Weekend wrap 10-16/17

beautiful weather weekend.
got out for a 3.5-4 mile run on saturday. good pace. felt good. nice to be running outside in the fresh air.
ran some errands after and then had to do some fund-raising for the scouts.
good stuff.

Sunday
another beautiful day. outside all day selling popcorn for the scouts.
on my feet all day. wore my free runs and it made a huge difference. heel and feet fell great considering i was standing on cold concrete for 8 hours.

good weekend.

Sunday 9-12

back was feeling better so decided to get out and try to ease it into gear.

run/walk
2 miles
took my 9yo daughter out for a run/walk. 2 miles.
she kept a good pace. run for a 1/4 mile or so and walk a little. it was a hoot.

dropped her back off at the house and went out for a different loop.

run
3.5 miles
tempo pace. easing the back and hip back into the game. little stingy in the hip.

felt much better after. stretched it out and seemed to make some progress.
also rolled it out a lot. much better.

football.
fresh guacamole
ribs
good day!

tuesday

up early and feeling pretty good.
looking at doing a double today so will post up later with the afternoon's action...

AM
treadmill
run 1.5
tempo run warm up
8:20 pace. kicked it up a little at the end but just a warm up

strength warm up
3 rounds
10 pullups
10 pushups
10 mountain climbers
10 squats
strict pullups, moved thru these with good form. not for speed. rested a few seconds between rounds

CFE wod
10x1:00 on :30 off
hold maximal distance for the 1:00 on
kept looking for the optimal pace. started in the high 6's and continued to move it down
last set was at 5:45 pace. little quick
felt pretty good overall.
heel and ankle seem much better.

stretch
mobility
yoga
roll
continue to work on this experiment. think its making a difference. we'll see.

stay tuned for this pm's action. new things on the horizon.....

Weekwnd wrap up

saturday
move back lawn for time
run 3 miles
finished the lawn that i started friday night. mow, trim, etc.
was soaked with sweat already so decided to take a short stroll thru the neighborhood.
3 miles. decent pace. good stuff.

sunday.
rest.
played outside with the kiddies. cleaned up the garage a little, etc....

Tuesday

ok. back in the swing.
up and out and on a mission. yeah ok....

treadmill warm up
run 2 miles
good pace. picked it up in the 2nd mile. feeling good.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
same drill here. good pace, good form. moved thru quickly.

CFE strength wod.
grabbed this off the crossfit endurance site this am and it looked to be a real hurter.

20- 135# powercleans
run 1 mile
20- 135# front squats
run 800m
20- 135# deadlifts

it looked hard and proved to be a good test. really liked this. the powercleans where done as 2 sets of 10 with 10seconds rest between. 135 felt good. fairly easy to clean but 20 is a long set. saved a little energy by breaking at 10 and coming back for 10 more. ran 1 mile at good pace 7ish something. not sure where exactly i finished it. got on at a 8 and change pace and then just kept ramping it up.
20 front squats were 2 sets of 10 as well. conserve a little energy and to keep the rack in the high position. i start to lose it a little when i get tired over longer sets. rest, rerack, complete.
800m was run fast. low 7's into the 6:50ish range.
20 deads were unbroken! just cause thats how you have to roll when you can smell the finish.

good stuff. great programing on this workout.

stretch
foam roll
plyo/yoga
keeping the focus here. working in some hip mobility drills as well. trying to address the weak spots.

good morning in the gym.

here we go tuesday! hooray!

peace

Weekend wrap-up

Saturday
4.2 mile road/trail run on the loop by the house. first run outside in the new kicks. was digging them. was over thinking my stride at first. needed to just let it go and get into the rhythm.
pace was quick. no real data.
going to pick up a garmin this week. need it.

ended up working outside in the yard the rest of the day.
good stuff.

Sunday
rest day
wifes b-day. hung around home. lazy day.
had a seafood feast for dinner. clams, lobsters, the whole nine. yum.

Weekend update

flew down to Florida friday pm. got in late by the time we picked up the car etc. late dinner and bed.
up saturday and needed to get jump started.

run 3.5 miles
went for a run along the beach road. it was freaking hot. felt good to stretch the legs and get out.
poured sweat and the heat really sapped me by the end.

sunday. had been out a little late on saturday night and sunday morning the travel/stress was catching up. but felt i needed to get a little workout in to clear the head.

put together a little run/bodyweight thing

run to end of road and back 800m?
21 box jumps up onto beach wall 26-28"
21 push ups
run 800m
15 box jumps
15 push ups
run 800m
9 box jumps
9 push ups

this was fun. something a little different. hot again and the heat starts to sap you after a bit. felt good though and glad to get a workout in.

off to the airport in the afternoon after some pool/beach time.

it was a good/bad weekend. sad and fun at the same time.
didn't get home till midnight. argh

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

saturday

no work. yeah
slept in. yeah
big breakfast with the kids! yeah.
but i had 2 days off and needed to jump start the leg for sundays plan......

treadmill warm up
run 2 miles
endurance pace. open up the legs. felt good.

strength warm up
20-pull-ups
20-push-ups
20-sit ups
20-back extensions
20-squats
figured 1 longer round would switch it up. was good. liked it

wod
4x400
3 minute rest between
ran the 400's pretty fast but not crazy
felt good to get the legs opened up after a couple days off

active stretch
spent about 15 minutes stretching
need to do more of this
felt good after

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!!

