up and out early into the cool morning air.
brrr. chilly. 44ish. yikes.
treadmill.
run 1.5
pace higher than yesterday. sub 8 from the start and a little faster for the last half mile. feeling pretty good at that pace. have to run a time trial and see how it goes.
strength warm up
20 squats
10 push ups
20 squats
10 45# press
20 squats
varying the warm up a bit. just to keep it fresh. felt pretty good. right shoulder a little tight.
Press
5-5-5-5-5
95
115
135
135
135
held at 135 and worked the weight for good solid reps. right shoulder loosened up a little after the 115. little tight on the way down with the weight. had to use a little push to get the weight moving so not a true strict press per se.
felt good as i haven't done these in a while. worked a little on the form.
met-con
15 amrap
3 c2b pullups
6 push ups hands off at bottom
9 24" box jumps
15 rounds
no clock but i checked the wall clock before i went in and when i came out and it was pretty darn close.
felt good on these. need to get my box jumps faster. need a little more spring and less wind up. have to work these.
running late so no foam rolling. boo.
just off to the shower and out.
peace!
Wednesday, October 20, 2010
Tuesday, October 19, 2010
Tuesday 10-19
up and out early with a plan!
well sort of at least. felt good and was stoked to get in a good am session.
treadmill.
run 1.5 miles fast
started at 8:00 pace and picked it up.
averaged 7:50 at the end i believe according to the silly machine. felt good. nice opener.
warm-up
with 40# bar
50 front squats
40 press
30 overhead squats
20 hang power snatch
10 back squats
this was a off the cuff opener and it felt pretty good. not bad.
trying to mix in some new stuff
sampson stretch and some hip mobility drills
deadlift
10x135
8x185
6x225
3-3-3
275
295
305-1
only got 1 at 305. got stuck between rounds chatting and got cold. felt stiff and a little lethargic on the 305 pull. decided to take the weight down and rock out a few more sets
5x275
3x275
had another 2 on the last set but my grip was slipping.
felt strong on all pulls and the form was good. pretty happy with this.
no time for a met-con which was a bummer as i had planned on trying to get one in at the end. oh well.
stretch
foam roll.
peace!
well sort of at least. felt good and was stoked to get in a good am session.
treadmill.
run 1.5 miles fast
started at 8:00 pace and picked it up.
averaged 7:50 at the end i believe according to the silly machine. felt good. nice opener.
warm-up
with 40# bar
50 front squats
40 press
30 overhead squats
20 hang power snatch
10 back squats
this was a off the cuff opener and it felt pretty good. not bad.
trying to mix in some new stuff
sampson stretch and some hip mobility drills
deadlift
10x135
8x185
6x225
3-3-3
275
295
305-1
only got 1 at 305. got stuck between rounds chatting and got cold. felt stiff and a little lethargic on the 305 pull. decided to take the weight down and rock out a few more sets
5x275
3x275
had another 2 on the last set but my grip was slipping.
felt strong on all pulls and the form was good. pretty happy with this.
no time for a met-con which was a bummer as i had planned on trying to get one in at the end. oh well.
stretch
foam roll.
peace!
Monday, October 18, 2010
Monday 10-18
Rolled over.
tired.
little lazy.
unmotivated.
argh.
no workout this am. bummer. but the body wanted sleep. was up late on saturday and up early on sunday. outside all day and it took it out of me.
no worries.
tired.
little lazy.
unmotivated.
argh.
no workout this am. bummer. but the body wanted sleep. was up late on saturday and up early on sunday. outside all day and it took it out of me.
no worries.
Weekend wrap 10-16/17
beautiful weather weekend.
got out for a 3.5-4 mile run on saturday. good pace. felt good. nice to be running outside in the fresh air.
ran some errands after and then had to do some fund-raising for the scouts.
good stuff.
Sunday
another beautiful day. outside all day selling popcorn for the scouts.
on my feet all day. wore my free runs and it made a huge difference. heel and feet fell great considering i was standing on cold concrete for 8 hours.
good weekend.
got out for a 3.5-4 mile run on saturday. good pace. felt good. nice to be running outside in the fresh air.
ran some errands after and then had to do some fund-raising for the scouts.
good stuff.
Sunday
another beautiful day. outside all day selling popcorn for the scouts.
on my feet all day. wore my free runs and it made a huge difference. heel and feet fell great considering i was standing on cold concrete for 8 hours.
good weekend.
Friday, October 15, 2010
Friday 10-15
am workout again today.
just no time to get to the box this week.
its ok flying solo. interesting to have the 2 dynamics and compare and contrast them.
more on this some other time.
treadmill
run 1 mile
8:00
flat tempo pace. getting the legs moving. hamstrings are a little wound up so wanted to work them out a little.
need to do a longer time trial and see what my pace is. need to run outside with a gps to see what kind of pace i kick on the street. definitely higher than the spinning belt of death.
warm-up
30 squats
20 mountain climbers
10 yoga push ups
just getting the body ready for some effort.
yoga pushups are a beast. love them
back squat
set a small med ball on a 25lb plate to check my depth. it was about an inch lower than a 12" box.
totally reset my squatting form.
below parallel is where its at! essentially throwing out all the old numbers and starting fresh.
