Thursday 2-15-13

got in after work.
what a shit show... place was packed.

warm up
run 1 mile
7:35

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

Power clean
10-45
8-95
6-115
3-3-3
135
165
185
135-5
-185 was heavy. got 2. failed 3. went back and got 1 more.
-need to work these a little more.

met-con
21-15-9
wall ball
plyo push ups
med ball sit-ups
-moved thru this fast and smooth.
-used the 4 pound ball for the plyo push ups. switched hands each rep.

plyo
foam roll.

Monday 1-16-12

Weekend wrap
Saturday
-went into the office in the am and them hit the gym around noonish. what a zoo. but it started to clear out shortly thereafter.

warm up
run 1 mile 7:45
row 1000m

21-15-9
wall ball throws w/20#
wall ball sit ups
push ups
-worked thru this pretty quick. had access to the heavy ball so used that. worked up a pretty good sweat and loosened up a bit.

Power clean
barbell complex warm up
-used the 45# bar to warm up and get used to the movement
5-95
5-115
5-135
3-3-3-3-3
165
185
205-1-f
185
185
-worked up to 205 and got 1 solid rep. failed the second rep so stopped there. went back to 185 and worked the next 2 sets for power.

Met-con
8 rounds
30 yard prowler push w/185
30 yard sprint
rest :30 between rounds
-these are as brutal as expected. true power output test.

Plyo
Foam roll
-spent a little time working the kinks out.

Sunday- Rest
-was thinking of a 3-4 mile run but the 20 degree temps kept me inside.

Monday
-fubared the alarm this am and rolled over. argh. oh well. didn't get to bed till late so will just shift today to tomorrow etc....

Friday 12-2

Friday! hooray!
stoked to get back at it after yesterday's rest day. play a little catch up this am.

warm up
5 rounds
5 walk outs
10 push ups
15 squats

extended this to 5 rounds. felt good to get a few extra reps in.

strength- power day!
power cleans
10x45
10x95
6x115

5-5-5
135
155
165

135 was solid. good form. good speed. easy?
155 was heavy but solid. good form. 5 straight reps
165 was heavy and the form started to break down. got 4 and went back for 1 more
got all 5 but no more.
pretty happy with this. form needs some work still. focused on keeping the elbows up, bar tracking straight and getting good second pull.

power snatch
10x45
10x65

5-5-5
95
105
115

95 was solid.
105 was good. little breakdown on the last 2
115 was heavy. form suffered here. wasn't getting under the bar on the last 2. need to work the form. wanted to drop the weight and do a few more sets but running short on time.

double under practice
ripped out a few minutes of double unders to try to get back into the rhythm. got better by the end. its a skill that needs work. will be focusing more on these. really like both the mental and physical aspect of these. you need to stay focused and coordinated while working fast and hard. good stuff.

little stretch and roll and off to the showers

TGIF.

have doctors appt later today. full physical and follow up on the tick bite which was negative for lyme. yeah!

Thursday 11-18

up and out into the chilly but clear air this am.
feeling pretty good.

treadmill
run 2 miles
15:20
started at 8:00 pace, little better than conversation pace, moved it up as i went along. foot is better. not 100% but getting there. feeling pretty good in the vibrams. pretty much a go to run the turkey trot in them. maybe throw down a longer run on sunday as a final prep.

strength warm-up
5 walk-outs
10 push ups
15 squats
using the walk outs more. not a big fan so will work on them for a little while. they are effective full body openers i will give them that. chest to deck pushups, squats standard.

Powerclean
10x45
8x95
5x135
3x155

1-1-1-1-1-1-1
165
175
185
185-fail
2x155
2x155

165 was good. 175 was good. 185 got a little heavy. got the first one but failed on the 2nd attempt. went back down to work the form and speed on the drive off the floor. 185 is a pr. that's better than bodyweight powerclean! cool.

powersnatch
8x45
8x75
5x95
3x105
3x115

the plan here was to do heavy singles on these as well. but ran out of time so did some some sets of 3 to get the feel of the movement. never got super heavy but tried to get the form better. felt pretty strong on the 115's. still need to work on the snatch more.

stretch
foam roll

running a little behind so had to hustle and hit the showers.
all in all a good way to start to day.


