Friday 10-29

coming off of yesterday's rest day.
still not super motivated to jump out of bed this am. but got up none the less and got moving.

treadmill
run 2 miles
7:30 pace. picked it up for the last half and finished in 14:50
felt good. pace was solid, tempo good.

no strength warm up. went right into the strength work. used the 1st few rounds to get loose.

Deadlift
10x45
10x135
8x225
6x275

3-3-3-3-3
deadlift superset with rope pull-ups

295- 10 rpu
305- 10 rpu
315- 10 rpu
320-fail
295- 10 rpu
295- 10rpu

the first 2 sets were no problem. rope pullups were pretty quick
the 315 set was heavy and i got 2/1. lost my grip and had to reset.
went for 320 and just couldn't pull it. maybe with straps but not raw today.
went back to 295 and rocked them out with good form. kept the rope pullups at 10 and all sets unbroken.

no time for a met-con today. boo

oh well.

cub scout campfire and campout tonite and then a busy weekend with b-days and halloween celebrations.

peace!

TGIF!

Thursday 10-28

gave in and called today a rest day.
just wasn't all that fired up to get out of bed and go after it.

no big deal.

no ill effects from the longer faster run yesterday so that a bonus.

feeling good.

Wednesday 10-27

definitely felt like sleeping in. rainy out and not motivated.
but up and out. a few minutes behind schedule but hey better than sleeping in.

no real plan this am. today is the amazing grace fundraiser at CFI but i am most likely not going to make it down there. wasn't really motivated to try to hit it solo.
figured i would get on the treadmill and see if i could adjust the attitude.
hoped on and set the pace at 7:30. then just kept at it.....

treadmill
run 5 miles
37:05

this was a perfect primer for the turkey trot next month. i was looking at it the other day and thinking sub 40 would be doable. its a hilly course but figure i cold pull it off. today's results confirm that. i think i might be able to go faster on the road there as well.
this is a good indicator of where i am at.
huge improvement from this time last year. tremendous.
the paleo diet has definitely help to lean me out a bit and my met-con and endurance have shot way up.
very pleased. very pleased.

not bad for a day i wanted to roll over and call a rest day.

Tuesday 10-26

little sluggish this am. could have rolled over but got up and got out.
sometimes thats the hardest part.

treadmill
run 1.5
10:50
7:30 pace and then higher for the last 1/2
good stuff. originally wasn't going to run that far but felt good so kept at it.

warm up
3 rounds
10 pull ups
10 push ups
10 sit ups

old faithful warm up. all good here. moved thru quick. this got the balance of the cobwebs out.

front squat
10x45
8x135
5x155

3-3-3
175
195
205

175 was a good start point. felt pretty strong and no real issue. 195 got a little heavy but not bad. went up to 205 and felt good. heavy on the last rep but manageable. had i been doing 5 sets i would have gone up again. need to start a little higher next time.

met-con
run 800m
50-40-30-20-10
single arm kettlebell swings
sit ups
run 800m

19:00 +/- on the wall clock
used the 35# kb as thats the heaviest avail. did the sit ups un anchored on the floor. no an mat so just did them old school style.
all rounds unbroken! this was the goal and got it. no rest just storm thru at a good pace. the one arm swings/handoff's were pretty cool. nice change

glad i stormed thru that.

happy tuesday.

Monday 10-25

monday. yeah.
got a busy week coming up again.

treadmill
run 1.5
7:30 pace. feeling good here. gotta get some prep work in for the 5 mile turkey trot thats coming up in novemeber. may do a 5k prior to that as well. we'll see. overall feeling pretty good on the run.

warm-up
bear complex
2x10reps at 65#

worked thru this as a warm up after the run. weight was low but reps were high. getting the body ready for a little heavy pressing.

press
10x65
8x85
5x95
3x105

3-3-3
115
135
145

135 had to give a little push to get it off the bottom. need to work on some strict pressing to build up the drive off my chest. 145 needed a little push as well. overall not so bad. pretty happy with this. definitely still a weaker point. will have to address that.

met-con
amrap 10 minutes
3 push press @135
6 pull ups
9 push ups

7 rounds

this was supposed to be a 15min amrap but i was a little short on time so did it for 10.
not bad. pullups were a breeze. lost a little time moving from the bar to the pullup station but that fine. 7 rounds was fair. 135 started to fell a bit heavy.

not bad for a monday.

peace!

