Monday, April 30, 2012

Angry Kettlebell

Monday was not full of energy. Storms last night disrupted sleep, was dragging the whole morning.
Skill work was L-sits... not very good at these. Started on the bars, but can only hold legs out for couple seconds. Had to scale to tucked knees to make 20-30 seconds. 3 sets max hold on bars. Then 3 sets 20 sec on parralettes. Then 3 sets tucked knees 20 seconds on rings. Attempted l-sit on floor, but wasn't happening.
Box Jumps 24" 
KB SDHP 53# Angry KB
Push Ups
Pretty easy wod. Should have used 70# KB. Flew through it.
After WOD 3x8 Snatch SOTS + 3x10 GHD sit ups.

Run - 

Sunday, April 29, 2012

Yoga rest day

Took a rest day, but decided to do some Yoga to get the morning started. Eh, not bad...

Saturday, April 28, 2012


Warmed up with .5 mile before leaving, then 1.5 once there. The race course was backwards from last year, and included a loop around campus. Not a bad run. Kept it very conservative first mile, around 7min. Picked it up a little for mile 2. Mile 3 and 4 must have had more hills, slowed back to almost 7. Pulled it back down some for 5 and 6, not able to push very hard to finish though. Overall, kind of a flat performance, never felt strong. Didn't feel like I was pushing super hard, just struggling to maintain. Should have been able to hold faster pace...
Ran a cool down after the race before Wyatts mile race, got in 4 miles. Then ran around to cheer Wyatt on in his mile. He did it in 6:40, taking 4th male.
Right after, I convinced Wyatt to do the 5K at a slow pace with me! Some walking and shuffling, but he did awesome!
Ended with just under 16 for the day. And a 1st place AG medal.

Friday, April 27, 2012

Skill work - ring dips. 5 strict, static hold w/ external rotation, 2x5 very slow decent, then explode up.

Start with 8 Box Jumps 24"
& EMOM, stop & complete 8 Box Jumps
until you finish...
100 DB Snatches 35#
Tried to manage 10 each arm each minute, but became difficult fast. Switched to 5 each, but had time left over. Count got off quick, so just went til others finished. May have done > 100.
Finished with 3x30 situps + 100 double unders.

Thursday, April 26, 2012


Skill work was all cleans. Had a visitor from Lindenwood help out with form and mechanics.
-Approach bar, ball of feet under bar.
-Bend down, bring shins to bar. Butt back!
-Clean grip, knuckles facing ground.
-Straighten back, good arch. Tension on arms
-Chest up
-Pull keeping bar close, legs and chest same time.
-Explode hips open, hips touching bar, kick it up
-Trap shrug at top of lift.
-Fast with elbows around bar. Elbows up, bend, under bar fast.
-Loosen grip at top, meet the bar, dont let it slam on collar bone.

Didn't have time to do wod, only worked on cleans. Cash out: AMRAP 2 min 30# ball slams = 51
3x10 - V ups, then hand stand walk/hold open floor. Made it 2 ft, 4 steps with hands!

Run tonight. - 7miles @8:43

Wednesday, April 25, 2012

Great Tempo run

Did a 1mile warm up, then 5 miles @ 7:20 pace or under. Was a tough run, but felt good to do! Good course including some hills!

Tuesday, April 24, 2012

squat box jumps!

Skill was front squat. 1x5@ 95#, 5x5 @ 115#. Felt good, but last couple reps were tough.

Push Press 85# - 8:36
Went light on the weight to take it easy on the shoulder. Smart move. Had some issues with keeping the TTB going, but felt better about them.
After class did 2x10 box jumps from bottom of squat - 10 @ 24" 10 @ 30"... liked these!

Monday, April 23, 2012

Tired this morning... feeling sluggish.
Skill - Strict Press - 7x3 @85#. Attempted 95#, did 2, failed on 3 so dropped weight.

10 Push Ups
20 Wall Balls 20#  8'-10' target
30 KB Swings 45#
13:46 - wall balls were hardest part. Tried to break up 10/10, second rnd 5/5/5/5, 10/5/5, then however I could do it. KB swings were easier, 10 or 15 at a time.
3x5 - strict pull ups / 2x10 GHD situps after class.

Ran a pretty slow easy 6 at the park, included some hills and wind. 8:50 pace?

