Rock Climbing

Evening

Rock climbing, ~2 hours, 5.7-5.10.  Got my first 5.10 route today, pretty awesome.  Felt like I hyper extended all my finger tips on my right hand to get to the top though.

Notes

• Body: Sore glutes and hams
• Workout: Basically an active rest day, good times climbing.

Cleans & SC, RPU Metcon

Lunchtime

Run 1 mile warmup on treadmill

Cleans, 55533
5's: 135#, 145#, 155#
3's: 165#, 175# (2)

5 rds
2 squat cleans, 135#
15 ring push ups
-    time: 6:44

foam roller and side planks

Notes

• Body: Sore in the abs, hams and glutes today.  Also upper back is sore.
• Workout: Cleans felt good at the lower weights, 175 was a struggle, I know I don't extend completely through my hips during it before I begin my pull, but need a drill to focus on that.  Any suggestions?

Evening

From CF mainsite

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll
-    scores: 3, 7, 3, 4

100 Ab Triad
100 four count flutter kicks
100 sit ups
100 leg levers
-    time: 9:34

Notes:

• Body: Sore in the abs and shoulders
• Workout: Tabata was difficult mostly because I had to use a metal dumbbell with small ends for the pull ups and dips.  It was a struggle to maintain control of it, I ended up dropping it on one of my toes, which hurt like hell, during the dips.  Deads were good and I was maintaining 7 until the last couple rounds where I got very fatigued.

Area Work

Evening

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

Dumbbell shrugs, rear delts, barbell shrugs, high pulls
Bicep work

3 x 15 pull ups, mostly deadhang

3 minutes of
30 second L-hang
30 second hollow rocks

Notes

• Body: Well rested, a little stiff from sitting in the car for 10 hours today.
• Workout: Presses felt strong today, which was good.  Core work was very difficult, I was unable to hold strict L-hangs in the 2nd and 3rd rotations.  That is something I'd like to get better at.

Rest Day

No workouts Wed/Thur/Fri

Notes

• Body: Still a little twinge above my elbow but not bad.

Run & Rock Climbing

Lunchtime

Run 1 mile easy

Bicep work
4 x 90s plank

Evening
Rock climbed ~2 hours, 5.8-5.9s

Notes

• Body: Very sore in hams and glutes today.  Slightly sore in quads.  Irritation in tibia during run.  During climbing felt a slight twinge of pain above my elbow in my upper arm but it didn't get too bad. 
• Workout: Something light at lunch.  Planks felt solid.  Rock climbing was challenging tonight, did some routes that gave a me a good amount of trouble.  They were good because they forced you to work body positioning to transition hands and feet to the next holds.

BS & Thr, BJ, SDHP Metcon

Lunchtime

1 mile warmup on treadmill, technique focused

Back Squats, 55533
5's: 185#, 205#, 225#
3's: 245#, 260#
1 x 21 @ 135#

4 rds
12 thrusters, 95#
12 box jumps
12 sumo deadlift high pulls, 80# KB
-    time: 10:57

Ankle/lower leg strengthening

Notes

• Body: Feel good today, rested
• Workout: During back squats one of my friends commented that it looks like I'm driving more with my left leg than my right, something to cue in on.  Metcon was tough but a good one.

Rest Day

No workout

Notes

• Body: Some irritation in tibia.  Soreness in shoulders.

Press & HPC, PL Metcon

Evening

Press 4 x 12
85#

Shoulder work
shrugs, high pulls, rear delts

5-10-5
hang power cleans, 135#
2x pull ups
-    time: 5:10

Ankle/lower leg strengthening

Notes

• Body: Sore chest today
• Workout: Worked the high-rep shoulder press today, 85# was a good challenging weight to use.

Push Ups, Core

Evening

8 rounds untimed
25 push ups
25 alternate sit ups or four count flutterkicks

Notes

• Body: Sore in the calf and a bit sore in biceps
• Workout: Good strict push ups and core work today

Misc Day

Lunchtime

3 x 800m run, slow-moderate pace, working technique

Calf work

Late Afternoon
Flag football playoff game

Notes

• Body: Sore in my traps today and my biceps are pretty sore.  During the run I noticed my right soleus was getting worked.

