been snoozing the alarm in the am lately. have some extra time so i don't rush to get out. did that today as well.
still made it in just a few minutes behind regular time.
heel and ankle get stiff over night. need to stretch and loosen up in the am. pretty good by the time i got to the gym. we'll see how it holds up today.
treadmill warm up
run 2 miles
same pace as yesterday. was taking it easy to see how the heel felt. surprisingly good.
ended up running the 2 miles with no issues. could have picked up the pace at the end but just ran it out.
strength warm up
3 rounds
20 pushups
20 squats
have pull-ups coming later so skipped them in the warm up.
legs a little sore on the squats and was a little tight going into the pushups
all rounds unbroken and moved thru quickly.
strength
Deadlift
w/u
10x135
8x225
3-3-3-3-3
275
285
295
305
315
pulled 315 for 3 and felt pretty good. came up off the floor and finished smooth. these sets went well. happy with the progress here. felt much better than when i was pulling 5's a week or so ago.
liking adding a strength component each day as well. we'll see if i can make this work.
Mainsite Wod
100' walking lunges
21 pull ups
21 sit ups
100' wl
18 pu
18 su
100' wl
15 pu
15 su
100' wl
12 pu
12 su
100' wl
9 pu
9su
100' wl
6 pu
6 su
100' wl
3 pu
3 su
sit-ups were done on the decline set at the top. feet anchored obviously. pull-ups were standard. walking lunges distance was approximated.
i hate walking lunges. knee kissed the floor on each step or at least very close.
the 3 set round wasn't on the mainsite but i added it anyway. not that 3 pull-ups/sit-ups make a difference but another 100' argh. oh well. better for it!
16 minutes +/- on the wall clock. walking lunges were a little slow. very painful!
shot after this.
was looking at a CFE wod to finish the day but decided against it.
want to rest the heel/ankle.
spent some time stretching, foam rolling, and doing some plyo exercises.
felt good to stretch it out.
back to the grind. another long hot day. yippee!!
peace
Thursday, July 8, 2010
Wednesday, July 7, 2010
Wednesday
so i am playing this week a little by ear till i figure out how i want to utilize the extra time i have.
little off the cuff this am.
checked out the mainsite and figured i would add a strength component to compliment the workout.
treadmill
run 2 miles
was a little nervous about the right heel and ankle. they were a little sore yesterday. box jumps and the 800's took there toll but nit bad this am.
little tender now. will keep stretching it.
felt good on the run. took it a little easier. 8:40 pace
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
left out the sit ups as i knew what was coming.
moved thru these fairly easily.
strength
back squats
warm up
10x135
8x225
work sets
5-5-5-5-5
255
275
285
290
295
these went well. 295 for 5 is a good weight. happy about that. felt good thru all the sets. good range of motion. got a little heavy on the last 2 but pushed them out.
WOD
for time
20- 225# backsquats
40- toes to bar
60- kettlebell swings
8 minutes +/- on the wall clock
as rx'd except that they called for a 2pood kb i used the heaviest one we have which is 37lbs
the toes to bar were brutal and the swings were rough after about 40 but got thru them pretty quick. the squats were hard after the heavy worksets.
WOD 2
was looking for another wod. wanted to go easy on the heel so went with something a little different.
5 sets of 50 double unders
first few were ok. then i started to get tired and loose focus. hard to string them together.
good practice and an excellent finisher.
stretched and foam rolled then hit the showers.
gonna be another scorcher.
stay cool
little off the cuff this am.
checked out the mainsite and figured i would add a strength component to compliment the workout.
treadmill
run 2 miles
was a little nervous about the right heel and ankle. they were a little sore yesterday. box jumps and the 800's took there toll but nit bad this am.
little tender now. will keep stretching it.
felt good on the run. took it a little easier. 8:40 pace
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
left out the sit ups as i knew what was coming.
moved thru these fairly easily.
strength
back squats
warm up
10x135
8x225
work sets
5-5-5-5-5
255
275
285
290
295
these went well. 295 for 5 is a good weight. happy about that. felt good thru all the sets. good range of motion. got a little heavy on the last 2 but pushed them out.
WOD
for time
20- 225# backsquats
40- toes to bar
60- kettlebell swings
8 minutes +/- on the wall clock
as rx'd except that they called for a 2pood kb i used the heaviest one we have which is 37lbs
the toes to bar were brutal and the swings were rough after about 40 but got thru them pretty quick. the squats were hard after the heavy worksets.
WOD 2
was looking for another wod. wanted to go easy on the heel so went with something a little different.
