Monday, December 30, 2013

2014 Happy New Year Week

Monday - Skill - Gymnasty, 10 minutes, got through 100 du's, 10 strict pull ups, 40ft handstand walk 'attempt', 10 ring dips, work on muscle ups. Also did the 10 HSPU, then worked on bar mu with band. Learned to push away from bar first, then dive through. Got 1.
Buy In: 400 Run (10 degrees!)
30 Wall Balls 20#
5 Power Clean 135#
18:??. Changed shoes after the run/1st round of wb. Cleans were good, might have been able to go a little heavier. Did a couple at 155# after wod, but unable to do 165.

Tuesday - Skill - EMOM 10 min - 7 push ups, 7 C2B pull ups. Pulled as high as possible on c2b, but most were just pull ups.
15 Burpee Box Jumps 30"
12 Ball slams 40#
8:09 - The box jumps were sketchy! Puckered on a bunch of them, wasn't sure I was going to make it up.
Did some light squats after, 5x5 135#.

Wednesday - New Years Day! Started with about 5 miles. 2 warmup, then 3 with the WRC and bunch of new runners, mostly teachers. Lead 2 girls were FAST! Then went to crossfit.
Team WOD
1 Rope Climb
1 Back Squat 215#
14 TTB
Teammate#2 - Max DUs
Teammate#3 - Max Row for Cals
Teamed with Alex and Sam, we got 1055 dubs, can't remember the cals. Ripped on the 3rd round ttb. Did squats pre wod, 135x5, 185x5, 205x3, 225x1. Used 215# for wod.

Thursday - REST DAY
AMRAP 20 min
1 Squat Snatch
5 Pull ups
10 Push ups
15 Air squats

Friday - EMOM 10 min - 10 wall balls 25#.
75 Power Snatch
75# - 9:10. Pretty rough day, but know I can do this faster. Wore gloves because of the tear on left hand, this slowed me down a ton. Could not hold hook grip very well, fatigued forearms fast!
5x5 strict pull ups, 2x5 strict chin ups post wod.

Saturday - WRC Run, easy with a couple faster sections. Just over 6 miles.

Sunday - Holy Crap its cold! Shoveled snow 3 times on our driveway, then did 2 neighbors driveways. Tired.

Monday, December 23, 2013

Merry Christmas!

Monday - Skill - push ups. 7 count descents, 7 count press, 5 count up + 5 count down. Strength Clean and Jerk. Worked up to 155, then 10x1 EMOM @ 155#
20 KBS
20 Burpees
8:36 Used 45# kb, did all rounds unbroken. Burpees were slow and hard... they sucked.

Tuesday - Skill - sprints, every 15 sec for 6 minutes.
8 minute AMRAP
5   Ground to Overhead (snatch)
10 Overhead Strict press
15 Overhead walking lunges
20 Double unders
2 minute rest, then.
5   Box overs
10 Air squats
5   Dips
Good = 3 + 7. The strict press killed me, and the dubs were not stringing together. Shoulder was not happy.
Bad = 10 + 19 ( or 11+19). Pushed pretty hard through these. Ring dips started out great, but had to break up the later rounds. Did no touch box overs first and last round.
Post wod - weighted strict pullups 3-4 every minute for 7 minutes.

Wednesday - Merry Christmas!!!!

Thursday - Max rep push ups. 30. Left shoulder will never heal. Hang squat snatch, emom 15 minutes, worked up to 120#.
10 Handstand Push Ups
20 Cal Row
Teamed with Spencer, 12 rounds +1. Did all hspu with ab-mat. Used much faster kip and drop, did most sets unbroken. Row was ~14-1500 cal/hr.

Friday - Skill - headstands. Strength - 15 min EMOM Hang Power Clean, worked up to 155#.
Wall Balls 20#
Pull Ups
Only used 20# wall ball and it was super easy. 25# just was not hitting 10' consistently. Thommy made us do each movement unbroken. Right knee got a sharp pain after 5 rounds, slowed me down some. Chasing Marlon to the end. 9:28 time.

Saturday - 6 mile run with WRC. Then off to Oly lifting. Did 5x5 squats before hand, 135, 155, 185. Did snatch balance and then 6x 3 position cleans + 1 jerk. worked to 145#.

Sunday -

Monday, December 16, 2013

Mid December chill

Monday - Headstand kick ups. Strength - 5x2 Dead Lift - 185, 225, 245, 265, 285 - 2RM PR
PARTNER WOD - with Darrel
10 Thrusters
6 GHD Sit Ups
8 rounds + 20. Went Rx at 95#. Thrusters were rough! Got through round 1 unbroken, then went 6+4, 6+4, 5+3+2.
30 burpees

Tuesday - Skill - Max strict pullups = 14.
5 min AMRAP Yoke Carry + 100 ft sprint = 10 rounds. Broad jump max = 7'4".
1 rope climb, then
4 Rounds
3 Wall climbs
9 Ring dips
18 Box jumps 24"
1 rope climb
8:40. Ring dips were miserable. After round 1 only able to get 3, 2, 2, 1, 1.
30 burpees

Wednesday - Needed a rest day. Did some yoga and abs in the morning. Then some jump roping, 35# dumbbell squats and push ups before dinner.

Thursday - 10 double KB swings EMOM 10 mins 4@35#, 6@40#.
AMRAP 15 min
1 Dead lift
1 Squat clean
1 Front squat
1 Jerk
Use 90-100% body weight
Did first 10 rounds @ 135# (90%). Next 8 rounds @ 140# (93%). After time did 2 @150#.
20 burpees.

Friday - HSPU - was not able to do much, shoulder was feeling weak and painful. Not sure why.
5 Rounds
500m row
21 Dead lift 145#
18:52? Kept all rows < 2:00. Tough one. Legs got tired on DLs, had to switch method on rower to pulling fast instead of pulling strong.

Saturday - 20 minute AMRAP
30 sec Handstand hold
30 sec Squat hold
30 sec L Sit rings
30 sec Chin over bar
7.5 rounds - did 30 seconds on 10 seconds off to change places.
After wod stayed for Oly lifting class. Snatches and Squat cleans. Good times.

Sunday - Rest day.

Monday, December 09, 2013

I can almost taste the chocolate...

Monday - Skill work tabata pull ups. These go bad very quick, 6 first 2 rounds, then 4, then 2... Next was heavy wall balls, 10-12 every minute for 10 minutes. Used 25# wb and did 12 for first 5 rounds and last round.
1x50ft Bear Crawl
2x 50ft Farmers Walk
3x 50ft Sprint
10 KBS
10 Sit Ups
7 rounds plus 6 (through the runs). Used 55# kbs, actually got all kb swings unbroken. Bear crawl was the slowest movement.
50 burpees, plus a couple snatches very light.

Tuesday - run Frozen run. Low teens, felt like single digits, with a stiff cold wind from the w/nw. 5 miles @ 8:17 pace.

Wednesday - Headstand skill work. 5x2 back squat, 155, 185, 205, 225, 245# PR.
5 Rounds
15 OHS
50 DU
13:25 - 95#. Rounds 1-3 were good, almost unbroken round 1, round 3 did both unbroken. Round 4 came apart... only get 2-3 DU at a time. Round 5 same thing with more screaming.... ugh.
50 burpees

Thursday - Warmed up on rower, then 500m row for time. 1:40.9. PR.
Snatch work. Started as every minute 1 power snatch + 1 squat snatch. Really had a problem mentally doing the power snatch. Thommy pointed out I could catch it lower, just not below parallel. Made more sense. Finished with 1 squat snatch @ 85, 95, 105, 115, 125. Failed a number of times at 125, finally got it. If I hit with enough explosion, should be able to get a little more.
50 burpees

Friday - Run - 5.5 miles @ 8:30

Saturday - Clash of the Classes

Sunday - Will Run for Chocolate 15K. So cold it wasn't funny. Hands were painful. Avg 7:36 pace. Good chocolate. Went to Original Pancake House of breakfast! Pumpkin pancakes and BACON!

Monday, December 02, 2013

Quack, quack, quack

Monday - 5x3 OHS - 75, 95, 115, 135, 155# PR, felt like I could do more.
5 Hang Power Cleans 125#
10 TTB - did 20 ab mat sit ups
15 Box Jumps 24"
4 rounds even. Round 2 did 5 TTB and 15 sit ups, round 3 did 10 TTB, round 1 and 4 did 20 ab mat sit ups. Shoulder and between the ribs was hurting on TTB.  Cleans were not very pretty, not staying on heels.

Tuesday - Ran 6 miles @ 8:37. felt harder than it should have.

Wednesday - Pull ups - 7 rounds, 10 sec negative + strict (5, 4, 3, 2, 2, 1, 1). 5x3 back squat 135, 155, 185, 205, 225, 230# - 3RM PR.
EMOM 15 Minutes
5 push ups
5 C2B pull ups
Did strict instead of c2b, had to kip a couple near the end. Push ups were easy.
33 burpees

Thursday - planning rest day

Friday - 5x3 dead lift - 135, 185, 225, 255, 275. Failed 285. 275# 3rm PR
Row 800m -(2:59)
3 Rounds
12 Push Jerk
12 OHS
Used 95#. broke them up a lot, but don't remember exact count. 13:51

Saturday - Duck Hunting. Early, cold morning! Nothing much flying. Breaking ice sucks. Headed to watch the crossfit competition the rest of the day.

Sunday - Relax and do nothing. Shooting range in the afternoon.

Monday, November 25, 2013

Gobble gobble, turkey week

Monday - Skill - 2x Clean and Jerk EMOM. Worked up to 135#. Still working on pulling into the body. Couple of them felt really good, and elbows are coming around faster.
PARTNER WOD - team with Sam
8 DB Snatches
6 Box Jumps
2 Muscle Ups
50# db, 30" box, and 2 c2bar pullups + 2 ring dips. 14 rounds + 6
80 burpees

Tuesday - Skill 5x3 FS. 135, 155, 175, 185, 200# PR 3RM
500m Row (1:47)
50 Push Jerk 95#
50 Push Ups
50 Pull Ups
16:14 - Had to kip the pull ups, arms and especially shoulders were spent. Push jerks were slowest and hardest. Push ups were 10, 10, 5.... Pull ups were random, as were the push jerks.
75 burpees

Wednesday - Skill - Max HSPU
21 Dead lift
15 Cleans
9 Thrusters
15 Ring Dips
9 Pull ups

Thursday - Thanksgiving Day!
Run 400m
10 Pullups
20 Shoulder to Overhead 95#
30 KB Swings 45#
3 rounds + 400m run.
Second round of sto were bad, couple missed attempts, shoulders were smoked. All 3 rounds of pullups unbroken (kip) and first two rounds of kb unbroken.
Ran 2.25 miles before hand, 50 burpees and 20 ghd sit ups after.

Friday -
15 Cleans 115#
30 TTB
30 box jumps
30 DUs
15 Thrusters 95#
30 Pull ups
30 burpees
300 ft OHWL 45#
22:02 - Rough day. Every movement was rough, and slow. Clean form was not great, 5,5,5. TTB were ok, hands were sore, had to do singles for more than I wanted, even took a break to change the weights. 1 miss on the bjs, but not bad 10, 10, 10. DUs were not there, struggled to string any together, had to take a break just to finish. Thrusters were miserable, shoulders had no strength. Pull ups were x5s. The walking lunges were harder than expected, had to drop before reaching end of each leg.

Saturday - Started the morning with 8 mile run @ 8:36 pace. Nice easy start, good hills, figure 8 loop, picked up the pace at the end.
Now on to Oly lifting class.

