Monday 6-18-12

weekend re-cap.
Saturday
cub-scout bbq and camp out.
-great day and beautiful night to sleep in the tent.

Sunday
cub scout campout breakfast, clean up, pack up and head home.
-a successful mission!
-spent the rest of the day chilling at home with the fam.

Monday
-up and out. back in the groove.

Warm up
run 1.5 miles
-8:05 pace. little stiff in the feet. spent the weekend in the vibrams and did a 3 mile hike in them on Sat.

3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges

Squat
5-135
5-185
5-5-5
215
250
285-5
-felt pretty solid all the way thru these. was a little nervous going in. 215 was easy. 250 went up well. it felt heavy on the back but went up smooth and quick. 285 was solid. the reps were a little slower and the last 2 were grinders but got them all with solid form.

Met-con
4 rounds
10-hand stand push ups
10-pull ups
10-24" box jumps
10-sit ups

-solid work here. used the 2 foam pads to guage depth on the HSPU's. need to work on these but not sp bad. rounds 1-3 were unbroken pull ups. box jumps a little slow and sit ups were no issue. solid met-con.
was wasted when i finished.

Plyo
Foam roll.

solid Monday. back in the ring tomorrow.

Friday 6-15-12

TGIF!!

warm up
run 2 miles
8:20. easy pace. feeling pretty solid. little boring this am. wasn't super motivated.

3-rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
-worked thru this pretty quick and felt solid.

Press-deload
10-45
8-65
5-5-5
95
115
135
-went a little heavier than a true deload. felt solid. 135 on the 4th and 5th required a little hip drive.

Met-con
3 rounds
9-95# thruster
15-pull ups
run 400m

-was a little unmotivated but sucked it up and got to work. all thrusters unbroken. pull-ups slowed me down. sucking wind a bit on these. time to start putting them back in the warm up? maybe. runs were all 7:00 pace and solid.
-this was a definite gasser. was blown apart by the last round. perfect.

Foam roll
Plyo

solid week back. very pleased. looking forward to it getting heavy next week again.

little camping over the weekend. maybe a few runs. maybe in the gym early tomorrow. we'll see.

Thursday 6-14-12

back at it.

warm up
run 2 miles
8:20 pace. keeping it easy.

3 rounds
10-deck squats
5-walk outs
10-push ups

Deadlift- deload
5-135
5-185
5-225
3-255
3-275
-felt solid all the way thru these. deload was the 3 sets of 5 but felt solid and wanted a little more so added the sets if 3.

Met-con
12 min AMRAP
5-pull ups
10-burpees
15-walking lunges
6 rounds

-meh. felt ok. the reps were solid and the pace was consistent.  i had thought maybe 10 rounds but that wasn't happening. like this rep scheme though. will have to bank this and come back to it. all in all a solid effort.

foam roll
plyo

that was it for today. steady as she goes....

Monday 6-11-12

back? maybe. getting in a groove at least.

Saturday
run 2.5 miles
5 rounds cindy
run 1 mile
-trail run at the park.
-the rounds of cindy nearly killed me.
-the run out was a walk and then run.
-brutal....

Sunday
-mountain bike Stewart State Forest
-18 miles. solid effort. felt ok.

Monday
-up and out to the gym!

warm-up
run 1.5 miles
8:25 pace. slow and steady. easy.

3 rounds
5 deck squats
5 walk outs
10 push ups
10 walking lunges
-easing back into the game.

Squat
5-45
5-95
5-5-5 at deload weight
135
185
200
-all reps were solid and felt good. form was still there.

Met-con
9 reps 95# hang squat clean
50 double unders
7 reps hang squat clean
50 double unders
5 reps hang squat clean
50 double unders

-kept the weight light and focused on the movements.
-cleans were solid and all sets unbroken.
-double unders got better as i went along.
-pretty solid effort and felt good.

Plyo
Foam Roll
-spent some extra time here and am going to continue to do so.

all in all a solid day.

Wednesday 3-23-11

up and out into the chilly pending snow. argh. thought it was spring?

baseline
run 2 miles

frog complex w/push-up chaser
45
75
85
95

work capacity
amrap 20 minutes
5- hand stand push ups
10- pistols 5-r 5-l
20- kettlebell swings 35#

handstand push-ups were solid. used the foam mat as a target, about 3 inches off the floor and touched my forehead to it each rep. all rounds unbroken.
pistols were to a 16" box. 5 right and 5 left. descend to box and then stand. little shaky on these and definitely see the imbalance between right and left.
swings were solid but i was feeling some fatigue in the back and hips from the pistols i guess?

