Tabata sprints; pistol/pullup ladder

1530

1 mile jog
Hip circuit w/ bands

Strides

Tabata sprints - 20:10 x 8
On treadmill - 6:15 pace, 12% grade

2x:
3 way single-leg calf raises, 10 each L/R
25 ankle rotations, clock and counter-clock, L/R

1 mile jog


2000 PT

1 mile jog

10-9-8-7-6-5-4-3-2-1 for time:
10 pistols L
10 pistols R
10 pullups (odd #=chinups)

Time - 15:32

3 x 15 med ball pushups, full ROM

1 mile jog

• Notes: Tabata sprints are easily the hardest type of speed work I do...every time I do them they leave me on the floor barely able to breathe. It's funny how a 4 minute hill workout can be more mentally and physically painful than a 10k run. The workout tonight wasn't bad, but my quads were locking up on the squats, and this was definitely the most I have ever done at once. Pullups were easy as ever.
  
• Nutrition: breakfast was pretty crappy, but good other than that. Got a ton of veggies. Had a banana and peanut butter after the workout, dinner after the tabata.
• Body: Not sore anywhere. Have a feeling my knees will be a little achy tomorrow from the pistols, should be fine though.
  

5k Row

1230

Hip circuit w/ bands

Row 5k for time
Time - 20:24

5-10 minute rest

500m row all out
Time - 1:45

• Notes: longest I have ever rowed. It was pretty tough and mentally just sucked, glutes and hamstrings were burning pretty badly by the end.
  
• Nutrition: OK, not great
• Body: Not really sore anywhere, legs are just tired.
  

General programming ideas

I have been trying to decide which website programming to follow recently, as I have a habit of constantly wanting to change to a different schedule or website to try something new. I think what works best for me, however, is following a hybrid schedule of workouts from different sites. My default for the past month or two has been the mainsite WODs with CFE workouts thrown into the mix.

In the past few days I have been just grabbing workouts from various places and choosing the ones that I feel cover areas that I need work in or haven't done in a while...I am going to try to stick with this approach and see how it works. I like having the freedom to focus on certain areas and create my own programming but I also like a structured schedule, and this should allow for a happy medium.

Most of the WODs I use come from HQ, CFE S&C, Sealfit, or OPT's blog. This is what I have been doing recently/want to start, and I like the setup:

• Warmups and post workouts from Sealfit + my own hip warmups for running and injury prevention
  
• WODs from the crossfit endurance blog or HQ
• CFE workouts 2-4 times a week
• Additional work for preparing for extended distance running - calf/ankle/stability work, weighted lunges, weighted hikes/uphill walking
• Any supplemental work towards the 2010 goals
  

This style is what seems to work the most for me, though the hikes and weighted lunges are thoughts that I want to add in just to help prepare my legs for longer runs. Nutrition during a longer run is also something I am going to start experimenting with, since it is such a crucial part of extended races.

Thought I would just write some of these thoughts down so I didn't forget them.

10x2 BS on the minute, short metcon

1400 PT

Hip circuit w/ stretch bands

(1) Back squat 2-2-2-2-2-2-2-2-2-2, rest 60s after each
Load: 175#

5 minute break

(2) 4 rounds for time:
10 back extensions
15 med ball cleans + wall ball shot, 20# ball
20 double unders

Time - 15:09

1730 - 1 hour of bjj

• Notes: second time doing the back squats on the minute, I really like it as a squat benchmark. Next time I will be ready for 185#. The metcon was "for time" but I had to go up a staircase to get to the wall balls so it wasn't super intense.
  
• Nutrition: Good except for some cookies. Had a peanut butter and fruit smoothie after the workout.
• Body: upper back is slightly sore, abs are still tight. Other than that no soreness from yesterday.

Upper Body Metcon

1330 PT

Jump rope continuously for 10 minutes - double unders, singles, cross overs, running, single leg

BB complex, 45# bar

5 rounds for time:
5 hang cleans, 115#
8 ring dips
10 ring rows

Time - 13:27

Leg crank - 24 squats, 24 lunges, 24 jumping lunges, 12 jumping squats

• Notes: Forearms were pretty burned out on this one, the Cleans were the hardest part.
• Nutrition: pretty decent so far, could be better though. Had some trail mix and a protein drink after the workout.
• Body: abs and obliques still very sore.
  

Rest day

Rest day. Didn't really do anything active.

• Body: Entire core is pretty sore - abs and obliques, triceps are still sore as well. Still felt good, could have trained today. Side note, the soreness in my abs is all the way up into my ribcage muscles on the side...shows you how much GHDs make you work.
  
• Nutrition: Decent, not as good as yesterday.

