rest
still freezing cold out.
wasn't feeling 100%. had been up with one of the kiddies throwing up during the night.
didn't want to push it in case i had a bit of the same thing coming on.
rest.
football.
peace!
Monday, January 24, 2011
Saturday 1-22-10
brrrr!
coldest day of the year so far. maybe 15 when i went out for a tempo run.
run.
4 miles
tempo. just hold a comfortable solid pace and then look at the data when you get finished.
strapped on the new garmin 310 and sent out into the blustery cold.
garmin data
nice loop and a good run. felt a little slow actually. sluggish maybe. but happy with the numbers after.
coldest day of the year so far. maybe 15 when i went out for a tempo run.
run.
4 miles
tempo. just hold a comfortable solid pace and then look at the data when you get finished.
strapped on the new garmin 310 and sent out into the blustery cold.
garmin data
nice loop and a good run. felt a little slow actually. sluggish maybe. but happy with the numbers after.
Friday, January 21, 2011
Friday 1-21
more snow!
yippee.
2 hour delay for the kids. no delay for me..... boo.
almost rolled over but took a rest day yesterday and needed to hit it hard this am.
warm-up
3 rounds
run 400m
20 pullups
30 squats
runs were at 8:00 pace. nice and easy on the legs. pull-ups rounds 1 and 2 unbroken! boo ya!
round 3 was 10-5-5.
felt the tight hammy's on the squats. yikes. but they loosened up by round 2.
nice opener. good stuff.
Press
10x45
8x75
6x95
5x115
5-5-5
125
135
145
super set with 10 hands off push ups.
125 felt solid.
135 was good as well. little heavy on 4 and 5
145 was heavy but solid. tried to get 6 or 7 reps but missed 6 so called it there.
solid work on the press today. pretty happy.
met-con
5 rounds
1-press 115#
2-push press
3-jerk
25 double unders
7 minutes
felt real solid on this. weight was good. form was good and blasted them out.
doubleunders much better than the other day. used a different rope and i was much better.
pretty solid. nice met-con.
CFE wod
5x1:2
5 rounds of 1minute run 2 minutes walk
runs were at 6:00 pace. felt pretty good. this should be my new 400m pace i think for met-con work. walked at a good clip for the rest periods.
felt good to spin the legs fast. concentrated on a relaxed upper body and fast legs. keep it easy and light. feet feeling good. legs a little tired from the other day.
looking to maybe get outside for a few runs over the weekend. supposed to be brutal cold. yikes. we'll see.
peace!
yippee.
2 hour delay for the kids. no delay for me..... boo.
almost rolled over but took a rest day yesterday and needed to hit it hard this am.
warm-up
3 rounds
run 400m
20 pullups
30 squats
runs were at 8:00 pace. nice and easy on the legs. pull-ups rounds 1 and 2 unbroken! boo ya!
round 3 was 10-5-5.
felt the tight hammy's on the squats. yikes. but they loosened up by round 2.
nice opener. good stuff.
Press
10x45
8x75
6x95
5x115
5-5-5
125
135
145
super set with 10 hands off push ups.
125 felt solid.
135 was good as well. little heavy on 4 and 5
145 was heavy but solid. tried to get 6 or 7 reps but missed 6 so called it there.
solid work on the press today. pretty happy.
met-con
5 rounds
1-press 115#
2-push press
3-jerk
25 double unders
7 minutes
felt real solid on this. weight was good. form was good and blasted them out.
doubleunders much better than the other day. used a different rope and i was much better.
pretty solid. nice met-con.
CFE wod
5x1:2
5 rounds of 1minute run 2 minutes walk
runs were at 6:00 pace. felt pretty good. this should be my new 400m pace i think for met-con work. walked at a good clip for the rest periods.
felt good to spin the legs fast. concentrated on a relaxed upper body and fast legs. keep it easy and light. feet feeling good. legs a little tired from the other day.
looking to maybe get outside for a few runs over the weekend. supposed to be brutal cold. yikes. we'll see.
peace!
