Ladder metcon, racked lunges, tempo row

1730 PT


10-9-8-7-6-5-4-3-2-1 reps of the following:
C2B Pullups
GHD situps
Box jumps, high box

Racked lunges, each side:
5 @ 45#
4 @ 65#
3 @ 85#
2 @ 95#
1 @ 115#

Tempo Row:

1500m @ 85%
1 minute recovery
1500m @ 95%

• Notes: Metcon wasn't as intense as it should have been because I was waiting in line at times and moving around the weight room, it was pretty easy. For the lunges, I think medium sets of 5-6 each side are what I want to focus upon from now on. Row was tough, didn't pay attention to the times but felt good and finished pretty strong.
• Nutrition: Decent, loaded up on veggies at dinner because I didn't really get any the rest of the day.
  
• Body: Hamstrings still tight and upper back is a little sore from the cleans. Feet are a little sore in general too, been doing lots of walking in pretty bare sandals and vibrams so it's to be expected. Nothing to complain about.
• Might take a rest day tomorrow and then get in a double on friday.
  

Hill repeats, High rep press; Hang cleans

1400 Run

1 mile hill repeats:
Treadmill, 7% incline, keep times within 1 minute of eachother

1 - 7:55
2 - 7:51

A little under 4 minutes rest in between (waited for the treadmill to run another 1/2 mile)

5 minutes rest

Press - High rep work @ 80#
10-7-4
1 minute rest in between

---
2000 PT

Hip stretches w/ band

Hang cleans:
3 x 5
Loads: 111#, 121#, 131#

3 x 1
Loads: 143#, 153#, 163#


On a continuously running clock:
0:30 plank/0:30 rest
1:00 plank/1:00 rest
1:30 plank/1:30 rest
2:00 leaning rest

• Notes: Hill workout was rough, I was a little slower than the last time I did this a few months ago. Hills on a treadmill are always a mental grind. I was going to go for 15 reps for the press, but arms just burned out. Next time high rep comes around I will shoot for 15 unbroken reps at this weight. Cleans felt awesome. Threw in some singles just to see where I am at. Still not very comfortable with squat cleans but I caught the last in a decent half squat. This is 7# under my power clean PR.
• Nutrition: Good overall. Had some cheat snacks here and there. Milk and banana after the 1st workout, whey/milk mix and some raisins after the 2nd one.
  
• Body: Hamstrings are a little tight. My left foot hurts over the big toe where I put the bar down on it yesterday.
  

DL/DU metcon, snatch practice

1600 PT

3 rounds for time:
10 deadlifts, 185#
50 double unders

Time - 7:35

Snatch practice and progressions w/ 45# bar
-Hang snatch
-Snatch balance

Muscle-up practice

1 mile cooldown jog

• Notes: Grip burned out pretty quickly on the metcon, and double unders quickly went to shit. I think 185# was just about the right weight for the 10 reps. Still don't have snatches down very well but I want to keep working on them with the bar at least and get comfortable with the technique.
• Nutrition: Much better today. Getting back into my regular schedule of eating dorm food.
• Body: Feel great.
• Planning on doubling up tomorrow, hill run and something else, haven't quite decided.
  

Saturday - 3x5 press

Did a bunch of various things on Saturday in Jud's garage, but the main thing to note was the press

3 x 5 Press
Loads: 75#, 95#, 115#


My 1RM is around 125-130# so I think this is a pretty good number. Starting to get into the 3x5 sets for all my lifts now. Will get back into the swing of things tomorrow after a relaxing break.

Row, Snatch, Run metcon

1730 PT

For time:
Row 3 minutes
30 DB snatches, 40#
Run 600m
Row 2 minutes
20 DB statches, 40#
Run 400m
Row 1 minute
10 DB snatches, 40#
Run 200m

Time - 17:47

3x:
15 side plank leg raises, L/R

• Notes: Had to improvise with the workout a little bit because of messed up rowers...got a good lung burn on this one.
  
• Nutrition: Good enough, not as good as yesterday.
• Body: Upper back is still a little tight, but I feel surprisingly good.
• General: Meant to take a rest day today but to be honest I didn't really need one. I have trained 6 days in a row now and somehow still feel solid and not sore. Diet, I think, has been a big part of that (as well as sleep). Tomorrow will for sure be a rest day though.
  

