Tuesday 1/31

Endurance:
Row 5k:
(21 mins 58 secs)

Skill:
Jump rope practice 15 minutes

Strength:
Overhead Squat 1RM

105 - 121 - 131 - 141 - 146(PR)

Monday 1/30

So after tweaking my back slightly Saturday I wanted to stay away from lifts and rowing, yet still get my fitness on.  Decided to make it a longer conditioning day and work on what would usually be my nemesis running mixed with box jumps.   Added some renegade rows with 35# KB which definitely put balance, strength, and endurance to the test.  Summary of the day is I ran very slow on purpose averaging 9 minute mile pace just focused on keeping the same pace, box jumps were smooth with full extension at the top, rows were ridiculously hard after the first five.

Conditioning:
Max Rounds (20 minutes)
Run 400m
15 x 24inch box jump
10 x Renegade rows (35# KB)

(4 Rounds)

Sunday 1/29

Listened to my body and took a rest day after yesterday.

Saturday 1/28

Warm up:
Mobility
10 minutes jump rope practice

Conditioning:
"Desforges"

Five rounds for time of:
199 pound Deadlift, 12 reps
20 Pull-ups
109 pound Clean and jerk, 12 reps
20 Knees to elbows

(46 minutes)
Dropped weight down on both lifts 225 to 199 and 135 to 109.  Treated this as conditioning not for time.  Both hands are shredded and tweaked back slightly on third set up deadlifts when grip started to give way.  Great workout.

Friday 1/27

Rest day!

Thursday 1/26

Warm up:
Jump rope practice

Strength:
Back squat 5 x 5
135 - 165 - 185 - 210(PR) - 155

Conditioning:
Row 5K (22 mins 12 secs)

Wednesday 1/25

Warm up:
10 minute jump rope practice

Conditioning:
10 Rounds 1 of each per minute
1 x Power snatch (99#)
1 x Overhead squat (99#)

(Not for time)
10 x Strict pull up
10 x Double under
10 x Strict chin up
10 x Double under
10 x Kipping pull up
10 x Double under
10 x Strict pull up
10 x Double under
10 x Strict chin up
10 x Double under
10 x Kipping chin up
10 x Double under

Endurance:
Row 20 minutes

Tuesday 1/24

Warm up:
mobility / foam roll / stretching

5 Rounds
10 x push ups
10 x sit ups
10 x air squats

Conditioning:
Helen
3 Rounds
400m run
21 KB swings 50#
12 pull ups
(9 minutes 51 secs)

Cool down:
Row 2K

Yesterday was a bit hard on the body so took it a bit easy today with the focus on conditioning.  A 47 second PR on Helen, that felt good.

Warm up:
5 minute jump rope practice

Barbell complex (3 Rounds) 89#
5 power cleans
5 push press
5 back squat
5 overhead squat

Strength:
Deadlift 5 x 5
183 - 223 - 243 - 267(PR) - 223

Hang power clean 2 push press 4 x 5
111 - 111 - 111 - 111

Conditioning:
Jack (Max Rounds in 20 minutes)
10 x Push Press 115#
10 x KB swings 50#
10 x Box jump 24 inches

(7 Rounds)

Sunday 1/22

Make shift rest day!

Saturday 1/21

Rest day!

Friday 1/20

Endurance:
Row 5 Miles
(37 minutes)

Conditioning:
4 Rounds (not for time)
15 x weighted sit ups
15 x toes to bar
10 x hands off push ups

Easy day!

Thursday 1/19

Warm up:
Double unders 5 minutes

Conditioning:
Every minute for 10 minutes:
3 x Power snatch 89#
3 x Overhead squat 89#

Endurance:
Warm up:
Row 2k (8:58)

4 x 1k (3:30 rest)
(4:12, 4:08, 4:13, 4:12)
At 5k pace.

Wednesday 1/18

Warm up:
Double under practice 10 minutes

Strength:
Back squat 5 - 5 - 5 - 5 - 5
135 - 165 - 185 - 205(PR) - 135

Bench press 5 - 5 - 5 - 5 -5
135 - 155 - 175 - 185 - 135

Endurance:
Row 5k
(22 mins 25 secs)

Tuesday 1/18

Didn't sleep well and the body was feeling horrible.  Decided to take a rest day.

Monday 1/16

So yesterday left my upper and lower body toasted.  Was going to take a rest day, but decided some endurance interval training was in order.

Warm up:
Row 1250m

Conditioning:
4 x 500m (3 minute rest)
(1:52, 1:51, 1:53, 1:54)

To say that was rough is an understatement, the last two 500m were brutal.

Sunday 1/15

Warm up:
Double under & air squat practice

Strength:
Dead lift 5 x 5
183 - 223 - 243 - 253 - 223

Push press 5 x 10
89 - 110 - 120 - 125(9) - 89

Conditioning:
4 Rounds
90 single jump ropes
10 pull ups
15 24inch box jumps
20 KB swings 50#
(2 minute rest in between)

Averaged 3:05 per round

Endurance:
Run 20 minutes

Saturday 1/14

Rest day!

