Wednesday 8-21-13

Wednesday....

Run 1 mile
7:30

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-still not feeling 100%. but a little better and needed to get in and get it on..

10 rounds for time
5-pull-ups
10-push ups
15-squats
-8:00 +/- on the wall clock.
-little half cindy action. felt pretty solid.

Monkey bars
-1 rep down
-1 rep down and back
-1 rep down
--felt like playing a little and this was fun. raced down the monkey bars. hand to hand style.
--was a good finisher..

-off to the salt mines..

Friday 3-1-13

TGIF!
-could have rolled over again this am..could have..

run 1 mile
7:30
-solid here.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Press- deload
10-45
5-5-5
75
95
115
-steady. solid form.

Squat- BBB
10-115
3x10 @ 185
-solid here. legs a little meh...

Met-con
Cindy
20min amrap
5-p/u
10-push ups
15-squats
-17 rounds
-strict pull ups. push and squats were all unbroken and solid.
-pull ups became 3/2, 3/1/1 after about 6 rounds. kept them strict though.
-solid work.
-really need to get back into the 20+ round range but considering 10 rounds would have killed me not long ago i will take it...

Plyo
Foam roll

Monday 3-14-11

spring ahead!
had a relaxing weekend.
took the kids on a maple sugaring hike/tour on Saturday. had a blast.
spent Sunday chilling out.

Monday, back in action
up and out at what i assumed was an early hour!
guess which clock i forgot to set ahead.... yeah the one next to my bed....
oops!

warm up
run 2 miles
16:10
solid.

"Cindy"
20 min amrap
5- pull-ups
10- push ups
15- squats

did this in the back with out a clock so just went for 20 rounds.
hit it hard and fast
all rounds unbroken. got 10 rounds down fairly quick.
then suffered thru 5 more and then another 5 a little slower.
felt pretty solid.
its a gasser anyway you slice it.

out of time so did a little mobility work and then hit the showers.

bummer to start the week off like that but got some solid work done none the less.

peace!

monday

up early and out the door.
feeling fresh and ready to rock and roll.

got to the gym and its closed. no biggee. bunch of people in lot waiting. maybe th girl who opens is just running a little late?
well about 45 minutes later and a few phone calls its clear that somebody messed up.

we got in but i had, umm, limited time.

run 400m
cindy
10 rounds of..
5 pullups
10 push ups
15 squats

felt pretty snappy on this. rushed obviously. but got some work done.
really when you think about it no excuse not to get a workout in. not optimal conditions. no warm up or cool down, no stretching but sometimes the body has to perform under those kinds of situations.

monday.

yippee!!

Friday!

hoorah. friday baby! going to be a long day. rainy and have a lot to do. argh.
so back at it this am. woke up ready to go. checked the mainsite and saw the muscle-up wod. ummm? the thought of doing 120 dips and 120 pull-ups didn't exactly thrill me. but i had a plan. i had scene a workout on the gunx crossfit blog that i liked. really dig the programming coming out of there. good stuff. so i poached their workout.

warm up
run 1.5 miles
could have gone 2 but wanted to get in a strength warm up and maybe have some time left in the end for a conditioning circuit. felt good. like to get a long run in this weekend. we'll see

strength warm up
3 rounds
10 dips
10 pull ups
10 squats
same old here. little tight but started to loosen up in the second round.

front squats
have been wanting to work these. very important lift. want a stronger back squat? want to rock thrusters? want to be able to clean your body weight? you need strong front squats. not saying anything about how much it improves core strength and mid line stabilization.

warm up
10-45
8-96
6-135
4-165

wod
3-3-1-1-1
3x185
3x225
1x225
1x245 pr
1x255 pr

255 is a new pr and felt good. heavy but under control. very stoked about that. good stuff!!

cash out
Cindy
5 rounds

5-p/u
10-push up
15-air squats

did 5 rounds in 4 minutes or so. easy. the pull ups flew, the push ups went fast and the squats were good. not sure if i could keep that pace for 10 or 20 minutes but felt good. probably still riding the endorphins from the front squat

happy friday!

wont get in to the gym in the am tomorrow so hoping to roll in after work.

peace

wednesday active rest

mainsite rest day and after the total yesterday i knew i should stay away from anything heavy.
little active recovery for me today. head a little stuffy this am. had a sinus headache or something. yuck. weather doesn't help. shit rain and wet snow. blah.

got a weight vest from a friend and figured i would try it out. it cam loaded at 80# so i scaled it back to 40# for its first adventure.

warm up
run 2 miles
nice endurance pace run. just get the blood flowing.

strength/recovery wod

heavy cindy
so i figured i would use the weight vest and the cindy routine. go thru a few rounds and see how it felt.

40#vest
5 pull ups
10 push ups
15 squats

10 rounds 14 minutes
cindy is usually amrap 20 mins but i wanted to see how long it would take to do 10 and wasnt really wanting to push super hard this am. active recovery you know......lazy.....um yeah...
if i had run the 20 minute limit probably would have had 14 or 15 rounds. not so bad.

this was a cool change of pace. kept the pull ups strict. used a few different hand positions on the push ups. squats always are the worst. by the time you get into them you start to get a little anaerobic. moved from exercise to exercise clean with no breaks. took 20-30 seconds in between some of the last rounds to catch my breath.

all in all a good am work out. will be doing this again and will definitely be using the weight vest some more. dig it!