happy Friday! although i will be working tomorrow so whatever that means!
back to business as usual. opened the mainsite WOD this am and thought about it a little. decided that i would make up one of the strength WOD's that i missed while in Florida. no offense to coach and i need to work my HSPU's but needed a strength workout this am.
picked the deadlift/pull-up WOD from Sunday.
treadmill warm-up
1/4
1
1/4
mixed this up a bit. did the standard 1/4 mile warm up walk/jog to get the legs moving and heart rate up a little since it is early in the am. moved into the mile and worked on an increasing pace. started at 8:50 or so and brought it down to 8:00 pace for the last quarter. instead of a walk/jog 1/4 to finish it off i jogged at a 10min pace. this felt good and keep the blood flowing a bit. will be adjusting this in the weeks to come. may need to boost the length of the run warm up a bit. really need another half hour in the am. other option is to start doing some doubles and picking up a run or CFE workout in the pm after work. will tweak this in the coming weeks.
strength warm up
3 rounds
15 dips
15 squats
felt the squats from yesterday and the last set of dips was a little harder effort. moved thru with no rest. kept a good pace for the 3 rounds
deadlift warmup
10x45
10x135
8x185
WOD
225# deadlifts/pull-ups
i edited this slightly from rx'd to fit time and to keep it a bit more metabolic.
15 dl's
40 p/u
12 dl's
30 p/u
9 dl's
20 p/u's
6 dl's
10 p/u's
my grip is the biggest issue on the deads. it starts to slip a little and i end up holding the bar with my fingers. played with it a little and may have worked it out. deads felt strong. had to break them up a little due to grip slip and needed a little rest on some of the later sets. all in all happy with the deads. lower back a little tweaked and started to feel it on the last few sets. need to stretch it out. might be due to sleeping in a weird bed and being jammed into an airplane. may put the chiro back in my schedule as well.
cashed out with a set of 10x135 deads. want ed to hold good form and blast the grip. mission accomplished.
the pullups were hard. hands were sweaty and were slipping on the bar. may pick up some wrist bands. as retarded as that sounds might help keep my hands dry. broke the pull-ups into sets of 10/8/5 or whatever i could blast out before my grip fell apart. these were hard but i expected that.
took roughly 25 mins to work thru this and i was shot at the end. had to walk from one side of gym to the other to get to pull up bar.
weighed in at an even 200 this am. at 5-10 this is still a little heavy but i have added a bunch of muscle. i would be happy at 195/190 with a greater strength to weight ratio. just want to lean out a little and get a bit better in met-con/endurance. definitely seeing a lot of improvement and crossfit is responsible for that.
peace
Friday, January 29, 2010
Thursday, January 28, 2010
Back to buisness as usual
ok, back in the swing. long day yesterday after a few days on the road. good to be back and be home with the family.
slept great last night. alarm seemed early and struggled a little to get out of bed but felt good once up and around
warm up
run
1/4
1
1/4
did the 1 mile as a progressive increase in speed. finished the last quarter at an 8 min pace. felt good. didn't struggle. hamstrings feel much better. they were sore and tight while in florida so i think a day or two of rest really helped them.
strength warm up
3 rounds fast
10 dips
10 pull ups
15 air squats
moved quickly through these with little to no rest and felt good on the movements. again i think a benefit of a couple days rest. realizing that the body may have needed it more than i thought.
WOD
back squat
1-1-1-1-1-1-1
warm up
10x135
8x225
6x275
1x295
1x305
1x315
1x315 fail
1x295 fail
lost my lower back on the last 2 reps. not sure what happened but got a tweak in the lower back and lost the reps. decided to call it a day there. did a couple light sets to finish the legs off
20x135
20x135
20x45
the sets of 20 at the end were sweet. i can see how doing heavy sets of 20 as Rippetoe talks about would be brutal. he quotes something like "at the end of a set of 20 squats just do whatever jesus tells you". i can see that. the 135 was just to bust the legs up a bit. i could imagine doing 20 at 225 and really kicking my ass! good stuff.
