TGIF
man its been a week for sure. yikes. lots of drama at the office. argh
anyway. up with the alarm and snoozed it once. body definitely protesting a little this am.
hams got sore yesterday. well not so sore but really tight. will have to focus a little mre on keeping them loose.
checked the mainsite and a new hero wod was posted. a real beat of one as well.
too many subs for me to do it clean so i looked over at crossfit endurance for a strength workout and found just what the doctor ordered.
treadmill warmup
run 1.5
just getting loosened up. felt actually pretty good. kicked the pace up a little at the end. hams definitely tight but didn't really bother me on the run.
strength warm up
new set up here
3 rounds
10 70# Romanian deadlifts
10 70# overhead squats
10 push ups
wanted to do the rdl's to try to stretch out the hams and focus on using the hips. work some hip mobility into the warm up
overhead squats for a change and cause they are a badass exercise. legs,shoulders, core all active
push ups just to round it out
went well. the rdl's got better each round
CFE WOD
Deadlift
w/u 10x135
10-8-5-3-3-3
225
255
275
285
295
305
felt good thru all sets. used the straps for the 295/305 sets only cause my grip was failing.
305 form suffered a little but the wight cam up fairly easy.
could have pushed to 315 but felt this progression was good and didn't want to get greedy.
love to deadlift. its a great exercise.
cash out
stretch and foam roll
focused on the hams and the it bands
the foam roller is a torture device!
hopefully this helps to loosen up the hams.
long weekend on tap.
peace
Friday, May 28, 2010
Thursday, May 27, 2010
Thursday
mainsite rest day but no rest for this boy.
figured i needed to get up and get something done.
little stiff yesterday in the hams. felt pretty good this am. stretched them out post workout and will probably stretch them more tonight just to keep them loose.
treadmill warm up
run 2 miles
endurance pace. felt good. legs were good. pace was good. knees feel great and the right heel has been 100% better.
no strength warm up as i was going to incorporate it into today work out.
WOD
with weight vest
5 pull ups
10 push ups
15 double unders
have to admit i borrowed this idea from Gunx Crossfit. a Cindy variation with double unders in place of squats. i liked it. put my own twist on it with the vest
wasn't sure i wanted to go for rounds or time on this so i just went at it
10 rounds 17 minutes +/-
go stuck in traffic as the pull up bar i like to use is part of something else that i was sharing. that was fine. double unders were weird with the weight vest on. little harder to get a rhythm. rounds were all mixed up. some were unbroken some were stop start. all the pull ups were strict and unbroken. all the push ups were unbroken as well. vest got heavy toward the end.
shoulders were feeling it at the end. maybe from the push ups but definitely from the double unders with the vest.
good solid effort this am.
pleased
almost the weekend! yippee
figured i needed to get up and get something done.
little stiff yesterday in the hams. felt pretty good this am. stretched them out post workout and will probably stretch them more tonight just to keep them loose.
treadmill warm up
run 2 miles
endurance pace. felt good. legs were good. pace was good. knees feel great and the right heel has been 100% better.
no strength warm up as i was going to incorporate it into today work out.
WOD
with weight vest
5 pull ups
10 push ups
15 double unders
have to admit i borrowed this idea from Gunx Crossfit. a Cindy variation with double unders in place of squats. i liked it. put my own twist on it with the vest
wasn't sure i wanted to go for rounds or time on this so i just went at it
10 rounds 17 minutes +/-
go stuck in traffic as the pull up bar i like to use is part of something else that i was sharing. that was fine. double unders were weird with the weight vest on. little harder to get a rhythm. rounds were all mixed up. some were unbroken some were stop start. all the pull ups were strict and unbroken. all the push ups were unbroken as well. vest got heavy toward the end.
shoulders were feeling it at the end. maybe from the push ups but definitely from the double unders with the vest.
good solid effort this am.
pleased
almost the weekend! yippee
Wednesday, May 26, 2010
Wednesday
so was a little stiff and sore last night.
Fran kicked my ass good. wasn't sure what to expect this am.
felt better than i thought i would. legs a little heavy but not bad. i guess the body recovers a little faster than i thought? maybe.
mainsite had a workout that didn't look half bad on paper. getting smarter and realize that those are the worst! really figured we would see a heavy day but nope. little something different.
treadmill warm up
run 2 miles
need to experiment with an outdoor loop now in the am. have to look into that. the treadmill is fine but i am losing my taste for it. don't want to burn out on it as i will need it when the weather turns again.
felt good on the run. legs were better than expected. pace felt good. nice opener
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
3 rounds. strict pullups. good push ups and the squats were a little annoying as i was feeling it in the quads and hams.
