Wednesday, November 30, 2011


Worked on ring dips, weighted then open.
500m Row
15 KB Swings (started with 53# rd 1, dropped to 45# 2 and 3)
10 Thrusters - 75#

thrusters started easy in round 1, but kb swings were killer. Round 2 kb swings were rough, which made the thrusters a lot more difficult.

Tuesday, November 29, 2011

11/29 Social Run

Ran the St Charles social run. 5 miles, good hills, 7:26 pace

Monday, November 28, 2011


Worked on strict pullups. Started with 20# vest, then L, then strict, and finished with kipping.
150 Pullups for time - every stop sprint 150ft (down back)

Sunday, November 27, 2011

11/27 - REST

Rest day - did an easy 2 miles before breakfast. Nutrition has been horrible lately, just trying to relax it a bit is tough, been eating everything, and mostly junk! Went to China Buffet and destroyed it...

Saturday, November 26, 2011

11/26 - PM Training run

Headed out the Pere Marquette for a practice run. Same day as Alton 10 mile, so tried to stop by, but didnt work out. Looked like it was going to rain, but turned out great. Only 3 other guys there, 2 had never run it before, 1 of em was bitter slow. We took it easy and waited for everyone after each hill, that really killed the time and intensity, but oh well. Still enjoyed the run (1 guy wiped out bad half mile from the end, and now wont be able to race.. that sux!)

Friday, November 25, 2011

11/25 - Day After WOD

Did a good warmup on our own (10 of each pullups, squats, pushups, situps, row 250) then...
Hell-en-ish WOD
Run 400m
21 KB Swings 45#
12 Burpee Pullups

Thursday, November 24, 2011

11/24 - Thanksgiving Run

Ran the trails at Matson park with others from runners club.  About a 5 mile loop, starts going down into a bowl, and then comes back out. Heated up pretty good on the way back, had on thin tights, long sleeves and a vest. Finished the long loop and back to the cars, so stripped off the tights and vest, then did the short 3 mile loop. Great run!

Wednesday, November 23, 2011


Worked on Hang Power Clean 95#, 10x2.. weight was a little light
25ft Walking Lunge 75#
10 Jumping Air Squats over bar.

Tuesday, November 22, 2011


Worked on bottom of squat position.

WOD 21-15-9
30# Ball Slams
25ft Sprint
Cant remember the time, 5 minutes or so. Felt like I should have gone faster on the sprints, but coming off the slams the legs felt crazy. Needed to get up to speed faster, the distance was just so short, had to turn around before ready.

Monday, November 21, 2011


Air Force WOD - 4 burpees; then 4 burpees every minute until done:
20 Reps each @ (75#)
Push Jerk
Front Squat
16:00 - really had problems holding the OHS

Worked on push press @ 75# 10x2reps

Sunday, November 20, 2011

11/20 - Skippo

The temps were a lot colder than expected, so brought a bunch of clothes, and got to Castlewood early. Got in some warm ups and chatted with everyone for a bit, wasn't sure what to wear though. Decided on the shorts, long sleeve light top, singlet, AND the blue jacket... Might have been a bit much.
Headed to the start, but held back with a group. Didn't want to push hard, but honestly got stuck behind some people that were going slower than I should have. Made the first loop pretty easy and uneventful. Moved out from some slower runners when I could, then stayed with a couple guys for most of the loop. They were doing the 10K so started to push it on the last mile.
Grabbed 2 gel packs and dropped my jacket at the halfway check, then dropped 1 gel, doh! Second loop started pretty good, had a female runner out a ways in front of me, so tried to pick it up just enough to reel her in. Took a little longer than I thought, but got to her just before the stairs. Had to pass her at the top of the stairs, needed to get moving and push up the first hill. Passed a guy in there somewhere too, but apparently didn't pick up the pace as much as it felt.
Either way, felt pretty easy going. The second big hill... OUCH, that one bit back, had to walk some at the top. Pushed on after the hill, once the legs came back alive. Most of the second loop was alone, didn't see too many other runners. Started to hear the finish line are approaching the last mile or so, so figured it was worth pushing now. Last mile was the fastest, and felt good. Finished with plenty left in the tank, but really enjoyed the run!

