gave in and called today a rest day.
just wasn't all that fired up to get out of bed and go after it.
no big deal.
no ill effects from the longer faster run yesterday so that a bonus.
feeling good.
Thursday, October 28, 2010
Wednesday, October 27, 2010
Wednesday 10-27
definitely felt like sleeping in. rainy out and not motivated.
but up and out. a few minutes behind schedule but hey better than sleeping in.
no real plan this am. today is the amazing grace fundraiser at CFI but i am most likely not going to make it down there. wasn't really motivated to try to hit it solo.
figured i would get on the treadmill and see if i could adjust the attitude.
hoped on and set the pace at 7:30. then just kept at it.....
treadmill
run 5 miles
37:05
this was a perfect primer for the turkey trot next month. i was looking at it the other day and thinking sub 40 would be doable. its a hilly course but figure i cold pull it off. today's results confirm that. i think i might be able to go faster on the road there as well.
this is a good indicator of where i am at.
huge improvement from this time last year. tremendous.
the paleo diet has definitely help to lean me out a bit and my met-con and endurance have shot way up.
very pleased. very pleased.
not bad for a day i wanted to roll over and call a rest day.
but up and out. a few minutes behind schedule but hey better than sleeping in.
no real plan this am. today is the amazing grace fundraiser at CFI but i am most likely not going to make it down there. wasn't really motivated to try to hit it solo.
figured i would get on the treadmill and see if i could adjust the attitude.
hoped on and set the pace at 7:30. then just kept at it.....
treadmill
run 5 miles
37:05
this was a perfect primer for the turkey trot next month. i was looking at it the other day and thinking sub 40 would be doable. its a hilly course but figure i cold pull it off. today's results confirm that. i think i might be able to go faster on the road there as well.
this is a good indicator of where i am at.
huge improvement from this time last year. tremendous.
the paleo diet has definitely help to lean me out a bit and my met-con and endurance have shot way up.
very pleased. very pleased.
not bad for a day i wanted to roll over and call a rest day.
Tuesday, October 26, 2010
Tuesday 10-26
little sluggish this am. could have rolled over but got up and got out.
sometimes thats the hardest part.
treadmill
run 1.5
10:50
7:30 pace and then higher for the last 1/2
good stuff. originally wasn't going to run that far but felt good so kept at it.
warm up
3 rounds
10 pull ups
10 push ups
10 sit ups
old faithful warm up. all good here. moved thru quick. this got the balance of the cobwebs out.
front squat
10x45
8x135
5x155
3-3-3
175
195
205
175 was a good start point. felt pretty strong and no real issue. 195 got a little heavy but not bad. went up to 205 and felt good. heavy on the last rep but manageable. had i been doing 5 sets i would have gone up again. need to start a little higher next time.
met-con
run 800m
50-40-30-20-10
single arm kettlebell swings
sit ups
run 800m
19:00 +/- on the wall clock
used the 35# kb as thats the heaviest avail. did the sit ups un anchored on the floor. no an mat so just did them old school style.
all rounds unbroken! this was the goal and got it. no rest just storm thru at a good pace. the one arm swings/handoff's were pretty cool. nice change
glad i stormed thru that.
happy tuesday.
sometimes thats the hardest part.
treadmill
run 1.5
10:50
7:30 pace and then higher for the last 1/2
good stuff. originally wasn't going to run that far but felt good so kept at it.
warm up
3 rounds
10 pull ups
10 push ups
10 sit ups
old faithful warm up. all good here. moved thru quick. this got the balance of the cobwebs out.
front squat
10x45
8x135
5x155
3-3-3
175
195
205
175 was a good start point. felt pretty strong and no real issue. 195 got a little heavy but not bad. went up to 205 and felt good. heavy on the last rep but manageable. had i been doing 5 sets i would have gone up again. need to start a little higher next time.
met-con
run 800m
50-40-30-20-10
single arm kettlebell swings
sit ups
run 800m
19:00 +/- on the wall clock
used the 35# kb as thats the heaviest avail. did the sit ups un anchored on the floor. no an mat so just did them old school style.
all rounds unbroken! this was the goal and got it. no rest just storm thru at a good pace. the one arm swings/handoff's were pretty cool. nice change
glad i stormed thru that.
happy tuesday.
Monday, October 25, 2010
Monday 10-25
monday. yeah.
got a busy week coming up again.
treadmill
run 1.5
7:30 pace. feeling good here. gotta get some prep work in for the 5 mile turkey trot thats coming up in novemeber. may do a 5k prior to that as well. we'll see. overall feeling pretty good on the run.
warm-up
bear complex
2x10reps at 65#
worked thru this as a warm up after the run. weight was low but reps were high. getting the body ready for a little heavy pressing.
press
10x65
8x85
5x95
3x105
3-3-3
115
135
145
135 had to give a little push to get it off the bottom. need to work on some strict pressing to build up the drive off my chest. 145 needed a little push as well. overall not so bad. pretty happy with this. definitely still a weaker point. will have to address that.
met-con
amrap 10 minutes
3 push press @135
6 pull ups
9 push ups
7 rounds
this was supposed to be a 15min amrap but i was a little short on time so did it for 10.
not bad. pullups were a breeze. lost a little time moving from the bar to the pullup station but that fine. 7 rounds was fair. 135 started to fell a bit heavy.
not bad for a monday.
peace!
got a busy week coming up again.
treadmill
run 1.5
7:30 pace. feeling good here. gotta get some prep work in for the 5 mile turkey trot thats coming up in novemeber. may do a 5k prior to that as well. we'll see. overall feeling pretty good on the run.
warm-up
bear complex
2x10reps at 65#
worked thru this as a warm up after the run. weight was low but reps were high. getting the body ready for a little heavy pressing.
press
10x65
8x85
5x95
3x105
3-3-3
115
135
145
135 had to give a little push to get it off the bottom. need to work on some strict pressing to build up the drive off my chest. 145 needed a little push as well. overall not so bad. pretty happy with this. definitely still a weaker point. will have to address that.
met-con
amrap 10 minutes
3 push press @135
6 pull ups
9 push ups
7 rounds
this was supposed to be a 15min amrap but i was a little short on time so did it for 10.
not bad. pullups were a breeze. lost a little time moving from the bar to the pullup station but that fine. 7 rounds was fair. 135 started to fell a bit heavy.
not bad for a monday.
peace!
