Run + Strongman WOD

Lunchtime

Run 3.6 miles, 31:49

Strongman Team WOD, in teams of 2 complete the following total reps
Rd 1
tire flip, ~40yds
50 log press, 105#
10 hill climbs w/Atlas Stone, 91#
40 sandbag get ups, 86#
-    time: 10:20 (lost)

Rd 2
10 hill climbs w/Atlas Stone, 131# (unsure of weight)
28 sandbag get ups, 86#
tire flip, ~40 yds
50 log press, 85#
-    time: 6:29 (won)

Notes

• Body: Feel alright today, some leg soreness
• Workout: Run felt good, pretty smooth, no pain.  WOD was awesome, fun, and challenging.  Good intensity.  Working with a teammate pushes you to go further.  For example I started off doing 1 hill climb at a time, then saw how my teammate attacked it with speed, so I started going faster and on my next turn I did 2 hill climbs back to back.  Very beneficial workout for me today.

Rock Climbing

Evening

Rock climbed for 2 hours.  Top rope and lead climbing.

Notes

• Body: Pretty sore in the legs today.

Run + Back Squats

Lunchtime

Run 4 miles, ~36:30

Back Box Squats, 555333
5's: 185#, 205#, 235#
3's: 250#, 260#, 270# (PR)

1 x 21 @ 135#

Core work

Notes

• Body: Feel pretty good, some soreness in legs.
• Workout: Running felt smooth.  The pace will get faster as time goes on.  PR on the back squats which is great.

Weighted PL & Thr, RR Metcon

Evening

1 x 15 deadhang pull ups
5 x 10 weighted pull ups, 20# weight vest
1 x 13 deadhang pull ups

10-8-6-4-2 thrusters, 115#
2-4-6-8-10 ring rows

Bicep work

Notes

• Body: Still sore in the legs
• Workout: Focusing on working pull ups.  Thrusters in the metcon felt pretty heavy.

Run Metcon

Afternoon

At the high school track

800m warm up
800m run, fast pace (not sprint)
-    time: 3:20

4 rds
Run 400m
20 burpees
20 squats
-    time: 15:49

Notes

• Body: Sore in legs.
• Workout: Running felt good today.  WOD was tough in the heat.

Rest Day

No workout.

Notes

• Body: Legs feeling pretty beat.

Run + Press & Swim

Lunchtime

Run 3.6 miles outside, 33:43

Press
Every minute on the minute for 10 minutes
2 reps @ 125#

3x30 GHD sit ups

Evening
Swim (yds)

100 wu FR
100 wu CSS
500 CSS @ moderate pace
-    time: 9:05
400 CSS w/fins @ moderate pace
-    time: 6:54

4 x 30 push ups w/45s rest

Notes

• Body: Pretty sore in my quads and hams today.  GHD SU were a challenge.
• Workout: Run felt good and pretty smooth, no aches or pains.  Press was good, heavy though.
• Swim: Felt pretty decent in the water.  The 400 w/fins may have been a 450, lost track during the swim at some point.

Squats & PL, SLDL, KTE, SU Metcon

Lunchtime

Back Squats
Every minute on the minute for 10 minutes
3 reps at 205#

1x21 reps at @ 135#

5 rds
10 deadhang pull ups
10 single-leg deadlifts, 40# KB
10 knees to elbow
10 weighted sit ups, 40# KB
-    time: 8:54

Notes

• Body: Sore in traps and shoulders.
• Workout: Squats were good, tough but good.  21 reps at 135# is tough but got through it.  Metcon was cool, not high intensity movements, however.

Run & PC

Lunchtime

Run 3.5 miles

Power Clean, 5 x 3
loads: 135#, 145#, 155#, 165#, 175# (1)

Bicep, bent-over rows, high pulls

Notes

• Body: Feel pretty ok.  Didn't eat enough the last couple of days, loss of appetite.
• Workout: No PR on the cleans, but felt alright.

Low Activity

Evening

Played a game of softball.  Went for a ~3 mile walk.

Notes

• Body: Feel good

Rest Day

No workout.  Father's Day today.

Notes

• Body: Just a bit tired from partying last night.