Saturday, November 19, 2011

11/19 - Turkey Trot

Ran the Wentzville Turkey Trot with Wyatt this morning. A little chilly and windy, but not bad. He started out OK, but barely a mile into it started feeling bad and giving in. The complaining etc messed up his breathing and stride and cost him a lot of time. Really picked it up after the first lap and started striding out great for mile 2. The back part of mile 3 was rough again, but pushed him hard up the last hill. He finished in 28:25 and took second in 10 and under age group!

Friday, November 18, 2011


The Alamo Baseline - 1 ROUND for time: Base time was <4, total time was ~11?

10 Burpees
40 Air Squats
30 Sit Ups
20 Push Ups
10 Burpees

FINISH with:
100 Hollow Rocks
100 Superman Rocks

worked on box jumps. max height?

Thursday, November 17, 2011


Worked on muscle ups... still don't have it.
WOD - AMRAP in 10 minutes - 5 rounds
10 - front squat 95#
10 - chest2bar pullups - most of these ended up being standard kipping pull ups.

Plan on a 2 mile run with Wyatt later.

Wednesday, November 16, 2011

11/16 - easy day

Should have just done total rest, but did some yoga and stretching, then decided to try the pull up wod from the other day. 1 pull up then add 1 every minute. Made it to 10 and had to quit... tougher than I expected.
Did some ab work before dinner.

Tuesday, November 15, 2011

11/15 double

WOD 21 - 15 - 9 12:24?
Box Jumps (30" box+35#)
45# KB Swings

25 burpees cash out

5 mile St Charles Social Run @ 8:30 pace. felt good , strong on the hills.

Monday, November 14, 2011

11/14 Rest

Ran an easy 1 mi with Wyatt to shake his legs out.

Sunday, November 13, 2011

11/13 - CastleWood training

Practice run for Skippo.  Ran with the 8:30+ middle group 10K. Took it nice and easy.  Only 2 hills and the stairs... not too bad. Went by Whole Foods after, then home. Went to Rotary park and ran another 3 miles with Wyatt. He did 5k in 28 mins, new PR.

Saturday, November 12, 2011

11/12 - Pere Marquette Training run

Those hills are TOUGH!!! Tried to run fairly conservative, pushed it in a couple spots. Had to walk some on the stairs and 1 other hill! 1:09 time. Was a great day for running!

Friday, November 11, 2011


Core WOD
burpee box jumps
pistols (rolling)

11/7 - 11/11 recovery week

Ran a slow 2 miles with Wyatt on Monday and Thursday to get him ready for the Turkey Trot.
Did Xfit on Thursday morning. Worked on deadlift
25 Push Press (75#)
50 Air Squats
Home WOD on Wed? 15 RFT - 29:45
7 pullups
3 HSPU (used chair/pike)
6 burpees
9 situps
Also did coreSyn.

Sunday, November 06, 2011

11/6 - Wisconsin

Went for a nice easy morning run before everyone woke up.  Meant to go for 3-4 miles, but found a nice nature trail at MATC campus.  Did 6 miles @8:59 pace.  Felt pretty good.

