up and out again this am. went to bed early as the long weekend thru off my normal schedule.
little chilly this am but not nearly as cold as yesterday.
foot much better. was brutal last night. iced it down and took some advil, then used a tennis ball to try to work it out a little. guess it helped cause this am it's much better. still not running on it but major improvement.
warm-up
3 rounds
5 walk outs
10 push ups
15 squats
this is a pretty solid opener actually. gets the body ready to move into action fairly well.
plank holds
3 sets of 30 count planks
used these just to finish up the warm up and kill a little time while waiting on a bar. may start to mix in more stability exercises, planks, l-sits etc...
strength work
Press
10x45
6x95
5x115
3-3-3
135
155-2
135-5
the first set was solid. little push at the bottom but solid press out and good form. focused on the hand position and pressing out of the rack. little bit of shoulder flex issue on the right side. gotta check that out.
went up to 155. got the first, failed the second, got the 3rd and had to put the bar down. had to push out of the bottom but got a good press. just couldn't finish that 2nd rep.
dropped the weight down to 135 and figured to rep it out. got 5 good ones.
pretty solid overall. not awesome but solid.
met-con
adapted from the crossfit ignite.
7 rounds
5 pullups
5 dips
7 kettlebell snatches right/left
25 double unders
pull-ups, dips, and snatches were solid the first 3 rounds but my double unders sucked! just couldn't get a good rhythm going. and man it hurts when you hit your foot with the rope in vibrams!
all the pullups, dips, and snatches were unbroken with no rest between and finally in the last couple of rounds i got the double unders under control. was linking 10-15 at a clip. much better. was focusing on pulling my feet up behind on the jump. better. think the mental aspect of my hurt foot was slowing me down. need to practice these...a lot.
may mix that into the warm up tomorrow and thru the rest of the week.
all said roughly 15 minutes. slow on the d/u's killed the time.
little foam rolling and some stretching.
back to the salt mine!
peace
Tuesday, November 30, 2010
Monday, November 29, 2010
Monday 11-29
back up and at it this am. hoorah!
was nice to take a couple days away from the gym. got up this am pumped to get back at it.
warm-up
no run this am. resting the foot.
3 rounds
5 walk outs
10 push ups
15 squats
felt good to get the blood flowing and to stretch out a bit. no issues here. moved thru quick.
Strength.
Deadlift!
10x135
8x185
6x225
3x255
3-3-3
275
295
305
felt great on these. strong thru all sets. probably could have pushed a 4th set up to 315 or so. feeling strong and glad to be back working hard.
met-con
3 pull-ups
5 burpees
7 35# single arm kettlebell swings
9 sit-ups
this was supposed to be a 15min amrap. i took the kettlebell into the back to work on the real pull-up bar and did 15 rounds. no clock back there.
not sure how long it took but felt great to keep moving for a extended period of time. all unbroken with minimal to no rest between exercises. did one arm swings and really worked on getting the bell to move from the hips.
good stuff
little yoga after and then off to the showers and then the office.
foot has tightened up on me again now. need to keep moving on it and keep stretching it out.
peace!!
was nice to take a couple days away from the gym. got up this am pumped to get back at it.
warm-up
no run this am. resting the foot.
3 rounds
5 walk outs
10 push ups
15 squats
felt good to get the blood flowing and to stretch out a bit. no issues here. moved thru quick.
Strength.
Deadlift!
10x135
8x185
6x225
3x255
3-3-3
275
295
305
felt great on these. strong thru all sets. probably could have pushed a 4th set up to 315 or so. feeling strong and glad to be back working hard.
met-con
3 pull-ups
5 burpees
7 35# single arm kettlebell swings
9 sit-ups
this was supposed to be a 15min amrap. i took the kettlebell into the back to work on the real pull-up bar and did 15 rounds. no clock back there.
not sure how long it took but felt great to keep moving for a extended period of time. all unbroken with minimal to no rest between exercises. did one arm swings and really worked on getting the bell to move from the hips.
good stuff
little yoga after and then off to the showers and then the office.
foot has tightened up on me again now. need to keep moving on it and keep stretching it out.
peace!!
Sunday 11-28
more active recovery.
took the kids for a hike up along the ridge by the house. 3.5 miles or so. some good elevation gain. lots of fun.
foot a little banged up after. maybe pushed it a little. wore the frees maybe should have worn something a little more substantial.
back to the grind tomorrow.
took the kids for a hike up along the ridge by the house. 3.5 miles or so. some good elevation gain. lots of fun.
foot a little banged up after. maybe pushed it a little. wore the frees maybe should have worn something a little more substantial.
back to the grind tomorrow.
