up early again. little sluggish this am. wasn't really into it. that would change.
treadmill
run 1.5 miles
got on and cranked it up. figured i would get a mile in at 8:00 pace.
felt good so kept going and turned up the heat.
great up tempo run. really helped to get me focused.
strength warm up
3 rounds
10 pullups
10 push ups
10 romanian deadlifts 80#
fast on the pullups and pushups. stretch and focus the movement on the deads. warming up the back.
deadlift
8x135
5x225
3-3-3-3
275
295
305
305
305 was heavy. got 2 and then had to reset and get the 3rd. all the pulls were strong but it was definitely heavy. happy with the movement and the weight.
met-con
25 squat jumps
50 knees to elbows
25 squat jumps
50 sit ups
25 squat jumps
50 burpees
this was a modification from the CFI met con. no timer so i moved thru it this way. 30-45 sec rest between each set of squat jumps
felt ok. definitely gassed.
good stuff!
no pm wod today.
peace
Tuesday, October 12, 2010
Monday, October 11, 2010
monday 10/11
up early and out the door for a good workout.
feeling good.
treadmill
run 1.5 miles
8:20 pace for the first mile and it was easy. picked it up for the last 1/2. 8:00ish.
god tempo run to get the blood flowing.
strength warm up
3 rounds
10 pullups
10 pushups
10 squats
kipped the pullups. feeling great on those.
did regular, hindu, regular pushups. the hindu pushups are hardcore. like those.
squats were good.
snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squats
2 snatch balance
2 full snatch
45
65
85
95
95
95
need to work my snatch. moved thru these as skill sets. felt pretty solid in the movements. 95 got a little heavy on the snatches. mostly because i didn't put the bar down at all. this was perfect. need to fix my form on these. especially from the hang position. felt much better.
no met con as i added a few extra rounds of the complex to continue the skill drills.
stretch
plyo
roll
little tight after the weekend. feeling good.
no double today.
looking to hit CFI tomorrow for the 5pm.
feeling good.
treadmill
run 1.5 miles
8:20 pace for the first mile and it was easy. picked it up for the last 1/2. 8:00ish.
god tempo run to get the blood flowing.
strength warm up
3 rounds
10 pullups
10 pushups
10 squats
kipped the pullups. feeling great on those.
did regular, hindu, regular pushups. the hindu pushups are hardcore. like those.
squats were good.
snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squats
2 snatch balance
2 full snatch
45
65
85
95
95
95
need to work my snatch. moved thru these as skill sets. felt pretty solid in the movements. 95 got a little heavy on the snatches. mostly because i didn't put the bar down at all. this was perfect. need to fix my form on these. especially from the hang position. felt much better.
no met con as i added a few extra rounds of the complex to continue the skill drills.
stretch
plyo
roll
little tight after the weekend. feeling good.
no double today.
looking to hit CFI tomorrow for the 5pm.
10/9-10/10 weekend update
rest.
well sort of.
running around with the family.
errands and popcorn sales for cub scouts. lots of fun!
well sort of.
running around with the family.
errands and popcorn sales for cub scouts. lots of fun!
Friday 10/8 pm
Crossfit ignite 5pm happy hour
warm up
thrusters
3-3-3-3
95
115
135
155-2
155-2
135
155 was heavy. harder to thruster it than push press. seemed like i came out of the front squat in a odd position for leverage. got 2 good ones on each set. heavy
135 was good.
met-con
had a number of choices for this one and went with the 2k row.
haven't rowed in forever. once a few weeks ago at the box and that was the first time in years.
2k row
7:10
happy with that. felt good. figure i could probably go sub 7 on a real good day and with a little more rowing thrown in. we'll see.
good stuff great way to finish the week.
warm up
thrusters
3-3-3-3
95
115
135
155-2
155-2
135
155 was heavy. harder to thruster it than push press. seemed like i came out of the front squat in a odd position for leverage. got 2 good ones on each set. heavy
135 was good.
met-con
had a number of choices for this one and went with the 2k row.
haven't rowed in forever. once a few weeks ago at the box and that was the first time in years.
2k row
7:10
happy with that. felt good. figure i could probably go sub 7 on a real good day and with a little more rowing thrown in. we'll see.
good stuff great way to finish the week.
Friday, October 8, 2010
Friday 10-8 am
no am workout again.
i did am taking a little time off of the doubles and trying to focus on the Crossfit ignite 5pm class.
feel great this am.
TGIF!
still reading paleo for athletes. good stuff. little heady with the different fueling options for different length events. good resource though. be interesting to go back and use for reference. definitely shines a light on some of my nutrition mistakes at the 100 milers. interesting.
full report coming.
30 days of paleo officially over. i will get a full post up but for now i am sticking to the program. huge improvement!!
peace
i did am taking a little time off of the doubles and trying to focus on the Crossfit ignite 5pm class.
feel great this am.
TGIF!
still reading paleo for athletes. good stuff. little heady with the different fueling options for different length events. good resource though. be interesting to go back and use for reference. definitely shines a light on some of my nutrition mistakes at the 100 milers. interesting.
full report coming.
30 days of paleo officially over. i will get a full post up but for now i am sticking to the program. huge improvement!!
peace
Thursday 10-7 pm
ignite 5pm happy hour class!
warm up.
barbell work. get loose.
power cleans
1 pc on the minute for 15 minutes.
focus on skill!
135
135
135
135
145
145
145
165
165
165
175
175
175
175
175
175
175
felt good all the way up. tried to get the hips back fast and the elbows over. good stuff. 175 felt good. got some good tips from steve to improve my form.
met-con
5 rounds
10 155# powercleans
10 burpees
10:40
wanted sub 10. thought maybe after the first round but the 155 power cleans started to eat up the time. i did the first round unbroken. the second was 5/3/2, the third was 3/3/2/2, the forth and fifth were sets of 2 and 1. they got heavy and hard as i ran out of wind. burpees were as sucky as ever but i am getting better at them.
more good tips from steve. form got sloppy as the reps got higher which was to be expected.
big thanks to steve for pushing me to rx this! glad i did!
this is one of the bonus's of working at the box. good coaching. tips on the lifts and pushing you to get your best effort in!!
peace!
warm up.
barbell work. get loose.
power cleans
1 pc on the minute for 15 minutes.
focus on skill!
135
135
135
135
145
145
145
165
165
165
175
175
175
175
175
175
175
felt good all the way up. tried to get the hips back fast and the elbows over. good stuff. 175 felt good. got some good tips from steve to improve my form.
met-con
5 rounds
10 155# powercleans
10 burpees
10:40
wanted sub 10. thought maybe after the first round but the 155 power cleans started to eat up the time. i did the first round unbroken. the second was 5/3/2, the third was 3/3/2/2, the forth and fifth were sets of 2 and 1. they got heavy and hard as i ran out of wind. burpees were as sucky as ever but i am getting better at them.
more good tips from steve. form got sloppy as the reps got higher which was to be expected.
big thanks to steve for pushing me to rx this! glad i did!
this is one of the bonus's of working at the box. good coaching. tips on the lifts and pushing you to get your best effort in!!
peace!
Thursday, October 7, 2010
Thursday 10-7
am.
sleep in.
did the double on tuesday, took yesterday off and slept in this am.
5pm happy hour wod at ignite will be the task for the day.
maybe double it up tomorrow. we'll see.
feeling good.
peace!
sleep in.
did the double on tuesday, took yesterday off and slept in this am.
5pm happy hour wod at ignite will be the task for the day.
maybe double it up tomorrow. we'll see.
feeling good.
peace!
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