Weekend wrap 10-23/24

saturday
rest day. worked at the office in the am and then went pumpkin picking with the kiddos.
had a blast. great day!

sunday
selling popcorn for the cubscouts and then yard work.
mow/leaf blow the yard for time!
good stuff.

Friday 10-22

TGIF!!
up and out the door into another chilly morning. yeah, fall is here and winter is knocking on the door trying to get in.. yikes!!

feeling pretty good this am. maybe a little meh, but it is friday, so thats a bonus!

treadmill
run 1 mile
7:30 pace. just a good steady tempo warm up. felt good. especially after cranking out some faster miles yesterday.

warm up
30 squats
20 push ups
10 pull ups
30 squats
20 push ups
10 pull ups

all good here, trying to open up the legs for what was up next.

backsquats
set up the ball again to judge depth and tried to hit it every time.
10x135
8x185

3-3-3-3-3
205
225
245
245
245
225
225
225

205 was good. 225 went well. 245 starts to get heavy at the bottom. easy to press it out once you get out of the hole. stayed at 245 for a few good solid work sets.
was running a little short on time to try to get in a met con so i added a few more squat sets.
the 225's at the end were good finishers. good form and depth on tired legs.

good stuff. just what i needed this am.

TGIF!

peace!

Thursday 10-21

little sluggish this am. thought about rolling over but glad i made the right decision.

treadmill
run 5k
23:10
started with a 7:45 pace and moved it up from there. much faster than previous runs of that distance.
happy about this and it plays to the fact that i need to readjust my speed on the treadmill. also speaks to the fact that i run faster outside. i think the perceived effort outside is much different than on the treadmill.
will try to get more outdoor runs in before it gets really cold.

no strength warm up today. felt good after the run and wanted to get in the CFI met-con
met-con

Crossfit Ignite Chipper
50- box jumps
40- kettlebell swings
30- burpees
20- sit-ups
10- r/l kettlebell snatch
20- sit ups
30- burpees
40- kettlebell swings
50- box jumps

used a 24" box and the 35lb kettlebell a that's the heaviest available.
17:00 on the wall clock. gotta get a gym timer.

felt pretty good on this. focused on keeping a "quiet mind". progress thru the movements piece by piece. bite off each piece as it comes and move thru. don't get caught up in what you have left to do only what you are immediately tasked with.
i was never a fan of this kind of workout but have come to understand the mental toughness element to it and hence-force appreciate it even more.

for not feeling much like getting up this am it was a great session.

thursday? well better than monday.....

peace!

Wednesday 10-20

up and out early into the cool morning air.
brrr. chilly. 44ish. yikes.

treadmill.
run 1.5
pace higher than yesterday. sub 8 from the start and a little faster for the last half mile. feeling pretty good at that pace. have to run a time trial and see how it goes.

strength warm up
20 squats
10 push ups
20 squats
10 45# press
20 squats
varying the warm up a bit. just to keep it fresh. felt pretty good. right shoulder a little tight.

Press
5-5-5-5-5
95
115
135
135
135

held at 135 and worked the weight for good solid reps. right shoulder loosened up a little after the 115. little tight on the way down with the weight. had to use a little push to get the weight moving so not a true strict press per se.
felt good as i haven't done these in a while. worked a little on the form.

met-con
15 amrap
3 c2b pullups
6 push ups hands off at bottom
9 24" box jumps

15 rounds
no clock but i checked the wall clock before i went in and when i came out and it was pretty darn close.
felt good on these. need to get my box jumps faster. need a little more spring and less wind up. have to work these.

running late so no foam rolling. boo.
just off to the shower and out.
peace!

Tuesday 10-19

up and out early with a plan!
well sort of at least. felt good and was stoked to get in a good am session.

treadmill.
run 1.5 miles fast
started at 8:00 pace and picked it up.
averaged 7:50 at the end i believe according to the silly machine. felt good. nice opener.

warm-up
with 40# bar
50 front squats
40 press
30 overhead squats
20 hang power snatch
10 back squats

this was a off the cuff opener and it felt pretty good. not bad.
trying to mix in some new stuff

sampson stretch and some hip mobility drills

deadlift
10x135
8x185
6x225

3-3-3
275
295
305-1
only got 1 at 305. got stuck between rounds chatting and got cold. felt stiff and a little lethargic on the 305 pull. decided to take the weight down and rock out a few more sets

5x275
3x275
had another 2 on the last set but my grip was slipping.

felt strong on all pulls and the form was good. pretty happy with this.

no time for a met-con which was a bummer as i had planned on trying to get one in at the end. oh well.

stretch
foam roll.


peace!

