Friday 10-28-11

TGIF!
yeah, its Friday. almost rolled over this am. chilly. bed was nice and warm.... but up and out.

Warm up
jump rope. 3-4 minutes.
-was still a little sleepy on this.
2 rounds
25m walk out
25m bear crawl
10-wall balls
10- deck squats
-changed it up a little for variety. didn't feel like running etc..
50- double unders
-got to 47 unbroken! grrr. thought i had 50!

Strength
Press
10-45
8-75
6-105
5-3-1+
125
140
160-3
-125 and 140 felt solid.
-160 got heavy and i got 3 solid reps. failed 4th. tried again and failed.
-solid work. making some slow gains here which is the point.

3x10 @ 85
-these were more brutal then i would have thought. real burnout sets.

Met-con
3 rounds
3-hspu's
9-95# overhead squats
-holy awful.
-the hand stand pushups were ok first round, terrible second round, little better in the 3rd only caused i paused for a few seconds to recompose myself...
-95# overhead squats were tough. all sets unbroken. need to work on those again. they have been off the radar a bit.
-not very happy with this but considering the total shoulder burnout, not suprised.

plyo
foam roll

TGIF! see what the weekend brings!

Thursday 10-27-11

almost rolled over. was out late with a meeting but decided to get up and hit it.

Warm up
run 1 mile 8:00 pace
3 rounds
5-pull ups
10-push ups
15-squats
-felt solid on the run. little sluggish to start but fine mid way thru. need to maybe start making these longer. de-load week next week so will get some longer runs, rows and met-cons in.

Strength
Deadlift
10-45 Romanian style to stretch out a bit
8-135
6-185
5-3-1+
215
245
270-15!
-215 was solid for 5
-245 went up easy for 3
-strapped up for 270 and pulled thru. got 15! may have been able to get 1 or 2 more but the form was starting to fail. 15 was solid. great set. very pleased.

3 rounds
8-deadlifts 145
10-chin ups
-used this as a finisher. worked thru quickly but rested a little between rounds. focused on form on the deads.

no met-con today.
skill work
5 wall walks
-start in push up position with feet against wall and walk up till chest touches the wall.
-these were different. worked thru 5 reps.

1 round just for kicks
-30 second wall sit
-30 second plank
-wall walk

plyo
foam roll

-thats all. back in tomorrow for some press action!

Wednesday 10-26-11

back in the swing again.
warm up
run 1 mile
8:00 pace again. felt good.
3 rounds
5-pullups
10-push ups
15-squats
-fast thru this.

Strength
Bench Press
10-45
8-135
4-155
1-1-1+
170
195
215-8
-ok. so i messed up the rep scheme... argh. it should have been 5-3-1+ today and yesterday. oops.
don't think its that big a deal. no worries. last set was solid.

3x10@115
-kept these in again. probably going to continue using them as a finisher. we'll see.

Met-con
5 rounds
5-95# curtis p's
10-hand release push ups
run 400m
-18 minutes +/-
-all the rounds were solid. curtis p's are a bear. the last 2 sets were good but hard.
-all the runs were at 6:50 pace.
-solid work and good to get into a little longer time domain.

plyo
yoga
foam roll
-possibly most important part of the morning. gotta get more supple.

Tuesday 10-25-11

back in the swing..

Warm up
Run 1 mile 8:00 pace.
-steady and comfortable.
3 rounds
5-pull ups
10- push ups
15- med ball throws
-worked thru this fast. felt solid. couple days rest paying dividends apparently.

Strength
Squat
8-45
8-135
6-185
4-205
1-1-1+
215
240
270-6
-felt solid all the way thru these. 6 reps on the last set. may have had a couple more in me but they were getting heavy....

BBB
3X10 @ 145
-added these in this week as a little bonus work. we'll see.

Met-con
5 rounds
25-kettlebell swings
50- double unders
-12:00 +/-
-solid all the way thru. lost some time as i had to change ropes in the first round. grrr. so probably closer to 10 minutes of work time.

Plyo
Foam Roll
Yoga
-looking to spend some quality time on this each day.

Monday 10-24-11

Monday -weekend wrap-up

Saturday- spent the am in the office and then did a little bs around the house. packed up the truck and headed up to Camp Bullowa for a campfire/campout with the cubs. big fun was had by all!

Sunday- up and out of the tents a little before 7. made a big camp breakfast and then broke camp and headed home. little yard work, clean up the gear, etc...

Monday am.
-i rolled over. figure will pull the same as last week. 4 days straight again. woke up at 4 and wasn't feeling it.
back in the game tomorrow.

Friday 10-21-11

TGIF!
another week down.

warm-up
run 1 mile 8:00 pace
-feeling it a little in the hams so kept the pace a little lighter. loosened up nicely by the end.
3 rounds
5-pull ups
10-push ups
15- med ball

Strength
Press
10-45
8-95
3-3-3+
115
135
150-4
- i may need to reset my press numbers. i am not getting the kind of reps i should at the weights listed.
will work thru the cycle next week and see. want to get quality reps and am not seeing it. better to reset now and see the gains later. keeping an eye n this.

