Thursday 6-30-11

no am workout.
plan was to get the family on the road early and then off to the gym. getting a wife and 2 kids out of the house on time at 5am is a little challenging.
so... no time to shoot to the gym and get the deadlifts in that i wanted. boo.

going to shoot for a pm run or ride.
we'll see.

Wednesday 6-29-11

took the day.
3 on 2 off. maybe a new trend?
felt better yesterday but woke up with a bit of a upset stomach. know why. had pasta at lunch and it took a few hours but it got to me. oh well. it was an experiment.

will be back in tomorrow for a heavy day. maybe a ride or run in the pm to finish it off.

looking to burn some miles this weekend as well on the mtb.

all good.

Tuesday 6-28-11

rest day.

rolled over this am. after the long run on Saturday, Ride on Sunday and workout yesterday i gave the body a day off.
honestly i felt pretty crappy later in the day yesterday as well. argh. so not a bad idea to take a day here.

peace.

Monday 6-27-11

i would be lying if i said i didn't feel like sleeping in this am! got up anyway and went to the gym..

warm up
rom drills
-just a few minutes opening up the body. little plyo etc..

baseline
3 rounds
20- push ups
5- handstand push ups
20- double unders

push ups were no issue. HSPU's were a little harder than expected. maybe i wasn't warmed up? forst round of double unders sucked. couldn't get a rhythm. again think i wasn't firing on all cylinders yet. got it together by the second and third round.

work capacity
50- pull ups
75- 65# thrusters
run 1 mile

18:00
-wow. much harder than it appeared. pullups were 20/10/5/5/2/2/2/2/2
thrusters 25/10/10/10/5/5/5/5
run 1 mile at 7:30 pace.

brutal! just awful. really gassed.
this was a major smoker.

Strength
Clean and Jerk
10- 95
8-115
6-135
3-155
1-165

-totally smoked at this point. actually felt good to get to the higher weight low reps but i had nothing left in the tank by the time i got to 165. got 1 and was just fried. didn't want to risk missing a rep and dumping a bar in what was becoming a crowded space.
solid work non the less. pretty happy.

plyo
foam roll
-worked out some of the kinks from the weekend etc.

peace!

Sunday 6-26-11

Darkhorse 40 course recon

23-25 miles by the time we got done.
got a gps of the course loop but need to add a section so will go back out and get a solid file later in the week maybe.

felt pretty good. casual pace for the most part. legs felt solid after the long run on Saturday.

Saturday 6-25-11

run!

6.5 miles 51:00
7:50 pace.

solid. first 2 miles were tough after that got into the groove and felt pretty good.
nice way to get back in the game.

ride tomorrow. map course and maybe little extra.

peace

Friday 6-24-11

so....... i rolled over this am.
bummer is i think i wale up feeling worse at 6:15. argh.
had a bit of a stomach issue but wasn't feeling too bad at 4. just lazy? just burnt? in a funk?

i sort of just laid there with all this crap swimming in my head and never put my feet on the floor. finally i reset the alarm and rolled over...argh.

WTF!

i'm stressed and partially depressed about work crap so i would imagine that is weighing heavy. usually this is a good outlet for that but my energy level has been crap as well. motivation is apparently on vacation. weather sucks. more rain yeah!

not sure what to do at this point?
put an event on the calender to have a goal? but what? 100 miler? maybe? thats a big cash commitment. plus time etc...running event? something else? argh...

will be working on the course on Sunday so that at least makes me get out on the bike.
maybe a road ride or run tomorrow am. maybe both. need a kick in the.....

Thursday 6-23-11

so the plan was to get a road ride in this am. well the weather didn't quite cooperate. heavy rain and thunder last night and thick nasty fig this am.

called it a wash and went back to bed.

is sleep active recovery?

no worries.

back at it tomorrow.

Wednesday 6-22-11

Up and out even though i thought about rolling over..
glad i got up. needed it.

warm up
run 1 mile
8:00 pace just a solid opener

baseline
3 rounds
30- wall ball
30- wall ball sit ups
30- push ups

-pushed thru this met-con style and felt a little sluggish. really a little empty this am. argh.
but got thru all the rounds fairly quickly.

Strength
Thrusters
10-95
8-115
6-135
4-155
3-160
2-160 failed rep 3
2-160 failed rep 3

-still a little empty on these. felt better with more weight on the bar? does that make sense? 135 was solid. 155 was solid as well. 160 was tough. started to lose the snap off the bottom. next 2 sets only got 2 good reps and failed on the 3rd. argh.
pretty happy with those numbers for an off day.

