Pull day

1100 PT

Turkish getups, 20#, 30# KBs

Deadlift 10-8-5-3-3-3
Loads: 155#, 185#, 215#, 225#, 245#, 260#

Rest 5:00

Power cleans - worked on technique
3 x 2 x 125#
2 x 135#
2 x 145#
2 x 2 x 155#

L pullups
2-4-6-8-10

Max ring rows - 24

• Notes: 3 RM for sumo deads is 265#, this is the most I have pulled traditional for 3 reps. Took a video of my last set and it looked pretty solid. Cleans felt iffy today, technique looked fine but didn't feel quite right.
• Nutrition: Has been good during the day but starts going to crap at night.
• Body: Lower back is very sore from the runs yesterday and all the cutting/line touching. Everything else is fine.
  

OH lunges/flutter kicks

1100 PT

BB complex - 45#, 65#, 75# w/ pullup chaser

5 rounds for time:
20 walking overhead lunges, 45# bar
40 flutter kicks

Time - 13:38

Shoulder prehab:
External rotations w/ band, 3 x 10
Scapula pushups, 3 x 10
Scapula retractions w/ band, 3 x 10

1630 Runs

"Beep test"
20 yard continuous runs, 8 seconds per 20 yards and increasing speed per round
Made it to level 16

10 minute break

"Death by 10 meters"
Made 18 rounds

• Notes: Last time I did the 10m workout I made 17 rounds so this was a slight improvement, especially following the beep test which is pretty tough. Solid day.
• Nutrition: Not too bad.
  
• Body: Little sore in my left hamstring and behind my left knee from water skiing the other day. Chest is also a little sore. Hips feel pretty tight lately as well but they are loosening up.
• General: Doing some Oly lifts tomorrow.
  

Fran, L hangs

1200 PT

Pistol, handstand, getup, double under practice

"Fran" modified for time:
15-12-9
Thrusters, 95#
Pullups

Time - 4:56

5 minute rest

3:00 cumulative L hang/chair sit
Every time you drop = 10 single leg calf raises + hip mobility stretch

• Notes: Getting close to being able to do prescribed Fran, the high rep thruster work has definitely payed off. I think I am in the in between phase where workouts like these test my strength more than my aerobic capacity...making progress though. Next time I will try 21-15-9 at 85# and then hopefully move up from there. Side note- did this one in the garage so pullup bar and thrusters weren't near each other.
  
• Nutrition: Pretty good.
• Body: Chest and shoulders are pretty sore. I can also feel some soreness in my lower back and glutes from the deadlifts yesterday.
  

SDL 5/3/1, Max height box jumps, pushups

1100 PT

500m row

Sumo deadlift 5-3-3-1-1-1
Loads: 155#, 198#, 220#, 240#, 260#, 290# (pr)

7 minute rest

Max height box jumps in 10 minutes- sets of 3
Started w/ box + platform and added 8 blue plates (27 jumps total)

100 pushups on medicine balls, full ROM

• Notes: PR on the deadlift, although it was easily the worst rep I have done. I was shaking to start the initial pull but was able to lock it out. I think I might actually prefer traditional style when maxing out. Box jumps were pushing it and I almost ate it a few times, final plate was about sternum height.
  
• Nutrition: Solid.
• Body: Upper quads/hip flexors are tight on both legs, other than that no soreness from yesterday. Think the PT afterward helped flush everything out of my legs.
  
• General: FRAN tomorrow!
  

Long run - Percy Warner Loop

0830

1:49:50 on the 11.2 loop
Distance - 11.5 miles
Terrain - asphalt, lots of hills

Recovery PT

3x through
15 atomic situps
15 supermans
15 KB swings, 35#
15 bench press, 75#
15 pullups

• Notes: Went at an easy pace, ran the hills and went very slow on the downhills. Wore my camelpak and brought some raisins that I ate about halfway through. They sat fine with my stomach as expected. I think I have decided to abandon Injinji socks, they just don't work for me...I literally think I would experience less friction in a dress sock.
• Nutrition: Had some junk last night, normal other than that. Kinda gotten in a habit of going for sweets right after dinner at night.
  
• Body: ITs might be a little sore later but everything is good right now.
  

Rest day

• Nutrition: Pretty good. Ate a ton last night.
• Body: Not sore anywhere. Definitely needed the rest day though as I have felt pretty tired recently.
  
• General: Long run tomorrow. Going to finish up my strength cycle and work on "Fran" this week.
  