315 is still my old pr but my form is significantly better now. much deeper and stronger off the bottom. like this. need to keep getting stronger in the bottom of the squat.
all in all a good day and happy to be home to the gym. really enjoy working out there. no it isn't a crossfit box but its the best of the rest.
peace
slept great last night. alarm seemed early and struggled a little to get out of bed but felt good once up and around
warm up
run
1/4
1
1/4
did the 1 mile as a progressive increase in speed. finished the last quarter at an 8 min pace. felt good. didn't struggle. hamstrings feel much better. they were sore and tight while in florida so i think a day or two of rest really helped them.
strength warm up
3 rounds fast
10 dips
10 pull ups
15 air squats
moved quickly through these with little to no rest and felt good on the movements. again i think a benefit of a couple days rest. realizing that the body may have needed it more than i thought.
WOD
back squat
1-1-1-1-1-1-1
warm up
10x135
8x225
6x275
1x295
1x305
1x315
1x315 fail
1x295 fail
lost my lower back on the last 2 reps. not sure what happened but got a tweak in the lower back and lost the reps. decided to call it a day there. did a couple light sets to finish the legs off
20x135
20x135
20x45
the sets of 20 at the end were sweet. i can see how doing heavy sets of 20 as Rippetoe talks about would be brutal. he quotes something like "at the end of a set of 20 squats just do whatever jesus tells you". i can see that. the 135 was just to bust the legs up a bit. i could imagine doing 20 at 225 and really kicking my ass! good stuff.
315 is still my old pr but my form is significantly better now. much deeper and stronger off the bottom. like this. need to keep getting stronger in the bottom of the squat.
all in all a good day and happy to be home to the gym. really enjoy working out there. no it isn't a crossfit box but its the best of the rest.
peace
Wednesday, January 27, 2010
Traveling light
been dark a few days so here's the wrap-up.
flew to Orlando Sunday night. got checked in in time watch the vikings game. sweet. really wish the vikings had pulled it out but a great game none the less. got to bed late and slept like crap. hotel bed, etc....
got up Monday and had planned on an outside run. well cold rain put a stop to that. yuck. went to the gym and got a workout in.
run
1/4
1
1/4
pretty quick on the run. felt ok. could have run farther but wanted to get some body weight stuff in.
strength
10 rounds cindy
5 pull ups
10 push ups
15 air squats
felt good and pushed thru. sweated like an animal in the little fitness center.
run
1/4
1/2
1/4
used this as a little post cindy wrap up and cool down.
spent all day walking a trade show. lots of time on the feet and felt it by the end of the day.
did the same yesterday. skipped the run in the am but spent the whole day on my feet and then the evening on a plane! yippy!
no workout this am. i rolled over. good to be home and get back to business!!
flew to Orlando Sunday night. got checked in in time watch the vikings game. sweet. really wish the vikings had pulled it out but a great game none the less. got to bed late and slept like crap. hotel bed, etc....
got up Monday and had planned on an outside run. well cold rain put a stop to that. yuck. went to the gym and got a workout in.
run
1/4
1
1/4
pretty quick on the run. felt ok. could have run farther but wanted to get some body weight stuff in.
strength
10 rounds cindy
5 pull ups
10 push ups
15 air squats
felt good and pushed thru. sweated like an animal in the little fitness center.
run
1/4
1/2
1/4
used this as a little post cindy wrap up and cool down.
spent all day walking a trade show. lots of time on the feet and felt it by the end of the day.
did the same yesterday. skipped the run in the am but spent the whole day on my feet and then the evening on a plane! yippy!
no workout this am. i rolled over. good to be home and get back to business!!