Strength
squat clean
8x95
6x115
4x135
3x155
3x165

5x135

worked up to 165. got 2 solid reps and then put the bar down and came back for the 3rd. still solid but was feeling it. didn't go for 175.
finished with a 5x135 set to blow it out.
it worked.

stamina
row 1000m
3:40

got the rowers in at the gym so played on it for a few minutes and pulled a solid 1000m
will be spending more time on them soon.

plyo
foam roll

ran out of time. so off to the showers. little unmotivated this week for whatever reason. feeling a little sluggish. solid workout regardless.

Tuesday 3-22-11

rest day.
rolled over this am and caught a couple extra hours.

just a little beat and unmotivated. oh well.

peace!

Monday 3-21-11

back in the gym this am. little sluggish rolling out of bed this am. was up early both days over the weekend so catching up with me.

baseline
run 1.5 miles
12:00.
solid 8:00 pace. steady.

Strength
Press
10x45
8x95
6x115
4x135
3x155
2x165
1x175 fail
1x175 fail

argh. felt pretty good working up to the heavy singles but just couldn't lock them out.

15x145
pumped these out in as many reps as possible. sets of 5, 4, etc...
good finisher. solid. still disappointed overall in the 175 fails.. hey its Monday..

work capacity
on the minute for 20mins
3- 185# deadlifts
6- push ups
9- box jumps 24"

ended up doing 21 minutes. oops!
rounds were solid at about 40 seconds till about the 15th. started to get a little harder.
box jumps were the killers at the end.
pretty happy to get thru all 20 rounds. didn't realize i did an extra till i looked back on the watch..
oh well.

stretch
plyo
foam roll.

spent some time working out the kinks. hips, lower back, etc.
no real soreness form the ride which is good but could feel it working the lower back while grinding up the climbs in the soft soil.

happy monday!

Friday 3-18-11

happy friday. this week has been a little rough. time change, higher stress at the office, blah blah..
but up and feeling pretty solid this am.

baseline
run 1 mile
solid 8:00 pace.

work capacity
3 rounds
max reps in 1 minute

kettle bell SDLHP 35#
hang power clean 95#
kettle bell swings 35#
push press 95#
kettle bell snatch 35#
rest 1 minute

messed up the first round a little as the watch didn't start. got it working for the during the cleans so throw a couple extra reps in there. yeah!
these were solid but hard rounds. full on gasser. snatches were hard as the hands got slick by that point.
pretty happy with it overall.

Strength
Backsquat

10x135
8x185
6x225
4x255
3x275
3x295
3x305

solid here. good reps and the weights moved well.
295 was heavy but moved thru it solid.
305 was solid for 3 good reps! very happy with that.

stamina
5 rounds
3- squats @ 260
15- jump squats w/60#bar
50m bear crawl

worked thru this quick but not for time. little rest between rounds. 260 felt solid.
the jump squats were major burners and i hate bear crawls....
well hate is a strong word but i am not fond of them..

felt good to get thru this. this is where the gains are made in the strength. heavy loads for more reps in a less than metabolic setting. working thru depletion. good mental toughness as well.

foam roll

out of time and off to the office.
yippy! happy friday!

Wednesday 3-16-11

little sluggish this am. maybe the time change? maybe the rain moving in..but little lacking in drive.

warm up
run 1 mile
8:15 pace.

3 rounds Fast!
run 400m
20 wall ball 16#
20 push ups

400's were in the 1:25 range.
wall balls were deep squat and high throw with the 16# ball which is the heaviest i have access to
all push ups unbroken.
little gassed after this. feeling meh.

strength
thurster
8-95
6-115
4-135
3-145
3-155
3-165

165 was heavy on the press. front squat was solid but the press got heavy. have to keep that drive thru the thruster to generate bar speed. felt ok. not stellar but ok.

stamina
3 rounds
3- 135# thruster
10 burpees

moved thru this quick. thrusters were solid and the burpees were unbroken and fairly quick
started to feel a little better here but still the motivation level was a little low.
went into the back to see what kind of work capacity i had left...

work capacity
3 rounds
50- wall ball
40- kettlebell swings
30- med ball sit-ups
20- press 45#
10- double unders

moved thru this quick and felt surprisingly solid. the wall balls and swings were a little rough as the shoulders were blown at that point. same with presses.
felt good to make my way thru it and get done.

modified this from the seal fit site.

plyo
yoga
foam roll

work some mobility.

rainy day. solid work load though for feeling like rolling over and going back to sleep.

peace!!

