Skiing

Skied today for a number of hours.

Notes:

• Body: slightly sore in quads.  Jammed my thumb today when I fell and my ski pole pushed my thumb back.
• Misc: Skiing was a lot of fun, starting to get a little better at jumps.

Press + "Angie"

Afternoon

Shoulder Press 555333
5's: 115#, 120#, 130#
3's: 135#, 140# (1 fail), 140# (1 fail)

3 x max reps @ 95#
8, 7, 7

then

"Angie"
100 pull up ----- 6:41
100 push up ----3:30
100 sit up ------ 3:00
100 squats ----- 3:19

time: 16:30


Notes:

• Body: Felt alright. Obviously the strength was a little lacking.
• Workout: First time I've done Angie since I can't remember. My time was over 2 minutes off my PR, most of which was in the pull ups (best pull up split for Angie is 4:46). Wasn't happy about that but at the same time I was happy with the intensity and difficulty of the WOD, still a good and beneficial workout even if the time wasn't there.
  

Rest Day

Rest Day

Visited podiatrist today. Long story short, I received a cortisone shot and instruction to cut back on running to about 1 mile 3x a week. I'll use that as a basis and increase mileage slowly over the course of 2 months. Doctor also emphasized the runs being "easy" pace, no intervals, more like 9min mile. I'll heed his words and give it a go.

Rest Day

No workout. Doctor tomorrow for my tibia, we'll see what happens with that.

Part 4 of "Silent Warriors"

Part 4 here.

Visit msnbc.com for breaking news, world news, and news about the economy

Part 3 of "Silent Warriors"

Part 3 can be seen here.

Visit msnbc.com for breaking news, world news, and news about the economy

PC + PL Ladder + CU, plank

Lunch

Power Clean 5x3
135#, 145#, 155# (2, fail), 155# (1, fail), 135#, 135#, 155# (1, fail)

On the minute deadhang pull up ladder
11 rounds + 8 pull ups

5 rds
5 deadhang chin ups
60s plank position


Notes:

• Body: Sore in hamstrings. Some tinges of pain in hamstring tendon during early cleans. No pain in tibia after run yesterday, which is nice.
• Workout: Very disappointed with the power cleans. Frustrated. Pull up ladder was ok, but not a PR.
• Misc: This is my 5th day straight of workouts. After today's mediocre performance I'll be taking the next two days off.
  

"Silent Warriors" series on NBC

NBC is airing a 4-part series on Navy SEALs and what it takes to be successful at training.

There have been 2 segments so far, and they can be seen here (1)

Visit msnbc.com for breaking news, world news, and news about the economy

and here (2).

Visit msnbc.com for breaking news, world news, and news about the economy

Run

Lunch

Run 3 miles at moderate pace
time: 25:46

Notes:

• Body: Sore today in glutes, hammys, traps, and a little in quads. Noticeable right tibia pain during run.
• Workout: I tried playing with my stride as I notice my right leg tends to impact "louder" than my left. Figured out how to dull the sound of my stride, which may help, and pain seemed to subside when I changed my gait to this, although it may have just faded since I was warmed up. The gait that seemed to work was more of a midfoot/heel area strike as opposed to forefoot. I'll play around with this some more.
• Misc: Going to the doc on Friday, I am looking forward to it.
  

FS + KB Snatches & Swim

Lunch

Front Squat 555333
5's: 135#, 155#, 165#
3's: 175#, 185# (fail, 1), 185#

then

100 KB snatches, 40#

time: 6:22


Evening

Swim (yds)

100 wu FR
150 turtle-back flutter kicks
100 scissor kick
5 x 100 CSS w/90s rest (swam on right side, left side, etc...)

• times: 1:44, 1:39, 1:40, 1:38, 1:38

300 CSS w/fins

• time: 4:32

150 cool down


Notes:

• Body: Sore in front deltoids, otherwise fine. Some aching in tibia.
• Workout: Front squats were ok. 185# I failed at first, just wasn't into it. Next set I got but the third rep nearly bent me in half, need to figure out how to keep my chest up on heavy reps. Snatch WOD was good, did 10 per side until I got to 100. Of course I tore my palm in the last set, always seems to work out that way :)
• Swim: Good swimming. Intervals felt pretty smooth. 90s may have been too much rest though. Fin swim was done at moderate intensity, not that fast.
  

