Active Rest, Swim

Afternoon

Swim:

100 wu FR
100 turtle back flutter kicks
100 scissor kicks
100 turtle back flutter kicks w/fins
800 CSS w/fins
-----time: 12:29
200 CSS cooldown


Calf stretches

Notes:

• Body: felt fine
• Workout: swim was good.
  

Deadlifts & Thruster, KB Swing Metcon

Lunch

Warmup:

hamstring exercises
squats
1 mile run
calf stretches
deadlift 10 x 155#, 5 x 225#


Workout:

Deadlift 5x3
loads: 275#, 285#, 295#, 305#, 315#

Deadlift
1 x 15 @ 225#


Evening

Workout:

5 thrusters, 95#
10 KB Swings, 53#

time: 5:30


Notes:

• Body: Sore in traps still. Some soreness in glutes remains.
• Workout: Deadlifts felt good. Haven't done them in at least a month, so I didn't go super high with the weight. This week I'm using to get back into the lifts, next time I'll go a bit heavier. Metcon I wanted to work on something I feel is a weakness--thrusters. So it was good to do some of those, keeping low reps so I could keep the intensity up.
  

Front Squat & Swim

Early Afternoon

Warmup:
1 mile run
hamstring exercises
squat stretch and prying
front squat 1 x 10 @ 45#, 1 x 5 @ 95#


Workout:

Front Squat 555333
5's: 135#, 145#, 155#
3's: 165#, 175#, 185#


Evening:

Swim (yds)

100 wu FR
150 turtle-back flutter kicks
200 scissor kick
250 turtle-back flutter kicks w/fins
300 CSS
-----time: 5:34
2 x 200 CSS w/fins w/90 rest
-----time: 2:45, 2:46
200 cool down

1 x 50 push ups


Notes:

• Body: Sore in glutes and traps. Slight irritation in tibia. Knee area felt fine. Slight irritation in front of right ankle during swim.
  
• Workout: First time doing front squats since mid-November when I backed off because of my hamstring tendon. Numbers weren't bad, but not my PR. Maybe next week.
• Swim felt good. First time with fins since I switched gyms. I got some fins for Christmas so it was cool to try them out.

Press & "Jingle Bell 12"

Lunch

Warmup:

run 800m
hamstring rehab work
press 8 x 45#, 5 x 95#


Workout:

Press 55533
5's: 115#, 125#, 130#
3's: 135#, 140# (2)

then

"Jingle Bell 12" from RedShed CrossFit

Complete the following for time (115#)
12 push presses
12 knees to elbows
12 hang cleans
12 pull-ups
12 deadlifts
12 box jumps
12 sumo deadlift high pulls
12 pistols (6 each leg, alternating... pistol=single leg squat)
12 clean & jerks
12 burpees
12 thrusters
12 handstand push-ups

time: 20:26


Notes:

• Body: Soreness in quads is basically gone. Felt rested. Minor aggravation in lateral knee area.
• Workout: Press ties PR for my 3-rep (135#). At 140# stalled on the 3rd rep just above my head and was unable to press it out. Metcon was long and the thrusters and HSPUs were especially difficult after doing shoulder press. My buddy Jared had to assist me on the HSPUs in order for me to get them done, and I didn't even have great depth.
• Good WOD to help identify weaknesses.

Easy Run

Afternoon

Easy run, 2.5 miles.


Notes:

• Body: hardly noticeable sensation in tibia. Slight pain from hamstring tendon in lateral knee area. Took it easy.

Bodyweight Metcon

Afternoon

Workout:

4 rds
50 push ups
50 sit ups
50 four-count flutter kicks

time: 17:10


Notes:

• Body: Very sore in quads. Painful to straighten legs out and walking down stairs. I left my trigger point at my house, so I don't have it here at my parents' unfortunately. Will continue to stretch.
• Push ups were the most difficult for me today, those have suffered of late and I need to get them back up to speed.
  
• WOD from a bodyweight workout compilation put together by Shane (link to Shane's blog), can be found here.

Rest Day

Rest Day

Notes:

• Body: Legs are destroyed. Very painful to walk downstairs, walking is ok but difficult. Soreness is isolated to the quads.