Sunday -

Monday, November 18, 2013

Deer season wods

Monday - Skill Split Jerk 2RM - EMOM for 12-15 rounds. Started 65, 85, 105, 115, 125, 130, 135, 140, 145, 155# 2RM PR
15 Flip Squats
Used ab mat and 45# kb. The hspu were rough, 10 unbroken 1st round, 5 every other. KB flip squats were easy, should have used 53#. 13:13 time.
50 burpees

Tuesday - Skill 5x5 OHS - 95, 115, 135, 145, 155 - failed after 4reps. Right shoulder is spent.
Row 750
21 - 15 - 9
Burpee Box Jump overs 30"
Pull Ups
13:05 - kipping pull ups (these still hurt my back). Box jumps felt crazy dangerous! Wasn't sure legs could make it every time.
55 burpees

Wednesday - Run. Easy long run 9 mile @ 8:45 avg. Felt rough, legs are tired, cold out, just not motivated.

Thursday - Skill 5x5 Back Squat - 155, 175, 185, 205, 225x3, 220x5, 225x2. 220#=5RM PR.
2 Rounds
100 Air Squats
30 TTB
First round AS 2:08, then got 10 TTB. After that it was all down hill, only getting 2-5 at a time. Second round took minimal pause at top near 75, TTB were a mess. 10:45 final time.
40 burpees.

Friday - Skill - Power Snatch, from position 2, EMOM. Struggled with these today. First couple rounds were light 75, 95, 105... then the fails. Could not get under the bar, didn't feel right. Jeff said I was not pulling bar into my body, was drifting out too much. Really tried to get the bar pulled in. Was able to get 115 a couple times. Should have tried some heavier weight, but ran out of time.
AMRAP 10 min
5 Thrusters
5 Strict Pull ups
Used 95#. Thrusters were fairly easy. After 2 rounds, the pull ups had to be broken up, 3,2. Made 8 rounds + 4 thrusters. (Or 9 rounds+4) not sure.
Worked on snatch more after class + 100 burpees.
Guys breakfast at First Watch!

Saturday - Rough decision this morning, SUPER cold out. Almost talked myself out of running and went to gym for deadlifts..... but last minute, headed up to run with Jeff (WRC). We did 6.55 @ 8:32 pace. Kept it pretty easy and smooth. Cold, but felt good. Watch screwed up again, so no data.
Headed to Oly lifting after breakfast. Worked on snatch and clean and jerk. Still need to work on pulling into the body. Then HotPot and WF.

Sunday - Cold cold rest day.

Sunday, November 10, 2013

Now its getting COLD....

Monday - Skill 5 minutes double unders, 220.
18 DB Hang Squat Cleans 30#
18 Pull Ups
10 Power Cleans 95#
44:15. Pull ups were horrible. did not want to kip, but no way to get them strict. Kipping is a pain in the back.
25 burpees.

Tuesday - 5x5 Deadlift. 185, 205, 225, 235, 245.
3 Rounds
400m run
20 Wall balls
15 TTB
12:29. Hands were sore, made it hard to hold onto the bar. TTB are a big weakness, hate doing them 1 at a time. Did rnd 1 and 3 wallballs unbroken.

Wednesday - Feeling sluggish this morning, thought about making it a rest day. Did some ab work before breakfast. Then decided I needed to get a run in. Headed around town for an easy 5 before lunch. Legs didn't feel so good, very tired on last 1.5-2 miles. May have over dressed some, got pretty hot. Time to roll the legs.

Thursday -
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
22:08 - pullups were mostly strict, took almost 12 minutes. Push ups were 10, then 5s. Unbroken on situps and squats.
80 burpees. PostWod - 5x5 back squats, 135, 155, 175, 155, 135.

Friday - 5x5 Front Squat. 115, 135, 155, 175, 180# PR.
20ft Overhead BB Walking Lunges
10 Power Cleans
40ft Bear Crawl
20ft Front Rack BB Walking Lunges
10 Push Presses
40ft Bear Crawl
Used 75# (wanted to go 85 or 95, but glad I didn't). First set got 3 rounds plus a snatch. Second set 3 rounds plus 20ft lunges. The quads were smoked after the front squats, and hold the bar overhead was rough on the tired shoulders. Not bad, but almost wish it had been 10 minutes each set.
50 burpees.

Saturday - Started off with a 6 mile run with the WRC. Decent pace, 8:20 pace, with some sub 8s in the middle on the hills. After eating, headed to Oly lifting. Worked on snatch pull and clean and jerks. Not much weight, just form work. Ate at Hot Pot finally!

Sunday -

Monday, November 04, 2013

November rain ain't sweet

Monday - Prewod jump rope. Lame. Did the 1 minute challenge, got 73. Still lame.
*For Total Reps*
*1 Minute at each station (20 seconds rest)
5 Rounds
1)Burpee Box Overs 24"
2)25ft Sprint (each cone =1)
3)KBS 55#
4)Shoulder to Overhead 45#
Total was 1276, we lost by 200 reps. Pushed at every station, ~10 burpees each round, 17-20 sprints, 15-20 kb swings, 25-32 s2o.
Post class, 50 burpees.

Tuesday - 50 burpees pre class. Skill - Deadlift, work to 1RM. 135x5, 185x5, 225x3, 245x2, 275x1, 295x1, 300 failed. 295 new 1RM PR. So close to the 3 mark, got it off the ground, just not enough drive. In my head too much, 295 was fairly easy.
Muscle Ups (bar jumping)
Squat Snatch 95#
Snatches felt great. Wasn't stringing them together quickly, but felt form was good! Bar muscle ups were easier, 3 at a time before resting.
15 burpees post.

Wednesday - Nada.... had the internal argument between running, rowing, or resting. Hopefully made a good decision to rest today. Did some ab work, hoping the legs are ready to go in the morning.

Thursday - Skill - Front Squat. 5x135, 5x165, 3x185, 1x205, 225 - failed. 1x215! New PR.
30 Squat Clean and Jerks
7:13 - used 95#. Really focused on form, could have gone faster but would have been sloppy. These felt good, even the jerks.
Packet pickup for the cupcake run and ate at Mission Taco. Good duck tacos!

Friday - Skill - OHS. 5x95, 3x115, 2x135, 2x145, 1x155, 1x165... thought it was a pr, but nope. Had numbers screwed up. Already did 165x2 last week....
30 Power Snatches
Used 95#, first 5 unbroken. 4:00 time, can definitely go faster.
50 burpees

Saturday - Cupcake Run! Had a great run, Wy was slow as molasses eating though! WTF? HA! He went through his standard 1 mile crabby session, so I left him behind for a bit. Switched to the big 5 min cupcakes for the last 3 stops. Waited for him just before the 4th stop, much faster eating at the last 2 stops. And he full on sprinted to the finish FAST! Everything I could do to keep up. Actually had some really good finish times.
Then we both did the obstacle course races. 5K and 10 obstacles for me. Three of us in the lead pack till the second stop, then we left one behind. Mad it under the cargo nets quick, then the lawn ornament run up the hill. Next was the spin, which landed on "25 jumping jacks OR spin again". So I did the JJs, and the girl said now I had to spin again. Got to do 25 more JJs, while 1st place took off. Tracked him down during the run in time for the keg carry. Over the crooked balance beam carrying the kegs, then ran up the hill to go around the hay bales. One guy yells that I dont need to carry the kegs, so I drop em.... make it to the hay bales, and the other guy yell that I need the kegs. So I have to run back and get them and headed back down the hill and over the beams again. The girl at the bottom said I didn't need to do the beams back down... I didn't believe her.
Had to play catch up AGAIN. Stayed within 20 yards of him from then on. Had to do some hay bail hurdles, shoot a basket, remove 4 six packs of bottles and re pack them, scale 3 walls, traverse a rope between 2 trees, jump up in 2 buses and run through, then scale a cargo net over the bus. Finished off with monkey bars. The rungs spun, and the guy in first didn't handle it well. He dropped twice and basically skipped the end. I made it across and pushed him to keep going hard to the finish. Probably could have just sprinted around him, but for what ever reason, decided to just follow him in to the finish. Great time!
Wy had a GREAT run as well, starting in maybe 5th, he passed into second after the cargo crawl and lawn ornaments. Just him and first through the rest of the race. Finished by making his basket in 1 shot and ran strong to the finish, seconds behind first place. Great day of running!
Went to Mission Taco again for lunch. Duck tacos are addictive.

Sunday - Went for an easy 6 miler in the morning. Then Elvis at the Symphony! Went to Sweet Tomatoes after the symphony... and ate WAY too much.

Monday, October 28, 2013

Halloween week

Monday - PreWod - Turkish Getups - 2@35#, 6@40#. Then Back Squat, 6x2. 155, 185, 205, 215, 220, 225# - new PR
10 DB Snatches - 50#
200 Meter Run
PostWod deadlifts - 2@225, 2@245, 2@245.

Tuesday - 5x75ft farmers carry 70# kbs. Deadlifts - 5x2, 245#, 265#, 275# fail, 265#, 270# PR. Still feel like I could get 275. Another day.
150 WallBalls
9:37 - did 15s through 90, then 5 sets 10, 2 sets 5. Could have pushed harder, but wanted to go steady.

Wednesday - Long run. Winged it and ran through town. Ended up just short of 12 miles @ 8:56 pace. Legs felt great except for some hip and knee pain around mile 8. Weather was AWESOME!

Halloween - Front squats 5x2. 135#, 155#, 165#, 175#, 185#
12 Push Jerk
Used 85#, easy for first round, got more difficult pretty quick. Wasn't horrible, just had to break up in 5 and 6's. 9:13 time. Rolled out, hips are still pretty sore from the run.

Friday - PreWod - double kb front squats, 5x10 35# rnd 1, 40# 2-5. OHS 5x2rep. 125#, 135#, 145#, 155#, 165# 2RM PR. Failed at 145 and 155 first try, reset and got both 2nd try.
50 Power Cleans
40 Back Squats
30 Power Cleans
20 Front Squats
10 Power Cleans
95#, 17:18. Steady push, probably rested too long. Really worried about form on cleans, every drop had to reset feet, and go through full prep, then lift. Oi.

Saturday - AWESOME time with Wyatt at the Brommelsiek 5 mile trail run. We had so much fun, and Wy still placed 3rd in his age group. Ran with the WRC before the trail run, got in an easy 6.  G came to visit, so there was drinking and pizza for dinner. Shiner cheer, 2 bottles of wine and Saki... .headache city.

Sunday - Took the dogs for a ruck, just under 3 miles. Legs were actually pretty tired, but have a feeling it was from all of the drinking sat night.

Monday, October 21, 2013

Damn its getting COLD

Monday - PreWod. 5x10 double kbs 35#. OHS, 5x3 every 3 min. 145# 3RM. These felt good, feel like I should be able to get more weight.
2200 Row - 8:38 = 1:57 avg 500
22 HSPU + 22 PU
44 TTB
22 min. TTB went to crap. Mostly did K2E, or close to the bar as possible. Don't feel like I get anything out of it by doing a large swing and singles.

Tuesday - Freezing temps this morning! Ran through town, just by feel. Did 6.75 miles @ 8:13 pace. Felt good, pushed on random hills.

