Endurance: 8 x 400m Run (2 min rest between)
 (1:52, 1:39, 1:39, 1:45, 1:45, 1:39, 1:39, 1:45)

 Everything felt strained today, leg muscles were fatigued which in turn made the relatively easy pace feel difficult. By the fourth run I was sucking it up. The last four while not that fast were great for mental conditioning, with how much they sucked and being able to push through it will help me when I get to that point but my body is feeling better and I'm really able to push myself.

 Strength: 5 Rounds
Deadlift 5 - 5 - 5 - 5 - 5
 (183 - 223 - 233 - 243 - 253#)

Seated box jump 5 - 5 - 5 -5 - 5
 (24 - 27 - 30 - 30 - 30 inches)

5 Rounds
Close grip bench press 5 - 5 - 5 - 5 - 5
(115 - 135 - 155 - 175 - 185#)

After each set,
20 x Hammer curl (25#) 10 each arm
15 x Weighted sit up (33#)

Endurance:
Row 5k (21 mins 53 secs)

Conditioning:
10 Rounds
5 x Back squat (111#)
10 x Knees 2 elbows
5 x Push press (111#)

Did one round every two minutes, basically one minute of work one minute of rest.  I liked this because with the break I was able to keep the intensity high.  First time I've been able to do back squats with speed since the knee sprain.  Also the push presses while still relatively difficult felt on the lighter side, the close gripped bench presses are paying off.

So played some basketball today, not going to lie energy level was just not there.  Wasn't that tired just felt like blah, blah, blah.  Still I am the one on one world champion, so I'll take that victory.

Afterward decided to check out the CSU gym and get a little strength workout in.  Pretty disappointed to find out no Olympic lifting allowed..  No cleans, jerks, or snatches.  Kind of puts a cramp in my style.  Still will be good place to do cardio and swim when I decide to start doing triathlons.

Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (155#)
10 x Hammer curls (30# DBs)  

So light day, 2.5 mile run averaging 9 minute mile pace.  Promised the wife I would finish reading a book and go to a book club meeting.  The things we do for hot chicks we love.  Back to the grind tomorrow with some emphasis on strength and conditioning.  Achilles is still a bit tight but felt better today.

Warm-up:
1.5 mile run

Conditioning:
Run 1 Mile

Rest 5 minutes

Row 2k


So the mile went alright with running it in 7 mins 41 secs.   The problem came in the rowing, during the running my Achilles became tight and I just could get it loose and started to experience some pain when rowing.  Decided to call it a day when I could get it to loosen up.  Need to work on stretching and flexibility!

Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (155#)
10 x Hammer curls (30# DBs)  


Endurance:
Jog 1 Mile
2 x 800m Run
Jog 1 Mile


Conditioning:
5 Rounds
5 x Handstand push ups
10 x Back squat (111#)
15 x Knees 2 elbows


Had a lot of frustration to workout today.

Conditioning:
"100 Degrees of Fun"

4 Rounds
400m Run
40 x Sit ups
30 x Air squats
20 x Push ups

(20 minutes even)

Did this on the CSU track while it was 100 degree outside.  Actually not to difficult but I wasn't going all out just kept moving forward.

Strength/Conditioning:
5 Rounds
5 x Deadlift (183#)
5 x Dead hang pull up

4 minutes rest

5 Rounds
5 x Clean & Jerk (116#)
10 x Side bends w/ KB (50#) each arm

Strengthditioning:

5 Rounds
5 x Back squat (115#)
10 x Knees to elbows


5 Rounds
5 x Back squat (135#)
10 x Knees to elbows


5 Rounds
5 x Back Squat (155#)
10 x Knees to elbows  


So decided I like this rep scheme and wanted to incorporate some more volume based strength training for my lower body.  Turns out that after recovering from my knee injury this volume of back squats regardless of weight was pretty hard.  Add in 150 K2E and you got yourself quite a little workout.


Went to the track and did some strides but decided to call it a day when it felt like my calf was cramping up.

So three relatively easy days in a row.  Getting soft.

Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (155#)
10 x Hammer curls (30# DBs) 


Endurance:
1.5 Mile run (13 mins)

Row (20 minutes)

Warm-up 400m

60/60 hill runs

Cool down 400m

Decided to get some cardio in before work.

Run 2 Miles: (17 mins 16 secs)

Conditioning:
5 Rounds
10 x Knees 2 elbows
10 x Hands off push ups
10 x Weighted lunges (35# KB each arm)

Quick workout before I headed home to be with the wife after a long long long day.

Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (140#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (160#)
10 x Hammer curls (30# DBs) 


Increased the DBs by 5# and the middle and last set of bench by 5#.  Going to do this one more time before I shift to a push press strength progression of 10, 5, 3, 1 over the next four weeks.  Interesting to see if my press goes up or at least if my muscular endurance going overhead improves as a result of this.


