WPL & PP, BJ Metcon

Afternoon

Pull Ups
w/20# weight vest: 2-4-6-8-10-8-6-4-2
3 x 10 deadhang, no weight

3 rds
40 Box Jumps
40 Push Press, 75#
-    time: 13:00

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.

Skiing

Skied ~4 hours today.  It was my first time out this season and it felt good to be back.

Notes

• Body: Hams and glutes are sore today, little sore in biceps as well.

Back Squat Goal & FS, LPL Metcon

Lunchtime

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.

Press & Area Work + Rock Climbing

Lunchtime

1 mile warmup on treadmill

Press, 6 x 4-6
115# (6), 120# (6), 125# (5), 130# (4), 135# (2), 125# (4)

Shoulder work: shrugs, L-lateral raises, rear delts
Bicep work
Planks

Evening
Rock climbing ~2 hours, top roping mostly 5.7-5.9

Notes

• Body: Left calf still a little bit sore.  Felt a little sluggish after this past weekend of gluttony and low intensity activity.
• Workout: Press was pretty good.  Rock climbing was fun, worked on a 5.10- that kept getting the best of me.  Next week maybe I'll get it.

Rest Day

Friday/Sunday/Monday no workouts.  Just shoveling a ton of snow.

Notes

• Body: left calf very sore, some sort of imbalance in my run on Saturday.

Long Run

Evening

Run 5.27 miles, 52:20
Report here


Notes

• Body: Legs a little sore
• Workout: Longish run around town.  Not sure why the pacing on the website is inaccurate, should be <10:00/mile pace

GM, Sn, & Bear, PL Metcon

Lunchtime

1 mile warmup on treadmill

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.

PC & PC, PL, Run, PJ, KTE Metcon

Lunchtime

0.5 mile warmup run

Power Clean, 55533
5's: 135#, 145#, 155#
3's: 165#, 175# (miss, 1, miss, 2)

From SEALFit
"Barbers"

21 - 15 - 9 Power Clean (105#), Pull-ups
Run 800M
9 - 15 - 21 Push Jerk (105#), KTE
-    time: 18:15

Notes

• Body: Sore in glutes, hams, quads, biceps
• 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.

Back Squats & C2BPL, RPU, FS Metcon

Lunchtime

1 mile warmup on treadmill

Back Squat
Every minute for 8 minutes
4 x 185#

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.

Press & Focus Work

Lunchtime

Run 1 mile warmup on treadmill

Press, 5 x 4-6
115# (6), 120# (6), 125# (6), 130# (4), 130# (3)

Shoulder work: shrugs, high pulls, rear deltoids
Bicep work
Planks

Notes

• Body: Feel good today, a little tired though.
• Workout: Press felt fairly strong.

Rest Day

No workouts this weekend.

Long Run

Afternoon

4.5 mile run outside, ~47:00
iMapMyFitness: Dec 17, 2010 2:37 PM in Neptune City, NJ | MapMyFITNESS

Notes

• Body: Felt good today.
• Workout: Went smooth, no issues at all.  Beautiful day for a run.

PC & CPU, KBSw, Sq Metcon

Lunchtime

Power Clean, 555333
5's: 135#, 145#, 155#
3's: 165#, 175# (fail), 155#

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.

Back Squat & 50 Brp

Lunchtime

1 mile warmup on treadmill

Back Squat 55333
5's: 185#, 225#
3's: 245#, 260#, 270#

50 Burpees
-    time: 2:34 (PR)

Notes

• Body: Sore in the shoulders and arms today.
• Workout: Squats feeling decent.  PR'd on my 50 burpees time by 1 second, so that's awesome.

Press & Focus Work + Rock Climbing

Lunchtime

1 mile warmup on treadmill

Press, 5 x 4-6
115# (6), 120# (6), 125# (5), 130# (4), 130# (3)

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.

WPL & PL, PP, OHS, BJ Metcon

Lunchtime

1 mile warmup on treadmill

Weighted Pull Ups, 6 x 5
25#, 35#, 45#, 55#, 65# (PR), 70# (2)

5 rounds
10 pull ups
5 behind-the-neck push press, 65#
5 overhead squats, 65#
10 box jumps, 24#
-    time: 7:57

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.

Rest Day

No workout

Notes

• Body: Sore in my hams and my abs

Back Squat & 1/2 Filthy Fifty

Evening

Back Squat
Every minute for 12 minutes
2 x 225#

1/2 Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
-    time: 10:52

Notes

• Body: Feel good all around
• 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.

Thr & Area Work

Lunchtime

1 mile warmup on treadmill

50 thrusters, 95#, for time
-    time: 5:43

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 Climbing

Active rest day

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.

PC & Brp, PL, KBSw metcon

Lunchtime

1 mile warmup on treadmill

Power Clean
5 x 135#, 5 x 150#
3 x 165#, 3 x 175# (took 6-7 attempts to get 3)

"888"
8 rds
8 burpees
8 pull ups
8 KB swings, 60#
-    time:9:43 (PR)

3 accumulated minutes of hollow rocks

Notes

• Body: Sore in my upper hamstrings and glutes
• 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..

WPL & FS, Brp Metcon

Lunchtime

1 mile warmup on treadmill

Weighted Pull Ups, 5 x 5
loads: 25#, 35#, 45#, 55#, 65# (3)

5 rds
5 front squats, 135#
10 burpees
-    time: 5:47

Notes

• Body: A bit sore in shoulders
• 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.

Press

Lunchtime

1 mile warmup on treadmill

Press 5 x 4-6
115# (6), 120# (6), 125# (6), 130# (4), 130# (4)

Shoulder work: shrugs, high pulls, rear deltoids
Bicep work
Planks

Notes

• Body: Feel well rested although I couldn't sleep last night.  Felt strong.
• Workout: Press good and solid today. Worked shoulders and biceps hard.

Rest Day/Birthday

No workouts this weekend. 

Notes

• Body: Feel pretty good, slept a lot this weekend.

1/2 Angie

Evening

"1/2 Angie"
50 pull ups
50 push ups
50 sit ups
50 squats
-    time: 5:51

Notes

• 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.

BS & RPU, RR, HPC Metcon

Lunchtime

1 mile warm up on treadmill

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.

Press & KBSw, GSQ, CPU Metcon

Lunchtime

Press 4 x 12
85# for each set

Shoulder work: barbell shrugs, high pulls, rear deltoids

5 rds
10 KB swings, 60#
10 goblet squats, 60#
10 clapping push ups
-    time: 7:01

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.