up and out into the fog.
weird weather these days.
treadmill
run 1.5
7:45 average pace. started at 8 and worked the speed up a little.
feet felt good to start but began to ache a little at the end. didn't want to push it any further and probably went a little too far.
definitely still getting used to the vibrams. the stride is good, the calves are good now its just my feet that have to catch up.
guess this is what happens after years of walking and running in over supported shoes.
strength warm up
3 rounds
10 pull-ups
15 push-ups
20 squats
all rounds unbroken and minimal rest between rounds. felt good.
strength
Press
10x45
8x75
6x95
5-5-5
115
125
135
115 was good. solid press, good form.
125 was good for the first 3, had a little push on the last 2
135 was heavy but got them repped out with a push off the bottom.
need to work the strict press. getting better though.
no met-con this am. decided to do some mobility instead.
feet definitely banged up. didn't want to risk performance later in the week to get a few box jumps in.
stretch
plyo
yoga
roll
spent a good amount of time in a few yoga poses and working mobility.
foam rolled out the back, shoulders, calves and it bands and hams.
felt good to spend a little extra time working on that.
tuesday. yippee....
peace!
Showing posts with label vibram five fingers. Show all posts
Showing posts with label vibram five fingers. Show all posts
Tuesday, November 23, 2010
Friday, November 12, 2010
Friday 11-12
TGIF
woke up with a sore and dry throat at about 2 am. argh. little aqua and back to sleep. up again before the alarm and rolled over. waited for the alarm to start my day. throat a little better when i got up but still scratchy.
treadmill
run 2 miles
14:50
really getting the groove of the vibrams now. felt much more natural and the calves aren't begging for mercy. seem to be shaking it out. feet still adjusting a little. got some rub marks and calluses developing but that seems only natural.
looking like the turkey trot in the VFF might be a reality.
strength
turkish get ups
did these with dumbell's as the kettle bells are not heavy enough
35
45
55
65
35 and 45 were pretty much warm up. 55 felt a little heavy on the left side. 65 was pushing it. got both. think i have 70/75/80 in me but wanted to move on to the met con. have to start a little heavier and move up more.
really digging this movement. incredible.
met-con
5 rounds
7- 135# push press
7- 24" box jump
15- kettlebell swings 35#
10- chest to deck push ups
this was a beast! the push press was heavy and hard. rx'd weight on the swings was 53 but used the heaviest i had and added 5 reps. jumps and push ups were just a matter of fighting thru the fatigue.
after the 3rd round i was finished. mentally done. didn't think i had 2 more rounds in me.
got back to the bar, cleaned it up and pushed out 5, put the bar down, got back under, cleaned and pushed out 2, moved on to the jumps... last round was the same.
fought thru a major mental wall this am. felt awesome to want with all of everything to quit but push on and finish and finish pretty strong.
amazing. very pleased with that part of my performance.
13 minutes on the wall clock +/-
foam roll
stretch
off to the shower. cashed out.
TGIF!
looking like a super weekend ahead!! going to get out and play in the vff's!
woke up with a sore and dry throat at about 2 am. argh. little aqua and back to sleep. up again before the alarm and rolled over. waited for the alarm to start my day. throat a little better when i got up but still scratchy.
treadmill
run 2 miles
14:50
really getting the groove of the vibrams now. felt much more natural and the calves aren't begging for mercy. seem to be shaking it out. feet still adjusting a little. got some rub marks and calluses developing but that seems only natural.
looking like the turkey trot in the VFF might be a reality.
strength
turkish get ups
did these with dumbell's as the kettle bells are not heavy enough
35
45
55
65
35 and 45 were pretty much warm up. 55 felt a little heavy on the left side. 65 was pushing it. got both. think i have 70/75/80 in me but wanted to move on to the met con. have to start a little heavier and move up more.
really digging this movement. incredible.
met-con
5 rounds
7- 135# push press
7- 24" box jump
15- kettlebell swings 35#
10- chest to deck push ups
this was a beast! the push press was heavy and hard. rx'd weight on the swings was 53 but used the heaviest i had and added 5 reps. jumps and push ups were just a matter of fighting thru the fatigue.
after the 3rd round i was finished. mentally done. didn't think i had 2 more rounds in me.
got back to the bar, cleaned it up and pushed out 5, put the bar down, got back under, cleaned and pushed out 2, moved on to the jumps... last round was the same.
fought thru a major mental wall this am. felt awesome to want with all of everything to quit but push on and finish and finish pretty strong.
amazing. very pleased with that part of my performance.