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

ok, so i need to reset the alarm for about 10 minutes earlier. the snooze button and i are why to friendly right now.
up and out late. well a few minutes behind anyway. argh. no big deal really.

treadmill warm up
run 1 mile
8:20 pace. felt good. kept it short as i was a little behind. heel is much better. ice bathed it last night and rolled it out with a frozen water bottle. seemed to help alot. will keep that up and see.

strength warm up
bear lite
bear complex
45
65
85
kept it light. got good mobility and warm up from this. felt good.

strength
powercleans

warm up
10x95
8x115
5x135

3-3-3-3-3
155
165
175 (2)
155
155
only got the first 2 on 175. mental. couldn't get the explosion on the bar to get under it high. probably could have squat cleaned it but couldn't get the third rep up and get under it. argh. still pretty happy with that.
went back to 155 to work power off the floor

10x135
did a set of max reps at 135. got 10. grip started to go. these were fast and strong. felt good.

CFE S&C WOD
adapted form the croosfit endurance site
max reps
pull-ups 25
push ups 55
squats 65

these numbers aren't great. disappointed on the pullups. figured i could get 30. but i'm a little worked over and sore.
push ups were ok. squats really started to burn after 50

Crossfit WOD
today's workout fit perfectly into my routine

for 20 minutes...
run 400m
rest time that it takes to run the 400 and repeat

got 6 rounds
started at a 7:00 pace and kept making each 400 faster till i was down to 6:15ish
actually felt pretty good at speed. easy compared to running with the vest yesterday!!

cash-out
stretch
foam roll
spent a little extra time rolling. think it helps big time. will be picking up my own roller soon.

thursday. over the hump.

peace

Wednesday

hump day? half way?
woke up at midnight. totally awake for no reason. well i was having really weird dreams ans stressing about some things at work. argh. finally fell back to sleep.
alarm went off and i snoozed it. wasn't tired just wanted to lay there. so i did.
up and out. felt fine once i got moving.
mainsite rest day so went fishing for a workout. came up with a variation on one that i saw.

treadmill warm up
run 2 miles
good pace. pretty fast and kicked it up at the end. feeling good here. heel a little stiff this am. probably cause i didn't stretch it the past 2 days.

strength warm up
3 rounds
10 pullups
10 push up
10 squats

felt real good here. little surprised actually. figured last nights weird sleep would catch up to me.

WOD
modified from Crossfit NYC.
5 rounds
clean and jerk ladder
115#
ladder from 1 rep to 5
perform 1 rep. put bar down perform 2 reps, etc to five and then start over.
complete 5 rounds as fast as possible

did 5 rounds in 22 minutes. first couple went pretty quick. maybe a little too quick as i was gassed after the 5 rep set and had to take an extended break. got into my rhythm and started to bang these out. no pause between the 1 and 2 rep sets. the a short break and do the 3, break 4, break 5.
all sets unbroken. once the bar was pulled i didn't let go till the rx'd reps were complete.
used 115 as it said to use 75% on your press max. figured 155 for a good clean press and worked off that.
all these cleans were power cleans, not full squat cleans. had done squat cleans the other day so wanted to focus on the power aspect. bar speed off the floor and catch high. felt good.
sweating like a beast in there this am. kind of humid. yuck.

stretched it out after and then hit the showers. as it was i was a little behind.

and now back to the grind. oh happy day.

peace

Thursday

so the rain and cold kept at it all day yesterday and by 5:00 all i wanted was to go to bed!
up early this am. before the alarm. laid there till it went off and then figured i should get up and get moving.
looked up todays wod on the mainsite but decided to make up yesterday's instead.

treadmill warm up
run 2 miles
endurance pace. stepped up the 2nd mile a bit. felt good. little stiff at the get go but loosened up and got my groove on.

strength warm up
3 rounds
10 push ups
10 squats
10 sit ups
changed up the order a little here but no big deal. felt good. little stiff on the first round of push ups as the shoulders are a little sore form the other day

mainsite wod
5 rounds
5 muscle ups
10 135# power cleans
run 220m

changed this up a little bit.
5 rounds
10 dips
10 pull ups
10 135# powerclean
run 400m

subbed the dip/pull up for the muscle up. went 2to1 on this which i think is fine.
went with the rx'd weight on the powercleans after a little debate
lengthened the run as i felt i would benefit from that and have to do it on a treadmill so there is a little lost time in the ramp up to speed and all.

