Rest Day

No workout

Notes

• Body: Quite sore in upper back.  Also sore in traps and right glute, haha.  I have a semi-tear in my right ring finger from rock climbing last night, but don't think it will be an issue this week.

Weighted PL, + HPC+J, DL, PU Metcon & Rock Climbing

Lunchtime

1.5 mi easy run, ~16:10

Weighted Pull Ups, 5 x 5
loads: 35#, 45#, 50#, 55# (small kip on 5th one), 60# (3 good ones)

3 x 8 @ 25#

5 rounds
5 hang power clean & jerk, 95#
10 suitcase deadlifts (right), 80# KB
5 hang power clean & jerk
10 suitcase deadlifts (left)
25 push-ups
-    time: 16:02

Preacher curls and dumbbell curls


Evening
Rock climbed for an hour


Notes

• Body: Feel pretty good today.  Some soreness in quads.  Definitely sore in right tibia, a little down about that, it's probably from the jump rope.  Appetite slowly growing again
• Workout: Pull ups were good, hopefully I can reap the rewards of this workout on my goal, which I'll probably do Friday.  Metcon was good and tough.  Suitcase deads are a bit awkward for sure.

Front Squats + JR, HS, Pl & Swim

Lunchtime

Front Squat for goal, 225#
Loads: 5 x 135#
           5 x 165#
           3 x 195#
           1 x 210#
           1 x 225# (PR)

2 x AMRAP front squat 135#
11, 14


4 rounds
1 min jump rope
1 min hand stand
1 min plank


Evening
Swim (yds) for goal, 500 yds in 8:30

100 wu FR
100 wu CSS
500 CSS
-    time: 8:19 (PR)
100 cooldown



Notes

• Body: Feel ok today, a little tired but not sore.
• Workout: Front squats felt good.  210# felt solid.  225# felt a little loose, I think partly it was mental, getting the bar set properly, etc, but the rep was good and I've had worse lifts for sure.  The WOD was pretty much skill based, had to use a short 8' jumprope and that was not very conducive for double-unders, but was ok for single-leg jumps and other stuff.  Handstands I focused on keeping active shoulders.
• Swim: Swim went very well.  Swam harder today than last week and I'm pleased that I beat my goal by such a big margin.
  

Goal Week

I set 5 intermediate goals back in December and there are 4 that I haven't yet tackled.  I'll call this week "Goal Week" and focus on getting to these milestones.


150# shoulder press
225# front squat
25 dead hang pull ups
30 muscle ups in under 15 minutes
500 yd CSS in 8:30

Feel pretty good about some of them, and others are gonna be a reach.  Should be able to get the swim and front squats without too much trouble.  The deadhang pull ups are gonna be tough, not sure about that one.  I will probably do a weighted pull up workout this week and then make a go at the deadhangs later in the week.  And I haven't done muscle ups in a looong time so that goal might end up getting delayed after I make an attempt.  Overall I'm feeling good and excited to get these done.

Bodyweight PT

 Afternoon

1.25 mile easy run

10 rounds
10 deadhang pull ups
30 push ups
30 sit ups/leg levers, alternating by round
30 squats
-    time: 46:05

Notes

• Body: Feel pretty much fine
• Workout: Pull ups were all unbroken, same for abs.  Push ups and squats were mostly 2 sets.  Workout was done at a moderate-fast pace.

Rest Day

Busy today, no time for workout.

Notes

• Body: Feel pretty much fine.  I'm at my parents' this weekend and never eat as much there.

Press + PSn, Brp Metcon

Lunchtime

Press 5 x 5
loads: 115#, 115#, 115#, 120#, 120#

5 rds
10 power snatch, 75#
15 burpees
-    time: 14:33

100 GHD sit ups

Notes

• Body: A little sore in upper back and abs.  Appetite is so-so.
• Workout: Press disappointing.  Wasn't feeling strong so kept the weight at a doable amount.  The sets were challenging, so that was good.  I never snatch, so this was an interesting WOD.  Snatch sets were broken into 2, burpees were pretty much straight through.  Then some core work.