PJ 5/3/1, pullups; 400m and squats

1030 PT

500m row

Hang snatch practice w/ bar

Push jerk 5-3-1-1-1-1
Loads: 111#, 121#, 133#, 143#, 153#, 153#

Max kipping pullups - 31


1800

Turkish get ups

WOD
4 rounds for time:
400m run
50 squats

Time - 11:23

• Notes: Disappointed in my jerk, I remember doing 155# late last year and I struggled with 153# today. Could feel my core unable to tighten up and lock the weight out. Overhead strength is something I have always struggled with, just going to have to get after it more. WOD was really fun and hard, quads were locking up towards the end. Not done on a track.
  
• Nutrition: Awesome today. Had some grilled salmon and veggies after the WOD tonight.
• Body: Glutes still a little tight, no soreness other than that. Pretty tired though.
  
• General: Tomorrow is a rest day and I think Wednesday I might to my long run.
  

Double unders, metcon

1100 PT

Mini "Flight Simulator":
Double unders, must be unbroken
5-10-15-20-25-30-25-20-15-10-5

Did warmup exercises in between

WOD
4 rounds for time:
10 DB swings, 40#
10 burpees
10 pullups
10 knees to elbows, strict

Time - 9:01

• Notes: Grip was failing me again...DBs definitely kill your grip faster than KBs would. Felt kinda weak on the pullups too for some reason. This one was quick and intense.
• Nutrition: Much better. I still occasionally use whey after a workout but mostly just chicken and eggs and milk.
• Body: Hamstrings and glutes are fairly sore and tight.
  

Thrusters on the minute, "Log" work

1200 PT

5 x 105# thrusters on the minute for 10 minutes
50 total

Rest 5:00

"Log" PT w/ 30# water jug

5 minutes continuously at the following, 2 minutes rest in between:
Walking lunges
Situps/floor press
4 count overheads
Squats

50 pushups

• Notes: Didn't have a workout planned for today since the gym is closed, so just improvised in the garage. 4 count overheads suck, doing them with the big water jug kinda aggravates my elbow too. Pretty short and easy day. I will be finishing up my strength cycle this week.
• Nutrition: Ate a lot of junk last night.
• Body: Hamstrings are very sore. Little bit of soreness in my traps and obliques too.
  

Clean/DU metcon; 3,2,1 intervals

1630

Turkish get ups, 20#, 30# DB
Pistols, form practice

WOD
5x
AMRAP in 3 minutes:
7 power cleans, 115#
25 double unders

Round 1 = 2 rounds + 4 cleans
Round 5 = 2 rounds + 3 cleans


CFE intervals:
3 minutes on, 3 minutes off
2 minutes on, 2 minutes off
1 minute on, 1 minute off
1 minute on, 1 minute off
2 minutes on, 2 minutes off
3 minutes on, done

Terrain: Grass, rolling hills, mostly muddy

• Notes: This WOD was really tough, my lower back was absolutely burned out and the limiting factor on the cleans. Made at least 2 rounds on each set except the 4th one. Didn't get any rest between the WOD and the run so the run wasn't as intense as it should have been. Even though it isn't the most effective to optimize your training, I think there is definitely a place for doing the run directly after so that you are forced to do it tired.
  
• Nutrition: Still been pretty solid.
• Body: Abductors, glutes, and traps are sore. Glad to see that from yesterday's front squat session my glutes are the only thing sore the next day.
  

5/3/1 FS, high rep BS, core

0800 PT

1k row

Front squat 5-3-3-1-1-1
Loads: 115#, 135#, 155#, 175#, 185#, 190# (pr)

5 minute rest

High rep back squat @ 145#:
10-7-4
Rest 1:30 in between

2 minute front plank
100 flutter kicks, 1 set
2 minute leaning rest

Band stretches

• Notes: Haven't found 1RM for FS in god knows how long but this is definitely a big pr for me. Next time on the high rep I am going to bump it up to 12-9-6, and then move up to bodyweight.
  
• Nutrition: Awesome.
• Body: Minor soreness in calves and traps. I have been doing a lot of work outside recently which has left me pretty wiped out at the end of the day. Been getting workouts in early so haven't slept as much but I feel pretty decent overall.
  
• General: Doubling up tomorrow. Clean metcon and some medium run intervals.
  

Nasty Girls

0800 PT

Log work - lunges, squats, 4 ct. presses w/ big water jug

WOD

"Nasty Girls"
3 rounds for time:
50 squats
20 pullups/20 ring dips
10 hang cleans, 115#

Time - 17:42

• Notes: Pretty tough, I subbed for muscle ups since I don't have a place to do them.
  
• Nutrition: Much better. Had an awesome dinner.
• Body: Calves are sore. Little bit tired and groggy waking up but otherwise good.
  

5 mile TT

1130

5 mile time trial - 33:45
Terrain: Asphalt, rolling hills

Side plank leg lifts, 3 x 15 L/R
Ankle mobility drills

• Notes: Felt really good on the run. I usually try to keep TTs on flat areas...there was a big climb around the 1.5-2 mile mark. I am going to start doing TT only days now instead of doing another WOD or lift in the same day, trying to keep them as intense as possible.
  
