BS & Core, PU

Evening

Back Squat
Every minute for 10 minutes perform 3 reps @ 205#
1x10 @ 135#

50 four count flutter kicks, 25 push ups
50 four count flutter kicks, 25 push ups
50 sit ups, 25 push ups
50 sit ups, 25 push ups
50 leg levers, 25 push ups
50 leg levers, 25 push ups
-    time: 13:58

Notes

• Body: Woke up with a sore tibia, took some NSAIDs to help that.  Sore in hammys, bis, and lats today.
• Workout: Squats felt a little bit off today, but not bad.  Worked bodyweight stuff, that all went well.

Run & SDHP, PL, KBSw Metcon

Afternoon

Run @ the track
2 mile warmup
2 x 1 mile @ goal paces of 7:00, 6:30
-    time:   6:57;    6:26
1 mile cool down

10 rds
4 SDHP, 95#
7 pull ups
10 KB swings, 53#
-    time: 11:20

Shoulder work
standing lateral raises, rear deltoids, press (3x8 @ 95#)

Notes

• 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

Afternoon

Run at moderate pace, around Park Lake, 5.37 mi in ~50 mins
MapMyFitness.com - Regular Run: iMapMyFitness: Oct 29, 2010 4:17 PM on 10/29/2010

Notes

• Body: Feel good
• 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.

Travel Day

Meetings and travel today, no time for a workout.

Travel Day

No workout today.  Traveling.

WD & DL, PL Metcon + Rock Climbing

Lunchtime

Run 0.5 mi on treadmill, warmup

Weighted Dips
4 x 8 @ 45#

7 rds
10 deadlift, 155#
10 pull ups
-    time: 7:47

Evening

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.

PC & Shoulder Work + Swim

Lunchtime

Run 1 mile warm up, ~9:45

Power Clean, 5 x 5
Sets of 135#

Shoulder work
L-lateral raises, rear deltoids, rotator cuff work, arnold press, high pulls

3 sets of
20 GHD sit ups
20 GHD extensions

Late Afternoon
Flag football game

Evening
Swim (yds)

100 wu FR
100 turtleback flutter kicks
500 CSS, cruising,
-    time: 10:07
400 CSS w/fins, cruising
-    time: 7:11
50 cooldown

5 x 20 push ups

Notes

• Body: Quads and glutes are pretty sore.  Quite tender in right tibia as well, doing some icing today.
• Workout: PCs pretty straight forward, focused on form and driving with heels.  Shoulder stuff was good, getting a little stronger.
• Swim: First time in the pool in a while, cruised it, felt good to get in the water.

Run & Lunges

Afternoon

1 mile warm up, moderate pace, 8:55
1 mile @ 6:30 pace, time:  6:37
2 x 400m w/2:30 rest; time:  1:28;   1:25
800m cool down

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.

Rest Day

Didn't find time to work out today.

Notes

• Body: Sore in my quads and in my traps

Long Run + Thr, RD Metcon

Afternoon

Run 8 miles around Park Lake, 1:25:07
Logged with iMapMyFitness
MapMyFitness.com - Regular Run: iMapMyFitness: Oct 22, 2010 2:08 PM on 10/22/2010

Mobility WOD
10 minutes in butt-to-ankles squat position

Late Afternoon
Partner WOD - rest while the other is working
5 rds
10 thrusters, 95# (Jared used 115#)
15 ring dips
-    time (total): 12:53

Notes

• Body: Sore in the legs still.
• Run: Run felt good, no real problems.  Some minor tibia pain at one stage during the run but nothing big.
• Workout: Good to workout with a partner, helps to push me.  All thrusters unbroken.

Rest Day

Spent all day traveling, in meetings, and waiting for delayed flights.  No workout.

Notes

• Body: Sore in the quads and hammys.  Also a little sore in biceps.

Sprints/Run & BS & PL

Morning

Ran at various speeds from walking to sprinting, estimating 800m

Lunch
Run on treadmill
0.5 mile warm up
1.5 mile, 11:50
0.5 mile cool down

Back Squat, 55533
5's: 185#, 205#, 225#
3's: 235#, 255#
1 x 21 @ 135#

Pull Up pyramid
2-4-6-8-10-12-10-8-6-4-2
total: 72

Notes

• Body: Hammys were sore during/after the sprints.  Traps are still a little sore.
• Workout: Running felt good today.  As did back squats.  Pull ups were more challenging today, haven't done many of them recently.

