PC, BJ Metcon + Area Work

Lunchtime

1 mile warm up on treadmill

5 rds
5 power cleans, 165#
10 box jumps, 30"
-    time: 20:00

Press 3 x 5
115#, 120#, 125#

Shoulder work: shrugs, high pulls, rear deltoids
3 x 5 Dragon Flags

Notes

• Body: Pretty good
• Workout: This WOD I totally paced.  I was hesitant with the heavy cleans, which were 90% my 1RM.  Jared did the same WOD at 205# and managed an 8:30 time, which was motivating.  I'd like to do this one again soon and go after it harder.

4/5 Fran

Evening

"4/5 Fran"
15-12-9
thrusters, 95#
pull ups
-    time: 4:05

Notes

• Body: A little sore in lower legs.  Ran 12.3 miles this week with no issues, feels good.
• Workout: Late night workout after a weekend of mostly relaxing.  Warmed up and felt ready for it, but would have liked a better time for sure.  Rounds of 15 and 9 thrusters were unbroken, all pull ups unbroken.

Polar Bear Plunge, PL + Run

Afternoon

At the Polar Bear Plunge today the Marine Corps had a booth set up with a pull up station.  Saw that and instantly was excited to do it.  20 pull ups earned a t-shirt, which I thought awesome, free t-shirt.  I got 22 reps and collected the t-shirt, which ended up being a very sweet technical tee, which just made my day.

Pull ups at the Marine Corps booth

Sweet technical t-shirt

Polar Bear Plunge today was great.  Sunny day with no wind, so it was quite comfortable at 45-degrees.  The water temp was a toasty 40-degrees.  Literally could not feel anything when plunging in.

Evening
Run at the track
1 mile warm up
1 mile
-    7:57
4 x 400m w/120sec rest.  Goal pace of 1:30
-    1:33    1:32    1:28    1:25
1 mile cool down

Notes

• Body: Still a little sore in the shins.  Biceps and shoulders as well.
• Workout: Run went well.  Chose not to go all out on the intervals and really pound the legs, set a reasonable and challenging goal and went after that focusing on technique.  Felt pretty well balanced.

Rest Day

No workout today.  I have the Polar Bear Plunge tomorrow, I'm excited for that!

Notes

• Body: Sore in shins, shoulders, biceps and forearms

BS & CU, Brp Metcon + Swim

Lunchtime

1 mile warm up on treadmill

Back Squats, 3 x 5
-   205#, 225#, 245#

From CFE
5 Sets of:
20 unbroken chin ups with speed
10 sec rest
AMRAP Burpees in 30 sec – DO NOT pace these
Rest 90 sec between sets
-    20/13;  19+1/9;  17+3/11;  14+6/11;  13+7/11

EveningSwim (yds)
100 wu FR
2 x 100 wu CSS
8 x 50yd CSS w/45sec rest
-    times: 0:47;    0:47;    0:47;    0:48;    0:49;    0:49;    0:50;    0:50
100 cooldown

4 x 20 strict push ups

Notes

• Body: Definitely still sore in shins and front of ankles.  Also in shoulders.
• Workout: Metcon was tough, a good thing
• Swim: 50yd intervals today.  My increasing times is evidence that my stamina needs improvement.
  

Press, PP & RPU, GHDSU

Lunchtime

1 mile warmup on treadmill

From CFE
Press – 3, 3, 2, 1, 1
-    115#, 125#, 135#, 145#, 155# (PR)

Push Press – 4, 3, 2, 1, 1
-    125#, 145#, 165#, 175#, 185# (fail)

3 Sets of (Not for time):
12 Ring Push Ups
25 GHD Situp

Notes

• Body: Sore in hams and soleus, very sore in front of shins, I suspect from the broad jumps yesterday
• Workout: Good day today.  Set a new PR on strict press.  155# went up slowly, but it went up.

Cleans, PC, KTE, Broad Jumps + Rock Climbing

Lunchtime

1 mile warmup on treadmill

From CFE
On the Minute for 5min
4 “full” cleans @60% 1RM
-    115#

Power Clean, 3 x 3
-    loads: 145#, 165#, 185# (1, miss, miss, 1, miss, miss, 1) (PR)

30sec on 30sec off for 4min
Knees to Elbows
-    13 reps each time

10x 20m Broad Jumps,” as few jumps as possible”on each of the 20m distance.

