Tuesday 5-31-11

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

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

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

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

95-115-135-155

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

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

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

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

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

peace.

Memorial day weekend wrapup

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

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

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

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

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

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

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


hoorah Murph!

Friday 5-27-11

end of rest week.

last day to roll over and f it.

back to business next week.

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

yippee!

Thursday 5-26-11

lazy!!!!!

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

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

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

peace.

looking forward to a long weekend!!

Wednesday 5-25-11

ok. so one more day off..

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

reset the alarm and rolled over.

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

yippee!

Tuesday 5-24-11

rest day.

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

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

we'll see.

peace!

monday 5-23-11

weekend wrap up

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

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

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

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

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

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

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

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

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

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

Friday 5-20-11

Rest day.

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

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

peace!

Thursday 5-19-11

Active recovery

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

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

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

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

foam roll
-working out the kinks.

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

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

peace!

Wednesday 5-18-11

up and out into another gloomy am. yuck.

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

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

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

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

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

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

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

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

peace!

Tuesday 5-17-11

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

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

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

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

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

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

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

solid work for a rainy tuesday!!

peace

Monday 5-16-11

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

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

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

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

Monday am
back in he gym!!

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

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

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

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

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

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

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

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

Foam roll
-spent a few minutes rolling it out.

solid rainy monday!!!

peace!

Thursday 5-12-11

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

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

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

peace.

Wednesday 5-11-11

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

psyched to spend some time on the bike.

peace!

Tuesday 5-10-11

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

but i was up and out.

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

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

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

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

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

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

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

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

peace!!

Monday 5-9-11

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

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

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

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

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

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

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

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

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

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

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

pretty happy with the overall performance here.
solid morning.

Monday! yippee!

peace

Friday 5-6-11

back in the saddle.. well in the gym at least!!
up and out. chilly this am.

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

rom drills
-just worked some plyo and some mobility to get loose.

Strength
Backsquats
10-45
10-135
8-185
6-225
4-265
3-285
3-305--fail 1, 1 good, 1-fail
3-295

felt ok under the bar considering by legs were blown out the other day.
265 felt a little heavy.
285 went up fairly well hence the jump to 305....
that was a little to big. failed the first rep as i rocked onto my toes. poor setup on my part
reloaded and got the second rep. 3rd was a fail. couldn't get out of the hole.
reloaded the bar at 295 and got 3 solid reps.
not so bad. seem a little stalled here but not worried right now.
may look to do another 5-3-1 program come fall/winter. we'll see what the rest of the summer brings.

Stamina
5 rounds
3- squats @ 265
10- step ups 20" box w/ 35# kettlebells
6- sprint starts

265 felt heavy but as i moved thru the rounds it actually felt better. maybe i wasn't loose enough going into the heavy weights? maybe i didn't warm up enough?
the step ups were solid with the 20" box and a 35# kettlebell in each hand.
sprint starts were essentially 10 yard all out sprints. rolling start, not track start. these were cool. tried to work on fast feet and good form. pulling the feet up etc..
felt pretty good thru the 5 rounds.

work capacity
tabata time!!
20:10 intervals 8 rounds each
squats
push ups
sit ups
row
pull-ups

holy smoked. the squats were rough.
the push ups and sit ups catch up with you quick.
the rows were pretty good.
pull-ups were pathetic, shot at this point. spent.. was getting 5-6 per round. they were strict but just poor.
great workout though.

plyo
mobility
foam roll
-worked out the kinks from the last couple days. felt good to roll out the legs and lower back.

solid day.

looks like a little mountain bike action tomorrow am. dawn patrol at stewart.
then see what the rest of the weekend brings. maybe a road ride? long trail run? we'll see. supposed to be nice so get out and play!!

peace

Thursday 5-5-11

Cinco de Mayo!
fish tacos and coronas all around!!
....well maybe not...

rest day.
rolled over this am. got to bed early and felt pretty solid. legs are sore but this am i had no mojo.
just rolled over and caught the extra couple hours.

gotta maybe reexamine the protocol. maybe its just the time of year. maybe a little burnout?

need to put a goal on the horizon. think i may have a few in mind.

anyway, big picture still in view. take each day as it comes.

big heavy day tomorrow? we'll see.

peace!

