Friday 4-29-11

Friday!!
alarm went off early and i snoozed once but then got up to get some work done!

Baseline
rom drills/run drills/dynamic mobility
arm swings, neck circles, etc
ran a few run drills, pull, high knees, etc
did some walk-outs and walking lunges
hip mobility drill, leg swings etc..
15 minutes of mobility warm up work.

Work Capacity
5 rounds
30- hand release push ups
30- kettlebell swings
run 800m

28:30
all push ups and swings unbroken.
runs were at 7:30 pace
the 3rd and 4th round were pretty rough but worked thru this solid. felt pretty good.
great met-con.

Strength
Deadlift
10-135
8-225
6-255
4-275
3-295
3-305
3-315--fail

just didn't have the juice on this today. 255 felt a little heavy. oh boy..
295 pulled pretty good.
305 was heavy off the floor and then rough for 3
315 never got above my shins. argh... was hoping for a bigger number here but just didn't have it. no worries.

stamina
3 rounds
3- deadlift at 255
7-burpees
7-knees to elbows
10-4x mountain climbers

rx'd was 5 rounds but my deadlift was really breaking down. form wasn't so good on the last round so i called it at 3. felt ok on everything else and worked thru at a consistent pace. deads just were not there today. oh well.

plyo
yoga
spent some time working out the kinks again. figured i needed it after the heavy deads. felt good to stretch it out a bit.
off to the showers and then work.

peace!
looking forward to a nice weekend!!

Thursday 4-28-11

up and out without the alarm this am.
forgot to reset it. that would have sucked...

warm up
run 1 mile
8:00 pace
solid.

baseline
21-15-9
wall ball
double unders
stormed thru this. felt solid. double unders still need work.

Strength
weighted pull-up
10xbw
6x45
4x55
3x75
3x85

85 was heavy. they were basically 3 singles. decided no need to try and go up from there. just had no juice on these today. maybe the shoulders still wiped from monday/tuesday? just empty
used the belt with plates for these. much harder than the dumbell between legs it seemed. will investigate this some more.

Stamina
20- wpu w/55#
75- 70# sdlhp's

pull-ups were hard. like i said just had no juice on this. got 5 first go then did sets of 3 or 2 up to 20. argh.
sumo's were good. 70 felt ok. did sets of 20, then 10 and 5 to finish.

work capacity
"Taylor"
3 rounds
24- pull ups
24- wall ball
24- kettlebell swings
24- box jumps
24- burpees
24- push ups
24- double unders

holy smoker. pull-ups were a bear in the first rounds. wall balls and swings solid. jumps a little slow. burpee's a beast, push ups solid and double unders just had to get into the rhythm.
2nd round was all mental. just keep moving.
3rd round the pullups were better. the box jumps and burpees were brutal. push-ups solid and took a few tries to get the double under rhythm.

didn't time this as i went into the far back corner of the gym. needed some quiet time...lol. just to crowded were i usually would set up these stations.
these workouts are unreal. you look at it on paper and say oh that's terrible, then you begin and wonder if you can finish..its all the mind games. 1 rep at a time.
fantastic mental toughness aspect to this.

no time left for plyo or mobility. will try to hit that tonight.

peace!

Wednesday 4-27-11

rest day.
slept like crap on monday night and it caught up to me this am.
rolled over and took today as rest.
will make up todays workout tomorrow on the active recovery day.

peace.

Tuesday 4-26-11

Tuesday! back at it again today.
kind if sleep like crap last night. not sure why, but up and out regardless.

baseline
rom drills
run drills

row 1k
3:23

did some run drills on the sprint track to loosen up the legs then worked some basic rom drills to open up the rest of the body. feeling a little tight this am but nothing crazy.
felt solid on the row.

Work Capacity
7 rounds AFAP
max rep 135# bench press
max rep push up
run 200m

17:00 mins +/- on the wall clock
reps per round
20/22 15/18 12/9 10/10 10/9 10/8 10/11
runs all at 6:00 pace. ran .15 miles to make up for treadmill spool up time.
the 135 got heavy fast and then the push ups were rough. max reps no stopping in any position so the reps added up and failure came quick.
great work out. happy to be benching a little more even if fairly light.

