started to get a sore throat yesterday afternoon.
got worse last night.
got up and took a little advil.
woke up and felt like crap so i rolled over. argh
so done with this sick non-sense.....
hopefully this is the end of it.
rest day.
Tuesday, February 15, 2011
Monday, February 14, 2011
Monday 2-14-11
happy valentines day!
yippee.
better get a card.....
up and out early to get some shizz done!
warm up
run 2 miles
16:15
solid. feeling better on these
3 rounds
10- pullups
20- push ups
30- squats
solid work here. back to the old style warm up. gotta work some pull ups again.
definitely a more difficult trio. still want to work in the walk outs my add them for a quad-fecta..
Snatch complex
1- snatch grip deadlift
1- hang power snatch
1- overhead squat
1- hang snatch
1- full snatch
45-65-75-85-95-105-105-105
threw in a few warm up rounds at the beginning and then worked form on the 105's
need to work on my drive from the floor and 2nd pull. just need to snatch more period.
felt pretty solid overall
met-con
5 rounds
15- med ball throws 16# ball
15- 95# power snatch
modified this a little.
can't do wall balls at the gym so did throws as high as i could with a 16# ball.
did power snatches and dropped the weight from 105 to 95 to focus on the form.
weight was easy when i got under it.
grip was a bit rough after a while. did sets of 5. hands a little banged up from it. tape maybe? caulk?
5 rounds was enough!
22 minutes of solid work. just as brutal as i had expected. argh...
mobility
yoga
foam roll
spent a little time getting more mobile. like the direction that this is taking me.
added a few more yoga-esque poses to the routine.
good stuff for a monday!!
peace
yippee.
better get a card.....
up and out early to get some shizz done!
warm up
run 2 miles
16:15
solid. feeling better on these
3 rounds
10- pullups
20- push ups
30- squats
solid work here. back to the old style warm up. gotta work some pull ups again.
definitely a more difficult trio. still want to work in the walk outs my add them for a quad-fecta..
Snatch complex
1- snatch grip deadlift
1- hang power snatch
1- overhead squat
1- hang snatch
1- full snatch
45-65-75-85-95-105-105-105
threw in a few warm up rounds at the beginning and then worked form on the 105's
need to work on my drive from the floor and 2nd pull. just need to snatch more period.
felt pretty solid overall
met-con
5 rounds
15- med ball throws 16# ball
15- 95# power snatch
modified this a little.
can't do wall balls at the gym so did throws as high as i could with a 16# ball.
did power snatches and dropped the weight from 105 to 95 to focus on the form.
weight was easy when i got under it.
grip was a bit rough after a while. did sets of 5. hands a little banged up from it. tape maybe? caulk?
5 rounds was enough!
22 minutes of solid work. just as brutal as i had expected. argh...
mobility
yoga
foam roll
spent a little time getting more mobile. like the direction that this is taking me.
added a few more yoga-esque poses to the routine.
good stuff for a monday!!
peace
Weekend wrap 2-12/13
Saturday am
got into the gym for a good little session Saturday
warm up
run 2 miles
16:30
felt pretty solid.
bear complex
65-85-95
press
7x95
5x115
3x135
1-1-1-1-1-1-1-1
145
155
165
175
185
195-f
got a heavy but solid 185. really wanted to go above 190 but happy with that.
thats a solid bodyweight press. good deal.
easily scene the most improvement in my press doing the 5-3-1 protocol.
excellent. of course this was were there was the most room for improvement.
met-con
5 rounds
5- handstand push ups
10- burpees
20- double unders
need to get my own rope! couldn't find the good ones and had to use the crappy rope. argh.
handstand pushups were deeper than before. used 1 foam mat and tried to touch it each time or get as close as possible.
burpees were of course as super as ever!
solid workout.
Sunday
rest.
had other commitments and had been out late on saturday for cub scouts.
rest was in order.
still recovering from the bit of the flu that i had so not looking to over do it just yet.
peace!
got into the gym for a good little session Saturday
warm up
run 2 miles
16:30
felt pretty solid.
bear complex
65-85-95
press
7x95
5x115
3x135
1-1-1-1-1-1-1-1
145
155
165
175
185
195-f
got a heavy but solid 185. really wanted to go above 190 but happy with that.
thats a solid bodyweight press. good deal.
easily scene the most improvement in my press doing the 5-3-1 protocol.
excellent. of course this was were there was the most room for improvement.
met-con
5 rounds
5- handstand push ups
10- burpees
20- double unders
need to get my own rope! couldn't find the good ones and had to use the crappy rope. argh.
handstand pushups were deeper than before. used 1 foam mat and tried to touch it each time or get as close as possible.
burpees were of course as super as ever!
solid workout.