Saturday, January 23, 2010
The Bear
saturday am and the alarm was a little annoying. but i got up and got moving anyway.
saddled up and rolled to the gym.
mainsite rest day so grabbed the strength workout off the CFE site.
run warm up
1/4
1
1/4
same drill with the mile. start out at a distance pace and increase from there.
strength warm up
bear complex
10x45
8x65
CFE WOD
3 rounds
95# bear complex
21 pull-ups
moved thru pretty quick. 2nd and 3rd round bear complex was broken at the 5 rep. had to put the bar down and finish the last 2 reps after 10-20 sec rest
cash out
bear complex
7x95
7x75
7x65
done.
had to go and watch a friend bury his marine son killed on afganistan. sad, long morning.
off to florida tomorrow.
saddled up and rolled to the gym.
mainsite rest day so grabbed the strength workout off the CFE site.
run warm up
1/4
1
1/4
same drill with the mile. start out at a distance pace and increase from there.
strength warm up
bear complex
10x45
8x65
CFE WOD
3 rounds
95# bear complex
21 pull-ups
moved thru pretty quick. 2nd and 3rd round bear complex was broken at the 5 rep. had to put the bar down and finish the last 2 reps after 10-20 sec rest
cash out
bear complex
7x95
7x75
7x65
done.
had to go and watch a friend bury his marine son killed on afganistan. sad, long morning.
off to florida tomorrow.
Friday, January 22, 2010
Friday! for whatever thats worth......
so its Friday.
some things on the agenda for the day/weekend..
wrap up most of my stuff at work as i will be away till wednesday.
going to a wake/viewing for a friends son who was killed in Afghanistan last week.
this has been affecting me greatly. as a father it is difficult to comprehend the emotions of burying a young son. very heavy stuff.
will attend the mass tomorrow morning as well.
looking to get a workout in tomorrow am and maybe Sunday am.
fly out Sunday pm for Orlando. may make a few calls and see if any of the boys will be around. we'll see.
so anyway....
warm up run
woke up with a sore left calf. seemed to stretch itself out a little after walking around a bit.
1/4
1
1/4
used the progressive pace on the mile again. start a little slower than usual and build to a pace faster than normal. feels good. doesn't shock the system as much i guess.
strength warm up
3 round quickly but not for time
10 dips
10 pull-ups
10 squats
dips were good, pull-ups were good and squats were ok but feeling the C&J from yesterday.
WOD
3 rounds for time
50 double unders
50 back extensions
don't have a lot of experience withe the double unders so i scald this a bit.
did 3 rounds of the following
20 double unders with singles mixed in
50 back ext
the double unders got better as i went thru the rounds. just need to work on the skill. will add this to the list of things to work on post WOD. think i can get 20 strung together pretty easy with a little practice. i think the most i got in a row was 13/14 today
didn't time the WOD as i was working double under form but moved quickly with minimal rest.
post WOD
did 3 more rounds of double unders to try to smooth them out
20
20
20
was pretty cashed after this. felt good.
been a good week workout wise. liking this trend. need to keep it up.
body weight has been holding steady if not down a pound or 2. not so much concerned with what the scale says so long as i feel strong.
peace
some things on the agenda for the day/weekend..
wrap up most of my stuff at work as i will be away till wednesday.
going to a wake/viewing for a friends son who was killed in Afghanistan last week.
this has been affecting me greatly. as a father it is difficult to comprehend the emotions of burying a young son. very heavy stuff.
will attend the mass tomorrow morning as well.
looking to get a workout in tomorrow am and maybe Sunday am.
fly out Sunday pm for Orlando. may make a few calls and see if any of the boys will be around. we'll see.
so anyway....
warm up run
woke up with a sore left calf. seemed to stretch itself out a little after walking around a bit.
1/4
1
1/4
used the progressive pace on the mile again. start a little slower than usual and build to a pace faster than normal. feels good. doesn't shock the system as much i guess.
strength warm up
3 round quickly but not for time
10 dips
10 pull-ups
10 squats
dips were good, pull-ups were good and squats were ok but feeling the C&J from yesterday.
