru.

plyo
yoga
foam roll
-spent some time working on the hips, back, etc...
good stuff. really believe this is paying dividends.

tgif!!

peace

Thursday 3-10-11

didn't want to get up this am.
slept good but felt like staying in bed...
up and out a few minutes late.

warm up
3 rounds
5- walk outs
20- push ups
30- squats
just getting the blood flowing. legs were beat from yesterday.

plyo
yoga
foam roll

-spent a little time working out the kinks and focusing on recovery. flush out some of the nasty and ropey bits.

active recovery
run 10k
52:30
8:20 pace.
set the pace and kept it there. just run it out. more a mental battle on the dreadmill.
felt pretty good over all. little sluggish, little unmotivated. not bad.

off to the showers and to the office!

peace

Wednesday 3-9-11

home late last night after a meeting and almost rolled over this am....but decided to get up and get moving.

warm up
run 1 mile
8:15-8:00-7:30 progressively dropped the pace as the mile went on.
felt pretty solid having a short nights sleep

baseline
frog complex
75-85-95-105-115
105 ans 115 were heavy.
shoulders pretty cashed from yesterday.

work capacity
21-15-9
burpees
thrusters 95#
sumo deadlift high pull 95#

13:00
i was mentally off my game going in to this. wasn't sure i wanted to do it. but. 3-2-1 go!
felt much better after the first round. always the case on these type workouts.
thrusters were rough. sdlhp's were actually not so bad. i remember them being much worse for some reason.
all in all not bad. definitely a smoker.

strength
deadlift
8x135
8x185
6x225
6x255
3x275
3x295
3x305

goal was to work to heavy set of 3. mission accomplished. probably had 315 in me but didn't want to push it. felt pretty solid all the way through.

15x260
15 reps at 85% of 3rep.
these went up in sets of 3 with maybe 10secs rest between. solid.

plyo
yoga
foam roll.

cashed at this point.
solid effort for a day when i could have easily phoned it in from bed.....

peace!

Tuesday 3-8-11

tuesday! yeah ok whatever...

up and out.

warm-up
run 1.25 miles

barbell complex
2 rounds
95#
8-deadlift
6-power cleans
4-push press
2- back squats

Strength/work capacity
"buckles"
10 rounds for time
135#
8- deadlifts
6- powercleans
4- push press
2- back squats

28:00 mins +/- on the wall clock
holy grueling.....
had to get to the 5 rounds mark and then count down from there.
deadlifts were fast and solid, the powercleans brought the beat down.
push presses were heavy and back squats just finished it off.
felt pretty good once i turned the corner. mental battle.

durability
run 1 mile moderate pace
8:00 pace

foam roll
plyo
yoga

this was a solid day. good stuff. got through it RX'd and that says something.
much more difficult than it looks on paper.

looking forward to a good rest of week.

got a new pair of vibrams and gave them a good break in this am. the bikila's are a little more snug than the kso's which took a few minutes to get used too. but i think they need to break in a little as well.

peace!

Monday 3-7-11

sunday was a rest day.
crazy rain all day and just nice to chill home with the kiddies.

Monday
up and out. was pretty well rested this am.

warm up
run 2 miles
8:12 pace. solid tempo run to open up the legs.

baseline
bear complex
75-85-95-105-115
all good here. again a opener. 115 felt a little heavy on the 4th and 5th rep but thats too be expected.

Strength
Front Squat
8-8-6-6-3-3
135
155
175
185
205
215

135 and 155 were solid starting points
175 went up solid for 6
185 decided not to make a 20# jump here which turned out to be silly.
205 for a solid 3
215 for another solid 3

have to look back but thats probably close to a pr for 3. felt solid.

skipped the durability portion and went for the met-con as i was starting to have to watch the clock.

work capacity
modified from the sealfit site
3 rounds
50- kettle bell swings 35#
50- double unders
50- kettle bell thrusters 35#

this worked out good. pretty much fit the time window i had. thought about going the 5 rounds but it would have made me run late.
the swings were solid and unbroken on the 1st round, broken on 2nd and 3rd
double unders were tough. had a crappy rope again. argh. 2nd and 3rd round i found a groove
the thrusters were tough but not as bad as i had anticipated.
3 rounds worked me pretty good.

plyo
yoga
foam roll

solid monday.

peace!