Easy Run

Lunchtime

1.25 mi easy run, 13:25

Notes

• Body: Sore in shoulders, traps, upper back, biceps, abs, hams, front deltoid.  Appetite so-so.
• Workout: Run felt fine.  Ran in conventional "running shoes" instead of my flats.

DL, Ab Metcon & Swim

Lunch

Press 555333
5's: 95#, 115#, 125# (3)... abort

AMRAP 15 mins
8 deadlifts, 185#
15 weighted sit ups, 30#
15 reverse sit ups
-    total: 8 rds

Preacher curls and incline dumbbell curls

Evening
Swim (yds)

100 wu FR
100 wu CSS
500 CSS
-    time: 8:33 (PR)
4 x 100 CSS w/90s rest
-    times:  1:37    1:38    1:34    1:35
400 CSS w/fins, moderate pace
-    time: 6:16
50 cooldown

4 x 30 push ups w/45s rest

Notes

• Body: Sore in lats, shoulders, back, hammys, glutes.  Appetite is ok.
• Workout: Started press, was not feeling strong at all so I pulled out.  During the WOD the deads felt fine, pretty easy.  Abs were pretty killer though.
• Swim: PR'd but did not attain goal.  Didn't push hard enough, and I was pissed about it, so now that means I have to swim it again hah.  Otherwise, swimming felt good.

Front Squats & Rock Climbing

Lunchtime

1.25 mile easy run, ~13:40

Front Squat 6 x 3
loads: 145#, 165#, 185#, 205# (PR), 185#, 135#

Lateral hip and rotator cuff strengthening

Evening

Rock climbed for 2.5 hours

Notes

• Body: Sore in deltoids, upper back.  Stomach/appetite still not right.
• Workout: PR on front squats, so that was awesome.  Form at 205# was slightly loose, weight was pulling my chest down a little.  Felt pretty strong today though.  Rock climbing was fun, didn't tweak anything, did some good routes.

Weighted PL + "Charlie"

Lunchtime

Weighted Pull Ups 5 x 5
loads: 25#, 35#, 45#, 50#, 55# (4, nearly 5 chin was just below the bar)

3 x 8 @ 25#

"Charlie" from RedShed CF

for time:
39 double burpees (a burpee with 2x push ups and jumps)
3 rounds of:
13 hang squat cleans - 115#
13 ring dips
13 sumo deadlift high pulls - 115#
then:
39 double unders

-    time: 24:10
-    splits were 4:15 for burpees, 16:19 for middle, 3:36 for DU 


Dumbbell curls

Notes

• Body: Not sore, felt a little funny in front deltoids.  Appetite still suffering, maybe a heat/weather thing?
• Workout: Weighted pull ups felt pretty good.  Not confident in making 25 deadhangs this month.  The WOD was good, I was dripping sweat like the good ol' days when I did a lot of longer WODs.  Double burpees pretty much suck 2x regular burpees.  HSC were ok, broken into 2 or 3 sets, ring dips were all unbroken, SDHP were broken 2-3 sets, DU were many singles mixed with some strung together into double.

Easy Run

Evening

1.25 mile easy run, ~11:40

Notes:

• Body: Feel pretty alright.  Appetite and breathing still seem off.

Stratton for the US Open

A group of us left Wednesday night to go up to Vermont to ski/snowboard and watch the 2010 US Open.  It was awesome, great weather and good fun.  Returned Saturday.  Not sure if I'll work out on Sunday.

"Filthy Fifty"

Lunch

1.25 mi easy run, ~13:45

"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (subbed 40# KB)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (subbed DB thrusters 2 x 20#)
50 Burpees
50 Double unders (mixed 30 double unders and 80 singles)
-    time: 28:54

Notes

• Body: Sore in chest and front deltoids and abs and hams.  Body physiologically is feeling almost completely better.
• Workout: Haven't done this WOD in a while, always a good one.  Towards the end it just sucks.  Double unders were done one at a time for 20 of them.

Back Squats + Back Exercises

Lunch

Back Box Squat 555333
5's: 185#, 205#, 225#
3's: 240#, 250#, 225#
 1 x 10 @ 135#

Bent-over Barbell Rows
1 x 10 @ 45#, 65#, 85#, 85#

Lever Incline Rows
1 x 10 @ 45#, 70#
1 x 8 @ 90#, 100#

Notes

• Body: Pretty sore in chest and front deltoids.  Breathing is a bit difficult and  I have very little appetite, crazy side-effects of the breakup.  Mentally I feel much better today.
• Workout: Everything was decent.