Wednesday - PreWod - 5x12 Russian KB swings 62#. Then 5x3 Back squat, work to 3rm = 205#. Added 1 @ 225#
Squat Isabelle
30 Squat Snatch
Used 95#, should have gone heavier. 9:43 time. Worked on extras after using 115#. Failed multiple attempts at 125#... should be able to get that weight... disappointed.
Post Wod - Bench, 10@95#, 8@115#, 5@135#

Thursday - Windy cold run this morning. 7 miles @ 8:14 pace. Really thought it would be slower, but did some random surges, especially in the windy sections. Pushed up some hills too. Guess I need to slow down the easy runs more...

Friday - PreWod - Front squat 5x3 145#, 165#, 175#, 185#, last round 185x1. Much better depth on the squats today!
Deadlifts 185#
Overhead Squats 95#
10:53 - OHS felt good, but only made 7 each round before dropping. Even broke up the dead lifts.
PostWod - Added some deadlifts, 5@225, 5@235#

Saturday -

Sunday -

Monday, October 14, 2013

So much drama in the WRC

Monday - PreWod - 50ft kb farmers walk 70# + 4 burpees. 6 rounds.
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk
Started with 115#. Movements felt great. Did 21 rounds in just over 10 minutes. So switched to 135#. Got another 9 rounds for 30 total. Added 1 more after time limit. Should have used 155 the whole time and got fewer rounds, but form really felt good at that weight.

Tuesday - Run. Easy warm up then pushed pace for rest of the loop. Rested 2 min then pushed 1 on, .5 easy, .5 on. Then cool down. Average 8 min pace, had 7:20 pace for most of the pushes.

Wednesday - PreWod - 5x12 KB goblet squats @62#
5x5 OHS. Started at 95#, 115#, 125#, 135#, 140# - PR max.
Double Unders
Sit Ups
7:58 - Dubs slowed way down, 5-10 at a time.

Thursday - Easy run, 7 miles in town and back. 7.12mi 1:00:44, garmin fucked up again and not recording the workout.  8:31 pace, need to back off a little more. Would love to see finishing pace.

Friday - PreWod 5x5 max deadlift. Made it to 255# for 5 reps, failed 265# after 3.
Power Cleans
Ring Dips
115# - Cleans started good, but form started to go quick. Should have slowed down or dropped some weight. Ended every round going to 1 at a time and dropping the bar. 9:55 time.

Saturday - Wild in the Woods - Indian Camp Creek. Had a great time on this run. Saw some old friends, enjoyed the run, felt good and finished hard. Hips are a little sore, might have pushed a little hard, but soo nice to be back in the woods!

Sunday - Total rest day! Legs were heavy.

Monday, October 07, 2013


Monday - PreWod - 35# Turkish get ups, 5 each side. 10 rounds 25# wall balls, 8-10 each round.
4 Rounds
30 back squats
7 c2b pull ups
Used 95# rounds 1-3, finished with 115# round 4. 15:45

Tuesday - Good run. Should have gone easier, but felt good. 6.3 miles @ 8:18 pace.

Wednesday - PreWod, 4x15 kb swings @40#
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Jerks
5 Back Squats
Used 95#. Got 15 rounds + 4 deadlifts. Front squats hurt the most, and really killed me on the push jerks. First 2 rounds unbroken, about 1:30 work, 30 sec rest. Had a couple more sets unbroken, but ended up going with DL+ 4 PC, then 1 PC + the rest. Giving the arms that extra break was needed, allowed me to push from the FS to the PJ, then just make it into the BS.
PostWod - 2x20 GHD situps.

Thursday - A decent run. Had planned to do an easy warm up then 1 mile on/off. Warmed up for 1.5, then started picking the pace up. Didn't hold for the whole mile, so just did surges, maybe half mile on/off. 8:16 overall.

Friday - PreWod, skill work on KB snatch. Then skill work on HSPU.
Went with 205# to keep it moving easier. 10:12 time, hspu were the slow down. DLs felt good.
PostWOD - DL - 5@225#, 1@275#, 1@275#. 2x20 GHD sit ups.

Saturday -

Sunday -

Monday, September 30, 2013

Goodbye September, hello Falltober.

Monday - PreWod - 6x10 KB swing, 2 @55#, 2@62#, 1@70#, 1@88#. Then 5x2 deadlift, working to 2RM. Started 225#, 245#, 265#. 275#, failed 285#.
100 Meter Run
12 Front Squats 75#
6 rounds plus 4 squats.
PostWod - 400m walk w/75#bar back rack. 2x5 box jump 30", 2x20 back ext + ab ext.

Tuesday - Run day, did not have a good plan, and run was not very good. Legs were tired, didn't feel great. Did 7 miles @8:30 pace. Miles 2 and 3 were around 7:30s, everything else was high 8-9. Had some surges, but wasn't able to hold a fast pace for long, so tempo run was junk.

Wednesday - Should have skipped today, just did not have energy to spend. PreWod - double KB swings, 6x10@35#. Then 5x2 OHS. worked up to 135#
Push Jerk
Started with 105#, but dropped to 95# quick. Back of right shoulder was not feeling good, and whole body was just drained. 11 or 13 minutes...

Thursday - Rest, rest rest. Body needed it. Walked the dogs in the hood for short.

Friday - PreWod - double kb overhead walks, 40#.
*E:90 SEC*
50ft Sled Push - Started with 70# added, halfway added 15#. Kept it light to work leg speed.
PostWod did banded leg swings.

Saturday - Bourbon Lodge with Y! Had a blast relaxing on the lake fishing, good lunch of mashed potatoes and mystery stewed meat. The shot some skeet and headed out for more fishing. Great day.

Sunday - Mo Cowbell Half marathon. More sore than I expected to be. Kept a 9 min pace, nice and easy until the last half mile. Started some left knee pain around mile 8? Almost would have rather picked up the pace there and just gotten done. I think holding the pace back changes my form. Either way, the hips start to burn 5 miles in, which leads to them feeling weak. Have to think this leads to a change in how I run, which would affect everything else. Had Dr L do some work on it after the race, but should have spent more time walking around to let the legs relax. Definitely tightened up as the day went on, and didn't get to roll out until late that night.

Monday, September 23, 2013

Pancakes! Waffles! Carbs, oh My!

Monday - PreWod - Max rep ring dips = 14. Then double tabata hollow body rocks and wall climbs. Only did 2 wall climbs per set.
*6 Pistols Alternating Legs
40 Front Squats
*Anytime the bar drops complete 6 pistols
Used 135# - Did 10, 10, 8, 6, 6. Pistols were easy... front squats were not going well. And cleaning the bar up was miserable.
PostWod - worked on cleans with 115#, and then 65#. Need to use a wider grip. Then 2x5 front squat 155#.

Tuesday - Run - 1 mile warm up then 1.5 mile fast tempo. Recover for 1 mile then 1 mile fast tempo. Recover .5, then .5 tempo. Finished with easy mile plus 2 x 30 lunges + 20 push ups.

Wednesday - ProWod - Ring pushups - 20 max. Yoke carry x 4, ended at 210# added = 395# total.
20 Wall Balls 25#
15 KBS 62#
11:10 - these were draining... very hard to keep going. First set of wb unbroken, then 10 on kb. Had to break up in 5s from there out (a couple sets were 7 or 8).
Post Wod - Deadlift, 5@135, 5#135, 5@185, 5@215, 5@235, 5@235, 10@185.

Thursday - Run. 8 miles easy @ 8:40. 2x 30 lunges, 20 pushups

Friday - PreWod - Ring push ups, 10 rounds 10sec on/10 sec off. 44 total. Practiced different styles of rope climbs, no feet, L sit, both wraps.
Back Squats
5x3 E2M - 185#. After 5 sets, did 2@205#, 1 @ 235#, new PR.

*Cash Out*
3 Rounds
Max Handstand Push Ups
Max Double Unders
4, 33. 3, 15. 4, 20.

Saturday - Race to Cure Lymphoma (Now called the Flat as a Pancake run). Doing the 5K with Y, then the 10K solo. Easy pace with mom on the 5K, Y dropped behind, then took off after 1.5. 10K pushed to keep a 7:20-7:30 pace, just trying to keep up with another guy, he dropped at 3.5, then started picking others off. Felt pretty good, but was a definite struggle for the last half mile or more. Ate and drank like crap for the rest of the day.... fail.

Sunday - Took the dogs on a ruck, maybe 4 miles or so. Tried to control the eating today, but appetite got away, plus Fritzs after Outback... no chance.

Monday, September 16, 2013

Mid September

Monday - PreWod - Skill 10x10 sec ring row holds. 5 rounds 10 HSPU + 200m run.
EMOM 12 Minutes
5 Thrusters
5 Ball Slams
95# and 40# ball. After round 5 had to just do front squats, thruster was not happening. Added a couple thrusters each round, and all last round. This was a tough one.

Tuesday - Run day. Tried to fartlek some, as well as go for a faster pace. Not so happy, 8:26 overall for 8 miles. Only 3 miles worth in the 7's, and not very low 7.

Wednesday - PreWod - 10x10 ring rows
5x5 E3M
Power Snatches
Started with 105#, but not feeling good about the snatches. Switched to working on pulls, and trying to get the bar to the pocket. Dropped to 95# and continued working on form, with 1 or 2 snatches. Finished with about 5 squat snatches at both weights.
PostWod - Tabata pistols = 56.

Thursday - Easy run, 6 miles @8:40 pace. Did some wall jumps half way.

Friday - PreWod 5x10 ring push ups.
WOD *Alternating Movements*
Wall Balls 20#
17:03 - Felt good on wallballs, 20, then all 10s. Knees to elbows were 5s with a couple singles mixed in.
PostWod - Deadlift - 5@135#, 5@185#, 5@205#, 5@225#, 5@225#

Saturday - The Great Pi Race 5K.... Pie, then winery! Then headed to CoMo for Justins birthday dinner surprise!

Sunday - Easy walk with the dogs and Lori.

Monday, September 09, 2013

Week of Tough Mudder

Monday - 5 mile run in the sub. Added some surges on the hills, then 2 hard hill repeats at the end. 8:15 avg.

Tuesday - Only ran 4 miles. Stopped after 2 and did some sprints and broad jumps. Wasn't a great run, felt pretty tired the rest of the day.

Wednesday - Still pretty fatigued today. PreWod, tabata ring holds. Then 10 rounds 30 sec kb swings + 1 min rest. Used 40/45#, 148 total.
75ft Farmer Walk
20 Air Squats
75ft Farmer Walk
400 Run
Used 53# kb. 4:19 first part, 6:14 overall.

Thursday - PreWod skill, 2x ring pull ups
5x5 E3M
Deadlifts - 225, 225, 225, 235, 245#

*Cash Out*
*Start w/3 Wall climbs THEN...
50 Gymnastics Push Ups
*Anytime you break in your push up 3 more wall climbs
6:14 - started without shoes after dead lifts, but had to run get them, so got an extra min rest, still brutal.
did 25, 11, 10, 4.

Friday - Felt better yesterday, but pretty tired this morning, so skipped the run. Took the dogs for a 3+ mile ruck instead.

Saturday - Tough Mudder! Knee cap pain... not a good sign for running this fall.

Sunday - Recovery. 2.5 mile ruck with the dogs in the morning. Then another 2 or so ruck before dinner.

Monday, September 02, 2013

Memorial Week DeLoad

Monday - Memorial day WOD.  Ran 4 miles up to the gym, then...
HotShot 19
with Partner
6 Rounds:
30 Squats (15 each)
115 # Power clean, 19 reps (10 each)
7 Strict Pull-ups (4 each)
Run 400 meters
27 something. Really pushed the run. Felt great on the cleans and pullups were easy. Could have gone heavier, but really was a good steady workout.

