Rest day

Rest day. Went skiing.

• Body condition: hammies, adductors, hip flexors, quads, traps sore. Pretty tired in general.
  

Track workout - 100s and 200s

1500 Run intervals

All out efforts:
5 x 200m, 5x recovery
Splits - 0:24, 0:25, 0:25, 0:26, 0:26

5-6 minute rest

5 x 100m
Splits - 0:13, 0:13, 0:13, 0:13, 0:13


1730
Bjj practice

• Notes: Haven't done a true track workout in too long. The splits were faster than previous intervals though, feel good about where I am at with them.
• Body condition: shoulders, traps, hammies, hips/abductors sore. Little bit in the calves as well...feel pretty wiped out in general.
  

CFT 2 & wall ball/row metcon

1400

Leg lift circuit, 10 reps each side

(1) Crossfit total 2 - Find 1 RM max for the following:
Power clean - 170# (pr)
Bench press - 175#
Overhead squat - 120#


1700

3 rounds fast:
500m row
30 wall ball shots, 20# ball


Stretch.

• Notes: PR on the clean by 5#, need to work more on my form though. I think I am going to take a clean technique day soon and just work on form at 95#. Haven't benched in forever so I don't know how it stacks up. OHS is tied for my PR, figured out that jerking it into position from behind the neck is much easier on the wrists and I felt much stronger on this. Pretty whipped for the metcon but got through it at a reasonable pace, didn't time it.
• Body condition: Feel fine, little soreness in the calves but that's it.
  

15 min TT

1700


15 minute time trial run

Distance covered: 2.37 miles

• Notes: The trail was a little difficult to navigate...ice patches, gates to go through, ect. so got a little slowed down at points. Felt strong though.
• Body condition: elbows and biceps still sore.
  

Rest day

Rest day. Gettin back after it tomorrow.

• Body condition: forearms, elbows, biceps, hip flexors sore.
  

Pullup/swing metcon and the 30s

1500 PT and run


40-30-20-10 for time:
Pullups
DB swings, 40#

Time - 20:23

10-15 minute break


Run intervals:
Done on a treadmill, no incline. Rounds 1 and 2 @ 6:00 pace, round 3 @ 5:46

3 rounds
30s on, 30s off, 30s on, 25s off, 30s on 20s off, 30s on, 15s off, 30s on, 10s off, 30s on, 5s off, 30s on...rest 2 minutes

• Notes: my forearms were completely shot by the end of this one. Doing swings with DBs works your grip a little more and I could barely get the last set in. A little slow/tight starting the run but got loosened up and felt better. Need to be pushing the pace a little more on these intervals. It was tough but needs to be faster.
• Body condition: quads are sore.
• Tomorrow is a rest day.
  

1000m swim

1500

Double under practice

Swim:
100m freestyle
1000m css w/ fins - 22:50

10-20-30
Pushups, chest to deck
Situps

• Notes: Too sore today to do CF, so I worked on some a distance swim w/ fins. Going to slowly work up to the 1 miler.
• Body condition: hamstrings, quads, and traps are a little sore.
• Tomorrow will be a met con and CFE intervals.
  

Saturday - Long run

1100 Run


Ran about and hour and a half up from the El Dorado trailhead, covered about 8 miles

• Notes: very steep trail with lots of elevation change. This was meant to be a pretty slow recovery run. Felt great afterward with no aches or pains.
• Body condition: extremely sore in hamstrings and traps, slight soreness in the quads as well.
  

Clean, ab metcon

1400 PT


3 rounds for time:
800m run
10 power cleans, 100#
10 knees to elbows
20 situps

Time - 21:03


1730 Bjj practice

• Notes: this one kicked my ass. My form was pretty bad on the cleans as I was pretty tired from the run every time.
  
• Body condition: hammies and lower back are sore, good other than that. Got some weird tingling in my left foot, only feel it when I wear shoes. It's very hard to describe, and it only happens when my foot rolls a certain way. Not painful, just weird.
  
• tomorrow is a CF rest day and probably a long run.
  

burpee-pullups

1700 PT

100 burpee-pullups for time:

Time - 13:05


1 legged-squat practice

• Notes: nice and short day. Not all that physically difficult but got me breathing nice and hard.
  
