3 total minutes alternating
30s L-hang
30s hollow rocks
Notes
Body: Very sore/tired in the legs, esp hamstrings
Workout: Focused on trying to get a good hip drive for the push presses, originating at the heels/glutes instead of toes/quads. Something I have to work on.
Back Squat, 5-5-3-2-1-1
205#, 225#, 255#, 275#, 290#, 300# (PR)
Here is a video of the 300# attempt. Prior to this I had made an attempt at 290# and failed, made a second attempt and succeeded, and finally the 300# attempt.
From CF main site
Seven rounds for time of:
155 pound Front squat, 3 reps
7 L-pull-ups - time: 6:50
Notes
Body: Not really sore anywhere, feel pretty decent
Workout: Squats went very well and I made my 2010 goal of 300#. I wasn't going to make an attempt at it, but had some encouragement and decided to go for it and it worked out well. I don't wear a belt, but today I did and it definitely helped me make the weight. The metcon afterward was straightforward, and the L-pull ups became difficult in the later rounds.
From CFE
Good Mornings: 5 x 5 Rest 180sec between sets
95#, 115#, 135#, 155#, 175#
Power Snatch: 5 x 3 Rest 180sec between sets
95#, 105#, 115#, 125#, 105#
3 rounds for time of:
1 round of the “Bear” Complex, 105#
21 pull ups - time: 10:08
3 x 5 dragon flags
Notes
Body: Pretty sore in my glutes and hams today, and biceps.
Workout: Good mornings felt alright, it's a simple movement but one I'm not used to. Snatches were fun, when I got to 125# I started to press the weight out at the top, so I lowered the weight down for the final set. Metcon was good, high intensity. The final round I did the Bear cycle unbroken, which was difficult but a good mental task.
Workout: PCs were good, better than the last 2 weeks. Focused on keeping the bar close to my body, that was a help. SEALFit WOD was good, did it with a partner and had to push on it. Push Jerks were the most difficult part of the WOD.
21-15-9
chest-to-bar pull ups
ring push ups
front squats, 95# - time: 6:52 (PR)
Evening
Rock climbed ~2 hours. 5.7-5.9 range, some difficult routes today.
Notes
Body: Sore in the shoulders. Wasn't feeling very strong today at first.
Workout: While warming up squatting I did not feel like today would be a very strong day, so I lightened the weight and did this workout focusing on glute activation and evenness. This metcon I've done before as seen here. Because I was feeling somewhat weaker than usual, and I wanted to perform well on this metcon, I almost substituted something else instead. I felt like that was a cop-out, an excuse, and that I should do this WOD no matter if I suck at it or not, it would be a lessen in mental strength. I did the WOD and pushed through, beating my original time by 1:21, very happy about that.
Every minute for 10 minutes
4 clapping push ups
8 KB swings, 78#
12 squats
Notes
Body: Legs are a bit sore today
Workout: Cleans didn't go well, maybe I'm more tired than I realize. Metcon was good and intense, the squats were the most difficult part. Rest was about 5-10s per round.
Shoulder work: shrugs, high pulls, rear deltoids
Bicep work
Planks
Evening
Rock climbing: Very good session today, fit many climbs into the evening with short breaks. Climbed mostly 5.7-5.9 range. My grip and forearms were very fatigued by the end.
Notes
Body: Not really sore anywhere
Workout: Good workouts today, felt decently strong and worked on a low-rep range.
3 minutes of
30 seconds L-hang
30 seconds hollow rocks
calf raises
Notes
Body: Sore in abs and hams today.
Workout: PR'd the weighted pull ups, which I didn't realize at the time. Metcon was modified from CFE site, good intense WOD. Very little breaks on this one. L-hangs are tough.
Workout: Squats I focused on evenness and driving through the heels. For the WOD my body started to get bonked on the jumping pull ups, my arms/lats didn't have the energy. Same feeling during the KTE.