Tuesday - PreWod tabata ring holds.
FOR TIME: (0-10 Minutes)
18 Thrusters
200 Run
12 Thrusters
200 Run
6 Thrusters
200 Run

10-13 Minutes

13-16 Minutes
Max rep of Box Muscle ups
Finished the first wod in 5:48, using 75#. Plenty of rest time.... Used 20" box and med bar, able to do 2 then rest. Made 11, could not get that last one in time.
PostWod did 4 rope climbs casually....

Wednesday - PreWod 5x10 tuck ups, 5x20 sec hand stand holds, and work on hand stand walk
PARTNER WOD 14 Minutes
*20 seconds of partner 1 working while partner 2 rest, then switch partners.

Yoke walk for distance 4x45# (180#added)
REST 1 minute
Back Squat for reps 115#
REST 1 minute
Push ups for reps
60 ft length each set, 240 ft total (it was heavy.) Squats were light! got 10 each set. Totally screwed up the pushups, did all 4 rounds of tabata instead of switching partners each round. 46 total (20, 12, 8, 6). Could have done more with the prescribed rest...
PostWod - did squats - 5@135#, 5@155#, 3@185#, 3@205#

Thursday - Rucked with the dogs 3.5 miles, picked up the pace second lap. Going to FF social run tonight planning on 5 miles.

Friday - PreWod skill, 20 sec top of ring hold+10 sec bottom of rings, 30 sec rest x 6. Then 5 x 30 sec right foot pistol+30 sec left foot pistols, 1 min rest. Got 7 each leg, each round.
Front Squats
*Start at 40%(should be at 1RM at 10 Minutes)

150ft Farmers Walk 70# kb
300ft Sprint
Started at 75#, worked up to 205# but failed, dropped to 200# and failed. Got 195# 2 times. 4:24 on the cash out.

Saturday - Did 5 miles, 2 loops to compare. 8:40 avg. Then took Wy to Creve Couer lake. Rode a 5 mile lap while grandma did a 5k, then rode out to the Katy and back, about 10 miles more. Headed out to the Art fair (ate a ton of bacon!) Then after diner did another 5 mile loop of the lake.

Sunday - Rest day! Took the dogs for a ruck in the rain. Wy and grandma ran a 5k on Katy.

Monday, August 26, 2013

A Trail Runner's Blog: Touching the Sky at the 2013 Pikes Peak Marathon

A Trail Runner's Blog: Touching the Sky at the 2013 Pikes Peak Marathon: “Acting funny, and I don’t know why  Excuse me while I kiss the sky”   - Jimi Hendrix, Purple Haze  Last Saturday, I had the great p...

Week of Ironkids Nationals

Monday - Woke up with no energy, thought it was best to skip xfit. Took the dogs for a walk, no ruck, but did 3-4 miles. Then took wy for speed work at the track before dinner and did 2 + miles easy. Hopefully wake up with more energy.

Tuesday - PreWod - Tabata handstand holds. These are much easier back to the wall, than trying to cartwheel up and face the wall. Then 2x600 m run. 1:47 and 1:52.
P1- 50ft Sled Push (2x45#) while...
P2- 200 Meter Run
*SWITCH(wait for partner to finish before moving on)
P1- 50ft Yoke (4x25) Carry while...
P2- Holds 45# Bumper Overhead
Teamed with Sam, no clue how many rounds we did, maybe 6. The sprints were miserable, hard to move the legs. Just kept steady pushing on this one.

Wednesday - PreWod - emom 5 minutes 7 box jumps, 15-20 double unders.
10 MINUTES EMOM *Alternating Movements
5 Overhead Squats @ 95#
5 Split Jerks @ 95#
*MAX REPS on last set
Max set = 10 OHS, 8 SJ.
Post Wod = 5x5 deadlift 185#

Thursday - PreWod - 5x30 sec handstand holds, attempt to touch shoulders. 5x8 single arm kb snatch.
3 Squat Cleans 145#
6 Burpee/Tuck Jump
9 Ring Dips
9:28 - This really sucked. Hard to keep pushing. Wanted to go heavier on the squat cleans, but didn't have much more in me. Ring dips were really sub par, need to work.
PostWod - 2x5 skin the cat, 2x20 GHD back ext, sit ups.

Friday - PreWod - EMOM 5 strict+ 3 kipping Pull ups. Skin the cat
EMOM 10!-1!
Wall Balls 20#
Ball Slams 40#
PostWod - 25 ball slams for time.

Saturday - IRONKIDS NATIONALS! Wy did great! Much better on the swim. 15.9 avg on the bike is good (but seemed to be coasting a lot).  7:49 mile, he was talking with another kid for half of it, probably could have gone faster if not.

Sunday - Inspired by Wys triathlon performance, decided to get out on the bike for a ride. Did 48 miles out to Old Monroe and beck through St Paul area. Legs were spent, but still did Hancock hill, and seemed easier than I remember.

Monday, August 19, 2013

Get my feet running

Monday - Skill work on ring stretch outs and max GHD hip ext hold.
5 Deadlifts @ 225#
5 Thrusters @ 75# - right side lat having sharp pain, went light. did front sq + push press on some rounds.
*MAX REPS on last rounds 10 and 10.
PostWOD - 4x 5 rounds - 5 weighted pull ups, 85# push press.

Tuesday - PreWod - 5x45 sec wall sits, 15sec rest.
ROW: 1,000m
RUN: 400m
KBS - 62#
CL&J - 135# jerks - 75#
Pushed good on the row, kept great pace first 500, fatigued hard last 200, pace dropped to 1:55ish. Still finished sub 4min. Run started very slow, but managed to pick it up and push hard to the end. Kb was a bit heavy, so had to break them up more than desired. Cleans were.... cleans. Some felt great, some were crap!
Post wod did some clean pull practice, only to the knee, trying to lift chest at same rate as legs. Also some box jumps. Would love to be able to rebound some 30" jumps....

Wednesday - Went running at Big River run. Did 3 miles with Wy then another 2 by myself.

Thursday - 1200m row warm up. Then 4 x 5 ring dips + 7 push ups. Snatch work.
10 Minutes EMOM *Alternating Movements
5 Power Snatches @ 75#
5 Back Press @ 75#
Really trying to work on form. Couple felt like I was pulling right and hitting the hips good... only a couple.

Friday - Did skill work on head stand kipping to the wall. Odd movements, not sure they translate to better hspu. PreWod - kb front squats, 1 min on, 30 sec rest, 6 rounds. Had trouble getting the 53s up to the shoulder, so went with 45#. Did 69 total reps, 10 rounds 1-3, then 12, 13, 14.
p1-200 Meter Run
p2-200 meter Run
p2-250 Meter Row
p1-250 Meter Row
p1-10 Burpees
p2-10 Burpees
p2-10 TTB
p1-10 TTB
p1-10 Burppes
p2-10 Burpees
p2- 250 Meter Row
p1- 250 Meter Row
p1- 200 Meter Run
p2- 200 Meter Run
9:42 - Partner with Sam, we kept great pace, until the TTB, just could not string them together. Had 4 or 5 missed reps trying to get 2 in a row. Final sprint against Josh was tough!
PostWod - 5,5,3,3,1,1 - supposed to be 70%, 80%, 85%, 87%, 90%, 85%. Started failing at 87%x3. Only able to muster 1 rep each round @ 190# and 195#. Pretty sure this means my 1rm has dropped.

Saturday - Went for an 8+ mile run through town early. Then took wy for a ride before lunch.

Sunday - Took the dogs for a ruck with wy, only 2 miles or so.

Monday, August 12, 2013

Monday - Warmup 1 mile run + 500m row. PreWod 6 x 4 burpees + 6 pull ups.
1 Rep every 90 sec
95#, 105#, 115#, 125#, 135#, 145#, 155#, 165# - failed 2 times, 1 good. Tried 3 more fails. Cleans started out feeling great! But at 145 they got pretty ugly. Wasnt getting elbows through.
PostWod - 2x10 ghd sit ups, 2x20 ghd back ext. Legs felt pretty tired today, may need to add another rest day.

Tuesday - jump rope skill, attempting fast running singles in 1 minute. Got 65. Then 20sec head stands x5.
Sprint Chipper WOD
21 med ball ghd sit ups 16#
sprint 75 feet
15 snatches 95#
sprint 75 feet
9 wall burpees
sprint 75 feet
5:53. Should have used 20# med ball. Really feeling it in the shoulders and wrist, so had to go light on snatch. Still had to break them up also. wall burpees were kind of fun!
Post - deadlift 3x12 125#. Then ran 3 miles.

Wednesday - max double unders... a pathetic 21. Then did 7 sets 10 sec negative pull ups.
SQUAT CLEANS - Find 7 Rep Max
Did 125# pretty easy, but failed at 135# due to fatigue. Got really tired after 3 and the form went so the bar was not coming up like it should. Did 125 again easy, so curious if I could do 135 a little fresher.
PostWod - 5x5 push press + pull ups.

Thursday - RUN managed just over 7 miles @ 8:15 pace. Felt some pain in the abs and some discomfort in right hip. Not very uplifting.

Friday - muscle ups practice and 5 rounds 6 plyo push ups + 10 jump lunges
emom for 10 minutes alternating movements
5 front squats @ 145#
5 push jerks @ 95#
Experiencing some pain in right lat on push press. Thought I was doing more on the front squat, no wonder they felt good. Last round did 8 of each. Added a round of 3 front squats at 165.
PostWod Fun - 4x5 Floor press @ 135#. 2x 20 GHD back ext + 20 GHD sit ups. Then 88# KB hold for time = 48 seconds.

Saturday - Rode with Wy at Quail Ridge. Took the mtn bike, and actually got winded keeping up with him on the hills. Did 12-14 miles. Good times.

Sunday - Ran 10 miles. Legs are spent. Ab is pretty sore. Need to figure this out....

Sunday, August 04, 2013

Back to the grind....

Monday - No skill work, just a quick warmup, 800m row, 400m run, planks.
2.1 Mile Run
100 Meter Tire Flip
600 Meter Bumber Plate Carry 45#
75 Meter Sled Drag 135#
33:10ish. Did great on the run, but the tire was almost too much. Plate carry was uncomfortable and couldn't run with it, so just fast walk. The sled pull was tough, and pretty sure we did 50 out, 50 back which = 100m.
Post wod did 3 or 4 sets of light but deep squats and some cleans... until I crushed my windpipe and called it a day.

Tuesday - Max height box jumps. Oi, these get in my head. Made it to around 38-40", should have been able to go higher.
EMOM 10 Minutes*Alternating Movements
5 Back Squats @155-165#
5 Push Presses @75-95#
Started doing strict press, not sure why. Finally figured out it was push press and moved up to 95#. Squats felt pretty good, although Thommy said I was not going deep enough. Need to work on that. Last round did 8 squats, 6 press.
Post wod did 3 squats @ 185, then 1 @ 215. Failed at 225#. Switched to dead lift @ 185#, did 4x5, last 2 or 3 rounds used 15# plates for deficit dead lifts.

Wednesday - rope climb, legless. Barely making it to the top. Coming down is hard on the shoulders.
4 Rounds
50 Yard Sprints *Sprint Around 4 Obstacles
Fastest time was 12.1, slowest was 13.2.
PostWod - 5x5 135# bench press.