Bench + Thr, Brp, KBSw Metcon & Swim

Lunch

Easy run, 1.25 miles, ~14:00

Bench Press 5 x 5
loads: 155#, 165#, 185#, 205#, 215#

15-12-9
thrusters, 95#
burpees
KB swings, 60#
-    time: 10:32

Evening
Swim (yds)

100 wu FR
100 turtle-back flutterkicks
12 x 50 CSS w/30s rest
-  times:    0:48    0:46    0:47    0:46    0:47    0:45    0:47    0:45    0:48    0:45    0:46    0:44
2 x 200 CSS w/fins w/60s rest
-  times:     2:52    2:42
100 cooldown

4 x 20 push ups with 30s rest

Notes

• Body: Not sore.  Emotionally tired, but fired up to lift.
• Workout: Bench was good, 215# was heavy but not to the point of struggling significantly.  Did struggle on the 5th rep though.  WOD was hard.  Thrusters and burpees should just never be paired together, haha.
• Swim:  Pretty good swim today.

Rest Day

No workout

Notes:

• Misc: Girlfriend and I broke up today.  Not good.

Easy Run + GHDSU, GHDExt, SQ Metcon

Afternoon

1 mile easy run, ~11:20

Lateral leg raises on cable machine

50-35-20
GHD sit ups
GHD back extensions
squats
-    time: 12:04

Notes

• Body: Sore in traps, hammys.
• Workout: Good core workout today.  GHD SU were hardest component of this WOD.

Press + DL, PU, PL, SU Metcon

Afternoon

Press 555333
5's: 95#, 105#, 115#
3's: 125#, 135#, 140# (1)


"Ataxia" from CF Pierce County

25 Deadlifts (135)
25 Pull ups
20 Deadlifts (135)
25 Push Ups
15 Deadlifts (135)
25 Sit Ups
2 Rounds for Time:
 -    time: 9:54

Notes

• Body: Sore in traps and biceps
• Workout: Press was so-so again, a little bit better than the last few times I've done it, but not good.  Maybe I was overworking it before.  WOD was good, kept intensity high.  Goal was sub-10 and achieved that so I was pleased.

Front Squat + HPC, RD, RR

Lunch

Front Squat 5 x 3
loads: 145#, 165#, 185#, 195#, 185#

From CrossFit Endurance site
5 Rounds for Time:
5 Hang Power Cleans (start at 95#, add 10# per round)
8 Ring Dips (start at Body weight, add 10# per round)
10 Ring Rows, Palms of hand must touch Pecs/ Full extension at the bottom, Body must have tight midline, no sagging at anytime!
 -    time: 11:10

Notes

• Body: Little sore in hamstrings for some reason, maybe all the kicking in the pool yesterday.  Also sore in shoulders.
• Workout: Front Squats good, worked up to max in my 4th set, gonna play around with that a little cos I think I'm stronger in the 5th set as opposed to 5th or 6th set.  Also only did 5 x 3 today instead of 555333, so that probably helped.  Tied a PR.  WOD was decent, but there is too much transitioning time switching weights around and running to and from rings.  Intensity suffered as a result.

Easy Run & Swim

Evening

Easy Run, 1.25 mi, 13:40 mins

Swim
100 wu FR
1200 CSS w/fins, easy pace
-    time: 19:58
100 cooldown

Notes

• Body: Sore in quads, shoulders, traps
• Swim: Nice and easy, felt pretty decent.

Weighted CU + KTE, PP, KBSw Metcon

Lunch

6x5  Strict Weighted Chest to Bar Chin Ups
 loads:  5#, 10#, 12.5#, 17.5#, 25#, 32.5# (4)

5 Rounds for Time:
10 Knees to Elbows
15 Push Press, 75#
20 Kettle Bell Swings, 60#
-    time: 12:39

Notes

• Body: Sore in quads, hams, upper and lower back, and triceps
• Workout: Weighted chins were fine.  Wanted to find a weight I failed at, and that weight was 32.5#.  WOD was tough.  A good fast hard metcon.