BS & KBSw, WSU, BrpPL Metcon + Swim

Lunchtime

1 mile warm up on treadmill

Back Squat, 55533
5's: 185#, 205#, 225#
3's: 245#, 255#
1 x 21 @ 135#

4 rds
10 KB Swings, 60#
10 weighted sit ups, 40#
10 burpee pull ups
-    time: 7:56

Evening
Swim (yds)
100 wu FR
100 turtleback flutter kicks
10 x 50 CSS w/45s rest
-    times:    0:51;    0:47;    0:46;    0:46;    0:45;    0:45;    0:45;    0:45;    0:46;    0:45
400 CSS w/fins, moderate pace
-    time: 6:43
100 cooldown

1 x 30 push ups

Notes

• Body: biceps are a bit sore
• Workout: Back squats were good, 255# this week felt better than 250# last time.  Metcon was good and intense, burpee pull ups are a long movement, especially with a high bar to jump to.
• Swim: Felt pretty good in the water today.

Press & Rock Climbing

Lunchtime

1 mile warm up on treadmill

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

Shoulder work
shrugs, L-lateral raises, rear deltoids, rotator cuff work
Bicep work

2 x plank for 60s

Evening
Rock climbed ~2 hours, 5.7-5.9 range mostly.  Attempted two 5.10- routes and couldn't get them straight through.  Working on it.

Ankle/lower leg strengthening

Notes

• Body: Not really sore at all.  Some minor tibia irritation when I apply direct pressure to it.  No irritation during the run which was encouraging.  Ran in new Inov-8 220 PK that I got, ball of foot, felt smooth.
• Workout: Press felt good, kept a strong solid core throughout.  Rock climbing was a good time.

PC & OHL, BJ, Thr, HSPU (Blake) Metcon

Lunchtime

1 mile warmup on treadmill

Power Clean, 5555 3
5's: 135#, 145#, 155#, 165#
3's: 175#
Form work at 135#

1/2 "Blake", modified
Four rounds for time of:
20 Walking lunge with 45lb plate held overhead
15 Box jump, 24 inch box
10 thrusters, 45#
5 Handstand push-ups
-    time: 12:52

Calf work

Ankle/lower leg strengthening

Notes

• Body: Some irritation in tibia during run
• Workout: PC's felt pretty good today.  Coaching tip, start working the squat into the catch for the clean, will be able to get more weight that way.  Metcon was very legs and shoulder intensive, I struggled through the HSPU and my range of motion on those was not sufficient.

Rest Day

No workout

Notes:

• Body: A bit sore in the abs

Push Ups

Evening

1 x 100 push ups

Ankle/lower leg strengthening

Notes

• Body: Core is sore today, from yesterday's TTBs.
• Workout: Mostly relaxing this weekend, but had to do something.

BS & BOR, Sn, TTB Metcon

Lunchtime

Back Squats, 55533
5's: 185#, 205#, 225#
3's: 235#, 250#
1 x 10 @ 185#

From CFE

5 Rounds For Time Of:
10 Bent Over Rows 75lbs
10 Hang Power Snatches 75lbs
10 Toes To Bar
-    time: 10:56

Calf work

Notes

• Body: Body feels pretty good, but my energy is not as high as it could be
• Workout: Squats were good, form started to go a bit on 250# so I stopped increasing there.  Metcon was good, snatches were a bit awkward though.

Rest Day

No workout

Notes:

• Body: Sore in hams and traps still

Thr, PU, Row Metcon & PL

Lunchtime

From SEALFit
2 Rounds for Time:
50 x Thrusters (65#)
50 x CrossFit push-ups (hands leave floor in down position)
Row 1,000M
-    time: 24:00

Weighted Pull Ups, alternating grips,
6 x 8 @ 25#

Shoulder work: L-lateral raises and rear deltoids

Ankle/lower leg strengthening

Notes

• Body: Hams are definitely sore, as are traps
• Workout: Good workout.  Thrusters were 3-4 sets, push ups were multiple sets, row was a 4-5 mins each round.  Looking at the WOD and looking at my time it seems like I should have done it a bit faster.  The CF PUs are pretty brutal, I believe the most I did at once was ~12 push ups.  If I did this again I would say 20-21 minutes is a good goal.