4 rounds! 24:00 minutes or so
shut it down after 4 rounds. this was hard. could have done another round but it would have been sloppy.
the powercleans were my concern but the first round they went up pretty easy. after 10 though i was pretty gassed. all rounds after that i did 5/5 with about a 10 sec break between. just to rest the grip and catch my breath. the dips/pullups were pretty easy, probably need to sub 3 to 1 next time. the runs were at a 7:00 mile pace which was fast enough to hurt but also act as a form of active recovery maybe? not sure. got off after the 3rd round and was definitely a little disoriented.
this was good stuff. happy with the power cleans. really like that exercise as it is a serious gasses with the heavier weights. not that 135 is a lot just that you have to generate a lot of force off the floor to move the bar fast. good stuff

Snow day hangover

so we got about 12-14" of snow yesterday. got home early and cleaned up the driveway and played with the kids for a while. they built an igloo. well sort of... it was pretty cool. lots of fun!
up and out early today. up before the alarm. weird.
looked at the rx'd workout and was psyched. 2 things i really like.

treadmill warm up
1/4
1
1/4
felt good running. same as usual with a good run out on that last quarter. that has changed lately. where i would usually use that as a slight cool down now i just drop the speed and run it out.

strength warm up
sluggish here to say the least. really not feeling it.
3 rounds
10 dips
10 pull-ups
10 air squats
little slow on these. maybe a bit stiff from yesterday? maybe just fatigued. started to question the wod at this point. it was starting to look like it was going to be real painful....

WOD.
warm-up with a few 45# cleans and thrusters

5 rounds
row 500m
12 135# powerclean
15 95# thruster

don't have a rower and wanted more run so subbed 400m run for row
decided to use 1 bar and set it at 95. maybe a little light for the cleans but good for the thrusters. figured i would move thru them quick and keep the met-con high!

had to break the thrusters a little bit as my wrists were burning after the powercleans. pc's felt light but by 10 they were getting hard each round.
the 400's were at a decent pace and were hard coming off the thrusters.

made it thru 4 rounds in 24 minutes and called it there. was out of time and realized about 3 rounds in the this was going to be more of a amrap than 5 straight rounds.

definitely a little off mentally today. felt good to move some weight. totally cashed out after this one. real suffer fest!

will be a mainsite rest day tomorrow so will look at CFE and probably do a longer run workout or maybe not. we'll see!

tgi......whatever

ah.....power cleans.
figured we would be back to some weight after the bodyweight blast from the last few WOD's.
i had figured deadlifts yesterday but it came up as powercleans. even better! very cool movement and i need practice on the heavier ones.

warm-up
typical run warm-up
1/4
1
1/4
same it ever was. picked up the pace on the mile.
watched the end of the bama/texas game. roll tide!!!!

strength warm-up
2 rounds
10 dips
10 pull-ups
15 squats
felt good. didn't do the 3rd round as i wanted to spend more time on the power cleans.

power cleans
1-1-1-1-1-1-1

basically 7 sets of 1. you should warm up to close to 1 rep max and then build using the single rep sets from there.
not sure when i have ever worked to a 1 rep max on powercleans. pretty comfortable up to 135 for reps. comfortable being a relative term.....they hurt bad.....

8x95 for warm up. get loose and feel the movement
6x115 felt good. tried to be explosive off the floor
4x135 starts to feel a little heavy. adds some resistance. feels good though
2x155 heavy but not real issue

1x175 failed on this rep. didn't get good explosion from the floor. died just over the knees
1x155
1x165
1x175 got it this time. lots of it is mental i think. need to focus and drive up from the floor
1x175
1x185 fail. close but not quite
1x165
1x165
1x165 probably could have done these last 3 a little heavier but wanted to keep the form.

cashed out with 10x95. working on getting the bar moving quick from the floor up and getting quick elbows under the bar.

overall felt good.

snowing here today. inch or 2 by the time i left the gym. kiddies might get themselves a delayed start today. we'll see.

be back at it tomorrow. hopefully more heavy bar work...