SP, Clean FS combo & metcon

Late Morning


Warmup:

Jump rope singles
2x: 5 pullups, 10 pushups, 15 squats
shoulder dislocates
dynamic stretches


Workout:


Press 5-5-3-3
Warmup reps @ 45#, 65#
Loads: 75#, 95#, 105#, 105#


Every minute on the minute, for 12 minutes w/ 125# bar:
1 clean + 3 front squats



Late Afternoon


Warmup:

jump rope singles
25 situps
ring dips and pullups


Workout:

4x:
1 minute max double unders
15 pullups
15 ring dips


Stretch

DL-pushup-run metcon

Warmup:

10 minutes barefoot jump rope, mixing single unders, double unders, running, and single leg jumps

3 minutes arch/hollow rocks

20 pushups
shoulder dislocates
DL x 95#, 135#, 175#


Workout:


5 rounds for time
400m run
5 x DL, 185#
20 x pushups w/ feet raised
Time - 15:56


Grip work w/ 45# plate

• Workout notes: My running form felt really good today and in turn I wasn't as wiped out after the runs. DLs were tough but pretty much the perfect weight. I like the barefoot jump roping as a warmup to help strengthen the foot muscles.
• Body condition: No specific soreness anywhere, legs maybe a little bit tight but feel really good overall.

Ghost of Christmas Past WOD

Warmup:

shoulder dislocates
overhead squats
double unders
pushup-squat-squat jumps


Workout:

The 12 days of christmas for time
1 x pushup
2 x V ups
3 x box jumps
4 x pullups
5 x squats
6 x DB swings, 30#
7 x mountain climbers
8 x DB snatches, 30# alternating
9 x double unders
10 x thrusters, 95#
11 x burpees
12 x hang cleans, 95#

1, 12, 123, 1234...ect. until you finish everything in one set

Time - 29:08

• workout notes: this one started out extremely easy, then got pretty bad on the last three sets. Thrusters were definately the hardest part.
• Body condition: no soreness, everything feels good and I want to hit it hard in the next few weeks.

The past couple of days - out of town

Monday - Stair runs and pushups

.75 mile jog

4 x ~200m stair climbs, 20 pushups after each
50 pushups after the last one

.75 mile jog


Tuesday - double under practice and 25 minute fartlek run


Wednesday - Metcon

double under practice

AMRAP in 20 minutes:
5 HSPU
10 single-leg squats, alternating
15 double unders

Score - 9 rounds even

100 4ct. flutter kicks (1 set)

• Notes on today's workout: difficulty - 6/10. My double unders have improved tremendously out of nowhere. I used to only be able to do single-double-single-double ect. but now I can knock out 20 in a row without breaking a sweat. The HSPU were the hardest part easily, and towards the end my ROM was not all the way to the ground. The single leg squats I did with my leg behind rather than in front of me...my balance still isn't good enough to do those quickly. Lungs were pretty much fine the whole time it was just shoulder/tricep fatigue that slowed me down.
• note to self - I have found that in doing these workouts with multiple rounds, working in double unders needs to be in sets of at least 20-25, as 15 isn't enough to get any kind of metabolic burn with the other exercises.
• Body condition: everything feels great, no soreness. My feet are a little tender, however, and have been for the past couple of days. Especially around the balls of my feet I feel slight soreness. Dunno what thats about.

Thruster/run metcon

Warmup:


BB complex, 45# bar
shoulder dislocates

6 x lunge curl presses, 20# DBs L/R

A few thruster reps


Workout:


5 rounds for time
15 thrusters, 85#
400m run

Time - 20:33

• Notes: diffuculty - 8/10. My lungs weren't hurting as much as I was expecting on this one, but I never got a full set of 15 thrusters in. First round broke it into 10 and 5 and for the rest I did 9 and 6. Found that when my form felt shitty if I just focused on a solid squat the rest took care of itself. Wrists were killing me by the end, tough workout.
• Body condition: shoulders, lats, and chest are a little sore but not as much as I was expecting.

Heavy Cindy

Warmup:


A few sets of squats, pushups, and pullups and some dynamic stretches


Workout:


"Cindy" w/ 15# backpack

AMRAP in 20 minutes:
5 pullups
10 pushups
15 squats

Score - 12 rounds + 4 pullups

• Tough - didnt get me as aerobically gassed as a normal Cindy but my muscles were burning out, especially on the pullups.
• Body condition: starting to tighten up in my lats already so thats a good sign. No soreness other than that yet.

1 minute run intervals

Workout:


2 rounds, no rest in between:
1 minute on, 3 minutes off, 1 minute on, 3 minutes off, 1 minute on, 3 minutes off

Done on a treadmill @ 1% incline
Pace: 5:30, 5:27, 5:24, 5:21, 5:18, 5:15


Handstand practice

• This is wasn't too bad, honestly it was more about form than anything else and I really focused on that. New shoes came in and they feel great. Handstand is also improving.
• Body condition: No soreness, ready to get some.
• Tomorrow is gonna be a bitch... Cindy w/ 15# backpack.

Crossfit total and weighted pullups

Warmup:

Leg lift circuit, 12 reps @ each

500m row


Workout:


"Crossfit Total"

Find 1 RM for:
Back squat (210#)
Press (130#)
Deadlift (255#)


Score - 595 (previous score of 575)


Max weighted pullups w/ 20# - 15

• Notes: PR'd on the squat and deadlift, exceeding my deadlift goal of 250#. I still have 15# to go on the squat to meet my goal, but that is doable given my improvement. I also got my weighted pullup goal today, although on the 15th rep I dont think my chin cleared the ball, so I will try it again at a later date.
• Body condition: Feel great, no soreness and lots of energy.

Tabata sprints and a swim

Warmup:

800m jog

Strides


Workout:


Tabata sprints, 20:10 x 8
Done on a treadmill, 12% grade @ 6:15 pace

800m cooldown

10 minute rest

Swim:
25yd underwater
25yd freestyle

250yd css w/ fins

3 x 50yd freestyle sprints

5 minute water tread - all legs w/ 20# brick held at chest level (under surface) - Passed

3 x 50yd freestyle sprints

250yd css w/ fins

• Notes: The tabata was just like always, wiped me out. CSS with fins is starting to feel much smoother and more efficient. The water tread with the brick was much more difficult than with just legs obviously, but it was still doable. The next time I do this will be the real test, holding it overhead and out of the water rather than under the water. I tried a few seconds of this and it was very tough, but I think its more of a mental thing.
• body condition: no soreness to speak of.
• Tomorrow will either be a rest day or a crossfit total.

Row + Turkish get up metcon

Warmup:


Run 1 mile

15-10-5:
Pullups
Overhead squats, stick

A few reps of TGU


Workout:


AMRAP in 20 minutes:
Row 500m
12 turkish get ups, 25# DB (alternating)

Score - exactly 3 rounds

800m cooldown run

Stretch and foam roller

• Notes: This one was very hard to do fast. TGUs were definately a weak point, and I have noticed my right side is significantly weaker doing them. I was hoping to get more rounds in obviously but the get ups took up a good amount of time.
• Body condition: hammies and shoulders/traps slightly sore but nothing bad.
• Going to do a crossfit total at some point in the next couple of days before I go home. Might also do another 5 minute tread.

Sunday - Heavy Cleans

Warmup:

Double unders
shoulder dislocates
overhead squats, stick
pullups

BB complex, 45#

Clean x 3 x 95#


Workout:


Power Clean 1-1-1-1-1-1-1
Loads: 115#, 135#, 145#, 145#, 155#, 165#, 165# (pr)

• Notes: PR for the clean, but I was hoping to get more. The first one at 165# wasn't so good but form was much better on the second one. Probably could have tried for another 5 or 10#.

Swim and water tread

Workout:

25 yd underwater swim
25 yd freestyle


2x:
50yd css, 100yd css, 200yd css w/ fins


Tread water 5 minutes, legs only - passed

• Today was more of an active recovery day but I just wanted to get into the pool. The water tread wasn't bad but I was still a little tired by the end. I am going to keep doing this and adding 10# each time to see how much I can progress, it seems like a great way to judge leg strength.
• Body condition: a little sore from yesterday...chest, shoulders and back, quads, and glutes are all decently sore. Feel good though now that my hammies are back to normal.

Lumberjack workout

Warmup:


Leg lift circuit x 10 reps w/ side plank raises added in

Pullups
shoulder dislocates
front squat x 6 x 45#
back squat x 6 x 45#

Deadlift x 5 x 135#, x 3 x 185#


Workout:


Deadlift 185#, 20 reps
400m run
DB swings 40#, 20 reps
400m run
Overhead squat 95#, 20 reps
400m run
20 burpees
400m run
20 pullups
400m run
High box jumps, 20 reps
400m run
Squat clean 35# DBs, 20 reps
400m run

• Notes: This one wasn't too bad until the second half, the runs slowly kinda wore me out. Also did it on an empty stomach and by the end it was hurting pretty badly, stupid move on my part. The deadlifts and overhead squats were definately the hardest part, everything else was fine.
• Body condition: hamstring are still slightly sore...starting to get ridiculous. Other than that my chest and shoulders are a little tight but nothing else is too bad.
• I am thinking tomorrow might be a swim and a five minute leg water tread, something to stretch out and take it easy on my hamstrings.

Front squat triplets and short metcon

Warmup:


500m row
7 pullups
shoulder dislocates
20 overhead squats, stick

Front squats
10 @ 45#
5 @ 95#
3 @ 115#


Workout:


Front squat 3-3-3-3-3
Loads: 125#, 135#, 145#, 155#, 160#


40-30-20-10
Box jumps
Pushups

• Notes: Wasn't feeling my best today, hamstrings are still wrecked. This is still a small pr for front squat triplets but I was hoping for more. Also planned on doing a short intense run but I think the best thing would be to give my legs a break and get them back to full speed.
• Body condition: hamstrings, abs, and shoulders all sore. This is now the fourth day following the saturday workout that I have felt the soreness in my hamstrings. Given that I took sunday and monday off to recover, I'm guessing that my diet has been a big part of this. I will keep working on it. This is, however, the first time in a while that I have been this sore for an extended period of time. So while it is annoying I'm not too worried.

Hill runs and Weighted pullups

Warmup:

800m jog

Strides and stretches


Workout:


(1) 2 x 1 mile hill climbs, 3 minutes rest in between
Done on treadmill, 7% grade

Times:
1 - 7:43
2 - 7:58


(2) Pullup work:
Shoulder dislocates
10 pullups
10 kipping pullups

Max weighted pullups, 20# - 12

(3) Core work
3 rounds:
50 flutter kicks, 4ct.
90 seconds plank

• Notes: The hills were very hard for whatever reason. Haven't run in a while and was extremely sore in the legs, but my lungs were burning pretty good as well. Kept the two within 1 minute of eachother though so I passed. Went for my weighted pullup goal today and was 3 reps short of 15. I can definately still get that before the end of the year.
• Body condition: extremely sore in my hamstrings the past 3 days from saturday and it definately affected me today. Working on stretching them out today. Traps and upper back were also a little sore the past couple days but they are feeling better today.
• Planned doing front squats, but I would rather wait till my hamstring are functioning so I can get more quality work in. Hopefully tomorrow will be the day with some other additional work thrown in.