DL & KBSn, OHL Metcon + Rock Climbing

Lunchtime

Deadlift
5 x 5 @ 275#
1 x 10 @ 225#

50-35-20
KB snatch, 40#
Overhead lunge, 40#
-    time: 13:15

Evening
Rock Climbing, ~2.5 hours, up through 5.9s 

Ankle/lower leg strengthening with elastic bands

Notes

• Body: Feel good, no soreness
• Workout: Deads felt good, focused on form as my lower back has been aching at times lately.  Metcon was good, well balanced and fun.

Press & Brp + Swim

Lunchtime

Shoulder work
L-lateral raises (30#)
Press 5 x 4-6
115# (5), 125# (5), 130# (3), 125# (5), 125# (4)

50 Burpees
-    time: 2:40

Evening
Swim (yds)

100 wu FR
500 wu CSS
-    time: 10:10
8 x 50 CSS w/45s rest
-    times:    0:46;    0:46;    0:47;    0:46;    0:47;    0:46;    0:47;    0:47
400 CSS w/fins, moderate pace
-    time: 6:57
50 cooldown

50 push ups

Ankle/lower leg strengthening

Notes

• Body: Still slightly sore in my traps
• Workout: Bit of a time constraint today so everything was kept short this afternoon.  Presses felt heavy, haven't done them in a while.  4 seconds off from my PR on the 50 Burpee workout, not too bad.
• Swim: Good to get in the water, but it was cold (by gym pool standards, probably in the low-mid 70s).  I felt my lats were sore when I started swimming.

Rest Day

No workout.  Went hunting for 2.5 hours though, covered an estimated 5-6 miles.

Notes

• Body: Sore in hams, traps, biceps and upper back.

BS & KBSw, GSQ, PP, SDHP, LL Metcon

Afternoon

Lower leg/ankle strengthening w/elastic bands

Back Squat
Every minute for 10 minutes
2 reps @ 225#

Perform the following for 30s each, for a total of 10 minutes (4 rounds)
KB Swing, 53#
goblet squats, 53#
push press, 75#
sumo-deadlift high pull, 75#
leg levers

Bicep work and bent over rows

Notes

• Body: Sore in the traps today.  Minor irritation in tibia.
• Workout: Back squats were alright, I was tending to lose core rigidity at the bottom and that can't be happening.  Metcon I focused on technique, balance and evenness.

HPC, PL Metcon

Evening

Modified from CFE

15 Min AMRAP
7 reps of 115lbs Hang Power Cleans
9 Reps Pull ups

-    10 rounds

Rest 5 Min
5×5 Dragon Flags Rest as long as needed between sets.

Notes

• Body: No real soreness, some pain in tibia.
• Workout: This workout was fun.  All HPC unbroken, most PLs unbroken.  I've never done dragon flags before, they are pretty difficult but awesome fore core.

Push Ups

Late Evening

8 x 25 push ups, strict

Ankle, lower leg strengthening

Notes

• Body: Hams and upper back/traps are sore today
• Workout: No real time today, spent most of the day in a meeting, then had the Red Bulls game at night.  Got this in after I got home at night.

Run & "Grace"

Lunchtime

Run 2 x 1 mile, slow pace

"Grace"
30 clean and jerks
-     time: 10:30 (power cleans)

Shoulder work
L-lateral raises, rear deltoids, handstand push ups (5, 5, 4)

Notes

• Body: Hammys are sore, and forearms.  Still feel a little bit sick but not terrible.  Tibia pain during throughout the run, that was very frustrating.  I am going to take 2 weeks off of running and focus on lower leg strengthening using some elastic bands I picked up.
• Workout: It was fun to do Grace, haven't done that in ages.  Time was nothing to brag about, I'd like to get it down to around 6 minutes, that's a reasonable goal I feel.

Rock Climbing

Evening

Rock climbed ~2.5 hours
Mostly 5.7-5.9 range

Notes

• Body: Feeling a bit ill so I opted to only rock climb today.  Think I should be good tomorrow.  Sore in hammys and upper back.

Rest Day

No workout

Notes

• Body: Pretty sore in my hammys, bis, and forearms.  Also feeling a little sick.