monday hooray! hey its a new week!
still raining after 3 days. yuck. this weather really gets me down.
figured since i took yesterday off i would double up this am.
warm up
run 1 mile
on treadmill. decent pace. right foot still not right but better.
strength
wanted to make up the weighted pull-up wod from Sunday some moved right into that.
couldn't find the belt to hang plates from in the gym. argh. somebody must have pilfered it. little bastards! figured i would use dumbbells between the legs. old school style baby!
10- body weight- warm up
5- 35lb
1 -45
1-55
1-65
1-70
1-75
1-80
1-90
should have started higher. nest time i will bring in the vest so i can get 80# in the vest and then use dumbbells up from there. should be able to get over 100. these felt good.
wod #2
figured i would squeeze in this am's wod as well
amrap 20 minutes
15- back extensions
15- knees to elbows
15- 95# overhead squats
used a 90# bar for the ohs only cause it was convenient. otherwise rx'd
got 5 rounds. might have been a minute over but was using wall clock. got blocked a few times on a piece of equipment so lost a few seconds there.
this was a blaster. a real scorcher! really enjoyed it. the last couple rounds were full on mental grinders. all the OHS were unbroken as were the back extensions. had to drop off the bar on the last 2 sets of k2e right around 10. just fatigue.
i was wiped when i finished this. soaked and destroyed. awesome wod! glad i was able to sneak it in.
monday. new week. hoorah!
Monday, March 15, 2010
weekend wrap-up
saturday brought the monsoon rains. had to work all day so got to the gym late. wasn't bad. not really crowded but i was a little off my game.
ran 2 miles and felt pretty good. thought about running a few more but wanted to hit the wod and then maybe throw in a couple more miles.
did strength warm up
3 rounds
10 dips
10 pull ups
10 air squats
no issue here but a little sluggish.
saturday wod
amrap 20 mins
run 400m
40 wall ball shots w/20# ball
can't do wall balls so subbed 45#bar thrusters
3 rounds. very disappointed. suffered like a dog on these. the first run was ok but the thrusters really hurt. second 400m was torture. started to get tunnel vision. had to take a 30sec break before the thrusters and then broke them into a set of 30/10. 3rd run a had to back off a little and then broke the thrusters into 20/20. completely cooked after the 3rd round. felt awful
just didn't have it.
ran 1 mile fairly slow. then did a 1/2 mile cool down.
totally shot. not my best performance. argh.
sunday-
took sunday off.
guess my body needed a reset.
ran 2 miles and felt pretty good. thought about running a few more but wanted to hit the wod and then maybe throw in a couple more miles.
did strength warm up
3 rounds
10 dips
10 pull ups
10 air squats
no issue here but a little sluggish.
saturday wod
amrap 20 mins
run 400m
40 wall ball shots w/20# ball
can't do wall balls so subbed 45#bar thrusters
3 rounds. very disappointed. suffered like a dog on these. the first run was ok but the thrusters really hurt. second 400m was torture. started to get tunnel vision. had to take a 30sec break before the thrusters and then broke them into a set of 30/10. 3rd run a had to back off a little and then broke the thrusters into 20/20. completely cooked after the 3rd round. felt awful
just didn't have it.
ran 1 mile fairly slow. then did a 1/2 mile cool down.
totally shot. not my best performance. argh.
sunday-
took sunday off.
guess my body needed a reset.
Friday, March 12, 2010
Freestyle friday
mainsite rest day.
thought about making up yesterdays wod but wasn't really into it. trolled around to see what other sites had going on and decided to freestyle it.
figured i would get a run in and then go a strength warm up and maybe a barbell complex
treadmill
run 5k
so a little run turned into a 5k. felt good once i got going and the foot seemed to loosen up. there was minor discomfort but it wasnt bad. we'll see how it holds up for the rest of the day. hopefully we should be good. 27:00 even for the 5k which for not really being focused was pretty good. i used the first 1/4 to get warmed up as well so that was a walk/jog. interested to see what i can do for a actual all out 5k effort. 25? maybe. we'll see.
strength
skipped the strength warm-up circuit in favor of incorporating it into my barbell complex sets.