WOD
3 rounds
60sec l-sit
30 45#bar good mornings
60 abmat situps
30 25#plate back ext
like i said, doesn't look half bad. yeah i was wrong. it sucked pretty hard.
did the l-sits on the dip bar. tried to keep the legs as straight as i could and toes as high as i could. brutal. counted off the time and basically did sets of 30,20, or 10 seconds depending.
good mornings were ok. need to check out the form on those. tried to stretch the hams and activate the lower back and hips
abmat sits. dont have and abmat. tried the rolled towel but that didnt really work. did the first set and half of the second with feet on the floor but switched to my feet under a box to finish. wasnt getting the rom i wanted with my feet on the floor.
back extensions were no big deal but that 25# plate got heavy after everything else.
not sure how long it took? long enough. very little rest. sit ups took the longest.
i may not be able to get out of bed tomorrow! expect my core to be destroyed.
nah. shouldnt be too bad.
mainsite rest day tomorrow. need to come up with a plan. hmmmmm
peace
Fran kicked my ass good. wasn't sure what to expect this am.
felt better than i thought i would. legs a little heavy but not bad. i guess the body recovers a little faster than i thought? maybe.
mainsite had a workout that didn't look half bad on paper. getting smarter and realize that those are the worst! really figured we would see a heavy day but nope. little something different.
treadmill warm up
run 2 miles
need to experiment with an outdoor loop now in the am. have to look into that. the treadmill is fine but i am losing my taste for it. don't want to burn out on it as i will need it when the weather turns again.
felt good on the run. legs were better than expected. pace felt good. nice opener
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
3 rounds. strict pullups. good push ups and the squats were a little annoying as i was feeling it in the quads and hams.
WOD
3 rounds
60sec l-sit
30 45#bar good mornings
60 abmat situps
30 25#plate back ext
like i said, doesn't look half bad. yeah i was wrong. it sucked pretty hard.
did the l-sits on the dip bar. tried to keep the legs as straight as i could and toes as high as i could. brutal. counted off the time and basically did sets of 30,20, or 10 seconds depending.
good mornings were ok. need to check out the form on those. tried to stretch the hams and activate the lower back and hips
abmat sits. dont have and abmat. tried the rolled towel but that didnt really work. did the first set and half of the second with feet on the floor but switched to my feet under a box to finish. wasnt getting the rom i wanted with my feet on the floor.
back extensions were no big deal but that 25# plate got heavy after everything else.
not sure how long it took? long enough. very little rest. sit ups took the longest.
i may not be able to get out of bed tomorrow! expect my core to be destroyed.
nah. shouldnt be too bad.
mainsite rest day tomorrow. need to come up with a plan. hmmmmm
peace
Tuesday, May 25, 2010
Tuesday
feels like the squat workout was effective even if i had to alter my plan weight wise. legs a little spongy this am. back seems 100% better. not totally off the hook but much better. no cause for alarm this am.
checked out the mainsite and well ain't it a bitch.....of a workout that is. yikes. FRAN!
so we start the morning with a benchmark workout. a real ball breaker. looks so simple on paper. but well you know how that goes.
warm up
run 2 miles
gotta get the legs ready. steady pace. endurance pace. felt good.
strength warm up
3 rounds
10 push ups
10 squats
10 sit ups
felt good here. little stiff at the start but got loose. the sets served their purpose.
FRAN
21-15-9
95# thrusters
pull-ups
6:41 as rx'd
this is a good time. first time i hardcore timed it. used the stopwatch on my blackberry.
i felt i could have gotten a better time but was really suffering.
the first round was unbroken 21 thrusters/21 pullups
second round was 10/5 on the thrusters and 8/7 on the pullups
needed a break before the last set. 10 sec? 20 sec? not sure
third set 6/3 thrusters and 6/3 pullups
form was well speed form. not great. thrusters got heavy toward the end. pullups were done on the straight bar and my hand spacing was a little off i think. need to use this bar more. and need to work on the kipping pullups in this wod. need to get more comfortable with them
room for improvement!
i was totally cashed after this. i left it all out there. which is what you are supposed to do with this.
foam rolled after. god that hurts! seems to help though. rolled out the back and that helped a lot. IT bands are still the worst. quads and hams were sore from yesterday.
what a way to start a tuesday.
peace!
checked out the mainsite and well ain't it a bitch.....of a workout that is. yikes. FRAN!
so we start the morning with a benchmark workout. a real ball breaker. looks so simple on paper. but well you know how that goes.
warm up
run 2 miles
gotta get the legs ready. steady pace. endurance pace. felt good.
strength warm up
3 rounds
10 push ups
10 squats
10 sit ups
felt good here. little stiff at the start but got loose. the sets served their purpose.
FRAN
21-15-9
95# thrusters
pull-ups
6:41 as rx'd
this is a good time. first time i hardcore timed it. used the stopwatch on my blackberry.
i felt i could have gotten a better time but was really suffering.
the first round was unbroken 21 thrusters/21 pullups
second round was 10/5 on the thrusters and 8/7 on the pullups
needed a break before the last set. 10 sec? 20 sec? not sure
third set 6/3 thrusters and 6/3 pullups
form was well speed form. not great. thrusters got heavy toward the end. pullups were done on the straight bar and my hand spacing was a little off i think. need to use this bar more. and need to work on the kipping pullups in this wod. need to get more comfortable with them
room for improvement!
i was totally cashed after this. i left it all out there. which is what you are supposed to do with this.
foam rolled after. god that hurts! seems to help though. rolled out the back and that helped a lot. IT bands are still the worst. quads and hams were sore from yesterday.
what a way to start a tuesday.
peace!
