Conditioning:
"Murph"
Run 1 Mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 Mile

(41 min 14 secs)

So that sucked, poor night's sleep, poor dietary choices, whatever it was literally quit about half a mile from the end.  After walking away told myself no way I'm quitting a Hero WOD and got it done.

Warm-up:
3 Rounds
5 x Pull up
10 x Push up
15 x Sit up

then

250m Row


Conditioning:
20 Min. AMRAP
500m Row
10 x Clean & Jerk (99#)
(5 Rounds)

Pretty good conditioning, I set a goal of five rounds before I started and I think it was a case of self fulfilling prophecy. Surprised by how easy the Clean & Jerks went up but I did go at a pretty moderate pace 2:15ish on the 500m Rows.  

Decided to relax a little this week and just do some longer conditioning.  Going to go for Murph next!  Oh yeah!.

Endurance:
Jog 30 Minutes (3 Miles)

Conditioning:
30 x Power snatch
(4 mins 20 secs)

Rest 10 minutes

"Helen"
3 Rounds
Run 400m
21 x KB swings (50#)
12 x Pull ups

(10 mins 50 secs)

Strength:
5 Rounds
10 x Bench press (135, 140, 145, 150, 155)
10 x Knees 2 elbows
10 x Deadlift (133, 153, 173, 193, 213)

Endurance:
8 x 400m
(1:45, 1:40, 1:35, 1:30, 1:25, 1:30, 1:40, 1:45)

Conditioning:
5 Rounds
10 x K2E
10 x Push ups

Working on muscle endurance with the strength training to try and make those high rep 100-115# overhead  workouts a little easier.  Today was a bit intense though, thinking the squats yesterday added a little spice to the endurance workout today.  Seriously those last few 400m really packed the suck factor.  The conditioning was just a sprint to end the day with a little bit of intensity.

Had some fun playing basketball, shot was off but hey keep shooting till you make it.

Went to the gym and got in a little strength work to keep progressing.  Managed to set a PR for five rep weight pull ups.  I think.

Backsquat 5 - 5 - 5 - 5 - 5

155 - 175 - 185 - 185 - 185

after each set

Weighted pull up 5 - 5 - 5 - 5 - 5

25 - 35 - 45 - 55(3) - 55(PR)

Backsquat was a little strained after an hour or so of Bball.  The weighted pull ups felt good, I did't attack the first 55# set and failed after the third rep.  Got mad and got err done.

Active rest day, 20 minute jog (a tad over 2 miles) before hitting the books.

Strength:
5 Rounds
5 x Bench press (115#)
10 x Hammer curls (25#)

Bench press 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 185 - 195(3)

Endurance:
Run 2 miles
(17 mins 16 secs)

Conditioning:
3 x Deadlift (244#)
6 x Handstand push up
12 x Knees 2 elbows

I'm a little upset my wife won't let me try and bench press her.  I mean really, we are in love and stuff.  Anyways today's workout was pretty good.  For the most part everything felt good, the deadlifts did feel a bit heavy and I had to drop the weight and reset before pulling the next one for the last two rounds.  Still fitness felt good today!

Warm-up:
Run 1.25 miles

Conditioning:
30 x Squat clean & press
(Right around 5 minutes)


Rest 15 minutes

"Helen"
3 Rounds
400m Run
21 x KB swings (50#)
12 x Pull ups
(10 min 58 secs)

Another quick workout day due to school.  Just wanted to work on the squat cleans and presses (more like a thruster) and get in a little conditioning.

Warm-up:
Run 1 mile

Conditioning:
Light "Grace"
30 x Clean & Jerk (99#)

3 mins 20 secs

Rest 10 minutes

Modified "Half Cindy"

3 Rounds Cindy
5 x Pull ups
10 x Push ups
15 x Air squat

Run 400m


3 Round Cindy
5 x Pull ups
10 x Push ups
15 x Air squat

Run 400m


3 Round Cindy
5 x Pull ups
10 x Push ups
15 x Air squat



In around 12 minutes.

Endurance:
6 x 400m Run

Phone died so I didn't have a stop watch, just ran walked around 80 meters and ran again.  Not horribly fast my legs are a little sore from the back squats and weighted lunges a few day back.  While I don't think I was going that fast the fatigue made the effort feel much harder.

Conditioning:
6 Rounds (one every 3 minutes)
10 x Push press (116#)
10 x KB swings (50#)
10 x Box jumps (24 inches)

Wanted to do Jack, but after considering how fatigued I was already I didn't feel like completely destroying my body.  Determined the best course of action was just doing one round every three minutes. Still a good workout.

Light jog with the beautiful wife!  Active rest day!

So played some ball today and pretty much got destroyed, so that was fun.  Usually that would be a wrap on my working out but didn't want to miss a strength day.