Thursday, January 20, 2011
Thursday 1-20
Rest day.
definitely spent. drained.
don't think its the training volume as much as outside influences.
figured catch a couple of extra hours and then hit it hard tomorrow.
peace
definitely spent. drained.
don't think its the training volume as much as outside influences.
figured catch a couple of extra hours and then hit it hard tomorrow.
peace
Wednesday, January 19, 2011
Wednesday 1-19
i would be lying if i told you i was 100% this am.
dragging a little. but up and out and into the fire...
warm up
3 rounds
run 800m
10 pullups
20 push ups
30 squats
runs were at 8:15ish pace. steady state. open up the legs and work the stride.
feeling really good in the vibrams now. amazed.
all rounds of bodyweight exercises unbroken.
was feeling a little flat but this helped to get the blood flowing.
strength
backsquat
10x135
8x185
6x225
5-5-5
superset w/ 30sec plank hold
255
275
285
little flat on the upper end today.
255 was good but felt it more than i would have thought
275 got heavy on 4 and 5
285 was solid for 5 but heavy and the form suffered a little.
these were 75-80-85 of 1 rep supposedly. using these number would put it at 340. better.
still working on depth and form. getting better but its a journey...
met-con
10min amrap
5- k/b thrusters 35#
5- right leg split squats w/35's
5- left leg ...
5- right leg step up 20" w/35's
5- left leg
6 rounds
really thought 10 rounds would be possible but the split squats slowed mr down and by the 4th round i was pretty gassed. had thought about doing a 20amrap on this but no....
again much harder than it looked on paper.
roll
plyo
yoga
mobility
spent some serious time on this today. fatigue was setting in and knew i needed to focus more on this. no sense cranking out a run or some speed work as i was pretty shot. will keep building the volume but at a smart level. no sense burning out or getting injured.
time well spent today on mobility. good stuff.
half way thru the week!
yippee
dragging a little. but up and out and into the fire...
warm up
3 rounds
run 800m
10 pullups
20 push ups
30 squats
runs were at 8:15ish pace. steady state. open up the legs and work the stride.
feeling really good in the vibrams now. amazed.
all rounds of bodyweight exercises unbroken.
was feeling a little flat but this helped to get the blood flowing.
strength
backsquat
10x135
8x185
6x225
5-5-5
superset w/ 30sec plank hold
255
275
285
little flat on the upper end today.
255 was good but felt it more than i would have thought
275 got heavy on 4 and 5
285 was solid for 5 but heavy and the form suffered a little.
these were 75-80-85 of 1 rep supposedly. using these number would put it at 340. better.
still working on depth and form. getting better but its a journey...
met-con
10min amrap
5- k/b thrusters 35#
5- right leg split squats w/35's
5- left leg ...
5- right leg step up 20" w/35's
5- left leg
6 rounds
really thought 10 rounds would be possible but the split squats slowed mr down and by the 4th round i was pretty gassed. had thought about doing a 20amrap on this but no....
again much harder than it looked on paper.
roll
plyo
yoga
mobility
spent some serious time on this today. fatigue was setting in and knew i needed to focus more on this. no sense cranking out a run or some speed work as i was pretty shot. will keep building the volume but at a smart level. no sense burning out or getting injured.
time well spent today on mobility. good stuff.
half way thru the week!
yippee
Tuesday, January 18, 2011
Tuesday 1-18
more snow!
well for a little while at least. rain and ice when i left the gym.
warm-up
3 rounds
5 walk outs
20 push ups
30 squats
all good. like this as an opener but will need to get the pullups back in there too.
run 1 mile
just a opener for the legs. 8:15 pace.
no strength phase today.
Met-con
5 rounds
7- bear complex 75#
11- lateral jump burpees
12 minutes +/-
felt pretty solid. all the bear complexes were unbroken. never had to put the bar down.
the lateral burpees were much better this time. significantly less taxing. still hard but better. got into a rhythm and cranked them out. short pause between rounds to compose myself and get back at it.
good stuff.
tempo run
4 miles
33:50
8:20 pace. just a solid tempo/endurance run. 85%. trying to keep it feeling easy and light.
felt pretty good. definitely a mental battle for the first 2 miles. once thru them it was better. just soldier on. longer runs on the treadmill are a bit of a grind. ripped off 5 miles on Saturday outside like nothing and suffered this am on the treadmill. its all mental.
legs feeling good, feet feeling good. happy with the progress.
plyo
yoga
mobility
foam roll
spent some extra time working out the kinks on the roller and with some mobility work.
with the increased volume will need to increase the mobility work accordingly.
all in all a good session.
peace!
well for a little while at least. rain and ice when i left the gym.
warm-up
3 rounds
5 walk outs
20 push ups
30 squats
all good. like this as an opener but will need to get the pullups back in there too.
run 1 mile
just a opener for the legs. 8:15 pace.
no strength phase today.
