12/31

Endurance:
Row 5k
(23 mins 02 secs) Nice and easy.

Conditioning:
Double Grace:
60 clean & jerks (116#)
(14 mins 58 secs)

Friday 12/30

Rest day!

Thursday 12/29

Need a rest day.  Had some issues getting my breathing pattern right today,but powered through it.

Conditioning:
Rowing:
3 x 500m
(2:10, 1:53, 1:58)

3 x 1000m
(4:03, 4:10, 4:02)

1 x 500m
(1:45)

Playing around with paces seeing what felt comfortable.

3 Rounds (89#)
Barbell complex
6 x dead lift
6 x rows
6 x power clean
6 x front squat
6 x push press
6 x back squats

5 Rounds
10 x weighted sit ups (43#)
10 x knees 2 elbows

Wednesday 12/28

Endurance:

Row 5K

(22 mins 12 secs)

Conditioning:

Helen

3 Rounds

400m Run

21 KB sings 50#

12 pull ups

(10 mins 48 secs)

Endurance training has brought up my overall fitness, 21 second PR on Helen while staying relaxed and feeling comfortable throughout. 

Tuesday 12/27

Conditioning:
Row
4 x 1000m (4 min break in between)
4:06, 4:01, 3:59, 4:17*

* Hamstrings and quads were toasty from yesterday's front squats mostly, told myself if I broke 4 minute on third I would take it easy on the last one.

Row 1000m cool down

7 Rounds (Fast as possible then 1 minute rest)
5 strict pull ups
10 24inch box jumps
15 push ups
20 air squats

Monday 12/26

Endurance:
Row 5K
(22 mins 29 secs)

Conditioning:
20 Rounds (each minute for 20 minutes)
1 x dead lift
1 x power clean
1 x front squat
1 x press
1 x back squat
1 x behind the head jerk
(111#)

Sunday 12/25

Rest day!

Saturday 12/24

Rest day!

Friday 12/23

Conditioning:
Rowing:
2000m (8:28)
500m (1:58)
750m (2:53)
750m (2:58)

7 Rounds
Every 2 minutes:
5 x hang power clean
5 x push press
5 x back squat
(89#)

Focused on slow movements with good form for each rep.

Thursday 12/22

Decided to sleep instead of workout.

Wednesday 12/21

Conditioning:
Row:
1000m (4:20)
500m (1:53)
500m (1:59)
1000m (3:59)

5 Rounds
5 x dead lift 158#
5 x burpee pull ups

Surprisingly difficult.

Tuesday 12/20

Rest day!

Warm up:
Row 1000m

Conditioning:
6 Rounds
500m Row
3 min rest

1:53 - 1:48 - 1:53 - 2:08 - 1:59 - 1:54

Taco Bell lunch = poor performance :(

Strength:
Hang power clean 5 - 5 - 5 - 5 - 5

111 - 121 - 131 - 141 - 111

Light w/ focus on form

Sunday 12/18

Endurance:
10K Row (46 mins 09 secs)

Took it easy just focused keeping relaxed and steady.

Conditioning:
4 Rounds
10 x Push press 95#
10 x Box jumps 24 inches
10 x Knees to elbows
10 x KB swings 50#
40 x Sit Ups

None of the movements too difficult, used sit ups as an active rest.  Timed but wasn't going for time, just trying to keep moving.

(15 minutes 32 secs)

Saturday 12/17

Endurance:
5K Row (22 mins 17 secs)

Strength:
Dead lift 5 - 5 - 5 - 5 - 5
225 - 225 - 225 - 225 - 225

Focus on form with slow up and down movement.

Conditioning:
5 Rounds
10 x pull ups
10 x KB swings 50#

( 4 mins 37 secs)

Friday 12/16

Made into a rest day.

Thursday 12/15

Conditioning:
Rowing: 2k - 1k - 3k

8:37 - 4:03 - 13:42

Strength:
Push press 5 - 5 - 5 - 5 - 5

89 - 111 - 131 - 136 - 141

Easy day, just trying to get my fitness on.

Warm Up
3 Rounds
10 x Samson stretches
10 x air squats
10 x pull ups
10 x push ups
10 x sit ups

Strength:
Front Squat 5 - 5 - 5 - 5 - 5
88 - 112 - 133 - 143 - 148

Conditioning:
2K Row

Easy day just wanted to get back into the swing of it.

Sunday 12/11 - Tuesday 12/13

Rest period.

Saturday 12/10

Relatively easy day.  Row was relaxed and I held back a lot.  Dead lift needs some work along with a general return to strength training.  Conditioning was good not for time.

Endurance:

Row 5k (22 mins 24 secs)

Strength:
Dead lift 5 - 5 - 5 - 5 -5
229 - 229 - 229 - 229 - 229

Conditioning:
6 Rounds
10 x Renegade rows 10#
10 x Weighted sit ups 44#
20 x lunges

Friday 12/9

Ok so I believe I've found the reason for my struggles as of late with rowing.  Over exaggeration of my push off, just wasting too much energy and loosing my rhythm from the jerk at the end and coming back.  I only had 30 minutes before my workout place closed and I just started rowing a 5K.  I started off slow around 2:15-2:16 for the first 2K just being relaxed.  Started to open it up a bit and maintained a 2:06-2:08 pace (both paces were at or below 25 spm)  the rest of the way.  What really made the difference was I just stayed in control extending my legs with little excess in the push off and once I reach extension pulled to my chest while extending my back to a 45 degree angle.  For the first 2k after picking up the pace I really didn't feel like I was exerting that much more effort.  I just need to replicate this moving forward.

Endurance:
Row 5k
21 mins 44 secs

Thursday 12/8

Three finals and a rest day!

Wednesday 12/7

So easy day, just focused on stretching and warming up properly followed by some endurance training.  The 5K row is still a bit difficult due to just thinking about rowing too much but I eventually got my mind right and got through it.

Warm up:
5 Rounds of Cindy
5 Strict pull ups
10 push ups
15 air squats

Endurance:

5K Row (22 mins 40 secs)

Conditioning:
Running
5 Rounds (400 meters with 2 min break in between)
1. 2:30
2. 2:07
3  1:52
4  1:42
5. 1:30

Tuesday 12/6

Another day and I just can't seem to find the right mindset to drift off into a 5k row.  Stopped about 2k in twice with just not feeling it.  Wasn't too difficult but I just couldn't lose myself in it.  Ended up just doing a couple moderate paced intervals followed by some crossfit based conditioning.

Conditioning:
Rowing:
2K 8:36
2K 8:55
1K 4:08
1K 3:57

5 Rounds
Dead lift x 5 (183#)
Pull ups x 10
Push ups x 20

Didn't time but good pace with little rest, arms were screaming afterward.

Monday 12/5

Tried to get my rhythm with rowing today.  Rowed 1500, 2000, and 5000.  The first two were at 2:10 pace and the 5000 was just for fun.  Decided to not train or do anything to stressful on my body over the next four days.  Its finals week and I think its a good chance to let my bod relax as I focus on wrapping this term up.  Will return to Pete's plan on Friday.