800/Clean metcon

Warmup:

Single unders
Double under practice

BB complex, 45#

shoulder dislocates
overhead squats, stick

Power clean 3 x 3 x 95#


Workout:


3 rounds for time
800m run
21 Power cleans, 95#

Time - 26:33

• Notes: Didnt push the pace on this one as much as I should have, mostly worked on my form and just broke the 21 reps into sets. Also running was kind of a chore given the sidewalks were covered in ice. Regardless, this sucked. Really worked on trying to get full triple extension on the cleans.
• Body condition: Lats and shoulders a little sore today. Lower back was also a little achey, probably just from having a bunch of weight overhead yesterday. Expecting to be sore tomorrow.

Overhead day & swim

Warmup:

20 pushups
20 situps
shoulder dislocates

10 x shoulder press, 45#


Workout:


Press 1-1-1-1-1 (95#, 105#, 115#, 125#, 130#)
Push Press 3-3-3-3-3 (95#, 105#, 115#, 115#, 115#)
Push Jerk 5-5-5-5-5 (95#, 105#, 115#, 115#, 120#)


Swim:
50 yd freestyle
200m css w/ out fins
500m css w/ fins
50 yd freestyle

• Notes: PR on the press by 5#...it was pretty ugly but I got it locked out. I also got five more pounds on the jerk than the last time I did this workout. Trying to get down css w/ fins...its pretty weird and I am not used to it yet but I will keep working with it. Ankles are also probably gonna take a bit to adjust to using them.
• Body condition: Upper back, chest, and abs are pretty sore...abs are the worst. Despite working out pretty much every day this week I have had a bunch of energy and haven't had any problem doing the workouts, whereas I usually have taken a rest day or two by now.
• Tomorrow will be a Metcon with some running and hopefully a run later in the day.

Active Rest day at the pool

Got in the pool and just fooled around tonight with weights. Worked with fins a good deal for the first time which was really nice. Hopefully I will get back into doing some css swims.

CSS w/ fins
Tread water legs only
Tread water legs only w/ 25# DB
Pool runs w/ 25# DB
800m on back flutter kicking w/ fins

• Body condition: Sore pretty much everywhere...calves, hamstrings, shoulders, upper back, chest, abs. Swim helped to loosen everything up.
• Tomorrow will be an overhead day.

Snatch/pullup & double under/situp/swing metcon

Noon


Warmup:

2x
20 pushups
20 situps
10 overhead squats, stick

Workout:

2x fast
15 reps DB snatch L, 30#
15 tuck sit pullups
15 reps DB snatch R, 30#
15 tuck sit pullups


Early Evening


Warmup:

BB complex, 45#
Jump rope singles
dynamic stretches


Workout:

Max rounds in 20 minutes of
15 double under
15 situps
15 DB swings, 25#

Score: 11 rounds + 6 double unders

• Notes: The first workout was tough...my snatch technique isnt exactly the greatest and my arms were getting pretty tired. Second workout wasn't as bad as I was expecting but the lungs were burning pretty good. Solid day overall and got some good work in.
• Body condition: calves, hamstrings, and back are a little sore. Tomorrow will either be a rest day or run intervals.

Walking lunges

Warmup:


1000m row


Workout:

200m walking lunges for time
Time - 6:03

1000m row


Skills:
Handstand practice

• Notes: Planned on giving the 400m a shot, but my legs were toast after 200m, and I already fear tomorrow's soreness. I like this one though, plan on repeating it and eventually doing the 400m. Handstand is improving a ton.
• Body condition: calves, shoulders, obliques and middle back are pretty sore. Predicting the hamstrings are gonna be hurting tomorrow.

Heavy clean and jerk singles

Warmup:


Leg lift circuit, 10 reps each

20 pushups
shoulder dislocates

5 clean and jerks, 95#


Primary lift:

Clean and Jerk 7 x 1
Loads: 95#, 115#, 125#, 135#, 145#, 145#, 155#

Supplementary lifts:

Rings
L-sit holds, total 1 minutes
Chair sit holds, total 2 minutes

Tabata single leg calf raises, L/R


Stretch: shoulder dislocates, overhead squats, and samson stretch

• Notes: Tied my pr for the C&J at 155#, which is my bodyweight. My clean felt much stronger but the jerk is still poor, and I barely got 155# overhead. I felt like flexibility was the issue, as I wasn't able to lock out directly overhead on the heavier weights like I need to. Working some heavier overhead squats should help that as well as just making sure I am keeping my shoulders stretched out and doing full ROM.
• Body condition: No soreness, left ankle and right knee are a little sore from the run the other day, but hardly anything noticeable.

11.2

Long run - ran the 11.2 in the park

Time - 1:43

• First time to run this since last fall...it was gorgeous this time of year. Very hilly as always but I felt great the whole time. Had it not been for a blister on the ball of my right foot it would have been a completely ache-free run. It looks like the shorter faster runs have prepared me pretty well for the long ones.
• Body condition: No soreness to speak of before the run...calves are starting to tighten up slightly but feel good otherwise.

Tabata sprints and Strength metcon

Warmup:


Leg lift circuit, 10 reps each

400m jog

Strides


Workout:


(1) Tabata sprints - 20:10 x 8

Treadmill with 12% incline, 6:11 pace


Took about an hour rest


(2) 12-9-6 of:
Weighted pullups, 20# backpack
Single leg squats
HSPU

Thanksgiving - 5 miler and overhead squats

Early Morning


5 mile run - 35:50



Early Evening


Warmup:

1 CVP
Small sets of overhead squats w/ bar


Workout:

100 overhead squats, 45# in as few sets as possible

Each time I put the bar down I counted as a foul, which was 1 CVP
(stopped at 20, 43, 70)

3 Squats

Workout:


(1) Row 1k

(2) Squat work:

Overhead squat 3-3-3-3-3
Front squat 2-2-2-2-2
Back squat 1-1-1-1-1

Loads:
OHS - 75#, 85#, 95#, 105#, 115#
FS - 125#, 135#, 145#, 155#, 165#
BS - 175#, 185#, 195#, 205#, 205#

(3) Row 1k

• Workout notes: 115# is definately my 3 RM pr for overhead squats, granted the last set was pretty damn ugly. Front squats felt good, but on the back squats I had to stop short of my goal of 215#. Hamstrings were still extremely tight today and on the heavy ones they were getting a little too tight for comfort so I stopped. Good day overall though.
• Body condition: hamstrings still extremely sore. Shoulder and elbows are also tight from angie.
• Tomorrow will probably be an easy day off before the race thursday.

Running with Angie

Easy short warmup then started:


Workout:


Running with "Angie"

Run 1 mile
100 pullups
Run 1 mile
100 pushups
Run 1 mile
100 situps
Run 1 mile
100 squats

• Workout notes: Didnt do this one for time, but went at a decent pace. Total time took a little over an hour. It was long and sucked, but just chipped away it went by fast enough, pullups were toughest part as I expected. Squats felt really good today for some reason, I was getting deep and my form felt great.
• Body condition: hamstrings extremely sore, along with traps, middle back, and triceps. Hopefully the running loosened things up today.
• Tomorrow is a squat day.

Modified "Elizabeth"

Warmup:


25 pushups
25 situps
shoulder dislocates
20 squats

BB complex, 45#

Small sets of ring dips and cleans


Workout:

(1) "elizabeth" for time:
21-15-9
Cleans, 95#
Ring dips

Time - 7:19

(2) Weighted carries

w/ 25# plates:
2x
50 yd single arm carry L,R
50 yd double arm carry

w/ 35# plates:
50 yd single arm carry L,R
100 yd double arm carry

• Notes: PR on elizabeth by about 30 seconds, which is pretty big. Last time I did this workout was in october, and I really felt strong this time around. I am thinking next time I do this one it will be time to up the weight to 115#, with the eventual goal of 135# in mind. The last set of ring dips was pretty ugly, and I wasn't getting the ROM on some of them.
• Body condition: soreness is starting to kick in on the hamstrings, most likely gonna be pretty sore.
• Tomorrow will most likely be a rest day, and Monday is gonna be a nasty beatdown. Im pumped.

Modified "Fran"

Warmup:


500m row

15 overhead squats, stick
20 pushups
25 situps
shoulder dislocates

Some small sets of thrusters and pullups


Workout:

"Fran" modified
15-12-9
Thrusters, 80#
Pullups

Time - 4:16


Stretch.

• Notes: Decided to do my next progression of Fran, which was to increase the weight from 65# to 80# and lower the reps. My time was faster than the 65# version, but I definately felt the heavier weight...my legs felt much weaker. I think I need to work on my front squat to help thrusters are heavier weight. Next time I do Fran it will be the full 21-15-9 with 80#...if I am under the 5-6 minute mark I will start the progression to 95# thrusters.
• Body condition: pretty much all of my soreness is gone. A little tightness here and there in my legs, but basically fresh.

Hill repeats

Warmup:

.5 mile jog

light plometrics


Workout:


10 x hill repeats (around 150m), with 5x the recovery- all out efforts

Avg. time was about 37s, avg. rest about 3:00 - 3:10


.5 mile cooldown jog

• Notes: This hill is nasty, but pretty short. The first interval was kinda botched, ran a 0:42 trying to find the pace. Other than that one, every single interval in the first 5 were faster than the second 5, which is what I was aiming for. These were close to all out efforts so I wanted to be pretty empty by the time the second 5 intervals came around. Fast one was a 0:34.
• Body conditon: calves, hamstring, and abductors are a little sore. Upper body has no soreness at all.
• Depending on how I feel tomorrow, it will either be Fran or a rest day. Either way, gonna get in two more lifts before I leave town saturday.

Crossfit Total

Warmup:

Leg lift circuit, 10 reps each


Workout:


"Crossfit Total"
Work up to 1 rep maxes for each

Back squat - 205#
Press - 125#
Deadlift - 245#

Total: 575 (previous total was 551)

• Notes: Small PRs for squat and press, but its improvement. The press at 125 was one of the ugliest things I have seen, but I got it overhead. Wasn't feeling as strong on the deadlift today and decided not to push it to 250#, my form was starting to go to shit. I think doing heavier push jerks more often like I used to will really help my press get past the plateau that its on.
• Body condition: calves and hamstrings are a little sore, and there is a tiny bit of tightness in my abs...other than that I feel good.