Monday 10-18

Rolled over.
tired.
little lazy.
unmotivated.
argh.

no workout this am. bummer. but the body wanted sleep. was up late on saturday and up early on sunday. outside all day and it took it out of me.

no worries.

Weekend wrap 10-16/17

beautiful weather weekend.
got out for a 3.5-4 mile run on saturday. good pace. felt good. nice to be running outside in the fresh air.
ran some errands after and then had to do some fund-raising for the scouts.
good stuff.

Sunday
another beautiful day. outside all day selling popcorn for the scouts.
on my feet all day. wore my free runs and it made a huge difference. heel and feet fell great considering i was standing on cold concrete for 8 hours.

good weekend.

Friday 10-15

am workout again today.
just no time to get to the box this week.
its ok flying solo. interesting to have the 2 dynamics and compare and contrast them.
more on this some other time.

treadmill
run 1 mile
8:00
flat tempo pace. getting the legs moving. hamstrings are a little wound up so wanted to work them out a little.
need to do a longer time trial and see what my pace is. need to run outside with a gps to see what kind of pace i kick on the street. definitely higher than the spinning belt of death.

warm-up
30 squats
20 mountain climbers
10 yoga push ups

just getting the body ready for some effort.
yoga pushups are a beast. love them

back squat
set a small med ball on a 25lb plate to check my depth. it was about an inch lower than a 12" box.
totally reset my squatting form.
below parallel is where its at! essentially throwing out all the old numbers and starting fresh.
10x45
8x135
6x185

3-3-3-3
205
225
245
245
stayed at 245 to drive home form. little shallow on rep 2 but 3 was money.
i had gotten 255 for 2 when we did 5x5 last time so 245 for 3 and 2 good sets felt good.
seems like not a lot of weight but it was.
trying to work the form and keep these legit.

met-con
"Helen"
3 rounds

run 400m
21 kbs
12 pull-ups

7-8 minutes on the wall clock.
runs on the treadmill. 6ish pace.
all swings and pull-ups unbroken.
had to use the 35lb bell as thats the heaviest available.
felt great on this.

TGIF!
peace.

play the weekend my ear. maybe get out with the vest on tomorrow and do a little park wod. we'll see.

Thursday 10-14

back at it this am.
chilly. makes jumping out of bed a little for interesting.

treadmill
run 2 miles
16:00
good pace, high tempo. started at 8:20 and worked down from there. last 400 was fast run. not sprint but a fast run.

strength warm up
50 squats
40 kettlebell swings
30 mountain climbers
20 pushups
10 pullups
all rounds unbroken and done for form and speed. moved thru this quickly and felt good.
after the run this was a great way to activate the rest of the body.

turkish get-ups
35lb kettlebell
3 rounds
3 right
3 left
3 rh windmills
3 lh windmills

was going to work the sets up in weight but thats the heaviest bell i have at the gym. could have used the dumbbells but instead focused on form and the movement.
felt good all the way thru. 3rd set the last rep was a little rough on the way down. arm started to fatigue.

met-con
15 rounds "afap"
5 pullups
5 push ups- hands off at bottom

7-8 minutes on the wall clock.
moved thru this fairly well. definitely fatigued after the first ten rounds. got slower but all the pullups were unbroken sets. only 5 so not to bad. the push ups with hands off at the bottom are always awesome!

borrowed this programming from CFI. good stuff. thanks steve!
modified it slightly for time constraints. supposed to be a 20 min amrap. but spent more time on the turkish get ups so had to alter it a little.
OOPS! was supposed to be 20 rounds not a 20min amrap. oh well. got in 15 so that was cool.

stretch
foam roll
plyo.

all good.
off to work. yeah.

Wednesday 10-13

rest day.
home late last night and the alarm went off way too early.
argh.
so i rolled over. had 1/2 planned today as rest.
have a meeting tonight so no post work wod.

hams a little stiff this am. good feeling. working them hard.

another long day ahead.

peace!

