Thursday, May 31, 2012

Brommelseik

Ran 9 miles out at Brommelseik. Nice run, good trail.

Wednesday, May 30, 2012

Annie get your guns


“ANNIE”
FOR TIME
50 – 40 – 30 – 20 – 10
Double Unders
Ab mat Sit Ups
Slower by 16 seconds than last year, 8:46... not a good sign.

Monday, May 28, 2012

Memorial Day Murph

Did a modified 'hotel' Murph wod. Ran on the eliptical, then did ~12 rounds of 10 double unders, 20 push ups, 10 squats. Felt a little sluggish, and legs were sore after!
Walked Ikea, then hit Top Golf for 100+ balls.

Sunday, May 27, 2012

Sunday recovery run

Up early at the hotel, headed out for some jump roping, etc. Then decided to run some... no watch or course, just ran. Mapped it after close to 4 miles, nice easy pace. Stopped by the grocery store on the way back and got some fruit and drinks.

Saturday, May 26, 2012

Soldier Field 10 mile

Had a great race!!! Definitely could have pushed harder and run faster, but feel good about the effort.
Took a cab to the race and had to stand in line for bathroom the whole time they were calling for us to be in the corrals. Made it to the corrals with just enough time to jog for maybe a half mile or so.
They had a pretty long pre race ceremony, but it was cool. They even honored Jason Dement!
The race started in waves, each corral being released a minute or more apart. The first couple miles were a little crowded, and it held the pace back some. When it did open up, there was a good tail wind that made the first 5 miles feel effortless. The u turn changed everything... major head wind! It was blowing pretty good the whole way back, but still kept a negative split going. Last mile was the fastest.. by over a minute.
Finished in a sprint down to the 50 yard line of Soldier Field. Great event!

Friday, May 25, 2012

Thur and friday rest

Not much going on Thurs, walked the dog for 1-2 miles.  Friday ran an easy 2 miles before heading to Chicago.

Wednesday, May 23, 2012

Bad run - CT scan

Wasn't a great day, energy level was way down, legs were spent, run did not go well. 5 miles @9 min pace, had some walking in there.
No food, had to fast for the CT scan. Got blood test results back, not so good. Anemia and HperThyroid... bah

Tuesday, May 22, 2012

Fight Gone Bad - 254


FIGHT GONE BAD
3 rounds for total reps
1 min each station – no rest between stations
1 min rest between rounds
Wall Balls 20#
SDHP 75#
Box Jump 20"
Push Press 75#
Row for Calories

Rounds were similar in count... wall balls were the worst, then push press. Box jumps and rowing went well.

Monday, May 21, 2012

strength wod - strict press


WOD
STRICT PRESS
3-3-3-3-3-3-3
65#, 70#, 75#, 80#, 85#, 90# (failed on rep3), 85#, 90# (fail again...)

CASH OUT: Prowler Push – class vs. class! Think I did 6 or 7 pushes, not very far distance, maybe 100 feet?

Rode the mtn bike with wyatt to practice then home, 5.5 miles, nothing much.

Sunday, May 20, 2012

Walk the dog - Rest

Walked the dog 2 miles, did 80 push ups (20 every half mile)

Saturday, May 19, 2012

Swim Bike... no run

Had the BEST swim of my life. Did 2 laps at New Town. Only stopped after lap 1 to fix goggles, no rest during laps. 1.2 miles of swimming!
Then did 35 miles on the bike. The wind was BRUTAL, and legs were not ready for it. The return trip had a strong headwind dropping pace down to 8-10 mph... bah!
Burnt and spent... tough day.

Friday, May 18, 2012

Friday fail

Snatch ladder and double unders, did not go so well.

10 ROUNDS – 1 min work & 30 sec to change weight
20 Double-Unders
1 Snatch (start at 75/43 & move up the ladder each round)

Double unders did not go well, could not string them together for nothing! Then failed on snatch at 105? or 115. Just a frustrating day, strength is not there. Went for a run after, only 3.5 miles.
Ran a slow 2 miles with Wyatt in the evening before going to Ribs and Rhythm.

Thursday, May 17, 2012

Speedwork

2 mile warm up to the track. Then 4 x 1 mile repeats < 6:30 pace with 800 m jogs in between. Felt pretty good. 2 mile cool down run home.

Wednesday, May 16, 2012

Tuesday, May 15, 2012

Regional WOD 2


WOD
FOR TIME
2000 m Row
50 Pistols (alternating)
30 Hang Cleans 115#
20:something
Finished the row in under 8 minutes (7:50ish). Did the first 2 pistols and legs felt like rubber. Had to take the pistols VERY slow. Knees and ankle were in pain for most of them. Managed the first 10 cleans before 17 minutes and got to 25 by 20 minutes.  Finished the last five just over.
After the wod did 10,10,5 - supine ring dips alternating with 3x10 TTB.

Monday, May 14, 2012

Tough decision for a Monday

Was ready to cancel xfit today, but sucked it up and put on an ankle brace just in case. No real skill work, some time to practice hand stand push ups and dead lift, then setup.
WOD
21-15-9
Dead Lift - 185#
HSPU w/ ab mat
11:41
DL felt much better than it did back on 5/4, form was better, pace was better, and back felt better!
Push ups weren't bad, had to break up more than I wanted, but made it through all of them!