PT workout

Evening

10 rounds of

10 deadhang pull ups
20 push ups
20 sit ups/four-count flutter kicks
20 squats


Notes:

• Body: Felt fine. Some aching in my tibia from the sprints. I'm anxious to see if this new doctor I'm seeing on Friday can help me.

Run Intervals

Afternoon

Workout:

1 mile run to track
4 x 400m intervals w/3:00 rest
---- times: 1:22, 1:19, 1:19, 1:19
4 x 200m intervals w/1:30 rest
---- times: 0:35, 0:36, 0:38, 0:36


Notes:

• Body: Felt a little sore in my quads during the intervals. Slight tibia pain. Slight ache in front of hip.
• Run: Not bad, felt good to do some sprinting. Pain in tibia usually happens during warming up then fades away. Never any real pain when sprinting and all my leg muscles are tight. Times were ok I guess, interesting how I ran a 1:19 for 3 of the 400's.

Rest Day

No workout.

Notes:

• Body: Not really sore anywhere. Maybe a little sore in my quads.

PC 5x3 + Brp, GHDSU, GHDExt Metcon & Swim

Lunch

Workout:
Power Clean: 5 x 3
115#, 135#, 145#, 150#, 155#

then

7 rds of
7 burpees
7 GHD sit ups
7 GHD back extensions

time: 6:29


Evening

Swim (yds)

100 wu FR
100 turtle-back flutter kicks
100 scissor kicks
300 CSS

• time: 6:03

500 CSS w/fins

• time: 8:03

150 cool down

then

3 x 30 push ups


Notes:

• Body: Quads were feeling weak during the metcon, not sure if it was from the power cleans or from the past weekend still.
• Workout: Power cleans are something I want to do more of so I get stronger at them. My triples were not "touch and go" but more like "drop weights, re-grip barbell, reposition body, then go." Metcon was good, kept the pace very high. Burpees were good, GHD sit ups showed me just how fatigued my quads were, it was difficult to contract them hard.
• Swim: Just wanted to get back into the water today, not push it too hard.
  

Thruster, Run Metcon

Lunch

Workout:
30 thrusters, 45#
run 800m
20 thrusters, 65#
run 600m
10 thrusters, 85#
run 400m

time: 13:16


Notes:

• Body: Starting to feel "right" again. Quads sill a little sore. So are shins and slightly sore in my arches. NO PAIN in my lateral knee area / hamstring tendon which is very nice and I'm happy about.
• Workout: Felt good and kept intensity going through it. Thrusters are a weakness so I wanted to work them, as well as get some running in.

Push Press, Bench Press

Lunch

Push Press, 5 x 5 (sub max efforts)
115#, 125#, 130#, 135#, 140#

Bench Press, 3 x max bodyweight reps (165#)
12, 10, 10


Notes:

• Body: The last 2 days I have been resting. Most of my soreness was concentrated in my legs after the NYC Hell Night--foot arches, shins, calves, back of knees, hamstrings, quads, and hip flexors. Core was very sore, and it was difficult to sit-up from lying down on the couch. Some soreness in lats as well.
• Workout: Wanted to do something in the gym today, but nothing too crazy. I felt good when I woke up but once I picked up weights I realized how fatigued I still was. Good stuff though, felt good to push some weights again.
  

NYC Hell Night

For a full and detailed report, visit Shane's page here.

The 24-hour NYC Hell Night proved to be a very challenging, fun, and exhausting event.

Prep
Most of the items I brought were suggested by Shane in preparation for the events and environments we would be in--jacket, under armour, bathing suit, etc.

For nutrition I brought an orange, banana, bag of oreos, bag of natural energy blocks, 3-L of water in a camelbak, a mixture of Vitargo (for quick replenishment of glycogen stores) and Xtend (for amino acids and to fight muscle catabolism). Most of the day I ate Oreos. I ate more Oreos on Saturday than I have in the past 3 years, it was disgusting and awesome at the same time. I also brought fish oil to fight inflammation, and Endurolytes (pills) to feed me electrolytes. My housemate, Jared, has done a number of endurance events and having him to help with the event nutrition was a huge help.