Shoulder work: shrugs, high pulls, rear delts, behind the neck press
Bicep work
Planks
Notes
Body: Feel good today.
Workout: Thrusters need to be faster in order to make a sub-4:00 Fran. I think a better warm up would have helped. Shoulders are benefiting from the focus work.
Rock climbed in the evening, ~2 hours, up to 5.10.
Went to a different place tonight called the Gravity Vault in Chatham. It was a pretty cool place. The routes are longer and it added a bit of diversity to the climbing, although the top roping doesn't have many overhang or sloped features. Fun times.
Workout: Cleans were so-so, felt a bit off today. One good thing is I started to drop in under the the weight at 175#, that's something I need to be doing more of. This metcon I did back on May 28, and had a time of 10:57 then, so this was a PR by about 74 seconds and I was pleased..
Workout: Pull ups felt strong. I focused on intensity for the metcon, and it turned out to be good. Focused on keeping chest up and hips back for the front squats.
Body: Felt good and rested. Sore in glutes and hams, but definitely more sore in my left glute.
Workout: Ran around all day getting ready for a party, I squeezed this in just before people started arriving at the house. Workout felt good and kept high intensity, push ups were a little taxing.
Back Squat 55333
5's: 185#, 215#
3's: 235#, 255#, 265#
1 x 21 @ 135#
3 rds of max reps
ring push ups
ring rows
hang power cleans, 115# - numbers: 27, 26, 20 for RPU, ~15 for RR, 10-14 HPC
Notes
Body: A little sore in shoulders, but overall good
Workout: Squats felt solid today up thru 255#. 265# wasn't bad either, but form went a bit. The metcon was taken from CFE, good WOD that I did with a buddy of mine.
Bicep work
Side planks and foam roller
2 x 800m easy run
Notes
Body: Still a bit sore in hams
Workout: Press felt strong, I achieved 12 reps on each set. Metcon was intense, the most difficult part were the push ups today, which I was surprised about but maybe I was tired from the ring push ups the other day, or shoulders today.
Rock climbing, ~2 hours, 5.7-5.10. Got my first 5.10 route today, pretty awesome. Felt like I hyper extended all my finger tips on my right hand to get to the top though.
Notes
Body: Sore glutes and hams
Workout: Basically an active rest day, good times climbing.
Body: Sore in the abs, hams and glutes today. Also upper back is sore.
Workout: Cleans felt good at the lower weights, 175 was a struggle, I know I don't extend completely through my hips during it before I begin my pull, but need a drill to focus on that. Any suggestions?
100 Ab Triad
100 four count flutter kicks
100 sit ups
100 leg levers - time: 9:34
Notes:
Body: Sore in the abs and shoulders
Workout: Tabata was difficult mostly because I had to use a metal dumbbell with small ends for the pull ups and dips. It was a struggle to maintain control of it, I ended up dropping it on one of my toes, which hurt like hell, during the dips. Deads were good and I was maintaining 7 until the last couple rounds where I got very fatigued.
Press 5 x 4-6
6 x 115#, 6 x 120#, 6 x 125#, 3 x 130#, 4 x 130#
Dumbbell shrugs, rear delts, barbell shrugs, high pulls
Bicep work
3 x 15 pull ups, mostly deadhang
3 minutes of
30 second L-hang
30 second hollow rocks
Notes
Body: Well rested, a little stiff from sitting in the car for 10 hours today.
Workout: Presses felt strong today, which was good. Core work was very difficult, I was unable to hold strict L-hangs in the 2nd and 3rd rotations. That is something I'd like to get better at.
Body: Very sore in hams and glutes today. Slightly sore in quads. Irritation in tibia during run. During climbing felt a slight twinge of pain above my elbow in my upper arm but it didn't get too bad.
Workout: Something light at lunch. Planks felt solid. Rock climbing was challenging tonight, did some routes that gave a me a good amount of trouble. They were good because they forced you to work body positioning to transition hands and feet to the next holds.
