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!