Run

Afternoon

800m warmup
2x400m, 4:00 recoveries (fast, not sprint)
-    times:  1:43    1:38  

1x800m (fast, not sprint)
-    time: 3:20

Notes

• Body: Legs are sore, mostly quads.
• Workout: Running felt good.

Run & Partner WOD

Afternoon

Run 3.6 miles

Evening

Partner workout:
100 med ball sit-ups (50 each)
200 meter overhead lunge (33/45) 1 person works other cheerleads and switch when needed
100 med ball sit-ups (50 each)
200 squats (1 person working)
-    time: 13:58

Box jumps up to 37" (all the plates we have in the garage)

Notes

• Body: Sore in lower back and some in my hams.  Also sore in my lats and back.
• Workout:  The run felt pretty ok.  Workout I did with Jared in the garage, really worked the legs.  And it was cool to do some box jump practice for fun.

DL + PL

Late evening

Deadlift 5 x 3
loads: 295#, 305#, 315#, 325#, 330# (1)
1 x 21 @ 225# (17 reps, pause and adjust grip, then remaining 4 reps)

3 x max deadhang pull ups
15, 12, 11

Bicep work

Notes

• Body: Chest is a little sore, otherwise feeling good.
• Workout: I got back from Tampa late tonight and did this in the garage when I got home.  Deads were pretty good.  Pull ups were disappointing, I haven't worked them in a while.

Run + Bodyweight WOD

Evening

Run 3 miles

10 rds
20 push ups
20 sit ups/reverse sit ups
20 squats
-    time: 18:54

3 rds
50 four-count flutter kicks
20 neck rotations
60s plank

Notes

• Body: Feel pretty good today.
• Workout:  Run went well, did it on the treadmill.  Good form on all the WOD components, nice solid PT style workout.

Rest Day

No workout

Notes

• Body: Sore in upper back and traps still.  Also in shoulders.

PP, BJ Metcon

Lunchtime

"Betty" (scaled)
5 Rounds
12 Push Press @115#
20 Box Jumps
-    time: 9:44


Bicep work

Notes

• Body: Sore in traps and upper back, some soreness in lower right leg from trail run yesterday.
• Workout: Good intensity in this WOD, I enjoyed it.  Leaving for Tampa today so wanted to get one last WOD in with weights.

Trail Run + HPC, KTE, MU Metcon

Morning

Trail run, rock and dirt, lots of hills, ~3 miles, 36 mins

Afternoon
5 rds
1 ring muscle up
5 hang power cleans, 135#
10 knees to elbows

Notes

• Body: Right shin hurt somewhat at the end of the run and later in the day.  Other than that not too sore.
• Workout:  Trail run was very engaging and fun, I had to stay focused to be sure of where my foot was landing.  During the WOD the muscle ups were giving me a fair amount of trouble, which was frustrating.  HPCs and KTE were good.

PU, FC, Thr Metcon

Evening

4 Rounds for Time of:
10 Pullups
20 Meter Farmers Carry, 2 x 53# KB
10 Thrusters @ 95
20 Meter Farmers Carry
-    time: 7:44

4 x 25 GHD Situps

 Notes

• Body: Slightly sore in legs, but not too bad.
• Workout: Good WOD, thrusters were the most difficult part but I want to work them into my regimen more.  Would like to get a sub-4-minute Fran time in the near future.

Run + Back Squat

Lunchtime

Run ~3 miles, 28:34

Back Box Squat, 555333
5's: 185#, 205#, 225#
3's: 245#, 265# (PR), 225#

Bicep and rear deltoid work

Notes

• Body: Feel pretty good and rested after yesterday's day off.  Still somewhat sore in core.
• Workout:  Run felt good and smooth.  Squats were great, 3 solid reps at 265# with good depth, but the weight was definitely heavy.

Rest Day

No workout

Notes

• Body: Sore in abs today and shins.

Press + DL, KTE, LJ Metcon

Lunchtime

Press 555333
5's: 95#, 115#, 125#
3's: 135#, 145# (PR), 135#

35-25-15
deadlift, 135#
knees to elbows
lateral jump over barbell
-    time: 9:35

High pulls and bent-over rows

Notes

• Body: Still sore in glutes.  Shins are a bit sore.
• Workout: PR on press triples, which is great.  The 3rd rep at 145# took forever to push out, it was a real fight but I got it.  Metcon was good, wanted to work my grip today so I created this WOD.

