CU, Ham Raises, PU, LL Metcon

Afternoon

5 mile walk around the park

Evening

5 rds
10 deadhang chin ups
15 self-assisted hamstring raises
20 push ups
25 leg levers
-    time: 13:12

Notes

• Body: Achilles pain
• Workout: Good stuff, hamstring raises were tough.

Run + BW Metcon

Evening

run 2.5 mi, 26 mins

From Mainsite, modified
30 Handstand push-ups, scaled
40 Pull-ups, deadhang
50 Squats
60 Sit-ups
70 Burpees
-   time: 14:22

50 reverse sit ups

Notes

• Body: Achilles pain.
• Workout: Run and workout both felt fine.

Rest Day

Busy today, no workout.

Notes

• Body: Did a lot of walking today, right achilles still hurts.

Run + PU

Evening

Run 23 mins, ~2.4 miles


Push ups

Notes

• Body: Feel fine.  Pain in lower right leg still.
• Workout: Ran down to the pier and back, then did some push ups.  Busy week this week.

TJ, Rev SU, SQ

Evening

5 rds
10 tuck jumps
15 reverse sit ups
20 squats
-    time: 8:27

Notes

• Body: Feel fine.
• Workout: Done in my hotel room.  I'm in VA Beach this week for work.

Easy Run and Rest Weekend

Easy 1.25 mile run on Saturday.  No workouts this weekend.

Notes

• Body: Feel alright.  Still irritation in lower right leg.

MU, HSPU, SQ Metcon

Evening

10 rds
2 muscle ups
4 handstand push ups
8 squats

Notes:

• Body: Sore in hammys.
• Workout: Muscle ups gave me difficulty, I wasn't able to find the rhythm and coordination to do them efficiently today.  The other components were good.

Weighted PL + KBSw, PU, SDHP Metcon

Lunchtime

1 mile easy run

Weighted Pull Ups, 555333
5's: 25#, 35#, 45#
3's: 50#, 55#, 60#

3 x 8 @ 25#

3 rds
1 min KB swing, 60#
1 min push ups
1 min SDHP, 60# KB
1 min rest
-    score: 24-44-24,  27-41-25,  30-40-29

Bicep work

Notes

• Body: Some tiredness in legs.  Still pain in lower right leg.
• Workout: Pull ups felt stronger than I expected as I was tired today, haven't been sleeping as much as I should be.  WOD was good, a simple, old fashioned high intensity WOD.

Thr, PL, Sn, FW Metcon

Lunchtime

0.5 mile easy run

2 rounds
15 thrusters, 95#
19 pull-ups
7 power snatch, 95#
30 floor wipers, 135#
-    time: 12:23

Lever incline rows, rear deltoid work

150 four-count flutter kicks
-    time: 4:33

Notes

• Body: Somewhat sore in hammys.  Hands feel raw/sore from rock climbing
• Workout: Felt good, started to get into a grove with the snatches.

BS & Rock Climbing

Lunchtime

1 mile easy run, 11:20

Back Box Squat 5 x 3
loads: 185#, 205#, 225#, 245#, 255# (PR)

bicep exercises

Evening
Rock Climbed 1.5-2 hours

Notes

• Body: Pain in achilles/soleus.  Some pain in tibia.  
• Workout: Easy run was ok for my leg.  Squats irritated it more though if I rocked forward on the balls of my feet some.  PR on squats.  Rock climbing is always a good time :)

Press + KBS, PU, SU, RR, RD Metcon

Lunchtime

Press 5 x 5 straight sets
load: 120# for 4 sets, 125# on final set

AMRAP press @ 95#
11

45 kettlebell swings - 60# KB
45 push ups
45 weighted sit ups - 30# KB
45 ring rows
45 ring dips
-    time: 12:09

Upright rows

Notes

• Body: Sore in achilles/soleus.  Quads, hammys also sore.
• Workout: Press felt pretty solid today.  The 5 reps were usually pretty difficult.  I focused on keeping a good upright rigid posture, tight core, and getting my head thru the bar.  WOD was good, ring rows and ring dips were very difficult.