1:3 CFE intervals; OHS 5x3, DL on the minute, row

1530

1k row - 3:53

90s plank
45s L/R plank

2 rounds, no rest in between:
1 minute on, 3 minutes off, 1 minute on, 3 minutes off, 1 minute on, 3 minutes off
Treadmill: Pace - 5:30/mile
No incline on 1-3, 2% 3% and 4% on 4-6 respectively

90s plank
45s L/R plank



2030 PT

Hip stretches w/ band (same as hip circuit but added leg circles)

Overhead squat 3-3-3-3-3
Loads: 95#, 105#, 115#, 120#, 125# (pr)

Deadlift 219# x 2 on the minute for 8 minutes

Tabata Row, 20:10 x 8

• Notes: Solid training day, felt great on everything. Barefoot on the squats and deadlifts. The OHS is a huge PR for me, as my 1RM was 120# before this and 3 at 125# honestly didn't feel that bad except for the wrists. I still would like to be able to knock out one bodyweight OHS by the end of the year...its definitely lofty but not impossible and I am making progress.
  
• Nutrition: very good today except for some cookies at lunch. Got alot of fruit and veggies. Had chocolate milk after the first workout and almonds and a banana after the second.
• Body: triceps are fried. Abs, obliques, and calves are also sore.
• General: Today showed me how big a difference sleep and nutrition make on how I feel. Ate clean and got a decent amount of sleep and I felt amazing all day, had plenty of energy for both workouts. Tomorrow will probably be a rest day.
  

Short metcon + stability work

1500 PT

Hip circuit

20-15-10
Box jumps
Pushups
Squats

AMRAP in 8 minutes:
4 HSPU
8 DB swings, 50#
12 GHD situps (just past parallel)

Score - 6 rounds even


Calf/ankle and stability work:
2x
3 x 10 single-leg calf raises L/R - angled out, in, neutral
30 ankle rotations L/R, both directions
5 pistols L/R - working on depth

• Notes: Relatively short, easy day. Felt good on everything. People were an obstacle during the WOD, but it didn't slow me down too badly.
• Nutrition: Very good today, got plenty and every meal was pretty clean. Had a banana and almonds after the workout.
• Body: shoulders and tricpes still sore. Hips/abductors slightly sore as well.
  

1 mile hill TT

1430

Hip circuit

500m-1k row (battery died in the middle)

1 mile hill climb TT
Treadmill: 12% grade, ~10 min. pace


Rolled for about an hour

• Notes: Felt really good today, but doing hill climbs on a treadmill is just miserable. That's one that needs to be done on an actual hill.
• Nutrition: Pretty good. A little crap, but mostly clean. Had chocolate milk and almonds after the workout.
• Body: shoulders and triceps are very sore. Glutes and abductors are also tired and sore.
  

DB snatch max; 2 x 5min. tread water

1200 PT


Hip circuit
30 situps, 30 leg levers, 30 flutter kicks
Handstand practice

1k row
Time - 3:57

DB snatch 1RM test, 10 minute time limit:
Started @ 35#, worked up to 65# each arm

Fast as possible:
Leg crank - 24 squats, 24 lunges, 24 jumping junges, 12 jumping squats
Chest crank - 20 pushups, 20 rotation pushups, 20 walking pushups, 10 diamond pushups, 10 clapping pushups

Pool work:
2 x 5 minute leg tread w/ 15# brick and fins
5 minutes rest in between

• Notes: everything felt good today, the days off helped. First time doing leg/chest crank and I liked them, short and intense.
  
• Body: Everything feels good. Traps are only slightly sore.
  

Swim intervals

1700

Swim:
50m underwater/freestyle
100m flutter kicks w/ fins
50m side stroke

10 x 50m freestyle, 5x recovery
1-5 breath every 3 strokes
6-10 breathing pyramid: 3-5-7-5-3

Times were between 0:43-0:48, rest was 3:45

• Notes: Strangely 5 strokes/breath was easier than 3. Rests almost seemed too long, still got some good lung burn though.
• Body: traps, hammies, calves sore. Oddly enough my lower back is perfectly fine. Knee feels great.
• Still gonna go through with an easy three day cycle, then I can go back to going full intensity.
  

1 minute intervals; Row metcon

1500

500m row

CFE intervals:
1 minute on, 1 minute off, 1 minute on, 50s off, 1 minute on, 40s off, 1 minute on, 30s off, 1 minute on, 20s off, 1 minute on, 10s off...back up the ladder until 1 minute on, 50s off, 1 minute on.