5 sets of 50 double unders
first few were ok. then i started to get tired and loose focus. hard to string them together.
good practice and an excellent finisher.
stretched and foam rolled then hit the showers.
gonna be another scorcher.
stay cool
Tuesday, July 6, 2010
Tuesday
back in the swing today.
new schedule so a little mixed up this am. find myself with an extra hour in the am. what to do.
snoozed the alarm for one thing but was up and out at regular time.
want to maintain the regular schedule as i'm not sure how long this will last.
mainsite rest day.
trolled around a little looking for options and came up with a plan.
treadmill warm up
run 2 miles
standard 8:30 pace. felt good. loosening the body and getting the motor revved up.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
10 sit ups
added the situps back in. used the decline board set as high as it would go and touched behind the head on each rep.
felt good moving thru this. banged out the reps and moved from one station to the next.
WOD
make up wod from the other day.
AMRAP 15 minutes
5- 50# dumbbell push press
7- 30" box jumps
did 15 rounds. probably a minute over time as i was using the wall clock but wanted to get that last round done. all was good. took a few rounds to get in a rhythm. then just went to work.
box jumps were a little slow but got full extension at the top and stepped off instead of jumping back.
CFE WOD
figured i would throw down a crossfit endurance wod as well. hey i got the time now!!
5x800m
90sec rest between
started these at a 7:00 pace and kept working them down so all were negatively split. got to the last at a 6:40 pace.
felt pretty good actually. little blown by the end.
have to see how the heel holds up. little tender.
stretch and roll
spent some time stretching and foam rolling. going to focus more on this as a finisher now that i have a little extra time. call it preventative maintenance.
think my shoes are really on the way out. looked at the Nike free's the other night. have to pull the trigger on something soon.
so in the office now. yippee!
stay cool!
new schedule so a little mixed up this am. find myself with an extra hour in the am. what to do.
snoozed the alarm for one thing but was up and out at regular time.
want to maintain the regular schedule as i'm not sure how long this will last.
mainsite rest day.
trolled around a little looking for options and came up with a plan.
treadmill warm up
run 2 miles
standard 8:30 pace. felt good. loosening the body and getting the motor revved up.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
10 sit ups
added the situps back in. used the decline board set as high as it would go and touched behind the head on each rep.
felt good moving thru this. banged out the reps and moved from one station to the next.
WOD
make up wod from the other day.
AMRAP 15 minutes
5- 50# dumbbell push press
7- 30" box jumps
did 15 rounds. probably a minute over time as i was using the wall clock but wanted to get that last round done. all was good. took a few rounds to get in a rhythm. then just went to work.
box jumps were a little slow but got full extension at the top and stepped off instead of jumping back.
CFE WOD
figured i would throw down a crossfit endurance wod as well. hey i got the time now!!
5x800m
90sec rest between
started these at a 7:00 pace and kept working them down so all were negatively split. got to the last at a 6:40 pace.
felt pretty good actually. little blown by the end.
have to see how the heel holds up. little tender.
stretch and roll
spent some time stretching and foam rolling. going to focus more on this as a finisher now that i have a little extra time. call it preventative maintenance.
think my shoes are really on the way out. looked at the Nike free's the other night. have to pull the trigger on something soon.
so in the office now. yippee!
stay cool!
Monday, July 5, 2010
Monday
rest day.
back in the office.
was up early but decided to roll over.
long day yesterday and got to bed late.
let myself sleep in.
going to be a long day at the office.
argh.
back in the office.
was up early but decided to roll over.
long day yesterday and got to bed late.
let myself sleep in.
going to be a long day at the office.
argh.
Weekend wrap up
Saturday
beautiful day! awesome weather. figured might as well get and enjoy it.
5.5/6 mile trail run at Kennedy Dells.
felt good. could have easily gone for a another couple miles. good pace. stayed in the shade and did a few loops around the park. think i finally have a good loop dialed there.
spent the afternoon washing cars and hanging outside with the kiddies.
Sunday
hot hot hot
was planning to meet the boys at 8:00am for a hot lap of the course.
checked out the mainsite and it said bike 30k. cool.
the traffic on the palisades had other plans. sat for 35 minutes by Harriman. argh.
ended up rolling out 45 minutes behind the group.
got 25 good miles in. burned thru 2 big bottles and some gel. non stop pretty high effort.
as rx'd! little further actually
felt good but was definitely finished by the end.
caught up with the boys at the shop and hung for a few and then hit the road.
spent the rest of the day in the pool with the kiddies.
july 4th bbq, pool, and good eats!
beautiful day! awesome weather. figured might as well get and enjoy it.