WOD
3 rounds for time
50 double unders
50 back extensions
don't have a lot of experience withe the double unders so i scald this a bit.
did 3 rounds of the following
20 double unders with singles mixed in
50 back ext
the double unders got better as i went thru the rounds. just need to work on the skill. will add this to the list of things to work on post WOD. think i can get 20 strung together pretty easy with a little practice. i think the most i got in a row was 13/14 today
didn't time the WOD as i was working double under form but moved quickly with minimal rest.
post WOD
did 3 more rounds of double unders to try to smooth them out
20
20
20
was pretty cashed after this. felt good.
been a good week workout wise. liking this trend. need to keep it up.
body weight has been holding steady if not down a pound or 2. not so much concerned with what the scale says so long as i feel strong.
peace
Thursday, January 21, 2010
grace gone bad?
up early this am. woke up way before the alarm and was ready to hop out of bed when it went off. weird. went to bed at normal time. maybe just getting back on schedule?
calves sore from yesterday. guess the jump at the end of the burpee into the pull up put a little hurt on the lower legs. other than that felt good. thought i might have some delayed soreness but didn't notice it.
early thru the doors so was able to move thru my warm up fairly relaxed.
run warm up
1/4
1
1/4
paced the mile. started a little slower and then built up the speed to finish fast. felt good. it helped to stretch out the calves etc.
strength warm up
3 rounds
10 dips
10 pull ups
15 squats
move through this fast. felt it a bit on the pull ups and definitely felt it on the squats. the explosive power was lacking. still cranked it out.
WOD
3 rounds
10x135 clean and jerk
30 ghd sit ups
warm up
10x45 c&j
8x95 c&j
these are full squat cleans with a push jerk at the top
was thinking i could get the 135 but scaled it back to 115. my max clean is around 155. tries 175 last time but failed. plus with the jerk at the top 135 might be a little rich. wanted to try to keep it metabolic as well so settled on 115. this was most likely the smart decision
1st round unbroken. clean and jerks were very hard and dipping into anaerobic toward the end
2nd round was 5 and 5. wrist fatiguing on the second 5. need to work on my catch. think i am hanging the bar out in front a little too much on some of them. getting good depth on the squat though which i am very happy about.
3rd round was 5-3-2 very tough
the sit-ups were basically unbroken. slight rest at the top in some of the later rounds toward the end. did these on a decline bench set as high as it would go. tried to keep full extension all the way down.
total time 14 minutes? +/- using wall clock
the clean and jerk's really took it out of me. they definitely spiked the heart rate and by the time i got thru i was dizzy. need to work on form on these. i think that would help a lot with both speed and weight. these were fairly slow and controlled. need to get under the bar faster. wanted to keep better form over time. the weight was good. heavy but not ridiculous.
got a couple compliments from a few of the regulars at the gym today on my overall fitness level. i am feeling much stronger and more metabolically conditioned. i suppose i am looking better as well. still need to redistribute some more weight. want to get a lot stronger as well. considering a strength building bias maybe after the half marathon or at the end of the summer depending on how much riding i am doing. we'll see.
at least in the gym and with the diet i am moving in the right direction. other parts of life are still fubar but hey thats just how it rolls sometimes......
calves sore from yesterday. guess the jump at the end of the burpee into the pull up put a little hurt on the lower legs. other than that felt good. thought i might have some delayed soreness but didn't notice it.
early thru the doors so was able to move thru my warm up fairly relaxed.
run warm up
1/4
1
1/4
paced the mile. started a little slower and then built up the speed to finish fast. felt good. it helped to stretch out the calves etc.
strength warm up
3 rounds
10 dips
10 pull ups
15 squats
move through this fast. felt it a bit on the pull ups and definitely felt it on the squats. the explosive power was lacking. still cranked it out.
WOD
3 rounds
10x135 clean and jerk
30 ghd sit ups
warm up
10x45 c&j
8x95 c&j
these are full squat cleans with a push jerk at the top
was thinking i could get the 135 but scaled it back to 115. my max clean is around 155. tries 175 last time but failed. plus with the jerk at the top 135 might be a little rich. wanted to try to keep it metabolic as well so settled on 115. this was most likely the smart decision
1st round unbroken. clean and jerks were very hard and dipping into anaerobic toward the end
2nd round was 5 and 5. wrist fatiguing on the second 5. need to work on my catch. think i am hanging the bar out in front a little too much on some of them. getting good depth on the squat though which i am very happy about.