Durability
run 3 miles at moderate pace

5k @ 8:00pace 24:50
not going to lie the first mile was torture on the treadmill. pace was fine just dragged on and on. had to play the mental game to suck it up and just keep going. argh. much nicer running outside. little crappy though this am to run a outdoor loop.
pace felt fine.

plyo
yoga
foam roll
-spent a little extra time on mobility. with the week off i waqnt to make sure i keep flushing the system and don't over tax it right away.
feeling pretty solid all in all.

peace

Monday 4-25-11

back in the ring!
up and out early this am. felt good to get up and go.

run 2 miles
8:00 pace. solid. not pushing just cruising.

baseline
2 minute max reps
push ups 102?
sit ups 80
-kind of muffed the count on the push ups. it was over 100 but not sure how many...
-80 on the situps.

Strength
Overhead Squat
10x45
10x95
8x115
6x125
4x135
1-1-1
145
155
165-f

felt solid all the way thru these. 145 went up easy. 155 was solid. 165 i just couldn't press it or squat snatch it and lock it out. got a little mentally psyched out by it. fail. bummer. had it in me easy i think. felt pretty solid on these movements today.

Stamina
5 rounds
3- overhead squats @ 135
25m burpee broad jump

worked thru this pretty quick and consistent. the 3rd and 4th round overhead squats were the toughest. just gutted them out.
burpee broad jumps were not nearly as bad as i had anticipated. these were very cool and something to keep in the back of the routine.
felt pretty solid thru this but it definitely took its toll.

work capacity
on the minute.....
7 burpees
max rep thruster @ 95

start each minute with 7 burpees and then max reps in the remaining time thrusters.
my garmin battery died. argh. tried to use the wall clock but it was torture and i was pretty shot..
ended up doing the following rounds
7-10
7-5
7-5
7-5

total 25 thrusters... sad. this was really difficult. the 7 burpees took way more time than i thought and i was gassed after the second round. yikes...

plyo
foam roll

all in all a good morning back. glad to be back in action.

peace!

Saturday 4-23 Sunday 4-24-11

Saturday was a wash out. rained till late.
visited the folks and stopped by the Darkhorse HQ for some road bike fixings. hmmm. guess i need to start riding that a bit eh?

Sunday
happy easter!!
got out for a quick 5k.
23:23 i believe. will upload data later. battery low in garmin right now.
felt solid.

peace

Friday 4-22-11

run!
back in business. local loop in the bikila's.

5.25miles
7:47 average pace on the garmin.
will upload the gps data monday.

felt solid!! couple days off did me some justice i think. rain coming for rest of weekend. we'll see. was hoping to get outside again.

peace

Thursday 4-21-11

end of rest period..

that's it. today will be the last day off. getting the itch back...

got a three dayt weekend coming up and the weather looks good! hoping to get out play.
run a little, ride a little... who knows.

peace!

Wednesday 4-20-11

i think i am writing this week off as a lose.
still not 100%. went to bed early, woke up in the middle of the night feeling crappy. congested etc.

rolled over when the alarm went off.

we'll see.

big picture in focus!!

peace

Tuesday 4-19-11

yeah, rolled over this am again....

i am a looza!

feeling much better today and looking forward to getting back into the gym.
going to throw the bike into the mix a little bit too. looks like i may be in for a 6hr race next month...

Monday 4-18-11

oh my weekend......
running the singlespeed-a-polooza race at Stewart this weekend.
so-much-work!
fun times but totally drained. back to our regularly scheduled program tomorrow.

peace!

Friday 4-15-11

Rest day.
been a weird week. lots of stress and haven't been super motivated to get up and train.
rolled over again this am. going to be a long weekend working the race so might as well grab a few hours while i can.

will be back to hit it hard next week!

tgif!!

Thursday 4-14-11

back in action.
up and out. not going to say i was setting any records jumping out of bed and all but.....

warm up
run 1 mile 8:05

baseline
frog complex w/burpee chaser
75
85
95
105

felt solid all the way thru. all rounds unbroken with 6 rep burpee chaser

strength
Deadlift
10x135
8x225
4x255
3-3-3-3-3
285
305
315
325
335

these were solid all the way thru. the first 2 sets of 3 were light and fast
315 got a little heavy. 325 was solid. has to regrip after 2 but pulled the 3rd no problem.
335 was heavy but got 2 solid reps and had to regrip and got a crappy 3rd rep so stopped there.
felt pretty solid all the way thru.

stamina
5 rounds
3- deadlifts @ 295
10- burpee pull-ups

rolled thru this pretty quick. solid on the deads and the burpee pull-ups were a little slow but all rounds unbroken.

work capacity
row 2k
run 1 mile

2k row in 6:45
1 mile in 7:35

moved right from the rower to treadmill. tough transition. felt pretty good on the rower and thats a solid time. run was a little slow as i was wiped. started at 7:50 pace and tried to bring it down as i got into it.

plyo
foam roll

off to the offfice!

peace

Wednesday 4-13-11

argh.
had a late meeting last night and didn't get to bed till 11:30.