Endurance:
Rowing
1500 at 6:30
2000 at 8:40
5000 at 22:55

Sunday 12/4

Rest day!

Saturday 12/3

So today was a bit weird.  A bit of a bad mood had me stuck in a mindset that was keeping me from being able to relax and just lose myself in the moment.  I was about 2000m in to a 10000m and just couldn't get comfortable.  Decided to just  focus on form and go through some decently paced intervals.

Conditioning:

Intervals: 2000 (8:40), 500 (1:58), 500 (1:56), 500 (1:59), 500 (2:00), 1000 (slow), 1000 (slow)

4 Rounds
9 x push press 89#
12 x goblet squat 50#
50 jump rope singles

5 Rounds
10 x bench press 135#
10 x pull ups

Intensity was not high but kept a steady pace.

Friday 12/2

Easy day with some strength mixed in.

Endurance:

Row 30 minutes: 6550 meters

Strength:
Dead lift 3 x 5
199 - 244 - 266 - 276(1) - 244

Power clean 5 x 5
133 - 133 - 133 - 133 - 133

Thursday 12/1

Rest Day!

Wednesday 11/30

Well after two days of pretty intense rowing my body was not responding the way I wanted it to.  Although I cannot completely blame the previous days workouts as some very poor dietary decisions that included Taco Bell may have added to the pain.  Today was an Endurance Interval session and I could tell after the second interval my legs just didn't have the push off they usually have.   Anyways I endured my endurance workout (ha that was clever) and while my times were stagnant compared to last week not giving up is sometimes a win.  Definitely going to either take a rest day or prescribe to a slow pace if I row tomorrow.  Followed the intervals with some decent conditioning working in a bit of strength into it.

Endurance:
5 x 1500m (5 minute rest in between)
1. 6:12
2. 6:11
3. 6:18
4. 6:19
5. 6:25

Conditioning:
4 Rounds (not for time)
5 x back squat 155#
20 x push ups
50 x sit ups
10 x box jumps 24 inches

Didn't time it but was pretty fast didn't take any breaks as the sit ups acted like an active rest period.

Tuesday 11/29

So today is a rest day/easy 5k row day.  Turned out to be lets try and set a PR in the 5k row day, but that was mainly because my 5k is so slow I think my natural increase in fitness from just the volume of rowing I've been doing was going to lead to a PR.  The only rule I had was to stay right around 25 spm.  Really happy with my time and think I can definitely break 21 minutes in the near future.

5K Row (21 mins 17 secs) PR by 25 seconds

One cause for celebration is that Mission Endurance is now a month strong!

Monday 11/28

Today's workout was the first speed interval training for Pete's plan.  It was a bit painful at times but the rest periods made you forget how bad it hurt until you're half way through the next interval.  Then you're just hanging on for dear life.  After it's done it sucks for a minute and then you feel alright until you get half way through the next one.  Just repeat that cycle 8 times and there you go.  Still felt good (once I was done) was able to stay within my goal of 1:52 to 1:55 in 7/8 intervals.  After that I focused on some light strength based conditioning.  Didn't want anything to difficult so made up a make shift barbell complex  with a decent amount of rest in between sets.

8 x 500m Row (3:30 rest in between each round)

1. 1:54
2. 1:53
3. 1:52
4. 1:52
5. 1:52
6. 1:54
7. 1:57
8. 1:52

Strength:

15 Rounds

Each round included

1 x dead lift

1 x power clean

1 x jerk

1 x back squat

1 x behind the head jerk

Completed one round every minute for fifteen minutes, weight was 133#

Sunday 11/27

First 10k row, just focused on keeping 25 spm and keeping my mind clear.

Endurance:
10k Row

(45 mins 26 secs)

Saturday 11/26

Body still not 100%, legs feeling burnt.  Focused on some rowing intervals, core, and conditioning.

Rowing:

2 x 500m

1000m

2000m

3000m

Focused on technique and keeping up a good tempo.  Just felt a bit more strenuous than usual with the push off with my legs just not being there.

Conditioning:

5 Rounds

10 x side bends 50# (each side)

10 x toes to bars

Fifty of this Fifty of that

50 x weighted sit ups 22#

50 x KB swings

50 x box jumps 20 inch.

50 x push press 45#

50 x burpees

50 x knees to elbows

(21 mins 06 secs)

Friday 11/25

So usually after a rest day I feel pretty good.  Not today, the 5 x 1500m followed by back squats combined have my legs and lower back sore and less than 100%.  My goal of an 8k row turned into a painful 5k.  The good news is my spm were between 21-24 and the pace was decent compared to my previous 5k training rows.  The bad news is very sore legs made it about 3x harder than it should have been.  Started some dead lifts but the lower back was also weak and combined made even light weight feel very difficult.  Decided to work on some skills with 5 rounds of 10 box jumps and 10 pull ups not for time.  Followed that with some strength work with 5 x 3 C&J.

Endurance:
5K Row (22 mins 0 secs)

Conditioning:
5 Rounds
10 x 24inch box jumps
10 x pull ups

Strength:
5 x 3 C&J
111 - 121 - 131 - 141 - 146

Did 155# and 165# for 1 rep afterward just to see how it felt.

Thursday 11/24

Turkey and rest day!

Wednesday 11/23

So day two of Pete's Rowing Plan and let me tell you 5 x 1500m is a little slice of hell.  Each 1500m was uniquely challenging.  I did learn a little bit about technique, each interval I would start out close to 30 spm and around 650m to go fatigue would set in my spm would go way down but I was able to maintain pace by pulling harder.  Not sure if this natural or not but we will call it good. After that did some light strength training and conditioning.

Endurance:
5 x 1500m (5 minute rest in between)
1. 6:02
2. 6:18
3. 6:16
4. 6:26
5. 6:17

My current PR for 2000m is 8:25 so my goal was to be around 6:18 each round, may have been a little to ambitious the first interval and definitely paid for it the ones that followed.

Strength:
Back squat 5 x 5
135 - 155 - 155 - 155 - 155

Conditioning:
5 Rounds (not for time)
5 x push press 111#
15 x weighted sit ups 22#
15 x air squat / lunges / 20inch box jumps (alternated each round)

Tuesday 11/22

So day one of Pete's plan.  Goal is to do two cycles and peak around January 28th or more specifically the Rocky Mountain Sprints.  Not sure if I'll be trying out the 2k or 30 minute max distance event, but want to actually train for something. I'll continue my regular strength routine and some light conditioning but rowing will definitely be my focus.  Goal is 7:30 2K or 7500 meters.  So day one is 8-10k at good pace 22-25 spm.  A much lower spm than I'm used to rowing but the pace was actually pretty consistent with my regular 5k pace and it felt good.  Quality strokes not quantity!  That sounds a bit dirty.

Endurance:
8k Row (35 mins 32 secs)

8:56 2k
17:47 4k
26:37 6k
35:32 8k

Monday 11/21

So the surprisingly good news is that I was on pace to destroy my 5k PR and get around 21:00 flat.  The bad news is that I gave in around 2500m in and ended up slowing down to almost a stop for around 30-40 seconds before I finished it up.  Not that breaking is good news but the 2:06-2:08 500m pace felt nice and easy and if I hadn't panicked a bit which elevated my heart rate mid way through I'm positive I could have held.  Definitely going to go 21 minutes later this week.  After that focused on some strength training before going to my nephew's birthday party.