Friday/Saturday 11-27/28
recovery.
from feasting and letting the foot heal.
rest, ice, compression, elevate, advil.....
took the 2 days just to mellow out and recover. foot better and better each day. think i stressed the muscles and tendons on the top of my foot. just take some time to deal and now reset my running a little to get used to the vibrams.
all good!
from feasting and letting the foot heal.
rest, ice, compression, elevate, advil.....
took the 2 days just to mellow out and recover. foot better and better each day. think i stressed the muscles and tendons on the top of my foot. just take some time to deal and now reset my running a little to get used to the vibrams.
all good!
Thursday 11-25
happy thanksgiving!!
so prior to feasting on bird it was time for the 5 mile turkey trot!
chilly overcast morning. but dry and turned out to be a great day for running.
record number of registrations this year as well.
after getting there early, warming up a little and hanging with some friends it was time to line it up. i found a spot fairly close to what i thought was the front but would later realize i probably should have been further up. gun went off and we proceeded to stand still........... for about 30-40 seconds...
finally over the line and away we go. first mile is traffic and then a decent hill to break things up. felt good and kept my pace steady. passed the 1 mile clock in 8 minutes. raw time, doesn't account for the standing at the start. kept it going thru the rolling 2nd mile and crossed that in 15 and change. up to mile 3 i was kind of hurting. started to get hot. gloves were great off the start but my hands were a little hot and i may have burned a few matches passing people early on. just kept the pace steady and soldiered on. when i crossed the 3 mile mark i checked the time and was making a good pace. just suffer thru. the last 2 miles are fairly flat and quick.
crossed the line in 36:50 raw time.
felt good but a few minutes later my feet were hurting! left foot was beat from running in the vibrams. the free's got me thru the run but i was paying the price.
official time 36:22.
left foot was pretty banged up so took it easy the rest of the day.
happy with the run and the time. great way to spend turkey day am!!
so prior to feasting on bird it was time for the 5 mile turkey trot!
chilly overcast morning. but dry and turned out to be a great day for running.
record number of registrations this year as well.
after getting there early, warming up a little and hanging with some friends it was time to line it up. i found a spot fairly close to what i thought was the front but would later realize i probably should have been further up. gun went off and we proceeded to stand still........... for about 30-40 seconds...
finally over the line and away we go. first mile is traffic and then a decent hill to break things up. felt good and kept my pace steady. passed the 1 mile clock in 8 minutes. raw time, doesn't account for the standing at the start. kept it going thru the rolling 2nd mile and crossed that in 15 and change. up to mile 3 i was kind of hurting. started to get hot. gloves were great off the start but my hands were a little hot and i may have burned a few matches passing people early on. just kept the pace steady and soldiered on. when i crossed the 3 mile mark i checked the time and was making a good pace. just suffer thru. the last 2 miles are fairly flat and quick.
crossed the line in 36:50 raw time.
felt good but a few minutes later my feet were hurting! left foot was beat from running in the vibrams. the free's got me thru the run but i was paying the price.
official time 36:22.
left foot was pretty banged up so took it easy the rest of the day.
happy with the run and the time. great way to spend turkey day am!!
Wednesday, November 24, 2010
Wednesday
paying the price this am for the 1.5 miles in the vibrams. feet are sore.
better after moving around a bit. man this will take a little while to get used to. guess there is a larger curve than i expected. i also pushed this a bit...you know, kind of jumped right in and all...
no run this am.
3 rounds
10 push ups
5 walk outs
10 squats
no biggee just getting into the groove.
good and loose by the end
3 rounds
10 pull ups
15 decline sit ups
used the highest decline setting and touched behind my head each rep. harder than expected actually. all pull ups unbroken and with chest to bar.
Back Squat
10x45
10x135
8x185
6x225
5-5-5
245
265
275
these were to be 75-80-85% sets. i bumped it up a little.
the 275 were heavy and my depth may have been a little short. tried to make sure i got deep but should have set a ball so i had a guide. still good work sets and making progress on these.