Wednesday 5-4-11

wednesday! the hump day.
tired this am. snoozed it once and thought about rolling over, but got up!!
fired down to the gym and found it.....closed!
new guy must have over slept! yikes. calls and texts were sent and we eventually got in a bit late.
needless to say it didn't help fire up my motivation level...
argh..
kind of went off the reservation today. played it by feel.

warm up
run 1 mile. 8:00
felt solid just needed to wake up the legs a little. sore from yesterdays lunges. i hate those...

baseline
kettlebell circuit
5 rounds w/35#
10- american swings
10- hand to hand swings
10- right arm snatch
10- left arm snatch
20- sumo dead lift
20- goblet squats

worked thru this at a solid pace. rested 30sec or so between rounds.
legs were cooked from yesterday and felt good to open them up a little.
this was a nice little circuit. may revise this and use it in the future.

Strength
push press
10-45
10-95
8-115
6-135
4-145
3-155
3-165 -bad 2nd rep and 3rd was rough.
----
stopped there. 165 was heavy and didn't have a good shot at it. form was breaking down.
little off today. sure yesterdays workout played a role. not to bad for a 3 rep. would have liked to get 180 but hey sometimes it just ain't happening.

durability
3 rounds
3- push press @ 135
20- hand release push ups
- worked thru this quick a a finisher. needless to say the shoulders are done.

plyo
mobility.
spent some time loosening up the tight legs.
going to hit it hard tomorrow am. will make up todays sealfit workout which has one of the best in it. hoorah!

peace.

Tuesday 5-3-11

up and out.

warm up
run 800m

baseline
rom drills
barbell progression
back squat
front squat
clean and jerk

rom drills were shoulder, hip, mobility etc..
barbell progression
45-95-135
5 reps of each exercise
moved thru at a steady pace. felt solid. good warm up.

work capacity
run 800m
30- jumping lunges
30- push ups
30- sit ups
run 800m
25- chest to bar pull-ups
200m overhead walking lunge
25- burpees
run 800m
20- 135# back squat
20- 135# front squat
20- 135# clean and jerk

42:00 on the wall clock. +/-
holy smoker.
the first round was dare i say easy. flew thru it. even the jumping lunges weren't an issue. all sets unbroken.
second run was solid. 7:15 pace.
this triplet was a little more challenging. the chest to bar pullups were solid. 200m overhead walking lunges were tough. used a foam bar, 20# maybe . walked the length of the gym to the sprint track, up and back on the track and then back to the other side of gym. burpees sucked but did 10-10-5
last run a little slower. starting to get gassed here.
backsquats were solid. 10-5-5. never put the bar down.
front squats were 8-7-5. had to rack and unrack between rounds.
clean and jerks were brutal. totally gassed. did power clean and push jerk.
wanted to do sets of 5 but ended up doing 5-4-2-2-2-4-1. ate up a lot of time here.
42:00
wanted to get sub 40 when i was working the clean and jerks but was way gassed. had to regroup after each set.
definitely gave it a good run.
solid.

foam roll
stretch
plyo/mobility

spent some time working on mobility and cooling down. fully gassed after this wod.

peace!!
looking forward to a heavy day tomorrow!!

Monday 5-2

no workout today.
had to got to a awards dinner last night and didn't get home till late.

alarm went off at 4 but i figured i could use an extra couple hours.

looking to maybe get a run in later if the weather holds.

peace!

Saturday 4-30/Sunday 4-31-11

yard work for time!
with a beautiful weekend forecast it was time to catch up on the neglected and winter damaged yard.
spent most of both days outside working.
good stuff. had the kids with me and had a good old time.

lots of push mowers, wheelbarrows, leaf blowing, etc...