Endurance:
5K Row (22 mins 04 secs)

Strength:
Dead lift 5 x 5
199 - 243 - 243 - 243 - 243

Power Clean 3 x 3
133 - 138 - 143

Ran out of time was going for 5 x 3.

Sunday 11/20

I've done Murph twice over the past 6 months and both times were pretty slow.  Wanted to do it one more time and try and get under 40 minutes.  Running was relatively easy and the biggest difference was that I basically just did 20 Rounds of Cindy in 20 minutes.  Kept focused on doing one round every minute. By no means easy but actually felt better than last week, I believe that had more to do with my pre-workout diet though.  Other than that did some rowing as a warm up, just playing around with some different paces altering technique a little.

Warm up:
250m Row < 1:00
250m Row < 1:00
500m Row 1:52
500m Row 1:59
1000m Row 4:08

Conditioning:
Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

(39 mins 45 secs)

Saturday 11/19

So just a light endurance day.  Put in 30 minutes of rowing and called it good.

Endurance:
30 Minutes Rowing: 6475 Meters

Friday 11/18

So back to the workout routine today after taking some rest days to focus on school.  Hit the rowing hard followed by a little change up in the conditioning by adding some scheduled rest in between rounds.  One note is that I could be slightly concussed, I managed to get a pretty good rhythm going on my kipping pull ups and managed to launch my head into the support bar that was two feet away from the pull up bar.  Think I'm fine though.  If you don't see a post tomorrow please alert emergency services.  Ha ha ha ha, like anyone actually reads this.

Endurance:

5K Row (21 mins 49 secs)

Conditioning:

4 Rounds (2 Minute rest in between rounds)
5 x dead lift 199#
10 x push ups
15 x pull ups
20 x KB swings 50#

(Excluding breaks a bit over 9 minutes does include extra break after hitting my noggin :) )

Tuesday 11/15 - Thursday 11/17

Rest days, Wednesday was a make shift rest day due to massive studying.

Monday 11/14

Looks like someone has a case of the Mondays.

 So did some rowing, started off strong but hit a mental or physical wall about 2500m in were all I could think about was how much this sucked.  I was able to get through it but went from a 2:08-2:10 500m pace to 2:15 pace.  Still happy I stuck with it and road it out.  After that worked on some barbell complex and real short conditioning workout.

Endurance:
5K Row (22 mins 08 secs)

Conditioning:
3 x Barbell complex (89#)
6 dead lift
6 rows
6 hang power clean
6 front squat
6 push press
6 back squats

4 Rounds
10 x 35# dumbbell snatch (each arm)
10 x knees 2 elbows

(5 mins 55 secs)

Sunday 11/13

So decided to do Murphy today as a late tribute to Veteran's Day.  Not sure why but my stomach was giving me problems through out the work out.  Still managed to keep moving for the most part and got it done in a slow but decent time.

Murphy
1 mile
100 pull ups
200 push ups
300 air squats
1 mile

(44 mins 41 secs)

Saturday 11/12

Rowed, rowed some more, did some conditioning.

Warm up:
2K Row (8 mins 25 secs)

Endurance:
5K Row (23 mins 21 secs)

Conditioning:
5 Rounds (not for time)
6 x power clean 113#
9 x pull ups
12 x KB swings
15 x lunges

Friday 11/11

So changed it up a bit, decide to skip the 5K row and work a bit on speed, not do the 5 x 5 dead lift and go for 5 x 2, and then added some light conditioning.  I'll go back to the regularly scheduled program tomorrow but just wanted to focus on some heavy dead lifting for me at least and thought the 5k row before would zap my energy and after would just not be as fun.  The good news is that I hit a 1 rep PR and a 2 rep PR in dead lift.  The bad news is that I really think 300# was finally in the cards if I hadn't wasted so many reps at light weight.  Oh well!

Warm Up:
500m Row 1:55
1000m Row 3:56
1000m Row 4:10

Dead lift 2 - 2 - 2 - 2 - 2
233 - 243 - 263 - 283(2RM PR) - 293(1RM PR)

Conditioning:
4 Rounds
10 x C&J 89#
50 Sit ups

Not for time but was fast with the light weight and easy movements.

Thursday 11/10

Spend all day at work or at school day, or better known as a rest day!

Wednesday 11/9

So half a quesadilla and sour cream before the work out make the 5K row not so soft.  Side was giving me some trouble throughout but I powered through it to keep on track of my endurance training.  During the strength I was feeling a bit weak today but thanks to implementing some form advice from Luke at Emerfit by keeping my knees slightly outward to create more power in my dip I was one rep away from set a 5 rep PR.  That and some outright hostility towards the weight after my warm up sets felt heavy.  Sometimes you just got to get mad at the bar.  Still all in all a good workout.

Endurance:
5K Row (22 mins 41 secs)

Strength:
Push Press 5 - 5 - 5 - 5 - 5
133 - 138 - 138 - 143 - 148 (4)

Conditioning:
5 Rounds
9 dead lifts 158#
12 push ups
15 weighted sit ups 33#
50 single jump ropes

A tad bit under 10 minutes.

Tuesday 11/8

Rigidy Rigidy Rest Day!

Monday 11/7

So a long day and a work out was needed to relax before an even longer night doing homework.  Kept up the 5K rowing but took it nice and easy.  Funny thing is easy to me this week was hard about a week ago.  Followed that up with some good old fashion back squatting and a short but intense conditioning workout.

Endurance:
5k Row (23 minutes 11 secs)

Strength:
Back squat 5 - 5 - 5 - 5 - 5
133 - 153 - 163 - 173 - 183

Conditioning:
5 Rounds (not for time)
5 x 113# Push Press
10 x Burpees

Conditioning was fast but definitely a burner.

Sunday 11/6

Row, row, row your boat.  OK so more like row, row, row your Concept 2 rowing machine but that's neither here nor there.  So another day and another 5k of rowing down.  Felt good went ultra slow the 1k then dropped the pace down to a 2:10 500m average for the last 4k.  Followed that up with some moderate intervals on the treadmill for 20 minutes.  Again felt easy but good to run a little even if I hate treadmills.  Finished up with some decent conditioning and called it good.

Endurance:
5K Row (22 minutes 17 secs)

24 minutes (2 minutes running 2 minutes walking)

Conditioning:
5 Rounds
10 x dumb bell rows 10#
10 x KB swings 50#
10 x pull ups

Saturday 11/5

Endurance:

5k Row (22 mins 04 secs)

Relaxed and comfortable other than 3500 to 4250 which kind of sucked, but felt good otherwise.

Conditioning:

21-15-9

C&J 89#

Push ups

Sit ups

(9 mins 10 secs)

Pretty easy with the light weight and simple movements.  Definitely could have been faster but was just focus on on good form and not trying to race the clock.

Friday 11/4

ENDURANCE....ENDURANCE...ENDURANCE!

