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)

Monday 8/15

Feeling like I'm fighting off a cold but still felt pretty strong today.


Running
1200m warm up
4 x 200m pace around 37-38 secs
1200m cool down

Strength (Week 3 of strength training, starting to go up a bit in weight)
Back squat 5 - 5 - 5 - 5 - 5
167 - 167 - 167 - 167 -167

Felt relatively easy.

Conditioning
4 Rounds
15 x 1 arm dumbell snatch 25lb (15 each arm)
15 x knees to elbows
15 x renegade rows 10lb dumbells

(12 mins 59 secs)

Weight was light on the snatches and renegade rows but the higher reps made it challenging. Felt really good.

Sunday 8/14

Rest day!

"There's a peace only to be found on the other side of war."

This kind of summarizes how I feel about my training right now. I can see my goal but I know I'm going to haft to fight to achieve it. I know really deep right, ok not so much.

Saturday 8/13

A nice sunny day. Decided to take advantage and do my workout outside at the CSU track.

Jogged 1.5 miles followed by 1 mile of fast 100m followed by walking 100m.

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

Friday 8/12

Had plans with the wifey so the workout was pretty short and to the point today.

1/4 Cindy (5 Rounds)
5 strict pull ups
10 hands off push ups
15 squats

Strength
Push Press (5 - 5 - 5 - 5 - 5)
127 - 127 - 127 - 127 - 127

Felt good a bit tired from Thursday though.

Thursday 8/11

Alright so ran the 1 mile race and didn't perform quite like I wanted. Ran a 7 min 36 secs. A little disappointed but super happy I just participated in the race. It was nice to be around so many exercise enthusiasts. I love seeing people who are so passionate about running and exercise in general. Definitely motivated me to put in some more work in running and possibly compete in a 5k later this year. Running is one of my biggest weaknesses and I know I can improve, like most things in life to succeed you just need to put in the work.

1 mile
7 mins 36 secs

Strength
5 x 5 Back Squat
157 - 157 -157 - 157 - 157

In second week of strength training staying 70% of 1RPM until next week.

Conditioning
5 Rounds (for time)
10 x pull ups
10 x 50lb kb swings

Time: 4 mins 36 secs

Kind of a go to workout when I'm looking for something short. More to practice movements then actual conditioning.

Tuesday 8/9

Alright so I wanted to do something like a light Grace with running a mile. Decided on four rounds of 400m run + 10 clean & jerks at 98.6lb. The weight was relatively light but my running was slow. Still the workout felt good.

Conditioning
4 Rounds
400m
10 C&J 98.6 lbs
(16 mins 52 secs)

Did some core work with some dead hang pull ups thrown in for good measure.

100 sit ups
8 dead hang pull ups

4 Rounds
20 25lb weighted sit ups
5 dead hang pull ups

Monday 8/8

Thursday is the big race, physically I feel ready but mentally kind of dreading it. Just need to not think about it and just let it happen. One things certain between 5-8 minutes after it starts it will be over. I felt good today I put away the watch while running and just started timing at the beginning and stopped it at the end. Didn't look at the pace at all during my run. Ran a 1850 meters in 9:33 progressively got faster each lap and it felt good. Then ran an 800m, pace felt super easy just focused on shutting off my mind while running. Finished in 3:27. Then ran two 400 meters at what felt like a 5k pace right around 1:45 each.


Strength
5 x 5 Back Squat
157 - 157 -157 - 157 - 157


Conditioning
5 Rounds
9 dead lift 157lb
6 pull ups + 6 knees 2 elbows
15 push ups

Couple adjustments I need to make working out at home. Bar and weights are closer to the ground, had to go slower and be careful about keeping good form to protect my back. Also my pull up bar is much harder to keep a grip with sweaty hands. Makes pull ups and holding on for K2E more difficult. Will need to get chalk or something to help the grip.

Overall time was not bad (9 mins 30 secs)

Sunday 8/7

Decided to do my conditioning before strength training. Was looking to break 11 minutes for Helen but just was not feeling it today.

Conditioning
Helen:
3 Rounds
400m
21 kb swings
12 pull ups

(11 mins 58 secs)

Strength
Push Press (5 - 5 - 5 - 5 - 5)
127 - 127 - 127 - 127 - 127

Saturday 8/6

Rest day!

Friday 8/5

In a bit of a funk when I started running today. Legs feel heavy and even what would normally be a relatively easy pace felt like I was straining. Decided to sprint out some 200m to try and open legs up a little. Felt good but I'm going to take tomorrow off from running.

800m jog warm up
600m 2:25 mins
200m 35 secs
200m 34 secs
200m 35 secs
200m 33 secs
800m jog cool down

Conditioning:
5 Rounds (for time)
10 x 50lb kb swings
10 x 24 inch box jumps
(5 mins 58 secs)

Took a bit too long (rest) in transitions but other then that felt solid.

Strength
5 x 5 Back Squat
157 - 157 -157 - 157 -157

Thursday 08/04

Alright alright so today was a mixed bag.  Legs are feeling the grind of my return to strength training, still today was challenging and rewarding at the same time.

For running I took the next progression and cut down my rest time between 400m to one minute.  Not going to lie it sucked a little but I was happy given how my legs are feeling with the pace I maintained.

Workout #1
800m warm up
4 x 400m (1 min rest)
1:35, 1:34, 1:34, 1:35
800m cool down

For my crossfit workout I decided to make Angie a bit harder.  Replaced pull ups with dead hang pull ups, replaced push ups with renegade rows with 10lb dumbells (light I know only ones I have), added 25lbs to my sit ups.  Left the air squats alone since back squats are on the schedule tomorrow.  My arms were toast after the pull ups but I made it through it, eventually.

Angie (Kind of)
100 x dead hang pull ups
100 x renegade rows 10lb dumbelss
100 x weighted sit ups 25lb
100 x air squats
(31 mins 58 secs)

Wednesday 8/3

Some light running followed by some strength training.  Legs are feeling a bit roughed up from the last few days but a few miles of running and I was feeling good.

2 mile run/jog

Strength
Dead lift (5 - 5 - 5 - 5 - 5)
205 - 205 - 205 - 205 - 205

Push Press (5 - 5 - 5 - 5 - 5)
125 - 125 - 125 - 125 -125

Felt good, used 70-75% of 1RM.

Tuesday 8/02

Took it a bit easier today.  Worked out twice today neither very difficult but really focused on form especially while running the sprints, box jumps, and kb swings.

Number #1
Ran 2 miles
8 x 100m sprints
5 Rounds
10 x Sampson stretch
10 x air squats
10 x 24 inch box jumps
10 x push ups
10 x sit ups

Number #2
Warm up
3 Rounds
1 minute shadow boxing
10 x burpees

Conditioning
5 Rounds (for time)
10 x pull ups
10 x 50lb kb swings

Time: 5 mins 18 secs

Monday 8/1

Alright after an exciting weekend of moving and catching up on the crossfit games I decided it was time to get back into training.

Warm up
3 Rounds
10 x Sampson stretch
20 x air squats
10 x dead hang pull ups
20 x push ups
20 x sit ups
1 minute jumping jacks

Strength
5 x 5 Back Squat
155 - 155 -155 - 155 -155

Conditioning
21-15-9 (for time)
Push Press (95lb)
Kb Swings (50lb)
Knee 2 Elbows
Time: (8 mins 10 secs)

7/30 Sunday

Helped friend move was completely exhausted after that and decided to take a rest day.

Saturday 7/31

Ran 1.5 miles followed by 8 x 75m wind sprints.

Spent the rest of the day helping a friend move.