Rest Day

No workout.

Notes

• Body: Sore in achilles/soleus, took some ibuprofen... I want this to go away.  Also sore in hammys and hip adductors from sprinting at softball.

Softball

Played 2 games of softball

Notes

• Body: Sore in achilles/soleus, not fun.  Also sore in hammys and upper back.

Deadlifts + Brp

Lunchtime

Deadlift 555333
5's: 275#, 285#, 295#
3's: 305#, 315#, 325#

1 x 21 @ 225#

50 burpees for time
-    time: 2:35 (PR)

Notes

• Body: Just sore in my achilles/soleus, and some in shoulders.
• Workout: Deads felt strong today, probably could have done another 5-10# but this is what I had planned to do.  Burpees was a PR of 16 seconds.

Military Press + Row, PU Metcon

Lunchtime

Seated Military Press, 555333
5's: 95#, 115#, 125#
3's: 135#, 140# (2, assistance on 3rd), 145# (1, assistance on 2nd and 3rd)

AMRAP 10 mins
15 calorie row
15 push-ups
-    7 rds + row.  Completed 8th rd.

Lever incline row, neck exercises, upright rows, rear deltoid work

Notes

• Body: Still really sore/hurt in lower right leg, soleus/achilles area.
• Workout: Rack was taken so I didn't want to do standing press and did seated instead.  WOD was good, smoked my quads doing it.

HPC, FS, Tabata, Core

Evening

From CFE
Hang Power Cleans, 5x1 Rest (120sec) Between sets

loads: 135#, 145#, 155#, 160#, 165# (PR)

Front Squats, 3x5 @75% Rest (60sec) between sets, Keep bar speed fast.
load: 170#

Rest 5min

Tabata Mash up 20:10x8
Knees To Elbows/ Wall Ball 20lbs
"20sec on Knees to Elbows, rest 10sec, 20sec Wall Ball etc. 8min total Work time".
-    score: 7/11

core work
50 four-count flutter kicks
60s plank
50 sit ups
60s plank
50 pulse ups
60s plank
50 leg levers
60s plank

Notes

• Body: Not really sore.  My right achilles/soleus has been hurting when I point my toes, so I'm haven't been running this week and we'll see how it feels next week.
• Workout: Pretty good all around.  PR'd on HPC.

SQ, HSPU

Evening

10 rds
10 handstand push ups, scaled
20 squats

Notes

• Body: Pretty ok all around.  Today was a long day of testing out in the sun and a long time spent in the car driving.
• Workout: Did this one quickly before getting in the shower and going out in New Orleans for the night.  HSPU were a good challenge even with my feet up on the bed.

PU, Core work

Evening

10 rds
20 push ups
20 core exercises (5 rds lower, 5 rds upper)

Notes

• Body: Very sore in lats, some in chest.
• Workout:  I'm down in Louisiana for a few days, did this in my hotel room.

Rest Day

No workout

Notes

• Body: Sore in chest and lats and quads.

Easy Run + "Angie"

Afternoon

1.5 mi easy run at track, 14:24

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
-    time: 13:25 (PR)
-    Splits were 5:13, 2:54, 2:28, 2:50

biceps, toes to bar, and tricep work


Notes

• Body: Some soreness in quads and hams.  Some irritation in right tibia, again.
• Workout: Big PR on Angie today, previous best was 14:05 set nearly a year ago on 4/19/09.  Big help was probably the fact that I'm starting to "get" butterfly pull ups.

Back Squats, "Threepeat", Abs

Afternoon

Back Squats, 195#, 2 reps on the minute every min for 10min. Drive out of the bottom as quickly as possible.

 "Threepeat" from CF Pierce County

3 KB Squat Clean Thruster (L/R/then both) (used 53# KBs)
6 Box Jumps
9 Ring Dips
12 Pullups
15 Air Squats
18 Snatch 9/9 (44) (used 53# KB)
21 Press/Push Press/Push Jerk 7/7/7 (85)
3 Rounds for Time
-    time: 17:34

"100 Ab Triad"
100 four-count flutter kicks
100 sit ups
100 leg levers
~10 mins

Notes

• Body: Sore in traps
• Workout: Didn't feel like going very heavy with squats today so I did this routine.  The WOD was good, KB Squat Clean Thrusters with 2x KBs are interesting haha.  The snatches and press complex were the hardest parts by far.  By the time I did ab work I was pretty wrecked.