Mecon/durability day

Warmup


50 wall ball, 20# ball


Workout:

(1) Run 1 mile

5 rounds w/ 25# DBs:

5 renegade rows, 5 hang cleans, 5 thrusters, 5 man makers

Run 1 mile

(2) Max situps in 2 minutes: 73

(3) 1 legged squat practice

(4) Tabata calf raises - 10:10 x 8

• Notes: This one wasn't too bad except for the man makers, they are pretty rough. My one legged squats are starting to come along finally. I can actually do them with my leg out in front of me and get some decent depth.
• body condition: No soreness, feel good and ready to train.
• Tomorrow will be a Crossfit Total.

Low intensity metcon with overhead squats

Warmup:


30 jumping jacks
30 pushups
10 lunges, L/R
shoulder dislocates

BB complex, 45# bar

50 ankle rotations, both directions both feet

10 overhead squats, 45# bar


Workout:


3 rounds of
5 DB snatch, 25# L/R
15 overhead squats, 65#
400m run

• Notes: I was still extremely sore today, so I did a more relaxed workout instead of doing it for time. My overhead squat felt really good though I haven't done them in a while. Pretty soon I will do some heavier singles.
• Body condition: biceps and lats are painfully sore still. Hamstrings are also slightly tight but not too bad. We will see how everything feels tomorrow.

Rest day

Decided to take my second rest day today, very sore. Bjj training session tonight so it will be active rest.

• Body condition: biceps, elbows, and lats are all very sore. Surprisingly, my hamstrings and glutes are also significantly sore from the racked lunges, which confirms why I need to do them more. I am going to start adding racked lunges and turkish get-ups to the beginning of workouts because they are skills I need to work on. My hamstrings have always been very susceptible to soreness after lunges, and working on heavier weights frequently should help strengthen up those muscles.

Death by Pullup, mid distance intervals

Warmup:


1000m row

20 pushups
20 situps
shoulder dislocates


Racked lunges, 1 rep = 1 L/1 R
5 @ 45#
4 @ 65#
3 @ 75#
2 @ 85#
1 @ 95#


Workout:


"Death by Pullup" - do a pullup every minute on the minute, increasing by one each round

Score - 14 rounds + 6 pullups
Total: 111 pullups


10 minute rest


CFE intervals:

3 x (200m, 400m, 600m) with equal rest

• Workout notes: the last time I did this pullup workout was in August and I got 13 rounds + 6 pullups, so I have shown some solid improvement even though I haven't done serious pullups in a while. It was difficult doing the running when my arms were just trashed, probably looked funny. The first set I felt kinda sloppy and my knees were hurting a little bit, so 2nd set I slowed down by 3 or 4 seconds and focused on form, which fixed that problem.
• Body condition: still have some soreness leftover in my calves, as well as a tender spot in my right quad from bjj. No other soreness to speak of. I expect my back and elbows will be a little tight tomorrow.

Active rest day

Rest day. Did some bjj training and stretched.

• Body condition: calves are sore, and still some slight soreness in my shoulders. Still feel tired alot, trying to catch up on sleep.
• Tomorrow is a metcon with overhead squats and some 400s.

90:90 sprints

Warmup:

1 mile jog

Workout:


90:90 x 6
6 sets of 90 seconds on, 90 seconds off

Distance covered: 2.10 miles
Surface: rocky trail


1 mile cooldown jog


Notes:

• Short and intense. This is wouldnt have been bad at all, but on the 4th interval we hit a massive hill that completely changed the workout, made the last two pretty tough.
• Body condition: calves, hamstrings are still slightly sore, and my pushing muscles (shoulders and chest) are pretty tight today from the burpees. Feel alot better today than yesterday.
• Tomorrow I have bjj practice and death by pullups.

Metcon ladder

Warmup:

2x
3 types of jumping jacks, 10
10 pushups

shoulder dislocates
overhead squats, stick

L-sit practice

50 ankle rotations, L/R each foot

Workout:

30-25-20-15-10-5 for time of:
DB swings, 25#
Burpees
Kimora situps

Time - 19:41


Notes:

• Burpees suck...pretty much the summary of the workout. Emphasized the jump and touch at the end of them.
• Body condition: hamstrings, shoulders, traps sore from yesterday. Felt extremely sluggish and tired today, most likely from a lack of sleep lately. Gonna try to catch up tonight.

Heavy Deadlift singles

Warmup:

800m run

shoulder dislocates
50 pushups
50 situps
50 overhead squats, 45#

Workout:

(1) Deadlift 1-1-1-1-1-1-1

Loads: 155#, 177#, 199#, 219#, 229#, 239#, 244# (pr)

(2) 800m run

(3) Handstand practice

Planks: 1 min, 1.5 min, 2 min

Stretch in between


Notes:

• PR on the deadlift by 13#. I know for sure I can get get 250#, which is my goal for this year, but this was one of the first times that I feel like I actually maxed out on deadlifting. Now that I have gotten comfortable with heavy lifts I can finally push it to a max effort, and I think this was a pretty good effort.
• I have noticably improved my free handstand just by getting small amounts of practice in after workouts this past week. That is one skill I would like to improve, along with L-sits and muscle ups.
• Body condition: Calves have been sore all weekend from thursday, but no other soreness to speak of. Tomorrow will be a pretty intense metcon.

Side Note: I am signed up for a shorter race thanksgiving week (5.5 miles), and since I haven't been able to find any other longer races in the next few months I am going to use that week to do a longer training run. Somewhere between 11 and 13 miles.

Big intervals - 1.5 miles x 3

Wednesday

Off day, had a bjj training session

Thursday

Big Run intervals

~1 mile warm up

3 x 1.5 mile intervals, 5 minute rests

Times: 1- 9:30, 2- 9:41, 3- 9:10

~1 mile cooldown


Notes:

• Last time I did this workout was about 2 months ago and I only did two intervals (9:45, 915), so this was a big improvement. None of them were particularly difficult, just really tried to focus on my form.
• Body condition: my right bicep is very sore for some reason, I might have slightly strained in yesterday during ju jitsu, though I am not sure how. My hips are also slightly tight but other than no soreness.
• Tomorrow will be another bjj day and probably some heavy deadlifts.

5x5 back squats and high tabata sprints

Warmup:

Leg lift circuit, 10 reps each

Handstand practice
shoulder dislocates

10 back squats, 45# bar

Workout:

(1) Back squat 5-5-5-5-5

Loads: 95#, 115#, 135#, 155#, 165#

(2) High tabata sprints - 30:20 x 8

Done on treadmill @ 6:22 pace, 12% grade



Notes:

• The squats went well and my form felt really good. I have recently really focused on getting deeper in the squat, and on all of the reps I was getting well below parallel. I feel like I definately could have gone another 10# heavier though.
• I have yet to do a tabata sprint workout that hasnt absolutely worked me. This version was even more painful than a regular tabata, I had to pull back from 6:15 to 6:22 pace and I still barely made it to the end. Closest thing I can compare it to is running an actual 800m race - the lactic acid buildup and burning in your legs and lungs is just ridiculous given the short duration. Always feel like I have accomplished something after these.
• Body condition: shoulders, traps, and adductors are all pretty sore today. Predicting the legs are gonna be a little tight tomorrow.

Man maker

Warmup:

3x
20 box jumps
10 clapping pushups

shoulder dislocates

Workout:

(1) Bench press:
3 reps @ 95#
1 rep @ 115#
1 rep @ 135#
1 rep @ 155#
1 rep @ 165#

(2) AMRAP in 20 minutes
5 man makers, 25# DBs
7 pullups

Score - 8 rounds + 4 man makers

(3) 100 situps for time - 4:26



Notes:

• This was pretty tough as I expected, anything with man makers usually leaves me gassed. Grip was a big factor, although my arms in general were pretty wiped out by the end.
• No soreness today, felt good.
• Tomorrow will be a squat day and a run workout.

Running with Annie

Friday i went for an easy run

Today

Warmup:

Deep overhead squats, stick
shoulder dislocates

BB complex, 45#, 65#, 75#

Workout:

"Running with Annie"
50, 40, 30, 20, 10 for time:
400m run
Double unders
Flutter kicks

Time - 19:10


Notes:

• Double unders felt more consistent this time, I still do the alternating double and single approach and have gotten a little better at them. This workout kills your lungs in the first two rounds, especially with the runs added in.
• Hamstring feels good and should be pretty much back to normal, no soreness to speak of anywhere else.

Curtis P's, gymnastics

Warmup:

Run 800m

50 overhead squats, stick

Workout:

(1) 100 Curtis P's for time - had to stop at 20, see below

(2) Gymnastics work
L hangs
Handstands, free standing and supported
Side plank raises

Ended with 5 minutes in the leaning rest position



Notes:

• My right hamstring tightened up on me a little bit while doing the lunges in the Curtis P workout. I was still a little sore from the other day and maybe I didnt get as good of a warmup as I needed. It shouldnt be anything serious, but given my history as bumming some hamstrings I have learned to play it safe and stopped before something bad happened. A few days of rest and it should be fine, just gonna let it be.
• body condition: hamstrings were the only thing slightly sore today, everything else feels fine.

Heavy clean and jerk

Warmup:

BB complex @ 45#, 65#

400m run
25 Db swings
400m run
20 Db swings
400m run
15 Db swings

3 clean and jerks @ 95#

Workout:

(1) Find Clean and jerk 1RM

1RM= 145#

(2) 3 rounds
3 x clean and jerks, 80% of 1RM (115#)
40 pushups



Notes:

• Max today was 10# below my PR, just didnt have the form and aggression to get back up to 155#. The clean felt great but my jerk is still struggling. The pushups were also pretty hard cause my triceps were pretty worn out.
• Body condition: still sore in the hamstrings, and my calves were getting some minor cramps walking around today. Other than that feel good.

Wall Ball

Warmup:

800m run

shoulder dislocates
20 pushups

21-15-9
Squats
Pullups

800m run

Workout:

100 wall ball shots for time, 20# ball

Time - 5:12



Late Afternoon- went on about an hour long bike ride on some trails and roads



Notes:

• My shoulders tired out the most on the wall balls, whereas usually its my legs so that was a good sign. Broke them up into sets of 20 and took about 15-20s in between each one.
• My pullup strength has definately jumped up recently, in the warmup I did all of them unbroken and didnt even really tire out at all. I will try for the 15 weighted reps pretty soon.
• Body condition: hamstrings and glutes pretty sore and tight still but I was able to stretch them out pretty well. Everything else feels great.