Workout: During back squats one of my friends commented that it looks like I'm driving more with my left leg than my right, something to cue in on. Metcon was tough but a good one.
Workout: Back squats were good, 255# this week felt better than 250# last time. Metcon was good and intense, burpee pull ups are a long movement, especially with a high bar to jump to.
Shoulder work
shrugs, L-lateral raises, rear deltoids, rotator cuff work
Bicep work
2 x plank for 60s
Evening
Rock climbed ~2 hours, 5.7-5.9 range mostly. Attempted two 5.10- routes and couldn't get them straight through. Working on it.
Ankle/lower leg strengthening
Notes
Body: Not really sore at all. Some minor tibia irritation when I apply direct pressure to it. No irritation during the run which was encouraging. Ran in new Inov-8 220 PK that I got, ball of foot, felt smooth.
Workout: Press felt good, kept a strong solid core throughout. Rock climbing was a good time.
Power Clean, 5555 3
5's: 135#, 145#, 155#, 165#
3's: 175#
Form work at 135#
1/2 "Blake", modified
Four rounds for time of:
20 Walking lunge with 45lb plate held overhead
15 Box jump, 24 inch box
10 thrusters, 45#
5 Handstand push-ups - time: 12:52
Calf work
Ankle/lower leg strengthening
Notes
Body: Some irritation in tibia during run
Workout: PC's felt pretty good today. Coaching tip, start working the squat into the catch for the clean, will be able to get more weight that way. Metcon was very legs and shoulder intensive, I struggled through the HSPU and my range of motion on those was not sufficient.
From SEALFit
2 Rounds for Time:
50 x Thrusters (65#)
50 x CrossFit push-ups (hands leave floor in down position)
Row 1,000M - time: 24:00
Weighted Pull Ups, alternating grips,
6 x 8 @ 25#
Shoulder work: L-lateral raises and rear deltoids
Ankle/lower leg strengthening
Notes
Body: Hams are definitely sore, as are traps
Workout: Good workout. Thrusters were 3-4 sets, push ups were multiple sets, row was a 4-5 mins each round. Looking at the WOD and looking at my time it seems like I should have done it a bit faster. The CF PUs are pretty brutal, I believe the most I did at once was ~12 push ups. If I did this again I would say 20-21 minutes is a good goal.
Workout: Bit of a time constraint today so everything was kept short this afternoon. Presses felt heavy, haven't done them in a while. 4 seconds off from my PR on the 50 Burpee workout, not too bad.
Swim: Good to get in the water, but it was cold (by gym pool standards, probably in the low-mid 70s). I felt my lats were sore when I started swimming.
Back Squat
Every minute for 10 minutes
2 reps @ 225#
Perform the following for 30s each, for a total of 10 minutes (4 rounds)
KB Swing, 53#
goblet squats, 53#
push press, 75#
sumo-deadlift high pull, 75#
leg levers
Bicep work and bent over rows
Notes
Body: Sore in the traps today. Minor irritation in tibia.
Workout: Back squats were alright, I was tending to lose core rigidity at the bottom and that can't be happening. Metcon I focused on technique, balance and evenness.
15 Min AMRAP
7 reps of 115lbs Hang Power Cleans
9 Reps Pull ups
- 10 rounds
Rest 5 Min
5×5 Dragon Flags Rest as long as needed between sets.
Notes
Body: No real soreness, some pain in tibia.
Workout: This workout was fun. All HPC unbroken, most PLs unbroken. I've never done dragon flags before, they are pretty difficult but awesome fore core.
Body: Hammys are sore, and forearms. Still feel a little bit sick but not terrible. Tibia pain during throughout the run, that was very frustrating. I am going to take 2 weeks off of running and focus on lower leg strengthening using some elastic bands I picked up.