Stamina
15- 135# thurters
-broke these into sets of 5 with maybe a minute rest between. solid reps and felt good to push thru them. believe this is where the gains are made in these stamina sets post strength.

Work Capacity
10 rounds for time
4- burpees
6- pull ups
8- sumo deadlift high pulls 50# bar

-smoked the first 5 sets and then they started to catch up a little. got a little anaerobic and had to break the last couple sets of pullups into 4/2. was gassed after the high pulls and burpess. really no spot to catch your breath.
solid sets. felt good to get it done!

plyo
foam roll
-have a couple tight spots in the upper hips some worked on that.

hoping to get a road ride in tomorrow am if the weather cooperates.

peace.

Tuesday 6-21-11

wow. been a little busy and slacking on the updates...

Thursday night baseball game at the new stadium. pre-game at the house and walked to the game. few beers and way past my bedtime called for a Friday rest day.....

Saturday was the cubscout picnic, BBQ, regatta, bb-gun extravaganza followed by a rocking bonfire and campout!

Sunday, big camp breakfast and breakdown, clean-up and pack out. home late in the am and spent the day chilling. played some games outside, cleaned the mtb, played backgammon on the deck, grilled some good food and had a few beers. good times!

Monday rolled over and slept in. busy weekend and i was cooked...

This am. got up and hit it hard. didn't feel to bad actually.

baseline
ROM drills
-plyo, mobility, active stretch, etc...

3 rounds for time
run 400m
20- 4ct mountain climbers
20- jumping jacks

-the runs were at 7:15 pace and felt good. mountain climbers suck...but got thru them all solidly. jumping jack were pretty funny as i haven't done them in a while!!
good stuff and definitely firing on all cylinders after that.

Work Capacity
4 rounds for time
30- hand release push ups
30- kettelbell swings 35#
row 800m

21:00
solid work here. this was a aerobic gasser. the push ups were the only point where you could catch your breath a bit. swings were fast and solid. rows were all sub 3:00 for the 800m, not sure exactly on pace or splits. stroke count was between 29-31. tried to pace them but pull hard and long.
good stuff.

Run 1.5 miles
-called for a 3 miler but i just didn't have it in me this am. should have taken the run outside but i jumped on the dreadmill and paid for it mentally. argh.

Plyo
Foam roll
active stretch
-spent a good amount of time on this as i felt i needed to work out the kinks after a couple days off and sleeping on the ground!!

looking to lift heavy and hard tomorrow and then get out on the bike again thursday am.

peace...

Thursday 6-16-11

active recovery?

got up and got the gear on to hit the road. no excuses. spin the wheels for an hour or so.

Road ride
24 miles of rolling bergen and rockland county terrain. old school loop. ran the loop i used to do years ago out of pearl river into jersey and back.
good stuff. felt pretty solid. garmin is in the truck so have to grab the ride file later.
need to spend some more time in the saddle.

good stuff.

did a little foam rolling and plyo when i was done to loosen up the legs and help to flush them out a bit.

Wednesday 6-15-11

back in action...
not going to lie, thought about rolling over. good sleeping weather, maybe thats it...

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

baseline
50- wall ball
50- push ups
50- wall ball sit ups
50- double unders

-made this up on the way in. wanted something a little fresh to kick start the am. this was perfect. solid fast paced effort thru this and rocked the double unders. sweet

Work Capacity
10 rounds for time.

5- curtis p's 95#
20- double unders

-wow. 10 rounds was a lot. at 3 rounds i said get to 5. at 5 i said get to 7. at 7 i said might as well finish it out....
31:00
this was solid and i will be feeling the Curtis P's tomorrow i imagine.
in review i did the CP's a little different. clean, push press to back rack, lunge each leg, push press. so ended up with some extra presses and did the lunges with the bar on back instead of front rack. oh well. did it by memory.
excellent rep scheme. felt solid on the double unders as well. wasn't super quick on the CP's but good form all the way thru.

Strength
Overhead Squat
10-95
8-115
6-135
4-155
3-165

-stopped at 165. was a little shaky and wanted to get into the Stamina work. felt good all the way up and 165 is solid effort. fresh i think i can get 185 for 1 maybe more. will work on this.

Stamina
3 rounds
3- overhead squats @ 135
20- 4 count mountain climbers
1- jungle jangle

-the overhead squats were a little more than 80% of the 165 and felt pretty good. shoulders definitely feeling it on the last round
mountain climbers were gassers.
jingle jangle is a 10/20/10 meter sprint drill.
-pretty solid and a good finnisher.