Tuesday 3-15-11

up and out on time today! hurray! damn daylight non-sense. although i will take the extra hours of light in the pm.

warm-up
run 1 mile
25- burpees
25- 4 count mountain climbers

work capacity
run 1 mile
30- 155# deadlifts
10- 95# squat clean
run 1 mile
20- deadlifts
20- squat cleans
run 1 mile
10- deadlifts
30- squat cleans

42:00 minutes.
modified this from today's sealfit workout. no rower yet so added more running.
the miles were all at 8:00 pace on treadmill.
deadlifts were solid although definitely feeling it coming off the run.
had to break the squat cleans into small pieces. reps of 7, 5, etc...
full on gasser but good stuff all around. felt good to do a met-con with some weight after yesterdays bodyweight fest.

strength
bench press
10x135
8x165
6x185
4x195
3x205
3x215
1x225
1x245

make up for yesterday's strength work. build to heavy 1 rep bench press
felt really solid all the way thru here. 245 was heavy and decided to call it there.
on a fresh day probably look at 265 or so.

stretch
plyo
foam roll

spent a few minutes working out the kinks then off to the showers.

peace!!

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!

Friday 3-11-11

friday!
little sluggish this am. could have easily rolled over but... gotta get up and get it done.

warm up
run 1.5
8:15 pace.
felt good. even after the high mileage yesterday i felt really solid. could have gone longer easily.
good sign

21-15-9
pull-ups
med ball throws
med ball push ups

fast rounds through these. 21 p/u's were unbroken, 15 was 10-5, 9 unbroken
med ball throws and push ups were good.
gassed at the end of this.

sort of picked and chose from the sealfit site today. they had fran as a baseline but i just didn't have the thrusters in me this am. think the med ball throws and push ups did the trick i was looking for.

strength
weighted pull-ups
5x50#
3x60#
3x70#
1x80#

little flat here. more than a little actually. just didn't have the drive.
got the 80# but stopped there. argh. no juice on these this am.

work capacity
10-8-6-4-2-4-6-8-10-8-6-4-2
24" box jumps
35# kettlebell swings
push ups chest to deck

had a little company for this one. couple of peeps joined in for the fun.
nice to spread the kool-aid!
felt solid all the way thru.

plyo
yoga
foam roll
-spent some time working on the hips, back, etc...
good stuff. really believe this is paying dividends.

tgif!!

peace

Thursday 3-10-11

didn't want to get up this am.
slept good but felt like staying in bed...
up and out a few minutes late.

warm up
3 rounds
5- walk outs
20- push ups
30- squats
just getting the blood flowing. legs were beat from yesterday.

plyo
yoga
foam roll

-spent a little time working out the kinks and focusing on recovery. flush out some of the nasty and ropey bits.

active recovery
run 10k
52:30
8:20 pace.
set the pace and kept it there. just run it out. more a mental battle on the dreadmill.
felt pretty good over all. little sluggish, little unmotivated. not bad.

off to the showers and to the office!

peace

Wednesday 3-9-11

home late last night after a meeting and almost rolled over this am....but decided to get up and get moving.

warm up
run 1 mile
8:15-8:00-7:30 progressively dropped the pace as the mile went on.
felt pretty solid having a short nights sleep

baseline
frog complex
75-85-95-105-115
105 ans 115 were heavy.
shoulders pretty cashed from yesterday.

work capacity
21-15-9
burpees
thrusters 95#
sumo deadlift high pull 95#

13:00
i was mentally off my game going in to this. wasn't sure i wanted to do it. but. 3-2-1 go!
felt much better after the first round. always the case on these type workouts.
thrusters were rough. sdlhp's were actually not so bad. i remember them being much worse for some reason.
all in all not bad. definitely a smoker.

strength
deadlift
8x135
8x185
6x225
6x255
3x275
3x295
3x305

goal was to work to heavy set of 3. mission accomplished. probably had 315 in me but didn't want to push it. felt pretty solid all the way through.

15x260
15 reps at 85% of 3rep.
these went up in sets of 3 with maybe 10secs rest between. solid.

plyo
yoga
foam roll.

cashed at this point.
solid effort for a day when i could have easily phoned it in from bed.....

peace!

Tuesday 3-8-11

tuesday! yeah ok whatever...

up and out.

warm-up
run 1.25 miles

barbell complex
2 rounds
95#
8-deadlift
6-power cleans
4-push press
2- back squats

Strength/work capacity
"buckles"
10 rounds for time
135#
8- deadlifts
6- powercleans
4- push press
2- back squats

28:00 mins +/- on the wall clock
holy grueling.....
had to get to the 5 rounds mark and then count down from there.
deadlifts were fast and solid, the powercleans brought the beat down.
push presses were heavy and back squats just finished it off.
felt pretty good once i turned the corner. mental battle.

durability
run 1 mile moderate pace
8:00 pace

foam roll
plyo
yoga

this was a solid day. good stuff. got through it RX'd and that says something.
much more difficult than it looks on paper.

looking forward to a good rest of week.

got a new pair of vibrams and gave them a good break in this am. the bikila's are a little more snug than the kso's which took a few minutes to get used too. but i think they need to break in a little as well.

peace!