Workout: It was fun to do Grace, haven't done that in ages. Time was nothing to brag about, I'd like to get it down to around 6 minutes, that's a reasonable goal I feel.
Body: Hammys are sore, as is my right tibia. Iced it on and off today.
Run: Tibia pain during my warm up, which faded as I got warm. No issues during the faster intervals. I'm happy I ran a 6:26 mile, been slow lately and this is a bit of an improvement.
Workout: Focused on keeping good form. Everything unbroken but the pull ups were getting difficult throughout the routine.
Run: Run was pretty good, I tried to focus on a few things--active core, landing my feet beneath my CG, and balance in stride. All in all it went well.
Rock climbed ~1.5 hours--Mostly 5.7s and 5.8s tonight
Notes
Body: Quads and abs are sore, as are shoulders. Tibia pain today, spent much of the day icing it.
Workout: Pretty straightforward. It was cool to mix it up and do weighted dips today, can't remember the last time I've done those. Metcon was good, pleased with the pace of it. I was tired at rock climbing tonight, but had a good time.
400m lunges
Lunge an entire lap around the track. - time: 13:32
Notes
Body: Feel pretty good today, light on my feet.
Workout: Running felt pretty good although times are embarrassingly slow, haha. Lunge WOD is always tough, 400m never looks like too much but it is a lot.
Today I went with some friends to the Shawangunks to give my first go at outdoor rock climbing. Got up at 5:30 am and didn't get home until 7:00 pm, so it was a long and fun day with perfect weather outside.
Rock climbing outdoors is much different than indoors. It is more involved, more deliberate, and slower moving. Routes have to be set up and cleaned before they can be top roped. All in all a great experience.
From The Training Room
20 seconds of work at each movement non-stop.
9 movements of 20 seconds each for a total of 3 minutes work.
1 minute rest between rounds. Do 5 rounds.
Double kettlebell swings
Double kettlebell burpees
Double kettlebell snatches
Mountain climbers
Double kettlebell Jerks
Sit throughs
Double kettlebell cleans
Drop squats
Renegade rows
I used 2 x 16 kg KBs
50-50-50
four count flutter kicks
sit ups
leg levers - time: 3:48
Notes
Body: Feel pretty good all around today. A little sore in the legs and in traps.
Workout: Good workout, constantly moving. Renegade rows always have been a strange movement.
Body: Felt stiff and inflexible warming up, a little weak as well after coming out of this cold.
Workout: Good to do some technique work at lower weight back squats, concentrating on keeping my torso up. Metcon was short and sweet, pushed myself on it.
Body: Very sore in my legs (quads and hams), they feel heavy today after the squats and thrusters yesterday. Abs are also sore. Left deltoid does feel a little funny today. During the run, no real pain, some slight aggravation in my tibia at some points but nothing bad.
Run: Pretty decent run, felt ok during it. Was planning to do 8, but after I started I thought maybe only 6-7 because running on a treadmill is incredibly dull. But by the time I got to 7, what is one more mile anyway, so did the 8.
Back Squat, 55533
5's: 185#, 205#, 225#
3's: 235#, 245#
1x10 @ 135#
Strongman routine
2 rounds of
111# atlas stone carry, ~30 yds
Prowler push, 90#, 25 yds
20 sledgehammer hits, 10 each side
Rest 2-3 mins, and repeat
Notes
Body: Still sore in the chest/front delts. Medial side of tibia has a point of pain, which is what usually occurs when I run. I have been icing it.
Workout: With all the travel I've been on lately my strong lifts have fallen off a bit. Getting back into it now, felt good to do some squatting although my numbers weren't great. Strongman stuff was fun.
3 RFT:
30 x KB swings (60#)
30 x Pull-ups
Row 500M - time: 18:29
Chipper - done at a "slow but smooth" pace:
25 x Bench Press, 165#
100 x crossfit push-ups, hands release at the bottom
Notes
Body: Legs still tired, abs are sore.