Thursday! April 1

April fools day! ha!
i must have woken up 5 times and thought it was time to get up. of course when the alarm went off i didnt want to get out of bed. argh. but had stuff to do ya know!

mainsite rest day.
had originally intended on running a 5k and then doing a little metcon work. wasnt exactly sure what. decided to change that plan

treadmill
1/4 mile warm up shake out

run 6 miles
53:08
set the treadmill at 2%grade and at a 8:50 pace and just ran. covered the display and only let myself watch the wall clock. would have gone for the even hour but had to hit the showers.
picked up the pace for the last mile. worked up to an 8:00 mile by 1/4's. felt i finished strong. the distance wasnt bad. its a mental battle on the treadmill. fight the monotony. definitely easier outside. with the nice weather this weekend going to try to get in a long run on the road. legs felt ok. left knee is a little stiff and the right ankle and heel are much better. want to be careful not to overdo it and fubar them.

did a 5:00 cooldown and then hit the showers.

good am workout. nice to take a day off of strength work. shoulders feeling it from yesterday a little.

happy April fools!

Saturday

so had to work early on Sat and planned to get into the gym around lunch time. turned out a had some time to kill in the pm and basically had 21/2 hours of gym time to do with what i please. this was quite a luxury that i wasn't used to. usually its a rush to get in and get done prior to work. so the question was what to do.....
the mainsite wod was a sweet thruster set so i wanted to work that.

warm up
treadmill
run 2 miles
good pace, just ease into it. felt good no issues.

strength warm up
3 rounds
10 pull ups
10 ghd sit ups
10 squats
moved thru this quickly. get the blood flowing. ghd sit ups done on the decline board at its highest setting and touching the floor behind head on each rep.

thruster wod
warm up
10-45
6-95
4 -115

work sets
3-3-3-3-3-3-3
135
145
155
165 fail-good-fail
155
155
155

wanted to get above 165 but it wasnt happening. shoulders were sore and the leg drive wasn't there. failed the first 165 rep. couldn't lock it out, got the 2nd and failed the 3rd. bummer
finished with 155 which was heavy but got them all locked out.

still with some time to kill figured i would set up a little met con

7 rounds w/30# weight vest
7 pull-ups
7 box jumps
7 kettlebell swings

used the weight vest which i finally weighed and its 30ish pounds.
used a 24" and 30" box and alternated between rounds
used the heaviest kettlebell they have which is 1 pood/37#

this was a fun little circuit. the 30" box seemed to get a little easier as my confidence in hitting went up. cruised thru this but the shoulders started to give out on the pull ups toward the end.

after doing the 30" jumps with the vest i set up the 36" box and hit that a bunch of times with just bodyweight. thats the biggest box they have otherwise i would have tried for something a little higher.

still had a little time to kill so....

strapped the vest back on and hit the treadmill

run 2 miles with vest
run 1 miles w/o

done. finished and cooked.

tuesday and no rest for the wicked

so, mainsite rest day and i had no plan. trolled around to see if anything stood out but was uninspired. grabbed the weight vest and figured i would play with that. kind of make it up on the fly.

treadmill.
started with a 1 mile warm up run that sparked an idea.

run 1 mile
run 1 mile w/40# vest
run 1 mile
run 1 mile w/40# vest
run 1 mile

set the treadmill at 2% incline and a distance pace. basically 8:45 mile. goal was to keep that pace regardless of vest or not.

this was a great workout. the first weighted run was hard and the vest gets a little floppy. had to hold onto it to keep it from bouncing around. the second weighted run seemed a little bit easier, mostly perception i would imagine. knew what i was in for!

foot felt good. little sore after but solid during the run even with the vest. was a little concerned.

i liked this and will definitely be doing variations of this again.

hoping for something heavy on the mainsite tomorrow. maybe cleans? need to work those.

Wednesday already?

had a meeting last night and didn't get in till around 10. little groggy this am but only snoozed it once!
foot felt much better after yesterday so wanted to try it out this am and see if it could handle some miles.
checked out the mainsite and was stoked by today's wod. yeah it was gonna hurt!

treadmill warm-up
run 1.5 miles
good pace. started easy to see how the foot felt and then moved it up from there. all went well. little sore/stiff but major pain seems to have passed. still will take it easy on it and let it fully recover.

strength warm up
3 round
10 dips
10 40# overhead squats
feeling the squats from yesterday and shoulders a little sore so skipped the pull ups in the warm up this am. felt good on the dips though.

