Rest Weekend

Taking a 3 day break for the holiday.  Nice weekend planned.

Notes

• Body: Sore in shoulders.

Lunchtime

run 0.5 mile

press 5 x 3
95#, 115#, 125#, 135#, 145# (2)
3 x AMRAP @ 95# - 10, 8, 8

"888"
8 rds
8 burpees
8 pull ups
8 KB swings, 60#
-    time: 10:57

Shrugs

Notes

• Body: Legs are feeling pretty beat today.  Some soreness in lower back.
• Workout: Decent on press, my numbers are getting up again.  The WOD was good and difficult, the reps were low enough to keep the intensity high.  Burpees always suck.

BS + JR, PU, SU Metcon

Lunchtime

Back Box Squat
2 reps @ 205#, each minute for 15 minutes
2 x 8 @ 185#

50-40-30-20-10
jump rope, singles
push ups
sit ups
-    time: 9:49

Notes

• Body: Feel pretty good, a little sore in lower and upper back.
• Workout: Squats were good, my upper back felt wrenched by the end of it though from keeping my back so tight during the lifts.  Metcon was ok, didn't get the heartrate as high as I would have liked.

Run + Prowler + DLs

Lunchtime

Run 2.7 miles

Prowler pushes, 90#, 2 x 40 yds

Deadlift 5x3
loads: 275#, 295#, 305#, 315#, 325#
2 x 8 @ 225#

Notes

• Body: Ankle feeling pretty good, which is awesome.
• Workout: Run was alright, hot out today! The Prowler is a torture device.  Deads were good though.

Run + FS

Lunchtime

Run 1.8 miles

Front Squat 3 x 12 @ 95#, 105#, 115#

Incline lever rows, bicep work, rear deltoids
complex of: high pulls, front raises, truck drivers, presses, push ups, 25# plate

Notes

• Body: Ankle feels a bit better.  Forward/back motion is ok, it's the lateral that causes pain.
• Workout: Kept it pretty simple today, nothing intense or explosive.

Rest Day

No workout.  Wore a brace on my ankle today after my idiotic accident last night.

Notes

• Body: Ankle hurts.

Mountain Bike & PP, Brp Metcon

Afternoon

Mountain biked 2.5 hours

Evening

For Time:
135 pound barbell, Shoulder to overhead, 20 reps
40 Burpees
Partition as needed, any order.
-    time: 4:45

Video of the WOD here:

 

Notes

• Body: Felt pretty good today.  Mountain biking took some outta me for the WOD, and I rolled my ankle like an idiot stepping down from a stair.  It's sore, and hurts to walk, but not terrible.
• Mountain Biking: Rode at Stephens State Park.  It's a good ride, not as rocky as some of the other places we ride.
• Workout: Good WOD, I should work more push presses and push jerks into my regimen, they could be stronger.

Run + Abs + CU, PU, SQ

Evening

Run 3 miles, ~30 mins

P90x Ab Ripper X video

Planks

5 rds untimed
10 chin ups
20 push ups
25 squats

Notes

• Body: Not too bad.
• Workout: Run felt good.  Ab Ripper X is no joke, pretty good video. 

"300"

Morning

"300"
25 pull ups
50 deadlifts, 135#
50 push ups
50 box jumps
50 knees to elbows
50 kettlebell swings, 1.5 pood
25 pull ups
-    time: 13:58 (PR)

Notes

• Body: Working out in the morning is usually difficult for me.  Today seemed ok.
• Workout: PR.  Nice.  Lots of time made up in the knees to elbows compared to previous times I've done this WOD.

Run

Lunchtime

Ran ~3 miles, 28 mins

Notes

• Body: Sore in traps and lower right leg.
• Run: Felt alright, kept it relatively light.

Press + HPC, Press, DL, RR, BJ Metcon

Evening

Press 5 x 3
loads: 115#, 125#, 135#, 140#, 145# (1)

4 rds
5 hang power clean + press, 95#
10 deadlifts, 185#
15 ring rows
20 box jumps
-    time: 11:16

Notes

• Body: Feeling sore in traps and legs.
• Workout: Press wasn't bad.  Metcon was good, the ring rows were the toughest part.

Bear Complex & Rock Climbing

Lunchtime

"the Bear" for 3 rounds
7 sets of
clean
front squat
push press
back squat
push press
-    time: 10:34 w/loads of 85#, 85#, 95#

Evening

Rock climbed for 2 hours

Notes

• Body: Feeling sore in hams and glutes
• Workout: Didn't think I was going to have time to get to the gym today, but I was able to go up quickly and do this workout.  Rock climbing was fun.