Saturday, April 21, 2012

Went for a helluva trail run. 20 miles at Lost Valley. Tried a couple new things... running the day before the long run; had yogurt and a banana for breakfast instead of oatmeal; used Heed, Endurolyte, gels and 2 organic energy blocks. Felt pretty good on hydration and nutrition, could have used a little more water, but overall good. Not sure if I needed as much as I had, but it seemed to work.
Tried some walking breaks and slowed the pace down a lot. Feet took a pounding though, pretty sore on soles.

Friday, April 20, 2012

Friday double

Trying something new, doing a workout and morning run the day before a long run.... we'll see.
Skill work was handstand walk and hold. 2 x 1min hold on wall.
WOD - For Time
10-8-6-4-2 Kipping Pull Ups
2-4-6-8-10 Deadlifts 155#
3:47? - Deadlifts felt much better at this weight. Need to keep working form before upping the weight.

Did a 4.5 mile run after wod @ 8:33pace. Fingers crossed for a good 20 miles tomorrow!

Thursday, April 19, 2012

Double thur? Sore quads!

Quads are scrapped, not sure why. Worked on push ups. 6 regular, 6 rings, 6 declined, 3 'team' style.
7x3 Thrusters
45# - 65#, 75#, 85#, 95#, 95#, 95#, 105# - these really had left shoulder in pain. jerk press may have been too much the other day.
Cash Out: AMRAP - 2 min - 45# thrusters = 49.
Heavy tire flips x 20
Pistols x 10

Need to do an easy 4 miles tonight.
Bagged the run, legs were tired and overall just felt drained. Did Ab work before practice then walked a mile there. Felt better after walking.

Wednesday, April 18, 2012

Speed work Wed

2 mile warm up, then 3x 1mile @ 6:30 w/ 800m jogs. 2 mile cool down. Repeats were supposed to be @ 6:49 but went out too fast, did the first two ~ 6:20s, last one in 6:30s. Felt good to push hard, but whopped after.

Tuesday, April 17, 2012

Easy day??

Feeling pretty sluggish
Skill was pistols - 3x6 (3 each legs) felt pretty easy.

3-3-3-3-3-3-3 (95#, 125#, 135#, 145# fail, 135#, 135#, 135#)
500 Meter Row For Time - 1:41 - felt strong through 250, hitting 1:34, then died. Everything to make it to the end.

3x10 Snatch grip SOTS press
Alternate with 3x10 TTB - still no kipping TTB...

Monday, April 16, 2012

Monday monday

Skill - Strict pull ups - Max reps = 12
Worked on the clean pull.

5 Cleans 115#
5 Burpees
Cash out: 50 DU's - actually made 31 DU unbroken! Did a couple 135# cleans after class. Then:

3 x 10 Ring Push ups
3 x 10 hollow body rocks

Rode the bike for 45 mins on trainer, only went 10 miles.. lol. Way out of riding shape!

Sunday, April 15, 2012

Shake out 5

Easy 5 miles to work out the legs from the long run. Planned on biking, but the wind was pretty strong. 5 miles @ 8:39 pace.

Saturday, April 14, 2012

Long run in the rain

Skipped the trails today because of all the rain, and a threat of storms. Ran the old St. Charles course with the FF club. Started raining 1/2 mile into the run... not fun. Most of the people turned back before mile 2 because of the lightning. I pressed on, soaking wet already, why not. The rain kept me from checking the watch for pace, but knew I was keeping it very slow. Went out 7 miles and took a quick break at TNT, used the bathroom, and dried off a bit. Then headed back same route. Definitely faster on the way out. Was planning on 16, but just not a lot of fun and getting cold, so stopped just over 15. Pretty tired, but good to get the miles up. 9:20 pace.

Friday, April 13, 2012


Felt pretty spent last night and this morning, decided to play it smart and take a rest day. Did some light movements, but nothing hard, don't remember specifics.

Thursday, April 12, 2012

Double Unders stilll SUCK!

Skill - ?
8 Rounds
EMOM - Row for Cals
20 DUs
50 something calories... Pathetic! The DU's were HORRIBLE! Didn't complete DU's in a minute on a couple sets, others only left me with 5-10 seconds to row. Switched to 40 singles and able to complete. Decided to do the wod again with group 2. DU's were no better, just not my day.

Ran an easy 5 miles up to practice @ 8:37

Wednesday, April 11, 2012

Wed 7.7 mi Tempo!

7.7 miles. Easy 1 mile warm up, then 5 miles @ 7:23. These started easy, but last couple miles were pretty tough. Gutted through it, happy with the results! Finished off with 1.7 mile cool down easy!
Really felt good about this workout, tough, but satisfying!

