Saturday
rest day.
active rest maybe.
spent the afternoon outside with the kids in the snow. good times!
Sunday
got out for a run on the road.
4 miles.
good pace, hilly course. haven't run that loop in a while and wanted to see how i fared. felt good. probably had a couple more miles in me but didn't want to push the feet to far as they are feeling great. i think maybe i have crossed over the vibram transition bridge. we'll see.
deload week coming up so should have some time to get in a few Crossfit Endurance workouts.
peace!
Monday, January 10, 2011
Friday, January 7, 2011
Friday 1-7-11
TGIF!
up and out on time. no excuses today. was looking forward to get some work in.
warm-up
3 rounds
run 800m
21 kettlebell swings
12 pull-ups
runs were 8:05, 7:45, 7:30 pace. all felt good.
all sets of swings and pull-ups unbroken.
good opener to get the blood flowing
Turkish Get-up
3x35 with kettlebell
1x55
1x70
1x80
35 was warm up and 55 skill work.
70 was what i finished with last time. felt great today. smooth
80 was a new pr. right went up good. lost it a little at the very end of the return to ground.
got the left up but didn't bring it all the way down.
right was a good rep. left will have to be reattempted.
good stuff.
met-con
modified from yesterday's Ignite workout.
didn't have access to a bar and was running short on time.
10-9-8-7-6-5-4-3-2-1-
burpee's
double unders
not sure on the time. was running late and just kind of jumoed into it. maybe 5 minutes?
burpees were good.
double unders still need work. gotta get my own rope and work on them.
plyo
foam roll
spent a little time rolling and doing some yoga/plyo moves. good stuff. need to work the mobility.
snows coming!
going to have to play the weekend workouts by ear. see what the weather brings.
peace!
up and out on time. no excuses today. was looking forward to get some work in.
warm-up
3 rounds
run 800m
21 kettlebell swings
12 pull-ups
runs were 8:05, 7:45, 7:30 pace. all felt good.
all sets of swings and pull-ups unbroken.
good opener to get the blood flowing
Turkish Get-up
3x35 with kettlebell
1x55
1x70
1x80
35 was warm up and 55 skill work.
70 was what i finished with last time. felt great today. smooth
80 was a new pr. right went up good. lost it a little at the very end of the return to ground.
got the left up but didn't bring it all the way down.
right was a good rep. left will have to be reattempted.
good stuff.
met-con
modified from yesterday's Ignite workout.
didn't have access to a bar and was running short on time.
10-9-8-7-6-5-4-3-2-1-
burpee's
double unders
not sure on the time. was running late and just kind of jumoed into it. maybe 5 minutes?
burpees were good.
double unders still need work. gotta get my own rope and work on them.
plyo
foam roll
spent a little time rolling and doing some yoga/plyo moves. good stuff. need to work the mobility.
snows coming!
going to have to play the weekend workouts by ear. see what the weather brings.
peace!
Thursday, January 6, 2011
Thursday 1-6
Rest day.
was up before the alarm and made a judgment call. wasn't feeling it today.
body is a little racked from 5 solid days of training and i think i needed a break.
reset the alarm and rolled over.
woke up later and felt pretty good. little disappointed that i skipped this am but i think the smart move in the long run.
was up before the alarm and made a judgment call. wasn't feeling it today.
body is a little racked from 5 solid days of training and i think i needed a break.
reset the alarm and rolled over.
woke up later and felt pretty good. little disappointed that i skipped this am but i think the smart move in the long run.
Wednesday, January 5, 2011
Wednesday 1-5
up before the alarm. feeling pretty solid and getting back on track after the holidays.
nutrition has been solid the last couple of days and for the most part i didn't derail too bad ove the holidays. couple cookies and such.
warm-up
3 rounds
10 walk outs
20 push ups
30 squats
doubling the walk-outs was an eye opener. guess i got used to the 5 reps. kind of shocked the body.
push ups were solid but was feeling the work from yesterday. squats were a good opener for what was to come.
Backsquats
10x45
10x135
8x225
6x255
5-3-1
275
295
305-2
275 was good. solid form and kept the bar moving.
295 got a little heavy and the last rep was tough but solid.
305 was big. rep 1 was good and deep. 2 was deep and slow back up. ground it out and will reap rewards for that later. hopefully!
happy with this as this is a PR for a good deep squat.
Met-con
5 min AMRAP
5 squats
3 24" box jumps
rest 1 minute
5 min max rep sit-ups
15 rounds on the 1st and 150 sit ups
that was a tough one. good stuff but tough.
wanted more situps but was blasted by 100.
stretch
yoga
foam roll
work the mobility.
become an agile warrior!!
till tomorrow.
peace!
nutrition has been solid the last couple of days and for the most part i didn't derail too bad ove the holidays. couple cookies and such.
warm-up
3 rounds
10 walk outs
20 push ups
30 squats
doubling the walk-outs was an eye opener. guess i got used to the 5 reps. kind of shocked the body.
push ups were solid but was feeling the work from yesterday. squats were a good opener for what was to come.
Backsquats
10x45
10x135
8x225
6x255
5-3-1
275
295
305-2
275 was good. solid form and kept the bar moving.
295 got a little heavy and the last rep was tough but solid.
305 was big. rep 1 was good and deep. 2 was deep and slow back up. ground it out and will reap rewards for that later. hopefully!
happy with this as this is a PR for a good deep squat.
Met-con
5 min AMRAP
5 squats
3 24" box jumps
rest 1 minute
5 min max rep sit-ups
15 rounds on the 1st and 150 sit ups
that was a tough one. good stuff but tough.
wanted more situps but was blasted by 100.
stretch
yoga
foam roll
work the mobility.
become an agile warrior!!
till tomorrow.
peace!