Workout: PCs were alright. WOD was tough, called for 5 rounds but I didn't have time for that much work because I wanted to do other things as well. I've never done push ups where your hands come up at the bottom, they are much harder.
Run 5 miles around Park Lake, moderate pace, 50:52 (~mile splits of 11:16, 9:33, 9:37, 9:32, 8:31)
Evening
"Fight Gone Bad w/Snatch"
Three rounds of 1 minute rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75# (Reps)
Box Jump, 20" box (Reps)
Push-press, 75# (Reps)
Single-arm KB snatch, 36# (Reps)
Rest
Results
1
2
3
WB
30
26
23
SDHP
23
20
17
BJ
26
27
24
PP
23
16
16
Sn
17
19
20
TOT
119
108
100
Grand TOT
327
Shoulder work
Notes
Body: Feel pretty good, slept for 15 hours last night. I really needed it.
Run: Run felt good. No issues. Nice slow pace. I used a new app on my phone called iMapMyFitness, and it syncs up with MapMyFitness.com, which is just like MapMyRun.com, a more well-known website. So I can log runs. It has some cool features--maps the route, times it, pace, lap time, etc. Here's a link to it: MapMyFitness.com - Regular Run: iMapMyFitness: Sep 25, 2010 4:20 PM on 09/25/2010
Workout: FGB but with KB snatch instead of rowing, as I don't have a rower. In honor of FGB5 which I donated to and my housemate participated in. It raised over $1.3M for LIVESTRONG, the Wounded Warrior Project, and the CrossFit Foundation.
Run, 13 km (8.1 miles), 70:10
Pace equals 8:40 min/mile
Notes
Body: Sore in the abs and biceps. Pain in right lateral knee during the run, and afterwards.
Workout: Good long run. Decent pace, but nothing special. Run was done at 0600 in Eksjo, Sweden, over roads, gravel and trails of various pitches. Ran with a former Swedish EOD, great guy, and a stud, and one other coworker.
Injury: Knee pain started about halfway thru, and I managed it fine, but it was irritating. Must be something with lateral movement of my knee during the run, as I did a 7 miler the other day on the treadmill with no pain at all. I suspect the terrain combined with me not paying good enough attention to my stride lead to the pain. Annoying moreso that it still hurts after the run.
Workout: Quick one as I did not have time to do much today with a last minute mess with these travel plans to Sweden. The workout felt good though. Now heading to Sweden.
Workout: Helton was a long grueling WOD. The DBSCs were the most difficult component. The run was a place where I could actually catch my breath, even running sub-8 min mile paces. Good tough WOD, which is important to do now and again.
Swim: Getting in the water felt good, although my times were pretty much crap.
Body: Still a bit sore in the quads. Also sore in upper back, I think it may be from thoracic mobility work I did yesterday.
Workout: WPL's felt good and solid. Metcon was cool, I rarely snatch so this was good to do, and I started to get in the grove of things after so many reps. Time could be much faster, the slow time is evidence I rarely snatch.
Body: Legs are still very sore, especially quads, from the front squats the other day. Hurts to walk. Abs also slightly sore.
Workout: Deads felt good at this weight. Like I said, just getting back into it this week. Metcon was good, goal was sub-5 mins though and I didn't make that. Push ups got difficult.
Shoulder work: high pulls, rear deltoids, front and lateral raises,
DB press
10 @ 40#, 8 @ 50#, 4 @ 55#, 3 @ 55#
Lateral hip work
"100 Ab Triad"
100 four-count flutter kicks
100 sit ups
100 leg levers - time: 8:31
Notes
Body: legs are very sore today, hams and quads. Running on the treadmill was causing some decent pain in my right tibia, not fun. It was surprising to me bc I had zero pain in my tibia after the 7 mile run the other day, so this was unusual.
Workout: Pretty standard. Loads were lighter as I'm getting back into it now.