Yes the continuation of mission build up enough endurance to outrun a zombie is in full effect.  And mission accomplished today!

Warm up: 

Crossfit warm up x 3

Strength: 

Dead lift 5 - 5 - 5 - 5 - 5

185 - 225 - 235 - 245 - 250

Endurance:

5k Row (22 mins 15 secs)

Stayed relaxed and just focus on keeping a tempo 1, 2, pull, 1, 2, pull.  Anyways felt good.

Thursday 11/3

Rest day!

Wednesday 11/2

So back to the endurance training with a goal of breaking 22 minutes on the 5k row.  Alright so not the most difficult or lofty goal but it's the first in a long line of rowing goals I plan on reaching.  So the idea was simple row at 2:10 500m pace and just keep going.  Not going to lie it was still difficult but I was able to not think about rowing if that makes sense, and just kept calm and pulling away.  The result was what I hope to be a short lived PR of 21 minutes and 42 seconds.

After that put in some work with push press and light conditioning.  Nothing to difficult or heavy just enough to try and maintain some strength while I focus on endurance.

Endurance:
5k Row (21 mins 42 secs)

Strength:
Push Press 5 - 5 - 5 - 5 - 5
89 - 111 - 132 - 132 - 132

Conditioning:
5 Rounds
5 x dead lift (188#)
10 x push ups
10 x knees to elbows

Wasn't focusing on time but finished in just under 8 minutes.

Tuesday 11/1

Get your rest day on!

10/31 Monday

Happy Halloween! Yes the endurance training is still on like Donkey Kong.  Fourth straight day of rowing 5k, albeit a much slower (at least first half) row today still felt good.  Started out with a 500 then a 1000 to remember what rowing faster feels like and then got it done.  Followed with some strength training and light conditioning and called it a day.  Good thing too, managed to kill so much candy today that I probably have a net gain of zero from all my working out this weekend.

Endurance:
5k Row (22 mins 51 secs)

Strength:
Back squat  5 x 5
135 - 155 - 165 - 165 - 135
Hamstrings are toast from all the rowing, way more difficult than usual.

Conditioning:
4 Rounds
5 Pull ups
10 Push press 94#
15 Weighted sit ups 33#

Sunday 10/30

Continuation of the endurance training with a little skill based conditioning thrown in to keep me sharp.  First 2.5k of the row was much slower than the previous two days but picked it up on the second 2.5k to keep under 23 minutes my goal.  The second workout wasn't too difficult but my body is getting little sore from the sudden influx of rowing especially in the hips and lower back.  Back to the work grind and last month of school tomorrow.

Conditioning:

5K Row (22 mins 44 secs)

30-20-10

KB Swings 50#

Knees 2 Elbows

Push Ups

(8 mins 20 secs)

Saturday 10/29

Fresh to def, feeling like a million bucks.  So day two of building an endurance base while trying to maintain mobility and strength.  Saturdays will be my longer days for conditioning.  Felt good today until I got to the last part of the workout where I just tried to maintain and finish.  Time to eat, relax, and enjoy some football.  

Conditioning:

5k Row (22 mins 37 secs)

20 minutes jogging

10-9-8-7-6-5-4-3-2-1 (not for time)

Power Clean (116#)

Pull Ups

Friday 10/28

So this week turned into an extended rest week due to a cold, cramming for a few test, and a busy work week.  Probably a good thing every once in a while you just need to take a week off.  So my first workout back was straight conditioning in an effort to raise my overall fitness level by targeting my weakest point, endurance.  Will be doing three days of strength focusing on squats, deadlift, and presses but also three days of endurance based conditioning.  So I know you've been dying in anticipation to find out what my workout was.  Well wait no longer I'm about to make your dreams come true.  It was a 5k row.

Conditioning:

5k Row
(22 mins 23 secs)

Saturday 10/22

So today's main goal was to simply be in the sun.  Well mission accomplished spent about an hour on the CSU track runing/jogging/walking and generally getting my fitness on.  Followed  that up with some rowing and called it a day.  Off to get my Saturday night fun on.

Running:

2 x 800m run

4 x 400m run (Every three minutes started the next interval, so for example run 1:45 rest 1:15 then run)

2 x 200m run

Rowing:

500m   2:05

1000m 4:05

500m   2:00

2000m 9:03

Friday 10/21

Lighter day with easy strength and a relatively easy workout given the time domain.  Actually felt good.  The conditioning was fun as the workout turned into a team workout and while I was a bit slow it definitely kept me moving when I may have regularly taken a break.  Other than that my mind is generally fried as I reach mid-terms for school and work becomes a bit more chaotic with some big changes becoming reality.  If it wasn't for working out I really might lose it.

Strength 2 - 2 - 2 - 2 - 2

215 - 215 -215 - 215 - 215

Conditioning:

50 45lb DB thrusters on each arm

100 up and overs

(8 mins 46 secs)

Thursday 10/20

Get your rest day on!

Wednesday 10/19

Another lighter strength day with a focus on form along with some jumping lunges thrown in for good measure. Conditioning was a modified version of the workout that destroyed me last week.  The good news is that the  suck factor while still suckalishes had way less suck than last week.

Strength:
Push Press 2-3-5 2-3-5
135-135-135# 135-135-135#
10 Jumping lunges per leg

Conditioning:
25-20-15
Wall balls 20#
KB swings 24kg
Russian twists 35#
(9 mins 45 secs)

Tuesday 10/18

Rest Day!

Monday 10/17

So I guess you would call this a deloading week.  Doing some front squats at 80% of 5RM followed by some super setting of weighted chin ups.  Felt light and easy.  Conditioning had running but with some rest thrown in so   while challenging it was more my speed.

Strength:
Front Squat 2-3-5 2-3-5
135-135-135# 145-145-145#

Weighted Chin Ups 2-3-5 2-3-5 (45#)

Conditioning:
4 x 100m (30 secs rest in between)
30 x 95# Push Press
4 x 100m (30 secs rest in between)

(8 mins 06 secs)

Sunday 10/16

Slower is sometimes faster.  Yes after today's workout I would say that is true.  After waiting to late in the day to run I decided to get my row on.  Decided to try a 4k and maintain a 2:20 500m pace.  Was right on schedule with a 9:17 for the first 2k.  Finished at 17:54 minutes, which in itself is not that great but my 8:37 minute second 2k felt relatively easy and was 9 seconds faster than my Friday's 2k for time.  Biggest difference is today I just maintained a slow but steady pace while Friday I got caught up in competing and went out in 1:45 for the first 500m which is right around my 500m PR.  Anyways today gave me more confidence moving forward.

Conditioning:

4k Row (17 mins 54 secs)

Strength:

Dead lift 5 - 5 - 5 - 5 - 5

135 - 185 - 223 - 223 - 233

Saturday 10/15

So today was fun.  Got to step away from the regular routine and mix in some max box jumps and L-sits along with an introduction to wall climbing.  Sounds weird but I think I forget to just enjoy myself and have fun when I work out sometimes.  I love working out and my new focus is to not worry about lifts or times and just enjoy myself.