SDL 5x3, High rep BS, Swim tempo

1500 PT

Handstand practice, Hip warmup

(1) Sumo Deadlift 5 x 3
Loads: 155#, 185#, 215#, 235#, 255# (pr)

5 minute rest

(2) 135# Back squat, 15 reps

1:00 max situps (44)
2 minutes rest
1:00 max situps (36)

10 minutes rest

(3) Swim:
300m css tempo, 85-90%
Time - 6:34

• Notes: Really good day today. The SDLs felt pretty damn heavy but I squeaked out a 5# PR. Back squats were pretty challenging, next time I will work at 155# for the high rep. The swim felt good to loosen up, but I am still pretty slow.
• Nutrition: Very good. Here is the log. Aside from some ice cream and a lack of fruit (could stand some more veggies too), this is the best my diet has been in a while. I felt the difference too.
  
• Body: Shoulders, chest, lats, and elbows are decently sore. I am nowhere near as tired/sore as I thought I would be. Tomorrow is going to be a rest day though. Interesting side note: my feet aren't sore or hurting, but right when I got in the pool they cramped up pretty badly. This might be a good sign that some of the muscles in my feet are getting worked more from the vibrams...or not, who knows.
  

"Murph"

1200 PT

"Murph" for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partitioned into 10 sets of 10, 20, 30

Time - 41:28

• Notes: Did the whole workout in the vibrams. First time doing Murph and it was pretty brutal, as expected. I really wanted to break 40 minutes but the last 5 sets of exercises wiped me out. Pukie nearly came during the pullups of round 9 and 10. Tried to focus on the purpose of this workout...read Michael Murphy's bio last night and he was truly inspirational. Couldn't think of a better workout to be worthy of his name.
• Nutrition: Didn't get enough breakfast and I was kinda gassed throughout. Gonna get some more food today. Here is the journal.
  
• Body: Traps a little tight. Felt good in the vibrams today except on my right foot there is a spot that is rubbing from a seam, right over my arch. Kind of annoying, might try wearing my injinjis next time.
  

Tabata sprints, high rep thrusters

1030 PT

Double unders, BB complex

(1) High tabata sprints
30:20 x 8
Terrain: Asphalt, relatively flat

(2) 95# thrusters, 10-7-4
1 minute rest in between

L sit practice

3 x 10 ring rows

5x3 OHS; row workout; 2.5 minute tread

1100 PT

(1) 5 x 3 overhead squat
Loads: 85#, 95#, 105#, 110#, 115#

(2) Row workout:
10 x 1 minute @ bodyweight wattage, at the end of each minute pull max watts for 8 strokes
2 minute rest in between

(3) Water tread w/ brick - 2.5 minutes, legs, brick held out of water

• Notes: Felt pretty weak in general today. 10# under my best on the overhead squat. Feel like I have lost some strength in general during the past week, once I get back into my normal routine I'm sure I will be back on track. The tread sucked, barely made it and could feel myself start to go into panic mode towards the end. Still want to be able to do 5 minutes by the end of the year.
• Nutrition: good so far.
• Body: Feel fine.
• General: Signed up for the Boulder Marathon in September today. Got all summer to train and feel good about it.
  

BS 5x3; Annie; pullups

1400 PT

Hip circuit, no band
Handstand practice

(1) Back squat 5 x 3
Loads: 135#, 155#, 165#, 175#, 175#

Brief rest

(2) "Annie" w/ flutter kicks
50-40-30-20-10 for time:
Double unders
Flutter kicks

Brief rest

(3) Pullup work:

10 reps, full ROM bar to sternum
2-4-6-8-10 commando pullups
10 kipping pullups


1730 - Bjj

• Notes: 10# under my best back squat...definitely lost some strength recently and haven't squatted in a while. The double unders felt the best ever...I knocked out the 30 reps in one set.
• Nutrition: not bad.
• Body: Feel great.
• I am starting to mix in some CFSB principles into training. Picking four lifts (back squat, deadlift, overhead squat, and press) to work on weekly (2 per week) to add in some extra strength work. The high rep work will also help me with workouts like Fran I think. I usually don't do many linear type progressions but figured I would give it a try. My main priorities are still metcons.
  