5.5/6 mile trail run at Kennedy Dells.
felt good. could have easily gone for a another couple miles. good pace. stayed in the shade and did a few loops around the park. think i finally have a good loop dialed there.
spent the afternoon washing cars and hanging outside with the kiddies.
Sunday
hot hot hot
was planning to meet the boys at 8:00am for a hot lap of the course.
checked out the mainsite and it said bike 30k. cool.
the traffic on the palisades had other plans. sat for 35 minutes by Harriman. argh.
ended up rolling out 45 minutes behind the group.
got 25 good miles in. burned thru 2 big bottles and some gel. non stop pretty high effort.
as rx'd! little further actually
felt good but was definitely finished by the end.
caught up with the boys at the shop and hung for a few and then hit the road.
spent the rest of the day in the pool with the kiddies.
july 4th bbq, pool, and good eats!
Friday, July 2, 2010
Friday
TGIF
rest day.
mainsite rest day and rest day for me too.
was going to go in this am but decided to take it easy. rolled over and said no.
need a day off. body is pretty beat and looking at hopefully doing a couple good outdoor workouts this weekend.
we'll see how it plays out.
have a good friday!
rest day.
mainsite rest day and rest day for me too.
was going to go in this am but decided to take it easy. rolled over and said no.
need a day off. body is pretty beat and looking at hopefully doing a couple good outdoor workouts this weekend.
we'll see how it plays out.
have a good friday!
Thursday, July 1, 2010
Thursday
up off and on last night. fell asleep on the couch and then was up and down a few times.
up before the alarm and let it go off and just laid there.
motivation low......
but up and out. couple minutes behind. no biggee.
treadmill warm up
run 5k
yeah, wasn't really feeling it. set the treadmill up at my new sweet spot. little incline and speed set to 8:30 pace. started to feel a little better. zoned out and just went with it. figured what the heck and cranked out 3.1.
felt much better when i was done.
strength warm up
skipped today due to the longer run and the mainsite wod.
WOD
10 rounds for time
10 pullups
10 dips
10 sit ups
10 squats
figured i would just work my way thru this like it was a long strength warm up.
first 5 rounds were good and steady. started to fatigue a little after that. got to the last three and figured i could get 3 more no problem. mind over matter.
all sets unbroken. all pullups unbroken. never came off the bar. form got a little sloppy on the last 2 sets around 8 or so.
dips were good. got some speed going on them after the first 2 rounds. had to find a rhythm.
used the decline sit up bench with feet anchored and the decline about half way. touched behind head and at top every rep.
squats were squats.
17 minutes. +/- on the wall clock.
need to get a stopwatch. hmm. need a lot of things. lol
stormed thru this and was pretty gassed by the end. glad i gutted it out and got it done.
stretched and foam rolled after. behind right shoulder is sore from the cleans. rolled that a bit. heel is much better. we'll see how it does today. definitely related to the stretching or lack there of. interesting.
thursday. hooray.
will be a mainsite rest day tomorrow so will have to get a little creative. probably a CFE wod or something.
peace.
up before the alarm and let it go off and just laid there.
motivation low......
but up and out. couple minutes behind. no biggee.
treadmill warm up
run 5k
yeah, wasn't really feeling it. set the treadmill up at my new sweet spot. little incline and speed set to 8:30 pace. started to feel a little better. zoned out and just went with it. figured what the heck and cranked out 3.1.
felt much better when i was done.
strength warm up
skipped today due to the longer run and the mainsite wod.
WOD
10 rounds for time
10 pullups
10 dips
10 sit ups
10 squats
figured i would just work my way thru this like it was a long strength warm up.
first 5 rounds were good and steady. started to fatigue a little after that. got to the last three and figured i could get 3 more no problem. mind over matter.
all sets unbroken. all pullups unbroken. never came off the bar. form got a little sloppy on the last 2 sets around 8 or so.
dips were good. got some speed going on them after the first 2 rounds. had to find a rhythm.
used the decline sit up bench with feet anchored and the decline about half way. touched behind head and at top every rep.
squats were squats.
17 minutes. +/- on the wall clock.
need to get a stopwatch. hmm. need a lot of things. lol
stormed thru this and was pretty gassed by the end. glad i gutted it out and got it done.
stretched and foam rolled after. behind right shoulder is sore from the cleans. rolled that a bit. heel is much better. we'll see how it does today. definitely related to the stretching or lack there of. interesting.
thursday. hooray.
will be a mainsite rest day tomorrow so will have to get a little creative. probably a CFE wod or something.
peace.
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