Back Squat, 5 x 5
loads: 185#, 205#, 205#, 185#, 185#
21-15-9
chest-to-bar pull ups
ring push ups
front squats, 95# - time: 8:13
Notes
Body: Legs are a bit sore today from the run. Woke up and the lateral side of my right knee was hurting a little, but it got better during the day.
Workout: First day back of lifting after over a week off. Focused on form with the back squats, and went balls-out on the metcon. My housemate was there for motivation, it makes a big difference having someone push you. All front squats were unbroken.
Goals are going to have to be pushed back. I have a weeklong family vacation coming up this week, then 2 weeks later I have work in Sweden. These things are going to affect my workouts a bit, I am going to push my goals back to the end of November or end of the year.
Body: I must have gotten some kind of bacteria or infection from a cut I got playing volleyball, then swimming in the lake. Pelvic lymph nodes are swollen and sore, I feel a bit achey as if I have a cold. Not cool.
Every 2 Minutes for 12 Minutes:
2 Deadlifts @ 80% 1 RM - load: 285#
5 rounds, not for time
5 handstand push ups
12 dips
Notes
Body: Pretty sore in my hamstrings and my legs in general after the long run
Run: Every Friday at Picatinny is an Army Installation run. This was scheduled to be a 6 mile run but we me and another lost the leader and ended up running a considerable about more. One cool thing is I ran side-by-side with the Commanding General, and didn't even know it was him til we were into the run. He's a very cool guy.
Workout: Legs were pretty sore after the run, but deadlifts were good. Then some HSPU and dips.
100 wu FR
100 turtleback flutter kicks
3 x 200 CSS w/90 rest
3 x 200 CSS w/fins w/90 rest
100 cool down
Notes
Body: Feel alright today, no real soreness
Workout: Squats felt strong, but my spotter gave me help on my 2nd and 3rd reps @ 280#. I think he jumped the gun on the 2nd rep and I would have gotten that one. Angie performance nothing to write home about.
Swim: Just wanted to get some yardage in, it's been a while since I got in the pool.
Body: Legs do not want to work today. Planned to go heavy with PCs but ended up simply doing reps at 135# instead. The legs did not have the capacity today. Also have a nice fist sized bruise on my right thigh, look like a mule kicked me. Sore in legs and front deltoids/shoulders.
Workout: Run was alright, felt a little heavy on my feet today. PCs were only ok. Looking forward to rest day/rock climbing tomorrow.
Weighted Pull Ups, 20# weight vest
12-10-8-6-4-2-4-6-8-10-12 (10 + 2) - total: 82
1 x 15 unweighted deadhangs
WOD
1/2 "Coe"
FIVE rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups - time: 8:17
Later on...
Mountain biked ~2 hours at Ringwood
Notes
Body: Slept real well last night, felt good today.
Workout: PLs were good, felt solid. WOD was a difficult combo with the thrusters and push ups. Either 2 or 3 rounds of the thrusters were unbroken, the rest were sets of 2.
MTB: Wet and rainy today during mountain biking. I'm pretty cut up, as per usual. Fun times though :)
Back Squat 5 x 3
loads: 185#, 210#, 235#, 260# (2), 245# (1)
1 x 10 @ 135#
AMRAP 12 mins
6 clapping push ups
9 toes to bar
12 KB swings, 1.5 pood - total: 9 rounds
Bicep and rear deltoid work
Notes
Body: Legs are tired. I'm tired, didn't feel "with it" today during the workout.
Workout: Wasn't feeling right today and my squat numbers show that. Lack of sleep is probably the biggest culprit. Metcon was decent, TTB were the hardest part, I did not get all of those unbroken.
