Monday

up and out in the blowing cold wind. yikes.
calves a little tight this am from yesterday's run in the vff's. to be expected. heel feels good. it was a little tender last night. maybe from some of the yard work as well. all good this am.

treadmill
run 2 miles
easy pace. 8:30. focused on stride and getting the feel of the five fingers.
got a little blister on my right foot. think something got in my shoe and rubbed my foot. no big deal. over all stayed up on the balls of my feet and tried to be light and springy. seemed to help. pace was good and easy. very maintainable. not sure what yesterday's pace was but probably much higher.
will take a crack at a true 7:30ish run tomorrow.
figure by the end of the week should be used to the vff. calves feeling it.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
just an opener. hips a little tight. better after the first round.
pulls and pushs no big deal

skill work
hang power clean
5x95
15 knees to elbows
5x115
15 knees to elbows
5x125
15 knees to elbows

these were a little lite. should have done maybe 2 more rounds and worked up to 145 or so. oh well.
the knees to elbows were cool. did them strict on a pull up rack that didn't allow for a kip.

met-con
3 rounds
15 95# hang power clean
15 burpees

5 minutes +/- on the wall clock. probably a little less time wise. need a timer..... ok going to pick one up asap.
these felt good. first 2 rounds unbroken and fast on the hpc. the third round was 10 and 5. all burpees unbroken and fairly quick. still hate burpees but getting better at them. thanks ignite!

stretch
foam roll
plyo

rolled out the calves good. back too.

happy monday!!

Weekend wrap 11-6/7

Saturday.
rest day. feeling the walking lunges with the plate.
went out with the boy to do a little exploring and pick up a few items. ended up grabbing a pair of vibram five finger kso's.
had been eying up the bikila but they didn't have my size so i tried on the flows and dug them. wore them around a bit to get the feel for them. liking them a lot.
will get a run in and start to use them at the gym. review pending...

Sunday
well got a run in the vibrams. everything i read said to start off easy. mile maybe less. yeah well it was such a nice day and all....
i ran 3.75 on a loop around the neighborhood. mix of pavement, grass, etc. felt pretty awesome. took a little while to get used to them and i think i was over thinking my stride. once i just settled in it was much easier. did a few hill repeats on the loop and felt good going up. coming down tried to stay on the balls of my feet to lessen any heel strike and it felt pretty good.
calves definitely feeling it after the run. little tight.
all in all very cool!!

got out and mowed the lawn to suck up some leaves and then ran the leaf blower for a while. good stuff. got the front done. until tomorrow i'm sure more will come down.. argh.
happy fall!
watched the marathon. not sure i want to run a full marathon. we'll see.

peace! beautiful weekend!

Friday 11-5

more rain. still cold. yuck.
well rain supposed to stop later so maybe it will be dry enough to do some leaves this weekend. yardwork for time!

up a little late this am so running a few minutes behind.

treadmill
run 1.5
7:30 pace
just a opener. good steady tempo run.

sampson stretch and hip mobility drills
tried to open up the hips and hams as i knew what was coming for them....

met-con
50m walking lunge w/45 plate over head
10 push ups
10 sit-ups
50m w/l
20 p/u
20 s/u
50m w/l
30 p/u
30 s/u
50m w/l
40 p/u
40 s/u
50m w/l
50 p/u
50 s/u

yoozah! this is one that doesn't look to bad on papaer till you get the plate over head and halfway thru the lunges and realize yikes! this tuned into a smoker quick. the push ups and sit-ups were cool but i hate walking lunges.
24 minutes give or take on the wall clock.

little stretch
foam roll
some plyo/yoga to hopefully prevent the locked up hams tomorrow.

looking to get outside for a wod tomorrow. we'll see. maybe hit the park with the weight vest.

TGIF!!

peace

Thursday 11-4

chilly, rainy, yeah!
so little sluggish rolling over today. but got up and got going....

treadmill
run 1.5
7:30 pace. nice and steady state to get moving.

warm up
50 squats
40 kbs
30 45# thrusters
20 pushups
10 pullups

used this to get ready for what was to come. yikes.

FRAN!
21-15-9
95# thruster
pull-ups

3-2-1-go! yeah i wasn't super psyched for this... just saying.. its a nasty workout.
went at it today without a clock. focused on the movement and being fluid and consistent. mission accomplished. 1st round unbroken on the thrusters and the pullups. the 15 was 10/5 on thrusters and 10/5 on pullups, the 9 was unbroken thrusters but 5/4 pullups only cause i lost my rhythm and had to get off the bar to reset.
no time as that wasn't the goal. took a few seconds between rounds and a couple seconds under the pull ups bar. moved thru pretty quick and kept it solid. definitely kicked my ass but i was feelign much stronger than the last time this came up so that goes to show we are moving in the right direction.

stretch
roll
plyo

little stiff/sore in the shoulders today. imagine it will be similar tomorrow so i tried to roll them out well.

rainy thursday! yippee!

peace

Wednesday 11-3

hump day.
chilly chilly again. up and out into the cold air. brr.

treadmill.
run 5k
stepped on and felt ok. 7:30 pace.
got about 1.5 in and figured i would push the pace a little and kick it to 5k
22:40
7:15 pace. good stuff. felt good after.

barbell complex warm up
5x45
5x95
used these to get loose after the run and prep for the met-con

met-con
5-4-3-2-1
3 x pull-ups
3 x push ups
115# barbell complex

untimed.
the actual wod called for muscle ups but i subbed the 3 to 1 pull ups and push ups
all pull ups and push ups were unbroken.
barbell complex was good but 115 seemed heavy then i thought it would be and definitely a gasser.

stretch
little yoga action to open up the back and hips.
rolled out the hips and shoulders on a softball. trying to get a little release going. shoulders need it. felt it pressing the bar on the complex.

wednesday. hurray. looking at another busy day.

peace!

Tuesday 11-2

back in the swing this am. up early and out into the really chilly air. no pretend cool anymore it was 31. brrr
but was up before the alarm and felt pretty good so out we go.

treadmill
run 2 miles
7:30 pace. felt good. little stiff in the knees this am. not sure whats up with that. maybe just from a few days off. by the 1.5 mark i was comfortable and could have kept that pace up.

skill/strength work
snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squat
2 snatches

45
75
95
115
115

the 95,115,115 were the work sets. felt pretty good. tried to keep the bar in close to the body and power thru. hang power snatches are still a little awkward for me when it gets a little heavy. 95 was a breeze. 115 was a little more involved. felt good to move the bar well though at that weight. would like to work heavier but no bumpers and wanted to move on to the chipper!

met/con
chipper!
w/40# vest

run 800m
60 push ups
50 jump squat
run 400m
30 kettlebell swings
20 pull ups

10 minutes +/- on the wall clock.
ran the 800 at 8:00 pace with the vest, push ups were 30/10/10/5/5, squat jumps were 25/25, ran the 400m at a 7:40 pace, swings were unbroken, pullups were 10/5/5

not bad. felt pretty good even with the vest on. glad i chose to man up and do it with the vest.

roll
stretch

off to the office.
yippee!!

peace!

Monday 11/1

damn, November already? yikes...

busy weekend from Friday night on.
had cub scout campfire and camp out Friday night into Saturday.
had a b-day party for my dad saturday night. stuck to my paleo routine!
had a big halloween party yesterday.

took this am off. rolled over and got an extra hour. no biggee. felt i could use the extra sleep after a busy weekend.

will be back at it tomorrow.


peace!