11:30pm make 4:30am come to early......

will make up the workout tomorrow.

pray for sun for the weekend!!!!

Tuesday 4-12-11

Rolled over this am.
no particular reason. went to bed with a headache and woke up still a little off.

figured the rest day wouldn't kill me.

hit it hard tomorrow. if the weather clears maybe get out for a run tonight. we'll see.

peace

Monday 4-11-11

weekend wrap.
had a good day Saturday working around the house and playing with the kids outside.
Sunday got out and marked the SS race course for next weekend.

Monday
up and out with the alarm. woke up about 1:30 and probably rolled around for 45 minutes or so. argh. but when the alarm went off i was up and out.

warm up
run 2 miles
16:05
felt pretty solid. foot a little stiff this am but better after a mile.

work capacity
10-1 deadlift 225#
1-10 pull-up
20 double unders

pulled a few deads and skipped some rope to get loose and then set it up and went at it.

deads were all unbroken. pull-ups were till about 7 then the grip started to fail.
double unders were solid today. had a couple rounds unbroken and a couple rounds of 15-17ish straight. stoked about that!
16:00 min give or take.
good stuff!

strength
front squat
10x95
8x115
6x135
4x185
3x205
3x225

started a little light and then made a big jump.
205 felt solid
225 was heavy and the form started to suffer so i stopped there.
pretty happy over all. had gotten 235 for 1 a few weeks ago so 225 for 3 is solid.

durability
15- front squats at 205
50- 45# jump squats
200m walking lunge

broke the squats into sets of 3. solid. heavy but solid. minimal rest.
jump squats were ok. painful but ok.
walking lunges suck and this was a lot of them.
chipped away at it and just focused on the task at hand.
brutal...


plyo
mobility

done.
good stuff. off to the office. happy monday!

Friday 4-8-11

TGIF!!
up and out early. nice crisp Friday am. hopefully we are starting to get into some actual spring like weather!!

warm up
run 2 miles
8:05 pace. solid. foot is 98%. felt good.

Baseline
AFAP
30-20-10
wall balls
push ups

3:00+/- on the wall clock.
no rest between rounds. all rounds unbroken. powered thru. wall balls were a good opener for the legs which felt much better today but still a little tight.

Strength
Push Press
10x45
10x95
8x115
6x135
3x155
1x165
1x175
1x180-fail

felt solid thru the 165. 175 was heavy. had a little trouble with it but then got a solid locked out rep.
went up to 180 and couldn't get it locked out. stalled and had to put it down. bummer. thought i would get more than that but hey its been a solid week.

Stamina
5 rounds not timed
3 push press at 140
10 sumo-deadlift high pulls 95#

worked thru this quickly but not for time. just consistently. felt solid all the way.
sdlhp's are a goat. just not a huge fan but felt pretty solid and got them done.

Work Capacity
10 rounds for time
10- 95# thruster
10- cf push ups

17:00 +/-
holy smoker. knew this going in but yeah, it was rough. subbed the CF push ups for ring push ups as i have no rings. think it was a similar effect. brutal.
rounds 1-3 were brutal. 4-5 were survival. wanted to stop after 5 but kept it up and finished out the 10 rounds. solid! huge mental battle to just keep working. split the thrusters after the first couple rounds into 6/4, all the push ups were unbroken.
felt pretty good about the time. thrusters were solid and the shoulders were smoked of course from all the previous work.

good stuff. always a huge boost to power through when you want to quit. especially when you are alone. easy to walk away from the bar. much more difficult to gut it out. good stuff.

plyo
foam roll

that's it for Friday am. hopefully not as stressful at the office today!!

peace!

Thursday 4-7-11

rest day.

would have been active recovery but i decided to make it an outright rest day.
rolled over and caught an extra hour and change.

feeling pretty good. little sore still but much better.

Wednesday 4-6-11

went to bed last night a little stiff. legs definitely burnt from the work.
woke up to heavy back squats! sweet!!

baseline
turkish get-ups
2x45# r&l
2x55# r&l
1x65# r&l

work capacity
run 1 mile
10 rounds
5 pull ups
10 push ups
15 squats
run 800m
30- 115# clean and jerk
run 400m
25- burpees

awesome work capacity today!
foot felt pretty solid on the run. little tender but stretched out and got going.
mile pace was 8:00
10 round of cindy went by fast and solid. all reps unbroken with basically no rest between rounds
800m pace was 7:40
30 clean and jerk at 115. these were power clean and jerks. 10-5-5-5-5 definitely a smoker but solid
400m was 7:00 pace
25 burpees unbroken.