Run - did an easy 7.7 miles before lunch. Some minor pain in the arch and foot, but overall went better than expected. 8:38 pace. Stopped short of the 9 miles scheduled, but didn't want to push my luck.

Sunday, May 13, 2012

Rest day

Still hurting in the feet, ankle and arches... so took the dog for a walk and that was it.

Saturday, May 12, 2012

Multi Run day... not so good

Scheduled for 20 miles, decided to break it up. Did a nice 4 mile run as a warm up @ 8:40 pace, then ran the K4K 5k with Wyatt. We did it in 28 min, 9min pace. Not bad, but he can do better. After we waited for mom to make it in. (I think this waiting around standing may have contributed to the bad run later.) I also decided to try UCAN today, so drank a bottle of it while waiting.
Once she had cooled down and was off with Wyatt (waiting to do the mad dash), I took off to complete my miles. They did not come easy.. not sure if it was the heat, the nutrition, the shoes... or what! I was pretty spent and hurting at 5 miles out where I turned around. On the way back, swung in to Bangert island trails, did a little over 3 miles on the trail, then headed back to meet the family. 13 miles @ a crappy 10min pace.. and it felt horrible. Feet were killing, arches hurt, ankles hurt.... probably should have cashed in early.
Destroyed the Chinese Buffet after the run!

Friday, May 11, 2012

Friday snatches

Skill work on wall balls and snatches.
WOD
21-15-9
Snatch 80# (dropped to 75 half way through 15s)
WallBalls 14# (last 9 were 20#)
9:55
Tried to keep form good on snatch, really took time between reps. Wall balls were unbroken.

Thursday, May 10, 2012

Skill work - ring dips 3x10, did first set strict, then 5 strict + 5 kipping.

WOD
4 RFT
400 m Run
30 KB Swings 53#
14 something? Forgot to check the time. Took the runs at slow recovery pace. The KBs got heavy quick. Only did first set unbroken. Other sets were broken at 10 or 15 reps.
After did 2x10 ring push ups, 2x10 GHD back ext, and 2x10 GHD sit ups.

Run -

Wednesday, May 09, 2012

Best run in a long time.

The training schedule had 7 miles on tap. 1 mile warmup, then 5 @ 7:20 pace... Ended up with 7.5 @ 7:40 overall pace including warmup and cooldown. Tempo miles were 7:09 avg pace. NICE. Run felt great too, best run I've had in a long while.

Tuesday, May 08, 2012

Rest day

Really felt like I needed a break, so took a rest day from xfit and running. Walked the dog 2 miles, then did ab work. Finished off with couple sets of pistols and wall climbs just to get the blood pumping... hoping it wont stress the system and legs too much.

Monday, May 07, 2012

20 min AMRAP

No skill work, Brug warmup ish
WOD

AMRAP in 20
5 Thrusters 75#
7 Hang Power Clean
9 SDHP 75#
9 rounds even. Did all of the thrusters unbroken, but had to break the others. 5 rounds at halfway, so must have slowed a lot second half. Right knee was feeling tweaked a little. Grip and forearms were gassed.
3x10 SOTS, 2x10 ring dips, 10 TTB, 5 TTB.

Run -

Sunday, May 06, 2012

Walking the dog

Really felt like I needed a rest day, very tired. Took the dog for a 2 mile walk before breakfast, then not much else...

Saturday, May 05, 2012

Sat easy trail run

Did a pretty slow trail run at Indian Camp Creek. The trail was wet, so traction was sketchy in places. Temps were warm, and humid... Wasn't feeling great, but pushed 8+ miles, 1:30 minutes on the trail.

Friday, May 04, 2012

Dang rain... no tire flips

Skill work on dead lift and rope climb... just form work, no exercise.
WOD was changed, no tire flips... bah!

1 Rope Climb
21 Dead Lift - 185#
21 Calorie Row
1 Rope Climb
15 Dead Lift
15 Calorie Row
1 Rope Climb
9 Dead Lift
9 Calorie Row
Weight was a little heavy, form was crap! Definitely going to feel it in the back. Need to figure out using legs more on DL.
10:41

Thursday, May 03, 2012

Press and run

Skill work on burpees. Didn't do too many, just worked on feet straight and popping up fast.
WOD
10x2 Push Press to find 2 rep max. 45#, 75#, 85#, 95#, 105#, 115# (failed 1st attempt), 125# fail, 115#, 120# fail, 115#, 115# max.
4 minutes of suicides. 10 +3/4. Started with hand touches and pacing, dropped the touches and speed up near end. Could have gone harder.
3x10 30" box jumps from squat
3x max HSPU - 5, 6, 5 + holds at end.
Run - did 7 EASY miles @ 9:43 pace at Rotary Park, avg heart rate 131

Wednesday, May 02, 2012

Easy hump day

Did an easy 2 miles @ 8:35, then Ab-X, then another easy 2 miles @ 9min.

Tuesday, May 01, 2012

Storms....

Skill work on pistols. Only did a couple, but worked on forcing knee out, not letting it dive in.
WOD

"NICOLE"
AMRAP in 20
400 m Run
Max Reps Pull Ups
Managed 6 rounds outside before storms opened up - 75? pull ups. Continued inside with 20 burpees for 2 rounds plus 8 to end time.
4 x 15' Rope climbs after class.