Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175

after each set
10 x Hammer curls
15 x Inclined sit ups
15 x Back extensions

Conditioning:
3 Rounds
Run 400m
12 x Back squat (135#)
10 x Strict chin up

4 Rounds
Run 400m
Row 500m

Didn't time it, but runs were around 1:50ish and rows were around 2:08ish.  Fighting off a cold so this was a little rougher than it probably should have been.

Strength:
Bench press 5 - 5 - 5 - 5 - Max
135 - 145 - 155 - 165 - 170(10)

after each set

20 x Hammer curls (10 each arm)
25 - 30 - 35 - 40 - 45

then

Back squat 5 - 5 - 5 - 5 - 5
135 - 150 - 165 - 175 - 185

after

Dips Max - Max - Max - 10 - 10

21 - 25 - 23 - 10 - 10

Endurance
8 x 400m Run (2 min break in between)

All between 1:44 - 1:46 each run, pretended it was 5k pace each run.

Endurance:
Run 3 miles
(26 mins 50 secs)

Conditioning:
5 Rounds
20 x Inclined sit ups
20 x Push ups
20 x Back extensions

Relatively easy day, just wanted to get 20 minutes of cardio in and a little core work.

Endurance:
Run 1.5 miles
(12 mins 09 secs)

Strength:
Deadlift 5 - 5 - 5 - 5 - max

135 - 185 - 205 - 225 - 225(9)

Made a rule about not dropping the bar just touch and go, grip slipped on the eighth rep and could only get one more before it was going to drop.

Conditioning:
Double "Helen"
6 Rounds
Run 400m
21 x KB swings (50lb)
12 x Pull ups

So a little let down with my time (26 mins 32 secs), the grand plan was to take it easy on the runs 2:10-2:15 pace and try to blow threw the swings and pull ups.  Turns out after two rounds the swings an pull ups even with taking a little more time on the run still really suck.  Still got through it, thinking next time I won't try to pace myself to even splits and will just go for it, going to suck either way so might as well get it done.

Conditioning:
5 Rounds
20 x Inclined sit ups
20 x Back extensions

Some core work, thinking I've ignored by lower back to much.  After this my back felt like it was made of granite.

Endurance:
Jog 2.5 miles
(22 mins 20 secs)

Conditioning:
21-15-9
K2E
Push ups
(A little under two minutes of pain)

Nothing to intense other than the super fast last conditioning part. Seems like it's super easy but its a sprint.  Anyways going to rest it up tomorrow and enjoy Thanksgiving, I'm sure I'll have a lot of working out to do to burn off all the turkey I'm going to eat.

Strength:
Bench press 5 - 5 - 5 - 5 - 5 - 5 - 5
135 - 155 - 185 - 195(3) - 185 - 185 - 135

followed by
10 x Hammer curl after each set (25#)

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

(10 mins 40 secs)

Not sure what was up with me today, definitely felt a little off.

Endurance:
Run 1.5 miles
(11 mins 53 secs)

Strength:
Back squat 5 - 5 - 5 - 5 - 5
165 - 175 - 185 - 200 - 155

After each set

Weighted chin ups 5 - 5 - 5 - 5 then 10 dead hang chin ups no weight
25 - 35 - 45 - 45

Conditioning:
Light "Murph"
Run 1 mile
1/2 "Cindy"
Run 1 mile

(28 mins 30 secs)

Wanted to do "Murph", but had limited time so cut the middle in half.  Felt good at a pretty controlled intensity.

Endurance:
Run 2 miles (16 mins 09 secs)

Conditioning:
5 Rounds
3 x Backsquat (185#)
10 x Handstand push ups
15 x Box jumps (24 inches)

Treated this more like a skill session with taking around a minute break in between each round.

Running felt nice and relaxed.

Strength:
5 Rounds
5 x Bench press (135#)
10 x Hammer curl (25#)
15 x Inverted sit ups

Rest 2 minutes then


5 Rounds
5 x Bench press (155#)
10 x Hammer curl (25#)
15 x Back extensions

So not much time so ran through this pretty quickly, 155 a bit over body weight feels a little on the light side.

Conditioning:
3 Rounds
Row 500m
21 KB Swings (50#)
12 K2Es

Not exactly sure about time but it was somewhere between 11-12 minutes.

"CLOVIS"
Run 10 miles
150 Burpee Pullups for time. 

So Happy Veteran's day.  Decided to do the main site Hero WOD.  I have not ran more than five mile in about a decade.  Needless to say this was pretty brutal.  Still figured with rest added in I would average 10 min. p/mile pace and it would take around 30 minutes for the burpee pull ups.  Turned out to be right, not going to lie this was brutal.  

(2 hours 10 minutes)

Endurance:
Jog 2 Miles
(17 mins 40 secs)

Conditioning:
"Angie"
100 Pull ups
100 Push ups
100 Air squats
100 Sit ups
(19 mins 00 secs)

Pull ups were slow and broken up, rest felt good.  Next stop rest day!

Strength
5 Rounds
5 x Deadlift (163#)
10 x Push ups
15 x Knees 2 Elbows

5 Rounds
5 x Deadlift (188#)
5 x Handstand push up
20 x Russian Twist (35lb KB)

2 x 5 x Deadlift (223#)

Deadlift endurance is not there, 223# felt a little heavy after the previous 50 lighter weight lifts.

Endurance
4 Rounds
Run 400m
Row 500m

Ran and rowed all in 2:10 - 2:15 pace.

Not to intense, more just to mix it up and get some endurance training in.

Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175

After each set

10 x Hammer curls (25#)
15 x Back extensions

Then

Bench press 1 - 1 - 1 - 1
185 - 195 - 205 - 215

Just messing around.


Conditioning:
4 Rounds
6 x Back squat (160#)
12 x Pull ups
Run 400ms

(15 mins 45 secs)

Went easy on the runs, still kept moving throughout.

Endurance:
6 x 400m (Every 4 minutes Go!)
(1:30, 1:30, 1:26, 1:22, 1:18, 1:34)

Light day, not sure why but this was pretty difficult.

Endurance:
Job 2.5 miles (22 mins 31 secs)

Strength:
5 Rounds
5 x Deadlift (229 - 239 - 219 - 219 - 219)
10 x Handstand push ups

Strength:
Bench press 5 - 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175 - 185

after each set
10 x Hammer curls (25#)
15 x Inverted sit ups

Conditioning:
3 Rounds
400m Run
21 x K2E
12 x Back squat (135#)

Timer malfunction led to me losing track of how long the workout took, pretty sure it was around 12 minutes.  Went a little slow on the runs 1:50-2:00, didn't know how much the K2E and squats would take out of me and didn't want to die.  Felt pretty good throughout though.

So decided after two days of eating enough Halloween candy to send your average person into diabetic shock that I was going to need a longer workout.  So went to the well and pulled out Murph.  Nothing like a hero workout to take you to that place of suck and keep you going.

Strangely my performance today was much better and relatively easier than expected.  Breezed through the first mile in a relaxing 8:40 and performed the middle of the workout Cindy style.  The push ups usually the hardest part were solid.  I did take a little to long on the breaks after each third round and  in the transitions and lost a bit of time there.  Still for a time just over 40 minutes it felt pretty good or I should say I've gone slower and felt much worse .

"Murph"
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 Mile

(40 mins 40 secs)