• Body condition: lower back extremely sore, hammies sore as well.
  

Death by 10 meters; SP 5x5 and DL 5x3

1500

Row 1k


"Death by 10 meters"
10 meters the first minute, 20m the second, 30 the third, ect. up until failure

Score - 17 rounds (17 x 10m)



1700 PT


Barefoot jump rope

(1) Shoulder Press 5-5-5-5-5
Loads: 65#, 85#, 85#, 95#, 100#


(2) Deadlift 3-3-3-3-3
Loads: 155#, 175#, 195#, 215#, 225#


(3) Supplemental work:
L-sits

• Notes: Same score as the last I did the 10 meter workout, its miserable. A little disappointed with my press, its a weak point and I am going to keep working on it. Deadlifts felt great, my form held out at 225# and I could have most likely gone heavier.
  
• Body condition: left adductor and hip flexor is sore strangely. Pushing muscles slightly sore. Feel great other than that.
• I am going back to doing the main site WODs and trying to get in 3 CFE workouts per week, 2 intervals and 1 TT.
  

Updated training goals, 2010

I have posted a new list of training goals for the year. Some of them are pretty lofty, others should be attainable relatively soon. The overhead squat and deadlift in particular are going to be difficult, but I think its a good list to push my workouts this year. I will add any more as I go if I feel like I need to cover more tasks.

PST

1400 PT


Practice PST:

500m swim, css - 11:23
10 minute break
Max pushups 2 minutes - 82
2 minute break
Max situps 2 minutes - 65
2 minute break
Max pullups - 18
10 minute break
1.5 mile run - 7:39*

• Notes: Haven't done a full PST in years so I thought I would see where I stand. I was surprised by how horrible my situps were...definately need to put in more work there in the future. Going after my L-sit goal will take care of that I think. The swim is the other obvious weak point as I would have barely passed, but this isn't much of a surprise as I have put in virtually no swimming work.
  
• *Performed the run on an indoor track and I must have miscounted the laps because I don't think I was going THAT fast. In fact I am even skeptical of the time I would have had with another 200m added on, but who knows. Next time I will do this one on a real track.
• body condition: quads/shins still sore from the workout friday and skiing this weekend.
  

Lynne and legs

1430 PT


2x
12 swings, 30#
20 pushups
10 overhead squats, stick

lying DB shoulder shrugs

Modified "Lynne"
3 rounds:
Max reps DB bench, 50# DBs
Max pullups


1700 PT


3 rounds for time:
50m walking lunges
100m broad jumps
200m run

Pool day

1700 Pool work


200m css
100 freestyle


5 minute tread water, 20# brick held overhead, legs only - failed
5 minute tread water, 20# brick held underwater, legs only

Cooldown swim

• Notes: Went for my goal today and failed, made it about 1.5 minutes and just couldn't keep myself going. Finished out the 5 minutes with it held underwater and then did another 5 minutes as a penalty for failing. Since I passed last time with the brick underwater I thought I would just go for it, but I'm not ready for it yet...keeping it out of water makes it exponentially harder, I'm just working on keeping the panic factor to a minimum when it gets hard. I think next time I will go for a 10 minute tread with the brick underwater as a way to work on that strength.
  
• body condition: hammies and shoulders a bit sore, right shoulder moreso than the left strangely.

Short and Fast

1500 PT


Thruster technique work: 45#, 65#, 75#, 95#

"Fran" modified
12-9-6 for time:
95# thrusters
Pullups

Time - 3:49

10 minute rest

Running intervals:

Tabata sprints, 20:10 x 8
Done on treadmill, 12% grade, 6:27 pace

• Notes: I was pretty tired today anyway, but this combo wrecked me. First time doing 95# thrusters in my modified fran and I can tell I have gotten much stronger especially on the squat portion of the movement. Next time I do Fran it will be 15-12-9, then I will progress up to the Rxed 21-15-9. Lungs took a nice beating today...by the end of the tabata run I could barely breathe, let alone stand.
• Body condition: abs still sore. Felt a little worn down today but felt good once I got started
• Going to go for my weighted water tread goal tomorrow.
  