32:00
what a beast! lost a little time setting up and tearing down the bar for the C&J's. but moved thru pretty quick otherwise. good solid pace.

Strength
Back Squat
10x45
10x135
8x185
6x225
5x255
3x275
3x295- failed got 1

stopped here. should have gone 275-285-295. the jump to 295 was big and i lost it in the bottom. had to strip the bar to re rack so i just figured that was as heavy as i would get today. legs are smoked!

stamina
15- 245# back squats 10/5
these were heavy but good deep solid reps. didn't have time for the rest of this so just banged out the squats.

plyo
yoga
foam roll

legs were smashed by the leg. awesome.

Tuesday 4-5-11

up before the alarm again. sweet. feeling pretty solid this week, of course its only Tuesday..

warm up
row 2k
didn't want to push it on the foot. still a little tender on the bottom so rowed instead.
7:10 for a moderate 2k. felt good.

work capacity
amrap 30 minutes
20 wall ball
40 double unders

11 rounds.

this was one of those deceiving ones on paper. looks like you can crank right thru...then you get into it and....
wall ball was with 16# ball and they were throws as i don't throw against the gym wall. all rounds of wall ball's unbroken.
double unders were ok. some good rounds and some crappy rounds. need to work on these as i lost a good bit of time here.

this was definitely a smoker. good stuff.

durability
called for 3 mile run but want to let the foot get better so instead i made up the other barbel complex from yesterday.

3 rounds
1 min for max reps @ 95#
deadlift
squat clean
front squat
push press
back squat
rest 1 min between rounds

holy cow. just shattered by this. the deads were solid and fast but then the squat cleans just crushed me. the front squats were hard as the shoulders and grip were fatigued. push presses taxed the soulders further and the back squats were about survival. argh.

just wasted after 3 rounds of that.
good stuff....

plyo
mobility
foam roll

thats all for today. off to the office.

peace.

Monday 4-4-11

up before the alarm! now that's more like it! think a few days off last week did me right.

warm up
bailed on the run as the foot doesn't hurt when i walk but did hurt when i started to run. no need to push it.

baseline
barbell complex w/push up chaser
45- warm up
75-85-95-105
felt pretty strong throughout. solid.

Strength
Bench press
10x45 w/u
10x135
8x185
6x205
3x225
1x245
1x255 pr

255 was heavy but all me. had a spot and it was slow to go up but i got it locked out. solid. thats a new pr. nice to throw the bench back in a little . different, good twist.

Stamina
3 rounds
3- 205 bench press
10- 1 arm push ups
12- towel pull-ups

not timed. worked all for form. the bench reps were solid. heavy but solid.
1 arm push ups were a new one. alternated 5 right and 5 left. felt pretty good.
towel pull-ups on the 2nd and 3rd round were a beast. grip was just shattered.

Work Capacity
3 rounds
1 minute max reps
push up
pull up
kb swing 35#
box jump
burpee
rest 1 minute between rounds

worked thru the 3 rounds pretty evenly. got a few extra push ups in the first round but they hurt my pull ups. pull ups were strict due to the bar i was using. not my favorite place to do them but whatever. swings were tougher than expected. shoulders fatigued. box jumps were a little slow as i was going easy on the foot. burpees always suck......

plyo
mobility
foam roll

pretty solid for a monday. little bummed about the foot but it should be fine in a day or 2. will warm up on the rower tomorrow.

Weekend wrap up 4-2/3-11

Saturday
got in a great trail run over at Kennedy Dells park.
6 miles. 8:05 pace over varied terrain. felt solid.
did step on a fairly sharp rock that was under the leaves and left a nice bruise muscle tweak on the bottom of my foot. argh!
spent the rest of the day at a birthday party for one of the boys friends. good times!

Sunday
took the boy and his cub scout den to the Tenafly Nature Center for a little outdoor education.
great day to be outside in the woods!

Friday 4-1-11

April fools!

well i April snoozed. what the f!
not sure whats up but i am wiped out. there is a bug going thru my house so maybe i have a touch of that. just didn't have the fire to get up and get it done this am. hoping a few days off will turn that all around.

lots of stress at the office this past week so that can't be helping.
another rainy cold day as well. yuck...

oh well.

big picture in focus...