Max box jump: 40 inches
Max L-sit: 60 seconds

Conditioning:
20 ball slams to push ups (kind of like a ball slam burpee)
20 weighted sit ups
20 jumping air squats
1 lap wall climb (up, across, and down the two wall platforms)

(11 mins 23 secs)

Later in the day did a bit of running to work on endurance.

Warm up: 1 + mile
2 x 800m
2 x 400m
(1:31, 1:22)
Cool down: 800m

Friday 10/14

So not going to discuss today very much.  Sucked in the row but I also put forth a half ass effort.  When the workout started to suck my body just didn't respond and I did the bare minimum to just get through the workout.  Happy with the Push Press no jump in weight for the full 3 reps but 155 felt easier.  Looking forward to making up for the pathetic row workout sometime next week.

Strength:
Push Press 3 - 3 - 3 - 3 - 3
5 jumping lunges per leg after each set

135 - 145 - 155(3RM) - 165(1) - 160(2)

Conditioning:
2k Row
(8mins 46secs)

Thursday 10/13

Rested up today, yesterday was a bit of a home wrecker.

Wednesday 10/12

So a bit of a let down today.  While strength was good my conditioning was atrocious.  I didn't expect to break any records with wall balls in the workout, but for the first time in a while I felt like the workout destroyed me.  Part of it was definitely some suspect decision regarding food.  My diet has consisted of the worse possible decisions and I felt it especially over the last two workouts.  Decided to give a new healthier diet a try still need more research but cutting out the junk and maintaining hydration.

Also started reading a book called Fit.  Coming to grip that I may not understand what fitness really means nor how I can systematically improve mine.  I workout more than most people I know yet endurance activities such as running and rowing are not progressing in terms of my capacity to do work for an extended period of time.  Hoping that by increasing my knowledge I can make better decisions and ultimately improve in all aspects of my fitness. Anyways putting today behind me.

Strength:
Floor press 3 - 3 - 3 - 3 - 3
155 - 175 - 195(3RM) - 215Fail - 205(2) - 200 (3 including the longest rep in history but cheated by arching my back so didn't count)

Side bends 8 - 8 - 8 -8 - 8 each side
(24kg Kb)

20 - 15 -10
Wall balls 20#
Kb swings 32kg
Leg Raises
(9 mins 30 secs)

Tuesday 10/12

Rest day!

Monday 10/10

Alright so Dexter marathon equals very little sleep and a very tired Richard.  After struggling through work all day I barely made it to the gym after making the mistake of laying down for about half a second.  The workout was good, legs were a bit fatigued but felt solid.

Strength:
Front squat 3 - 3 - 3 - 3 - 3
115 - 135 - 155 - 165 - 170(3RM)

Horizontal Ring Rows (Feet Elevated)
20 - 13 - 16 (last 4 of last set were iffy in terms of reaching top)

Conditioning:
7 x 100m Spring (45 seconds rest)

Sunday 10/9

Relatively easy day not a rest day but pretty close.  Went about 80% on the workout.  Just wanted to put in a little work since I didn't get a chance to run today.  Back to it tomorrow.

Warm up:
3 Rounds

1 minute shadow box

Kb complex

• 7 dead lifts
• 7 rows
• 7 swings
• 7 goblet squats

Conditioning:
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
(19 mins 41 secs)

Saturday 10/8

Rest day! Ok because I overslept, but hey it was worth it.

Friday 10/7

Today was kind of fun!  Lifting some relatively heavy weights followed by a light quick intense workout.   Sumo deadlifts felt good, may have been able to go up a bit in weight but  felt the arch in the back coming and decided to take my PR and run.  The push ups felt surprisingly good after a week full of them with the exception that my plank needs some work.  Last set I told myself 20 perfect push ups and call it good and stuck to it before my form deteriorated. 

The kettlebell swings were with a 16k kb so it felt like nothing, until around the 75th swing that is.  After that the forearms and grip were a struggle but I was still able to keep a smooth steady rhythm with minimal breaks.  Last two days have definitely been more my style in workouts.  Rest day tomorrow!

Strength

A1. Sumo Deadlift 5-5-5-5-5 (Find a 5 rep max)

185 - 225 - 245 - 255(5RM) - Opted out

A2. Perfect Push Up Max-Max-Max-0-0

• 45 - 40 -20  *My perfect pushups were a bit less than perfect.  Arch in back.

Conditioning
200 Kettlebell Swings For Time

(6 mins 15 secs)

Thursday 10/6

So decided to break my regular routine to give workout a try.  It was definitely challenging but not as difficult as I thought it would be.  Actually walked a way feeling kind of refreshed, weird but I like it.  I would like to think I'm just getting in better shape.

Conditioning:
50 Greyskull Manmakers For Time (30/20)

1. Start standing holding a DB in each hand.
2. Place the DBs on the ground and jump back to a plank position.
3. Row left, row right, and do a push-up. (Like a renegade row.)
4. Jump your feet back between the DBs and standup
5. Power clean the DBs and do a push-press

(13 mins 47 secs)

Wednesday 10/5

So apparently my work on clean and jerks has lead me to jerking on my Push Presses.  I remember when I was unable to jerk at all so I'm not to disappointed.   I am disappointed in today's 5RM, I was hoping for 150-160 to progress me in my conquest to get 185# over my head by the end of the year.  Anyways I still think it can be done.

As for today's workout. forearms were feeling yoked by the time we even began.  Made it a bit more difficult but felt good.

Strength:
A1. Push press 5-5-5-5-5 (Find a 5 rep max)
A2. Walking Lunge With Dumbbells 15 steps

115 - 135 - 135 - 145(3) - 145

Lunges with (35# dbs)

Conditioning:
7 minutes max rounds:

• 7 Push Ups
• 7 Hanging Leg Raises

(11 Rounds)

Tuesday 10/4

Rest day!

Monday 10/3

The general quality of life of a workout to me has a direct correlation with the lack of running in it.  Today's workout had an abundance of running and therefore sucked.  Still that which does not kill you only makes you stronger or something like that.  Thanks to my coaches for giving me the perfect workout to work on my weaknesses.

Strength:
Front Squat 5-5-5-5-5
95 - 115 - 135 - 155 - 165# (5RM)

Strict Pull Ups
15 - 7 (18.6#) - 3(25#)

Conditioning
10-9-8-7-6-5-4-3-2-1
One arm DB Snatch (each side) (35#)
Sprint 100m jog back

A little over 20 mins.

Sunday 10/2

Lazy day!  Focused on some moderately paced 800m intervals to keep my running progressing.  Other than that just keeping up with football and relaxing.  Wish the weekend would last longer.

400m jog

4 x 800m
3:52
3:50
3:43
3:35

400m jog

Saturday 10/1

Happy first day of October!  So today consisted of another leg and grip burning workout brought to you by the fabulous Emerfit coaching team.  Reviewing the workout definitely could have went fast on the farmer walks and sled poles.  Was saving myself for something but turned out that it sucks regardless and as I was running during the last 200m farmer walk that I had more in the gas tank.

200m farms walk 40# db

3 Rounds
100m sled sprint 65#
25 barbell push and pull
5 strict pull ups

200m farmers walk 40# db

I believe right around 15 minutes.