Deadlifts, Incline Rows & Swim

Lunch

1 mile easy run, ~10:20

Deadlift 555333
5's: 275#, 285#, 295#
3's: 310#, 320#, 295#

Lever Incline Rows
10 @ 45#
8 @ 70#
3 x 8 @ 90#

Evening
Swim (yds)

100 wu FR
100 turtle-back flutterkicks
5 x 100 CSS
-     times:   1:43    1:37    1:43    1:41    1:43
500 CSS w/fins, moderate pace
-    time: 9:20
50 cooldown



Notes

• Body: Felt rested up, pretty sore in quads and triceps, minor irritation in left bicep. 
• Workout: Deads felt good today, pretty smooth.  I like going for max on the 5th set, as opposed to working up to the 6th set, I have more strength in the 5th.
• Swim:  Pretty poor performance.  Quads being sore hurt me in the water, my pushes off the wall weren't as good, nor my kicks.

Thr, PL Metcon

Evening

1, 2,... 10 thrusters, 105#
10, 9,...1 pull ups
-     time: 13:50

"100 Ab Triad"
100 four-count flutter kicks
100 sit ups
100 leg levers
-    time: 7:21

Then some supine rows, rotator cuff work, and L-sits

Notes

• Body: No soreness.  Some irritation in left bicep.
• Workout: Harder than I thought it would be.  Thrusters kill me and seem inefficient.  Pull ups were easy.

Rest Day

No workout

Notes

• Body: Minor irritation in left bicep.

Max PU, SU, PL

Lunch

• Max push ups in 2:00, chest to fist (had a spotter hold fist underneath me)
• reps: 95
• rest 2:00
• Max sit ups in 2:00, arms crossed, feet anchored
• reps: 81
• rest 2:00
• Max pull ups, deadhang
• reps: 17

3 x 17 strict push ups
5, 10, 10 ring push ups


Notes

• Body: Sore in hamstrings, glutes, shoulders, traps, and my left bicep feels a little tweaked again.  Not fun.
• Workout: Was originally planning hard metcon, but feel a bit sore everywhere and basically pussed out.  Instead did a PST style test with max reps.  Push ups felt good, but they are much easier than going chest to floor, I felt like I was cheating, not even sure if my arms went to 90°.  Sit ups were ok.  Pull ups slightly disappointing.

BS & Rock Climbing

Lunch

Back Box Squat 555333
5's: 185#, 205#, 225#
3's: 235#, 245#, 205#

Evening

Rock climbing for about 2 hours.

Notes

• Body: Sore in shoulders and traps.
• Workout: Squats were ok, not as solid as last week on technique, but not terrible.  Rock climbing was fun, good to get back into it a little.  Had a familiar twinge in my left bicep though, which caused me a lot of pain last time so I monitored that and it ended up ok.

PC + HPC, Press, SDHP Metcon

Evening

Power Clean 6 x 3
95#, 115#, 135#, 145#, 155#, 160# (1), 160# (1)

5 rds
3 hang power cleans, 95#
5 shoulder press, 95#
7 sumo-deadlift high pulls, 95#
-     time: 6:23

Some pull ups, rear-delt work and supine rows.

Notes

• Body: Woke up with glands on the right side of my neck swollen and sore, which is opposite what it was a few days ago.  Feel pretty much fine physically, just stuffed up and it's been hard to clear my ears.
• Workout: PC's were tough.  For the metcon I wanted to do something with shoulder press, but I hadn't realized how taxed my shoulders actually were from the PCs!  Press was the hardest component of the metcon.

PU, FK

Early A.M.

1 mile easy run

Late afternoon

10-20-30-40-50 push ups
followed by 30 four-count flutterkicks after each round

2 x
25 push ups
50 four-count flutterkicks

Notes

• Body: Feeling ok, still a little stuffed up.
• Workout: Only had time for something short today.

Travel Day / Rest Day

On travel this week Mon-Wed.  Will get workouts in as I can.

No workout

Notes

• Body: Still a bit sore in hamstrings.  My cold is fading.