Monday baby! up early and off to the gym. little sluggish but off we go.
checked the mainsite and wasn't super psyched. double unders are one of my nemesis. argh. but figured you gotta suck it up to get better. so......
warm up
run 2 miles
strength warm up
3 rounds
10 push ups
10 squats
10 135lb deadlifts
figured i would mix the deads into my warm up to get ready for the wod.
after the 3 rounds i loaded up the bar with 225 and did a set of 6 to get the muscles ready for heavier weight.
wod.
3 rounds for time
10 275# deadlifts
50 double unders
yikes!
first of all i scaled the weight on the deads. my back was still a little tight on saturday from last weeks deads. 275 is 85/90% of my max so i took the weight down a bit to 225.
darm double unders. argh!
round 1
10 225 deads
30 double unders. my jump rope broke!! damn it! i missed a double and broke my rope.
major bummer
for the next 2 rounds i subbed 400m runs for the double unders.
wod went well all things considered. the last round of deads i strained my neck a little. kind of tight now and have a slight headache. argh. kept the run pace high to mimic the intensity of the double unders.
all in all a good monday am.
Monday, March 22, 2010
Trail work
with our first race of the season approaching rapidly and the crap-tacular weather we had the past few weeks it was time to get out and clear the trails a bit.
met up sunday am and got out to do some work. hand saws, clippers, loppers, shovels were the order of the day.
worked on some existing trails and opened up a new one.
didn't bother to check mileage. rode with a easy 30lbs worth of tools on my back so that was fun!!
good day, great weather, and a lot of work done!
met up sunday am and got out to do some work. hand saws, clippers, loppers, shovels were the order of the day.
worked on some existing trails and opened up a new one.
didn't bother to check mileage. rode with a easy 30lbs worth of tools on my back so that was fun!!
good day, great weather, and a lot of work done!
Saturday
got up early to get this in on saturday. had a busy day planned and needed to get it done.
mainsite rest day so grabbed a wod from the crossfit nyc site and modified it slightly.
treadmill warm up
run 2 miles
strength warm up
3 rounds
10 dips
10 pull ups
10 squats
felt good on these. really tried to get deep on the dips.
wod
run 800m
21 95# thrusters
18 kb swings
run 800m
18 kb swings
21 95# thrusters
run 800m
i modified this a little to get some more run time in.
the thrusters were hard. my shoulders were worked. kb swings were ok and the run was fast but not crazy.
this was a good wod. i was a little tired and not feeling a little sluggish. second round of thrusters was a bear. shoulders were shot.
cash out
run 1 mile
off to a busy saturday!
mainsite rest day so grabbed a wod from the crossfit nyc site and modified it slightly.
treadmill warm up
run 2 miles
strength warm up
3 rounds
10 dips
10 pull ups
10 squats
felt good on these. really tried to get deep on the dips.
wod
run 800m
21 95# thrusters
18 kb swings
run 800m
18 kb swings
21 95# thrusters
run 800m
i modified this a little to get some more run time in.
the thrusters were hard. my shoulders were worked. kb swings were ok and the run was fast but not crazy.
this was a good wod. i was a little tired and not feeling a little sluggish. second round of thrusters was a bear. shoulders were shot.
cash out
run 1 mile
off to a busy saturday!
Friday, March 19, 2010
Friday
off. rest.
not a scheduled rest day but was tired this am and unmotivated. figured i would roll over and let it be. let the internal fires get stoked up again.
will hit it tomorrow am.
happy friday!
peace
not a scheduled rest day but was tired this am and unmotivated. figured i would roll over and let it be. let the internal fires get stoked up again.
will hit it tomorrow am.
happy friday!
peace
Thursday, March 18, 2010
Thursday pulls
happy post st pats!
no hangover here. those were the days though! or were they!
woke up looking for something heavy. figured we were due to move some weight and i was disappointed! deadlifts baby!
been making some progress on my deads and was psyched to give this a go.
warm up
treadmill
run 1 mile
good steady pace, built up to a pretty quick run by the end. get the blood flowing and clean out the legs.
strength warm up
after yesterdays bodyweight fest i couldn't see doing my normal warm up. i had read an article about using powercleans to warm up for heavy deads so i figured i would give it a go.
powercleans
10x45
6x95
4x135
focused on explosive power from the floor. felt good.
deadlifts
warm up
10x135
6x225
4x275
wod
1-1-1-1-1-1-1
285
295
305
315
325
330 fail
325 fail
got up to 315 with relative ease. not straps all raw. 325 the first time was a little ugly. still no straps and i got it up and locked out
330 i couldnt get. form fell apart and i started to round my back. went back to the bar and focused on keeping my butt down but couldn't get it above shin height. as i got tired my form started to break down
325 for the last rep was a fail as well. tried to keep the form strong on that lift but couldnt finish it. just wiped out at that point
still, up a good 10+ pounds and lifting 315 easy for 1 which used to be a real challenge. happy with this. considering the amount of work done yesterday this was a good show.
cash out
8x225 working form, keeping them slow and steady
10x135 just to clear the head and body
good day. still need to work on form when it gets heavy. might try to grab a pair of chuck taylors. i think the running shoes might be sending me forward a bit.