Plyo
Roll
-few minutes spent rolling and getting loose.


peace! solid Wednesday.
probably looking for a road ride in the am tomorrow.

Tuesday 6-14-11

no excuse. i was awake at 4 and made the conscious decision to roll over and go back to sleep.
it just seemed like the thing to do.
why is it easier to get out of bed in the middle of winter?

hello motivation? i miss you......

no worries. back in the saddle tomorrow. we'll see.

need to put something on the schedule to work toward.. hmm.

have to kick that around a little.

Monday 6-13

woke up to pouring rain.
yuck.

rolled over and slept in. no worries.
silly monday. will be a long week. got a lot on the agenda and a busy weekend coming up.

peace.

Weekend wrap 6-11/12

weekend wrap.

Saturday was a mellow day. home chilling. nothing special totally relaxed and laid back. made some good food and hung out.

Sunday
dh40 recon ride. course 99% set. rolled about 22 and felt great on the bike. course will be super sweet!! stoked. lots of work to do but that is to be expected.

peace.

Friday 6-10-11

TGIF!!

yeah this week has ended! rough one.
up and out this am although i did think about rolling over....

warm up
run 1 mile
8:15 pace. little slow out of the gate this am.

work capacity
5 rounds
20- pullups
30- wall ball w/20# ball
40- kettlebell swings 35#
run 800m

43:00
runs were all 8:00 pace or below. used them as recovery honestly. pullups were solid. first round was 15/5 all other 10/5/5. rounds 1,2, and 5 were unbroken swings and wallball. 3 and 4 were broken into sets. got to use a real med ball as i had access to the secret stash!! ha.
felt pretty good all the way thru this today considering i was pretty sluggish out of the gate.
lose a little time with the treadmill etc but happy over all.

Strength
Press
10- 45
8- 95
6-115
4- 135
2-155
1-165 f
1-165 f
1-165 f

-knew going into these that i didn't have much juice. felt pretty good up to 155. even that went up pretty solid. just didn't have the juice to get 165. tried it a few times too. argh. oh well. not bad.

roll
plyo
-spent a few minutes on plyo and mobility.

out of time and off to the dungeon.

happy Friday!!

peace

Thursday 6-9-11

up and out. i few extra minutes on the snooze bar but up and out. trying to kick this slump right in the balls!

warm up
run 1.25 miles
400m @ 8:00
400m @ 6:30
400m @ 8:00
400m @ 6:00
400m @ 10:00 cool down

-just changed it up a little and wanted to open it up a bit. think i need to do more sprint work. hmm.

baseline
frog complex
6- squat clean, thruster, back squat, back thruster
75-85-95-105
-no worries on this. feeling it a little on the 105 from the clean and jerks the other day.

Strength
Back squat
10- 185
8- 225
6- 255
4- 280
3- 295
3- 305
3- 315 -fail
-felt pretty solid on these this am. started a little heavier and made some bigger jumps than normal. 3 @ 295 were good. 3 @ 305 were a little bit of a struggle and the 3rd rep was hard. went for the 315 and couldn't get out of the hole on the first rep. lost it. couple issues with that set but whatever. solid sets all the way thru. pleased.

Stamina
10 rounds
2- back squats at 245
10- box jumps at 24"

-worked thru these quickly but not met-con fast. concentrated on keeping the squats legit. almost a dynamic effort type set. fast sets of 2. box jumps were all unbroken
think this is were the gains will be made in these sets after the "strength" work sets. work thru the fatigue and build more muscle endurance and strength as well as mental confidence.

plyo
foam roll

out of time....
for not wanting to get out of bed this was a solid day. like i said trying to kick the slump..

peace

Wednesday 6-8-11

Hump day.

rolled over this am. i was awake at 4. alarm went off and the motivation to get up and out just wasn't there. argh...

not sure if i am in a slump, little burn out, not sure.

so i rolled over and said i would hit it hard tomorrow.

whatever.....

Tuesday 6-7-11

Tuesday am.
caught an extra hour as i knew it would be a shorter workout this am.

warm up
run 1.5 miles
sub 8:00 pace. felt good.

work capacity
10-1 135# clean and jerk
1-10 x 5 double unders

ie. 10 135# c&j then 5 double unders, 9 c&j 10 du, etc.....