Followed this up almost immediately with a quick back squat and weighted pull up workout.


5 Rounds
5 x Back squat (135#)
5 x Weighted pull up (25#)


Endurance:
Warm-up 800m Jog
6 x 400m w/ 2 min rest 
1:45, 1,45, 1:40, 1:40, 1:40, 1:40


Doing the endurance last in the workout session definitely makes it a bit more difficult. Still happy with the workout, felt like I was just striding along.  Interested in seeing once I let it go a bit how fast I can do a 400 and 800 run.

So with the the winds shifting into town the air outside was unbreathable so I did my best hermit impression and bunkered down inside with my beautiful wifey.  Not going to lie some of the best days in my life have been doing absolutely nothing with her.

Warm-up:
2 Mile Run (17 mins 45 secs)

Conditioning:
Helen
3 Rounds
400m Run
21 KB swings (50#)
12 Pull Ups
(11 mins 05 secs)

Alright so I may have taken it a bit easy on this one.  After I finished I  realized that I still had a lot more in the tank, which makes sense given I was 1.5 minutes off my PR.  Still it was good conditioning and fun getting back to a crossfit workout.

Can't wait to watch the American Mile track event tonight, need some motivation to keep me chasing my goal in the Mountain Mile.

Endurance:
Row 8k (37 mins 48 secs)

Jog 1.5 miles (14 mins 44 secs)

So going to try and replace some rest days with active recovery days.  On both the row and run I was well within my comfort zone and had to back off a few times when my natural instinct to go hard kicked in.  Ready for the weekend and some relaxation!  Going to go after some girls this weekend to see where my fitness is at, and by girls I mean crossfit benchmark workouts.  Thinking about Helen tomorrow and Cindy on Sunday, I know my strength and endurance are good but intensity of conditioning has been lacking lately.

Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (155#)
10 x Hammer curls (25# DBs) 


Ok going to need to start increasing the load the first set is supposed to be light, second moderate, and third heavy. I stole this rep scheme from watching a Rich Froning workout. The first two felt light and the last was more challenging, but still went up easilly.  I basically treat it as three small workouts with doing each set of rounds without a break in between sets.  Take a minute or two to change weights and get a drink of water and then start the next set.


Edurance:
4 x 800m w/ 4 min. break in between
(3:30, 3:45, 3:45, 3:45)


Was planning on a time trial but the legs were feeling like stone today, the 800m were all at a relatively slow pace but the last 400m of each were difficutl.


Conditioning:
6 Rounds
3 x Handstand push up
6 x Backsquat (135#)
9 x Pull up


Did this in time intervals with a new round starting every 2.5 minutes.  Nothing too difficult but I can tell my body is fatigued and I need some rest. Going to take an active recovery day with a longer endurance based row tomorrow at an easy pace.

Warm-up:
Row 2k (8 mins 48 secs)

Strength:
Power clean 5 - 5 - 5 - 5 - 5
111 - 133 - 143 - 153 - 111

After each set did 10 toes to bar

Conditioning:
Farmers carry 35# KB each arm
60 / 60s - 60 seconds on 60 seconds off

So a light day the last two days were a bit more intense at least in terms of volume and I felt it today.  About the only thing that was a bit rough was my grip started to give out during the Farmers carry.  Anyway, time trial tomorrow,  goal is to break 7 minutes.

Warm-up:
1.5 mile run (12 mins 38 secs)

Rest 5 min.

1 mile run (8 mins)

Conditioning:

5 Rounds
3 Push Press  (133#)
10 KB Swings (50#)
45 second Rest

Rest 5:00 then

40 Sumo Deadlifts For Time @ 50% of 1RM (153#)


Extra credit:
3 Rounds
20 x Walking lunges w/ 35# KB each arm
10 x Dead hang knees to elbows


So Mountain Mile training in full effect.  Ran on the treadmill which I'm not a big fan of, but with the air quality issues outside figured it was for the best.  The good news is that my slow running felt slow and relatively easy.  Going to take tomorrow off running and put in some rowing.  Thursday will be a time trial to see just what I'm capable of.  I really like doing conditioning that includes strength components, Emergent Fitness had a workout scheduled for tomorrow that perfectly matched my goals of something overhead and light high volume deadlifts.  All in all a decent workout today.

Strength:
A little workout I like to call "For the Ladies!"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (155#)
10 x Hammer curls (25# DBs)



Ah yah, getten that chest and arms right.  You know!  Just kidding working on bench to get my press stronger and throwing in some high rep curls to build some muscular endurance in the arms.