• Nutrition: Had an awesome lunch and breakfast, doing well so far.
  
• Body: Feel good, ready to train.
• General: Planning on doing one of my long runs in the next 2 weeks in the park, probably in the 12-14 range.
  

Mack's 20:10; SDL 5x3; Pull/push ladder

1200

Intervals- Mack's 20:10

20 seconds on, 10 seconds off for 2 miles
Terrain: Rolling hills, asphalt/grass

Sumo deadlift 5 x 3
Loads: 185#, 205#, 225#, 255#, 205#

Ladder w/ backpack:

1-2-3-4-5-6-7-8-9
x1 weighted pullups
x2 weighted pushups

• Notes: Didn't have a PR in me today, weight felt really heavy and I was a little tired from the run.
  
• Nutrition: Last night was horrible, should be fine today.
• Body: Legs are sore from yesterday, mostly in the quads. Feel fine other than that.
  

"Nancy"

1500 PT

Chasing rabbits, double unders, log lunges, turkish getups

2-4-6-8-10 Pullups

"Nancy" modified

5 rounds for time:
15 overhead squats, 85#
400m run

Time - 17:28

• Notes: Wasn't quite ready for the prescribed 95#, I struggled with this weight but fared decently. Split the sets into 8 and 7 reps, found that the key is going as fast as you can while staying in control to keep from tiring out. Runs felt great.
• Nutrition: Pretty solid.
• Body: Low/mid back is still slightly sore but feels good. Foot feels normal again, feel great overall.
  

Rest day

Active rest. Was outside a good amount today.

• Nutrition: Pretty much all clean, had a lot of fats today so far.
• Body: Mid and lower back is pretty sore but in a good way. Traps and shoulder blades are also sore.
  

PJ 5x3; max box jumps; high rep thruster; DB step ups

1100 PT

1000m row

Push jerk 5 x 3
Loads: 89#, 111#, 121#, 133#, 143#

Max height box jumps, sets of 5
Started w/ box, added a plate each time - made 8 plates (around 4 feet)

High rep thrusters @ 95#:
10-7-4
1:30 rest in between

4 minute rest

3x
10 DB step ups each leg (20 total)
90 seconds rest between sets
Loads: 40s, 35s, 30s

Stretch

• Notes: Pretty tough day on the legs. Need to work on catching lower in the jerk if I am going to move up weight. I was pretty pleased with my vertical jump, never tested that but I might start working on it some more.
• Nutrition: Very good.
• Body: Feel great, back of my neck is sore...I think its from drumming. Good stuff.
• General: Rest day tomorrow.
  

Double unders/KTE; hill sprints

1300 PT

5 minutes of chasing rabbits

8 rounds for time, 1:00 rest in between
15 kipping knees to elbows, unbroken
30 double unders

Time - 16:16


Hills:

6* x 30 second hill sprints
30s rest at top, 1 minute rest at bottom

• Notes: Workout killed my forearms and grip for some reason. Double unders have become more of a forearm workout than anything now.
• Nutrition: Not too bad, had some junk last night though.
• Body: *Planned on doing 10 hills but I was wearing the vibrams and my right foot was starting to get sore. Wasn't really painful but there was definite discomfort on the ball of my foot into my toes so I just called it. Other than that my shoulders and chest are a little sore along with my hammies.

FS 5x3; Row/Bench metcon

1130 PT

10 GHD situps, 10 back extensions, 15 pullups, 10 GHD situps, 10 back extensions

Front squat 5 x 3
Loads: 115#, 135#, 155#, 165#, 175#

For time:

250m row
21 x bench press, 115#
500m row
15 x bench press, 115#
750m row
9 x bench press, 115#

Time - 10:46

• Notes: Good day. 10# pr on the front squat triplet, form felt pretty good.
• Nutrition: Good.
• Body: Little sore in the traps but feel great.

High rep DL, Lite Barbara

1400 PT

Warmup w/ 5 gal. water jug

High rep Deadlift - 15 reps @ 195#

"Lite Barbara"
5 rounds, 3 minutes rest in between each. AFAP
10 pullups
20 pushps
30 situps
40 squats


4 mile easy run in the park

• Notes: The DL was tough because my grip was failing, 10# increase from last time. The goal is still to get to 225# on the high rep to help with workouts like "Diane", so 21 reps at 225# is the goal. Pretty easy day.
• Nutrition: Yesterday was pretty horrible, lots of beer and finger food. Been really good today though.
• Body: Got a weird spot on the right side of my lower back by my tailbone that is sore, can't tell if it muscular or a bruise. Right tricep is also sore? Feel good though.
• General: Haven't decided on tomorrow's workout, it will be 5x3 front squats and something else.