Trail run and leg/core work

Late morning

Trail run - 6 miles out and back up mesa trail from chataqua trailhead; made it to the top of the big hill then turned around


Late afternoon

Warmup:

20 pushups
15 overhead squats, stick

Workout:

4 rounds in quick succession
50m walking lunges (rds 2 and 4 w/ 10# vest)
50 abs (situps, flutter kicks, leg lever, kamora situps)

Weighted Pullups

Warmup:

Leg lift circuit, 10 reps @ each

20 pushups
10 pullups

Workout:

(1) Weighted Pullups 3-3-3-2-2-2-1-1

Loads: 20#, 25#, 30#, 40#, 50#, 60#, 70#, 75#

(2) Overhead squat 45#, 30 reps



Notes:

• I have a huge amount of respect for all those who have completed 100 reps of 95# overhead squats. I am gonna have a hard enough time getting my goal of 100 at 45#, just gonna have to put alot of time into it and slowly chip away.
• The pullups were fine, I didnt count them unless my chin cleared, and that was the limiting factor at the end. I could start the pull fine but getting those last 3 inches or so became really hard with 75#.
• Body condition: adductors are still sore from earlier this week, but everything else is fine.

Clean, pushup, run metcon

Wednesday

Bjj practice - it was exhausting, I was actually sore today

Thursday

Warmup:

jumping jacks
7 pullups
15 squats

BB complex, 45#

A few reps of cleans and pushups

Workout:

(1) 5 rounds for time
400m run
15 hang cleans, 95#
20 pushups

Time - 22:55

(2) shoulder dislocates x 5
50 flutter kicks
50 leg levers
shoulder disloactes x 5
50 flutter kicks
50 leg levers
shoulder dislocates x 5

Rest Day

Just too sore to do anything today. Get back after it tomorrow.

Notes:

• Body condition: quads, adductors, and glutes are sore to the touch. Biceps and traps/middle back are also a little sore.

Short and fast - Fran and Tabata sprints

Noon

Warmup:

500m row

20 pushups
20 situps
20 squats
8 pullups
20 overhead squats, stick
shoulder dislocates

A few sets of pullups and thrusters

Workout:

"Fran"
21-15-9 for time:
Thrusters, 65#
Pullups

Time - 4:49


Mid Afternoon

Warmup:

500m row

400m jog

Workout:

Tabata sprints - 20:10 x 8 @ 6:15 pace, 12% incline

Notes:

• I cant remember the last time I did a timed Fran, but this is definately a PR for the 65# version by around 1-2 minutes. I felt strong on the first round and did all the reps unbroken, then the 2nd round thrusters got to me and it took three sets to get 15 reps. Last round was unbroken.
• Next time I do Fran I will either do this version one more time or try to move up to 95# and do 12-9-6, then 15-12-9, and so on until I can do it as Rxed. I have been doing the "Pack" crossfit workouts for some time now, and I think its time I push it the next step and get closer to prescribed weights and reps. It will be gradual though.
• Tabata sprints sucked, as always. Next time I will pick the pace up slightly.

Crossfit Total

Yesterday I had bjj practice, but didnt do anything else because my hamstrings were pretty wrecked from elizabeth so yesterday was kinda my day off.

Warmup:

500m row

20 pushups

Workout:

"Crossfit total"
Find 1 RM and add together for total score:
Back squat (200#)
Press (120#)
Deadlift (231#)

Total = 551

For each I basically warmed up with a set of 5, 3, 2 and then started 1 rep efforts


Notes:

• Pretty pleased overall with how I did, the squat and deadlift were PRs for me and I was still a little conservative with them.
• For whatever reason, I am struggling with my press and having trouble improving it. I have jerked 155# before but my raw press has always been a weak point. I'm sure it will come with time.
• While I'm not too impressed with the numbers, everything has been improving so as long as that keeps happening I am happy about how training is going.

Weighted hills

Hill workout:

.5 mile run to the hill

6 hill sprints (30-40s each hills)
-alternate every other hill w/ 20#backpack

.5 mile run back

Elizabeth and more

Warmup:

15 squats
20 pushups
25 flutter kicks
10 lunges
25 overhead squats

BB complex, 45# bar

Workout:

"Elizabeth"
21-15-9 for time of:
Power clean, 95#
Ring dips

Time - 7:52


Bjj practice/workout



Notes:

• Elizabeth has become on of my all time favorite girls with Helen. I crushed my first time of 10:02 on this workout from about a month ago by over 2 minutes. I dont think I have actually gotten that much stronger, but just more accustomed to what expect since last time was my first time doing this workout.
• Body condition: shoulders are a little achy but nothing else, I expect I will be pretty sore tomorrow in my hammies. Planning on a run.

10k and muscle ups

Noon

10k run, solid pace (actually ended up being 6.65) - 48:02



Early evening

Leg lift circuit, 10 reps each

15 muscle ups + technique work



Notes:

• The run felt good, my form felt the best it has been and especially in the 1st half I felt like I was holding decent pose form.
• Completely overestimated my ability to do muscle ups...planned on doing 30 for time but I dont have the technique down to do that yet. Did 15 for time but ended up just working form on them. My pull is pretty weak and the dip is ok. Tomorrow should be another training day, feeling great and not tired or sore.

Heavy Thrusters and intervals

Warmup:

1000m row

Workout:

(1) Run intervals

3 rounds of: 10 sec on, 10 off, 20 on, 10 off, 30 on, 10 off, 5 on, 10 off, 15 on, 10 off, 25 on, 10 off

Pace: 1- 6:00 per mile, 2- 5:52 per mile, 3- 5:42 per mile
Rest: 90 between sets

(2) Thrusters 1-1-1-1-1-1-1

Loads: 85#, 95#, 115#, 115#, 125#, 130#, 135#

(3) 25 overhead squats, 45# bar

(4) 2x 15 lying DB shrugs each arm, 20#



Notes:

• The run workout should have been harder, I was experimenting with the pace because I didn't know where to start completely, but my form felt the best it has ever been.
• The last thruster was pretty ugly, but I squeezed it out. Felt good to get a heavier effort in.
• Body condition: not sore anywhere surprisingly, feel great.

Helen

Friday

Bjj training

Had some pretty good soreness in my forearms but felt pretty tired overall



Saturday

Warmup:

500m row
10 pullups
20 pushups
20 situps
15 squats
shoulder dislocates

BB complex, 45# bar

Workout:

(1) "Helen" - 3 rounds for time of:
400m run
21 swings, 35# DBs
12 pullups

Time - 11:44*

(2) 3x:
15 side plank raises L/R

(3) 20 overhead squats, 45# bar



Notes:

• Felt pretty good during this workout. *The time was a little skewed...I have to move from the weight room to the indoor track, navigate people using the pullup bars, ect. so the time isn't totally accurate, but I plan on doing this workout here again so I will still be able to record any improvements. All sets were unbroken
• I am going to start workout overhead squats at the ends of my workouts to try to achieve my goal of 100 reps. Planning on slowly adding reps in increments of 5 and once I can get to around 60 or so just go for it.
• Body condition: forearms and back still slightly sore, but nothing too bad.

Thruster, clean, deadlift metcon

Warmup:

20 pushups
20 situps
10 pullups
15 squats

15 overhead squats, 45# bar

BB complex, 45# bar

Workout:

AMRAP in 20 minutes of:
5 thrusters, 65#
7 hang cleans, 65#
10 deadlifts, 65#

Score - 11 rounds


Notes:

• Did this one about a month ago and got 1 round better today. I was on pace to crush 10 rounds but halfway through my grip was absolutely shot to hell, just like last time...the cleans are what did it in.
• Body condition: still very sore today - glutes, hammies and adductors were surprisingly fried from yesterday, and my lats and obliques are also sore.
• Tomorrow will most likely be an interval workout and some bjj.

Single leg day

Warmup:

Bjj practice

500m row

Workout:

For time
800m run
15 single leg squats, L
15 single leg squats, R
25 situps
12 single leg squats, L
12 single leg squats, R
25 situps
9 single leg squats, L
9 single leg squats, R
25 situps
800m run

Time - 10:58


Notes:

• This one was quick and relatively easy, I'm getting better at the single leg squats but balance is still an issue and I can't yet keep my leg out in front of me, definately improved though.
• Body condition: calves, lats, triceps, middle back are pretty sore, calves and lats are the worst. Feel good though.

800s

Warmup:

800m jog
plyos
strides

Workout:

5 x 800m, 90 sec. recoveries

Times - 2:37, 2:38, 2:39, 2:37, 2:35

400m cooldown



Notes:

• Callous on my hand is torn pretty badly, I had no chance of doing any lifting today even though I surprisingly wasnt that sore today. The intervals were pretty tough, reminded me of track practice days but it felt good.
• Body condition: lats, traps, hamstrings, biceps and shoulders are sore, but actually not as bad as I was expecting. We'll see how everything is feeling tomorrow.

Angie - flutter kick version

Warmup:

500m row
10 pushups
15 situps
15 overhead squats, 45# bar

BB complex, 45# bar

Dynamic stretches

Workout:

"Angie" for time:
100 pullups
100 pushups
100 flutter kicks
100 squats

Time - 21:52


Notes:

• Haven't done this full workout for time before, so I dont know how this time stacks up but I was hurting. Finished the pullups in about 9 minutes in sets of 10, but I ripped my callous open on the last set and was in considerable pain the rest of the workout. After the pushups I knocked everything out pretty quickly, but getting fewer, larger sets of flutter kicks would definately have helped the time.
• Body condition: traps and hamstrings are still sore, everything else feels good. I imagine I will be pretty sore tomorrow so it might be a run only day.

Rest day

Decided to make today a rest day. Just too sore to do Angie, i'll hit her up tomorrow.

Notes:

• Body condition: very sore in my traps and hamstrings, calves and biceps are also sore. Apparently yesterday worked me harder than I realized. Shoulder feels completely normal, it was probably just a freak thing from bjj. Workout tomorrow and if I have extra time I will fit a run in too.

Trail run and Clean/core metcon

Noon

50 minute run up table mesa trail
- very hilly, rocky and rugged, awesome trail
- did some calf raises at the halfway point and at the end


Mid afternoon

Warmup:

Bjj practice

10 pullups
15 squats
10 overhead squats, 45# bar

5 cleans @ 89#
2 cleans @ 111#
2 cleans @ 111#

Workout:

For time
10 power cleans, 116#
50 situps
8 power cleans
40 situps
6 power cleans
30 situps
4 power cleans
20 situps
2 power cleans
10 situps

Time - 11:50



Notes:

• The trail run was amazing...I was planning on doing a workout but since I didn't know the trail I just took a nice relaxed run to explore. It is very hilly, there is a good spot to do long extended hill runs, maybe about 3/4 of a mile or so. The run was about 50 minutes but I was stopping and looking at maps, views, spin off trails, ect.
• workout went well aside from some wrist pain
• Body condition: had a few random aches and pains today, but nothing serious. After bjj my left shoulder was really tight and bothering me, it's still pretty tender but the cleans didnt really bother it. Catching the cleans was really bothering my left wrist, and now that I think about it I have had the same pain the last two times I have cleaned...they might just need to be warmed up more thoroughly. Adductors are still slightly sore, feel good other than that.
• Tomorrow will be Angie as long as the shoulder is good to go.