13 minutes on the wall clock +/-
foam roll
stretch
off to the shower. cashed out.
TGIF!
looking like a super weekend ahead!! going to get out and play in the vff's!
Thursday, November 11, 2010
Thursday 11-11
11-11
up and out on time today! yeah. no alarm malfunction!
treadmill
run 2 miles
15:02
started at a 7:40 pace to get warm and get into my stride. feeling good in the VFF's.
stepped up the pace after an little and kept working it up. finished the last 400 or so sub 7
calves still a little tight but much better.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
skill work
squats and box jumps
warmed up with a couple 20" and 24" jumps
got out the 30" box and started in
10x135 back squats 3x30" box jump
8x185 back squat 3x30+1 plate box jump
5x225 back squat 3x30+2 plates box jump
3x245 back squats 2x30+3 plates
the 30+3 plates got in my head a little. missed the first. stuck the second and the third was a little sloppy. figured that was a good place to stop and move on to the met con.
met-con
5 rounds
5- 225# back squat
20- 35# kbs
10- 45# overhead walking lunge
10:00+/- on the wall clock.
this was edited from the crossfit ignite site. don't have a heavy kettlebell so i doubled the reps and added 2 squats
this was a beast of a met-con but perfect! great mix of heavy skill, speed and endurance.
need heavier bells!! argh.
stretched
foam rolled
hit the showers.
happy Veterans Day! remember what these guys and gals have given up so that we don't have to!!
up and out on time today! yeah. no alarm malfunction!
treadmill
run 2 miles
15:02
started at a 7:40 pace to get warm and get into my stride. feeling good in the VFF's.
stepped up the pace after an little and kept working it up. finished the last 400 or so sub 7
calves still a little tight but much better.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
skill work
squats and box jumps
warmed up with a couple 20" and 24" jumps
got out the 30" box and started in
10x135 back squats 3x30" box jump
8x185 back squat 3x30+1 plate box jump
5x225 back squat 3x30+2 plates box jump
3x245 back squats 2x30+3 plates
the 30+3 plates got in my head a little. missed the first. stuck the second and the third was a little sloppy. figured that was a good place to stop and move on to the met con.
met-con
5 rounds
5- 225# back squat
20- 35# kbs
10- 45# overhead walking lunge
10:00+/- on the wall clock.
this was edited from the crossfit ignite site. don't have a heavy kettlebell so i doubled the reps and added 2 squats
this was a beast of a met-con but perfect! great mix of heavy skill, speed and endurance.
need heavier bells!! argh.
stretched
foam rolled
hit the showers.
happy Veterans Day! remember what these guys and gals have given up so that we don't have to!!
Monday, November 8, 2010
Monday
up and out in the blowing cold wind. yikes.
calves a little tight this am from yesterday's run in the vff's. to be expected. heel feels good. it was a little tender last night. maybe from some of the yard work as well. all good this am.
treadmill
run 2 miles
easy pace. 8:30. focused on stride and getting the feel of the five fingers.
got a little blister on my right foot. think something got in my shoe and rubbed my foot. no big deal. over all stayed up on the balls of my feet and tried to be light and springy. seemed to help. pace was good and easy. very maintainable. not sure what yesterday's pace was but probably much higher.
will take a crack at a true 7:30ish run tomorrow.
figure by the end of the week should be used to the vff. calves feeling it.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
just an opener. hips a little tight. better after the first round.
pulls and pushs no big deal
skill work
hang power clean
5x95
15 knees to elbows
5x115
15 knees to elbows
5x125
15 knees to elbows
these were a little lite. should have done maybe 2 more rounds and worked up to 145 or so. oh well.
the knees to elbows were cool. did them strict on a pull up rack that didn't allow for a kip.