Back Squat + Thr, KBSw, PU Metcon & Swim

Lunchtime

Back Box Squat, 555333
5's: 185#, 205#, 225#
3's: 240#, 250#, 260# (PR)

8 rounds
4 thrusters, 105#
7 KB swings, 60#
10 push ups
-    time: 9:41

Evening
Swim (yds)

100 wu FR
100 turtle-back flutterkicks
10 x 50 CSS w/30s rest
-    times:  0:47    0:46    0:45    0:45    0:46    0:45    0:45    0:45    0:45    0:44
500 CSS w/fins, moderate pace
-    time: 8:03

4 sets of push ups w/60s rest
30-40-20-30

Notes

• Body: Not really sore anywhere.  Still nagging pain in right lower leg.
• Workout: Back squats 260#, 3rd rep I could tell was a little high but I didn't care, the weight is heavy!  Set a PR with that.  Metcon was hard, thrusters are difficult.
• Swim: Good to get in the water.

Mountain Bike

Mountain biked in the afternoon.  Felt good to get on the bike again and hit the trails.

Notes

• Body: Felt fine.  Biking is tough though!

Light Run

Afternoon

Run 2.5 miles, 25:00

Notes

• Body: Sore in quads
• Workout: Run felt fine, minor aches in right foot and left knee.

KBSw, Brp, SDHP Metcon

Lunchtime

"1055 Kicker"
AMRAP 20 mins
10 KB swings, 60#
5 burpees
5 SDHP, 70# KB
-    total: 15 rounds

Notes

• Body: Pretty sore in quads still
• Workout:  This is an old favorite.  I believe my PR on this is 18 rounds.  Still an ass kicker.

Power Clean & Swim

Lunchtime

Power Clean 5 x 3
loads: 135#, 145#, 155#, 160#, 165# (2)

Bicep and deltoid work

Evening
Swim (yds)

100 wu FR
100 turtle-back flutterkicks
100 wu CSS
4 x 200 CSS w/100s rest
-    times:  3:32    3:30    3:37    3:33  
500 CSS w/fins, moderate pace
100 cooldown

Notes

• Body: Pretty sore in quads and glutes and shoulders
• Workout: PCs were ok, about where I was last time.  
• Swim: A bit slow in the water today, times were not that good.  Body felt pretty dead.

Press & FS, PL, KBSw Metcon

Evening

Press 5x5
95#, 115#, 125#, 125#, 125#

5 rds
7 front squats, 95#
7 deadhang pull ups
14 KB swings, 1.5 pood
-    time: 7:14

3 rds
weighted plank, 25#, 60s
neck rotations, 20 reps

rear deltoid and additional core work

Notes

• Body: Not especially sore anywhere today, some barely noticeable aches.  Felt like I was in slow motion today though.
• Workout: Felt ok during press but 125# felt heavy.  During the metcon my body felt sluggish, as if working out the kinks again.

NYC Hell Night II AAR

After Action Report (AAR)

Once again the NYC Hell Night was a good and challenging experience.  Shane really put together a very organized event and the planning he put into it was obvious (except for the fact that getting to Roosevelt Island is near impossible).  For a full write-up with all the details of the tasks, and pictures and videos, see Shane's blog.

Nutrition for this event was more or less the same as last time: some fruit, bag of oreos, bag of natural energy blocks, Ensure shake, beef jerky, almond butter, cliff bars, 3-L of water in a camelbak, a mixture of Vitargo (for quick replenishment of glycogen stores) and Xtend (for amino acids and to fight muscle catabolism).  We also stopped at Subway for a sandwich later in the day.  Fish oil to fight inflammation, and Endurolytes (pills) for electrolytes, similar to salt tablets.

I got to the city an hour early and tried to relax/nap on a bench but I was too excited for it to start.  We began at 11 pm with 9 guys, the first task being a memorization + PT combo.  From there we rucked for 4 hours estimating the distances of the southern part of Roosevelt Island and a couple of streeets.

Getting ready, pack weighed 25#                                                              Central Park

Top notch nutrition baby!                                                              A shot of Roosevelt Island from Manhattan


From there we took a quick break and had a photo recon task to do before headed to the pool to begin swimming.  At this point one of the guys was in pretty severe pain with his IT band, and decided to go to the doctor.  A good decision because there's no reason to get seriously injured doing this informal training event which in the end doesn't mean anything. 

 

                                     

We took a train and then rucked to the beach in the pouring rain.  By the time we got to the beach the sun was coming out and the water began to evaporate as seen in these pictures.  Here we did a Deck of Cards workout, got wet and sandy, lots of relay races.  This was the best part of the day and it turned out to be great beach day, and some people got sun burned.

