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.