5 rounds
10 135# backsquats
10 chest to deck push ups
stormed thru these. the ignite met-con was wallballs and i don't really have the ability to do that in the gym. well could have got creative but..... i was slacking. wanted to reset my squat depth after the 275's and used this little met-con to do it.
didn't time it but moved thru fast. no rest.
stretch
plyo
yoga roll
spent some time on mobility. want to focus more on that and with the turkey trot coming up tomorrow could use a little mob work.
good stuff.
feet were much better after moving around for a bit. no desire to run on them today though. save it for tomorrow.
looks like i will be running in the nike's. going to be cold and can't risk banging up the feet so bad that i can't train the rest of the weekend.
time goal? sub 40. sub 38? we'll see.
fast, light, steady and strong.
peace!
better after moving around a bit. man this will take a little while to get used to. guess there is a larger curve than i expected. i also pushed this a bit...you know, kind of jumped right in and all...
no run this am.
3 rounds
10 push ups
5 walk outs
10 squats
no biggee just getting into the groove.
good and loose by the end
3 rounds
10 pull ups
15 decline sit ups
used the highest decline setting and touched behind my head each rep. harder than expected actually. all pull ups unbroken and with chest to bar.
Back Squat
10x45
10x135
8x185
6x225
5-5-5
245
265
275
these were to be 75-80-85% sets. i bumped it up a little.
the 275 were heavy and my depth may have been a little short. tried to make sure i got deep but should have set a ball so i had a guide. still good work sets and making progress on these.
5 rounds
10 135# backsquats
10 chest to deck push ups
stormed thru these. the ignite met-con was wallballs and i don't really have the ability to do that in the gym. well could have got creative but..... i was slacking. wanted to reset my squat depth after the 275's and used this little met-con to do it.
didn't time it but moved thru fast. no rest.
stretch
plyo
yoga roll
spent some time on mobility. want to focus more on that and with the turkey trot coming up tomorrow could use a little mob work.
good stuff.
feet were much better after moving around for a bit. no desire to run on them today though. save it for tomorrow.
looks like i will be running in the nike's. going to be cold and can't risk banging up the feet so bad that i can't train the rest of the weekend.
time goal? sub 40. sub 38? we'll see.
fast, light, steady and strong.
peace!
Tuesday, November 23, 2010
Tuesday 11-23
up and out into the fog.
weird weather these days.
treadmill
run 1.5
7:45 average pace. started at 8 and worked the speed up a little.
feet felt good to start but began to ache a little at the end. didn't want to push it any further and probably went a little too far.
definitely still getting used to the vibrams. the stride is good, the calves are good now its just my feet that have to catch up.
guess this is what happens after years of walking and running in over supported shoes.
strength warm up
3 rounds
10 pull-ups
15 push-ups
20 squats
all rounds unbroken and minimal rest between rounds. felt good.
strength
Press
10x45
8x75
6x95
5-5-5
115
125
135
115 was good. solid press, good form.
125 was good for the first 3, had a little push on the last 2
135 was heavy but got them repped out with a push off the bottom.
need to work the strict press. getting better though.
no met-con this am. decided to do some mobility instead.
feet definitely banged up. didn't want to risk performance later in the week to get a few box jumps in.
stretch
plyo
yoga
roll
spent a good amount of time in a few yoga poses and working mobility.
foam rolled out the back, shoulders, calves and it bands and hams.
felt good to spend a little extra time working on that.
tuesday. yippee....
peace!
weird weather these days.
treadmill
run 1.5
7:45 average pace. started at 8 and worked the speed up a little.
feet felt good to start but began to ache a little at the end. didn't want to push it any further and probably went a little too far.
definitely still getting used to the vibrams. the stride is good, the calves are good now its just my feet that have to catch up.
guess this is what happens after years of walking and running in over supported shoes.
strength warm up
3 rounds
10 pull-ups
15 push-ups
20 squats
all rounds unbroken and minimal rest between rounds. felt good.
strength
Press
10x45
8x75
6x95
5-5-5
115
125
135
115 was good. solid press, good form.
125 was good for the first 3, had a little push on the last 2
135 was heavy but got them repped out with a push off the bottom.
need to work the strict press. getting better though.
no met-con this am. decided to do some mobility instead.
feet definitely banged up. didn't want to risk performance later in the week to get a few box jumps in.
stretch
plyo
yoga
roll
spent a good amount of time in a few yoga poses and working mobility.
foam rolled out the back, shoulders, calves and it bands and hams.
felt good to spend a little extra time working on that.
tuesday. yippee....
peace!
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