Thursday -Skill work on bridges and GHD situps.
Chest-to-Bar Pull-Up
Box Jump 30"
GHD Sit-Ups
11:59 - middle rounds, the c2bar were dropped for just pull ups. Wish I had done regular strict instead.
Post wod - 4x5 seated behind the neck press. 45, 65, 65, 75

Friday - Skill work/warmup was 5x10 double KB swings 35#
27 Thrusters
4 Rope Climbs
21 Thrusters
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb
14:48 - Used 85# for thrusters, started sets of 10, then moved to 5. Last round all 9 unbroken. Had to use feet on the rope climbs, but made it.
PostWod - 5x5 deadlift 205#

Saturday - UCity Scorcher 4 mile run. Ran a little harder than I wanted, didn't have much at the end.
WOD For Time:
20 Front Squats 135#
30 Box Jumps 30"
40 KBS 55#
50 Wall Balls 20#
10:15. Felt pretty good. Did a couple push jerks @ 135# after.

Sunday -
Rest Day

Saturday, August 03, 2013


Monday - Started the morning off at Cave of the Winds. Did the walking tour and the wind walker rope course. Didn't make it all the way out to the section over the cliff, started raining and needed to get some lunch. Went in to Manitou Springs and had lunch at the Stagecoach. Wasn't the best, my trout was ok, everyone elses was bad. Walked around Manitou for a bit and hit the penny arcade. Even had time for a quick wine tasting and bought a couple bottles of Colorado wine from Dvine Wine. Headed to Garden of the Gods from there. It was beautiful. Took the walking tour, then went for a great hike on the way back to the car. Had Ted's Montana Grill for dinner. This was the best meal so far! The bison chili was perfect... spicy, meaty, and tasty! Also had a salmon salad and a Laughing Lab ale! Topped off the night with SummerSweet frozen yogurt! Yum!

Tuesday - Tried to do a short double under session with some push ups mixed in, dubs were not great, mainly singles. We headed out to hike Red Rock Canyon on a fairly challenging trail. Some good elevation and incline. Had a lot of fun, wish we could have gone a little farther. Went to SooperSalad for an all-you-can-eat lunch.... wasn't great, and shouldn't have eaten as much as I did.
Olympic Training Center was up next! Awesome and inspiring! Wish we had seen some athletes training, but the facilities were impressive. Had fun goofing with Wy on the rower and bike. Finished the night by going to the Manitou Cliff Dwellings. Some interesting homes built in the rock, they must have been short though! Switched hotels, so checked in and did the free happy hour drinks and snacks for dinner. Colorado Native was a good beer!

Wednesday - Got an early start off to the bike shop for Pikes Peak! Rode the cog train up to the top. Great scenery on the way up, and crazy view at the top. Had some of the famous donuts, the plain were good, the fudge covered were excellent! It was pretty chilly at the top, so we bundled up, jumped on the bikes and started down the mountain! It was a BLAST! Plenty of stops for pics, and to strip off clothing. Once we made it to the bottom, we had lunch at Wines of Colorado. The lunch was junk, but couldn't pass up another wine sampling and 2 more bottles! I think this was everyones favorite experience on the trip!
After a little down time in the hotel, I had to tackle the Manitou Incline trail. Lori dropped me off near the cog train and I walked to the start of the trail. INTENSE. That was 36 minutes of some TOUGH stairs. The angle of incline was insane. Some of the steps were close, some were spaced pretty far apart, some were covered in loose rock, some were angled wierd... it was challenging, but sooo worth it. The run back down the trail was exhilarating. Had to stop a couple times to snap a pic, but really enjoyed the run (even the pain in the quads!)
Went back to Ted's Montana Grill for another great dinner. Had a bison burger and some Laughing Lab beer sooo good!

Thursday - Did a great morning hike on Burr trail. Definitely a challenging hike up hill. We made it up to the cutoff of Incline trail. Took about 2 hours to make it up (we did take a lot of breaks.) From there Wy wanted to run back down...soooo, we made it down in under 15 minutes! He did great bouncing from rock to rock, really enjoyed trail running behind him! Decided on some local NY style pizza at Borrelli Brothers. Had a personal gluten free pie with green chili and chicken. Plus had Wys cheese slice, a salad and some garlic knots. Some good pizza. Headed back to the hotel for a bit to rest, but not for long. Had to get one last hike in at Garden of the Gods. Super fun hike on Siameese Twins trail, which a local told us was a very challenging trail and rarely done by 'out of towners'. Personally, some of the other trails we did were much harder, but eh. Went back to the hotel for dinner at the Polo Club. Had the seared bass, some more Colorado Native... and finished off with chocolate cheesecake! Great end to the vacation.

Friday - The long drive home. Stopped for lunch in Hays, KS again, but went to Carlos O'Kelly for mexican. Had the fish and shrimp enchiladas, and enjoyed them. Not terrific, a little too covered in cheese. Finished the drive home and already miss Colorado.

Saturday - Hero WOD - Small
Three Rounds:
Row 1000 Meters
50 Burpees
50 Box Jumps
Run 800 Meters
51:36 - This was an endurance test, and just had to keep pushing and try to limit the time in breaks.

Sunday - AbSoLuteLy Nothing!

Monday, July 22, 2013

Almost vacation week

Monday - PreWod - 5x5 balistic pull ups. Then Tabata double unders and Ring L sits (actually tucks.)
EMOM 10 Minutes *Alternating Movements
10 Deadlifts @ 155#
10 Thrusters @ 75#
Last round - 16 deadlifts, 12 thrusters
PostWod - 5x dead lift - 165, 185, 195, 225, finished 2x245

Tuesday - PreWod - 10-12 double KB swings 40# emom for 10 min
10 Minutes *Every :30 Complete
150ft Sprints
4 Burpees
PostWOD - 5x5 - weighted vest ring dips and pull ups

Wednesday - PreWOD - 4x7 balistic push ups - 45# plate, 45+15, 45+15+10. Then Tabata hand stand hold (nose to wall) and hollow body rocks.
EMOM 10 Minutes *Alternating Movements
10 Front Squats 105# - should have done 110
10 Push Jerk 95#
*Max reps on last set = 11, 11.
PostWOD - Front squats - 6@125#, 5@145#, 4@165#, 3@170#, 2@175#

Thursday -PreWod - jumping over hurdles. TTB work.
5 min - EMOM
3 Thrusters 105#
Max Double Unders = 110
PostWOD - 5x5 Back Squat 165#

Friday - Partner Row 10 min 250m each - Sam and I - 2550m total
Galt Games WOD
9 - 7 - 5
kbs 62#
Hang Squat Clean 115#
9 - 7 - 5
box jump overs 30"
hand release push ups
7:41 - felt strong on everything. Could have gone heavier on squat cleans. Did a couple 135# after wod.

Saturday - Vacation Starts Now! Long drive ahead... Stopped in Hays, KS for lunch at Montana Mikes, had some decent bacon wrapped shrimp, the rest was overpriced. Went to Salt Grass and had steak for dinner, not bad, but not great.

Sunday - Got up early and went for an easy 3 mile run. After breakfast we visited the Air Force Academy. Did some walking to see the chapel and some other sights, plus took a nice walk on one of the short trails. Then we drove into Old Colorado City and grabbed some greek for lunch. Great salad with some awesome shrimp! Went to the chocolate factory and then the Colorado Creamery for ice cream after! Finished the night off at the Seven Falls. Walked up both sets of stairs, 180 and 224!

Monday, July 15, 2013

Mid summers night dream

Monday - PreWod - 20 seated box jumps with dumb bells. Did 5 each with 30, 35, 40 and 45#. Then X rounds of 250m rows at full effort. Tried to get them all in 50 seconds. Last couple definitely drifted.
10 Minute AMRAP
10 Ring Push Ups
7 rounds + 5 push ups.

PostWOD - 3 sets of 2 rep- Clean Pull + Squat Clean. 115#

Tuesday -
50 Thrusters
40 OHS
30 Front Squats
20 Power Cleans
10 Power Snatches
PostWod - 3x10 back rows 40#

Wednesday - Easy run, 3.5 miles @ 8:48. Another 2.5 easy with Wyatt in the evening.

Thursday - PreWod skill work on each movement.
4 Rounds *1 Minutes At Each Station
Muscle Ups - 1, 5, 5, 6
Pistols - 14, 15, 15, 16
Push Ups - 30, 24, 25, 25
Burpees - 15, 14, 14, 15
*1 Minutes Rest After Each Round
242 total reps. Broke the box first round in frustration. Could not get over bar, kept failing.
PostWOD - 5 rounds deadlift - 135#, 165#, 185#, 205#, 205#
4 rounds push press - 45, 45, 65, 65#

Friday - PreWOD - Strict pull ups. 5x each grip (reg, chin, mix1, mix2, wide, narrow) + max attempts with weighted vest =3
EMOM 10 Minutes
*Alternating Movements
10 Overhead Squats 85#
10 Split Jerks 85#
Fell behind after round 1, had started with 95# but dropped it. Finished extra set after time @ 95#
PostWOD - 5 x 10 62# kb swings (not full height) + 3 rounds DU 34, 36, 24

Saturday - MightyMax Triathlon. Better swim, fell on the bike, need to work skill. Decent run, but should have been faster! Took the dogs for a ruck walk after Fritzs!

Sunday - 22 mile ride out to Stracks Church rd and back, same side. Avg spped maybe 15mph... forgot how tough cycling was! Short ruck walk with the dogs and Wy, added a brick.

Monday, July 08, 2013

Monday - Pre WOD. 2 rounds of 1 minute each station, max unbroken reps.
Pistols - 13, 14
TTB - 6, 5
Pull ups (instead of rope climbs) - 10, 9
Yoke Carry 90# added - 200 ft, 200 ft
1 Mile Run
5:37. Not bad. started after everyone, so played catch up.

Tuesday - Pre-wod: High Box Jumps 5x4 @ 36"? 24"+3 - 45# +25#
banded kb swings 8x12 62# + blue band
WOD - MoFo 10 min alternating movements
10 Power Snatch 75#
10 Back Press 55#
Missed some snatches each round, so finished with 3 more rounds of 5.
Post Wod -
100 sit ups - 3:17
4 rounds : 8 - 35# floor rows + 10 push ups.
10 ring dips
5 x 10 pull ups every minute
10 ring dips

Wednesday - rest day, for real.

Thursday - 10 burpees every minute for 5, then 12 every minute for 5.
200m 3 person Team Sled pull with rope
135# added. 8:30ish
Post WOD
Bench - 8x125#, 8x135#, 3x155#, 1+1x165#, 1x170# PR
Fr Squat - 5x135#, 5x165#, 3x185#, 205# fail. 225# back squatx1

Friday - HSPU work - 5x 30sec headstands, 5x30 sec handstands. 10 strict hspu negatives. Then a max kipping hspu attempt. Only able to muster 7 of them.
Max Double Unders
*After Every 50 D/U Complete 7 Ball Slams
Completed 3 rounds + 34 dubs in the 5 minutes. Then finished the rest of the dubs and 2 rounds of ball slams.
PostWOD - worked on cleans from box platforms. 95# 5x3 from position 1. 115# 5x3 from position 1.

Saturday - Skill work
5x3 Snatch @ 70-80% 95#
4x4 Snatch Pulls @ 85%
4x3 Pause Squats @ 85% 185#, 190#, 195#, 205#
10 rounds
100m sprint + 5 Burpees
rest 35 seconds

Finished with a couple rounds of depth jumps.

Sunday - Took the dogs for a walk with the ruck on. Only made 2 miles and the dogs were done. Planned to take them out in the evening, but mowed instead.

Monday, July 01, 2013

Happy Birthday America!