happy thursday!!
no hangover here. those were the days though! or were they!
woke up looking for something heavy. figured we were due to move some weight and i was disappointed! deadlifts baby!
been making some progress on my deads and was psyched to give this a go.
warm up
treadmill
run 1 mile
good steady pace, built up to a pretty quick run by the end. get the blood flowing and clean out the legs.
strength warm up
after yesterdays bodyweight fest i couldn't see doing my normal warm up. i had read an article about using powercleans to warm up for heavy deads so i figured i would give it a go.
powercleans
10x45
6x95
4x135
focused on explosive power from the floor. felt good.
deadlifts
warm up
10x135
6x225
4x275
wod
1-1-1-1-1-1-1
285
295
305
315
325
330 fail
325 fail
got up to 315 with relative ease. not straps all raw. 325 the first time was a little ugly. still no straps and i got it up and locked out
330 i couldnt get. form fell apart and i started to round my back. went back to the bar and focused on keeping my butt down but couldn't get it above shin height. as i got tired my form started to break down
325 for the last rep was a fail as well. tried to keep the form strong on that lift but couldnt finish it. just wiped out at that point
still, up a good 10+ pounds and lifting 315 easy for 1 which used to be a real challenge. happy with this. considering the amount of work done yesterday this was a good show.
cash out
8x225 working form, keeping them slow and steady
10x135 just to clear the head and body
good day. still need to work on form when it gets heavy. might try to grab a pair of chuck taylors. i think the running shoes might be sending me forward a bit.
happy thursday!!
Wednesday, March 17, 2010
"Murph" for St Pat's
in honor of US Navy Lt Michael P Murphy, KIA 6/28/05, medal of honor recipient, US Navy Seal.
HOORAH! Lt Murphy!
Happy St Patrick's day!
so, i wondered about Murph yesterday. figured it would be a fitting wod for st pats. woke up this am a little sluggish but not so bad and what do you know! there he was!
i skipped the weight vest for this one. my vest is currently set up at 40# and i didn't want to mess with it this am, plus i figured the first time i tackle this it should be straight up. was figuring 50-55 minutes but wanted to pace it and feel it out. been a little sore last few days. abs/chest feeling it.
wod
run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile
i set it up like this.
started my mile run and used the 1st quarter to warm up then set a similar pace to yesterday. slow i know but i figured i had a long march ahead of me.
moved right to the pull up bar from the treadmill.
partitioned as below
10 rounds of
10 pull-ups
20 push ups
30 squats
all the squats were unbroken which was excellent as they have been a weakness of mine. all puul ups and push ups unbroken except for the last set. pull ups 8/2 push ups 15/5
the first 5 rounds were hard and the last 5 were a count down. just do a round, check it off and move to the next. rested after the squats. tried to move from one exercise to the next and only rest after the round. i kept a decent pace. the last few rounds dragged a little but i "pushed em out"! kept thinking about Marcus Luttrell's Book about his experience with Murph and the other 2 seals in Afghanistan. it fired me up a bit.
the last mile was brutal. jogged the first 10th to get my wind back after the last round of squats and then ran it at the same pace as the first. slow, but got it done.
47:00 min on the clock. wall clock so plus or minus a few.
goal for next time is to use the vest and beat this time. i think its possible!
great way to start St Pats!
RIP Lt Murphy. thank you for your service and sacrifice. "all gave some, some gave all"
hoorah!
were's my Guinness?
HOORAH! Lt Murphy!
Happy St Patrick's day!
so, i wondered about Murph yesterday. figured it would be a fitting wod for st pats. woke up this am a little sluggish but not so bad and what do you know! there he was!
i skipped the weight vest for this one. my vest is currently set up at 40# and i didn't want to mess with it this am, plus i figured the first time i tackle this it should be straight up. was figuring 50-55 minutes but wanted to pace it and feel it out. been a little sore last few days. abs/chest feeling it.
wod
run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile
i set it up like this.
started my mile run and used the 1st quarter to warm up then set a similar pace to yesterday. slow i know but i figured i had a long march ahead of me.
moved right to the pull up bar from the treadmill.
partitioned as below
10 rounds of
10 pull-ups
20 push ups
30 squats
all the squats were unbroken which was excellent as they have been a weakness of mine. all puul ups and push ups unbroken except for the last set. pull ups 8/2 push ups 15/5
the first 5 rounds were hard and the last 5 were a count down. just do a round, check it off and move to the next. rested after the squats. tried to move from one exercise to the next and only rest after the round. i kept a decent pace. the last few rounds dragged a little but i "pushed em out"! kept thinking about Marcus Luttrell's Book about his experience with Murph and the other 2 seals in Afghanistan. it fired me up a bit.
the last mile was brutal. jogged the first 10th to get my wind back after the last round of squats and then ran it at the same pace as the first. slow, but got it done.
47:00 min on the clock. wall clock so plus or minus a few.
goal for next time is to use the vest and beat this time. i think its possible!
great way to start St Pats!
RIP Lt Murphy. thank you for your service and sacrifice. "all gave some, some gave all"
hoorah!
were's my Guinness?
Tuesday, March 16, 2010
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.
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.
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