long hills

1400

hills @ Longhorn trail mesa

20 minute jog to the hill
4 x uphills, walk down recovery
1:18, 1:03, 0:57, 0:58

walk/jog back

• Notes: This hill is a cruel mistress. Lights almost went out at the top of the last one, but its one of my favorite hills. Form got ugly on the last one.
• Body: Hips are really tight from lots of sitting in the car.
• General: After a nice long spring break and a steady diet of booze, peanut butter, and bread, I'm ready to get back at it. 2 weeks until the trail race in the springs. Really excited to train. 

DL/HC, speed deads, WCU, long intervals

0930

7 rounds
3 deadlifts + 3 hang cleans
111#, 121#, 133#, 143#, 143#, 143#, 143#

Sumo speed deadlifts
10 x 2 x 160#
45s rest in between each

Weighted chin-ups
5 x 10#, 25#, 35#, 35#, 35#

Track intervals
6 x 600m @ 0:42/200m
90 seconds rest in between

• Notes: Awesome day. Ripped my hands up on the hang cleans. 600s were at the perfect pace and I nailed each one at around 2:07. Note - for my running intervals I have been using a pacing chart that paces off of a target 18:30 5k and 3:00:00 marathon. 18:30 is around where I want to be for a 5k, and the pacing has been pretty spot on so I think I am around there.
• Body: Glutes, hams, triceps and some other upper body areas are pretty sore, as well as my abs. Probably gonna be pretty sore everywhere tomorrow.
• General: Last training day before I leave for spring break. Will be back next Friday. Plan on doing some beach runs and keeping up bodyweight work as much as possible, but I will be doing a fair amount of resting as well.

Skills day

0930

Rings
Front levers w/ band assistance
Back levers w/ band assistance

1-2-3-4-5
HSPU
Pistols, L/R

3x
max L-sit hold
10 toes to bar
20 hollow rocks

• Notes: Worked the levers pretty hard. First time trying HSPU since the shoulder incident and they felt great. Easy day.
• Body: Hamstrings, upper back, and shoulders are a little sore but hardly noticeable.
• Tomorrow: Lifting and then hitting the track for some 600s.

CFFB total

0930

"crossfit football total"
1 RM/heavy single, 3 attempts at each:

Power clean - 165#, 175#, 182#

Back squat - 215#, 225#, 230#

Press - 125#, 125#, 135# (x)

Deadlift, conventional - 295#, 305#

• Notes: Pretty solid overall. I went into this going for heavy singles, not all out maxes. I am still a pussy when it comes to singles just to be safe, but I pushed pretty hard. Clean felt awesome - last one was a little ugly but I can do more. Squat felt good as well, a little weaker than usual but my form was good. Screwed up on the press...accidentally did 125# twice when I thought it was 130#. Haven't pulled conventional in a long time and it kinda showed today...I was a little out of my element, but the last pull was smooth. Overall: need to keep working, but my technique is more sound on all these lifts than ever before, so that's a start. 
• Tomorrow: Gymnastics work and either run intervals or a swim. 

hills, ring pyramid

1700

hills @ wonderland trail

warmup jog around the lake
6x uphills: 0:45, 0:40, 0:38, 0:36, 0:36, 0:49

Ring dip/ring row pyramid
2-4-6-8-10-8-6-4-2

• Notes: Good day. Did the hill until I couldn't do it any faster, and then finished up with a cooldown ascent. I am going to start a hill routine now that the weather is getting awesome...pick a different hill every 3 weeks or so and just work on doing that one as fast as possible. Varying the lengths and grades as much as possible.
• Body: Feeling good and rested. Lower back is a little tweaked from ultimate yesterday, not sure how but its not a big deal.
• Tomorrow: Big day, hitting all of my lifts for a heavy single. I don't expect to be 100% since today was pretty intense but that's fine. Looking forward to it. 

sprint/pushup/du

1100

8 rounds for time:

100 yd sprint, 100 yd jog back

10 clapping pushups

30 double unders

time - 19:35

• Notes: Took a week off. Happy drinking day.