Strongman partner workout, each partner completes listed work
2 rounds
10 sandbag getups, 85#
Prowler push, ~50 yards, 50#
20 sledgehammer hits (10 each arm)
5 tire flips
15 keg throws, overhead in the air any way
Notes
Body: Sore in hammys and in traps a bit
Workout: Run felt good, felt even, some minor knee ache but it was hardly noticeable. I focused on having an even stride and it seemed to be fine. Strongman stuff was good, first time I threw a keg so that was cool. Keg was empty and pretty light, maybe 35#.
Pull Ups, shoot for 15 reps
15, 15, 13, 12
3 x 5 towel pull ups
Notes
Body: Pretty well rested
Workout: PCs coulda been better. As the weight gets heavier my form starts to get worse, and it's hindering me. Pull ups were good, really felt them in my biceps today for some reason.
Workout: PR on squats, nice. I was going for a triple, but came too far forward on the 2nd rep and needed help standing up with the weight, did not attempt the 3rd rep.
Workout: Good stuff all around. The 145# was very difficult for 3 reps, but got it. Metcon was good, need to get the thrusters unbroken each round though.
Workout: Deads felt pretty good. Form gets a worse at the higher weights so I try to keep it reasonable with the weight, not trying to get hurt. Metcon was good, power cleans were tough with my tired legs.
50-35-20
GHD sit ups
GHD back extensions
push ups - time: 12:15
Evening
Rock climbed 2 hours
Notes
Body: Quads and traps/shoulders are very sore.
Workout: Pull ups felt decent. GHDSU were tough since my quads didn't want to work correctly. Rock climbing was fun, after 2 weeks away from it, it was a bit of a challenge.
5 Thrusters on the min @ 115lbs... Continue on the minute until you fail, or reach 10 min/50 reps
Rest 10 min
100 push ups for time
- time: 2:58
Pull ups, 3 x 60s plank
Notes
Body: Legs are sore, groin is sore.
Workout: Good workout. Gotta work thrusters more to meet my goal at the end of August. Push ups were tough after the thrusters, and planks were killing my shoulders after the push ups.
This weekend was the 2010 Wildwood Beach Ultimate Frisbee Tournament. Over 400 teams were there, it was huge. Good times. It was very hot though, and playing on the sand felt like playing on burning coals.
Tug of War tournament at our division picnic today. Our team lost in the championship. It was teams of 6, we had 2 guys at 240#, 1 at 210#, 2 probably around 185#, and me bringing up the lightweights at 165#. The team we lost to in the champtionship had a guy over 300# and another guy around 400#. The 300-pounder was athletic, but the the other guy was huuuge, not in a good way. We were definitely at a size disadvantage but we pulled hard!
Body: Feeling run down and tired. My legs are beat and during the run it was hard to get them going. This is the 6th straight day of workouts, so I'm looking forward to resting tomorrow. Then I have an Ultimate Frisbee tournament at the beach in Wildwood all weekend, should be fun.
Run: Run was feeling ok, a bit sluggish but it was an LSD run anyway so I took it slow. Miles 3 and 4 I was having some pain below my knee and stopped to walk and stretch a couple times, hence the slower splits. Mile 5 was pretty much painless as evidenced by the split.
Back Squat, 2 reps @ 215# every minute on the minute for 10 minutes
5 rds
10 box jumps
10 toes to bar
10 ring dips, strict - time: 7:32
Notes
Body: Was feeling a bit sluggish at first but eventually got in a groove. Hammys are a little sore.
Workout: Squats felt alright, a bit heavy but not bad. This type of workout is good on those days where you feel a little beat and don't want to go for a high or maximal load. Metcon was good, ring dips got tough at the end.
Saturday was the 2010 Warrior Challenge held at Avon by the Sea, NJ. It was a competition and fundraiser benefiting Task Force Dagger. All told the event raised over $10,000 to go to the Army Special Operations community.
This year the Army had representation from Special Forces in attendance. They had a tent set up with a variety of small arms and equipment--M9's, multile M-4's with various optics, M-110 SASS, Barrett 0.50-cal, Russian RPD, RPG, High Altitude High Opening freefall gear (HAHO), and more. Very cool stuff.