Easy Run + Cleans

Lunchtime

Easy run, ~17 mins.  Estimated 1.5 miles

Cleans 5 x 3
loads (hang power clean): 135#, 145#, 155#
loads (power clean): 160#, 165#

3 x 5 hang power clean @ 135#

Notes

• Body: Felt fine.  It was nice to run outside today and get some sun.
• Workout: Pretty good.  I want to include some form of cleans in my next set of goals.

Rest Day

Spent most of the day in a car on the way back from TDY.

Notes

• Body: Fine.  Slept like I was laying on rocks all night though.

Press + Thr, PL, SC, RD Metcon

Lunchtime

Press 555333
5's: 95#, 105#, 115#
3's: 125#, 135#, 140#

15-12-9
thrusters, 75#
pull ups
squat cleans, 75#
ring dips
-    time: 12:33

Notes

• Body: Some soreness in hams
• Workout: Finally pressed a reasonable amount today so that was good.  140# was hard though, had to fight for a few seconds on the 3rd rep.  Metcon was good and tough.  Everything was straight through except squat cleans which seem foreign.

Run, Deadlifts & Swim

Lunchtime

1.75 mi easy run, 19:00

Deadlift 555333
5's: 275#, 285#, 295#
3's: 305#, 315#, 325# (1)

Evening
Swim (yds)

100 wu FR
100 wu CSS
3 x 200 CSS w/90s rest
-    times:   3:25    3:24    3:22
2 x 400 CSS w/fins w/120s rest
-    times:    6:08 (fin came off and I had to retrieve it)    5:52
100 cooldown

Notes

• Body: Not sore.  Felt rested.  I need to be eating more.
• Workout: Run was ok, got some new shoes to try out so we'll see if that helps things.  Deads were ok, no gain though.
• Swim: Felt pretty good.

Pull Ups

Evening

Pull Ups, goal 25 deadhang
result: 25 (PR)





bicep dumbbell curls

Deadhang Pull Up ladder, on the minute
2-4-6-8-10-11

straight bar bicep curls

Notes

• Body: Hip flexors still a bit sore.
• Workout: Achieved the 25 pull up goal, but it was very close. Literally could not have done 1 more.
• Misc: overall this week was very successful. Also it's been a relatively light training week since it was all bench marks, tomorrow starts getting back into the real deal training.

Easy Run

Afternoon

1.25 mi easy run, 12:30

Notes

• Body: sore in abs and in hip flexors
• Workout: Incredible weather outside, perfect for a run.  I wanted to go further because I felt good and the weather was so nice but decided to be cautious, still building slowly.

Muscle Ups

Lunchtime

30 muscle ups
-    time: 10:03

Notes

• Body: Sore in hammys and abs, and some soreness in upper back still.
• Workout: Real happy about this one, although sub-10 would have been nice it was still 5 mins under my goal, that made me feel good.  Last time I did this was 2/19/09 and I did it in 22:17 so this is a big PR.

Easy Run + Back Squats

Lunchtime

1.5 mi easy run, ~16:30

Back Box Squats, 555333
5's: 185#, 205#, 225#
3's: 245#, 260# (2, PR), 225#

AMRAP reps @ 165#
15

Early Evening
P90x Ab Ripper X dvd

Notes

• Body: Still a little sore in upper back.  Little sore in right tibia.  Right ring finger is swollen from where i semi-tore it rock climbing, not sure why it is irritated...
• Workout: Squats felt good, but the weight felt heavy.  That is a PR for most weight done.  Ab ripper dvd is no joke, that thing is tough.
• Misc: May attempt pull ups tomorrow.  With my schedule over next few days I'm not sure when the muscle-ups will happen, maybe Sunday night.