HSPU
-5-5-4
did some reps of handstand push ups. got 3 solid rounds with good depth and form. wanted a 5th rep on the last set but no good.

Met-con
7 rounds
7-burpee
14-double unders
rest 1 minute
7 rounds
7-kettlebell swings
14-sit-ups

-solid met con stolen from Crossfit Ignite.
-each group took about 7 minutes or so on the wall clock. double unders were solid again. burpees are the devil.... they were ok.

Foam roll
Plyo
-work out the kinks.
try to maybe get in a run or something tomorrow and maybe a hike on Sunday. we'll see.

Thursday 10-20-11

up and up into the rainy yucky am..
grrr, more rain.

warm up
run 1 mile
7:35 pace. solid

25 yard walk outs
3-rounds
10-push ups
10-deck squats

Strength
Deadlift
10-45# rdl's to stretch it out
8-135
6-185
3-3-3+
200
230
260- 13 reps!!
-solid work on this today. felt great. pulling hard and strong thru these. i used the straps on the last set because i wanted to maximize reps. definitely worked. took the grip out of the equation. felt great thru 10 so kept going. 13 was a little shaky form wise. solid set though. excellent.

Met-con
4x400m run
2:00 rest between sets
-excellent. started at 6:25 pace, did the next at 6:10ish, then 5:45, then 5:30. 5:30 was fast but good. need to remember that pace and try to match it next time. felt good to run it out. hams will be feeling it tomorrow i am sure.

Yoga
Plyo
Foam roll
-work out the kinks and try to aid the recovery. feeling pretty solid.

Wednesday 10-19-11

little slow out of bed this am. once up though i felt pretty good.


warm up
run 1 mile 7:45
-coming back on form with this
3 rounds
5-pull ups
10-push ups
15- squats
-solid pace. just worked thru to get the blood flowing

Strength
Bench Press
10-45
8-135
3-3-3+
160
185
205- 10
-felt solid thru these. reset the numbers from last week to boost them up and felt better. reps 9 and 10 were hard but they are supposed to be!

met-con
5 rounds
6- 135# power cleans
9- hand release push ups
12- 24" box jumps
9:00 +/- on the wall clock.
-perfect choice for this am. been looking to keep the met-cons in the 10-15 min realm. at least for this week. maybe next week open it up a bit. look more into the 20-30 minute domain. we'll see. deload week will see some longer met-cons and running and rowing.

foam roll
plyo
-had some time to focus on this and it felt good.
gotta keep working mobility.

Tuesday 10-18-11

back in the swing. up a little earlier to give myself some more time.

warm up
run 1 mile
7:50 pace.
3 rounds
20 med ball throws
20 med ball push ups
-worked thru this quickly. opened up the legs etc.. med ball push ups were harder than i remember. maybe the close grip etc?

Strength
Squats
10-45
8-135
6-185
3-3-3+
200
230
260-6
-200 was light, 230 had a little umph to it. 260 felt good. solid deep reps. probably had another in me but the bar was starting to slip a little. felt good.

Met-con
3 rounds
row 500m
30 kettlebell swings
30 double unders
-solid effort here. good little triplet.
-rows were consistent. all swings unbroken and all but the last set of double unders were unbroken. sweet. maybe i am getting the hang of those silly things.
-felt pretty solid.

Hex-Bar carries
-6x40 yard with 140# on hex bar
going to try to work some more of this type of stuff into the routine. great grip builder. hands get worked, core, lats, you name it. excellent. will be doing more of this along with prowler etc...

plyo
foam roll
-gotta stay loose...

Monday 10-17-11

weekend wrap and Monday excuses....
spent the weekend camping with the cub and boy scouts. good times!
3 mile hike Saturday pm, lots of campfires, good food, and general fun in the woods.
slept pretty good, but late to bed and early to rise etc...

Sunday-
did some yard work and tackled the garage clean up process. still unpacking, putting away etc...
finally sat down about 5 and was done!

Monday
had every intention of getting up and getting it done this am but i rolled over.
figured i could use an extra hour and the body feels good for it.
back in tomorrow for squats and will hit 4 days in a row for a serious block of work.

more camping this coming weekend then things should slow down a little, till the holidays hit of course.....

peace!

Friday 10-14-11

TGIF!

Warm-up
run 1 mile
3 rounds
10-pull-ups
20-pushups
30-med ball throws
-solid opener. maybe a little more than it should have been but a good opener.

Strength
Press
10-45
8-75
6-95
5-5-5+
110
125
150-5
-only got 5 on the last round and they felt heavy.... so this is good. the numbers for the press were probably right on if a little high but need more shoulder strength. no dive, no push just press. will see how the rest of the cycle goes and possibly readjust but i think i will stick to it.