Tuesday, January 4, 2011
Tuesday 1-4
ah yes. right back into the doldrums!
only takes about 10hrs for me to get back into the office and start to hate it again.
going to be a long week.
warm-up
run 800m
40 push ups
30 squats
20 pull-ups
run 800m
this was a nice change of pace.
all sets unbroken. cranked out the 20 pull-ups fairly easily.
left foot a little stiff this am. we'll see how it plays out today and maybe no run tomorrow.
easy run pace. just sub 8:00
Press
10x45
8x95
6x115
5-3-1
135
155
170 fail
165 fail
135 went up pretty well. wasn't feeling super strong on the press today
155 was a little heavy but gutted them out
170 went for it here and just couldn't get it locked out
165 dropped down but i think i was just done.
Met-con
modified from "Nate"
10 min AMRAP
6 pull-ups
6 dips
4 handstand push ups
8 r/l single arm swings 35lb
6 rounds in 11 minutes. +/-
felt ok. pullups and dips were good.
handstand pushups were solid. need some work still. gotta get some more depth
swings were ok. little ok of rhythm maybe.
all in all just ok.
stretch.
foam roll
felt good to work on the mobility a bit.
ok day today. satisfied on the whole. got good work done.
back in the swing!
peace.
only takes about 10hrs for me to get back into the office and start to hate it again.
going to be a long week.
warm-up
run 800m
40 push ups
30 squats
20 pull-ups
run 800m
this was a nice change of pace.
all sets unbroken. cranked out the 20 pull-ups fairly easily.
left foot a little stiff this am. we'll see how it plays out today and maybe no run tomorrow.
easy run pace. just sub 8:00
Press
10x45
8x95
6x115
5-3-1
135
155
170 fail
165 fail
135 went up pretty well. wasn't feeling super strong on the press today
155 was a little heavy but gutted them out
170 went for it here and just couldn't get it locked out
165 dropped down but i think i was just done.
Met-con
modified from "Nate"
10 min AMRAP
6 pull-ups
6 dips
4 handstand push ups
8 r/l single arm swings 35lb
6 rounds in 11 minutes. +/-
felt ok. pullups and dips were good.
handstand pushups were solid. need some work still. gotta get some more depth
swings were ok. little ok of rhythm maybe.
all in all just ok.
stretch.
foam roll
felt good to work on the mobility a bit.
ok day today. satisfied on the whole. got good work done.
back in the swing!
peace.
Monday, January 3, 2011
Monday 1-3
back up at the crack of dark and into the gym.
warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 1 mile
7:50
felt good thru all of this. legs feeling the 2 runs on the squats. felt pretty solid.
run was good. pace felt easy and controlled.
Deadlift
10x135
8x225
6x275
5-3-1
305
325
345! PR!
felt pretty solid going into these. was pulling strong so figured i would put some weight on the bar and see how it went.
305 for 5 was solid. good form and bar speed
325 for 3 was solid as well. regripped at the top of 2 and banged out 3
345 was heavy and hard but got it locked out and back down.
actually wasn't as bad as i thought it would be. may still have had a little in the tank but wasn;t going up at that point. settle for the PR at 345!. awesome!!
no met-con today.
out of time.
probably could have squeezed in a few rounds but felt good about the deadlifts so left it at that.
yoga/plyo
foam roll
worked the mobility a little. felt good to roll it out after a couple good runs over the weekend and the heavy deads today.
back in the swing.
here's to 2011!!
warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 1 mile
7:50
felt good thru all of this. legs feeling the 2 runs on the squats. felt pretty solid.
run was good. pace felt easy and controlled.
Deadlift
10x135
8x225
6x275
5-3-1
305
325
345! PR!
felt pretty solid going into these. was pulling strong so figured i would put some weight on the bar and see how it went.
305 for 5 was solid. good form and bar speed
325 for 3 was solid as well. regripped at the top of 2 and banged out 3
345 was heavy and hard but got it locked out and back down.
actually wasn't as bad as i thought it would be. may still have had a little in the tank but wasn;t going up at that point. settle for the PR at 345!. awesome!!
no met-con today.
out of time.
probably could have squeezed in a few rounds but felt good about the deadlifts so left it at that.
yoga/plyo
foam roll
worked the mobility a little. felt good to roll it out after a couple good runs over the weekend and the heavy deads today.
back in the swing.
here's to 2011!!
Saturday/Sunday 1-1/2
Happy New Years!!
new years eve was uneventful. went out for dinner and then home to chill.
fell asleep around 10:30 and was woken up to see the ball come down. good enough for me.
new years day
went out for a run in the VFF's.
4.25 miles.
good pace. nice course. solid. feet felt great and held up well. think i may have the stride dialed at this point. at least for me maybe. we'll see.
Sunday
got out for another run. overcast but warm. lots of melting snow.
vff's felt good again. feet were good.
3.5 miles
good stuff all around.
looking forward to getting back into the gym on Monday.
new years eve was uneventful. went out for dinner and then home to chill.
fell asleep around 10:30 and was woken up to see the ball come down. good enough for me.
new years day
went out for a run in the VFF's.
4.25 miles.
good pace. nice course. solid. feet felt great and held up well. think i may have the stride dialed at this point. at least for me maybe. we'll see.
Sunday
got out for another run. overcast but warm. lots of melting snow.
vff's felt good again. feet were good.
3.5 miles
good stuff all around.
looking forward to getting back into the gym on Monday.
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