27:00
set up a bar and got my rope and went at it. was working on the turf in the back of the gym and it really messed up my double unders. i moved over to the rubber floor for the sets of 25 and up. unbelievable difference. went unbroken for the next 2 sets. lost some time on that.
clean and jerks were solid. i paced them and on the reps of 10/9/8 etc by breaking it into 5/5, 5/4, 3/3/2 etc. helped to work thru and kept the form solid.
great workout. totally smashed when i finished.

foam roll
plyo
yoga
-spent a few minutes cooling off and then worked on the mobility. felt better than last week. roller felt good. back a little tight from the deads yesterday and the clean and jerks today.

overall a solid morning. looking forward to some heavy work tomorrow and then some active recovery on Thursday.

peace

Monday 6-6-11

Monday.
back to the grind.

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

baseline
3 rounds
20 wall ball
20 pull ups
20 double unders
-went at this met-con style. no rest between rounds. didn't keep time on it but hit it as if the clock was running. pretty solid all the way thru.

Work capacity
5 rounds
10- right arm split dumbbell snatch 40#
1- rope ascent (subbed 6 towel pullups)
10- left arm split dumbbell snatch 40#
1- rope ascent (sub 6 towel pullups)

18:00.
solid. the snatches were not as difficult as i thought. rounds 1-3 were unbroken. 4-5 were 8/2. grip was failing and forearm was shot.
towel pull ups suck and were brutal on the hands. first few rounds unbroken and then 3/3 etc. mostly due to grip slip. switched to a pull down rope and was able to rock them out unbroken again.
happy with this effort.

Strength
Deadlift
10-135
9-185
8-205
7-225
6-245
5-265
4-285
3-305
2-315
1-325 (fail)

worked a true descending ladder on this. felt real strong up till about 305. they went up good but could feel the fatigue.
315 was heavy but solid. little slow off the ground.
325 just couldn't get it over my knees. form started to fall apart and was generally just spent.
solid effort considering the work done prior.

Stamina
3 rounds
3- deadlift at 265
10-romanian deadlifts at 105
20- back squats

-hit this met-con style. little break between rounds. 15 seconds maybe. moved from 1 station to next. solid. deads were heavy and was feeling it. romanians were different and a nice change. slow and steady form on those.
solid finisher

ran out of time at this point. nothing left.

off to the salt mines!

peace

Saturday/Sunday 6-4 6-5

weekend wrap up

-spent the weekend working in the yard.
spreading mulch, trimming trees, and clearing a whole section of brush,leaves, general crap.
Sunday mowed the lawn and did some more clean up non-sense.

considered this cross training!

no runs, no bike. bummer but just the way it worked out.

felt good to just do something a little different.

peace

Friday 6-3-11

rest day.
had a late meeting last night. had the alarm set but rolled over.
think i am still working out of the rest week and the damage i did at the beginning of this week.

feeling pretty good overall and looking forward to a nice weekend outdoors!

peace

Thursday 6-2-11

back in the swing.
legs actually felt ok this am. man they were f'd up yesterday.. yikes.

warm up
run 1 mile
8:00 pace to get some blood moving in the legs.

baseline
rom drills
-various plyo movements, sampson stretch, etc...

Turkish get-ups
10-right arm
10-left arm

50# dumbell.
spent a little time working thru this and focusing on form.
felt pretty solid with the 50. no issues.

Strength
weighted pull-ups
10- bw
8- 25#
6- 45#
4- 55#
2- 65#
1-80
1-80
1-80
1-80

-used the dip belt with the chain and hung plates. felt solid all the way up on this. kept it at 80 and got 4 solid reps in. more like 2 pairs of 2 singles. did 1, rest for 10 seconds pull another rep. maybe they would be considered 2's but solid singles.
goal is to get up to 100# plate on these. i will get it.

Work capacity
20min amrap
3- burpees
5- pullups
10- sump deadlift high pull 45# bar
15- push ups

14 rounds on the nose.
-solid unbroken rounds all the way thru. used the squat rack as a pullup bar for the first 4 or 5 rounds as the pull up bar was occupied. this slowed me down a bit as its square and harder to hold onto. switched over to the pullup bar but kept them strict for the remainder.
all the sumo's and push ups were unbroken and the last push up went right into the burpees.
started and kept a solid pace.
felt good all the way thru and was sufficiently ko's by the end.

Plyo
Foam roll
-legs still tender. spent some time working on them.

feeling good today. looking to hit it hard again tomorrow and maybe get a few rides in over the weekend.

peace

Wednesday 6-1-11

happy June!

starting the month off with a rest day.
honestly my legs were cooked from the last two days.
really sore so i decided to roll over and hit it hard tomorrow.

peace.