All said and done, my ruck weighed in at 26 lbs.


Event
We got started at 0000 sharp at the south end of Central Park. A full description of the day's events are at Shane's page, but I will give you the gist of it here. We rucked. A lot. The single most difficult component of the day was the rucking we did for hours on end. The sidewalks in NYC are very hard on the feet and carrying the additional weight made it a little more difficult.

Shane had designed a variety of tasks for the two teams to do. They were creative and often involved both mental and physical components. Because of his attention in building this event it kept everyone in good spirits, even when we were tired and beat.

Personally, I found the relays on the beach to be the most fun part of the day. A good variety of movements were used and the races were usually pretty close. Plus some girls came over during the relays and Cody, one of the guys doing this event, hit on her big time and she was loving it haha, it was good stuff.

During the event, the parts of my body that were taking the biggest beating were the bottoms of my feet, my hip flexors, and the back of my knees/upper calves. Definitely beat up my legs. A couple of my toe nails are bruised up underneath and I'll probably lose them. Upper body felt ok, although it was tired by the end of the day.

As we approached the final 2 hours or so I became irritable. That was interesting to note.


Post-Event
On the way home I continued to be irritable. I was very tired and Jared said I started to not make sense. Repeating questions I had asked him already and saying weird things to my girlfriend prove that. I was very happy to arrive back home and shower and go to sleep, around 4am. I slept until 3:30pm that day.

I had a great time. All of the guys who participated were cool and enjoyed grinding through the suck factor of the event.

Rest Day

No workout, just some stretching and packing for tonight... 24-hour NYC Hell Night

Notes:

• I still have a couple of things I want to get. I am very excited for this, it should be awesome. Hopefully I can nap after work and the excitement doesn't keep me awake. This entire time I felt like I've been planning for an operation, what we'll need, what we'll encounter, how long we'll be out, etc. Pretty cool feeling.

Rest Day

No workout. Gathering gear and food for 24-hr Hell Night.

Notes:

• Body: Sore in lats, traps, biceps, forearms. Some ache in hamstring tendon.
• Misc: Nervous for the Hell Night. I'm expecting some acute irritation in my hamstring tendon but hope it doesn't last all day. I'll try to stay positive, that's the only thing I'm nervous about.

Press 555333 + HPC, TTB, BS Metcon, & Run Intervals

Lunch

Shoulder Press 555333
5's: 95#, 115#, 125#
3's: 135#, 140#, 145# (1)

then

6 rds OR AMRAP 10 mins (whichever comes first)

5 hang power cleans, 115#
10 toes to bar
15 ball slams, 10#

time: 6 rds in 9:13 (rds were 1:22, 1:25, 1:33, 1:38, 1:40, 1:34)


Evening

Run (on treadmill)
1 mile warmup
4 x 400m w/100s rest

times: 1:45, 1:40, 1: 29, 1:28


Notes:

• Body: Sore in lats, upper forearms, biceps. Some tibia ache. Some hamstring tendon ache.
• Workout: Good WOD. Kept intensity pretty good.
• Run: Run was done basically to see how my leg/injuries feel. It felt ok, not great but not terrible.
• Misc: Hell Night in 2 days, I am excited for it and a little nervous.

Back Squat + CU, Brp Metcon, & Swim Intervals

Lunch

Back Squat 555333
5's: 185#, 205#, 215#
3's: 225#, 235#, 240# (no attempt)

then

Metcon from CFE site (modified slightly)

5 sets;
20 chin ups
10 sec rest
AMRAP Burpees in 30 sec - DO NOT pace these
rest 90 sec

Burpee numbers: 12, 11, 10, 11, 12


Evening

Swim (yds)

100 wu FR
150 turtle-back flutter kicks
150 scissor kicks
5 x 50 CSS w/60s rest

• times:

  0:00:50

  0:00:49

  0:00:51

  0:00:47

  0:00:49

• average: :49.2

5 x 50 CSS w/30s rest

• times:

  0:00:47

  0:00:49

  0:00:48

  0:00:48

  0:00:47

• average: :47.8

300 CSS w/fins

• time: 4:22

100 cooldown

then

4 x 25 push ups w/45s rest between sets


Notes:

• Body: Right lateral hamstring tendon some pain during middle squat sets and burpees.
  