Rock Climbing

Evening

Rock climbed ~2 hours.  Mostly 5.8s and 5.9s.

Notes

• Body: Sore in the hamstrings and traps today
• Workout:  Was on travel today so I never got to the gym.  Instead rock climbed at night, good times.

Run & DL, RD, BJ Metcon

Lunchtime

Run 2 miles on treadmill

21-15-9
deadlifts, 205#
ring dips
box jumps
-    time: 7:51

Football game after work.  We won 30-something to 0.

Notes

• Body: Feeling pretty good today.
• Workout:  Hit this was with good intensity.  Felt good.

Climbing at the Gunks

All day

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.

KB Metcon & Core

Evening

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.

BS & PC, Brp Metcon

Lunch

1/2 mile warmup on treadmill

Back Squats 3 x 5
185#, 185#, 185#

3 rounds
8 power cleans, 115#
12 burpees
-    time: 4:06

Notes

• 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.

Rest Day

Sick today.  Think I should be good tomorrow.

Rest Day

No workout.  The reason I felt dead yesterday is because I was coming down with something; I woke up feeling like crap today.  Taking a couple days off.

Run & Shoulder Work + Rock Climbing

Lunchtime

Run 2 miles on treadmill, ~20 mins

Shoulder work
L-lateral raises, rear deltoid, shoulder press (3x6@115#), arnold press (6@50#)

Evening
Rock climbed ~2 hours

Notes

• Body: Felt beat at the gym today, and at rock climbing.

Afternoon

@ track
1 mile warmup, 1 mile @ 7:00 pace

4 rds
run 400m
25 squats
25 push ups
-     time: 12:02

Notes

• Body: Felt pretty sluggish today.  Lots of partying this weekend took its toll on me.
• Workout: It went alright, except for the fact I felt slow. 

Long Run

Lunchtime

Run 8 miles, treadmill, moderate pace, 1:23:22 (~10:25/mile)
-    splits:   11:52;    10:53;    9:59;    12:12;    9:49;    9:33;    10:05;    8:56

Notes

• 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.

BS & Thr, KTE, MBS Metcon

Lunchtime

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

1x21 @ 135#

5 rds
8 thrusters, 95#
12 knees to elbows
16 medicine ball slams, 10#
-    time: 9:30

Notes

• Body: Shoulders are a bit sore.  I feel like I tweaked something in my left shoulder, in the front deltoid area.
• Workout: Back squats felt pretty good as far as technique went.  Good and tight, focused on good form.  Metcon was good, all unbroken.

Run & Shoulder Work + Rock Climbing

Lunchtime

Run 4 miles, treadmill, 36:22

Shoulder work
L-lateral raises, rear delts, rotator cuff, shoulder press (8x95#), arnold press (8x35#)

Evening
Rock climbed ~2-2.5 hours.  Good night of climbing, did a few 5.9s, they are getting very manageable. 

Notes

• Body: Felt good.
• Run: No problems or pain.  I've been icing my tibia in combination with rolling it with a golf ball, hurts but I believe it helps.

Rest Day

No workout

Notes

• Body: Feeling pretty decent today.  Some soreness in abs.

Run & FS, SU, RD Metcon

Afternoon

Run 4 miles
-    1 mile warm up;    1 mile @ 7:00 pace (6:59);    4x400m w/2:30 rest (1:32,  1:34,  1:29,  1:30);    1 mile cooldown

5 rds
10 front squats, 95#
20 sit ups
10 ring dips
-    time: 8:36

Notes

• Body: upper back/traps are sore, hamstrings slightly sore
• Run: Run was pretty alright, but slow.  Lacking the speed I had in the past but that's expected.  Ran 14 miles this week, building slowly.
• Workout: Everything unbroken.  Felt good.

DL & Brp, KBPC, FS, PJ Metcon

Afternoon

Deadlift
Every minute for 10 minutes
3 @ 255#

AMRAP 10 mins
7 burpees
5 KB power cleans, 2x36#
3 KB front squats
1 KB push jerk
-    9 rounds

Notes

• Body: sore in the shoulders
• Workout: Pretty good.  Kept DLs relatively light, focused on technique.  Doing them on the minute makes them more challenging.

Run & Shoulder Work

Lunchtime

Run, 3 miles, treadmill, 27:38

Shoulder work
l-lateral raises, rear delts, shoulder press (8x105#) arnold press (8x45#)

Notes

• Body: Feeling pretty good.
• Workout: A short run and some shoulder specific work today.