1000 Squats

Lunch

Warmup:

Dynamic leg movements
Hamstring rehab
Various leg stretches
5 squats

Workout:

1,000 squats for time (component of a workout taken from SEALFIT)

time: 41:40


Notes:

• Body: Hamstrings are sore. Left bicep area aches a bit today, but not overtly painful.
• Pissed about my arm hurting lately and needing to do something involving NO arms at all, I saw a WOD on SEALFIT that had a 1000 squat component. Decided to do it as a physical and mental challenge.
• Broke the squats down into sets of 100 with 30s rest in between sets. Later sets were broken further into subsets of 25 where I would pause or shake out the legs. Knees ached in some of the middle reps, 600-800 range, but then faded. I had good depth for the routine.
• Before starting I was shooting for a 35 minute time but saw that I was not on pace. Not really "happy" about my time but not disappointed either because I am pleased to have tackled this WOD.
  

T2B, BRP, KB Snatch Metcon

Evening

3 x 800m run at easy-moderate pace on treadmill

then

Warmup:

jump rope
stretches
muscle up practice

Workout:

AMRAP 15 mins

4 toes to bar
6 burpees
8 KB snatches, 35#

10 rds, + 4 T2B

Notes:

• Body: Terrible pain in left bicep area, I suspect a muscle strain from overuse/overexertion with rock climbing and fighting with my car brakes this weekend. I picked up my shoe inserts and went for an easy run, no real issues although I did notice ever so slightly a minimal amount of discomfort in tibia during one of the 800s. Hopefully things start coming together in my running. Hamstrings are sore from yesterday.
  
• Workout sucked. I wanted to do something with muscle ups but couldn't push out of the bottom. It was painful to even hang from bar to do T2B's, burpees were painful as well, snatches not as much. I went slowly because of the injury and did not have the intensity I wanted. For the rest of the night I was very frustrated and irritated by the pain, seems like a lot of injuries nagging at me at the moment and it weighs heavily on my head.
• Going to go easy on the arm for a little while. Plan to do 1000 squats tomorrow for a WOD.

Back Box Squats 5x5 & Swim

Lunch

Warmup:

10 sandbag get ups, 86#
15 dips, GHD sit ups, GHD extensions, squats, pull ups
hamstring rehab
various stretches

Workout:

Back Box Squats, 5x5
loads: 185#, 195#, 205#, 215#, 225# (4)

then...
"100 Ab Triad"
100 four-count flutter kicks
100 sit ups
100 leg levers

time: 6:28, PR


Evening

Swim (yds):

100 wu FR
200 turtle back flutter kicks
1000 CSS, LSD swim
-----time: 20:58
100 cool down


Notes:

• Body: hamstring tendon felt ok today, which I was happy about because last time I squatted it became aggravated. Minor aggravation in ankle during swim, but getting less and less. Left bicep feels wrenched, very sore today from fighting with my brake calipers yesterday.
• Squats felt good albeit light weight. First day back to them after 2-3 weeks off because of hamstring tendon. No irritation from squats this time.
• Shoe inserts came in, I have to pick them up when I can. I'm anxious to try them out, need to be running.
• Swim was good, easy pace today.

Bodyweight Metcon

Daytime

Shoveled snow.
Changed brakes on car, which turned out to be more of a workout than I had hoped.


Evening

Workout:

6 rds
15 deadhang pull ups, various grips
30 sit ups
30 push ups
30 squats

time: 22:01


Notes:

• Body: no pain in hamstring tendon during WOD, so that was good, but I felt a bit of irritation when I was sitting cross-legged today. Still not 100% on that but getting better.
  
• Busy weekend with some birthdays going on. Worked out 5 days straight this week so I don't feel too bad about taking 2 rest days in a row.
• This WOD was good, kept the intensity up. Pull ups were the slowest. Squats felt pretty good, focused on pushing my knees out.