Warm-up:
1 mile run (8 mins 45 secs)

Strength:
Back squat 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 185 - 200(4)

Weight chin ups 3 - 3 - 3 - 3 - 3
25 - 35 - 45 - 50 - 55

Conditioning:
5 Rounds
10 x KB swings (50#)
10 x Push ups
10 x Weighted sit ups (33#)

Not for time, but went fast with no breaks.

A local wild fire outside my beloved Fort Collins made the decision to double up the rest days pretty easy.  Seriously streets are filled with a fog like smoke, this can't be good for you.

Strength:
5 Rounds
5 x Close grip bench press (95#)
10 x DB arm curls (25#)


5 Rounds
5 x Close grip bench press (135#)
10 x DB arm curls (25#)


5 Rounds
5 x Close grip bench press (155#)
10 x DB arm curls (25#)

Warm up:
1 Mile jog

Conditioning:
1/2 a mile the hard way

Run 100m --> 20 air squats
Run 100m --> 20 push ups
Run 100m --> 20 lunges
Run 100m --> 20 sit ups
Run 100m --> 20 air squats
Run 100m --> 20 push ups
Run 100m --> 20 lunges
Run 100m --> 20 sit ups

6 x 200m strides (40-42 seconds)

Relatively easy day, don't bench press a lot but thought it may help my presses.  The strides felt very nice and comfortable as I pretended I was running a mile and tried to stay relaxed.

Warm-up:
1.5 mile run (13 mins 30 secs)

Endurance:
8 x 400m (2 min break)
All at 1:39 pace

Conditioning:
5 Rounds
5 x Deadlift (177#)
10 x Push ups
15 x K2E

(Not for time)

Running workout was a bit on the rough side after yesterday's squats.  Still probably could have gone a bit faster.  Added the conditioning just because I wanted to do some kind of strength even if the deadlifts were light along with some core work.

So I know as closely as you've been following my workouts you have probably concluded based on my switch from rowing to running that I am indeed training for the Mountain Avenue Mile on August 9th.  The goal is simple, to break the 6 minute barrier.  With a high level of fitness and over two months to train and prepare I strongly believe I can obtain this goal.  Thank you all for your support!

So played some b-ball for an hour in the hot blazing sun.  Followed that up with some strength and call it a day.    Weather is amazing, love this time of the year.

Strength:
Back squat 10 - 10 - 10 - 10 - 10
135 - 145 - 155 - 165 - 135

Weighted Chin Up 5 - 5 - 5 - 5 - 5
All @ 30#

Warm-up:
Run 1 mile

Strength:
Deadlift 3 - 3 - 3 - 3 - 3
133 - 199 - 244 - 264 - 274

Conditioning:
5 Rounds
3 x Push press (133#)
6 x Renegade rows (35# Kb)
9 x Box jump (24 inches)

Did one round every three minutes, wanted to do something with a bit of strength with some light conditioning thrown in .  Felt good doing box jumps again, even if they were super slow with a step down.  Knee is progressing but still not trusting it.

Endurance:
Warm up:
4 x 650m jog w/1 min break in between

Conditioning:
12 x 100m (First 6 all out sprint / Second 6 800m pace)

Cool down:
1 x 650m jog

Feels good to just run as fast as you can sometimes.  After yesterday's squats the legs felt a little tight but all in all a fun workout.

Warm-up:
1.5 mile run

Strength:
Back squat 10 - 10 - 10 - 10 - 10
(99 - 119 - 139 - 154 - 164)

Weight Chin ups 5 - 5 - 5  -5 -5
(25 - 25 - 30 - 35 - 40)

Conditioning:
5 Rounds
20 x Hammer curls (30#)
20 x Push ups

Cool down:
20 minutes rowing

So the back squats felt really good, went super slow and with perfect form to be safe.  The knee feels close to 100% but it may take a while for me to trust putting to much stress on it.  And yes I did hammer curls at high reps, maybe I want nice arms, so take that.

I must say I love this time of year for track, after watching Galen Rupp run sub 13 min 5k I was so fired up that I had to remind myself during my run that it was just a warm up.  Excited to see the American athletes complete at the trials and Olympics this year.  Going to be awesome!

Warm-up:
400m run

Endurance:
8 x 400m Run (2 min break in between)
(All at 1:45 pace)

Cool down:
400m run

Conditioning:
2 Rounds
5 x Clean & Jerk (99#)
10 x Pull ups
15 x KB swings
15 x Knees to elbows

(3 mins 45 secs)

So the pace on the 400m runs was definitely slow, still was a decent workout.  Afterward I only had ten minutes before the gym closed so just put together a quick conditioning workout and got it done.  Doing the workout after the intervals made it pretty harsh.