met-con
3 rounds
15 95# hang power clean
15 burpees
5 minutes +/- on the wall clock. probably a little less time wise. need a timer..... ok going to pick one up asap.
these felt good. first 2 rounds unbroken and fast on the hpc. the third round was 10 and 5. all burpees unbroken and fairly quick. still hate burpees but getting better at them. thanks ignite!
stretch
foam roll
plyo
rolled out the calves good. back too.
happy monday!!
calves a little tight this am from yesterday's run in the vff's. to be expected. heel feels good. it was a little tender last night. maybe from some of the yard work as well. all good this am.
treadmill
run 2 miles
easy pace. 8:30. focused on stride and getting the feel of the five fingers.
got a little blister on my right foot. think something got in my shoe and rubbed my foot. no big deal. over all stayed up on the balls of my feet and tried to be light and springy. seemed to help. pace was good and easy. very maintainable. not sure what yesterday's pace was but probably much higher.
will take a crack at a true 7:30ish run tomorrow.
figure by the end of the week should be used to the vff. calves feeling it.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
just an opener. hips a little tight. better after the first round.
pulls and pushs no big deal
skill work
hang power clean
5x95
15 knees to elbows
5x115
15 knees to elbows
5x125
15 knees to elbows
these were a little lite. should have done maybe 2 more rounds and worked up to 145 or so. oh well.
the knees to elbows were cool. did them strict on a pull up rack that didn't allow for a kip.
met-con
3 rounds
15 95# hang power clean
15 burpees
5 minutes +/- on the wall clock. probably a little less time wise. need a timer..... ok going to pick one up asap.
these felt good. first 2 rounds unbroken and fast on the hpc. the third round was 10 and 5. all burpees unbroken and fairly quick. still hate burpees but getting better at them. thanks ignite!
stretch
foam roll
plyo
rolled out the calves good. back too.
happy monday!!
Weekend wrap 11-6/7
Saturday.
rest day. feeling the walking lunges with the plate.
went out with the boy to do a little exploring and pick up a few items. ended up grabbing a pair of vibram five finger kso's.
had been eying up the bikila but they didn't have my size so i tried on the flows and dug them. wore them around a bit to get the feel for them. liking them a lot.
will get a run in and start to use them at the gym. review pending...
Sunday
well got a run in the vibrams. everything i read said to start off easy. mile maybe less. yeah well it was such a nice day and all....
i ran 3.75 on a loop around the neighborhood. mix of pavement, grass, etc. felt pretty awesome. took a little while to get used to them and i think i was over thinking my stride. once i just settled in it was much easier. did a few hill repeats on the loop and felt good going up. coming down tried to stay on the balls of my feet to lessen any heel strike and it felt pretty good.
calves definitely feeling it after the run. little tight.
all in all very cool!!
got out and mowed the lawn to suck up some leaves and then ran the leaf blower for a while. good stuff. got the front done. until tomorrow i'm sure more will come down.. argh.
happy fall!
watched the marathon. not sure i want to run a full marathon. we'll see.
peace! beautiful weekend!
rest day. feeling the walking lunges with the plate.
went out with the boy to do a little exploring and pick up a few items. ended up grabbing a pair of vibram five finger kso's.
had been eying up the bikila but they didn't have my size so i tried on the flows and dug them. wore them around a bit to get the feel for them. liking them a lot.
will get a run in and start to use them at the gym. review pending...
Sunday
well got a run in the vibrams. everything i read said to start off easy. mile maybe less. yeah well it was such a nice day and all....
i ran 3.75 on a loop around the neighborhood. mix of pavement, grass, etc. felt pretty awesome. took a little while to get used to them and i think i was over thinking my stride. once i just settled in it was much easier. did a few hill repeats on the loop and felt good going up. coming down tried to stay on the balls of my feet to lessen any heel strike and it felt pretty good.
calves definitely feeling it after the run. little tight.
all in all very cool!!
got out and mowed the lawn to suck up some leaves and then ran the leaf blower for a while. good stuff. got the front done. until tomorrow i'm sure more will come down.. argh.
happy fall!
watched the marathon. not sure i want to run a full marathon. we'll see.
peace! beautiful weekend!
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