Monday, May 24, 2010
Monday
took the weekend off. watched the tour of cali and did stuff with the kids. had a blast and the rest was good.
up early this am and ready to go.
mainsite getting all nice and heavy for us today. great way to start the week!
treadmill warm up
run 1.5
felt good. could feel the 2 days off though. thought about going further but had other work to do.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
good all around here. no surprises. alternated strict and kipping pull-ups. the kips are all about the rhythm. they would get hard i'm sure as you went on. full body motion to keep the rhythm going.
WOD
backsquats
5-5-5-5-5
warm up
10x45
10x135
8x225
was psyched to load up the bar on these. wanted to get over 300 for 5 figured i had it in me.
275
285-argh
on the 4th rep of 285 something twanged in my left hip. or right above it. got the 5th on and took a break. it hurt. not in the hip but a muscle above it. not sure what the deal was. not a spine or disc pain. definitely soft tissue related. decided to drop the weight and see how it would go
225
255
265
still sore from the lift. not exactly sure what happened there. tried to kind of bounce out of the bottom and think i put some pressure on that side or something.
dull ache right now.
will see how it goes and take it easy on it for now.
cash out
10x185
10x185
deep good smooth motion
disappointed that i couldn't go for some big weight but can't risk an injury for something silly like that.
back at it tomorrow
up early this am and ready to go.
mainsite getting all nice and heavy for us today. great way to start the week!
treadmill warm up
run 1.5
felt good. could feel the 2 days off though. thought about going further but had other work to do.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
good all around here. no surprises. alternated strict and kipping pull-ups. the kips are all about the rhythm. they would get hard i'm sure as you went on. full body motion to keep the rhythm going.
WOD
backsquats
5-5-5-5-5
warm up
10x45
10x135
8x225
was psyched to load up the bar on these. wanted to get over 300 for 5 figured i had it in me.
275
285-argh
on the 4th rep of 285 something twanged in my left hip. or right above it. got the 5th on and took a break. it hurt. not in the hip but a muscle above it. not sure what the deal was. not a spine or disc pain. definitely soft tissue related. decided to drop the weight and see how it would go
225
255
265
still sore from the lift. not exactly sure what happened there. tried to kind of bounce out of the bottom and think i put some pressure on that side or something.
dull ache right now.
will see how it goes and take it easy on it for now.
cash out
10x185
10x185
deep good smooth motion
disappointed that i couldn't go for some big weight but can't risk an injury for something silly like that.
back at it tomorrow
weekend
rest.
well at least from the gym/bike/run
busy with the kids and family stuff. lots of fun and needed a few days off.
back at it on monday!
well at least from the gym/bike/run
busy with the kids and family stuff. lots of fun and needed a few days off.
back at it on monday!
Friday, May 21, 2010
Friday!
holy crap its friday already? where did the week go?
up early again. let the alarm go off and then got up and out. little less motivated this am but feeling good in general. kink in the neck from yesterday is gone. thats a bonus.
treadmill warm up
run 1.5
didn't push it as the wod has running in it and wanted to focus on it there. felt good though. no real issues.
strength warm up
3 rounds
5 strict pullups chest to bar
10 push ups
15 sit ups
full slow rom on the pull ups. good strict movements here.
push up done on fists as my wrists are a little tight
sit ups on the decline bench at highest setting
felt good going thru this.
WOD
4 rounds
run 400m
50 squats
set the treadmill to a 7:00 mile pace and went off to the races.
run pace was good. could have been faster? maybe. wanted to make sure i didn't die on the squats.
all squat sets unbroken! this was a huge mental victory. usually around 35 i want to take a break. just powered thru and got right back on the treadmill.
little time lost between on each set as the treadmill kicked up to speed.
12 minutes +/- a few seconds. used the wall clock.
this was perfect for today. good stuff.
called it a day after that.
happy friday! have a cold one for me!
up early again. let the alarm go off and then got up and out. little less motivated this am but feeling good in general. kink in the neck from yesterday is gone. thats a bonus.
treadmill warm up
run 1.5
didn't push it as the wod has running in it and wanted to focus on it there. felt good though. no real issues.
strength warm up
3 rounds
5 strict pullups chest to bar
10 push ups
15 sit ups
full slow rom on the pull ups. good strict movements here.
push up done on fists as my wrists are a little tight
sit ups on the decline bench at highest setting
felt good going thru this.
WOD
4 rounds
run 400m
50 squats
set the treadmill to a 7:00 mile pace and went off to the races.
run pace was good. could have been faster? maybe. wanted to make sure i didn't die on the squats.
all squat sets unbroken! this was a huge mental victory. usually around 35 i want to take a break. just powered thru and got right back on the treadmill.
little time lost between on each set as the treadmill kicked up to speed.
12 minutes +/- a few seconds. used the wall clock.
this was perfect for today. good stuff.
called it a day after that.
happy friday! have a cold one for me!
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