Overhead squats, 7 minute AMRAP

1500 PT

10 pullups
15 pushups
20 deep squat

Overhead squat 3-3-3-3
Loads: 85#, 95#, 105#, 115#

AMRAP in 7 minutes:
10 cleans, 105#
20 situps

Score - 4 rounds + 7 cleans

1 minute rest

100 double unders for time - 2:30

• Notes: Got about 1.5-2 hours of sleep the night before last, so I wasn't planning on crushing anything today. Went easy on the overheads, although 115# felt pretty heavy. Double unders were really tough after the metcon, arms were on fire.
• Nutrition: Very good today. Went shopping for food and got alot of good stuff.
• Body: A little run down from the long drive yesterday, but feel good.
• General: Back home now. Won't be able to do anything tomorrow, but will start up on sunday working out in the garage again and my old school.
• Side note: I think I am going to start following Crossfit RARE to continue training for the marathon. Their programming looks really good and has a good mix of metcons and CFE workouts.

SDL 3x5; DB metcon; 600m TT

1400 PT

2x:
3, 6, 9, 12 pullups on the minute
15 deep squats

Sumo deadlift 3 x 5
Loads: 205#, 225#, 245# (pr)

5 minute rest

10x as fast as possible:
Left arm, then Right arm, don't put DB down
1 DB power clean
1 DB push press
1 DB squat
1 DB push press
1 DB squat

Used 35# for the first 5 rounds, 40# for the second 5 rounds

Swim:
25m underwater

600m TT, css w/ fins
Time - 11:34

• Notes: PR on the 5 rep DL by 10#. First time doing the DB workout, kinda experimenting with weight. 40-45# would be a good weight I think. The swim felt good.
  
• Nutrition: Decent, didn't have very many good options today. Might be a little short on protein, I'll probably find out in the morning.
• Body: Feel good, neck is back to normal and I felt generally better today.
• General: Gonna be driving all day for the next 2 days so they will be rest days.
  

70-60-50-40-30 Metcon

1030 PT

Butterfly practice

For time:
70 burpees
60 situps
50 swings, 50# DB
40 pullups
30 HSPU

Time - 25: 54

• Notes: Didn't feel very strong, could tell from the beginning I didn't have the intensity today. Could be diet related, maybe stress from finals. Might have done 35 HSPU, lost count.
• Nutrition: Had some crap late last night and breakfast was OK. Had a good lunch though. Diet has been kinda slipping lately.
• Body: Fine, just tired. Left side of my neck/trap feels a little weird when I look to the left. Came up in the workout and still feels funky. Should be fine though.
  

Tabata sprints; 3x5 PJ, high rep BS

1200

1 x 400m run, 40 squats, 40 pushups, 400m run

Tabata sprints: 20 seconds on, 10 seconds off x 8
Treadmill: 6:15 pace, 12% grade


1500 PT

1000m row

Skills:
Butterfly pullup practice
Hang snatch/snatch balance practice w/ bar

Push jerk 3 x 5
Loads: 95#, 115#, 130#

High rep back squat - 15 reps @ 145#

6x, no rest:
30 seconds side plank L
30 seconds side plank R

• Notes: I was in pukie land for a good 20-30 minutes after the tabata, been a while since I have done one. Push jerk was tough the last set...I am glad to be working on these because I have stalled on my overhead strength recently. The squats took a while to finish, went one rep at a time and made sure they were all legit. I want to continue moving up weight on the high reps until I reach bodyweight, and then go for 20 reps.
• Nutrition: Good enough for what I have had available, hopefully dinner is good tonight. Should be fine on protein today.
• Body: Not sore, but felt a little sluggish before, and definitely after the tabata sprints.
  

Row

Got to the gym tonight and found out they were closing in 20 minutes, so I just hopped on the rower:

1300m easy warmup

1 minute on, 1 minute off for 10 minutes
Covered around 2500m or so

• Notes: Just gonna treat this as an active rest day and get back at it tomorrow.
  

FS 3x5, high rep thruster; CFE intervals

1700

Front Squat 3 x 5
Loads: 115#, 135#, 150#

95# thrusters, 12 reps
12 pullups

Butterfly pullup practice

CFE intervals: Cover maximal distance

2 x 5 minutes, 2 minute rest
5 x 1 minute, 30 seconds rest

Terrain: Dirt trail, gently rolling.

75 calf raises

• Notes: The wind was brutal on the run, kicked up during the 1 minute intervals and felt like running into a brick wall. Pretty good day, just started a new cycle of strength work. 3 lifts are going to be front squats, push jerks, and sumo deadlifts.
• Nutrition: Not too bad.
• Body: Feel great.