barbell complex
power clean
front squat
push press
back squat
behind head press
7 rounds 5 reps per round
55
65
75
85
95
105
115
used the 55 and 65 rounds as basic warm ups. these were light but i wanted to stretch out a little and get into the movements. things get interesting at 95. the 105 round was heavy but good and unbroken. moved into the 115 fairly confident. i have done heavier rounds. got 4 good reps and then failed on the 5th. couldnt get the push press and had to put the bar down. done.
good workout. glad that the foot is feeling better. barbell complex was hard but not nearly as hard as it had been in the past. need to start heavier.
good start to a friday!
weather looks like shit for the weekend but we will see. have to work all day tomorrow so will most likely get in in the pm.
peace
thought about making up yesterdays wod but wasn't really into it. trolled around to see what other sites had going on and decided to freestyle it.
figured i would get a run in and then go a strength warm up and maybe a barbell complex
treadmill
run 5k
so a little run turned into a 5k. felt good once i got going and the foot seemed to loosen up. there was minor discomfort but it wasnt bad. we'll see how it holds up for the rest of the day. hopefully we should be good. 27:00 even for the 5k which for not really being focused was pretty good. i used the first 1/4 to get warmed up as well so that was a walk/jog. interested to see what i can do for a actual all out 5k effort. 25? maybe. we'll see.
strength
skipped the strength warm-up circuit in favor of incorporating it into my barbell complex sets.
barbell complex
power clean
front squat
push press
back squat
behind head press
7 rounds 5 reps per round
55
65
75
85
95
105
115
used the 55 and 65 rounds as basic warm ups. these were light but i wanted to stretch out a little and get into the movements. things get interesting at 95. the 105 round was heavy but good and unbroken. moved into the 115 fairly confident. i have done heavier rounds. got 4 good reps and then failed on the 5th. couldnt get the push press and had to put the bar down. done.
good workout. glad that the foot is feeling better. barbell complex was hard but not nearly as hard as it had been in the past. need to start heavier.
good start to a friday!
weather looks like shit for the weekend but we will see. have to work all day tomorrow so will most likely get in in the pm.
peace
Thursday, March 11, 2010
Thursday- off
rest day.
yeah. just wasn't feeling it this am. oh well. foot still needs a little time.
will hit it hard tomorrow and saturday afternoon.
peace
yeah. just wasn't feeling it this am. oh well. foot still needs a little time.
will hit it hard tomorrow and saturday afternoon.
peace
Wednesday, March 10, 2010
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!
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, March 9, 2010
tuesday hybrid
woke up pretty motivated. still feeling the foot. its 100% better than yesterday but still not perfect.
checked the mainsite wod and it had rope climbs, hspu's and single leg squats. don't have a rope and the single leg squats seemed like they might be pushing the foot. so i went hybrid this am.
stole a little from crossfit endurance and a little from gunx crossfit. hey, adapt and overcome right!
warm up
treadmill
walked for 5 mins at 8% incline to waerm up the foot and get a feel for it. felt better. not 100 but better. didn't want to run on it yet. argh. so frustrating!
strength warm up
3 rounds
20 push-ups
15 air squats
used this one again. will switch it out tomorrow. need to find a few new exercises to work in here. gonna put something together with overhead squats.
crossfit endurance wod.
backsquats 3x8 at 80%
warm-up
10x45
10x135
8x185
8x225
work sets
8x255
8x255
8x255
kept these deep and powerful. felt good. started to get heavy toward the end put pushed them out with no problem. good work sets and felt good to work them deep.
cashed out with 10x135
met-con
from gunx crossfit
this was a amrap in 20 mins but i modified it to fit my time constraints
15 pull-ups
15 push-ups
15 back ext
15 ghd sit-ups
did 5 rounds in 12 minutes. the 4th and 5th round were hard. 4th round i had to break up the pull ups in 8 and 7 all else unbroken. the 5 round i broke the pull-ups into 10 and 5 and the sit ups into 10 and 5.
did the sit ups similar to yesterday and felt it.
good way to end the workout. happy with it overall. hopefully the foot will be back to 95% tomorrow and we can put a couple miles on it.
checked the mainsite wod and it had rope climbs, hspu's and single leg squats. don't have a rope and the single leg squats seemed like they might be pushing the foot. so i went hybrid this am.