Low intensity - split jerk, ring dip, DU metcon

1400 PT

5 minute jump rope - singles, doubles, single leg, running

12-9-6-3 of:
95# splits jerks x 1
Ring dips x 2
Double unders x 2

5 x 30 seconds plank on the minute

• Notes: Took this one nice and slow, still pretty tough though. I've hit the upper body pushing movements pretty hard the past 2 days so I am going to do more lower body stuff in the next few days. Might get an easy swim in too.
  
• Nutrition: not great.
  
• Body: hammies, adductors, calves, chest, upper back sore.
  
• Side note: My Vibrams came in yesterday. From now on I will be doing all of my lifting and CF workouts in them. Probably won't be running in them for a good while though, gotta let my feet adjust.
  

Low intensity - SP 5x3, DL/pushups

1400 PT

Hip circuit w/ bands

Shoulder press 5 x 3
Loads: 85#, 85#, 95#, 95#, 95#

5 minute rest

10 rounds:
10 x 135# deadlift
10 pushups

• Notes: Didn't max out on the press, took my time on the DL workout. I am definitely adding this workout to my list of ones to do frequently. It was tough going at an easy pace...must just be brutal going all out.
  
• Nutrition: pretty good.
• Body: Leftover soreness in the calves and adductors. Kinda tired too.
  

Recovery day

1500

Slow hip stretches w/ bands

Recovery PT
3x, 10-15 reps at each
DB swings, 35#
Pullups
Bench press/pushups (alternated)
GHD situps
Back extensions

• Notes: Should have done this yesterday but just didn't get around to it. Definitely felt better after it.
• Nutrition: Pretty bad, felt horrible after lunch.
• Body: Adductors, calves (especially lower), and upper quads are pretty sore. Both my ITs were a little sore last night, but interestingly the right one was way worse. I do remember my right hammie being a little tight during the race, maybe that had something to do with it.
• Whatever I end up doing this week is going to be at half intensity. Haven't taken a low intensity week in a while so I figured this would be an appropriate time. No high intensity metcons, and any strength work will not be ME. When I start itching to ratchet the intensity up I will know I am ready to go again.
  

Race Report - Boulder Spring Half Marathon

Completed, Time - 1:36:00 (my watch)

Notes: This was my second half marathon, first one was back in September. Weather was very chilly, overcast and windy, and about mid thirties. My main goal was just to run faster than in september (which was around 1:44:00 or so).

Strategy wise I was just trying to stay cool first the first 3 miles, keep it around 7:30-8:00 pace and get into a groove. Tried to let all the 10k people go by and stay in my pace. Essentially until the half way turnaround I kept about a 7:30 pace. At mile 4 I was around 30:40 or so and feeling amazing. Had tons of energy and felt like I was just out for an easy trail run. Ran into a pack of four runners or so around mile 5 and paced with them...seemed like a pretty good group of experienced guys, and we paced eachother through the half way point and the next few miles.

After the turn-around the race got fun. Our little group picked it up to a consistent 6:50-7:00 pace and took turns leading the group. This lasted up until about mile 9, after that we split up and everyone kinda went their own way, with most of them falling back a little bit. I was still feeling awesome at this point and kept pushing the pace. At mile 10 I knew I only had a 5k to go and pushed it a little harder. With 2 miles to go you could see the end of the course down by the reservoir, and at this point I just tried to lock in my form and make it hurt as much as I could before the finish. Held at pretty steady at 6:30 or so pace I think...didn't get passed by anyone in the second half of the race which was nice, and I felt noticeably stronger than last year in the latter parts of the race.

A nice little mental cue I employed in the second half to help my form came from "Born to Run." Focused on easy, smooth, quick. When I felt my stride go to shit I worked on making it feel easy and natural. Once I had that down, make it smoother. After that, speed it up. Repeated that over and over. Pretty simple, but it actually works.

Body-wise, even after the race I felt great. Knees didn't hurt, ankles/feet didn't hurt (although the arch of my flats were starting to rub a little and I had a few hot spots on the ball of my foot), and in general my body felt well prepared. I attribute alot of the improvement to simply not being a newbie this time around, but also to the style of training I have been doing. Experimenting with lifting barefoot, working on single-leg strength/stability, and some of the smaller details has really helped eliminate some of those minor aches and discomforts. Whether the CF/CFE approach really physically works, who knows. All I know is that so far I feel like it has worked, and sometimes that is just as important. Thinking back on Tabata sprints and hard metcons made going out for a run seem relatively easy. Granted half marathons aren't exactly difficult feats, the crossfit approach has made training for longer races infinitely more enjoyable compared to the LSD days...that's good enough for me.

