Workout: Good stuff all around. The 145# was very difficult for 3 reps, but got it. Metcon was good, need to get the thrusters unbroken each round though.
Workout: Deads felt pretty good. Form gets a worse at the higher weights so I try to keep it reasonable with the weight, not trying to get hurt. Metcon was good, power cleans were tough with my tired legs.
50-35-20
GHD sit ups
GHD back extensions
push ups - time: 12:15
Evening
Rock climbed 2 hours
Notes
Body: Quads and traps/shoulders are very sore.
Workout: Pull ups felt decent. GHDSU were tough since my quads didn't want to work correctly. Rock climbing was fun, after 2 weeks away from it, it was a bit of a challenge.
5 Thrusters on the min @ 115lbs... Continue on the minute until you fail, or reach 10 min/50 reps
Rest 10 min
100 push ups for time
- time: 2:58
Pull ups, 3 x 60s plank
Notes
Body: Legs are sore, groin is sore.
Workout: Good workout. Gotta work thrusters more to meet my goal at the end of August. Push ups were tough after the thrusters, and planks were killing my shoulders after the push ups.
This weekend was the 2010 Wildwood Beach Ultimate Frisbee Tournament. Over 400 teams were there, it was huge. Good times. It was very hot though, and playing on the sand felt like playing on burning coals.
Tug of War tournament at our division picnic today. Our team lost in the championship. It was teams of 6, we had 2 guys at 240#, 1 at 210#, 2 probably around 185#, and me bringing up the lightweights at 165#. The team we lost to in the champtionship had a guy over 300# and another guy around 400#. The 300-pounder was athletic, but the the other guy was huuuge, not in a good way. We were definitely at a size disadvantage but we pulled hard!
Body: Feeling run down and tired. My legs are beat and during the run it was hard to get them going. This is the 6th straight day of workouts, so I'm looking forward to resting tomorrow. Then I have an Ultimate Frisbee tournament at the beach in Wildwood all weekend, should be fun.
Run: Run was feeling ok, a bit sluggish but it was an LSD run anyway so I took it slow. Miles 3 and 4 I was having some pain below my knee and stopped to walk and stretch a couple times, hence the slower splits. Mile 5 was pretty much painless as evidenced by the split.
Back Squat, 2 reps @ 215# every minute on the minute for 10 minutes
5 rds
10 box jumps
10 toes to bar
10 ring dips, strict - time: 7:32
Notes
Body: Was feeling a bit sluggish at first but eventually got in a groove. Hammys are a little sore.
Workout: Squats felt alright, a bit heavy but not bad. This type of workout is good on those days where you feel a little beat and don't want to go for a high or maximal load. Metcon was good, ring dips got tough at the end.
Saturday was the 2010 Warrior Challenge held at Avon by the Sea, NJ. It was a competition and fundraiser benefiting Task Force Dagger. All told the event raised over $10,000 to go to the Army Special Operations community.
This year the Army had representation from Special Forces in attendance. They had a tent set up with a variety of small arms and equipment--M9's, multile M-4's with various optics, M-110 SASS, Barrett 0.50-cal, Russian RPD, RPG, High Altitude High Opening freefall gear (HAHO), and more. Very cool stuff.
It was a great event and competition and a great day at the beach.
Competition
This year's competition portion was much like last year's, and was made up of 3 events:
A 1-mile soft sand run, 1/2 mile performed while carrying a sandbag (50# men, 25# women), 1/2 mile performed without.
Max deadhang pull ups
Max burpees in two minutes
For the run, which was double the distance of last year, I paced myself much better. Last year I shot out at a very fast pace and was near the front of the pack for a portion of the run. I then began struggling with carrying the sandbag over one shoulder and with the pace, and believe I ended up finishing 4th or 5th in the run last year. Because my pace was so fast, I felt like my heart was going to explode and I never fully recovered for the other events, remaining nauseous until the end.