stole a little from crossfit endurance and a little from gunx crossfit. hey, adapt and overcome right!
warm up
treadmill
walked for 5 mins at 8% incline to waerm up the foot and get a feel for it. felt better. not 100 but better. didn't want to run on it yet. argh. so frustrating!
strength warm up
3 rounds
20 push-ups
15 air squats
used this one again. will switch it out tomorrow. need to find a few new exercises to work in here. gonna put something together with overhead squats.
crossfit endurance wod.
backsquats 3x8 at 80%
warm-up
10x45
10x135
8x185
8x225
work sets
8x255
8x255
8x255
kept these deep and powerful. felt good. started to get heavy toward the end put pushed them out with no problem. good work sets and felt good to work them deep.
cashed out with 10x135
met-con
from gunx crossfit
this was a amrap in 20 mins but i modified it to fit my time constraints
15 pull-ups
15 push-ups
15 back ext
15 ghd sit-ups
did 5 rounds in 12 minutes. the 4th and 5th round were hard. 4th round i had to break up the pull ups in 8 and 7 all else unbroken. the 5 round i broke the pull-ups into 10 and 5 and the sit ups into 10 and 5.
did the sit ups similar to yesterday and felt it.
good way to end the workout. happy with it overall. hopefully the foot will be back to 95% tomorrow and we can put a couple miles on it.
Monday, March 8, 2010
Monday
main site rest day.
i missed saturday so wanted to get in a workout and had thought about doing a make up.
fished around to see what else was out there.
still had a good deal of pain in my right foot so wanted to avoid anything that would stress it.
figured a strength day was in order.
need to build some press strength in the shoulders so wanted to work that.
no run warmup.
resting injured foot.
strength warm up
3 rounds
20 push ups
15 air squats
shoulder press
warm up
10x45
8x65
6x85
5-5-5-5-5
95
105
115
125
135
the 135 had a little dip to get it started but felt good thru the range of motion. making progress
push press
5-5-5
145
155
165
the 145 and 155 went up good with the hip drive. focused on transfer of power thru the push.
165 i failed rep 1, got rep 2, and failed rep 3
i think i was just blown at at that point
cash out
2 rounds
max rep pull-ups
decline sit-ups in ghd fashion
22-20
13-15
first round of pull-ups was great. think i might be able to get close to 30 or over when fresh.
i used the decline set as high as it would go and worked with a ghd motion. touching the floor behind my head at the bottom. very difficult. whole new avenue here.
second round was short from fatigue. shoulders tired. sit-ups were hard but didn't push thru for more reps as i want to see how these will affect me.
all in all a good day considering my foot is pretty fubar. took more advil and will stay off of it today. it didn't feel bad while i was working out and the sneaker seemed to help. hopefully by tomorrow a little light running.
i missed saturday so wanted to get in a workout and had thought about doing a make up.
fished around to see what else was out there.
still had a good deal of pain in my right foot so wanted to avoid anything that would stress it.
figured a strength day was in order.
need to build some press strength in the shoulders so wanted to work that.
no run warmup.
resting injured foot.
strength warm up
3 rounds
20 push ups
15 air squats
shoulder press
warm up
10x45
8x65
6x85
5-5-5-5-5
95
105
115
125
135
the 135 had a little dip to get it started but felt good thru the range of motion. making progress
push press
5-5-5
145
155
165
the 145 and 155 went up good with the hip drive. focused on transfer of power thru the push.
165 i failed rep 1, got rep 2, and failed rep 3
i think i was just blown at at that point
cash out
2 rounds
max rep pull-ups
decline sit-ups in ghd fashion
22-20
13-15
first round of pull-ups was great. think i might be able to get close to 30 or over when fresh.
i used the decline set as high as it would go and worked with a ghd motion. touching the floor behind my head at the bottom. very difficult. whole new avenue here.
second round was short from fatigue. shoulders tired. sit-ups were hard but didn't push thru for more reps as i want to see how these will affect me.
all in all a good day considering my foot is pretty fubar. took more advil and will stay off of it today. it didn't feel bad while i was working out and the sneaker seemed to help. hopefully by tomorrow a little light running.
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