“I am only one, but still I am one.  I cannot do everything, but still I can do something; and because I cannot do everything, I will not refuse to do something that I can do.”
 – Helen Keller

Friday 1/13

Warm up:
Row 1K

Skill:
Overhead squat 5 x 5 (89#)

Strength:
Clean & Jerk 5 x 2
110 - 133 - 143 - 153 - 163

More like push press

Endurance:
Row 5K
(slow)

Legs want a rest day.

Thursday 1/12

So as promised a return to some endurance training today.

Row 5K:
(22 mins 30 secs)
To make it more interesting decided to throw some pacing.  Rowed a 2:25 500m then 2:05 500m each 1000m.

Running:
6 x 400m (2 mins break between)
2:00, 1:52, 145, 1:40, 1:35, 1:30

Treadmill running is the worst.

Wednesday 1/11

Warm up:

1000m Row

 2 x 500m Row increasing pace

(1:55, 1:45)

3000m Row

Skill

Overhead squat 5 x 5 (89lb)

Conditioning:

5 Rounds

5 x Power clean 133#

12 x Push ups

15 x K2E

Wasn't for time but was right around 10 minutes at a steady pace.  Push ups were not hands off but inline with perfect push up technique with plank, angle of elbows, depth, etc... and the knees to elbows thanks to Crossift NE demo yesterday on not bending elbows if you hold the bar in a chin up position had straight arms bringing the knees all the way up (makes it more difficult by the way).

Good workout, starting tomorrow I'll be putting in some endurance work since if I don't focus on it I'll default to strength based conditioning.

Tuesday 1/10

Rest It!  Hate rest days but they are mandatory if you want to improve your fitness!

Monday 1/9

So the good part of not doing something much is you are most likely going to set a PR once you do.  In the tradition of working on double unders, snatches, and overhead squats I set a PR in each.

Warm up:
5 minutes of double under practice (3 in a row, yep that is a PR by 1)

Strength:
Power snatch: 1 - 1 - 1 - 1 - 1
89 - 99 - 109 - 120(PR)

Overhead squat: 1 - 1 - 1 - 1 - 1
89 - 99 - 109 - 120 - 130(PR)

Technique on snatch was hit and miss on 120 it was questionable so called it a wrap.  Overhead squats felt good could have gone heavier, but was happy with a solid good formed 130.

Conditioning:
Helen
3 Rounds
400m Run
21 KB swings 50#
12 pull ups
(10 mins 38 secs)

Sunday 1/8

Only had around 35 minutes until the gym closed so kind of rushed it today.

Conditioning:
Row 1000m
Run 800m
Row 1000m
Run 800m

(17 mins 30 secs)

Strength:
Crossfit Total

Back squat: 219#
Dead lift:      267#
Press:         133#
Total:           619#

Wanted to get an idea of where I am at in terms of strength.  Definitely could have lifted more on all three lifts, but only had ten minutes.

Saturday 1/7

Warm up:
5 minutes double under practice

Endurance:
Row 6k (26 mins 42 secs)

1k 2:06-2:10 then 1K 2:16-2:20 felt good

Conditioning/Skill Building:
Every minute for 15 minutes:
1 Power snatch (99#)
1 Overhead squat (99#)

Focus exploding on the snatch, stabilizing, and good form on the squat.

Friday 1/6

Rest day, listening to my body!

Thursdays 1/5

Warm up:
5 Rounds
5 x overhead squat 89#
10 x double under

Each double under was more like one single then a  double under or two singles and then a double under, but it still counts.  Overhead squats are a work in progress but the weight, reps, and movement felt good. The only bad thing is this felt much more like a workout than a warm up or skill building.

Conditioning:
Rowing:
2 x 1500m
3 x 500m

Just was not feeling the rowing today.

Death by pull up:
1 pull up  1st minute, 2 pull ups 2nd minute, 3 pulls up the 3rd minute, and so on.

14 Round + 10

Wednesday 1/4

Rest it!

Tuesday 1/3

Warm up:
5 minutes double under practice

Strength:
Overhead squat 5 x 5
(45 - 65 - 75 - 89 - 99)

Decided it was time to take the leap and incorporate overhead squats into the strength training.  Going to try and compete (for fun) in the crossfit open and figured I should work on my weaknesses.

Endurance:
Row 5k (22 mins 50 secs)

Relaxed and easy.

Monday 1/2

Conditioning:
Rowing: 8 x 500m / 3:30 rest

(1:55, 1:55, 1:55, 1:55, 1:55, 1:55, 1:55, 1:55)

Strength:
Push Press 5 x 3

(89, 111, 133, 143, 153)

Sunday 1/1

Endurance:
Row 5k
(21 mins 56 secs)

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