Weekend wrap 10-23/24
saturday
rest day. worked at the office in the am and then went pumpkin picking with the kiddos.
had a blast. great day!
sunday
selling popcorn for the cubscouts and then yard work.
mow/leaf blow the yard for time!
good stuff.
rest day. worked at the office in the am and then went pumpkin picking with the kiddos.
had a blast. great day!
sunday
selling popcorn for the cubscouts and then yard work.
mow/leaf blow the yard for time!
good stuff.
Friday, October 22, 2010
Friday 10-22
TGIF!!
up and out the door into another chilly morning. yeah, fall is here and winter is knocking on the door trying to get in.. yikes!!
feeling pretty good this am. maybe a little meh, but it is friday, so thats a bonus!
treadmill
run 1 mile
7:30 pace. just a good steady tempo warm up. felt good. especially after cranking out some faster miles yesterday.
warm up
30 squats
20 push ups
10 pull ups
30 squats
20 push ups
10 pull ups
all good here, trying to open up the legs for what was up next.
backsquats
set up the ball again to judge depth and tried to hit it every time.
10x135
8x185
3-3-3-3-3
205
225
245
245
245
225
225
225
205 was good. 225 went well. 245 starts to get heavy at the bottom. easy to press it out once you get out of the hole. stayed at 245 for a few good solid work sets.
was running a little short on time to try to get in a met con so i added a few more squat sets.
the 225's at the end were good finishers. good form and depth on tired legs.
good stuff. just what i needed this am.
TGIF!
peace!
up and out the door into another chilly morning. yeah, fall is here and winter is knocking on the door trying to get in.. yikes!!
feeling pretty good this am. maybe a little meh, but it is friday, so thats a bonus!
treadmill
run 1 mile
7:30 pace. just a good steady tempo warm up. felt good. especially after cranking out some faster miles yesterday.
warm up
30 squats
20 push ups
10 pull ups
30 squats
20 push ups
10 pull ups
all good here, trying to open up the legs for what was up next.
backsquats
set up the ball again to judge depth and tried to hit it every time.
10x135
8x185
3-3-3-3-3
205
225
245
245
245
225
225
225
205 was good. 225 went well. 245 starts to get heavy at the bottom. easy to press it out once you get out of the hole. stayed at 245 for a few good solid work sets.
was running a little short on time to try to get in a met con so i added a few more squat sets.
the 225's at the end were good finishers. good form and depth on tired legs.
good stuff. just what i needed this am.
TGIF!
peace!
Thursday, October 21, 2010
Thursday 10-21
little sluggish this am. thought about rolling over but glad i made the right decision.
treadmill
run 5k
23:10
started with a 7:45 pace and moved it up from there. much faster than previous runs of that distance.
happy about this and it plays to the fact that i need to readjust my speed on the treadmill. also speaks to the fact that i run faster outside. i think the perceived effort outside is much different than on the treadmill.
will try to get more outdoor runs in before it gets really cold.
no strength warm up today. felt good after the run and wanted to get in the CFI met-con
met-con
Crossfit Ignite Chipper
50- box jumps
40- kettlebell swings
30- burpees
20- sit-ups
10- r/l kettlebell snatch
20- sit ups
30- burpees
40- kettlebell swings
50- box jumps
used a 24" box and the 35lb kettlebell a that's the heaviest available.
17:00 on the wall clock. gotta get a gym timer.
felt pretty good on this. focused on keeping a "quiet mind". progress thru the movements piece by piece. bite off each piece as it comes and move thru. don't get caught up in what you have left to do only what you are immediately tasked with.
i was never a fan of this kind of workout but have come to understand the mental toughness element to it and hence-force appreciate it even more.
for not feeling much like getting up this am it was a great session.
thursday? well better than monday.....
peace!
treadmill
run 5k
23:10
started with a 7:45 pace and moved it up from there. much faster than previous runs of that distance.
happy about this and it plays to the fact that i need to readjust my speed on the treadmill. also speaks to the fact that i run faster outside. i think the perceived effort outside is much different than on the treadmill.
will try to get more outdoor runs in before it gets really cold.
no strength warm up today. felt good after the run and wanted to get in the CFI met-con
met-con
Crossfit Ignite Chipper
50- box jumps
40- kettlebell swings
30- burpees
20- sit-ups
10- r/l kettlebell snatch
20- sit ups
30- burpees
40- kettlebell swings
50- box jumps
used a 24" box and the 35lb kettlebell a that's the heaviest available.
17:00 on the wall clock. gotta get a gym timer.
felt pretty good on this. focused on keeping a "quiet mind". progress thru the movements piece by piece. bite off each piece as it comes and move thru. don't get caught up in what you have left to do only what you are immediately tasked with.
i was never a fan of this kind of workout but have come to understand the mental toughness element to it and hence-force appreciate it even more.
for not feeling much like getting up this am it was a great session.
thursday? well better than monday.....
peace!
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