Monday 8-8-11

so last week was a wash. totally in post race promoting hang over, busy at work and some external stress.
weekend was chill as well.
no riding, no running, just chilling.
rain killed the ride plan for sunday. no desire to trash my bike, etc...

up early this am and looking forward to some suffering!

warm-up/baseline
run 1 mile
8:00 pace
-still have some funky twitchy issue in the right quad. weird. ran thru it but had i tried to get a few more miles in it may have been a repeat for last weeks lock up. odd.

active stretch
sampson, squat, arm circles, etc....

work capacity
50+ 1 round for time of..

50 box jumps
50 pull ups
50 kettle bell swings
50 walking lunges
50 knees to elbows
50 push press @ 95#
50 mountain climbers
50 wall ball
50 burpees
50 double unders

-this was actually the perfect wod to come back to because it is way outside my wheelhouse. long chippers traditionally have beat me down hard. the mental aspect is the worst. i focus on whats ahead and not the task at hand.
-today i tried to work on that. good reps, good pace, focus on the task at hand, break it down into little pieces, chip away at it...
-50 minutes later and i was done! the first 4 or so exercises weren't that bad...but by the time i got to the push press, and then the wall ball and burpees were brutal. the double unders were hard as i was smoked. took full concentration to group a bunch together.
-this was a true smoker. wanted to quit a hundred times. didn't think i could even begin the burpees let alone finish them. perfect for today! solid effort. solid.

Strength
Deadlift
10- 135
8-185
6-215
4-245
3-3-3
255
265
275

not a great deadlift session but was smoked from the work capacity so kept the weight a little low and focused on form and good strong pulls. let myself recover while working thru these sets and felt pretty solid on the sets of 3. stopped after 3 as i want to be able to work tomorrow as well!! ha! walking back into it, not running!

need to get my head back into this. got some serious crap going down at work, home, etc... so need a solid focus, and a healthy outlet.

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!!

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!

Tuesday 9-14 pm

CFI wod

headed over to CFI for their 5pm workout.

CFI chipper

50 box jumps 24"
40 kettle bell swings 2pood
30 lateral jump burpees
20 wall ball 20# ball
10 95# push press
20 wall ball
30 lateral burpees
40 kbs
50 box jumps

20:50
the back was feeling better and didn't really bother me much during this. little twinge here and there. no big deal.
this was a soul crusher. just long and merciless.
got in and got it done and was happy with my time. good stuff.