Wednesday 6-12-13

Wednesday

run 2 miles
7:30 pace.
-solid here.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-fairly quick. feeling pretty good.

Met-con
row 1000m
100 burpees
row 1000m
-rower was acting wonky. weird. lost a little time as i couldn't pull super hard or it would slip.
-burpees were solid. did 30 straight. then sets of 10 with a 5 second pause between sets.
-last row same thing. had to be a little conservative.
-solid effort. good stuff

-off to the salt mine. felt good to get in a little met-con fun!

Friday

Friday.
Thank god!
well not like this weekend will be restful but this week is almost over. argh.
very stressful. we'll see if it gets any better after today...

woke up before the alarm and laid there waiting for it to go off.
up and out. little sluggish.
checked out the mainsite only to find a sprint workout. not really what i was thinking...
hmm, trolled over to crossfit endurance and found something a little more exciting.
not that i don't need to do sprint work was just looking for something a little different.

treadmill
run 1.5
cut it to 1.5 which used to be my standard warm up but moved the pace up. felt good.

strength warm up
3 rounds
75# bar
10 romanian deadlift
10 power clean
10 front squats
wanted to do something a little different and the RDL's always loosen up the back,hips and hams good so i figured i would work them in.
the powerclean to front squat really blasts the forearms. this is good as i need to improve grip and forearm strength as well as flexibility in my wrists. had to put down and rerack the bar in between these on the third set. otherwise all rounds unbroken.

deadlift warm up
5x135
5x225

Crossfit Endurance Wod
6 rounds
3 deadlift 275#
6 30" box jumps
9 burpees

rx'd called for 315# deadlifts. i chose to use a weight that was about 85/90% of my max. wanted a weight that was heavy but movable. 275 was a good choice. heavy for sets of three but never to failure.
the box jumps were good and the burpees are always awful.
the burpees weren't nearly as bad as i thought they would be though.
moved through the rounds quickly. rested for a few seconds between rounds. had to get my composure back before going to the deadlift. wanted to keep the form good.
6 rounds in 14 minutes or so.

that was all i had time for. off to the showers and then to work.
yippee!!

happy friday!

Thursday

slept in a little this am. the alarm woke me up and i snoozed it. not quite jumping out of bed. oh well.
checked the mainsite and found a workout that looked deceiving.

treadmill warm up
run 1.5
feeling pretty good here. calves a little sore from the doubleunders i think.

strength warm up
3 rounds
10 dips
10 pull ups
10 squats
just getting moving here. kipping pullups for the 1st and 2nd round, regular for the 3rd. think i tweaked the shoulder/neck a little kipping so backed off.

WOD
20 reps shoulder to over head
40 burpees

rx'd was for 185# on the shoulder press. yikes! thats a little heavy for me so i figured i would scale it back a bit

warm ups sets
5x95
5x135

loaded the bar with 155 and figured i would do 5 reps and 10 burpees for 4 rounds
got 4 with 155, failed the 5th rep so i dropped the weight to 135. 155 was a little over optimistic
worked thru in a progression of 5/10. had actually done 7 on the first round so only has to do 3 for the last which was nice. burpees suck. period. they are hard and wanted to pass out after the 3rd round. got it done. not sure the time. noted the wall clock and then forgot when i started. that kind of morning. argh

stretch! did some more stretching this am. feeling good with this.
foam roller
yikes! i got the foam roller out and kicked the crap out of my it bands. hams, quads, glutes no big deal but the it bands were brutal. yikes. hopefully it helps.

off to thursday!

peace

Friday

woke up feeling lazy. unmotivated maybe? not sure.
but got up and started to feel better.
mainsite had a real burner posted so was looking forward to giving it a go.

treadmill warm up
run 1.5
left knee stiff. starts to fell better after a few minutes. figure should be 100% by monday.
otherwise felt good.

strength warm up
20-dips
20-pullups
20-situps
20-squats
20-back extensions
all reps unbroken. for speed but also for form. felt pretty good thru these

wod
warm up
hang power cleans
10x45
10x75
8x95
6x115

wod
3 rounds for time
15- 135# hang power clean(scaled to 125)
15- burpees
12:00+/- on the wall clock
first round of hpc 13/2 burpees unbroken
second round of hpc 5/5/5 burpees unbroken
thirtd round was hpc 7/4/4 burpees unbroken
this was as much of a smoker as i thought it would be. just nasty. fun nasty but nasty.

will be prepping for ssapolooza tomorrow and working the race on sunday so 2 days off from the gym. hopefully the rain stays away!

peace

Wednesday

up before the alarm and out the door.
checked the mainsite and was a little unsure if i would go that route. after a little thought i figured i might as well. don't want to be jumping around with workouts to much. its one thing on a rest day to fill in.

treadmill warm up
run 3 miles
felt real good so pushed it for the extra mile. kept the pace high. right hip a little sore from the overhead squats yesterday but loosened up a 1/2 mile in or so.
good stuff.

strength warm up
3 rounds
10 dips
10 pull ups
10 squats
moved quickly through these. little burnt from the run but felt ok.

WOD
row 500m
150 double unders
50 burpees

ok, so i may have underestimated this a little........ i was a little burned out after the run and all. found a jump rope and said ah what the heck.

scaled
50- 45# sdhp
75- double unders
30 burpees

yeah this sucked bad.
the sdhp were unbroken.
the double unders really were bad. not sure if it was a rope which had a kink in it or what but i kept getting hung up and having to get back going. get 3 start over, get 4 or 2 and start over. argh. just brutal. i had been getting better at these but apparently need a little more work. maybe incorporate these into the warm up? need to get a new jump rope as well.
the burpees were abut survival. empty tank. no gas. did sets of 10. was shooting for 50 but after 30 i was spent.

all in all a good morning.
going to be a nice day. get out and enjoy!!

plurpee's? burpee/pull-ups oh the fun!

good morning! and what a wake up call this was!
rolled out and fired up the blackberry to check today wod.
100 burpee pull-ups for time! yikes! apparently this is affectionately call GI Jane!
well i guess it could have been worse. not a huge fan of burpees but i do love me some pull-ups!

warm-up
run on treadmill
1/4
1
1/4
run felt good this am and i almost stayed at it for a couple for miles but decided that the shins/knees could use a little break.

skipped the strength warm-up as the burpee-pull-ups pretty much cover it.

started out with a decent pace. i realize that this is a met-con for time and should be done all out but 100 reps of anything deserves a little pacing. felt surprising good doing these. don't get me wrong they hurt like hell and bring the pain fast. had to lose the ipod as it got annoying bouncing around. almost took off my glasses as they were sliding around a little as well.

here's the break down
25
15
10
10
10
10
10
10
took about a 20-30 sec break in between sets after the 15.

only had the wall clock for time and it was sup 20 minutes give or take. i definitely paced these but also worked hard and got them all done. at 50 i figured i would be 75 and out but soldiered on! psyched about that. felt very strong on the pull up and as my burpees arent the smoothest or fastest i was happy with the workout over all. definitely a hurter!

so its wednesday! middle of the week. still stressed but dealing with it. argh.
leaving sunday for florida. bringing the running shoes and will get a few road workouts in hopefully. will be on my feet all day so we'll see what happens. will hope to hit it hard the rest of the week just in case.