This year I set a better pace for myself and continued to pass people throughout the run. Carrying the sandbag on my neck/both shoulders worked well for me. I finished 4th in the run this year, and I felt a million times better afterward than I did last year, and felt comfortable in the events to follow.
Max pull ups, pretty straight forward. As many deadhang pull ups as you can do, no time limit. I did 23.
Max burpees in 2 minutes. Chest to the ground and jump in the air with hands above your head, no clap overhead necessary. I did 50 (last year I did around 35 while balancing with trying to not throw up).
Results
My personal goal going into this was set pretty high and I wanted to win the event. I came up short, finishing 3rd overall, and was pleased with myself for "placing" although only 1st place gets an award. There were about 75 participants, mostly male.
The results from the competition can be found here.
Bib# 156, Bryan, finished 1st overall (3rd place in run, 25 pull ups, 55 burpees)
Bib# 178, Jon, finished 2nd (1st place in run, 23 pull ups, 50 burpees)
Bib# 191, me, finished 3rd (4th place in run, 23 pull ups, 50 burpees)
As Many Rounds in 4 Minutes Of :
7 Power Cleans @ 115#
7 Chest to Bar Pullups
Rest 1 Minute
Repeat For 3 Total Cycles - cycle 1: 3 rds cycle 2: 2 rds + 7 PCs cycle 3: 2 rds + 3 PCs
Rest 1 minute
AMRAP in 4 mins
7 PCs @ 95#
7 C2B PL - 3 rds + 3 PCs
Notes
Body: Sore in the bottoms of my feet and in my right hip area.
Workout: PCs were became difficult. I was not able to do many of the rounds unbroken. When I used 95# I was able to get more unbroken rounds.
Body: Felt sluggish today. This weekend I had to get up extra early to make it to class, and an afternoon nap today made me more sleepy.
Run: Running was good, intervals have been missing from my programming because I've been building up to them. They were tough on my cardio, not too tough on my legs. Speed will come.
Workout: Trained some pull ups and core, pretty simple. Getting the pull ups in for next weekend, here's a shot from last year...
Workout: PR on the PC, that felt good although I know my form needs to be better on those. Metcon was good, kept a high intensity throughout. I liked this WOD, would like to do it again in the future so I'll call it "Down & Up" so that it's easy to find again.
4 rds
5 handstand push ups
10 knees to elbows
10 back squats, 65# - time: 6:11
Notes
Body: Hamstring are cooked today. Upper back is a bit sore as well.
Workout: 5k felt good today, the run went well despite the heat. Press was ok, nothing great. WOD was difficult when it came to the HSPUs, those did not go so smoothly.
Workout: Run felt good and strong and smooth. Stride came naturally. This is my longest run in a very long time. Sloooow compared to my past, but the speed will come, right now just focusing on staying healthy.
Run at the high school track
800m warmup
2 x 1600m @ 7:00 pace, w/180s rest - times: 6:50 6:55
4 rds
20 KB swings, 1.5 pood
8 hang power cleans, 120#
20 walking lunges - time: 8:28
"100 Ab Triad"
100 four-count flutterkicks
100 sit ups
100 leg levers - time: ~9:00
Notes
Body: Biceps and quads are sore.
Workout: Run felt good today, smooth stride but challenging to my cardio. WOD was good, the HPCs were tough, broke up a few of the sets. Then abs, nothing new there.
Workout: Weighted PLs today were pretty smooth and I felt strong on them. Metcon was good and tough, kept the intensity high. All thruster sets were unbroken which I was happy about, cos they sucked.
300# Back Squat - done, 300#,29 Dec 2010 200# Clean, any way
Sub-4-minute Fran - 4:03 best,13 Feb 2012 30 deadhang pull ups
Previous Goals
150# shoulder press - done, 150#,15 Dec 2009 225# front squat - done, 225#,29 Mar 2010 25 dead hang pull ups - done, 25 reps,4 Apr 2010 30 muscle ups in under 15 mins - done, 10:03,2 Apr 2010 500 yd CSS in 8:30 - done, 8:19,29 Mar 2010