Saturday, November 05, 2011

11/5 - Hot Chocolate 15K

Wow, crazy race.  So didn't get much sleep, just kept waking up, sleeping on a couch though. Was up early, ate a banana and a drink, then started getting dressed.  Was expecting it to be much colder than it turned out to be.  Wore a sleeveless base layer, the bright green short sleeve top and the race singlet (probably could have done without the 2 tops, next time maybe try just an under armor shirt.)  Put on the arm warmers, a sweatshirt, warmup pants, a cap and gloves and headed out for a taxi. Got to the start area and the 5k hadn't started yet, so TONS of people everywhere.  Race was delayed in starting by 15 minutes.
Did some light warmups over by the staging corrals, and almost missed them moving everyone to the starting gates. Really thought the starting area would have been better controlled... but it wasn't. I pushed my way up to the A corral, but was being held back by people with C corral stickers, and even saw some D corrals lined up in front of me. Regardless, I didn't plan on 'racing', and didn't feel like pushing up any farther, so figured I would just deal with it.
Once the race started, the front moved out pretty quick. I know I got caught up in the fast procession, but kind of expected it to break up and slow down pretty quick. It did break up, but didn't really slow down much. The tall buildings... and a tunnel during mile 1... really must have messed with the GPS on my watch. Mile 1 came very quick, and when I looked at the watch it showed a 5:46 time... Now I knew we were no where near that pace, but it did feel like we were going much faster than planned. So I tried to slow it down a bunch, even pulling the shirt up to adjust the heart rate strap (Note: need to get a new strap). Plus the course helped slow the pace.
There were a couple sharp turns and over passes during the beginning of the run. The corners actually seemed to be fairly open, and I was able to run tight to the curb and not slow down, which was a welcome relief... But the bridge overpasses were not fun.  The expansions were pretty wide grate patterns, and made for very un-sure footing.
Looking back at the GPS map is pretty humorous... if only the course had actually run through the buildings like it shows, LOL. The first 5K had a number or turns and twists, but still hit a 21:28 split. The next 5K section was pretty straight, heading due west out past the United Center, then turning left twice to head back to the finish. Hit a 43:13 10K split, which was faster than the Gumbo 10K last weekend oddly enough. The return path wa pretty straight too, up to a few turns in mile 8. Somewhere in all the turns, bridges, tunnels and buildings, I missed 2 water stops, and never saw mile 8 or 9 markers, but I thought I knew about where I was.
My legs had gotten pretty tired at this point, so I knew it was going to be a struggle to the finish, but tried to keep pushing on. The last half mile or so runs along the outside of the park, then turns up an overpass bridge into the park, and then left down the finishing row. Really couldnt pay attention to the cheers or crowds along the finish, but did see a funny sign on the next to last corner, "You have great stamina, Call me!" with her phone number... actually made me smile. Pushed it up the hill, and though I heard someone pushing behind me, so really tried to kick to the finish... which actually felt pretty good.
Told Lori to expect me at 1:12:00, guessing I would stay high 7-8 min pace, but finished in 1:04:22, so looked around for them for quite a bit. After collecting my finishers chocolates and finding the family, heading to the post race party area.
Holy crap did I throw nutrition and diet out the window. Chocolate fondue was awesome. Dipped everything I could find in it, plus using my fingers, and ready to drink it straight. We grabbed some hot chocolate and headed to some of the tents to see if results were posted anywhere. Ended up in a VIP tent where there was more 'dippables' and chocolate... so had some more, and then headed to find a cab back.... so I could shower and go get Chicago Stuffed Pizza!
All in all, pretty good race, and good trip.

Friday, November 04, 2011

11/4 - travel day

Headed to Chicago today, long drive, and straight to packet pickup.  Then headed up to the Sears Tower (suck-it Willis).  Not an ideal situation for dinner, was much later than I wanted, so had a sweet potato, brocollini, and a piece of frozen pizza

Thursday, November 03, 2011


Wanted to run today, but foot and toe are still in pain, plus the weather SUCKS!  Rain and cold.
WOD - 20 min AMRAP
9 - db squat cleants - 25#
12 - box jumps 24"
15 - TTB - THESE were junk... really need to get better at them.
5 rounds +14/15 TTB

Wednesday, November 02, 2011

11/2 - Happy Birthday Wyatt!

Wyatt turned 9 today, w0ot!
WOD - 30 Wall Climbs - 13:52 - very slow, straining in back, need to keep the core tighter.
did ring rows before hand.

Tuesday, November 01, 2011

11/1 Rest

Total rest day, trying to give the body some recovery and get rid of the head cold.