Met-con
5 rounds
7- bear complex 75#
11- lateral jump burpees
12 minutes +/-
felt pretty solid. all the bear complexes were unbroken. never had to put the bar down.
the lateral burpees were much better this time. significantly less taxing. still hard but better. got into a rhythm and cranked them out. short pause between rounds to compose myself and get back at it.
good stuff.
tempo run
4 miles
33:50
8:20 pace. just a solid tempo/endurance run. 85%. trying to keep it feeling easy and light.
felt pretty good. definitely a mental battle for the first 2 miles. once thru them it was better. just soldier on. longer runs on the treadmill are a bit of a grind. ripped off 5 miles on Saturday outside like nothing and suffered this am on the treadmill. its all mental.
legs feeling good, feet feeling good. happy with the progress.
plyo
yoga
mobility
foam roll
spent some extra time working out the kinks on the roller and with some mobility work.
with the increased volume will need to increase the mobility work accordingly.
all in all a good session.
peace!
Monday, January 17, 2011
Monday 1-17
Happy Monday!
up and out and back to the grind.
got an extra hour in the am as of today. will try to use it wisely while it lasts.
good for the workouts bad for putting food on the table.....lol
warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 1.5 miles
start at 8:30 casual pace. work to 8:00 casual pace and hole there for the majority of the run.
felt good. form solid. feet good.
strength
Deadlifts
10x135
8x225
6x255
5-5-5
w/superset 5 weighted chin ups 55#
275
295
310
all sets were solid form and felt good. 310 was mentally heavy but when i actually got to the bar it came up solid. got 3 re-gripped and got 2 more. maybe should have cranked out a couple more but was feeling good about the solid set of 5 and pretty heavy weight.
all the chins were good. 55# dumbbell between the legs. good dead hang solid form.
very pleased here. it wasn't long ago that a 300# dead was a max effort and i'm pulling it for 5's now. nice.
met-con
20min AMRAP
5- 24" box jumps
10- kettlebell swings 35#
20-double-unders
10 rounds.
the double unders sucked. terrible today. no rhythm, all over the place with reps. argh. very frustrating. will blame some of it on a crappy rope. need to pick up my own rope.
argh. everything else was cake. really need a heavier bell.
run 1.5 miles
8:00 pace. solid finisher. little endurance/durability work.
foam roll
yoga/plyo.
so this will be the new format. little longer warm up and some kind of finisher at the end. will try to get some speed work in etc..
going to poach some of the crossfit endurance wods.
peace!
up and out and back to the grind.
got an extra hour in the am as of today. will try to use it wisely while it lasts.
good for the workouts bad for putting food on the table.....lol
warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 1.5 miles
start at 8:30 casual pace. work to 8:00 casual pace and hole there for the majority of the run.
felt good. form solid. feet good.
strength
Deadlifts
10x135
8x225
6x255
5-5-5
w/superset 5 weighted chin ups 55#
275
295
310
all sets were solid form and felt good. 310 was mentally heavy but when i actually got to the bar it came up solid. got 3 re-gripped and got 2 more. maybe should have cranked out a couple more but was feeling good about the solid set of 5 and pretty heavy weight.
all the chins were good. 55# dumbbell between the legs. good dead hang solid form.
very pleased here. it wasn't long ago that a 300# dead was a max effort and i'm pulling it for 5's now. nice.
met-con
20min AMRAP
5- 24" box jumps
10- kettlebell swings 35#
20-double-unders
10 rounds.
the double unders sucked. terrible today. no rhythm, all over the place with reps. argh. very frustrating. will blame some of it on a crappy rope. need to pick up my own rope.
argh. everything else was cake. really need a heavier bell.
run 1.5 miles
8:00 pace. solid finisher. little endurance/durability work.
foam roll
yoga/plyo.
so this will be the new format. little longer warm up and some kind of finisher at the end. will try to get some speed work in etc..
going to poach some of the crossfit endurance wods.
peace!
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