Tuesday 10-25-11

back in the swing..

Warm up
Run 1 mile 8:00 pace.
-steady and comfortable.
3 rounds
5-pull ups
10- push ups
15- med ball throws
-worked thru this fast. felt solid. couple days rest paying dividends apparently.

Strength
Squat
8-45
8-135
6-185
4-205
1-1-1+
215
240
270-6
-felt solid all the way thru these. 6 reps on the last set. may have had a couple more in me but they were getting heavy....

BBB
3X10 @ 145
-added these in this week as a little bonus work. we'll see.

Met-con
5 rounds
25-kettlebell swings
50- double unders
-12:00 +/-
-solid all the way thru. lost some time as i had to change ropes in the first round. grrr. so probably closer to 10 minutes of work time.

Plyo
Foam Roll
Yoga
-looking to spend some quality time on this each day.

Monday 10-24-11

Monday -weekend wrap-up

Saturday- spent the am in the office and then did a little bs around the house. packed up the truck and headed up to Camp Bullowa for a campfire/campout with the cubs. big fun was had by all!

Sunday- up and out of the tents a little before 7. made a big camp breakfast and then broke camp and headed home. little yard work, clean up the gear, etc...

Monday am.
-i rolled over. figure will pull the same as last week. 4 days straight again. woke up at 4 and wasn't feeling it.
back in the game tomorrow.

Friday 10-21-11

TGIF!
another week down.

warm-up
run 1 mile 8:00 pace
-feeling it a little in the hams so kept the pace a little lighter. loosened up nicely by the end.
3 rounds
5-pull ups
10-push ups
15- med ball

Strength
Press
10-45
8-95
3-3-3+
115
135
150-4
- i may need to reset my press numbers. i am not getting the kind of reps i should at the weights listed.
will work thru the cycle next week and see. want to get quality reps and am not seeing it. better to reset now and see the gains later. keeping an eye n this.

HSPU
-5-5-4
did some reps of handstand push ups. got 3 solid rounds with good depth and form. wanted a 5th rep on the last set but no good.

Met-con
7 rounds
7-burpee
14-double unders
rest 1 minute
7 rounds
7-kettlebell swings
14-sit-ups

-solid met con stolen from Crossfit Ignite.
-each group took about 7 minutes or so on the wall clock. double unders were solid again. burpees are the devil.... they were ok.

Foam roll
Plyo
-work out the kinks.
try to maybe get in a run or something tomorrow and maybe a hike on Sunday. we'll see.

Thursday 10-20-11

up and up into the rainy yucky am..
grrr, more rain.

warm up
run 1 mile
7:35 pace. solid

25 yard walk outs
3-rounds
10-push ups
10-deck squats

Strength
Deadlift
10-45# rdl's to stretch it out
8-135
6-185
3-3-3+
200
230
260- 13 reps!!
-solid work on this today. felt great. pulling hard and strong thru these. i used the straps on the last set because i wanted to maximize reps. definitely worked. took the grip out of the equation. felt great thru 10 so kept going. 13 was a little shaky form wise. solid set though. excellent.

Met-con
4x400m run
2:00 rest between sets
-excellent. started at 6:25 pace, did the next at 6:10ish, then 5:45, then 5:30. 5:30 was fast but good. need to remember that pace and try to match it next time. felt good to run it out. hams will be feeling it tomorrow i am sure.

Yoga
Plyo
Foam roll
-work out the kinks and try to aid the recovery. feeling pretty solid.

Wednesday 10-19-11

little slow out of bed this am. once up though i felt pretty good.


warm up
run 1 mile 7:45
-coming back on form with this
3 rounds
5-pull ups
10-push ups
15- squats
-solid pace. just worked thru to get the blood flowing

Strength
Bench Press
10-45
8-135
3-3-3+
160
185
205- 10
-felt solid thru these. reset the numbers from last week to boost them up and felt better. reps 9 and 10 were hard but they are supposed to be!

met-con
5 rounds
6- 135# power cleans
9- hand release push ups
12- 24" box jumps
9:00 +/- on the wall clock.
-perfect choice for this am. been looking to keep the met-cons in the 10-15 min realm. at least for this week. maybe next week open it up a bit. look more into the 20-30 minute domain. we'll see. deload week will see some longer met-cons and running and rowing.

foam roll
plyo
-had some time to focus on this and it felt good.
gotta keep working mobility.

Tuesday 10-18-11

back in the swing. up a little earlier to give myself some more time.

warm up
run 1 mile
7:50 pace.
3 rounds
20 med ball throws
20 med ball push ups
-worked thru this quickly. opened up the legs etc.. med ball push ups were harder than i remember. maybe the close grip etc?

Strength
Squats
10-45
8-135
6-185
3-3-3+
200
230
260-6
-200 was light, 230 had a little umph to it. 260 felt good. solid deep reps. probably had another in me but the bar was starting to slip a little. felt good.

Met-con
3 rounds
row 500m
30 kettlebell swings
30 double unders
-solid effort here. good little triplet.
-rows were consistent. all swings unbroken and all but the last set of double unders were unbroken. sweet. maybe i am getting the hang of those silly things.
-felt pretty solid.

Hex-Bar carries
-6x40 yard with 140# on hex bar
going to try to work some more of this type of stuff into the routine. great grip builder. hands get worked, core, lats, you name it. excellent. will be doing more of this along with prowler etc...

plyo
foam roll
-gotta stay loose...

Monday 10-17-11

weekend wrap and Monday excuses....
spent the weekend camping with the cub and boy scouts. good times!
3 mile hike Saturday pm, lots of campfires, good food, and general fun in the woods.
slept pretty good, but late to bed and early to rise etc...

Sunday-
did some yard work and tackled the garage clean up process. still unpacking, putting away etc...
finally sat down about 5 and was done!

Monday
had every intention of getting up and getting it done this am but i rolled over.
figured i could use an extra hour and the body feels good for it.
back in tomorrow for squats and will hit 4 days in a row for a serious block of work.

more camping this coming weekend then things should slow down a little, till the holidays hit of course.....

peace!