Max rep day

Warmup:

Bjj practice

5 front squats, 5 push press, 45# bar
20 pushups
20 situps

Workout:

3 rounds for max reps each
Bench press .75 bodyweight (115#)
Pullups
Back squat .75 bodyweight (115#)

1st round numbers were 13, 21, 11



Notes:

• Planned on doing five rounds of this but honestly kinda bitched out. I was pretty whipped from bjj and 5 rounds of max reps was just too much. It's hard to do max reps when you are alone, expecially on things like squats when you can almost always squeeze out another rep if you took long enough, so I just went hard until it hurt a good amount.
• Body condition: still sore today - adductors are feeling it pretty badly still and a little bit in the shoulders.
• Generally just feeling kinda tired today, tomorrow will probably be another rest day and then I will train through the weekend. Tuesdays and thursdays are looking like my rest days from now on, with a third rest day being put in only if I need it.

Rest day

Rest day. Nice and sore today - shoulders, traps, middle back, lower calves (mostly the right), and adductors are all pretty sore. My neck is a little stiff when I turn to the left, but everything else feels normal.

Overhead day & 10 x 200m

Late morning lift

Warmup:

500m row
20 pushups
20 situps
15 overhead squats, stick

Lying DB shoulder shrugs, 2 x 15, 20#

5 presses, 45# bar
3 presses, 65#

Workout:

Press 1-1-1-1-1 (Loads: 95#, 95#, 105#, 115#, 120#)
Push press 3-3-3-3-3 (Loads: 95#, 105#, 105#, 115#, 115#)
Push jerk 5-5-5-5-5 (Loads: 95#, 105#, 105#, 110#, 115#)

Dynamic stretching


Notes:

• This workout is pretty rough. 120# is a small pr from 115# on the press, but still a pr. By the time I got to the jerks my shoulders were just burned out and it was hard to keep my form together for 5 reps.
• Planned on doing some abductor work in the mat room after this, but I went in there to stretch and they were fried from yesterday for some reason so I am gonna give them some rest. Plan on hitting them hard after the workout wednesday.
• Body condition - starting to tighten up in the hamstrings and glutes from the deads yesterday. Abductors and biceps are also sore.
• Track workout this afternoon.

Late afternoon

Warmup:

400m job, plyos, 2 strides

Workout:

10 x 200m sprints, 5x recovery after each (2:30)

Fastest interval was 29s, slowest was 31

Notes:

• Last time I did this workout my fastest was 28s and slowest was 30s, but I dont really consider that much of a loss as I have made some significant strength gains since then and am no longer at sea level. Good workout, tomorrow is a rest day.

Deadlift singles + skill work

Warmup:

Leg lift circuit, 10 reps each

BB complex, 45# bar

20 pushups

Workout:

(1) Deadlift 1-1-1-1-1-1-1-1

Loads: 115#, 135#, 155#, 165#, 185#, 205#, 215#, 225# (pr)

(2) Skill work:
L-pullups
HSPU
pistols

(3) Run - easy 3.5 miles up wonderland hill trail


Notes:

• Haven't done max deads in a while, but 225# is a huge PR. I think 205# is the most I have done, and I actually feel like I could have done a little bit more but form probably would have deteriorated slightly.
• Slightly sore in my glutes and lower quads, but not a big deal at all. Feel good overall.
• Tomorrow will be some an overhead day and some 200s.

Franish metcon

Warmup:

2x
5 pullups
20 pushups
20 situps
15 squats

BB complex, 45# bar

Workout:

For time
25 pullups
400m run
21 thrusters, 75#
800m run
21 thrusters, 75#
400m run
25 pullups

Stretch

Front squat triplets - core day

Bjj practice for about 1.5 hours

Warmup:
10 back squats, 45# bar
10 front squats, 45# bar

Workout:
(1) Front squat3-3-3-3-3
Loads: 95#, 115#, 135#, 145#, 155#

(2) 40 decline situps

(3) Run: short intervals

10:5 x 20

5 minute set, 10 seconds on, 5 seconds off x 20; 12% grade @ 6:22 per mile pace

400m cooldown

(4) Easy 1000m row @ 5 damper setting



Notes:

• Very pleased with the front squats, 155# is both my bodyweight and 10# under my 1 RM max from august, so I have definately improved. Found that really engaging your core helps so much on these and I could definately tell a difference when I did so.
• Don't know what it is about those short interval runs, but this run workout and the tabata sprints just absolutely destroy me. I was on the ground sucking air after this one, the incline on the treadmill is what really makes a difference I think.
• Good day overall, feel well rested and ready to train.

Rest Day

Rest day today. Actually not all that sore and I felt infinitely better this morning compared to last night. Both my knees have some residual slight soreness on the exterior side, but hips, quads, calves, hammies are all fine. Tomorrow will be a WOD.


*note to self* I think this lateral knee pain is due weakness in my hips. Abductor strength is another thing that I think I need to work on seriously before these longer runs. Here are a few ideas to deal with that:

• Leg lift circuit before EVERY heavy lift as a warmup. Leg raises, L-overs, L-outs, hydrants, knee circles, scorpions. 10 reps at each minimum.
• Side planks and raises. Want to be able to do about 30 in a row for each side. As of now I can do about 14 comofortably.
• Pistol strength. Doing single leg squats may help develop thos stabilizers and smaller supporting muscles. Very weak here and need alot of work.

Boulder Backroads half-marathon

Half marathon, completed
Time - around 1:42:00

Post race recovery:
3 sets of
25# DB swings
Pullups
Situps


Notes:

• First long race I've done, going out easy and controlled the first half was definately key. Almost all of the race was on gravel/dirt backroads, which was nice, with a few stretches of asphault.
• As far as how everything felt, there was no specific place that hurt more than another. Legs held up pretty well. If anything, my calves were the most fatigued of anything. My feet were also getting pretty sore/tight from landing on the balls of my feet, but I think that is something that will just come with time. Took about 4 miles or so to actually get into a comfortable groove. Overall it went pretty well and gave me a pretty good idea about where I stand in training needs. Given that my training schedule/diet really hasn't been that strict or consisten, I think a full marathon is definately possible soon, but I need to really get my workout planning and scheduling down and just stick to it. As of now I am getting about 4 crossfit WODs in and maybe 2 CFE speed workouts per week at best. If I can get more running workouts in I think it will definately pay dividends. Diet is another thing I need to get serious about. I try to eat mostly lean meats and lots of veggies, but I also take in alot of cereal, breads, ect. If I plan on getting into longer races these are things that need to be given attention.
• Lessons learned: need to figure out a good way to tape of my feet to prevent blisters, and bringing some energy foods for halfway is definately the way to go.

Running with Annie

Warmup:

overhead squats, stick

BB complex - 45#, 65#, 75#

Workout:

"running annie"
50-40-30-20-10 for time:
400m run
flutter kicks 4ct
double unders

Stretch.


Notes:

• This was pretty brutal. The runs sucked extra hard for some reason...the route was probably actually closer to 300s too. Could do the double unders alternating single and double, still cant do them consecutively but I kinda like alternating.
• This was the last intense workout before the race sunday...tomorrow will most likely just be an easy 3-4 mile jog to stretch out.
• No soreness anywhere actually after yesterday. My shoulders are still slightly stiff but they are starting to loosen up and feel better. Should be feeling good this weekend.

Lite Barbara

Warmup:

overhead squats, stick
shoulder dislocates
snatches, 25# db
pullups
jump rope
400m run

Workout:

(1) "Barbara" lite - 5 rounds, 3 minutes rest between rounds:
10 pullups
20 pushups
30 situps
40 squats

(2) 1 mile cooldown jog

Stretch


Notes:

• Forgot to time the last round so I dont know how it compared to the first. By the end, the situps were the toughest part.
• Not really sore anywhere but my shoulders are a little tight all around and feel kinda stiff. Gonna take tomorrow off the upper body and take it easy after tomorrow's workout to taper before the half marathon on sunday.

Tabata run and Push jerks

Warmup:

800m jog and some stretches

Workout:

(1) Tabata sprints - on treadmill w/ 12% grade

20:10 x 8
Pace- 6:15 per mile

(2) Push jerks 3-3-3-3-3

Loads: 95#, 115#, 125#, 125#, 115#

(3) Row 1000m

Weighted metcon and long run

Late Morning

Warmup:

shoulder dislocates
overhead squats, stick
pushups
pullups
situps

workout:

(1) 3 rounds for time
30 weighted lunges, 15# DBs
20 box jumps
15 weighted pullups, 15-20#

Time - 15:15

(2) Dynamic stretches & foam roller for 10 minutes


Early evening

Long run - 1:02:59
Terrain: rolling trail up north foothills path, about 8 miles

Thurs-Sat.

Here is a breakdown of the past few days prior to the race:

Thursday:

Easy active day

Double unders
L- sits
Ring straight leg raises
Deadlifts, 95#
Chasing rabbits
Man makers, 25# DBs

Friday:

4.5 mile easy trail run to stretch out

Saturday: Race day

4.5 mile hilly trail race - 39:13


Notes:

• The race went really well. It was pretty rugged and very scenic at times with some killer hills throughout. Got in a pretty good rhythm after the 2 first climbs and felt pretty good overall. The racing flats also worked surprisingly well... didnt really roll my ankle or anything and didnt have any aches.
• Gonna take tomorrow off since I didnt really have any rest days this week, then get another good week of training in before the half marathon next sunday.

Press, squat and tabata

Warmup:

Bjj practice

Workout:

(1) 4 x 20:10 sprint, 5:45 pace, 10% grade

(2) Find squat 1 RM: 5-3-1-1-1-1-1

Loads: 95#, 115#, 135#, 155#, 165#, 185#, 190# (pr)

(3) Find press 1 RM: 4-1-1-1

Loads: 65#, 95#, 105#, 115#

(4) Tabata Row, 20:10 x 8

(5) 4 x 20:10 sprint, 6:00 pace, 12% grade



Notes:

• Need to work on my raw press because 115# is pretty weak. Tabata run sucks miserably...I think i need to recalculate my appropriate pace.
• Squat felt pretty good, I can definately get 200#.
• Body feels great. Not sore and feeling good.

Burpee 400m metcon

Warmup:

Leg lift circuit x 10

400m run
20 pushups
15 overhead squats, stick
20 assisted pullups
shoulder dislocates

dynamic stretches

Workout:

(1) 4 rounds for time of
400m run
15 burpees

Time - 13:09

(2) 50 ankle rotations, clock/counter cock each leg
50 single leg calf raises, each leg

(3) 2 x 25 assisted ring pullups



Notes:

• Today was short and intense. I was breathing pretty hard during the metcon, but went at a pretty good pace I felt like. Like always, the burpees were brutal even in small sets.
• I like the idea of doing large sets of assisted pullups, like sets of 50 or so just to work on the endurance and grip aspect to help with pullups.
• Slightly sore in my adductors but nowhere else really. Feel good overall.

