up early and feeling pretty good.
looking at doing a double today so will post up later with the afternoon's action...
AM
treadmill
run 1.5
tempo run warm up
8:20 pace. kicked it up a little at the end but just a warm up
strength warm up
3 rounds
10 pullups
10 pushups
10 mountain climbers
10 squats
strict pullups, moved thru these with good form. not for speed. rested a few seconds between rounds
CFE wod
10x1:00 on :30 off
hold maximal distance for the 1:00 on
kept looking for the optimal pace. started in the high 6's and continued to move it down
last set was at 5:45 pace. little quick
felt pretty good overall.
heel and ankle seem much better.
stretch
mobility
yoga
roll
continue to work on this experiment. think its making a difference. we'll see.
stay tuned for this pm's action. new things on the horizon.....
Tuesday, August 31, 2010
Monday, August 30, 2010
Monday
got to bed late and was feeling it this am.
little slow out of bed.
treadmill warm up
run 2 miles
tempo run. 8:25 pace. picked it up in the last 1/2 mile.
felt pretty good. heel had been sore on saturday but felt pretty good this am.
strength warm up
3 rounds
10 pullups
10 pushups
10 mountain climbers
10 squats
good stuff here. kipped the pullups. focused on the hip flexibility on the mountain climbers and got good depth on the squats.
WOD
make up from saturday
21-18-15-12-9-6-3
75# sumo deadlift high pull
75# push press
12 minutes.
much harder than expected although i wasnt supser motivated going into this. little sluggish.
suffered thru. got it done.
stretch
foam roll
etc....
called it a day.
happy monday!!
little slow out of bed.
treadmill warm up
run 2 miles
tempo run. 8:25 pace. picked it up in the last 1/2 mile.
felt pretty good. heel had been sore on saturday but felt pretty good this am.
strength warm up
3 rounds
10 pullups
10 pushups
10 mountain climbers
10 squats
good stuff here. kipped the pullups. focused on the hip flexibility on the mountain climbers and got good depth on the squats.
WOD
make up from saturday
21-18-15-12-9-6-3
75# sumo deadlift high pull
75# push press
12 minutes.
much harder than expected although i wasnt supser motivated going into this. little sluggish.
suffered thru. got it done.
stretch
foam roll
etc....
called it a day.
happy monday!!
Weekwnd wrap up
saturday
move back lawn for time
run 3 miles
finished the lawn that i started friday night. mow, trim, etc.
was soaked with sweat already so decided to take a short stroll thru the neighborhood.
3 miles. decent pace. good stuff.
sunday.
rest.
played outside with the kiddies. cleaned up the garage a little, etc....
move back lawn for time
run 3 miles
finished the lawn that i started friday night. mow, trim, etc.
was soaked with sweat already so decided to take a short stroll thru the neighborhood.
3 miles. decent pace. good stuff.
sunday.
rest.
played outside with the kiddies. cleaned up the garage a little, etc....
Friday, August 27, 2010
Friday
little freestyle friday.
not gonna lie really wanted to roll over again this am. not sure whats up.
but, i got up and felt pretty good actually.
treadmill
run 5 minutes at 8:30 pace to warm up
3x3:00 with 2:00 rest between
hold fastest pace possible
7:10,6:40,6:30
covered 2.25 miles including warm up and walking the rest periods.
felt pretty good. the first interval may have been a little conservative. the other 2 were pretty quick.
going to try to mix in a few openers like this from time to time instead of just doing a tempo run as a warm up.
strength
3 rounds
10 pullups
10 push ups
10 mountain climbers
10 squats
similar to yesterday. used 3 different grips on the pull ups
felt pretty good. legs a little heavy on the squats. not sure if thats due to the mountain climbers or not. really feel the hips opening and working on depth on the squats
wod
mainsite restday. so little freestyle.
figured try a heavyish bear complex
bear complex
w.u with 45# bar
5x95
5x115
3x135
3x135
5x95
135 was tough. shoulders were wasted from yesterday. felt good otherwise. like to try this with fresh arms. see if i could push into the 5 rep range and then go up in weight again.
all in all good stuff
stretch
mobility
roll
plyo
TGIF MF'RS!!
supposed to be a sweet weekend weather wise. go out and play!