Monday - Skill work was single leg box jumps on 12" box. did 2 each leg every 30 seconds 10 rounds.
1,000m Row
50 Double Unders
50 Box Jumps 30"
50 Pull Ups
50 Wall Balls 20#
16:32 - felt pretty good in this, a lung burner, but tried to keep the pace going. Probably could have pushed a little harder. Really just used the row as a warm up, should have pulled harder. Doubles were so-so, not great, but not horrible. Box jumps were slow. 30" is tough to string together. kept 5-10 at a time. Pull ups started 10, then did 5's. Same thing with wall balls.
1:2 rest
100m, 200m, 300m, 400m. Kept it mid range. Then did a couple sets of TTB, 7 in a row is a new PR.

Tuesday - Skill work single leg bumper jumps, lateral. Then 8' wall climbs, 8 for time = 56 seconds. Could have, and should have, gone faster. DJ did them in 31 seconds... dayum.
WOD - For Time
400m Run then...
Power Cleans 115#
Burpee Over Bar then...
400 Run
14:59 - Good burn and good pace on this. The burpees sucked.
PostWOD - 3x10 deadlift 135#, 3x8 deadlift 185#

Wednesday - Skill work pre-wod, double kb swings. 8x10 reps, 2@40#, 5@45#, 2@55#. Then did 30 2 step, 2 hand jumps to 9 ft target.
EMOM 10 Minutes
Alternating Movements
10 Back Squats @ 125#
10 Push Presses @ 75#
*Last set of each movement is for max reps. BS = 18, PP = 14
8x8 Deadlift (4@165#, 2@185#, 2@215#)
3x8 Bench Press

Thursday - Happy Independence Day, 4th of July, and Birthday America! Running the Firecracker with Y! Good race, Y needs to figure out mile 2. Says he starts thinking he doesn't want to do the run after mile 1. 27:54 time is average. I continued for the 10K and negative split for a 20:50 second 5K.

Friday - Skill was dumbbell reactive box jumps. Used 30# weights, drop them after first jump then jump to box. Started 20" box, added 45# plate, then 2 45#, then 3 45#. Then 55# banded kb swings, 5 rounds 30 sec on, 30 sec rest.
5x5 Every 3 minutes
Power Cleans
2@ 125#
2@ 135#
2@ 145#
5x5 Deadlifts and Pull ups
185#, 215#, 235#, 255#
Deadlift - 285# - new PR!

Saturday - Crossfit for Hope
WOD - 3 Rounds, 1 min each station for reps
Power Snatch 75#
Box Jumps 24"
Chest2Bar Pull Ups
201 total reps.
Wyatt did it also! Did OHS with pvc pipe, box jumps 3 45# plates, ball slams 10#, ring rows, and burpees. 254 total reps!

Sunday - Went for a 10 mile ride on the levee with Y.

Monday, June 24, 2013

Traveling Wodberries - Crossfit 70

Monday -
20 Minutes AMRAP
1 Power Clean
3 Front Squats
1 Push Jerk
13 reps @ 115# - in first 10 minutes, felt great!
Then went to 135#. Every other one was a fail. 4 reps good, 4 reps bad. Re did the 4 fails after time.
Post wod did 5x5 deadlift. 165# - 215#

Tuesday - Traveling WODberries hit Crossfit 70! Easy 500m row warmup. Then 10 reps Turkish get-ups, 8 with 35# kb, 2 with 53# kb, 1 with 45# bar.
Death by Burpee
Made it through 16, finished round of 17 just after the minute limit.
Rowed another 500, then yoga in the yard for a bit and 3x2:00 plank.

Wednesday - Skill work was sled drag with the big rope. 4 times adding a 45# plate each round. Starting with 90# - 225?
10 Minutes EMOM
9 Wall Balls 20#
6 Ball Slams 40#
3 Burpee Jump Over Ball
Made it through 3 rounds? Had to drop the burpees, it was taking the whole time to get through the movements. Continued with 9 wall balls and 6 ball slams each minute. Finished burpee jump overs after, 6 rounds of 4 + 2 ball slams.

Thursday - Went over deadlift with pvc pipe. Did 2x5 @ 205# before wod.
20 Tire Flips, then
5 Rounds
10 Deadlifts 175#
100ft Sled Push
20 Tire Flips
20:32ish. Started with the heaviest tire, even with 2 people it was slow and heavy. We switched out to a lighter one for 2 rounds, then finished with the heavy. Did all deadlifts unbroken, felt good and light. No weight on the sled, so pushed fast.
Post wod, worked on a couple rounds of cleans. 95#, 125#, 145#, 125#.
Started 30 day burpee challenge - max in 3 minutes = 52.

Friday - PreWOD - 400m sled drag 45# plate. It was a burner, couldn't keep a fast pace, but did not stop. 4:50. Did a second lap no weight 3:12. Still burned the legs.
3 Rounds
10 Pull Ups
30 Double Unders
400 Meter Run
8:26 - The dubs got me today, could not string any together. Pushed everything on the runs to try and catch Schu, but didn't happen.
PostWod - Bench - 8@95#, 6@115#, 5@135#, 3@150#. Shoulder Press - 5@75#, 5@95#, 1@105#.
Then 3x4 pullups and 3x1 ring dips with weighted vest. 57 burpees after dinner.

Saturday - Ran a 5k in Quail Ridge with Y. Kept a better pace on a fairly tough course with the rolling hills. 28:20, not his best time but felt good about the performance. VERY strong finish. 62 burpees.

Sunday - Took the dogs on a 3.5 mile ruck. Good livin. 67 burpees before bed.

Monday, June 17, 2013

IronKids Nationals...What!?!

Monday - Pre-Wod - 10 min amrap, team of 4, 50ft sled push 15#, 3 burpees, 50ft sprint. We completed 7 rounds.
WOD - 10 min time cap
2 rope climbs
4 squat cleans - 135#
Had to wait for 2 others to complete rope climbs first. Completed all but 3 squat cleans in the 10 minute cap.
Finished the 3 squat cleans. Added 1 at 155#. Did a little work on muscle ups, still a long way to go. Planned to finish off with 1600m row, but only made 800-1000 and called it quits.

Tuesday - Work on squat snatch.
Find 1rp Squat Snatch from
P1 - made it to 115#, after a number of fails.
P2 - struggled with 115 and 125#. Got 115, never got 120 or 125.
P3 - spent the whole time failing on 120#. Never got it. Very close, but not quite there. Tried plenty more times after class.
Got in a team WOD. 15 minute AMRAP, 1 partner runs 400m, other partner rows. Teamed with Dennis, got 8 rounds + 125m of runs, 3376m on rower. 6701m total! May have pulled something on the patch in stomach. Sharp pains in that area. Hopefully screen is still in place.

Wednesday - Go over movements.
Team of 3
each person did 10 reps then switch
5x75ft yoke carry 90#
50 HAP Tire flips
50 Ball slams 30#x2, 40#x3
50 STO 95#
Went light, had plenty of rest. Hopefully not too sore tomorrow and stomach stops the sharp pain.

Wyatt workout - Warmup then easy .7 mile loop. 8 minutes. Slightly faster for a second loop (he took a wrong turn, so went a little longer, 9 minutes. Ran a quick .25 mile to sign and back, and finished with a loop on the bike.

Thursday - Skill HSPU - EMOM for 5 min, 2 negative hspu. Then 5 rounds 30 sec work/30 sec rest. 23 total hspu.
Front Squat
8 Rounds
1 minute max reps - 135#
1 minute rest
Plan was to do 8 per round (actually 5 first 30 sec, then 3). Did 8 first 2 rounds, then went to 10. Did 8 straight, put the bar on the rack, then 2 in last 10 seconds. Last round did 155#. After wod did 175# once, then 115# ten times.
Before leaving did 10 rounds of 6 strict pullups.

Friday - Legs feel like lead, and pretty sore from the squats.
1 mile run - 5:43
rest 4 minutes
800 m run - 2:34
rest 3 minutes
600 m run - 1:54
rest 2 minutes
400 m run - 1:12
rest 1 minute
200 m run - :35
Total: 22:05

Post WOD - Recovery Row, 2000m. First 1500 - 6:15

Second Post WOD
4 Rounds
10 Box Jumps 24"
10 Push Ups
40 Sit Ups
10 Pull Ups
Forgot to check time, but definitely tired.

Saturday - Took Y for some bike training. 13 miles with a 2.5 mile warm up. Worked on some shifting with him. Took it easy rest of the day.

Sunday - Ab work then a 3+ mile walk with the dogs. Mowed and went to see Bonerama!

Monday, June 10, 2013

Regionals week...

Monday - PreWod - 3 x 200m sled drag, 2+min rest between, 1 x 100m drag.  Work on explosion.
10 Minute Time Cap "Jackie"
1,000 Row (3:46)
50 Thrusters 45# bar
30 Pull Ups
9:32! Felt good, decent pace on everything.

After class, did:
3 rounds
15 ball slams 30#
10 burpees
rest 2 min
3 rounds
50 double unders
5 Muscle up transitions, red band.

Tuesday - Skill work on muscle ups. Want to do one by August.
#2 - 7 minutes find 3 rep max OHS - 125#, failed 3rd rep on 135#
#3 - 30 Burpee Muscle Ups (bar w/ box + 15#plate) - made 25 in 7min cap.
Discovered the bar I was using was lower than the other, so added 10 at the end. Big difference, only able to get 2 in a row. Went back to OHS and got 3 reps on 135#
Ran 1 mile with Sam and Alex after.

Wednesday - Went over movements pre-wod.
REGIONAL WOD #4 - 25 min cap
100 - Wallballs 20#
100 - CtBar Pullups - after 20 used blue band
100 - pistols
100 - 1 arm dumbbell snatch 50#
At 25 min was on 55 pistol, so 145 left = 27:25 for Official time. Continued wod and completed all movements in 43:32 total time. Right hand ripped in ctb and snatch.

Thursday - 3 x butcher low push 25# 200m. Switched every 50m with partner. These were miserable, just tried to keep foot speed and some sort of power.
21 - 15 - 9
Dead Lift - 205#
Box Jumps - 24" + 45# plate. Should have added the 25# plate also, but wimped out. Did some after wod with 45 and 2-25 plates. Also 3x5 dead lift 225#.

Friday -
REGIONAL WOD #6 - 15 min cap
100 Double Unders
50 HSPU - w ab mat
30 Push Jerk - 95#
90 ft Front Rack Carry - 95#
Made it to 10 push jerks in 15 min cap. Finished the jerks, then the front rack lunges.
After went outside and did 400m with 115# bar on shoulders. Then another 400m with 115# in front rack. Had to drop the bar every 100 and clean it up.

Saturday - IronKids Columbia. Wy qualified for Nationals. Now the training starts! Went to HuHot. Then Baconfest! Lots of over eating, and bad eating.

Sunday - Volunteered at the Rec Triathlon. Ran a couple miles during the tri. Then after went for 4 miles. Did some box jumps at 2 miles. Then at the end, 30 pullups on the playground (6,5,5,4,4,3,3?) and 3x10 picnic table box jumps. Went to Sweet Tomatoes after and ate a ton more. Finished the day with a couple beers and mowing the yard.

Monday, June 03, 2013

Monday - Had to do a fasted blood draw in the late morning... ugh! Did a steady 4 miles after. Then went to a new crossfit box for their grand opening. Skill work was 5x5 deadlift, did 185, 205, and 225#
Wall Ball - 20#
Push Ups
Run 800m between rounds
11:10 time, the wall balls were awkward as can be, hit my chin, fell off balance, just wasnt right.