Heavy C&J singles and long intervals

Warmup:

Leg lift circuit, 7 reps

800m run
20 overhead squats, stick
10 flutter kicks, 10 leg levers, 10 situps
20 pushups

65# clean and jerks

Workout:

(1) Clean and jerk, 1-1-1-1-1-1-1

Loads: 95#, 115#, 125#, 135#, 140#, 145#, 155#

(2) Run- big intervals

2 x 1.5 miles, w/ 5 min rest in between

1- 9:43
2- 9:15



Notes:

• first time to do heavy c&j sinlges, and 155# is right at or just above my bodyweight so that is a good benchmark to move forward from. I would like to get my form down and get better at these since i feel they are one of the most functional lifts you can do. Felt pretty strong though.
• The run went well and ended up totalling about 5 miles out and back. Gonna get one more good speed workout in before the trail race saturday.
• tomorrow will be another cf wod. Soreness wise, my hamstrings are still slightly sore from the weekend but nothing else. Should be fine for tomorrow.

Friday lift, Saturday hike

Friday

Warmup:

800m run
20 pushups
25 overhead squats, stick
shoulder dislocates

BB complex, 45# bar

Workout:

"elizabeth"
21-15-9 for time of:
95# power clean
Ring dips

Time - 10:02


Saturday

Long hike, Mt. Bierstadt- 14, 060 ft



Notes:

• Extremely sore in my hamstrings from elizabeth, with slightly more minor soreness in my traps, middle back, and triceps. Calves will probably be a little sore tomorrow and most likely just my legs in general.
• Tomorrow will be a day off, should be ready to get back into it on monday.

Long run

Long easy run today

8.38 miles - 1:07:41

More AMRAP

Warmup:

leg lift cicuit, 5 reps each
40 overhead squats, stick

dynamic stretches

Workout:

AMRAP in 20 minutes of
2 muscle-ups
4 handstand pushups
8 swings, 20-25# object

Score - 8 rounds + 2 muscle-ups, 8 swings



Notes:

• This was was tough because of the HSPU...didnt have a DB so I used a car jack that had a handle...it was about 20-25# or so.
• Quads are a little sore today, and my knee was a little sore walking around classes but it went away later in the day. Going to do some more running tonight at ultimate.

OHS, pullups, and fartleks

Late morning

Warmup:

10 pullups
20 pushups
20 situps
10 squats

Shoulder dislocates

Workout:
(1) Weighted pullups 1-1-1-1-1-1

Loads: 10#, 25#, 35#, 45#, 50#, 60#

(2) Overhead squats 5-5-5-5-5

Loads: 65#, 89#, 111# (fail), 99#, 99#

(3) 50 flutter kicks, 50 situps, 50 leg levers


Late afternoon run

.5 mile warmup

3x (20s on, 60s off, 20s on, 50s off, 20s on, 40s off, 20s on, 30s off, 20s on, 20s off, 20s on, 10s off)

Rest was about ~1-2 minutes between each set



Notes:

• Pullups felt great and I had to stop doing them because it was getting nearly impossible to tie that much weight around my waist after 60#. A backpack works much better for me so I might try that next time.
• The OHS felt pretty terrible today. Form didnt feel that strong and I failed at 111# on the 4th rep...haven't done them in a while but I just wasn't feeling them today.
• Run felt good and was pretty intense.
• Only soreness to speak of is in my upper hammies and glutes.

Thrust, clean, dead Metcon

Warmup:

Leg lift circuit, 5 reps each

5 dips
10 pullups
15 squats
20 pushups
25 leg lifts

Neck rotations and shoulder dislocates

10 ohs w/ stick

Workout:
AMRAP in 20 minutes w/ 65#
5 thrusters
7 hang cleans
10 sumo deadlifts

Score - 10 rounds + 5 thrusters



Notes:

• Tried pacing this one like I did cindy but went for a round every two minutes, which gave me about 45-50 seconds rest after each. That may seem like alot but the cleans were ripping my grip up and even with that much rest I was having trouble gripping the bar.
  
• The deadlift high pulls were uncomfortable on my shoulders early in the workout so I just switched to normal sumo deadlifts. SDLHPs have always kinda been iffy in my book anyway and I dont feel they are worth the price.
• Overall good workout and I felt strong. The past two days my adductors, lats, abs and hip flexors have been pretty sore from the cindy day. Got out and did some hiking before this workout and loosened everything up. No other aches or pains to speak of. Tomorrow I will most likely be doing a run workout.
  

Friday run

4-5 mile run

Didnt have my watch, surface was dirt trail and small gravel

Cindy and death by 10 meters

Late morning

Warmup:

500m row

10 overhead squats, 45#

Workout:

"Cindy" - AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

Score - 21 rounds


Early afternoon

Run - "Death by 10 meters"
10 meter run ladder on the minute

Score - 17 minutes


Notes:

• Lost count at one point during cindy, but I know I got one round ahead in the beginning and then just held pace at one round per minute until the end. Quads were starting to lock up a bit afterwards but felt good otherwise.
• The death by 10 meters was alot harder than I was expecting...I didnt get to measure exactly but just used a little bit less than half of a basketball court.
• Dont have much soreness left and everything feels good.

Hang Cleans and 12 minute runs

Noon lift

Warmup:

1000m row

Cleans @ 95#

Workout:

(1) Hang power clean 1-1-1-1-1-1-1

Loads: 95#, 115#, 125#, 135#, 135#, 145#, 150#

(2) 2 x 50 flutter kicks



Late afternoon run

2 x 12 minutes hard, 2 minute rest in between efforts

Distances covered:
1 - 1.87 miles
2 - 1.88 miles



Notes:

• 150# is my bodyweight on the hang cleans so it was nice to get that number, but I didnt feel quite as solid as I did on the front squats the other day
• The runs felt good; definately wasn't expecting to equal the distance on the second interval so that was a nice surprise. Probably means I could have gone harder on the first one.
• Glutes and hammies are pretty sore from yesterday, and I was very tired in general all day today from all the walking. We'll see how everything feels in the morning.

Sunday - Pullup, lunge, situps, run metcon

Warmup:

800m run

20 pushups
20 situps
20 squats

BB complex, 65#

Workout:

21-15-9 for time
100 ft. walking lunges
Pullups
Flutter kicks, 4ct
400m run

Time - 12:38

Front squats, Push press and a run

Warmup:

5 minute bike
10 pullups
20 pushups
20 situps

10 front squats w/ bar

Workout:

(1) Front squat 1-1-1-1-1-1-1

Loads: 95#, 115#, 135#, 145#, 155#, 155#, 165#

(2) Push press 1-1-1-1-1-1-1

Loads: 95#, 105#, 105#, 115#, 115#, 120#, 115#

(3) Run - about 3 miles w/ a light backpack - up to the base of the mountains then back to the dorm



Notes:

• First time in the new weight room today and it has enough to do mostly everything, but there is only one lifting platform and squat rack so that might make things kinda hard.
• As far as front squatting goes, I dont think I have ever come near doing 165#...always sucked at squats but these felt pretty good. Push presses didnt feel quite as good and I was barely able to keep them from being jerks.
• Maybe will try to get in another run tomorrow at some point. Im nice and rested.

Muscle ups and burpees, easy day

Been on the road for the past two days and just did an easy workout to get moving today.

Warmup:

2x
20 pushups
20 flutter kicks
20 squats
20 lunges

Workout:

3x
5 muscle ups
15 burpees



Notes:

• Next couple of days will be a transition to college so probably wont have much time to lift. Going to try to get acquianted with the gym and local running routes in the next few weeks and make sure I will be good to go at altitude for the upcoming races.

Overhead squats, 15 rep goal

Warmup:

Leg lift circuit, 10 reps each way

20 pushups
15 overhead squats, stick

6 reps @ 45#
4 reps @ 75#
3 reps @ 85#
2 reps @ 95#
1 rep @ 105#

Workout:

(1) Overhead squat 100#, 15 reps - made all 15

(2) Side plank lifts, 20 R 30 L



Notes:

• Accomplished my goal today of 15 reps, and it was surprisingly not as difficult as I was expecting. My form felt the best it has ever been, and I felt like I actually had the strength to hold the weight overhead without struggling. A few months ago I wasn't sure I could do 100# even once so this is a big benchmark for me. Now I will work on heavier weights, with a long term goal of squatting my bodyweight overhead.
• Tried to get this on video, but it only caught the first 6 or 7 reps.
• Side note: my left side feels slightly weaker doing plank lifts than my right, so I am trying to balance that out
• No serious soreness to speak of, though my middle back and shoulders were just slightly tight this morning.

Hill workout

Warmup:
.5 mile jog to the back side of 3 mile hill


Workout: Inverted ladder

85-95% efforts

1:00, 0:50, 0:40, 0:30, 0:20, 0:10, 0:10, 0:20, 0:30, 0:40, 0:50, 1:00

Jog down the hill in between, no other rest


.5 mile cooldown jog




Notes:

• Rests were about double by the time I jogged back down to the bottom of the hill, plus a little change by the time I actually got to the line and started again.
• My quads, glutes and hammies were slightly sore and tight from yesterday, but once I got going they were fine. As long as my legs aren't too sore tomorrow I am going to shoot for my overhead squat 15 rep goal, so this is the only workout for today.

Chipper

Warmup:

2x
20 jump and touch
20 overhead squats, stick
10 pullups
20 flutter kicks

Workout:

(1) 100 thrusters, 45# bar
400m run
100 pushups
400m run
100 situps
400m run
100 lunges
400m run

(2) Calves and ankles

Ankle rotations

2x
15 single leg calf raises, L/R varied angle
30 double leg raises, varied angle

(3) 1 mile run


Shoulder dislocates and hip mobility stretch




Notes:

• Aside from the thrusters, the situps were one of the worst parts because I haven't done them in so long. Broke the thrusters into sets of 10, pushups sets of 20, situps sets of 25, and lunges sets of 20.
• Didn't do this one for time but tried to keep a semi respectable pace throughout all of it. Took just under 40 minutes. Body feels fine.