BS singles and metcon

1700 PT


Find Back squat 1RM (220#)

5 rounds:
3 x back squat, 155#
10 x knees to elbows
15 x box jumps

Stretch

• Notes: PR on the back squat by 10#. I can definately get 225#, form felt pretty good and I was getting deep on them.
• Body condition: back, lats, and calves are sore.
  

Trail run & skills work

Back in Colorado as of yesterday.


1400 Run

1 hour up the mesa trail/shadow trail from the el dorado trailhead - easy pace, lots of hills


Skill work:
Muscle ups
L-sits
Overhead squats
1 legged squats
Double unders

Double unders & death by pullups

1330 PT


Double unders:
5-10-15-20-25-20-15-10-5


Death by pullup: 1 pullup first minute, 2 the second, 3 the third...up to max
Score - 14 rounds + 14 pullups (pr)

100 flutter kicks (1 set)
Time - 2:41

• Notes: Had a lot of trouble with the double unders today for some reason, always screw up the second to last rep cause I get excited to be done. Alternated DUs and single/double/single. Last time I did the death by pullup workout in November I got 14 + 6, so that's pretty good improvement, should have gotten 15 rounds even. The flutter kicks were pretty easy actually, I think I am ready for the tread water workout when I get back home.
• Body condition: calves still slightly sore. Foot feels fine today.

Rest day

Rest day.

• Body condition: calves are very sore, and still have slight soreness in the chest. My left foot is a little achey towards the very top side of it. Been doing lots of barefoot lifting/jump roping/jogging recently, so I'm sure its a little bit tender. I am probably in an adjustment period where some of those tendons and little muscles are gonna get a little bit sore from not being used properly... just gonna take it slow and listen to how it feels, shouldn't be an issue.

20:10 for distance

1600 Run

Leg lift circuit, 12 reps each
400m barefoot jog


On treadmill, no incline:
20:10, 20 seconds on / 10 seconds off, until 3 miles are completed

Pace - Started at 6:58/mile, ended with 5:56/mile

400m barefoot jog

• Notes: This one was supposed to be for 2 miles, but on a treadmill the rest still clocks distance so I increased it to 3 miles. Learned my lesson from earlier this week and started slow since I haven't done this one before. Next time I will definately start at a faster pace (6:30ish) and increase from there. My form felt great, feel like my turnover rate has gone way up and just feel smoother in general.
• body condition: chest, pushing muscles, hammies, and adductors are all very sore.
• Haven't taken a rest day in a while so I might tomorrow and then get in a hard day on saturday.

DL 5x5, 100 pushups

1700 PT


Deadlift 5x5
Loads: 135#, 155#, 175#, 195#, 205#

100 pushups for time, full ROM

Time - 3:09

• Notes: Haven't done 5x5s in a long time so I dont know how this stacks up, but I know its the most I have done. Sometimes on the heavier pulls I feel more strain on one side or the other, but I tried to keep everything balanced on both sides. Haven't done max pushups in a while and I felt pretty weak in them, gonna start adding more pushup/situp work as supplements.
• Body condition: slight soreness in my quads, forarms, biceps but nowhere near as much as I was expecting after yesterday. Feel good overall.
• After hovering around 150-152# for the past 2 years, I have finally begun to put on a little muscle weight. I was at 158# on an empty stomach today and I feel like I have put on some good weight while staying in running form.

"Mary"

1200 PT

BB complex 45#, 65#


"Mary"
AMRAP in 20 minutes of:
5 HSPU
10 one legged squats, alternating
15 pullups

Score - 7 rounds + 5 HSPU, 10 squats, 8 pullups

• Workout notes: First time doing Mary, and it was pretty rough. I used a wall to help balance the one legged squats and get a little deeper than usual, but they were still kinda tough. Upper body was pretty burned out by the end.
• Body condition: About the same as yesterday but not bad. Traps are still pretty sore, quads as well.