It was a great event and competition and a great day at the beach.
Competition
This year's competition portion was much like last year's, and was made up of 3 events:
A 1-mile soft sand run, 1/2 mile performed while carrying a sandbag (50# men, 25# women), 1/2 mile performed without.
Max deadhang pull ups
Max burpees in two minutes
For the run, which was double the distance of last year, I paced myself much better. Last year I shot out at a very fast pace and was near the front of the pack for a portion of the run. I then began struggling with carrying the sandbag over one shoulder and with the pace, and believe I ended up finishing 4th or 5th in the run last year. Because my pace was so fast, I felt like my heart was going to explode and I never fully recovered for the other events, remaining nauseous until the end.
This year I set a better pace for myself and continued to pass people throughout the run. Carrying the sandbag on my neck/both shoulders worked well for me. I finished 4th in the run this year, and I felt a million times better afterward than I did last year, and felt comfortable in the events to follow.
Max pull ups, pretty straight forward. As many deadhang pull ups as you can do, no time limit. I did 23.
Max burpees in 2 minutes. Chest to the ground and jump in the air with hands above your head, no clap overhead necessary. I did 50 (last year I did around 35 while balancing with trying to not throw up).
Results
My personal goal going into this was set pretty high and I wanted to win the event. I came up short, finishing 3rd overall, and was pleased with myself for "placing" although only 1st place gets an award. There were about 75 participants, mostly male.
The results from the competition can be found here.
Bib# 156, Bryan, finished 1st overall (3rd place in run, 25 pull ups, 55 burpees)
Bib# 178, Jon, finished 2nd (1st place in run, 23 pull ups, 50 burpees)
Bib# 191, me, finished 3rd (4th place in run, 23 pull ups, 50 burpees)
As Many Rounds in 4 Minutes Of :
7 Power Cleans @ 115#
7 Chest to Bar Pullups
Rest 1 Minute
Repeat For 3 Total Cycles - cycle 1: 3 rds cycle 2: 2 rds + 7 PCs cycle 3: 2 rds + 3 PCs
Rest 1 minute
AMRAP in 4 mins
7 PCs @ 95#
7 C2B PL - 3 rds + 3 PCs
Notes
Body: Sore in the bottoms of my feet and in my right hip area.
Workout: PCs were became difficult. I was not able to do many of the rounds unbroken. When I used 95# I was able to get more unbroken rounds.
Body: Felt sluggish today. This weekend I had to get up extra early to make it to class, and an afternoon nap today made me more sleepy.
Run: Running was good, intervals have been missing from my programming because I've been building up to them. They were tough on my cardio, not too tough on my legs. Speed will come.
Workout: Trained some pull ups and core, pretty simple. Getting the pull ups in for next weekend, here's a shot from last year...
Workout: PR on the PC, that felt good although I know my form needs to be better on those. Metcon was good, kept a high intensity throughout. I liked this WOD, would like to do it again in the future so I'll call it "Down & Up" so that it's easy to find again.
4 rds
5 handstand push ups
10 knees to elbows
10 back squats, 65# - time: 6:11
Notes
Body: Hamstring are cooked today. Upper back is a bit sore as well.
Workout: 5k felt good today, the run went well despite the heat. Press was ok, nothing great. WOD was difficult when it came to the HSPUs, those did not go so smoothly.
300# Back Squat - done, 300#,29 Dec 2010 200# Clean, any way
Sub-4-minute Fran - 4:03 best,13 Feb 2012 30 deadhang pull ups
Previous Goals
150# shoulder press - done, 150#,15 Dec 2009 225# front squat - done, 225#,29 Mar 2010 25 dead hang pull ups - done, 25 reps,4 Apr 2010 30 muscle ups in under 15 mins - done, 10:03,2 Apr 2010 500 yd CSS in 8:30 - done, 8:19,29 Mar 2010