Saturday 3-5-11

got out for a little run while the weather was still nice.

4.5 miles.
will upload the garmin data later.
right around 8:00 miles. felt solid. the garmin had some sat issues so i think the file might be a little off. have to dump it into the comp and see.

Friday 3-4-11

rest day.
unscheduled.
had some crazy stomach/headache nauseous nastiness last night ans still a little this am.
figured best to let that pass.

yuck.

have to make it up tomorrow.

peace

Thursday 3-3-11

active recovery plus a little extra.......

feeling pretty good this am.
active recovery on the sealfit page.

run
5k
24:40
solid tempo run. not hard just running steady. felt pretty solid and could have held that pace for a while longer.

strength
Squat cleans
-felt like making these up from Saturday. figured i would work to heavy triple
45# barbell complex to loosen up

10x95
8x115
6x135
3-3-3
155
165
175

-went for 185 but was mentally psyched out by it. figure i can get that maybe close to 200 for a heavy single.
155 was solid
165 same.
175 got 2, put the bar down regrouped and pulled a solid 3rd rep.
185 should have been a no brainer. oh well.

5x140
did a set at 140 as a finisher.

mobility
stretch
plyo
yoga
foam roll

-spent some time working hip mobility and rolling out the back, shoulders and legs.
this pays huge dividends in the recovery department.

all in all a good day. looking forward to some heavy volume tomorrow.

peace

Wednesday 3-2-11

up and out feeling pretty solid.
looking forward to a good day.

warm up
run 800m
just a little faster paced shorter run for today.

baseline
30-20-10
squats, double unders

pretty solid here. ok on the double unders. squats were a good opener for the legs.

work capacity
"Daniel"
50- pull ups
run 400 m
21- 95# thrusters
run 800m
21- 95# thrusters
run 400m
50 pull-ups

-didn't get a good look at the clock to start. moved thru pretty quick.
pull-ups were 20-15-10-5 on the first set
runs were 7:00 pace for the 400's and a little slower on the 800
thrusters were 15-6 on both sets.
lost a little time moving from the bar to the treadmill to the bar etc...
all in all a good go round
had a partner again today. totally novice and in a little over his head but scaled it wa down and he soldiered thru. cool. he suffered but finished.

Strength
overhead squats
10x45
10x95
8x115
6x135
155-fail
5x135

goal was to work to 1 rep max.
135 felt solid.
155 i lost it forward on the 1st rep. mostly a set-up issue. don't think i had the bar locked out in the right position over head.
went back to 135 for a final set after that. little crowded in the back where i was working and didn't want to drop another set from overhead.
need to work these more.
need to focus on snatches and overhead squats. build the skill and the weight will come with it.

plyo
yoga
foam roll

kettlebell class took over the back of the gym so i got the roller out and went thru some plyo yoga moves.
hip mobility drills, yoga moves, frog stands, planks, hollow rocks
foam rolled. it bands better today. less ropey.

peace!

Tuesday 3-1

up an out on time.
felt pretty good this am.

warm up
run 1 mile
8:20 pace. chatted it up with another guy on the treadmill.
felt good to stretch the legs out.

baseline
3 rounds
20 wall balls 16#
20 push ups on the ball
run 400m

-moved thru this is steady solid action. all sets unbroken. need to get a heavier ball.
-push ups on the ball was a nice change. added a different dynamic.
-runs were sub 7:00 pace
- i walked one of the guys at the gym thru this with me. interesting to see how people react to these types of workouts. he was pretty blasted at the end. may have him tag along on some of the bodyweight stuff and maybe teach him a few moves.

work capacity
G.I. Jane
100 burpee pull-ups for time

12:00
-scaled from the 150 on the sealfit site. 100 was enough. did 30 then broke them into 10 rep sets with about 10-15 seconds rest between
tough to get a rhythm. but worked thru and got it done.
been quiet a while since i have done this and clearly smoked my last time.
pretty comfortable with were i am at. definitely room for improvement.

durability
run 2 miles
8:00 pace.
solid, steady tempo run.
rx'd was 3. scaled to 2.

yoga
plyo
foam roll

-spent some time on this today as i had skipped yesterday and my legs were a little ropey. felt good to work the hips and it bands.
i am convinced this is crucial for both recovery and continued high volume training.

peace!