Tuesday, April 10, 2012

Bad Dead Lifts

Worked on snatch balance, no weight.

AMRAP in 10
5 Deadlifts 205#
7 Ring Dips
4 rounds +15
This was bad.... deadlifts were not coming easy. Should have dropped the weight, have a feeling the back is going to be VERY sore tomorrow. Could not get the lift with my legs correct. Even dropped the bar on my knee on 2nd round decent. TTB kip will be the death of me!
Hopefully get a run in tonight. - Did an easy 4 miles around Rotary Park @ 8:33 pace, felt good keeping it slow.

Monday, April 09, 2012

Almost a Hero WOD

So the wod was mile run/2K row/mile run. Just wasn't feeling more running, needed to give the feet a break. So I did the WOD from rehab sat, plus the 2K row, and the team work.

30 DU's
20 Box Jumps 24"
10 KB Swings 70#
15:16 - The KB swings were BRUTAL. 70# is a bit much to control, really have to get the hips going and break them up 4/3/3. The DUs were frustrating like normal, especially with the legs being tired. But the box jumps were actually pretty tough this time. BAH!
2000m row = 8:08, nice burn! Then did the 3x8 snatch SOTS @ 65#.

Sunday, April 08, 2012

Easter Sunday

Went for a long run back out at Indian Camp creek. Was planning on going to Lost Valley, but was worried about time. Followed the same course as yesterday, plus added a loop around Plains trail, then ran it backwards. Was hoping to get 14-15, but as I made it back near the car time was way later than expected, so I cashed in for the day. Had to make it home and shower for church.
Had a great lunch after church, and pumkin pie. Then mowed, fixed Wyatts dirt bike and my atv, then fish and more pumpkin pie and Fritzs! Oi! Need to get my nutrition back in check!

Saturday, April 07, 2012

Fun Day with Wyatt

We started the morning with a hike at Indian Camp Creek. Ended up doing 6+miles, amazing time, and Y killed it! Then we rushed over to Wetland days at Busch Wildlife. More walking and fun times at every station. By the time we were done and heading home... I was done!

Friday, April 06, 2012

Friday thrusters

Skill work - Strict pull ups. Did 3x10 strict. Started each round with 5# weight. Did 2+2 Lsit pull ups last round.
Skin the cat - 4 rounds. working on strict leg raise at start.
30# DB Thrusters
Push Ups
7:17 - Shoulders gave out first... expected the legs to go, but really had to throw the weight to get it over head. Even push ups slowed pretty good.

Headed back for Core class. Warmup was 2 rounds of - 10 burpees, 2 suicide runs, bear crawl.
Skill work was push ups, worked negatives; and hollow body - did tabata hollow rocks with tuckups during the rest. Managed about 16 tuck ups... rough!
400m run
25 Air Squats
5:52 - legs are SPENT!

Thursday, April 05, 2012

Rainy Thursday

Easy warmup, right into skill work of cleans. Work towards a PR, but more worried about form and explosion. Chose to try both power clean and squat clean. Started at 65#, 95#, stopped at 135#. Managed a couple power cleans @ 135# and 1 or 2 squat cleans. Missed a lot of them, just not getting under and elbows through fast enough. Seem to fail when I dont feel like the 'jump' is enough, or start to pull with arms too soon.
CashOut: 50 box jumps 24" - 2:05ish
Did some 30" jumps, then maybe 36". Tried some other heights, just testing.
Also worked on muscle ups. Did 10 ring rows, and 10 ring pull ups. Attempted 3 MU... all fails.
Planning an easy run tonight. - Ran up to football practice, got in a good 5.5 miles @8:04 pace.

Wednesday, April 04, 2012

Sooooore legs

Whew, legs are sore from squats yesterday! Didn't expect that.
Went for a 5.5 mile run @8:05 pace. Felt pretty good, wasn't trying to push it. Did a few fartleks just to up the pace at random times.
Before lunch did a tabata set of sumo high pull with the 53# kettle bell. Managed 82? Something like 12, 12, 12, 10, 10, 10, 8, 8

Tuesday, April 03, 2012

Tues, back to XFit

Skill work was wall climbs and wheel barrows. Made for a decent warm up. Did a couple squats to prep for the wod, decided to go with 115#, just didn't feel the leg strength for 45 @ 135#.

Back Squats 115#
Kipping Pull Ups
5:05 - no rush, just wanted to move the weight and get to the pull ups. Tried to keep sets of 10, but wasn't able to the whole way.