Tuesday - Sled Pulls! 800m 115# partner pull, alternating every 100m. This was tough!
100m Run
12 Box Jumps 24"
Could have pushed the runs harder, but legs were pretty stiff from the sled. Used the runs to recover and really rebounded on the box jumps.

Wednesday - Tabata's from hell! Tabata sled push 90#. Tried to keep some momentum and leg speed. Then Tabata 100m sprints. Had to take some extra rest time so sprints were Actual sprints.
50 SDHP - 85#
40 hr Push Ups
30 Wall Balls 16#
20 Ring Dips
10 CTB Pull Ups
Every part of this sucked, had to break up all of them. 11:06.
QOD = you want 75% of my snatch

Thursday - Squat cleans. Really wanted to go heavy today... didn't happen. 800m buy in, 2:45ish. Worked on 3 positions. P1 maxed 135#. P2 = 155#. Was not getting elbows through fast, and ended up catching bar with my wrist straight up. A lot of pain, took me out of it and started struggling with everything after that. Dropped the weight back to 115 to work on form and catch. Built back to 145# for a couple.
QOD = double fisting a fish

Friday - Double WOD day.
50m sled push 45#
100m run
Kept the sled light to work on explosion and speed, still completely spent after each push.

WOD2 - EMOM 10min
10 Wall Balls 25#
Had to really push to get the 10' line, missed a couple.

Went back for Team Training. Different. Started with 2 friendly games of dodgeball! 10 burpees + 400m run after game 1. Max pull ups in 2 minutes after game 2. Hands are pretty painfull, need to soak and file em.
Team WOD
5 minute AMRAP each station, 1 minute rest between
1 - Row for Cals + Hold 185# in front rack. Row for most of the time, held for last minute or so.
2 - TTB + hold plank - Held plank for most time, did maybe 10-20 ttb.
3 - 40# slam ball + hang from pull up bar - 20-30 slams, lots of hang
4 - kb swing 55# + hand stand hold - hand stands felt good, did 20-30 kbs
5 - Wall Balls + Hold 185# top of dead lift - did 30-40 wall balls

Saturday - Got up and ran a 5K with Wy. Not his best performance, 28 minutes, lots of complaining.
Then went to rehab:
7 Thrusters 95#
10 strict pull ups
400m run
10 minutes or so.

Sunday - REST

Monday, May 27, 2013

Memorial Day.... and Murph

Monday - Memorial Day Murph
1 Mile Run
100 pull ups
200 push ups
300 air squats
1 Mile Run
Actually did 21 rounds (so 105, 210, 320...) Sucking wind on the runs, but broke up the other movements perfect to keep pushing. After about halfway, did 5 pull ups, 5 push ups, 7 squats, 5 push ups, 8 squats. Finished in 33:22.

Tuesday - 6x5 all grips of strict pull ups, then 2 sets of max reps in 1 min. Had nothing left for max sets, did 14 and 9. Then did 3 rounds sled push 90# for max distance. Legs were shot.
WOD - (I did 21-15-9 by mistake instead of 3 rft)
OHS - 95#
11:49? Finished last 4 with 115#. TTB just not able to string them. Did 1 mile with Sam after class.

Wednesday -snatch complex
10x2 hang snatch, only did 10x1, but added some rounds after.  Most of the wod with 115-125#. Just could not put up the 135#

Thursday - 1 RM Push Press - worked up to 135#, failed at 140#
Row 1500 - 5:48
15 Bar MU - box and 15# plate
Row 1500 - 5:58
First row felt tough, but ok. Glutes were fried, ad apparently arms were too. Got 1 MU from box, then failed at 4. Added 15# plate and finished them off trying to do groups of 5. The last row was miserable. Struggled to keep it steady and finish under 6 min .
Ran 2 miles after class.

Friday - Front rack walking lunges - 115# - These were tough! Had to go slow. Did 3 or 4 laps alternating with Sam.
10x2 Thrusters EMOM - 115# (tried 125, but too much on the lat/shoulder)
did 2x2 back squat and 5x5 dead lift 185# after class.

Saturday - Open WOD 11.5
20 min AMRAP
5 Power Clean 115#
10 TTB
15 Wall Balls 20#
Got through 7 rounds plus 5 PC and 9 TTB. Ran 3+ miles before the wod.

Sunday - Funday with Y. Walked the truck show, played some b-ball, laser tag, putt putt.

Thursday, May 23, 2013

Man City v Chelsea

Monday - Working on chest2bar pullups. Then tabata V-ups and wall climbs. total of 50-something V-ups
12 Back Squat - 145#
11:26? - Squats were getting heavy, had to break them up a lot. Worked on some TTB after.

Tuesday - Did 2 rounds of max strict pullups, 13 round 1, 11 round 2. Worked on clean and jerks for skill.
10x2 EMOM Clean and Jerk
Used 135#, but did not make 2 reps every minute, so did 15-20 total. Form is getting WAY better. Focus on keeping chest up, eyes ahead, weight on heels, faster through the pull. Get a good position 1 jumping set first. And pull BACK.
Max kipping pull ups in 2 minutes = 33. Tried to do tabata-ish.

Wednesday - Did ab work in the morning and a short 2 mile run before lunch. Headed to the Man City v Chelsea practice downtown.

Thursday - 100m/200m sprints alternating EMOM. These were rough, really feeling some pain in the ab/hip. Had to sit a round out and cut a 200 in half.

10x2 EMOM
Push Jerk
Started 95#, 115#, 125#, 135#, 140#. Did 1 at 145# after, then a couple clean and jerks at 95#.

Firday - Strict chest to bar pullups, EMOM, 3,4,5,6,7,8. Then worked some on HSPU and the kip.
9 DLift 205#
6:05 - deadlifts felt good, first two rounds unbroken, then 5+4. Added a  fifth round after.

Saturday - Karl's Birthday Team WOD
31 minute AMRAP
5x25yd Sled Pushes-160# added to 75# sled
82 Double Unders

25 Pull-Ups
Teamed with Jake (who was not feeling well, stomach issues). 6 rounds + 5 sled and 22 double unders.
Just kept pushing!

Sunday - Rest and eat. Wyatt had his first track meet, 6:30ish in the 1500. Then went to the zoo.

Tuesday, May 14, 2013

Post Ruck week.

Monday - Probably could have gone another day of rest, but wanted to get the body moving and flush some gunk.  Did 2 x max attempt mixed grip pullups. Only managed 9 on both attempts. Then skill work on Power Cleans. Supposed to do 1RM attempt, but kept the weight light to work form. Still not feeling like it should. Need more explosion or something. Thommy had some tips like setting up just like a vertical jump. Worked up to 145#. Sure on a better day I can go a bunch higher.

Tuesday - Tired today, and upper back is still sore... but overall feeling better. 1RM attempt on overhead press. Not a lot of strength today and only made it to 105#, failed at 115 and 110.
EMOM for 7 mins
7 Burpees
7 KB Thrusters 35#
Missed 14 reps during wod, made up for it with 28 reps after... much easier without the burpees before it.

Wednesday - Tabata pullups, different grips, 34. Basically did 2 wods:
WOD1 10 min AMRAP
50m sprint relays (5 person)
4 Burpees each trip.
We were just able to complete the burpees when it was time to sprint again, talk about no rest.

Yoke Butcher Pushes + 60#
3 person team. This was a quad burner! Crushed the legs!

Thursday - Rest. Ab work before dinner. Missed getting in a run. Boooo.

Friday - Tabata hollow body rocks, right side plank, left side plank. 5xpullups each grip
2 minutes each + 2 minutes rest
Max HS hold - 1:45 - right shoulder gave out first...
Max Ring Rows - 19 + 2 fails
Max DoubleUnders - 105
400m Farmers Carry 70# KB
3:12 - 1 drop? or 2.

Saturday - Workout in the park! And a killer wod...
with 16# wall ball
5 Push ups
10 Squat cleans
15 Sit ups
20 Overhead walking lunges
Run down Fox Hill and back up!
23 minutes

Sunday - Went for a bike ride with Y and L, 6 miles around Quail Ridge. Then went for 1 lap run... didn't feel too great, legs were heavy. Hip was VERY sore and in pain later.

Monday, May 06, 2013

May the strength be with me...

Monday - Skill work on pullups, 7x4 slow decent pull ups. Then 1RM work on back squat. Worked up from 135#, 165#, 185#, 205#, 225# PR! Then failed on 235#, 230#, and another attempt at 225#.

12 Push Jerks 95#
10 Burpees
9:42 - had a couple fails on the push jerks, really slowed me down.

Tuesday - 1RM work on deadlift. Worked up to 270# new PR! 185, 205, 225, 245, 265. Then failed 275 and 270. Came back and got 270.
Wall climb
200m Run
Wall climb
500m Row
Wall climb
200m Run
4:20 - Fast, easy wod... although legs felt like jelly after the squats and dls.

Wednesday - rest... just found out doing Go Ruck this weekend. Redemption.

Thursday - 1RM work on front squat. Worked up 135, 155, 175, 185, 190... then 200# new PR!
12 deadlift
9 back squat
7 push jerk
6:44 - Used 115#, still heavy for the push jerks. Moved well through the DL and most of the squats. Did first 2 rounds of PJ without dropping bar, couple breaks. Last round had to drop at 4, then finish.

Friday - Rest Day and prep for tomorrows Go Ruck!

Saturday - GO RUCK! Holy Hell, this needs its own post.

Sunday - Mothers Day = REST and RECOVER! Nice walk with the fam, and plenty of ACRT!

Monday, April 29, 2013

Week of .... hope?

Monday - Horrible nutrition for the weekend... and rear is pretty sore from saturdays deadlifts...
No skill work, did a 10 min AMRAP of 50 kb swings 45# + 20 Ball slams 30#. Got 167 reps.
5x5 Front Squat every 2 minutes
Used 125# for 4 rounds, then 135# last round. Plus 3 @ 145#. Assuming my 160# 1RM has gone up.

Tuesday - Now for the hope... Headed to the trails today, hoping to have a good run. Run felt pretty good, but was a lot slower than expected. Ran 5-6 on trail, then decided to do a fast 3/4 mile on the road back to the truck. WAAAAY slower than expected. 6:20 pace. Really need to hit the speed work!

Wednesday - Skill work was 2x7 of Back extensions and Hip extensions. Then a tabata set of parralette L holds and Handstand holds.

WOD - alternate movements
Deadlifts(overhand grip, release bar every rep) 200#

6 min something. Wish I could learn to string TTB together. Felt slow on the DL, but kept going, no rushing.

Thursday - No skill work, just went over movements. Hit 4 TTB in a row... but no clue what I did different.

10 Overhead squats 95#
10 Box jumps 24"
10 Thrusters 95#
10 Power cleans - started too heavy, 145#, dropped to 125#
10 Toes-to-bars
10 Burpee Bar muscle-ups w/box - had to add 25# plate half way.
10 Toes-to-bars
10 Power cleans
10 Thrusters
10 Box jumps
10 Overhead squats

This took FOREVER. Should have scaled the weight down more. 16-17 minutes. Every movement took too long, except the box jumps.

Friday - 1000m row, then skill work on banded air squats. 30 sec squats, rest 30, 30 sec bottom squat hold.

Find 1RM OHS
EMOM for 15 minutes.
Started at 95#, 115#, 125#. Stayed there for a couple, failed some. Moved up to 135# for a couple, including some fails. Was planning on finishing off with 140#, but 1 fail and 2 good... so gave 145# a shot. Made it on second attempt! PR.