Run + KBSw, Gob SQ, PU & Rock Climbing

Lunchtime

Run 3 miles, ~27:30

AMRAP 8 mins
5 KB Swings, 60#
5 Goblet Squats,  60#
5 clapping push ups 
-     11 rds


Evening
Rock climbed ~2 hours

Notes

• Body: Pretty sore in biceps, and glutes.  Also sore in traps.
• Workout:  Run was alright, just focusing on keeping stride even, trying to avoid injury.  WOD was good, high intensity.  Rock climbing is always good.

PC + Lunge, Brp, PL Metcon & Swim

lunchtime

Power Clean 555333
5's: 135#, 135#, 145#
3's: 155#, 165#, 175# (2 + 1) (PR)

4 rounds for time of:
weighted walking lunges, 30 total steps - 60# KB held any way
20 burpees
10 pull-ups
-    time: 15:00

shrugs and bicep work

Evening
Swim (yds)
100 wu FR
100 turtle-back flutter kicks
100 wu CSS
10x50 w/30s rest
-    times:   0:45   0:45   0:46    0:45    0:45    0:45    0:46    0:45    0:43    0:44
400 CSS w/fins
-    time: 6:06
50 cooldown

Notes

• Body: Sore in chest today
• Workout: PC's felt good today, felt pretty strong on the lighter weights.  I'm pretty sure 175# for 2 reps is a PR, but can't find my records for it.  The WOD was good and tough.  Started out doing Goblet Lunges but then switched to hold the KB on one shoulder.
• Swim: Felt a little slow in the water today during the sprints, but the finning felt a little smoother.

Run + PU

Afternoon

Run 1.25 miles

10 x 20 push ups

Notes

• Body: Feel sore in shoulders and core
• Workout: Pretty straight forward today.  Push ups were focused on good form.

Rest Day

No workout today.

Notes

• Body: Sore in core and in the shoulders. 

Press + KB Metcon + Core

Late Afternoon

Press, 3 reps @ 120#, each minute for 10 minutes

5 Rounds For time: Use a pair of 1 Pood Kettle bells or 35lbs dumbells
7  Reps, Overhead, anyway, Press, Push press or Push Jerk
7  Reps, Hang Squat Cleans
7 Reps, Lunge steps, bells in rack position
7 Reps, Swings
7 Reps, Burpee Dead lifts
-     time: 16:40

3 rds
20 reverse sit ups
20 sit ups
10 knees to elbows
20 neck rotations

Notes

• Body: Sore in traps and lats today.
• Workout: Press workout was pretty good, made it through 8 complete rds before I had to start push pressing some of the reps.  It toasted my shoulders.  The WOD was difficult for me, shoulders were shot, and it was hot in the garage where I was.  Then some core work to finish up.

Run + Weighted PU

Lunchtime

Run 2.7 miles

Weighted Pull Ups, 5 x 5
loads: 25#, 35#, 45#, 50#, 55# (2.5)
3 x 8 @ 25#

high pulls

Notes

• Body: Sore in legs and shoulders.
• Workout: Running takes up a huge chunk of my available workout time now.  Gonna have to do some restructuring soon.  Pull ups were pretty good.

Thr, PU Metcon

Golfed 18 holes, about 5 hours, this morning into afternoon.

Evening

15-12-9
thrusters, 75#
2x push ups
-    time: 4:09

Notes

• Body: Very sore in legs... quads hammys and glutes.
• Workout: Quick WOD today, golf tired me out believe it or not.  Lots of walking and being in the sun will do that to you.  Thrusters + push ups is hard work on the shoulders, it's difficult to transition from one to the other.

Run + Squats

Lunchtime

3 mile run on treadmill, 28:26

Back Squats 5 x 5
loads: 185#, 205#, 225#, 235#, 245# (PR)
1 x 20 @ 135#

Shrugs and bicep work

Evening

Rock climbed for 2 hours, routes ranging from 5.4 - 5.9+.  Good stuff.

Notes

• Body: Feel pretty good today, felt strong.
• Notes: PR'd back squat, felt good and strong today.  I can remember when 245# was my 1 rep max.