Tuesday 10-12

up early again. little sluggish this am. wasn't really into it. that would change.

treadmill
run 1.5 miles
got on and cranked it up. figured i would get a mile in at 8:00 pace.
felt good so kept going and turned up the heat.
great up tempo run. really helped to get me focused.

strength warm up
3 rounds
10 pullups
10 push ups
10 romanian deadlifts 80#

fast on the pullups and pushups. stretch and focus the movement on the deads. warming up the back.

deadlift
8x135
5x225
3-3-3-3
275
295
305
305

305 was heavy. got 2 and then had to reset and get the 3rd. all the pulls were strong but it was definitely heavy. happy with the movement and the weight.

met-con
25 squat jumps
50 knees to elbows
25 squat jumps
50 sit ups
25 squat jumps
50 burpees

this was a modification from the CFI met con. no timer so i moved thru it this way. 30-45 sec rest between each set of squat jumps
felt ok. definitely gassed.

good stuff!

no pm wod today.

peace

monday 10/11

up early and out the door for a good workout.
feeling good.

treadmill
run 1.5 miles
8:20 pace for the first mile and it was easy. picked it up for the last 1/2. 8:00ish.
god tempo run to get the blood flowing.

strength warm up
3 rounds
10 pullups
10 pushups
10 squats

kipped the pullups. feeling great on those.
did regular, hindu, regular pushups. the hindu pushups are hardcore. like those.
squats were good.

snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squats
2 snatch balance
2 full snatch

45
65
85
95
95
95

need to work my snatch. moved thru these as skill sets. felt pretty solid in the movements. 95 got a little heavy on the snatches. mostly because i didn't put the bar down at all. this was perfect. need to fix my form on these. especially from the hang position. felt much better.

no met con as i added a few extra rounds of the complex to continue the skill drills.

stretch
plyo
roll
little tight after the weekend. feeling good.

no double today.
looking to hit CFI tomorrow for the 5pm.

10/9-10/10 weekend update

rest.
well sort of.
running around with the family.
errands and popcorn sales for cub scouts. lots of fun!

Friday 10/8 pm

Crossfit ignite 5pm happy hour

warm up

thrusters
3-3-3-3
95
115
135
155-2
155-2
135

155 was heavy. harder to thruster it than push press. seemed like i came out of the front squat in a odd position for leverage. got 2 good ones on each set. heavy
135 was good.

met-con
had a number of choices for this one and went with the 2k row.
haven't rowed in forever. once a few weeks ago at the box and that was the first time in years.

2k row
7:10
happy with that. felt good. figure i could probably go sub 7 on a real good day and with a little more rowing thrown in. we'll see.

good stuff great way to finish the week.

Friday 10-8 am

no am workout again.
i did am taking a little time off of the doubles and trying to focus on the Crossfit ignite 5pm class.

feel great this am.

TGIF!

still reading paleo for athletes. good stuff. little heady with the different fueling options for different length events. good resource though. be interesting to go back and use for reference. definitely shines a light on some of my nutrition mistakes at the 100 milers. interesting.
full report coming.

30 days of paleo officially over. i will get a full post up but for now i am sticking to the program. huge improvement!!

peace

Thursday 10-7 pm

ignite 5pm happy hour class!

warm up.
barbell work. get loose.

power cleans
1 pc on the minute for 15 minutes.
focus on skill!
135
135
135
135
145
145
145
165
165
165
175
175
175
175
175
175
175
felt good all the way up. tried to get the hips back fast and the elbows over. good stuff. 175 felt good. got some good tips from steve to improve my form.

met-con
5 rounds
10 155# powercleans
10 burpees

10:40
wanted sub 10. thought maybe after the first round but the 155 power cleans started to eat up the time. i did the first round unbroken. the second was 5/3/2, the third was 3/3/2/2, the forth and fifth were sets of 2 and 1. they got heavy and hard as i ran out of wind. burpees were as sucky as ever but i am getting better at them.
more good tips from steve. form got sloppy as the reps got higher which was to be expected.

big thanks to steve for pushing me to rx this! glad i did!

this is one of the bonus's of working at the box. good coaching. tips on the lifts and pushing you to get your best effort in!!

peace!

Thursday 10-7

am.
sleep in.
did the double on tuesday, took yesterday off and slept in this am.
5pm happy hour wod at ignite will be the task for the day.

maybe double it up tomorrow. we'll see.

feeling good.

peace!

Wednesday 10-7

rest
no pm wod today either.
worked monday and did a double yesterday so taking today off.

plan is to hit the CFI 5pm tomorrow.

more rain. boo.