Skill
Hand stand push ups
4-5-6-5
-took a couple minutes to work on a skill. little tired and didn't have a huge amount of time for a met-con so decided to do some skill work.
felt good. did some handstand holds as well. gotta get back into these

Double-unders
5 rounds
20 singles
10-doubles
-pretty much unbroken. couple resets but the double unders were solid. need to get a good jump rope. put that on the list....

Plyo
Foam roll

-one week down!

Thursday 10-13-11

warm up
run 1 mile

10-burpees
10-walk outs
10-deck squats
10-walk outs
10-burpees
10-walkouts
10-deck squats
10-walk outs
10-burpees
10-walkouts
10-deck squats

-essentially 3 rounds but with walkouts between the burpees and the deck squats. good little opener. definitely worked up a little sweat doing this. good stuff. looking for some variety in the warm up/opener. good stuff

Strength
Deadlifts
8x135
6x165
5-5-5+
185
215
245-10
-sets were light at first which was fine. focused on form and the big picture. 
185 no issue
215 no issue
245 got 10 reps. could have got a couple more but my grip started to slip. solid.

Met-con
4 rounds
40-yard tire flip
6-push ups
9-squats
-again looking for something quick, taxing, and different. this did the trick.
not sure the weight of tire? but was a good compliment to the deadlifts. solid.

Plyo
Foam Roll
-try to get more supple!
-soreness moderate today. feeling good.

Wednesday 10-12-11

Active Recovery
the way i have the 5-3-1 set up it calls for no strength portion on Wednesdays. essentially active recovery.
so i figured get up, get active and recover!
little sore last night but not to bad this am.

warm up
run 1 mile. 8:15
-felt pretty casual. need to start to kick this up a little in pace and in distance.

3 rounds
5- pull-ups
10- push-ups
15- squats
-moved thru this fairly quickly but not crazy fast. solid. worked out some of the soreness in the legs.

Met-con
3 rounds
80 yard overhead carry 80# barbell
80 yard racked carry 80# barbell
80 yard farmers carry 45# plate in each hand
row 500m
-moved thru this well. no real time domain. just do the work. all the carries were unbroken. no setting down the bar, re-racking etc.. the rows were consistent at 1:38.
-this was ideal for today. good combo, not to taxing and got the funk out of the legs etc..

Plyo
Yoga
Foam roll
-spent some time working out the kinks and cooling down.
nice active recovery day!

Tuesday 10-11-11

back up and at it!
little sore in the legs today but not crazy. good sore...work done and done smartly.

warm up
run 1 mile 8:15 pace
-solid. better than yesterday. legs coming back maybe. we'll see tomorrow

3 rounds
15- squats
10- push ups
5- pull ups
-did this backwards for a change of pace. good stuff. good opener.

Strength
Bench Press
10x45
8x95
5-5-5+
125
145
165-20

ok, totally flubbed the numbers on this when i put it into the 5-3-1 spreadsheet. bench number way too low. got way to many reps on that 3rd set. i have re calculated and will adjust for next week.
otherwise felt pretty solid.

Met-con
35 yard prowler push w/ 180#
35 yard prowler pull w/ 180#
25- 35# kettlebell swings
4 rounds roughly 12-13 minutes

-yeah, brutal. great workout. wanted to move something heavy and get some conditioning in and this didn't disappoint. originally figured a 10 min AMRAP for this but wanted to get that 4th round so extended it. 5th round? maybe but would have been a slugfest. kept it at 4 and felt like i got some solid work done.

Foam roll
Plyo
Yoga
-needed this and will be focusing on this more in the coming weeks. IT bands are a bit ropey and yucky. need to get them supple again.

good days work done.

Monday 10-10-11

new beginnings........
so i finally decided last week that i was sucking wind and needed to get back in the game.
new plan? new program? new start.
similar program but different focus. start from scratch and build it back up again.
basically 5-3-1 with a crossfit chaser.
and so today it began.

warm up
run 1 mile. 8:30 pace
just an opener. wake up thew legs and body. not used to this foolishness in the early am.

3 rounds
5 pull ups
10 push ups
15 squats
hip mobility drill
-moved thru these with purpose. speed, but with solid form. used the hip drill as a active recovery between rounds to alleviate some of the fatigue and keep the form solid.

Strength
Squat
10x135
5-5-5+
185
215
245- 10 reps
wendler protocol. 3x5 with the last set being a max rep effort. 185 was solid. 215 as well. 245 was solid and good form but 8-9-10 were a bear. felt it after. good stuff.

met-con
30- double unders
21- push ups
21- box jumps
30- double unders
15- push ups
15- box jumps
30 double unders
9- push ups
9- box jumps

-good stuff here. the box jumps were more taxing than i remember....legs maybe a little mushy. have to see how we feel tomorrow. double unders were solid. good rhythm etc... will be doing more of these.

foam roll
plyo
-need to focus on that especially.

-back in the game? yeah. i think so. we'll see.