Strength:
Back squat 5 - 5  - 5 - 5 - 5
135 - 165 - 185 - 200(3) - 185

After each set
Weighted chin up 5 - 5 - 5 - 5 - 5
25 - 30 - 35 - 40 - 45

Probably could have gotten 200# up five times but kept leaning forward in the squat and was not 100% sure I was going to be able to come back up.   Decided to just call it good from there.

Conditioning:
5 Rounds
10 x Weighted lunges (35# KB in each arm)
10 x Knees 2 elbows
10 x Burpees

Didn't time but little to no rest through out, although I was going at a moderate/slow pace through out the workout.

Strength:
5 Rounds
5 x Bench press (125#)
10 x Arm curl (25#)

5 Rounds
5 x Bench press (155#)
10 x Arm curl (25#)

Did 10 the last set for good measure.

Endurance:
10 x 400m (2 min break)
(1:45, 1:40, 1:35, 1:30, 1:25, 1:22, 1:30, 1:35, 1:40, 1:45)

Alright so intensity went up another notch, sub 6 minute mile you are going down.

Conditioning:
5 Rounds
10 x KB swing (50#)
10 x Pull ups

Endurance:
2 x Run 1 Mile
(8:35, 8:02)

Pretty relaxed and easy.


Strength:
Squat clean 5 - 5 - 5 - 5 - 5
111 - 121 - 131 - 141 - 111

Got some work and homework to do so today's workout was a bit on the light side.

Active rest day, jogged a couple miles with the extremely beautiful, wonderful, and talented wife!

Strength:
10 Rounds
10 x Bench press
10 x Knees 2 Elbows
10 x Dead lift

Bench press (weights)
(115 - 120 - 125 - 130 - 135 - 140 - 145 - 150 - 135 - 115)

Deadlift (weights)
 (131 - 141 - 151 - 161 - 171 - 181 - 191 - 201 - 151 - 131)

Going to feel this tomorrow, arms and grip were like spaghetti for round 9 & 10.  Trying to work on muscular endurance.

Endurance:
Row 2000m

then

Run 1 mile

Just relaxed during this and took it easy.

Endurance:
Run 1 Mile
(6 mins 55 secs)

Happy with the time but could have gone faster, thinking I'll try this again in the next day or two.

Strength:
Back squat 3 - 3 - 3 - 3 - 3 - 3 - 3
135 - 165 - 185 - 195 - 185 - 185 - 185

5 x Behind the neck pull ups after each set

Used to do these all the time in high school, might not have a much practical transference in the movement but they look and feel bad ass.


Conditioning:
10 KB Swings every minute for 10 minutes

Going OH with the swings is a bit new so this was more skill than conditioning, still a good workout.

Endurance:
8 x 400m (2 min break)
(1:45, 1:40, 1:35, 1:30, 1:30, 1:35, 1:40, 1:45)

Picked up the intensity a bit on this, actually felt really good until the sixth one and from there it just kind of sucked.

Skill:
Every minute for ten minutes:
2 x Power snatch to overhead squat (89#)

Added some weight and went 99 - 109 - 119 for one power snatch to overhead squat at the end.

On the lighter side today with the focus on interval training.

Strength:
5 Rounds
5 x Bench press (115#)
10 x Hammer curls (25#)
10 x Knees 2 elbows

Then


5 Rounds
5 x Bench press (135#)
10 x Hammer curls (25#)
10 x Toes 2 bar

Then

Bench Press 5 - 5 - 5
155 - 165 - 175


Conditioning:
5 Rounds
5 x Squat clean (90#)
15 x Push ups
45 x Sit ups

So took an extra rest day, to re-evaluate a little after feeling like I was going to die after the workout Monday.  Came to the conclusion that I need to add a little intensity but I'm doing the right things in the areas of strength and endurance.  Also that I need to get back to my strict observance of rest days, body needs time to recover sometimes.

So worked out with Colorado Strength & Conditioning for a partner WOD.  On paper this looked like a breeze, but turns out if you add a bit of intensity to it, it kicked my ass. I would like to say it was due to a little too much drinking this weekend and to yesterday's hard ass work out.  The truth is when you workout with other people you pick up the intensity to the next level and when I workout on my own it's not a place I go to very often.  After today probably going to start working out in groups a lot more.

WOD: Partner WOD
Complete for time:
4 x 100m Sandbag Carry Relay
250 Air Squats
150 Kettlebell Swings
75 Hand Release Push ups
4 x 100m Sandbag Carry Relay

Warm-up:
800m jog

Conditioning:
Jack (20 min AMRAP)
10 x 116# Push Press
10 x 24inch Box Jump
10 x KB swings 50#

7 Rounds + 3 PP

Actually felt pretty good, PP usually are the limiting factor, but they felt relatively good.  Box jumps however were a bit harder than usual, just not comfortable as I was before the knee injury.  The confidence will come back.

Skill:
6 x 10 Toes 2 Bar

Endurance:
Jogged 3 miles