Saturday - Easy day, started with 1000m row and pull up + ring dip warmups.
5 min AMRAP
Squat Clean + Split Jerk 115#
14 rounds + 1 clean.
Finished up with 20 situps, 5 HSPU, 20 leg lifts, 5 HSPU, 20 V ups, 5 HSPU.

Sunday - Rest. For real yo.

Saturday, April 27, 2013

Atlanta Week

Traveling this week, so odd ball workouts. Monday amounted to nothing, a couple times up the 7 floors at the office, plus walked to dinner and back (with a case of water.)
Tuesday morning headed out for a good run. No watch, but attempted to post map it, about 5 miles. Added a couple trips up the stairs.
Wednesday ran again, tried to pick up the pace a little, but didn't run near as far, maybe 3.5 miles.
Thursday decided to try Crossfit Perimeter. Small place, but nice enough. Easy warmup, then did a partner wod. 3 rounds, 6 minutes each. 1 - Push Press and 200m run. 2 - Jump rope and Row 500m. 3 - Farmers Carry 75# and Burpees. 8xx reps total.
Friday headed back for a quick wod before catching my flight. 500m row warmup, then 10 rounds of 5 pull ups, 10 push ups, 15 air squats. Plus 200m run on the odd rounds, 20 sit ups on the even rounds.

Saturday - Back home! Rowed 1000m warmup.

15 min AMRAP of:
9  Deadlifts 155#
12 Push-ups hand release
15 Box jumps 24"
9 rounds even.

Sunday - Yoga!

Monday, April 15, 2013

Not running the Boston Marathon week

Monday - Skill work on wall balls, 6 every minute for 10 minutes with 25# ball. Made it and felt much better. Supposed to hit 12' target, but 10' was a big push for me!

AMRAP in 20 minutes
400 meter run
50 double unders
YEAH DOUBLE UNDERS! Best DU work ever! Made 9 rounds of the run. Had several rounds of DUs with only 1 stop. 47 in one round, almost made the full 50!

Tuesday - Hips BAD!
Missed (Pistols + 5x5 Power Snatch)

Wednesday - Hips, more rest.
Missed (Man Makers + 10! HSPU, broadjump, 2min rest, cashout 750row)

Thursday - 7 min burpees skill, did pull ups and push ups instead
10x5 OHP
Started with 75#, after round 5 or 6 dropped to 65#. Came up short on rounds 9 and 10, so added 2 more rounds. Need to work on keeping elbows in.

Friday - Air Squats w/ bands
50m Farmers carry 70# kb
10db sqt 45# - only went half way
100m sprint
50m farmers carry
10 db sqt
3 bar muscle ups with box
10:37 - had to scale for hips.

Saturday - 11.1 open, 10min amrap 30du 15 snatch
500m row before wod
4 rounds + 30 DUs + 8 Snatch
Finished with some strict press and hang snatch 65#x8, 75#x8, 85#x5, 95#x3. Then 500m row and 40 ab extensions.

Sunday -

Wednesday, April 10, 2013

Should I stay or should I go now....

Monday -

Tuesday - TRAIL RUN! Really torn between hitting xfit (Filthy Fifty wod looked awesome!)... but the call of the trail won out! Hit

Wednesday - Skill work was KB swings with a band. Used 45# for first 4 rounds, then 53# for last 4.

80% of 1rm of each:
Deadlifts - 205# (first 3 rounds) then 215# last 2.
Thrusters - 95#
5 reps EMOM for 10 minutes alternating movements

Thrusters were rough, that said, I probably could have gone heavier. Deadlifts were almost all unbroken, and weight felt good.

Thursday - Rest day. Did some ab work in the morning to get things going, but felt good to rest today. Lunch with mom and got a new mower!

Friday - Skill work on wall climbs... they suck. Only got 22 in 6 minutes, just starts hurting the back too much.
100m sprint
7 burpees
4:20 - after the burpees, it was rough to get the leg turnover speed going, so after round 3 it was more of a jog.
Headed back inside and did half the filthy fifty, so Teaser 25? Really should have pushed harder, but it was something to do, 13:04.

Saturday - Crossfit Total! First time doing this, and didn't hit the numbers I wanted, but atleast it is a starting point.
Press - 105#.  Left shoulder was resisting anything heavier. Need to work on this!
Back Squat - 205#. Came super close to 220, but not able to get it all the way up. Next time!
Deadlift - 257#. Made it to 255 and felt good. Tried to go for 275, but not even off the ground, so dropped to 265, but same thing, just wasn't happening. Couple more tries, but ended up dropping back to 255. Last attempt added 2# to get the PR.

Sunday - Back is killing after yesterdays lifts. Did an easy 6 mile run at 8:35 pace, didn't feel great, but through a couple fartleks in. Then went to yoga in the afternoon, hoping to stretch the back out some.

Friday, April 05, 2013

Post Move Wrecked Body

Monday - Back is very sore, getting around is slow. Thought it would be a good idea to go for a run. Pushed a 4-5 miler.

Tuesday - Nada.... still too sore to do anything.

Wednesday - Early morning run, about 4 miles through the new sub.

Thursday - Easy run. Back starting to feel better!

Friday - Skill work, double tabata of parralette hold and double unders.
5 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
30 kbs 53#
5 round of Cindy
11:37 - Kept a nice steady pace, maybe could push a bit faster, but not much. Pretty happy with results and kept the 53# Kb vs dropping to 45.

Saturday - First time running with the Runners Club in town. Did an easy run through Bear Creek for 6 miles, then added 3 afterwards down the Parkway and back. Felt good on the run!

Sunday - Great yoga class then Whole Paycheck for lunch and groceries.

Sunday, March 24, 2013

March goes out with Snowpocalypse

Monday - PR attempt on strict pull ups, made 9. Then:
Max Hold Ring Tuck - 53seconds?
Max Hollow Body hold - 23 seconds (really? Can you say pussed out?)
Max Overhead Bar hold - 2:30
Hang Power Snatch
2 every 15 sec for 4 minutes
Used 75#, but even that light, trying to keep good form, there was no time to put the bar down. Just started to go to crap, so skipped a round, only did 1, and then finally just continued to work on getting the lift better. Upped the weight after the 4 minutes to 85, then 95, and did a couple sets of each.

Tuesday - PR attempt on ring rows = 13 (+2 bad ones). Completed 17 more for 30 total. Then one arm KB snatch x 10 alternating, 35#, 45#, 55#.
WOD - AMRAP 15 minutes
15 Burpees
30 Double Unders
8 rounds plus 9 burpees.

Wednesday -REST
Crossfit Open 13.4 Live Announcement @ TNT!
Missed because of house walk through and packing.

Thursday - PR attempt on broad jump, 8'8". 3 minutes to do as many double unders as possible = 119 or 129.
Power Cleans
2 EMOM for 10 minutes. Used 145#
After wod did a couple at 165#

Signing papers on new house and MOVING!

Friday - Up late with the move, and nowhere near done. More lifting and moving today!

Saturday - Unbelievably sore from moving, back is tore up!

Easter Sunday!

Monday, March 18, 2013

Birthday Week!

Monday - Soooo frustrating. Worked on ring muscle ups. Super close, just not quite getting over. Need to commit to getting one soon. Also did the double under ladder, still not getting past 15.

AMRAP 12 minutes
150 wall balls 16#
90 double unders
30 muscle ups (bar with box)
241! Got through the wall balls pretty steady. Started slow on the double unders, but a couple strings of 10 made it. Then rushed to get a box jump bar muscle up, plus one after the time.

Tuesday - Skill - squat band work. PR on max 100ft sprints. 18.5
10 - 8 - 6 - 4 - 2
HR Burpees
OHS 95#
SDHP 95#
Rope climb between sets
13:13 - added another rope climb at the end for fun.

Wednesday - Overall feeling tired, so decided on a rest day. Did ab work in the morning... then went to IHop for bfast... oi. Worked on the barn outside part of the day.

Thursday - PR work Max Cal Row in 3 min = 58cals.  Then did 75 ft sprint + 4 HR burpees every 30 seconds for 5 min.
WOD - 4 Rounds 1 minute + 30 sec rest
4 - Power Cleans
4 - DeadLifts
Used 115#, got 2 sets each round, for 64 total reps. Finished with 135#, then failed attempt at 155#....soon.

Friday - Skill - kb windmills 35#, 3-5x5. Also did max handstand hold, right shoulder failed at 1:17
Overhead Squat - 3 every 2 minutes for 12 minutes
Started at 95#, worked up to 130#. Failed on rep 3 for 130, moved back down to 115. Made it back to 125# x 3, then failed at 130# 3rd rep again.
Late night, went out with the guys to see Murph: The Protector. Great movie!

Saturday - Overslept and missed my run. Got in a good wod:

10 RFT
1 rope climb
29 back squats 45# (1-8) 65# (9-10)
10 M farmer carry w/ barbell 95# each bar
27:00 - This was a good burner. Wish I had used 65# every round, or at least last 5. Hardest part was balancing the barbells.

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

Went to the Winery for dinner with friends for birthday. Drank too much, and ate wayyy too much chocolate. Plus an Angus burger and truffle fries.

Sunday - Horrible snow storm started, really should have stayed home.... but ventured out to yoga class. Great class, was rougher than normal, but needed to sweat out everything from last night. The drive home.... was not fun! 30 mph and sliding all over the place. Added a ton of stress, and cramped up my shoulders. Oi.

Monday, March 11, 2013

Roll on Caissons

Monday - Skill work on handstand push ups, max rep = 13 kipping + ab mat

WOD - Chipper
3 rounds-rest 2 minutes after each round.
20 OHWL 35#
15 Wall climbs
10 DB snatches 45#
5  Back squats 145#
25 Calorie row
The wall climbs were the big slow down. Back was sore, so didn't go heavier on squat. Could have gone 50 on the snatch. Felt like I pushed good on the row. 9:49, 18:42, 29:34 total.

Tuesday - Legs are spent and back is pretty sore. Headed out for an easy run, thought it was feeling better so did 6 instead of 4. 8:40 pace... need to speed up some.

Wednesday - Body still feeling a bit tired today, sore back and quads. Skill work was 2 attempts max rep ring dips, 14 and 10. Then GHD back extensions and handstand walk. The hs walk... yeah, does not exist.

12.5 Open WOD
AMRAP 7 minutes (3 of each, 6 of each, 9, 12)
Thrusters 85#
Pull ups
12rnds + 10 thrusters. Finished off the 5 thrusters and 15 pull ups after time. Really took it easy on this wod, think I could do 15 at least if legs were fresher.

Thursday - PR work on push ups, did 32. Then double kb swings, 35# 5x10reps
7x1 Squat Clean
Started with 95, 115, 135, 155 fail, 145, 150, Then got 155! Finished with 160#! NEW PR!

Friday - Skill work was wall climbs, but back is still pretty sore, so skipped it. Did the warmup, then some pistol rolls and prepped for 13.2 wod.
5 - Shoulder to Overhead 115#
10 - Deadlift 115#
15 - Box Jumps 24"
Completed 6 rounds. The S2O were very tough. Failed on rep 3 of round 5 and had to drop the bar. Managed the DL's fine, although had some low back curves and felt like I was too far forward. Box jumps were good, rebounded almost all.

Saturday - St Patricks Day 5 miler! Nice and easy with Sam and Keenan, 10:20 pace, 52 minutes.

Sunday - Bikram Yoga! Feels so nice being warm. Sweating out everything is a good start to the day, but feels stiff later on... probably from sitting too much.