Pullups and Red Trail

Late morning

Warmup:
2x
30 pushups
30 squats

Workout:

(1) On the minute pullup ladder, 1,2,3...to max

Score: 13 minutes + 6 pullups (97 total)


(2) Shoulder stabilization work:
3x 12 lying DB shrugs, 20#
3x 5 DB exterior rotations, 10#

(3) Pistol practice - 3 sets of 5 each leg, working on getting as deep as I can


Late afternoon

4.31 miles on hilly red trail
Easy warmup and cooldown jogs before and after

Time - 38:35




Notes:

• I think 13.5 might be my PR for the pullups workout. I am gonna try for my 25 in a row goal soon because I think I can get it now.
• I would really like to be able to do full deep pistols and am trying to work on those, dont yet have the balance to do them with my off leg in front of me.
• The run was tough but I did better than I was expecting...my goal was to just not walk at any point and keep a consistent pace. While I didnt walk I think my pace kinda fell off at the end because the hills were killer. This should give me a good idea about how the trail race on my birthday will feel. Slowed down to a very slow jog on all of the downhills to save my joints from the pounding.
• The new shoes are feelng awesome on pretty much every surface, although some of the rocks on the trail felt like they were basically touching my bare feet when I landed directly on them...kinda like it though. Soreness wise my hamstrings are still tender from the cleans the other day, everything else feels good to go.

Rest day

As expected, my hamstrings, lower/middle back, and traps are pretty sore...hamstrings being the most severe. Looks like I need to clean more often.

Clean, pushup, squat Metcon

Warmup:
2x
10 pullups
30 flutter kicks
samson stretch

15 overhead squats, stick

BB complex, 45# bar

Workout:

5 sets of:
AMRAP in 3 minutes of 3 cleans (95#), 6 pushups, 9 squats
1 minute rest in between sets

Score - (1) 3 rounds + 1 clean (2) 2 rounds + 3 cleans, 6 pushups, 6 squats (3) 2 rounds + 3 cleans, 6 pushups, 5 squats (4) 3 rounds (5) 3 rounds + 3 cleans

Ankle rotations - L/R 50 clockwise, 50 counter clockwise

Stretch



Notes:

• I really like this one. Breaking it up into 5 rounds instead of one 15 minute round makes it much more intense and managable mentally. This one definately showed me that my lower back is much weaker than I thought; it was tightening up and fatigued by the 2nd set despite the deadlifts I've been doing. Clean form felt like it held together but I was having to focus pretty hard to do so.
• Going to start adding cleans to the heavy lifting lists (right now I pretty much only do deads, OH squats, and back squats), I think it will help balance everything out and strengthen up my lower back, which will always help during long runs.
• Body feels good; lower back will surely be sore tomorrow.

Sunday run

Went to the park today for a trail run and some stairs:

-2 miles easy on the trails
-2 stair sprints (about 100-200yds)
- 1/2 mile cooldown jog



comments:

• Surprisingly not that sore today, except for minor calf and lingering hamstring soreness. Today was mostly just to get out and moving, nothing too intense.
• Tomorrow will be a metcon, since my recent lifts have been mostly all heavy strength lifts

OH squat 3 reps and 200s

Early afternoon lift

Warmup:
Leg lift circuit
OH squats, stick
20 pushups

5 reps OHS @ 45#
4 reps @ 65#

Workout:
(1) Overhead squat 7 x 3
Loads: 85#, 95#, 100#, 105#, stopped

15 reps @ 90#

(2) 3x calf raises:
10 single leg, L/R
30 double leg


Early evening run

Warmup:
400m jog, plyos/stretch and 2 strides

Workout:
10 x 200m sprints, 5x recovery

Times - 0:30, 0:29, 0:29, 0:28, 0:28, 0:29, 0:29, 0:28, 0:29, 0:29

400m cooldown and stretch




Comments: Cut the overheads short today because my wrists were absolutely killing me at the higher weights. Since I am not able to dump weight, every time I brought it back down it was completely crushing them, so I decided to stop going for the higher weight and did a practice 15 rep with 90#, versus the 100# which I am hoping to do soon. It was tough but definately doable and gave me some confidence for the 15 reps.

The run left me absolutely trashed. I was both pleased and surprised at keeping them all at 30 or below, and my rests were 2:30, in which I jogged a 200m and rested the remaining time. Halfway through I took an extra 2 minutes to gather myself, which helped.

My upper hamstrings and adductors are still very sore from the lunges 2 days ago, which made warming up kinda tough. Other than that my middle back and shoulders are a little sore but nothing too bad. Tomorrow will be a longer slower recovery run.

Beatdown

Did about hour long session tonight of a bunch of random things

Warmup:
50 8-counts
BB complex, 45#

Workout:
(1) "Log" work, using 30# water jug

-As many 12-counts in 10 minutes as possible (19.5) - one "12-count" = ground to right shoulder (1), press (2), left shoulder (3), press (4), right shoulder (5), right shoulder to ground (6), ground to left shoulder (7), press (8), right shoulder (9), press (10), left shoulder (11), left shoulder to ground (12)

-70 weighted walking lunges for time, can't put it down (4:50)

-4x:
15 weighted calf raises
10 side plank raises, L/R

(2) 4x:
1 minute overhead hold, 45# bar
30 flutter kicks

(3) 30 pullups, 30 ring dips for time (forgot to start watch)




Comments: I really like the side plank raises, I feel like they are really good for strengthening those side hip muscles for running...gonna start doing those more frequently. Since I'm not planning on putting in alot of miles for the upcoming races I am going to focus instead on making sure all the muscles in my hips that support running are as strong as I can make them.

Wednesday Run

Been pretty busy lately but I got in some short and intense track work today.

Warmup:
500m jog
plyometrics

Workout:
50 pushups
50 flutter kicks

3x 1000m holding best pace, 2 minute recoveries

Times- 3:28, 3:25, 3:26

50 pushups
50 flutter kicks




Comments: Hot day and the intervals were pretty tough. Ended up taking more like 2.5 minutes rest after the second, and I held pretty much a pace of 41s per 200m. Need to get in another lift tomorrow.

Rest

Rest day. As expected, my hammies, back, and calves are pretty sore.

Heavy Deadlifts and Intervals

Noon Lift

Warmup:
(1) Leg lift circuit - 10 reps at each

(2) 3x: 10 pullups, 20 pushups, 20 squats

Workout:
(1) Find DL 3 RM
5-4-3-3-3-3
Loads: 115#, 135#, 155#, 165#, 185#, 195#

(2) 5 rounds for time
2 deadlifts, 170#
12 jump and touches

Time - 3:51

(3) Side plank raises, L sits



Early Evening Run

Warmup:
400m
plyometrics and strides

Workout:
120:60 x 6 (2 minutes on, 1 minute off x 6)

For the 60s off, I walked the first 30 and jogged the second 30; averaged around 600m per 120s




Comments: Gonna be sore.

"Nicole" and a Tempo run

1045
Warmup
Pushups, leg levers, pullups, squats, overhead squats, lunges

Dynamic stretching and horizontal DB shrugs for shoulders

Workout
"Nicole" AMRAP in 20 minutes:
Run 400m
Max pullups (20, 15, 11, 12, 14, 16)

Made 6 rounds; distances were slightly over 400m but not by much


1400
Warmup
Dynamic stretches/plyos
.5 mile jog

Workout
20 minute tempo run @ 85%
.5 mile cooldown jog

Surface: Trail w/ rocks and mud




Comments: Forgot to bring my GPS on the run, but the distance was around 3 miles. Stuck to the pace pretty well, but the trail conditions made things interesting. "Nicole" sucks hardcore. Could have probably gotten in one more 400 if I had busted the last round but I was hurting. No aches or pains, good day today.

5 lap time trial and some CF

warmup- 5 minute bike and some plyos, 2 strides

workout
(1) 5 lap time trial - 6:50

3-4 minute rest

(2) 8 x 50 yd sprints (50 yd jog recovery)
1 x 100 yd sprint

(3) On minute ladder: Clean and jerk 95#
Made it to 5 c&j's

(4) Core work:
1 minute plank
40s L/R plank

2x partner man makers w/ 20# DBs:
#1: 5 man makers
#2: Leaning rest




Comments: Paced my buddy for the first 4 laps of the TT and then finished hard; we were trying to stay at 84s laps. It was tough but the sprints were tougher with short rest, and my calves were locked up. The C&J ladder was short lived as I only got to 5 minutes...it was tough.

My ass is really sore from the squats yesterday which is a good sign and means I was squatting correctly using my hamstrings more. Tomorrow will be a day off.

Back squats and a strength/explosive metcon

Warmup
2 x 15 leg levers 4ct.
2 x 15 pullups
2 x 8 OH squats 45# bar
Shoulder dislocates
800m run

Workout
(1) Find Back squat 3 RM

5 reps @ 45#
3 reps @ 95#
3 reps @ 115#
3 reps @ 135#
3 reps @ 155# (roughly my 3 RM)

(2) 5 rounds for time:
3 back squats, 145#
5 burpee broad jumps

Time - 6:21

800m cooldown run



Comments: Arms were still a little sore today; triceps especially are sore from friday's workout. Squats are usually my weakest area (especially back squats) but for once today I felt solid on them. Although 155# isn't much weight I didnt feel as weak and shaky as I normally do; feel like my legs are actually getting stronger. The reps at 145# got pretty tough to get out but I think my form held well.

Planned on doing some HSPU after this but my arms are just too sore so I'm gonna give them another day off. Bottom of my right foot is a little sore/tight from the run yesterday. Tomorrow will be a fast time trial type run on the track.

5.8 run

Went for a longer run today on the 5.8 loop in the park. Ran it backwards.

5.6 mile run - 43:59

The pace felt pretty moderate and comfortable. Feel pretty good about my endurance and will probably start making these weekly runs slightly longer.

AMRAP met con

Warmup

Leg lift circuit, 5 reps

2x BB complex, 45#

Workout

AMRAP in 15 minutes:

5 pistols each leg

10 ring dips

15 db swings, 20#

Made 7 rounds even

Dynamic stretching for 15 minutes, emphasizing hips, shoulders, and hamstrings

Comments: Pretty sore today especially in the glutes, hammies, groin, and traps. I could feel it during the pistols especially, so hopefully my hamstrings wont be too torn up tomorrow. Everything felt good otherwise...had not done ring dips in a while but I was able to knock them out pretty quickly, which is encouraging. Gonna need a rest day tomorrow.

OH squats 5x5

Warmup
Leg lift circuit, 10 reps each

15 pushups
15 situps
15 pullups
15 squats

Overhead squats w/ stick and 45# bar

Workout
(1) Overhead Squat 5-5-5-5-5
Loads: 65#, 75#, 85#, 95#, 105#

(2) x2 in quick succession:
10 single leg calf raises L/R
30 calf raises

(3) 4 weighted pullups (25#) on the minute for 10 minutes

10-20 minute break

(4) 10 x 100m sprints, 90 second recoveries




Comments: Did better on the 5 RM OH squats by 25# from last time. The last set was pretty shaky and I just barely got 5 reps out. The sprints were deceivingly hard...much harder than I was expecting and I was gassed by the end. Timed number five just for laughs and it was about 13.3 but I was slower on 7-10.

My goal of 15 reps @ 100# looks pretty achievable right if I can keep improving. Probably gonna be sore tomorrow.