1 mile hill climb w/ backpack

1700

Leg lift circuit, 10 reps @ each

10 pullups
20 pushups
30 situps
40 squats


1 mile hill climb w/ 15# backpack
Treadmill: 10% grade, pace @ 9-12 min/mile pace


10 pullups
20 pushups
30 situps
40 squats

Side planks lifts, switching off L/R side:
5-10-15

Hip mobility stretch x 3 each side

• Workout notes: The hill run was one of the most deceiving workouts I have done. Whether it was because it was my first time doing this one or because of the extra weight I just tanked on the first quarter of it. Had the pace set to around 9 minutes or so, which turned out to be flat out unrealistic. By the end I was at almost 12, and I still had to take quick breaks. Calves were just shot.
• Body condition: traps are very sore, along with some minor soreness in my calves and shoulders. Felt a little tired today.

OHS work & KB swings; easy run

1200 PT

10 minutes barefoot jump rope
- single unders, running, single foot

Overhead squat 5-3-3-1
Warmup reps: @ 45#, 65#, 75#
Loads: 85#, 95#, 110#, 120#


2 reps OHS every minute on the minute x 6, 80% of 1RM
Load: 95#

5 minute rest

5 x 30:30 KB 1 arm swings alternating, 20#


1530 Run

4 miles easy through the park

• Workout notes: my wrists were absolutely killing me after all the overheads. I still haven't found a comfortable way to do heavy overhead squats, as the hardest part is just getting my hands in position rather than actually doing the squat. It will come with time. 120# is my PR for a single, although about a month ago I did 3 at 115#, so I know I can do more. The swings were more to work on my coordination than wear me out, they were easy.
• Body condition: Slightly sore just generally everywhere from yesterday, although nothing is bad at all. Hammies and shoulders/back are probably the tightest.
• Side note: forgot to mention in the post yesterday, another change to my training is that I will perform all heavy lifts barefoot from now on whenever possible. I am trying to SLOWLY make the transition to barefoot style running. Right now I have been using racing flats, which still have some support but far less than my previous shoes. Eventually I hope to change over to Vibrams, but over a long and slow transition. Lifting barefoot will hopefully help strengthen all the foot and ankle muscles that I probably haven't used after years of running in thick soled running shoes. I haev also started to incorporate barefoot jump roping in some warmups to achieve the same effect.

Plan for the 2010 year

Since starting strictly crossfit and crossfit endurance programming I have seen alot of improvement in my fitness coming off a pretty strict distance running career. I plan to continue working on the main lifts and benchmark workouts, including most specifically the primary deadlift, press, and squat lifts, as these are my weakest areas. In addition, I want to adopt a more strict program of CFE in addition to the crossfit workouts posted on the CFE website.

My long term goals and purpose includes possibly taking a military path after college, but until I begin training specifically for that route my main purpose is creating a solid base and participating in endurance events that will challenge me mentally. To do this I plan on mixing CFE, CF, and other forms of my own training, with the goal of creating a broad and general base of fitness. I hope to run my first marathon this year and steadily increase distances from there, and generally just to explore the ultrarunning realm in general. A typical week of training will probably look something like this:

• Running workouts 3x per week, ideally with one time trial and the other two intervals/longer speed work (CFE)
• Crossfit 4-5x per week, with a minimum of 4. These I usually take from HQ, CFE, or sealfit or a combination.
• Strength work in the primary lifts (dead, clean, press, squat) 1-2x per week
• Metcons 2-3x per week. These will be the foundation of my fitness to train for endurance events and ensure that I have the aerobic/anaerobic capacity I need.
• Some form of mixed martial arts classes throughout the course of the week to give me a skill specific sport to learn.

I will continue to update my short term goals to give me something to shoot for as I decide them. Also, I wont be posting the warmups I do before each workout as it gets redundant.

Circuit training, fight gone bad style

1200


4 rounds, 1 minute at each, only rest is transitions:
Push press, 65#
KB swings, 30#
Row (2 minutes)
Deadlift w/ band resistance, 95#
Back extensions
Thrusters, 24# DBs
AB mat situps

Worked for 1 min or until I reached 20 reps

Stretch

• Workout notes: This one was basically like fight gone bad but instead of doing max reps I went until 20 reps for each, or until time ran out. For each row I went all out foer the 2 minutes, avergaing about 530-570m. This one worked me pretty good.
• Body condition: middle back, shoulders and triceps a little sore but nothing bad. I expect that to change tomorrow.
• First workout of the new year...I will post some updated goals and training ideas for this upcoming year soon.