Done on treadmill:
Pace - 5:52 min/mile (4:49 for the first and last minute)
No incline


2030 PT

4 rounds for time:
500m row
15 power cleans, 95#
12 thrusters, 65#

Time - 31: 08

Shoulder stretches

• Notes: Definitely picked the wrong WOD to double up with. Run intervals felt really good, they were tough but about the right difficulty. One thing I like about treadmills is that they force you to hold a certain pace. It's more difficult to go "all out" but I like the added mental aspect about knowing you have to hold a pace. The WOD was brutal. Had to walk a good way to get to the rower which was a pain in the ass, but the walk probably helped. Cleans were the toughest, thrusters were all unbroken.
• Body: calves are still sore, and I can already feel my back is going to be trashed tomorrow from the rowing and cleans. Side note, my knee was bothering me more than usual on the warm up tonight but it subsided right when I started rowing. Either way, gonna take it easy and get some pool work done in the next few days.
• General: Starting to feel just very slightly overtrained. It has been a while since I have taken a low intensity week or a longer break, and I am thinking maybe this weekend would be a good time to spend in the pool just getting some recovery. Most likely its diet related, something that I could always improve.
  

Wall ball/L-pullup

1400 PT

Hip circuit
Practice jumping from knees

For time:
40 wall balls, 20# ball
20 L-pullups
30 wall balls
15 L-pullups
20 wall balls
10 L-pullups
10 wall balls
5 L-pullups

• Notes: Had to wait it line at the pullup bar a few times so I just stopped my watch.
  
• Body: calves, upper back, and shoulder blades are sore. Didn't have much energy today, planned on doing some run intervals but I was just too tired all day, probably wouldn't have been productive.
• Doubling up tomorrow. Treadmill intervals and a rowing metcon.
  

BS 10x2, dips

1600 PT

Hip circuit
Practiced jumping from knees; handstands

Back squat w/ 60s rest between each:
2-2-2-2-2-2-2-2-2-2
Load: 175#

2 minutes rest

4 x 10 bar dips, full ROM
60s rest between

• Notes: squatted barefoot, they felt pretty decent but not great. Legs were burning pretty good. Haven't done dips in a long time.
• Body: calves are still extremely sore, maybe some slight soreness in my hip flexors/upper quads as well. Knees are still a little achy, nothing to worry about though.
  

10k TT

1500

10k time trial, about 85% for the first half, 95% on the second
Time - 42:02
Terrain: icy, snowy trail

Stayed between 6:50-7:00 pace the first half, then sped up to about 6:15-6:45

• Notes: had to navigate lots of annoying obstacles...ice, gates, ect. so time might be slightly messed up. Focused on form the whole time and felt pretty solid. My lungs were perfectly fine, mostly just felt everything in the legs which is good. Feet were soaked by the end.
• Body: calves are already getting really tight. Right knee is a little achy from bjj, should be fine though.
• I think one weakness in my training is definitely working on calf/ankle strength...something I am going to need for these longer races. Gonna try to add some additional work in that area. On the positive side I felt great aerobically, and I was basically recovered a few minutes after finishing.
  

Active rest

Rest day, Bjj training session.

• Body: hammies, lats, biceps, shoulders, quads sore.
  

DL 7x5; Half cindy

1400 PT

Hip circuit, 10 reps each
Lying DB shrugs, 3 x 12 each side w/ 20#

Deadlift 5-5-5-5-5-5-5
Loads: 155#, 165#, 175#, 185#, 205#, 215#, 225# (pr)

Stretched


2 hours rest


1700 PT

1k row

AMRAP in 10 minutes:
5 pullups
10 pushups
15 squats

Score - 13 rounds even

• Notes: Did the DLs barefoot and felt great. Last time I did triplets I topped out at 225# so this is good improvement. Also, by DL max back in october was 231#, so I am definitely making progress. Trying to work on my Cindy score too.
• Body: hammies, lower back, and calves slightly sore.
  

4x5 minute intervals

1600

Run intervals:
4 x 5 minutes hard, 3 minute rests between
Terrain: rolling...mostly flat, snow/ice

• Notes: The trail conditions were a big obstacle on this one...snowy and uneven, pretty comparable to a medium pack beach. Felt good, but not very fast. Struggled to keep a good pace on the 4th set.
  
• Body: lower back feels better but still sore. Abs are still painfully sore, hammies slightly. Slight soreness in upper back but barely noticeable.
• Planning on doing deadlifts tomorrow.
  