Rest Day, Saturday

Rest Day

No workout

Rest Day, Friday

Rest Day

No workout

Swim

Afternoon

50yd CSS Intervals:

100 wu FR
200 turtle back flutter kicks
200 CSS kick
10 x 50 yd CSS w/60s rest
-----times: :51, :52, :52, :50, :51, :51, :50, :52, :51, :49
-----average: :50.9 /50 yds
100 cool down

Notes:

• Pain in ankle was minimal during swim but still noticed. Biceps started to ache during these fast intervals.

Below is a video on the Combat Swimmer Sidestroke (CSS).

Row + GHD metcon

Lunch

Warmup:
3 x 10 pull ups
15 dips, squats
shoulder dislocators
hamstring rehab


Workout:
500 m row
25 GHD sit ups
25 GHD extensions
3 rds

time: 12:51


Notes:

• Body: still sore in chest, quite sore in biceps from climbing last night. Hamstring tendon is feeling like it's getting better which I'm happy about.
  
• WOD was good, row was difficult since I have not rowed in a long time. Splits on rower were 1:48.8, 1:54.4, 1:52.6. Came out hard on the first rd (1:42 / 500 pace) and did not have the capacity to keep that pace up the entire time. GHD routine was good, difficult to extend quads hard on sit up portion because they were taxed from rowing.
  

Press & Rock Climbing

Lunch

Warmup:

3 x 10 PL
15 dips, GHD SU, GHD extensions, squats
hamstring rehab routine
various stretches


Workout:

Heavy Press, 3-3-3-1-1-1
triples: 115#, 125#, 135#,
singles: 145#, 150# (PR), 155# (fail), 155# (fail)

3 x 8 x 35# single-leg calf raises


Evening

Rock climbing, 1 hr


Notes:

• Body: sore in the chest, minor pain in tibia.
  
• PR on the press, which is awesome. Ultimate goal is to get to 1 x BW for press, so I'm 15# away.
• Bouldered for an hour, which is shorter than normal but I went alone so I was climbing more. Needed to make a movie so cut it short. Did mostly V1-V2 routes.
  

"Grenade" & Swim

Lunch

Warmup:

20 x GHD SU, GH extensions, dips, push ups
hamstring rehab work
various stretches


Workout:

"Grenade" (M) (from CF Pierce County)
Run 400
30 Bench Press (.55 BW = 90#)
15 L Pullups
3 Rounds for Time

time: 15:20


Evening

Swim (yds):

100 wu FR
150 turtle back flutter kicks
200 CSS scissor kick
500 CSS --> time: 9:18
100 cool down

2 x 25 push ups

Notes:

• Runs were done on the treadmill. All 30 reps of bench press were completed in 1 set, on 2nd and 3rd rds I had to pause at the top at times to rest my chest. L pull ups were most difficult.
• Slight tibia pain after the running today. I am anxious to try my shoe inserts when they come in this week.
• Swimming was good, I've had some pain in the front of my right ankle as of late, but today it was lessened which was good.
  

PC + Burpee Metcon

Warmup:

10 minute jump rope
2 x 10 pull ups
Burgener drills
PC 5 x 95#, 5 x 115#, 3 x 135#, 2 x 155#


Workout:

PC + Burpee Metcon
5 rds
5 power cleans, 135#
15 burpees

time: 11:24


Skill work:

10 ring muscle ups
single-leg deadlifts
20 ring push ups

Notes:

• Felt good and strong today. Power cleans are still a bit off for me, need to spend more time developing those.
• I was very pleased with the muscle ups, they were coming along pretty decently today.
  
• Tibia bothered me during jump ropes, hamstring tendon during the WOD. I pay attention to it and see how it feels throughout. Will continue to ice both.
  

Run around the lake

Easy run around the lake with Jared and Heather. Lots of hills. Pain in tibia and hamstring tendon, as usual of late, so during the later parts of the run I would walk a bit, run a bit, until the finish.

3.7 miles in 42:42

"Queasy"

"Queasy" (M) (from CF Pierce County)

Rounds of 15-12-9

Row, calories
DB Thruster, 35# DBs
Pullups
Push Press, 115#

Time: 12:59

Welcome to my Training Log

This is my first entry in what I hope will be an excellent tool to helping me set goals, track progress, and share with others.