Friday 9/30

Fun workout, finally after a year did my first workout with hang squat cleans.  With my knee issues it I've always power cleaned followed by a front squat mostly just because of not trusting my body in the movement.  Even though the weight was relatively light it felt good.  As for the workout it is a leg burner.

AMRAP 20 mins

"Curtis P”

• Hang Squat Clean
• Lunge Left
• Lunge Right
• Push Press

41 Rounds completed

Thursday 9/29

Rest day!

Wednesday 9/28

Regardless of what you heard running and I are good friends.  The thing is that running is not friendly with anyone or anything else.  It simply wants to be the only exercise in my life.  It's understandable, and I'm not mad that when I say add 15 front squats before each round of running that it progressively becomes more difficult.

Alright enough with the crazy talk.  Another workout down.

Conditioning:
15 minutes max rounds:

• 15 Front Squats (95#)
• Run 400 Meters

(4 Rounds)

Tuesday 9/27

Yesterday was the beautiful wifey's birthday so it became a make shift rest day.  Worked a little on strength to try and keep my overhead progressing followed by some light conditioning.  Back to the regularly scheduled program tomorrow.

Warm up:

3 Rounds

20 Samson stretches

1 minute shadow boxing

10 renegade rows 10# dumbbells

Strength:

Push Press 5 - 5 - 5 - 5 - 5

98.6 - 118.6 - 128.6 - 138.6 - 143.6

A little bit of a strain but got it done.

Conditioning:

21 - 15 - 9 

Knees 2 elbows

Kb swings 50#

Burpees

(6 mins 34 secs)

Ok that kind of sucked.

Monday 9/26

Rest day!

Sunday 9/25

Relatively light day.  Just some running on some tired legs with some moderate intervals for good measure.

2 mile jog
4 x 400 (2 min between)
1:32 - 1:28 - 1:36 - 1:32

Kind of sucked but just focused on form and staying relaxed.

9/24 Saturday

Hard workout 1 Richard 0.  So today felt like an anaerobic marathon.  I loved the workout but it completely sucked.  So general notes from the workout are one work on rope climbs and two must get stronger. Ok got it check.

200 ft 160# sled drag

3 Rounds

15 tire hammer swings

15 ground to 5ft box 80lb sand bag

1 15ft rope ascend

200 ft 160# sled drag

Later in the day after some recovery:
Warm up:
3 Rounds
20 Samson stretches
1 min shadow boxing
20 exaggerated air squats

Strength:
Back squat 5 - 5 - 5 - 5 - 5
138.6 - 158.6 - 168.6 - 178.6 - 188.6

Wanted to keep up with my strength training.  Felt good.

Friday 9/23

So relatively light day.  Absolutely sucked in the workout.  Running was weak, KB swings weak, and pull ups straight up weak.  One win from this is that I got one of the coolest pics of me running ever.

“Strict Helen”
3 rounds:

• Run 400 meters
• 21 KB Swings (24/16)
• Max Strict Pull-ups

Score is total time minus 5 seconds for every pull-up.

(10 mins 15 secs)

Thursday 9/22

Rest day!

Wednesday 9/21

Back to training at Emerfit, good strength training and great workout.  Definitely need to work on my form for dead lifts never the less felt good.

Strength:
A1. Sumo Deadlift 5-3-2-2-2 (Find a 2 rep max)

225 - 245 - 265 - 275 (1) - 275 (1)

A2. Perfect Push Up Max-Max-Max-0-0

30 - 30 - 25

Only do 3 sets of push-ups, during the last two sets of deadlifts just rest 

Conditioning:
5 rounds:

• 3 Sumo Deadlifts with 85% of 2RM (225#)
• 10 Burpees

(4 mins 35 secs)

Tuesday 9/20

Rest day!

Monday 9/19

Legs were in even worse shape today. Glad tomorrow is a rest day. Ran 400m intervals at a moderate pace that felt brutal.
Ran 1 mile
400m 1:30
400m 1:26
400m 1:27
2 x 200m moderate pace.

Sunday 09/18

Not sure why but my legs are super sore from Saturday's workout. Took it easy with some light running.
Ran 1 mile
800m 3:20
400m 1:30
400m 1:27

Saturday 9/17

Back to it. Paying the price for a temporary laps in form. Was bending my back a little on the one-arm snatches and my back tightened up something fierce. Hopefully nothing serious I have no pain just feels tight and need to stretch it out. Still was very cautious after that. Never bend your back!

Warm up:
3 Rounds
1 minute shadow boxing
20 Samson stretches
1 minute jumping jacks

Strength:
Back squat 5 - 5 - 5 - 5 - 5
173.6 - 173.6 - 173.6 - 173.6 - 173.6

Conditioning:
100 one arm db snatch 25#
100 burpees
100 kb swings 50#
100 sit ups

24 mins 25 secs

Thursday & Friday 9/15 & 9/16

Doulbed up on the rest days!

Wednesday 9/14

Ok so decided to step up the game a bit. Going to incorporate some heavier weights and harder workouts into my training. Hoping to compete in one to three upcoming local crossfit competitions starting mid October. I know I wont be competitive but I'll be very happy to just not embarrass myself, not too much at least.

Warm up:
500m Row
1/4 Cindy (5 Rounds)
5 strict pull ups
10 hands off push ups
15 air squats

Strength:
Dead lift 5 - 5 - 5 - 5 - 5
233 - 233 - 233 - 233 - 233

Conditioning:
10-9-8-7-6-5-4-3-2-1 knees to elbows
1-2-3-4-5-6-7-8-9-10 clean and jerk (111#)

(18 mins 29 secs)

So I really had no clue how long this would take. I was thinking based on my "light in the pants Grace" of almost five minutes for 30 clean and jerks it would take around 11 minutes for the those and a about 4 minutes for the the K2E. One thing I didn't factor was inertia, once moving I was good, but during the breaks in the higher CnJ sets or transition I took too much rest. Need to work on that. Anyways it was an awesome workout and I feel great.

Tuesday 9/13

Rest day!

"It's going to seem like your failing right up into the point you succeed."
- Mike Martyn

Monday 09/12

I've been wanting to try G.I. Jane for a while, it just looks scary. Broke out the sets into 10 x 10 and it actually felt relatively easy which leads me to believe I could have gone a bit faster and took too long of breaks between sets. Going to try it again sometime this month to see how fast I can go.

Warm up:
2 x 500m Row

Conditioning:
G.I. Jane
100 burpee pull ups

(15 mins 15 secs)

Side note* Barbell for Boobs coming up October 22nd, going to try and break five minutes. Decided I need to put this down here to make it official. I've said I'm going to do it, I have a goal, and it's a great opportunity to raise money for an awesome cause. So put it on your calendars ladies and gentlemen , it's on!

Sunday 9/11

Body felt alright. Nothing to noteworthy just putting in work.

Running:

Run 1 mile
3 x 100m
17 secs, 16 secs, and 15 secs
Run 1 mile

A tiny bit of speed training, feels good to just sprint sometimes.