3rd round was 5-3-2 very tough
the sit-ups were basically unbroken. slight rest at the top in some of the later rounds toward the end. did these on a decline bench set as high as it would go. tried to keep full extension all the way down.
total time 14 minutes? +/- using wall clock
the clean and jerk's really took it out of me. they definitely spiked the heart rate and by the time i got thru i was dizzy. need to work on form on these. i think that would help a lot with both speed and weight. these were fairly slow and controlled. need to get under the bar faster. wanted to keep better form over time. the weight was good. heavy but not ridiculous.
got a couple compliments from a few of the regulars at the gym today on my overall fitness level. i am feeling much stronger and more metabolically conditioned. i suppose i am looking better as well. still need to redistribute some more weight. want to get a lot stronger as well. considering a strength building bias maybe after the half marathon or at the end of the summer depending on how much riding i am doing. we'll see.
at least in the gym and with the diet i am moving in the right direction. other parts of life are still fubar but hey thats just how it rolls sometimes......
Wednesday, January 20, 2010
plurpee's? burpee/pull-ups oh the fun!
good morning! and what a wake up call this was!
rolled out and fired up the blackberry to check today wod.
100 burpee pull-ups for time! yikes! apparently this is affectionately call GI Jane!
well i guess it could have been worse. not a huge fan of burpees but i do love me some pull-ups!
warm-up
run on treadmill
1/4
1
1/4
run felt good this am and i almost stayed at it for a couple for miles but decided that the shins/knees could use a little break.
skipped the strength warm-up as the burpee-pull-ups pretty much cover it.
started out with a decent pace. i realize that this is a met-con for time and should be done all out but 100 reps of anything deserves a little pacing. felt surprising good doing these. don't get me wrong they hurt like hell and bring the pain fast. had to lose the ipod as it got annoying bouncing around. almost took off my glasses as they were sliding around a little as well.
here's the break down
25
15
10
10
10
10
10
10
took about a 20-30 sec break in between sets after the 15.
only had the wall clock for time and it was sup 20 minutes give or take. i definitely paced these but also worked hard and got them all done. at 50 i figured i would be 75 and out but soldiered on! psyched about that. felt very strong on the pull up and as my burpees arent the smoothest or fastest i was happy with the workout over all. definitely a hurter!
so its wednesday! middle of the week. still stressed but dealing with it. argh.
leaving sunday for florida. bringing the running shoes and will get a few road workouts in hopefully. will be on my feet all day so we'll see what happens. will hope to hit it hard the rest of the week just in case.
rolled out and fired up the blackberry to check today wod.
100 burpee pull-ups for time! yikes! apparently this is affectionately call GI Jane!
well i guess it could have been worse. not a huge fan of burpees but i do love me some pull-ups!
warm-up
run on treadmill
1/4
1
1/4
run felt good this am and i almost stayed at it for a couple for miles but decided that the shins/knees could use a little break.
skipped the strength warm-up as the burpee-pull-ups pretty much cover it.
started out with a decent pace. i realize that this is a met-con for time and should be done all out but 100 reps of anything deserves a little pacing. felt surprising good doing these. don't get me wrong they hurt like hell and bring the pain fast. had to lose the ipod as it got annoying bouncing around. almost took off my glasses as they were sliding around a little as well.
here's the break down
25
15
10
10
10
10
10
10
took about a 20-30 sec break in between sets after the 15.
only had the wall clock for time and it was sup 20 minutes give or take. i definitely paced these but also worked hard and got them all done. at 50 i figured i would be 75 and out but soldiered on! psyched about that. felt very strong on the pull up and as my burpees arent the smoothest or fastest i was happy with the workout over all. definitely a hurter!
so its wednesday! middle of the week. still stressed but dealing with it. argh.
leaving sunday for florida. bringing the running shoes and will get a few road workouts in hopefully. will be on my feet all day so we'll see what happens. will hope to hit it hard the rest of the week just in case.
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