BP, FS/burpee

1230

Close grip bench press
3 x 115#, 135#, 155#, 155#

6x, 2 minutes rest in between, maximal intensity
3 front squats, 155#
5 burpees

Bar dips
1 x 20

Metcon

1400

4 rounds fast
Row 500m
20 DB snatches (10L/10R), 35#
10 burpees
50 double unders

2 x 3 minute plank circuit

• Notes: This was my metcon for the week. Pretty tough, I was sucking wind.
• Body: Feeling pretty great. Hips are a little tight as usual but I am working on them every day. 
• Tomorrow: Benching then doing some explosive squat work. First ultimate game tomorrow afternoon as well and I am very excited.

Pulls

0930

Rack pull, just below knee
3 x 275#, 315#, 335#, 355#

3x
10 speed sumo deadlifts (135#, 155#, 165#)
8 weighted chinups, 25#

Row
2 x 500m hard

• Notes: Buddy's 21st last night, so needless to say I wasn't very well rested today. Rack pulls felt pretty solid, as did the chinups. By the time I got to the rower I couldn't pull for shit.
• Body: Shoulders and calves a little sore.

Long intervals

0930

Pushups
2 x 30

Hollow rocks
2 x 30

4 x 1200m @ 90s/400m
3 minutes rest in between

Pushups
1 x 30

Hollow rocks
1 x 30

• Notes: Felt awesome this morning.
• Body: Good, not really sore. 

BS, PP/chinups

0930

Back squat
5 x 175#, 185#, 195#

2 x 5 x 170#

5 rounds, 90s rest in between:
1 push press, 95#
1 chinup
3 push press, 95#
3 chinups
max push press, 95#
max chinups

• Notes: Great day. Recently my lifts have felt like they have lacked a little intensity. I have been trying to not go all out every day and instead focus on long term progress, but I have missed the feeling of actually getting better. Today there was no question, I got better. Squat felt incredible and hips were finally feeling normal again. 
• Body: Kinda tired today. No soreness to speak of, and my hips are feeling looser. 
• General: Hitting the track tomorrow. 

metcon, run

1300

amrap in 15:
10 pullups
10 DB swings, 50#
10 knees to elbows
10 box jumps, 24"

5 rounds

Run 1:37:09 up mesa trail from Chat.
distance - 8.08 miles
trail conditions - difficult; mud, slush, rock

• Notes: Had to use a pretty terrible pullup bar for the metcon which was the main limitation, couldn't grip it at all and tore some callous. Run felt really good, I honestly look forward to Mesa every week now and the weather is starting to get gorgeous. 
• Body: No aches to speak of on the run, just a pretty tight right glute. Shoulders are a little tight. 

Oly work, ruck

1200

Hang power snatch practice @ 67#, 72#

5x
3 hang power cleans
3 clean pulls
3 power cleans

111#, 121#, 133#, 143#, 148#

3 x 3 minute plank circuit
30s L
30s R
60s plank
60s leaning rest


Ruck @ south mesa trail
4 x 800m uphill w/ 30# fast as possible
walk easy downhill recover, no running

• Notes: Cleans were feeling much better today compared to last week. Think I just needed to ease back on the weight. Got a pretty bad blister on my thumb from hook grip today. I was planning on doing track intervals today but it's so goddamn windy that it would be pointless. Opted to get some hills in and I am going to do my long run tomorrow up at Mesa, so two good days of hill training. 
• Body: Feeling much better, hips are loosening up a little bit. Traps are probably gonna be pretty sore tomorrow. 
• General: Metcon and run tomorrow, haven't decided on the metcon yet.

PP, BS, rings

0930

Push press
1 x 125#, 135#, 135#, 145#, 145#

Death by back squat w/ 165#
Made it to 6 + 3 squats

Rings
3x
8 ring dips
12 ring rows

• Notes: Hip flexor was really really tight on the squats today. Don't know what the hell is going on. Feels like it is the most medial of the flexors. Push press felt good.
• Body: Really sore. Abs, hamstrings, upper back, triceps, calves. And the hip flexor thing.