Tuesday 10-5 pm

CFI 5pm happy hour class
big crew. lotsa rx's on the board. get some!

warm up
run 800m
2 rounds
20 squats
20 kbs
10 hindu pushup
10 rollouts

front squat/l-sit
3rounds
5 front squats
30 sec l-sit

135
185
205

205 was heavy but from what i can see going thru my notes a pr. got all 5 . need to work on the depth a bit on the front squats.
l-sit were 30 sec torture sessions. arms shaking. guess these need a little work?

met-con
50 kbs
10 f.s.
40 kbs
8 f.s
30 kbs
6 f.s
20 kbs
4 f.s
10 kbs
2 f.s
155 on the front squat
55# on the bell

11:06 rx'd
hard as nails. first round of swings was unbroken. squats 5/5
second round of swings was 20/20 squats 4/4
swings were 10/10/10 squats 4/2
swings 20 squats 3/1
swings 10 squats 2
brutal.
would have loved to have gone at this unbroken. was loosing the bar off the front rack and had to reload. 155 for that many reps was a little heavy.
good to power thru though!

peace!

Tuesday 10-5

no pm wod at ignite yesterday. just couldn't make it happen. too much other stuff going on.

up and out into the morning chill again this am. actually kind of nice.

treadmill
run 1 mile
tempo run. warm up
8:30.

strength warm up
3 rounds
10 pullups
15 push ups
20 squats

kipping pullups, chest to deck push ups and fast squats
all rounds unbroken and done quickly. felt good.

CFE wod
3 rounds
run 5 minutes
rest 3

3x5 minute intervals
held a 6:40-6:30 pace thru all three. felt pretty good.
CFE actually called for 4 sets but i modified it to fit the time allowed.
good workout. really enjoy the interval running. like the longer runs as well but the intervals keep you really honest.

stretch
foam roll
yoga/plyo

rolled it out and stretched.

hitting up the 5pm today. going to be fun fun fun!

Monday 10-4

up and out into the chilly am. brrr. its was only high 40's low 50's but felt bitter. lol.

treadmill
20 minute tempo run
2.55 miles
nice pace for the first 5 minutes or so and then just kept creeping it up. good stuff.
felt good.

strength
modified cindy?
5 rounds
5 pullups
10 push ups
15 squats

5 rounds
5 pullups
10 push ups
15 decline situps

worked right thru this with no rest. felt pretty solid. pullups were good. pushups felt good considering how sore my left tri was last friday. squats ok. knees a little stiff this am. cold maybe? situps were a nice change.

stretch
foam roll
yoga/plyo

spent some time working out the kinks. good to get stretched and roll. should have rolled it out last night while i watched the game. oh well.

hoping to get to the 5pm workout at ignite!!

10-1/2 weekend wrap up

mellow weekend.
had to work Saturday am.
headed up to the folks for the the afternoon and dinner. all good there.

Sunday had intended to get in a run but between kids parties and errands that didn't happen.
oh well.

feeling good. getting close to day 30 on the paleo challenge and pretty sure i'm going to go for another 30.

peace

Friday 8-1

holy tropical storm.
yikes.
rain coming down in sheets didn't do anything for my motivation this am.

rolled over.
this week was not so super. oh well. combo of the weather and everything else thats going on putting a downer on the whole week.

no biggee.

Thursday 9-30 pm

hit up the Crossfit Ignite 5pm class.

warm up
run 800m
2 rounds of
20 squats
20 overhead squats
20 jumping pullups
10 hindu pushups

liking the new style warm up. really gets the motor running and more what i am used to doing on my own.

Squat
7x135 as a opened
5-5-5-5-5
165
195
215
245
255 (2)

only got 2 at 255. failed on rep 3 and decided to call it there.
felt pretty strong. good depth. worked in the cage so no fear of getting stuck in the bottom.
nice to see a little improvement here. happy to be doing real squats!! lol

met-con
5 rounds
10- 95# sumo deadlift high pull
10- knees to elbows
10- burpees

10:30
argh. little slow on this. the burpees slow me down i think. i pushed them out but had to take a few seconds before getting to the bar for the next round of sumos.
sumis weren't bad. first 3 rounds unbroken. 4 and 5 sets of 5. was able to kip the knees to elbows for most sets and powered thru them.
overall felt a little slow and not super powerful but a good time none the less for an rx'd asskicker.

home for dinner.
still rocking the paleo and think i may continue with it for a little while. we'll see.

peace