Strength:
Back squat 5 - 5 - 5 - 5 - 5
165 - 165 - 165 - 165 - 165

Power cleans 5 - 5 - 5 - 5 - 5
133 - 133 - 133 - 133 - 133

Conditioning:
5 Rounds
10 x kb swing 50#
10 x pull ups

(4 mins 45 secs)

Saturday 9/10

A lighter day to let my body recoup from yesterdays strength biased day. It's a running day so focused on running hard for 400m and then resting enough to be fresh for the next run. Decided run/walk 400m would work. Legs are a bit burnt but felt like I had good push off and was pleasantly surprised with the times for my runs.

Running:
800m warm up

4 Rounds
400m run
400m walk

800m cool down

Run times: 1:26, 1:17, 1:22, & 1:19

Conditioning:
4 Rounds (not for time)
20 weighted sit ups 43#
10 pull ups

Friday 9/9

The weekend is here ladies and gentlemen. Time to relax and enjoy myself. Alright do homework and workout but to me just doing that is relaxing. So like the power cleans last week I decided to just do a push press heavy workout instead of my second session this week. Went with a light Grace at 111#. Working my way up to a normal Grace which I'm hoping to do in under five minutes at the next Barbell's for Boobs fundraiser. So here is what I did today.

Warm up:
5 Rounds
100 single jump rope
10 Samson stretch
10 knees to elbows

Strength:
Dead lift 5 - 5 - 5 - 5 - 5
228 - 228 - 228 - 228 - 228

Conditioning:
Light in the Pants Grace
30 Clean and Jerks 111#
(4 mins 55 secs)

I've completed one Grace in my life and it took a tad bit over 15 minutes. Not only that it really sucked an pushed me to my limits. I think that memory held me back a little on this one. About 15 in I was thinking wow the cleans are easy and the jerks are hard but keep going up. Not saying I could have gone too much faster but after that point I was basically putting them up, dropping the weight stepping into it and putting it right back up. I hope to be able to replicate that rhythm as I move up in weight.

Today was a good day!

Thursday 9/8

Rest day!

Wednesday 9/7

So seems like I'm fighting off the never ending cold. Seriously I'm sick of almost being sick. Once I feel good, a few days later it comes back. Lame!

So for today's workout kept it simple. Warm up, strength, conditioning, and out of the gym. Short and sweet. Good news is that I feel stronger, bad news is my conditioning brought a close bout with puky and I didn't even think I was pushing it that hard.

Warm up:
Row 500m
5 Rounds
10 Samson stretches
5 pull ups

Strength
Back squat 3 - 3 - 3 - 3 - 3
133 - 163 - 183 - 203(3RM) - 213(2)

Didn't go to below parallel on the third 213#, pretty sure I could get it but didn't want to go to failure and it was 50/50 if I was coming back up. Definitely will get it next time. Still set a PR.

Conditioning:
Not quite Helen:
3 Rounds
20 Burpees
21 Kb Swings 50#
12 pull ups

(9 mins 30 secs)

Not to happy with the conditioning I was steady and kept working but everything felt labored and slow.

Tuesday 9/6

Rest day!

Monday 9/5

Got some conditioning in. Went back to my new go to track workout. I like it because I get to work on box jumps. The push ups and sit ups feel like a rest and then the lunges get my legs to that fatigue point that makes the 400m challenging.

Generally felt good but the body needs a rest day. I'm thinking this has more to do with some horrible dietary choices and poor sleeping patterns but after a long weekend I'll be returning to my regular routines tomorrow.

Warm up:
2 miles run (18:40)

Conditioning:
4 Rounds (not for time)
10 x 24 inch box jump
20 x push ups
30 x sit ups
40 x walking lunges
400m run

Sunday 9/4

Alright so yesterday's workout brought a gift besides much needed running training. My hour in the sun brought a moderate sunburn. Not to bad, just generally uncomfortable. Decided to just focus on strength today.

Warm up:
500m row

3 Rounds
1 minute jump rope
5 strict chin ups
10 hands off push ups
15 air squats

Strength:
Push press 3 - 3 - 3 - 3 - 3

111 - 133 - 143 - 153 - 158(3RM)

Not feeling the best but happy with how I pushed through the fatigue.

Dead lift 5 - 5 - 5 - 5 - 5

223 - 223 - 223 - 223 - 223

Saturday 9/3

Perfect day for some work on the track.

8 x 450m (2min rest in between)
2:30
2:00
1:45
1:37
1:44
1:45
1:56
1:58

Just tried to keep a steady pace and go under 2:00 each round. First was kind of a warm up.

4 Rounds
10 x 24 inch box jump
50 sit ups
Shuttle sprints 4 x 25m
Plank 20 / 20 / 20 second holds

Friday 9/2

Hello, hello and hello! Someone has a four day weekend and is rather excited at the thought of relaxing. Ok so my idea of relaxing is sleeping in, working out, eating, homework, eating, and going to sleep. Yes it's a great day.

As for working out I deviated from by strength program and decided that instead of 5 - 5 - 5 - 5 -5 power cleans I would simply do the crossfit main site WOD. 135lb power cleans are heavy for me so my goal was simply to do the workout Rx'd. Mission accomplished, looking back I probably could have went faster but I had a plan for breaking up the Power Cleans and stuck to it.

A side note my new gym has bumper plates, I was following the no dropping weight rule by gently dropping the weights on the ground but by the end of the series of 9 I just started dropping it. Around that time the gym manager came over but surprisingly instead of telling me to stop he smiled and just watched a few reps and left. Checked with him before I left and its cool to drop weight. This really makes me happy!

Warm up:
3 Rounds
1 minute jump rope
10 x Sampson stretch
10 x pull ups
10 x push ups
10 x sit ups

Strength:
Back squat 5 - 5 - 5 - 5 - 5
165 - 165 - 165 - 165 -165

Getting stronger or more comfortable with the weight, felt light.

Conditioning:
15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpee
(12 mins 45 secs)

Thursday 9/1

Rest day!

Wednesday 8/31

Back to the grind. Felt strong but form on push press just didn't feel right and I ended up pressing a lot which created much more fatigue. Still not bad and I was able to maintain my progression. Anyways got some homework to do.

Warm up:
4 Rounds
1 minutes jump rope
8 strict chin ups

Strength:
Push press 5 - 5 - 5 - 5 - 5
133 - 133 - 133 - 133 - 133

Dead lift 5 - 5 - 5 - 5 - 5
223 - 223 - 223 - 223 - 223

Conditioning:
21 - 15 - 9
Renegade rows 10lbs dumbbells
Kb swings 50lbs
Knees 2 elbows

(7 mins 13 secs)

Tuesday 8/30

Sticking with the plan and took a rest day. Push press, dead lifting, and some rowing coming tomorrow.

Monday 8/29

You know how some days you feel like your unstoppable, kill sets unbroken, heavy weight feels light, when you run you are just gliding over the ground. Well I long for one of those days. Today was a, just moving sucks, everything sucks, so just suck it up and get it done. I actually like these days. They are what really make you appreciate those unstoppable days and even those days you just feel normal. It's days like these that build character and mental toughness.