not gonna lie really wanted to roll over again this am. not sure whats up.
but, i got up and felt pretty good actually.
treadmill
run 5 minutes at 8:30 pace to warm up
3x3:00 with 2:00 rest between
hold fastest pace possible
7:10,6:40,6:30
covered 2.25 miles including warm up and walking the rest periods.
felt pretty good. the first interval may have been a little conservative. the other 2 were pretty quick.
going to try to mix in a few openers like this from time to time instead of just doing a tempo run as a warm up.
strength
3 rounds
10 pullups
10 push ups
10 mountain climbers
10 squats
similar to yesterday. used 3 different grips on the pull ups
felt pretty good. legs a little heavy on the squats. not sure if thats due to the mountain climbers or not. really feel the hips opening and working on depth on the squats
wod
mainsite restday. so little freestyle.
figured try a heavyish bear complex
bear complex
w.u with 45# bar
5x95
5x115
3x135
3x135
5x95
135 was tough. shoulders were wasted from yesterday. felt good otherwise. like to try this with fresh arms. see if i could push into the 5 rep range and then go up in weight again.
all in all good stuff
stretch
mobility
roll
plyo
TGIF MF'RS!!
supposed to be a sweet weekend weather wise. go out and play!
Thursday, August 26, 2010
Thursday
not gonna lie. didn't feel like it this am.
snoozed it and almost rolled over. argh.
up and out though to get some work done.
treadmill
run 1.5
was running a little behind. set this at 8:25 and just held tempo here. felt good. not to hard but good brisk pace.
strength warm up
3 rounds
10 push ups
10 mountain climbers
10 squats
legs tight from the squats yesterday for sure. the mountain climbers helped to open up the hips and used the squats to focus on depth, ass to grass as they say.
mainsite wod.
oh boy. looked at this and knew it was an ass kicker!
21
18
15
12
9
6
3
pullups
handstand pushups (subbed 50# dumbbell press)
21 minutes
it looked brutal on paper and it was.
the pull ups were ok. pretty consistent.
the dumbbell presses were heavy. had to break them up and required a little rest post. these were tough but gutted them out.
have to look back and see what kind of weight i have used on these in the past. think 40? maybe?
stretched and did some mobility drills post wod to try to get loose. good stuff. rolled out and did a little plyo/yoga.
all in all a good effort for a day i almost wrote off.
snoozed it and almost rolled over. argh.
up and out though to get some work done.
treadmill
run 1.5
was running a little behind. set this at 8:25 and just held tempo here. felt good. not to hard but good brisk pace.
strength warm up
3 rounds
10 push ups
10 mountain climbers
10 squats
legs tight from the squats yesterday for sure. the mountain climbers helped to open up the hips and used the squats to focus on depth, ass to grass as they say.
mainsite wod.
oh boy. looked at this and knew it was an ass kicker!
21
18
15
12
9
6
3
pullups
handstand pushups (subbed 50# dumbbell press)
21 minutes
it looked brutal on paper and it was.
the pull ups were ok. pretty consistent.
the dumbbell presses were heavy. had to break them up and required a little rest post. these were tough but gutted them out.
have to look back and see what kind of weight i have used on these in the past. think 40? maybe?
stretched and did some mobility drills post wod to try to get loose. good stuff. rolled out and did a little plyo/yoga.
all in all a good effort for a day i almost wrote off.
Wednesday, August 25, 2010
wednesday
still in the groove. been waking up early before the alarm. rolling over and then getting up when it goes off. good stuff. better than when i am dragging my ass out of bed late.
treadmill
run 2 miles
started with a 8:15 pace and kept it steady till about 1.25 then stepped it up and then stepped it up again at the 1.75 mark. felt good with the higher pace. not gassed or anything. quick.
strength warm up
3 rounds
10 pullups
10 pushups
10 mountain climbers
skipped the air squats as i had enough of those yesterday and figured the mountain climbers would be good for hip mobility. felt good. moved thru this quick.
strength wod.
mainsite had a tabata/muscle up wod posted. argh. don't have the means for muscle ups. so i subbed
backsquats
10-135
8-225
5-5-5-5-5
275
295
315
335
340
almost didn't go up to 340. the 335 was fairly heavy on the last 2. but said screw it and went uo. felt good across these sets. definitely feeling stronger. on 340 the last 2 reps might have been a bit shallow. felt pretty good all in all on this.