WOD
10 rounds for time
15 135# deadlift
15 push ups
this looked like a hurter and moved to be. the first 5 rounds were hard but manageable. all the deads and push ups were unbroken. for the 6th thru 10th round i did 10/5 on the deads and it took a lot longer to get thru the last 5 rounds. really wasnt sure i would make it all the way thru at about 5 but sucked it up and worked them out. focus on the task at hand, not on what is ahead. tried to keep up the form on the deads and may have sacrificed a little speed for thsat. all push ups were unbroken.
very hard and crushed after this. perfect!
loved it!

great way to start the day.

peace!

Tuesday sprints

got home from work last night and had a pounding headache. argh. sinuses? maybe? monday? definitely. yuck. went to bed early and woke up a little unmotivated but fought the urge to roll over and went in to get it done!

mainsite wod this am.

run warmup
run 1 mile

strength warm up
3 rounds
10- dips
10- pull-ups
10- air squats
felt good thru all three rounds. only did sets of 10 on the squats after yesterdays squat fest.

WOD
8 rounds for time
run 800m
rest 90sec

hit the treadmill for this. set a little incline and away we went.
first 400 at 8.5mph all others at 9 or faster
walked the 90sec rest. din't want to stop cold

25:55 total and just under 3 miles covered. the sprints felt good. after doing the 400's yesterday i was thinking about incorporating more sprint work into my routine. like it a lot better than the LSD stuff. figure it will be a good way to prep the legs for the 1/2 in april.

for a morning where i would have rather stayed in bed i got some good work done!

hoorah! tuesday!

peace!

weekend wrap up

saturday = rest day.
had a couple of kiddies with the sniffles so just laid low. thought about going in and doing something but rolled over and caught an extra hour. needed the rest. hit it hard that last cycle.

sunday.
hero wod on the mainsite and as much as i respect those and try to storm them i just didnt have it in me. got up and went in.
ran 4.5 miles.
felt good just to stretch the legs a little. knee had been twinged but felt good during the run.
finished the workout with
3 rounds
20 double unders
20 1 pood kb swings
all i all a good way to start a sunday.
spent the rest of the day lazing around!

some of the personal issues are coming to a head here. really need to focus and keep the training level high in order to keep my sanity. it will get worked out one way or another. gonna be painful but thats life sometimes.

cheers!

more run more snow

mainsite rest day. rolled over to cfe looking for a strength workout. little sluggish this am and thought a good strength work out would bring me back to life. nothing really inspiring over there. argh
went to gym and hopped on the treadmill to get moving.
ended up doing a fairly spirited 3 mile run
did a 1/2mile cool down and called it a day.
not so bad.
up early today and back to work after the 3 day weekend so i think my body was just readjusting.

hopefully something heavy tomorrow.

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!

Tuesday on the treadmill

tuesday am and i run WOD on the mainsite. hoorah!
so scoped out the mainsite WOD and the backwards running on the treadmill scared me. so over to CFE and they had a good interval workout posted, winner!
i like having the option to grab a workout from either site. not sure what it means in the big picture. does it mess with a set structure? not sure. but need to get some running in so away we go!

warm up
1/4
1
1/4
standard here except i kept the pace fixed on the mile. nice steady distance pace to get the legs warm.

WOD
6x400m
2min rest between
started these out a little slow i think. used to doing 400's mixed into a met-con and coming at them much more gassed. continually upped the pace thru all 6 sets. found a pretty good benchmark at about the 6:30 pace or so. not sure what that works out to in 400m time but that felt pretty good. so now i have an idea where to work.
overall felt good on this.

cash out
1.5 mile jog out at a distance pace. 8:30 pace for the final 1.5 and felt good holding that.

needed to get a run workout in and with the warm up, 400's, walking rest periods and the jog out i was at 5.5 miles.

sunday sunday sunday

sunday
woke up early and got to the gym when they opened. freezing outside so no way was i doing a long outside run. figured i would make up a heavy met-con from the week.

treadmill w/u
1/4
1
1/4
same as saturday. calves a little sore from the d/u's so used his to loosen them up a bit.

strength warm up
3 round
10 dips
10 pull ups
10 squats
just used this to get the body back in the swing

wod
row 500m
7 thrusters 135#
don't have a rower so used the 50 45# sdhp and 400m run as sub

thruster warm up
10x45
10x65
10x85
8x105
6x125

wod
50sdhp
7 thrusters
400m run
7 thrusters
50sdhp
7 thrusters
400m
7 thrusters
50sdhp
7 thrusters

the dark sdhp's were freaking hard man! would have rather rowed. keep the pace high on the runs and tried minimal rest between sets. very difficult wod.

cashed out with a few light thruster sets.