Anyways after that build up I took it really easy today. Just wanted to put in some work and then get to my rest day tomorrow.

Running:
Jogged 1 mile
3 x 400m
8 x 50m wind sprint

2 Rounds
10 x 24 inch box jump
20 x push ups
30 x sit ups
40 x lunge

Sunday 8/28

So today was supposed to be running followed by strength but cloudy skies with lightning changed all that. I hate running on treadmills so I just decided to work on pull ups with a death by pull up workout. I also added power cleans to my strength workout.

Warm up:
2 x Barbell complex (89lb)

Strength:
Back squat 5 - 5 - 5 - 5 - 5
165 - 165 - 165 - 165 - 165

Power clean 5 - 5 - 5 - 5 - 5
133 - 133 - 133 - 133 - 133

Conditioning:
Death by pull up
Completed 13 rounds

So a major shift in form today. For my entire crossfit life I've been doing a reverse grip for kipping pull ups. Basically a kipping chin up. Today was my first attempt in a pull up heavy workout to actually do a pull up with grip facing outward. I think it was a successful first go.

Cool down:
1000m Row (4:30)

Saturday 8/27

So today's workout consisted mostly of good old fashion work. Helped move two tons of particle board into and then out of a truck at the dump. Plenty of lifting moderate to heavy weight consisting of awkward objects over a short distance.

I was pretty fatigued after the moving but I had not put in much work running this week and wanted to put in a little. Really had no plan just went to the dirt track and started to run.
1 mile 8:35
800m 3:50
800m 3:20
400m 1:45

Nothing to difficult today just letting my legs go.

Friday 8/26

You know its a bad day when you do your warm up push press set at 98.6lb and your thinking this kind of feels heavy. Weight either got heavier or my muscles got weaker. In my muscles defense I do ask a lot of them and Wednesday's workout was no joke. I labored through the strength and condition portions of today's program but made it through.

Warm up:
3 Rounds
1 minute shadow boxing
5 dead hang pull ups
10 hands off push ups
15 air squats

Strength:
Push Press 5 - 5 - 5 - 5 -5
140(3) - 140(4) - 135 - 135 - 135

Not sure if this is common but I usually have the most difficulty on the first and fourth set. The first set it seems like my body is adapting to the weight and then it becomes easier. The fourth I'm starting to fatigue and my form depreciates creating inefficiency and more dependence on pure strength. After that I focus on form for the last set and it is usually easier. Ok that was a long ramble but the point is that's why I didn't drop weight the second set I thought I would adapt to the weight and be able to get five reps. Wow just keep rambling don't I. Also the purpose of the justification is that the progam says you should only use weight you know you can get up five times. Alright still rambling.

Conditioning:
4 Rounds
9 deadlifts (155lb)
12 hands off push ups
15 24 inch box jumps

(7 mins 15 secs)

Thursday 8/25

Rest Day!

Wednesday 8/24

I hate being sick! After fighting it off all last week I thought I had escaped it. Woke up today with a sore throat and a mild fever. Still managing to fight it off but spent most of the day feeling like crap and being to busy to care.

So to the workout.

Warm up:
3 Rounds
Shadow boxing 1 minutes
20 Samson stretches

Strength:
Back squat 5 - 5 - 5 - 5 - 5
127 - 147 - 167 - 177 - 187(5RM)

Conditioning:
100 one arm dumbbell snatches 25#
100 burpees
100 Kb swings 50#
100 sit ups

(22 mins 27 secs)

Tuesday 8/23

Tuesday and Thursdays are now officially full I'll spend roughly 14 hours at work and school. I'm going to either make these rest days or just strength workouts.

This Tuesday was a rest day.

Monday 8/22

So generally just in a horrible mood today. Maybe its the first day going back to school, sleep, or something but just not a pleasant person to be around. Good thing my wife is wonderful and was able to lift me up by making fun of me. I love that woman.

So for my workout I was thinking I have not worked on power hang cleans or burpees in a minute. So surprise, I decided to do a power hang clean and burpee workout.

Warm Up:
5 Rounds
1 minute shadow boxing
1 minute jumping jacks
Progressive strict chin ups before each round 6 - 7 - 8 - 9 - 10

Conditioning:
5 - 10 - 15 - 20
Power hang cleans (98.6lbs)
Burpees

(7 mins 56 secs)

Sunday 8/21

Wanted to gauge where I'm at in terms of strength so decided to try and find my current 5RM for push press.

Push Press 5 - 5 - 5 - 5 - 5
98.6 - 127.2 - 137.2 - 147.2(5RM) - 152.2(3)

Had to split my workout out today between strength and conditioning. Planned on attending a friends concert in Denver but that was nixed after running into gridlock traffic. Took me 1.5 hours to go roughly 20 miles, ridiculous.

Wanted something with a squat and knees to elbows to keep my core solid.

Warm Up:
4 Rounds
5 strict pull ups
10 push ups
15 air squats

Conditioning:
21-15-9 Front Squats (98.6lbs) & K2E
(6 mins 8 secs)

Definitely traded quality a bit for speed. Focused on going below depth on the front squats, pausing then pushing up to full hip extension. Slow and steady.

Saturday 8/20

Today's workout turned into a bit of a leg burner. Focused on maintaining a moderate pace on the 400s even though my legs didn't feel like going.

Warm up:
1 mile run

Conditioning:
4 Rounds (not for time)
10 x 24inch box jump
20 x push ups
30 x sit ups
40 x lunges
400m run

Friday 8/19

After yesterday's moving marathon my body was giving me signs I should skip strength training and perhaps working out. Decided to skip back squats and push press until tomorrow and do a slower grinding AMRAP.

Warm up:
3 Rounds
3 minutes shadow boxing
30 Samson stretch

Conditioning:
15 minute AMRAP
5 pull ups
10 renegade rows 10lb dumbbells
15 goblet squats 50lb

7 Rounds

Thursday 8/18

Alright didn't work out but did spend around 4 hours moving a few hundred awkward partitions ranging from 40-60 pounds around a 150 feet to a dumpster. Threw in some fireman walks and plenty of overhead carrying to get a workout in. Crossfit movements really are functional, I must have done countless cleans, snatches, various squats with weight in different positions, and fireman carries even when I got fatigue my form kept the weight going up easy and my strength kept me going.

Wednesday 8/17

Rest day! Celebrating our 7th wedding anniversary with my beautiful, kind, intelligent, patient, and understanding wife!

Tuesday 8/16

Alright so definitely fighting off a cold. Came home from work and crashed for three hours. After getting up I was feeling a bit restless and decided to put in some work.

So I've determined that my door way pull up bar is not cutting it. Kipping is nearly impossible and I'm pretty sure I'm doing some half kipping that looks funky, is inefficient and is ruining my form. I did a modified Angie and 100 pull ups took me over 9 minutes. I can usually kill 100 pull ups in around 5-6 minutes. The only good thing is that I still had some energy for the push ups, sit ups, and air squats.

Swinging Angie
100 pull ups
100 push ups
100 sit ups
100 air squats
100 50lb KB swings

(24 mins 15 secs)