Monday 3-7-11

sunday was a rest day.
crazy rain all day and just nice to chill home with the kiddies.

Monday
up and out. was pretty well rested this am.

warm up
run 2 miles
8:12 pace. solid tempo run to open up the legs.

baseline
bear complex
75-85-95-105-115
all good here. again a opener. 115 felt a little heavy on the 4th and 5th rep but thats too be expected.

Strength
Front Squat
8-8-6-6-3-3
135
155
175
185
205
215

135 and 155 were solid starting points
175 went up solid for 6
185 decided not to make a 20# jump here which turned out to be silly.
205 for a solid 3
215 for another solid 3

have to look back but thats probably close to a pr for 3. felt solid.

skipped the durability portion and went for the met-con as i was starting to have to watch the clock.

work capacity
modified from the sealfit site
3 rounds
50- kettle bell swings 35#
50- double unders
50- kettle bell thrusters 35#

this worked out good. pretty much fit the time window i had. thought about going the 5 rounds but it would have made me run late.
the swings were solid and unbroken on the 1st round, broken on 2nd and 3rd
double unders were tough. had a crappy rope again. argh. 2nd and 3rd round i found a groove
the thrusters were tough but not as bad as i had anticipated.
3 rounds worked me pretty good.

plyo
yoga
foam roll

solid monday.

peace!

Friday 2-18-11

still coughing and congested.
possibly allergies more than a cold/flu.
feel a little better today but didn't want to push it.

caught an extra couple of hours.

looking to be decent weather over the weekend so will try to get outside and throw down some miles.

peace

Wednesday 2-16-11

back in the ring.
feeling much better this am. kind of slept like crap but still up and out this am.

warm up
run 2 miles
16:20
good solid opener.

3 rounds
10 pullups
20 push ups
30 squats

felt pretty solid here. rested a few seconds between rounds as it was a warm up not a met-con.

Met-con
run 1200m
40 kettlebell swings 35#
20 135# powercleans
run 800m
30 kbs
15 powercleans
run 400m
20 kbs
10 powercleans

wasn't sure how the body was going to react to this. after yesterday being meh.
actually went pretty well.
runs were solid in the 7:00 mile range. was careful not to over push the runs and have to rest after. solid pace.
swings were good.
powercleans were heavy and taxing after the run and swings. did them in blocks of 5 trying to stay explosive off the bottom and work a solid catch. i figure 85% of them were good a few were a little like reverse curls lol!
23 minutes +/- pretty good stuff.

plyo
foam roll
yoga
spent a few minutes working out the kinks.
still had a bit of time left so decided to throw in a little strength work.

Strength
weighted pull-ups
3x40
3x60
3x70
3x80
2x80

felt pretty solid all the way up to the last set of 80. 1st was good the 2nd was meh so no 3rd rep.

all in all a good day.

peace!

Tuesday 2-15-11

started to get a sore throat yesterday afternoon.
got worse last night.
got up and took a little advil.

woke up and felt like crap so i rolled over. argh

so done with this sick non-sense.....

hopefully this is the end of it.

rest day.

Monday 2-14-11

happy valentines day!
yippee.
better get a card.....

up and out early to get some shizz done!

warm up
run 2 miles
16:15
solid. feeling better on these

3 rounds
10- pullups
20- push ups
30- squats

solid work here. back to the old style warm up. gotta work some pull ups again.
definitely a more difficult trio. still want to work in the walk outs my add them for a quad-fecta..

Snatch complex
1- snatch grip deadlift
1- hang power snatch
1- overhead squat
1- hang snatch
1- full snatch
45-65-75-85-95-105-105-105

threw in a few warm up rounds at the beginning and then worked form on the 105's
need to work on my drive from the floor and 2nd pull. just need to snatch more period.
felt pretty solid overall

met-con
5 rounds
15- med ball throws 16# ball
15- 95# power snatch

modified this a little.
can't do wall balls at the gym so did throws as high as i could with a 16# ball.
did power snatches and dropped the weight from 105 to 95 to focus on the form.
weight was easy when i got under it.
grip was a bit rough after a while. did sets of 5. hands a little banged up from it. tape maybe? caulk?

5 rounds was enough!
22 minutes of solid work. just as brutal as i had expected. argh...

mobility
yoga
foam roll

spent a little time getting more mobile. like the direction that this is taking me.
added a few more yoga-esque poses to the routine.

good stuff for a monday!!


peace