Rest Day

After 5 days of workouts, no workout today.

Notes

• Body: Legs feel a little sore and tired.  Front delts/chest a little sore.  Tibia pain, still icing it.

BS & Strongman

Lunchtime

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.

Run + Rock Climbing

Lunchtime

Long run, 7 miles, on treadmill
-    splits:    10:26    10:06    9:53    9:56    8:57    8:56    7:40

Evening
Rock Climbed ~2.5 hours
Mostly top roping, 5.7-5.9 range

Notes

• Body: Still a bit sore in the abs and legs.  Very sore in chest and front deltoids.
• Run: Felt good during it, a little uneven with stride but no pain.  Afterwards my right tibia was a bit sore, still is.  Been icing it.
• Rock climbing: Always a good time.  Felt strong.

PC & KBSw, PL, Row Metcon & BP, PU

Lunchtime

Power Clean, 4x4
loads: 135#, 145#, 155#, 165#

Taken from SEALFit site and modified


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.

WPL, SU, LL

Afternoon

5 rds
wearing a 20# weight vest
10 weighted pull ups, deadhang
20 sit ups
20 leg levers
-    time: 10:05

Notes

• Body: Legs pretty beat.  Neck and shoulders are sore.
• Workout: Had little time today, did something quick. Pull ups felt more difficult than usual today.

Run + FGB

Afternoon

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.

No Workout

Travel day, coming back from Sweden. 8 hour plane ride, no workout.

Notes

• Body: Feeling whacked.  Partied all night and almost missed the flight haha.

Rest Day

No workout

Notes

• Body: A little sore in the chest.  Knee is feeling better.  I think the mixed terrain throws me slightly out of alignment and causes the pain.

Bodyweight

Evening

Push ups

Notes

• Body: Feeling alright. Slightly noticeable pain in lateral right knee, I'm glad it's feeling a bit better.
• Workout: Only had a few minutes in the hotel room and did some push ups.  Busy day.

Long Run

Early morning

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.

PC & PL, Dips, Biceps, Core

Afternoon

Power Clean 555333
5's: 40kg, 50kg, 55kg
3's: 60kg, 65kg, 70kg (154#)

4 sets of
15 pull ups, deadhang
15 dips

bicep work

"100 Ab Triad"
100 four count flutterkicks
100 sit ups
100 leg levers
-    time: 8:45

Notes

• Body: Felt pretty good today.  Found a gym and they let me in for free today, which was nice.  Everyone here is very nice.
• Workout: The gym was sort of like a YMCA.  Felt good to do something with actual weights.  Have an 8-10 mile run scheduled for the morning, 0600, ouch.

No workout

No workout, too busy seeing Stockholm and driving to Eksjo.

Notes

• Body: Feel a bit tired, didn't sleep much.

Long Run

Late Evening

Run 7 miles, on treadmill, 62:27

Shoulder work:
Lateral raises, DB press, cable raises, rotator cuff work

Notes

• Body: Feel pretty good, but very tired.
• Workout: Good steady run.

WPL

Afternoon

100 weighted pull ups, kipping, 20# weight vest
-    time: 8:15

Notes

• Body: Feeling good
• 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.

Rest Day

No workout

Notes

• Body: Sore in the legs
• Misc: Leaving for Sweden tomorrow, that will screw with my schedule a bit.

Run & Strongman

Lunchtime

Run 3 miles, on treadmill, ~27:30

Strongman stuff
5 x 50yd prowler pushes, 50#, w/2-3 mins rest

4 rds as fast as possible, untimed
5 sandbag get ups, 85#
14 sledgehammer hits

Notes

• Body: Felt sore in my hamstrings, some in my biceps as well.
• Workout: Run felt good.  The Prowler is the single most demanding exercise I know of, good workout.

BS & KBSw, GSQ, CPU Metcon + Rock Climbing

Lunchtime

Back Squat, 55533
5's: 185#, 205#, 225#
3's: 245#, 255# (1)

1 x 21 @ 135#

Every minute on the minute for 10 minutes
5 KB swings, 70#
5 goblet squats, 70#
5 clapping push ups

Rotator cuff and lateral hip strengthening

Evening

Rock climbed, ~2 hours.  Multiple 5.8s and 5.9s.

Notes

• Body: Legs were a bit sore today, as well as traps.
• Workout: Squats felt a bit weak, I'll get it back though.  Metcon was good, borrowed from CFE.
• Rock climbing: Real good, I felt like my grip was very strong today, allowing me to get through the 5.9s.

Helton & Swim

Lunchtime

Shoulder work

"Helton"
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
-    time: 53:47 (rounds of 16:52, 18:08, and 18:47)

Evening

Swim (yds)

100 wu FR
150 turtleback flutterkicks
6 x 100 CSS w/90s rest
-    times: 1:41    1:39    1:41    1:40    1:43    1:41
400 CSS w/fins @ moderate pace
-    time: 6:30
100 cooldown

Notes

• Body: Felt pretty good today, well rested.
• 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.

Rest Day

No workout

Notes

• Body: Calves still a bit sore as well as upper back.

Run

Evening

Run at track.  3 miles, 2 @ easy pace, 1 @ moderate pace (8:04)

Notes

• Body: Calves and traps a bit sore.
• Workout: Supposed to be a rest day today but wanted to get some miles in.  Focused on stride today.

WPL & Sn, BJ Metcon

Lunchtime

Weighted Pull Ups, 5 x 5
loads: 25#, 35#, 45#, 55#, 60#

3 x 12 @ 15#

5 rds
10 power snatch, 95#
20 box jumps
-    time: 16:25

Rotator cuff work

Notes

• 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.

Deadlift + DL, PU Metcon

Evening

Deadlift 5 x 5
loads: 225#, 225#, 275#, 275#, 275#

10-8-6-4-2
deadlift, 185#
5x push ups
-    time: 5:02

Wrist/forearm work

Notes

• 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.

Run + Shoulder work

Afternoon

Run 2 miles on treadmill

Press, 5 x 5
loads: 95#, 105#, 115#, 115#, 115#

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.

BS & C2BPL, RPU, FS Metcon

Lunch

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.

Long Run

Afternoon

Run for 1 hour - 6.92 miles.  Finished 7 miles.

Notes

• Body: Just got back from Italy today, was dying to do something physical.  Felt pretty rested.
• Workout: Run was good more or less.  Some aching in the lateral side of my right knee towards the end, which wasn't fun.