• Workout: Squats could have been better. Taking a few days off for vacation certainly didn't help my strength. 235# form was not very good, and I was going to do 240# but after picking up the weight I decided not to attempt. The metcon was better, intensity was good. Unable to get 20 chin ups unbroken.
• Swim: Felt good and strong. The 60s rest in the intervals was too much rest so I did 5 and then switched to 30s rest. Averages were better than last time I did 50yd intervals. Seem to be a tad faster when swimming on my left side.
  
• Misc: Vacation was good. I have the 24-hr Beatdown event this Saturday in NYC, which I'm looking forward to. Hopefully my body behaves for the most part.
  

Press 555333

Lunch

Warmup:
Hamstring exercises
2 x 10 pull ups
dips
stretches
press 10 @ 45#, 5 @ 65#


Workout:
Shoulder Press 555333
5's: 95#, 115#, 125#
3's: 135#, 140# (PR), 145# (2)

then

Seated calf raises, 3 x 8 @ 35#
calf stretches


Notes:

• Body: Sore in hamstrings and chest. Heated my tibia before bed and then wrapped it with ace bandage and elevated it while I slept. Felt good when I woke up but after walking around a little it started to ache a little.
• Workout: Press was good today. 140# was a harder set than 145# as far as exertion went. I feel like the last rep at 140# was much harder than my 2nd rep at 145#. Set a PR which always feels good.
• Misc: I leave for Punta Cana tomorrow. I'm trying to rest my leg up more, I probably don't realize how much stress I put on it through all the exercises I do, even without the running. I plan to workout while on vacation but might just restrict it to PT style things, maybe light jogging in sand. Haven't thought about it in depth yet. I don't know if I'll be posting while away.

FS, PU, DL Metcon & Swim

Lunch

Warmup:

stationary bike, 4 mins
dips, squats, stretches
hamstring exercises
front squat, 5 @ 95#


Workout (from RedShed, scaled to 95#):

Complete for following for time:
21, 18, 15, 12, 9, 6, 3
front squats - 95#
push-ups - hands on the barbell

3, 6, 9, 12, 15, 18, 21
deadlifts - 95#
push-ups - hands on the barbell

time: 17:00


Evening

Swim (yds)

100 wu FR
150 turtle-back flutter kicks
150 scissor kick
500 CSS
-----time: 9:01
2 x 200 CSS w/fins, 30 sec recovery
-----time: 2:53, 2:46
150 cool down

followed by 50 push ups


Notes:

• Body: No muscular soreness. Tibia dull ache at times. Slight pain in right lateral knee area during deadlifts.
• Workout: I felt good doing this WOD. Happy with my intensity. Shoulders started to fatigue during some of the front squats from holding the weight, which I thought was interesting.
• Swim: Good swim today. Best 500 yd CSS swim since April 09.

Rest Day

Rest Day

OHS, PP, Farmer's Walk & Brp

Late afternoon

Warmup:

Jump rope 10 mins
Calf stretches
Pull ups


Workout:

10-8-6-4-2
Overhead Squats, 75#
Push Press, 75#
Farmer's carry, 50 steps, 2 x 45# plates

time: 12:03


then

50 burpees
time: 3:00


then

Seated calf exercises
Calf stretching


Notes:

• Body: Slight tibia aching. Hoping that calf strengthening and stretching helps out.
• Workout: I was annoyed by how the OHS workout went, very painful on my wrists and that caused me to set the bar down a lot more than I wanted to. That's something I have to work on more of. So I did 50 burpees to get my heart rate going and get some intensity today.

Run & PT

Afternoon

Run around Audubon, NJ. 3.75 mi.

then

30 push ups
30 sit ups
30 four count flutter kicks
30 squats
7 rounds

time: 27:01


Notes:

• Body: Run felt decent for most of the time. I focus my mind on my right leg so much because it is the one that has been suffering injury. Focusing on activating my glute and calf during landing seem to make me feel more balanced in my stride. At one point my knee area started to ache and I walked for about 2 minutes, then we continued to run and I had no more issues.
• Workout: Push ups were good, felt smooth. Squats were the hardest thing, need to do more of those. This wasn't a done at a high intensity, just steady quick pace.