Nutrition: not really important enough in this short of a race, but I just stuck to water at all the stations then had a banana in the second half. Picked up a Gu packet, but I don't ever use them when I train so avoided eating it and didn't feel like I need a pick-me-up. Gonna eat whatever the rest of the day.

Lessons learned:

• When in doubt, wear gloves.
• Need to find a good way of taping the parts of my feet where hot spots pop up. This will be a must for a full marathon.
• Negative splits are the way to go. Chill for the first half.
• Find people to run with.
• Easy, smooth, quick.
• Keep doing pistols and stability work - makes my knees much happier on race day.
  

Thruster work, Half Angie, Stability

1400 PT

21-15-9
Box jumps
Bar dips

Thruster practice
10 x 95# thrusters

5 minute rest

"Half Angie" for time:
50 pullups
50 pushups
50 situps
50 squats

Time - 7:19

5 minute rest

Calf/stability circuit: 2 times through
3 way single leg calf raises, 10 each L/R
25 ankle rotations, clock/counterclock, L/R
5 pistols L/R

• Notes: Felt pretty weak on the heavy thrusters...haven't done them in a while and it showed. Angie was short and intense, when I did the full version it took about 22 minutes so I was about on the same pace, maybe slightly faster.
• Nutrition: will post later
• Body: Feel great, hardly any soreness.
• Today was the last workout before the race, tomorrow I will probably just warm up and do some strides.
  

2:1 run intervals, swim intervals

1400

Hip circuit w/ bands

CFE intervals:
2 minutes on/1 minute off x 8

Treadmill - 6:00/mile pace, no incline
After the fifth round took 2 minute break


1730

Handstand practice

Swim:
150m warmup

3x (50m, 100m, 150m), equal rest for each
1 - Css w/ out fins
2 - Css w/ fins
3 - Css w/ fins

• Notes: Runs were tough, I was hurting about halfway through but it was at about the right pace. Haven't hit the pool in a while and it felt nice.
• Nutrition: decent, except for some pizza with dinner. Could stand to have some more veggies again.
• Body: Quads, adductors, and lower abs/obliques a little sore. Felt a little tired today but fine otherwise.
• Planning on doing some sort of lift or metcon tomorrow then probably just an easy jog/stretch out on saturday before the race.
  

FS triplets, SDL triplets, flutter kicks

2030 PT

Hip circuit w/ bands
BB complex + pushups, 45# bar

Front squat 5 x 3
2-3 minutes rest in between
Loads: 115#, 135#, 155#, 165#(pr), 165#

5 minute rest

Sumo deadlift 5 x 3
2-3 minutes rest in between
Loads: 195#, 205#, 225#, 235#, 250#


4 x 50 flutter kicks, full recovery in between

• Notes: Haven't front squatted in a long time but managed a tiny PR, core was definitely starting to give out on the 3rd rep. First time ever doing sumo deadlifts and I like them alot...much easier to safely lift heavier weights. Regular DL max is 255# and I could pull 3 reps at 250# with the sumo stance. Once I get them down comfortably I should be able to pull some heavier weights.
• Nutrition: okay, but didn't get nearly enough veggies.
• Body: Feel fine, some slight tightness in my quads but that's it. Felt tired earlier but got in a solid 1.5 hour nap and felt great tonight.
  
• Tomorrow is going to be my last hard run workout before the half-marathon sunday.
  

10x100m; Weighted PUs, metcon

1430

10 x 100m, 90s rest in between
Terrain: Grassy field, mostly flat
Times: Ranged between 13.8 and 13.2

2030 PT

1k row

5 x 5 weighted chinups, chest to bar
Loads: 10#, 20#, 30#, 35#, 40#

5 minute rest

5 rounds:
10 GHD situps
15 push presses, 75#
20 DB swings, 40#

• Notes: First day back from the the short weekend ski break and it felt awesome. 100s were on a field so the distance was rough but close enough to 100. Metcon wasn't for time but kept a good pace, arms and grip were pretty beat by the end.
• Nutrition: Pretty clean. Made a log of it here just to see where my nutrition stands on a pretty solid day. I think this is about where I want to be, could probably stand to have some more calories in general, but I like the proportions. I also didn't in a few others nuts I had so the numbers are slightly lower than they should be.
• Body: Feel great.