10x45
8x135
6x185
3-3-3-3
205
225
245
245
stayed at 245 to drive home form. little shallow on rep 2 but 3 was money.
i had gotten 255 for 2 when we did 5x5 last time so 245 for 3 and 2 good sets felt good.
seems like not a lot of weight but it was.
trying to work the form and keep these legit.
met-con
"Helen"
3 rounds
run 400m
21 kbs
12 pull-ups
7-8 minutes on the wall clock.
runs on the treadmill. 6ish pace.
all swings and pull-ups unbroken.
had to use the 35lb bell as thats the heaviest available.
felt great on this.
TGIF!
peace.
play the weekend my ear. maybe get out with the vest on tomorrow and do a little park wod. we'll see.
just no time to get to the box this week.
its ok flying solo. interesting to have the 2 dynamics and compare and contrast them.
more on this some other time.
treadmill
run 1 mile
8:00
flat tempo pace. getting the legs moving. hamstrings are a little wound up so wanted to work them out a little.
need to do a longer time trial and see what my pace is. need to run outside with a gps to see what kind of pace i kick on the street. definitely higher than the spinning belt of death.
warm-up
30 squats
20 mountain climbers
10 yoga push ups
just getting the body ready for some effort.
yoga pushups are a beast. love them
back squat
set a small med ball on a 25lb plate to check my depth. it was about an inch lower than a 12" box.
totally reset my squatting form.
below parallel is where its at! essentially throwing out all the old numbers and starting fresh.
10x45
8x135
6x185
3-3-3-3
205
225
245
245
stayed at 245 to drive home form. little shallow on rep 2 but 3 was money.
i had gotten 255 for 2 when we did 5x5 last time so 245 for 3 and 2 good sets felt good.
seems like not a lot of weight but it was.
trying to work the form and keep these legit.
met-con
"Helen"
3 rounds
run 400m
21 kbs
12 pull-ups
7-8 minutes on the wall clock.
runs on the treadmill. 6ish pace.
all swings and pull-ups unbroken.
had to use the 35lb bell as thats the heaviest available.
felt great on this.
TGIF!
peace.
play the weekend my ear. maybe get out with the vest on tomorrow and do a little park wod. we'll see.
Thursday, October 14, 2010
Thursday 10-14
back at it this am.
chilly. makes jumping out of bed a little for interesting.
treadmill
run 2 miles
16:00
good pace, high tempo. started at 8:20 and worked down from there. last 400 was fast run. not sprint but a fast run.
strength warm up
50 squats
40 kettlebell swings
30 mountain climbers
20 pushups
10 pullups
all rounds unbroken and done for form and speed. moved thru this quickly and felt good.
after the run this was a great way to activate the rest of the body.
turkish get-ups
35lb kettlebell
3 rounds
3 right
3 left
3 rh windmills
3 lh windmills
was going to work the sets up in weight but thats the heaviest bell i have at the gym. could have used the dumbbells but instead focused on form and the movement.
felt good all the way thru. 3rd set the last rep was a little rough on the way down. arm started to fatigue.
met-con
15 rounds "afap"
5 pullups
5 push ups- hands off at bottom
7-8 minutes on the wall clock.
moved thru this fairly well. definitely fatigued after the first ten rounds. got slower but all the pullups were unbroken sets. only 5 so not to bad. the push ups with hands off at the bottom are always awesome!
borrowed this programming from CFI. good stuff. thanks steve!
modified it slightly for time constraints. supposed to be a 20 min amrap. but spent more time on the turkish get ups so had to alter it a little.
OOPS! was supposed to be 20 rounds not a 20min amrap. oh well. got in 15 so that was cool.
stretch
foam roll
plyo.
all good.
off to work. yeah.
chilly. makes jumping out of bed a little for interesting.
treadmill
run 2 miles
16:00
good pace, high tempo. started at 8:20 and worked down from there. last 400 was fast run. not sprint but a fast run.
strength warm up
50 squats
40 kettlebell swings
30 mountain climbers
20 pushups
10 pullups
all rounds unbroken and done for form and speed. moved thru this quickly and felt good.
after the run this was a great way to activate the rest of the body.
turkish get-ups
35lb kettlebell
3 rounds
3 right
3 left
3 rh windmills
3 lh windmills
was going to work the sets up in weight but thats the heaviest bell i have at the gym. could have used the dumbbells but instead focused on form and the movement.
felt good all the way thru. 3rd set the last rep was a little rough on the way down. arm started to fatigue.
met-con
15 rounds "afap"
5 pullups
5 push ups- hands off at bottom
7-8 minutes on the wall clock.
moved thru this fairly well. definitely fatigued after the first ten rounds. got slower but all the pullups were unbroken sets. only 5 so not to bad. the push ups with hands off at the bottom are always awesome!
borrowed this programming from CFI. good stuff. thanks steve!
modified it slightly for time constraints. supposed to be a 20 min amrap. but spent more time on the turkish get ups so had to alter it a little.
OOPS! was supposed to be 20 rounds not a 20min amrap. oh well. got in 15 so that was cool.
stretch
foam roll
plyo.
all good.
off to work. yeah.
Wednesday, October 13, 2010
Wednesday 10-13
rest day.
home late last night and the alarm went off way too early.
argh.
so i rolled over. had 1/2 planned today as rest.
have a meeting tonight so no post work wod.
hams a little stiff this am. good feeling. working them hard.
another long day ahead.
peace!
home late last night and the alarm went off way too early.
argh.
so i rolled over. had 1/2 planned today as rest.
have a meeting tonight so no post work wod.
hams a little stiff this am. good feeling. working them hard.
another long day ahead.
peace!
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