Soccer session: Beep test and short PT

Plyometrics and light warmup

(1) Beep test: 60 feet back and forth to a timing beep
Starts at 1.1 and I made it to level 16.2

(2) 3 rounds:
3 turkish get-ups, 26# KB
10 GHD situps
14 renegade rows w/ 20# DBs

(3) Row 500m

Stretch



Comments: This was my first time doing the beep test and its pretty tough. The nice thing about it is that you can step out at any time, and at some point it becomes physically impossible to make the beeps but it becomes pretty all out. It starts at a pace of about 10 seconds for the 60 feet and very, very gradually speeds it up and turns into wind sprints. It is also lasts deceivingly long, as I actually felt like it was more of an endurance than a speed test. Went to the weight room after and did an easy workout...my hammies and glutes are pretty fried from yesterday so I didnt want to do anything crazy. Tomorrow will either be a day off or a very easy recovery run/swim.

Deadlifts and more

Warmup
Leg lift circuit, x 10 each leg

400m run
15 jump squats
15 ring dips

BB complex w/ 45# bar

5 deadlifts @ 95#

Workout
(1) Find deadlift 3 RM:
3-3-3-3-3
Loads- 115#, 135#, 155#, 170#, 180#

3 RM is around 185#

(2) 5 rounds for time:
2 deadlifts at 155# (85% of 3 RM)
20 box jumps

Time - 6:24

(3) Run 1 mile - 6:58

(4) Pullup ladder 1-10

Stretch



Comments: Felt a little slow today but not bad otherwise. Most likely could have gone heavier in the DLs but I will save that for when I go for some 1 RMs. Put the run in just to make sure I could still hold a decent pace after going hard on the legs and it felt fine.

Easy 5 miler

Went for an easy run on the 5.8 loop with some friends this morning

5.31 mile run - 50:00

15 minutes dynamic stretching w/ 100 pushup and 100 situps



Ran in my XC flats today and just took the spikes out...I think these are the shoes that I will train in from now on. They were plenty comfortable and feel like they have a good amount of support but also helped because they dont have the huge heel that most shoes have. I feel like even though I haven't gone on any long runs that my endurance is fine right now...I will need to go on faster paced long runs just to make sure that I can hold a good pace but feel pretty good about where I am. Tomorrow will be a lift day.

Soccer beatdown

Warmup
Lite dynamic stretches and agilities

Workout
1). 8 x 100yd strides, 15 sec rest between each

3 minutes rest

2). 2 x 1 mile run @ 6:00 pace, 4 minutes rest after each

3). Sleds w/ 45#:
4 x 20 yds, 20 sec rests
1 minute off
4 x 30 yds, 30 sec rests
1 minute off
2 x 40 yds, 40 sec rests

5 minutes rest

4). Partner sprints w/ 14# med ball:
10 yd line and back
20 yd line and back
30 yd line and back
40 yd line and back
50 yd line and back

5). Core work:
25 situps w/ 14# ball
100 mixed crunches
50 squirms
50 russian twists w/ 10# plate
1 minute plank
40s plank left
40s plank right



Comments: Decided to work out with a buddy of mine who is training with his coach to get ready for college soccer...it was a kick in the nuts. The running was tough but nothing unbearable, but after the sleds I was seeing stars...it was the first time in a while I legitimately thought I was gonna keel over and eat shit. Heat was a big factor as it was at noon on a rubber turf field, but this was one of the toughest workouts I've done this summer. It's nice having someone to train with and I will probably meet with them once or twice a week before he leaves. Taking tomorrow off and then doing an easy long run and maybe swim on sunday.

OH squats and some running

Warmup
15 pushups
15 situps
Butterfly pullup practice
15 oh squats, stick
Shoulder dislocates

BB complex, 45#

Workout
5 rounds for time:
15 Overhead squats, 65#
400m run

Time - 21:53

later in the day...

100 flutter kicks (60, 40)
Hip mobility lunges
samson strretch



Comments: I had never done this full workout before...I still had to scale back to 65# and it was pretty rough but I like the combination. Broke up every set into 10 and 5 on the squats to keep from going to failure. Planning on doing more interval type running tomorrow then doing a longer run this weekend... I'm also thinking about ordering some racing flats to train in from now on and transition from my regular shoes to a flat sole and more of the pose style of running. My back is still slightly sore from the pullups monday, but overall I feel good and ready to train.

Leg and Pullup day

Warmup
2x:
400m run
20 pushups
15 overhead squats, stick

Dynamic stretches

Workout
1). 5 rounds for time:
5 back squats, 105#
10 jumping lunges

Time - 6:02

2). 5 rounds for time:
3 weighted pullups, 25# backpack
5 strict pullups
7 kipping pullups

Time - 10:19

Cooldown: 400m jog, hip and shoulder stretches



Comments: Felt really good today; the leg work felt great and my squat felt much better than it has before. The pullups were tough, and by the last round even the kips were pretty ugly, but I improved on my previous time by about 1.5 minutes. Tomorrow will most likely be a run/interval day depending on how sore I am. Went on a very easy 3-3.5 mile jog yesterday and I need to start getting some miles in, but everything is feeling good.

Squat-Clean-Thruster-Burpee-Pullups...

Warmup
Leg lift circuit x 5 reps each

2 sets of:
400m run
20 squats
20 snatches, 20# DB
Samson stretch

Workout
1). 21-15-9
Squat Clean-Thrusters, 30# DBs
Burpee-Pullups

2). 2 rounds:
1 minute lean and rest
20 4 ct. bicycle crunches
1 minute side plank
20 4 ct. flutter kicks



Comments: Rough day...wasn't really with it mentally and the first day back from vacation is not the day to do this workout. The first set completely broke me and I had to start churning out 4-5 reps at a time the rest of the workout. I can tell I have lost some overhead strength too because the DBs felt pretty heavy. On the other hand my toe feels great and I will be putting runs back into the picture now, planning on doing one long run per week combined with interval style workouts from CFE.

Run

Beach run:

1.5 miles out, w/ .2 mile sprint

1.5 miles back, w/ 4x 20:40 sprints

Time - 23:34

Comments: Soft sand, flat beach. Run in tennis shoes which better than my other flats, but the toe still isn't back to normal yet. 

Update

Just got back from the beach today, and leaving again tomorrow. I wasn't able to do all that much, but good news is that I went on my first runs in over a month and they went well. Did two 2-3 mile runs and one short fartlek workout. My toe was slightly uncomfortable but it was very tolerable and is showing much improvement. Aerobically I didnt feel weak or out of shape at all, although my knees were slightly achey from all the time off.

The friday before I left I did a modified "Fran" (w/ 25# DBs) in 5:24

Yesterday I did a quick Metcon at the house...
On the minute, for 20 minutes:
5 DB swings, 20#
10 pushups
15 squats


Didn't have time for anything tonight so it looks like I will just be hitting the beach for runs until I get back next friday. Looking forward to being able to run and hit the crossfit full on when I get back and get some of my summer goals.

OH squat, PR

Warmup
Leg lift circuit, 5-10 reps each
10 pullups

Workout
1). Overhead squats: 3-3-2-1-1-6-2
45#- 6 reps
65#- 3 reps
75#- 3 reps
85#- 2 reps
90#- 1 rep
95#- 1 rep
100#- 6 reps
110#- 2 reps (PR)

2). 3 x 1 minutes plank



Comments: Went for 100 today for a heavy single and felt incredible and was somehow able to get 6 reps out. Decided to try heavier and got 2 shaky reps at 110#. Looks like I can push harder on the single heavy reps and possibly get up to 120-125#, the long term goal being to eventually squat my bodyweight, which is around 150#. Form felt really good today and I just felt good in general. I might change my summer goal to 15 reps at 100#.

Calves feel much better today and shouldnt be an issue anymore. The toe is also feeling well.

Active recovery day

Warmup
20 minute bike, very easy

15 pushups
15 situps
15 pullups
15 overhead squats, stick

Workout
1). Barbell complex (DL-row-clean-FS-PP-BS), 6 reps at each weight:
45#
55#
65#

2). 200 flutter kicks

15 pushups
15 situps
15 pullups
15 overhead squats, stick



Comments: My calves have improved slightly, but simple tasks like walking and fully extending my legs are still a pain in the ass. I have never experienced soreness like this before, but the worst of it is over, which was yesterday. Today I just tried to get some blood circulating and work out some of the tightness; I can still feel swelling all the way up to the back of my knees so biking was interesting. Keep taking warm baths and advil and it should be cleared up soon.

On a positive note, my toe feels incredible. I feel like I could run on it. Goal is to get in another overhead squat lift, bike, and some other metcon in before I leave town saturday for the beach.

Rest, soreness

Rest day.


Comments: Dont have much soreness from the pullups, but my calves are crippled from 2 days ago. The tabata probably wasn't a very good idea, as I can barely even walk around or flex my ankle without some pretty intense pain...even lightly touching them hurts. Hopefully they will chill out by tomorrow.

Pullups

Warmup
15 pushups
15 situps
15 squats
10 pullups

BB complex, 45#, 6 reps each (deadlift-row-clean-front squat-push press-back squat)

Workout
5 rounds for time:
3 weighted pullups, 25# backpack
5 strict pullups
7 kipping pullups

Totals - Weighted: 15, Strict: 25, Kipping: 35

Time - 11:47



Comments: Paced this one and took enough rest in between to do all of them unbroken. Can't imagine doing the Rx'ed 10 rounds. Next time this one comes up I will shoot for 7 rounds.

Calves, abductors and traps are sore as hell, and my hips in general are a little tight from yesterday. Other than that feeling good and toe is doing well.

Overhead Squats x 3 reps

Warmup:
Leg lift circuit, 10 reps at each

BB complex w/ 45#, 6 reps at each- deadlift, clean, front squat, push press, back squat

Turkish get ups, 20# DB

OH squats w/ 45#

Workout:
1). Overhead squat 3-3-3-3-3-3-3
Loads: 70#, 75#, 80#, 85#, 90#, 90#(fail), 90#

2). 4 rounds, no rest:
1 minute plank
Hip mobility lunge stretch, each side

3). Tabata calf raises, 20:10 x 8
31, 33, 33, 31, 32, 31, 32, 33



Comments: I was shooting for 90# on the squats today and got it, but I was hoping to move up to 95# and maybe shoot for 100. Next OH squats workout will be all singles and I should be able to get it pretty easily. Wrists were again almost the biggest limiting factor at 90#, but I was also having trouble staying on my heels. Felt pretty solid other than that though....decided to throw in some calf raises to see how my toe felt getting on the balls of my feet more and it was fine; it is starting to feel really good.

Thinking about adding the BB complex to the warmup of most of my workouts because it worked pretty well at getting everything flowing. The Hip mobility stretch was also a new find and is definately a keeper.