"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.