2x12 minute intervals; C&Js

1400 Run and PT

100 double unders

(1) Run: 2x12 minute hard intervals
Distance covered:
1 - 1.85 miles
2 - 1.85 miles

10 minute rest

(2) Clean & Jerk work:
5x1 on the minute @ 60% (95#)
5x1 on the minute @ 65% (105#)
5x1 on the minute @ 70% (115#)
This was one 15 minute block, no rests

4x1 w/ 2 minute rests in between. 73%, 76%, 79%, 82%
Loads: 120#, 125#, 135#, 135#

3 minute rest

(3) 3x:
1 minute on, 1 minute off Chair sits on rings (L-sit progression)


1730 bjj session

• Notes: This was the highest quality session I have had all week. Last time I did the run intervals was in August (1.87, 1.88). Came just short of getting farther, which I am disappointed about, but between the wind and inclines that I ran into today it could be pretty negligible. C&Js felt good; need to work on L-sits more often, they were pretty tough.
• Nutrition: Except for a few pieces of fried calamari and some cookies at lunch today, pretty good so far. Had some carrots and chocolate milk after the workout.
• Body: Chest, pushing muscles, elbows/forearms, and glutes are sore.
• Gonna be up in the mountains skiing until monday, so no training until I get back. Then the half marathon is the following weekend.
  

Tabatas with 800s

1400 PT

2 x BB complex, 45# bar

Complete as fast as possible:
800m run
Tabata inverted pullups
800m run
Tabata situps
800m run
Tabata pushups
800m run
Tabata squats
800m run

Stretch

• Notes: Two focuses of the workout were staying on the move with little rest, and keeping the 800s as intense as possible. The last 800 clocked in at 2:29, but I don't think there is any way that is possible...I was hurting and it didn't feel that fast either, starting to think the indoor track is slightly short. As for the tabatas, the only exercise I finished near first round numbers were on the squats. The others I quickly failed on.
  
• Nutrition: Very good today. Had chocolate milk after the workout.
• Body: Glutes are very sore, and still some residual soreness in the legs. Arms are starting to tighten up a little bit.
  

Another rest day

Wasn't planning on resting today, but didn't have much of a choice due to both soreness and a busy schedule. Better off resting today and being able to go hard tomorrow and friday than trying to force a half-ass effort.

• Nutrition: Much better today, except for some cookies at lunch. Dinner was two pieces of chicken breast and a ton of broccoli and snow peas...delicious.
• Body: Glutes have gotten much more sore. Still have lingering soreness in quads, ITs, and hamstrings. Past couple of days have been a nice little lesson that 50 pistols are about my threshold in a workout for each leg. Legs feel like they have gotten stronger though.
• Tomorrow is probably going to be a body weight metcon with 800s and a swim.
  

Recovery run; presses on the minute

1400

30 min easy recovery run


2000 PT

Hip circuit w/ bands

(1) 3 x 5 racked lunges, L/R
Loads: 65#, 85#, 85#

Brief rest

(2) 7 x 1 presses on the minute, @ 85%
Load used: 110#

Brief rest

(3) High tabata row - 30:20 x 8

Stretch/foam roll

• Notes: My legs are absolutely wrecked from the pistols the other day. The run was originally going to be a 30 minute TT, but due to extreme leg soreness, icy trail conditions, and some stomach issues from a crap lunch it turned into a pretty worthless 30 minute amble just to loosen up. Couldn't really put much weight up on the lunges, put the presses felt good. Tried briefly to foam roll...it became pretty apparent that wasn't going to happen.
  
• Nutrition: lunch was straight up bad, everything else was decent. Didn't get enough veggies. Had milk/instant breakfast mix after the workout.
• Body: every part of my legs is sore...calves, lower and upper quads, adductors, abductors, glutes, IT bands. It is interesting that my IT bands are painfully sore for the first time in a long time. All the balance and instability of pistols must really work those small muscles and tendons that stabilize your knee.
  

Rest day.

• Nutrition: so-so. Not great by any means.
  
• Body: extremely sore in my quads, going down stairs is interesting. Lower back is a little tight too.