going to try to get at least 1 or 2 heavy days in a week. rotate squats, deads, press, etc. if they happen to come up on the mainsite then i can use a different one, etc..
want to continue the strength building experiment.
ran out of time after the 5x5's
stretch
foam roll
hit the showers!
treadmill
run 2 miles
started with a 8:15 pace and kept it steady till about 1.25 then stepped it up and then stepped it up again at the 1.75 mark. felt good with the higher pace. not gassed or anything. quick.
strength warm up
3 rounds
10 pullups
10 pushups
10 mountain climbers
skipped the air squats as i had enough of those yesterday and figured the mountain climbers would be good for hip mobility. felt good. moved thru this quick.
strength wod.
mainsite had a tabata/muscle up wod posted. argh. don't have the means for muscle ups. so i subbed
backsquats
10-135
8-225
5-5-5-5-5
275
295
315
335
340
almost didn't go up to 340. the 335 was fairly heavy on the last 2. but said screw it and went uo. felt good across these sets. definitely feeling stronger. on 340 the last 2 reps might have been a bit shallow. felt pretty good all in all on this.
going to try to get at least 1 or 2 heavy days in a week. rotate squats, deads, press, etc. if they happen to come up on the mainsite then i can use a different one, etc..
want to continue the strength building experiment.
ran out of time after the 5x5's
stretch
foam roll
hit the showers!
Tuesday, August 24, 2010
tuesday
up and out early again.
gym open! yeah!
back to the normal schedule.
treadmill
run 5k
23:50
was going to run 3.6k. set the pace pretty high and started trucking. got to 3.6 and said screw it lets go for 5. kept pushing the pace. finished the last 800m under 7:00. into the 7's for the last 1.5 k or so. felt pretty good.
new pr. have to look back thru but definitely more comfortable at higher paces.
Mainsite WOD
read this on the bb and maybe lost a little in translation.
3 rounds
50 jump touch
40 squats
30 sit ups
20 push ups
10 pullups
the jump touch was rx'd to set a weight 18" above your standing reach. i think i thought it said 8". i set 2 foam pads on top of the pullup bar extension. easily 8-10 over my reach. i tryed to get my wrist above the higher pad each jump. seemed like i was getting a good 12" jump each time. looked back and rx'd was 18". yikes.
the other movements were pretty solid. used the decline situp bench set on the highest peg. all sets unbroken in the first round, most in the 2nd round. third round got a little tough.
19 minutes for 3 rounds.
of course i looked back and rx'd is 5 rounds. yikes! thats beastly.
felt pretty good this am between the run and the WOD. good stuff. moving my bodyweight well and feeling pretty strong. maybe a few days off and some 3 on 2 off has been good for the body.
keep playing it by ear.
happy tuesday!!
gym open! yeah!
back to the normal schedule.
treadmill
run 5k
23:50
was going to run 3.6k. set the pace pretty high and started trucking. got to 3.6 and said screw it lets go for 5. kept pushing the pace. finished the last 800m under 7:00. into the 7's for the last 1.5 k or so. felt pretty good.
new pr. have to look back thru but definitely more comfortable at higher paces.
Mainsite WOD
read this on the bb and maybe lost a little in translation.
3 rounds
50 jump touch
40 squats
30 sit ups
20 push ups
10 pullups
the jump touch was rx'd to set a weight 18" above your standing reach. i think i thought it said 8". i set 2 foam pads on top of the pullup bar extension. easily 8-10 over my reach. i tryed to get my wrist above the higher pad each jump. seemed like i was getting a good 12" jump each time. looked back and rx'd was 18". yikes.
the other movements were pretty solid. used the decline situp bench set on the highest peg. all sets unbroken in the first round, most in the 2nd round. third round got a little tough.
19 minutes for 3 rounds.
of course i looked back and rx'd is 5 rounds. yikes! thats beastly.
felt pretty good this am between the run and the WOD. good stuff. moving my bodyweight well and feeling pretty strong. maybe a few days off and some 3 on 2 off has been good for the body.
keep playing it by ear.
happy tuesday!!
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