Following the we rucked all the way back to the train station, got some food and took the train back to the city.  We rucked back to Central Park where we did competitions involving pull ups, toes to bar, and other movements.  Finally we finished the day with another memorization task and capture the flag.

 

This was a great time, as was the last one, and it was a great group of guys to hang out with.  I would definitely do this again.

Rest Day, Hell Night prep

No workout.  Gonna do some stretching and get my stuff together for tonight.  24-hr HN starts at 11pm tonight and goes to 11pm Saturday night.

The last time I did this, things went pretty smoothly.  It was well designed and stayed away from doing anything very dangerous.  We did a ton of walking... a ton.  Probably 15-20 miles of walking on hard NYC sidewalks with a weighted pack plus a weight vest at times.  That was the hardest aspect of the last one, it mentally digs away at you when every footstep hurts.  I expect to be very sore in feet and hip flexors, maybe in the knees as well.


I'm going to try to keep all my toenails this time, I've lost 4 since the January HN exercise, probably all of which were a result of my socks being too thick for my boots and therefore putting pressure on my toes.  I plan to only wear sneakers this time.

One aspect I'd like to pay attention to and improve upon this time is "staying in it" mentally: After 22 hours or so my mind starts saying, "ok you've gone far enough, now cruise til the end."  This time I want to have my head in the game the entire time.  I also got irritable towards the end of the January one, I need to stay in control of my emotion.

Rest Day

No workout.  24-Hour Hell Night in NYC this weekend.  Looks like thunder, lightning, rain and wind.  Perfect.

Notes

• Body: Sore in traps still.  Some irritation in lower right leg but it's been less this week.  I think swimming on Monday loosened things up down there for me.

Strongman Complex

Lunchtime

Run 12 minutes

5 rds
30s sandbag get ups, 85#
30s log press, 87#
30s KB throw, 30#
30s atlas stone work--deadlift, carry, etc, 70-111#
30s sledgehammer-tire hits
60s rest

Notes

• Body: Pretty sore in hammys and shoulders and traps.
• Workout: This workout was cool because it switched it up a bit.  Good intensity and I did it outside, which always feels good.

OHS, T2B, RD Metcon & Rock Climbing

Lunchtime

21-15-9
overhead squats, 75#
toes to bar
ring dips
-    time: 9:09

Evening

Rock climbed for 1 hour

Notes

• Body: Pretty sore in traps today.  Sore in hamstrings.
• Workout: Good WOD.  The 21, 15 for OHS were unbroken, on 9 I lost control of the weight at the bottom of a squat and had to snatch it back up.  Rock climbing is always a good time.

Squats + HPC, Brp Metcon & Swim

Lunchtime

run 1 mile, 10:20

Back Box Squat 555333
5's: 185#, 205#, 225#
3's: 235#, 245#, 255# (2)

5 rds
5 hang power cleans, 135#
10 burpees
-    time: 6:37

Evening
Swim (yds)

100 wu FR
100 turtle-back flutter kicks
100 CSS
5 x 50 CSS w/30s rest
-    times:   0:44    0:43 (PR)    0:45    0:43    0:45
-    avg:   0:44 (PR)
4 x 100 CSS w/60s rest
-    times:   1:33 (PR)   1:38    1:34    1:36
-    avg:   1:35 (PR)
200 CSS w/fins cooldown

2 x 25 push ups
pull ups and bicep work

Notes

• Body: Sore in shoulders, some irritation in lower right leg.
• Workout: First day back with heavy lifts after being away all last week.  Squats felt ok for having the time off.  Metcon was good.
• Swim:  I haven't been in the pool since April 5, about a month ago now, but set big PRs today.  I find that to be pretty surprising.  In the water I felt more "winded," as if stamina has decreased, but apparently my speed was good, and I was surprised when I looked at my watch and saw a "1:33" for one of the 100-yd intervals.  Part of it was probably due to the fact the pool had less people in it than normal, therefore less turbulence and resistance in the water.

Rest Day

No workout.

Notes

• Body: Sore in shoulders, some irritation in lower right leg.

Run + SCThr, RRPU, Lunge Metcon

Afternoon

Run 1.25 mi, 11:50

4 rds
10 DB squat clean thrusters, 25# DBs
10 renegade row push ups (each side), 25# DBs
10 weighted lunges (total), 25# DBs
-    time: 13:40

Notes

• Body: Some irritation in lower right leg, but it feels like less.
• Workout: Great day to workout outside, although it was hot.