Sunday
rest.
had other commitments and had been out late on saturday for cub scouts.
rest was in order.
still recovering from the bit of the flu that i had so not looking to over do it just yet.
peace!
Friday, February 11, 2011
Friday 2-11-11
TGIF!
feeling better today so got up and decided to try to get something done!!
warm-up
run 2 miles
16:30
nice easy pace. felt good to let the legs spin a bit.
get a little sweat going and flush out some of the yuck...
bear complex
5 reps per round
45
65
85
105
125
felt pretty good here.
worked in a little mobility plyo in between sets.
worked up to 125 which was heavy but not overly so. definitely feel i could handle some heavier loads on this. will see next time it comes up what kind of weight i can put on the bar.
Backsquat
7x135
5x225
3x275
1-1-1-1-1-1-1
295
305
315
325-f
325-f
stopped there. really close on 325 really close. argh!
315 was solid and deep. good form.
happy with this. considering my squat is still a work in progress i am very pleased.
when i reset my squat in the fall it was under 200. having to get deep makes all the difference.
Deadlift
7x135
5x225
3x255
1-1-1-1-1-1-1
275
295
305
315
335
350-f
345-f
wanted 350 bad! and its close. 335 was solid form and a good pull.
having just finished the squats i was happy with this. good solid effort and considering how crappy my deadlift felt on monday this is huge.
had missed the 1 rep max tests this week as i was under the weather so figured i would throw it down crossfit total style this am.
ran out of time for the press so will have to test that over the weekend.
pressed 175 for 3 last weekend so we'll see what kind of numbers i can put up for 1
315+335=650 hope to add a 190 press maybe....
good progress all things considered. time to refocus and retool.
peace!
feeling better today so got up and decided to try to get something done!!
warm-up
run 2 miles
16:30
nice easy pace. felt good to let the legs spin a bit.
get a little sweat going and flush out some of the yuck...
bear complex
5 reps per round
45
65
85
105
125
felt pretty good here.
worked in a little mobility plyo in between sets.
worked up to 125 which was heavy but not overly so. definitely feel i could handle some heavier loads on this. will see next time it comes up what kind of weight i can put on the bar.
Backsquat
7x135
5x225
3x275
1-1-1-1-1-1-1
295
305
315
325-f
325-f
stopped there. really close on 325 really close. argh!
315 was solid and deep. good form.
happy with this. considering my squat is still a work in progress i am very pleased.
when i reset my squat in the fall it was under 200. having to get deep makes all the difference.
Deadlift
7x135
5x225
3x255
1-1-1-1-1-1-1
275
295
305
315
335
350-f
345-f
wanted 350 bad! and its close. 335 was solid form and a good pull.
having just finished the squats i was happy with this. good solid effort and considering how crappy my deadlift felt on monday this is huge.
had missed the 1 rep max tests this week as i was under the weather so figured i would throw it down crossfit total style this am.
ran out of time for the press so will have to test that over the weekend.
pressed 175 for 3 last weekend so we'll see what kind of numbers i can put up for 1
315+335=650 hope to add a 190 press maybe....
good progress all things considered. time to refocus and retool.
peace!
Thursday 2-11-11
took one more day for good measure.
still feeling it a bit and wanted to make sure i was fully recharged.
will get back into it tomorrow!
peace
still feeling it a bit and wanted to make sure i was fully recharged.
will get back into it tomorrow!
peace
Wednesday, February 9, 2011
Wednesday 2-9-11
so still not 100% with whatever little big i have picked up.
argh.
figure should be back in the game tomorrow.
pretty annoying but trying to keep the bigger picture in mind here.
peace!
argh.
figure should be back in the game tomorrow.
pretty annoying but trying to keep the bigger picture in mind here.
peace!
Tuesday, February 8, 2011
Tuesday 2-8-11
rest.
i am off my game right now. nit sure if i picked up a bug from the kids or what.
my back is sore and my body achy. argh.
i rolled over and grabbed an extra hour plus this am in an effort to break out of the rut.
gonna hop up on vitamins and hope to push this thru my system with some fluids.
bummer being that this is a 1 rep max test week and i feel about as strong as a mouse.
argh.
peace.
looking forward to feeling better tomorrow....
i am off my game right now. nit sure if i picked up a bug from the kids or what.
my back is sore and my body achy. argh.
i rolled over and grabbed an extra hour plus this am in an effort to break out of the rut.
gonna hop up on vitamins and hope to push this thru my system with some fluids.
bummer being that this is a 1 rep max test week and i feel about as strong as a mouse.
argh.
peace.
looking forward to feeling better tomorrow....
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