Treadmill intervals; Presses

1700

Jog/plyos

5 rounds of:
40 seconds on, 20 seconds off
Treadmill, pace: 5:42-5:30, incline: 5%


2000

1k row

Press 5-5-3-3-3-3
Loads: 85#, 95#, 105#, 115#, 120#(fail, 3rd rep), 110#

Pistol practice
Stretched out

• Notes: The run intervals were intense but over quickly. Presses are still a big weakness of mine. 1RM is 130#, so 120# is respectable but I still felt pretty weak.
• Body: Midsection/core is very sore. Lower back, abs, obliques, hamstrings, chest, front of shoulders.
  

Core Metcon

1530 PT

Hip circuit and barefoot jump rope work

30-25-20-15-10-5, done in quick succession:
Swings, 40# DB
Situps
Back extensions
Knees to elbows

5-10 minute break

Pushup pyramid - alternated w/ nate, leaning rest the whole time
1,2,3...up to 12 and back down

• Notes: Lower back was trashed by 2nd set. KTEs were very tough as well. Going to add back extensions and GHDs to every warm up because they are definitely weaknesses of mine.
  
• Body: Feel great and rested, no soreness.
• Tomorrow is a fast treadmill workout and some deadlifts.
  

Thruster, muscle ups, run metcon

1500 PT


5 rounds for time:
5 thrusters, 105#
5 jumping muscle-ups
400m run

Time - 18:19

• Notes: This was a tough 4 day cycle, every day felt harder than the last. Muscle ups were tough on this one, and I eventually got into a rhythm with the thrusters about halfway through. Only did one "running" workout but the others had intervals in them so I felt like I got a good amount of work in.
  
• Body: Hip flexors still very tight, glutes, pushing muscles and abductors sore.
  
• Tomorrow will be a much needed rest day.
  

Griff + pushups

1500

Jog to the track

"Griff" w/ pushups:
50 pushups
800m run
400m backwards run
800m run
400m backwards run
50 pushups

Jog home

1730
Bjj practice

• Notes: nothing to say except it kicked my ass.
• Body: upper hammies sore
  

Kelly

1700 PT


Double unders

"Kelly" modified
5 rounds for time:
20 wall ball shots, 20#
20 step jumps
400m run

Time - 16:45

• Notes: Lungs were burning, step jumps done awkwardly on a staircase. Jogged back and forth between track and staircase.
  
• Body condition: abductors, hip flexors, and traps are sore.
  

Overhead couplet

2000 PT


Half hip circuit

Snatch balance practice w/ stick and 45# bar

7x:
7 DB snatches, 35# L/R
5 overhead squats, 95#

2 min. rest

Skill work
3x:
7 GHD situps
3 deep pistols, L/R

4-5 50m accelerations on the track

• Notes: Mentally this one was tough. Didn't get that physically challenging till the overheads on 6 and 7, but I had to play some mind games with myself to not bitch out after round 5. Wanted to keep the Rxed weight of 95# instead of scaling back and going for time, so didn't bust through this but kept a solid pace. I really like the couplet on GHDs and pistols, and they are two things I need to work on.
• Body: hip flexors/upper quads are very tight and it didn't set in until later today. Lower/middle back on the left side is a little tender, probably from the snatches. Gonna be sore tomorrow. Tonight felt great though
• General: a little over a month until the half marathon; looking to get one more longer run in before then. Training is going well overall and I feel good.
  

Rest day

Rest day. Played a little flag football.

• Body: lats, middle/upper back, elbows, triceps, lower quads sore.
  

Bodyweight max metcon

1500 PT


Leg lift circuit, 10 each way

Max reps in the allotted time:
10 minutes, HSPU (44)
5 minutes, squats (190)
2 minutes, pullups (48*)
1 minute, pushups (47)
5 minutes, flutter kicks (168)

Total reps: 497

• Notes: This sucked pretty hard. Took a few minutes of rest between each set. *I was sharing the pullup bar so I had to hop off for about 20s or so twice. Stopped the watch the first time and left it running the second to try and balance it out. Either way, the number probably isn't completely accurate. Knocked out 27 on my first set though, which is the most I have ever done.
  
• Body condition: feel much better today. Adductors are still a little sore but most of the soreness got worked out yesterday.
• Tomorrow is probably going to be a rest day.
  

5x3 BS, 5 minute tread

1700 PT


Leg lift circuit, 10 each way

Back Squat 3-3-3-3-3
Loads: 155#, 175#, 185#, 185#, 185#


Pool:
100m flutter kicks

5 minute tread water, legs only, w/ 10-20# brick

• Notes: Barefoot for the lift, still sore and very tired in the legs so the squats were pretty hard. Form felt good though. Gassed for the tread, it was much harder this time than the last time I did it, but finished.
• Body condition: adductors, hamstrings, and hip flexors sore. Adductors are definitely the most tender.
• Tomorrow is a bodyweight metcon.