Evening
Rock climbed ~2 hours.  Attempted some difficult 5.10s that I wasn't able to complete.

Notes

• Body: Pretty sore in hammys and soleus muscles today.  Evenly sore, that's good.
• Workout: Set a PR on the cleans, haven't done 3 singles at 185# before.  My biggest problem is I don't drop under the weight far enough to catch it consistently, which I need to correct.  KTE was straightforward.  Broad jumps were fun.

Long Run

Afternoon

Run 5.32 miles, 46:21 (avg 8:44)





Notes

• Body: Feeling good.
• Workout: Felt very good on the run, in tune and balanced

Press & Area Work

Drove home from Jay today, about 7 hours of driving.

Evening
Press, 5 x 3
120#, 125#, 130#, 135#, 140#

Shoulder work: bodyweight inverted shrugs on rings, high pulls, rear deltoids

3 x 10 strict toes to bar

Thruster practice

Notes

• Body: Focused on upper body today after skiing the last 3 days.
• Workout: Good.  Heavy press, the heaviest I've gone in a while.

Ski

Skied all day

Notes

• Body: Bit tired in the legs

Ski & BW

Skied 1/2 day today since it rained all morning.

Late Afternoon
8 rds
25 push ups
25 sit ups/four count flutterkicks
8 pull ups

Spent ~30 mins in the sauna

Notes

• Body: A little tired in the legs.
• Workout: Skiing was fun.  Bodyweight stuff in the condo, pull ups on the straircase.

Skiing

Skied all day and ate a ton of food at night.  Beautiful day out.

Notes

• Body: Feeling good.  Worked hard through some back country sections today.

Rest Day

No workout.  Worked 1/2 day then spent the rest of it driving up to Jay.

Notes

• Body: Sore in hams and lower back

DL & Thr, GM, PL, BJ Metcon

Lunchtime

1 mile warmup on treadmill

Deadlift, 5x3 @ 275#

5 rds
7 thrusters, 95#
7 good mornings, 95#
7 pull ups
7 box jumps, 24"
-    time: 8:58

Notes

• Body: Sore in hamstrings
• Workout: Deads were alright, been a while but not much difficulty, just a little rusty.  Metcon was good, good mornings were too heavy though.
• Misc: Ski trip starting tomorrow!  Headed up to Jay Peak, VT, should be awesome.

FS, BP & DU

Lunchtime

1 mile warmup on treadmill

From CFE
Front Squat: 1-1-1-1-1-1-1
-   up to 235# (PR)

Bench Press: 1-1-1-1-1-1-1
-  fail 255#; success 250# (PR)

Tabata Double Unders

Notes

• Body: Rest day did me well, felt very good this morning and in the gym.  Some residual soreness in my hamstrings
• Workout: Huge day, set 2 strength PRs after not training either lift heavy in a very long time.  Last time I went heavy on front squats was April 2010, and the last time I did bench press above bodyweight loads was March 2010, so this was encouraging and a sign that my training has been going well.  Double unders were eluding me, and it was difficult to find any real rhythm.
• Coaching Note:  Keep head and chest up during double unders, do not drop them.  Elbows in, more wrist action to drive the rope.

Rest Day

No workout.

Notes

• Body: First complete rest day in 16 days (1/27/11).  Been feeling pretty good.

Run

Afternoon

4 mile run in the park, 37:46



Notes

• Body: Felt pretty good, hamstrings are very sore form the tabata GHD extensions yesterday.
• Workout: Nice solid run outside.

WRD & Tabata Core & WPL

Afternoon
Skied 3 hours, great day for it

Evening

Weighted Ring Dips, 5 x 5
20# vest, 20# vest + 15# DB, same, same, 20# vest + 25# DB

Tabata
GHD sit ups
-    reps: 9
GHD Back Extensions
-    reps: 9

Weighted Pull Ups, 20# vest
2-4-6-8-6-4-2-4-6-8-6-4-2 = 62
Max deadhang, unweighted
13

Notes

• Body: Sore in my glutes and hams.  Not as congested as yesterday.
• Workout: Weighted ring dips went alright, I struggled with them yesterday so it was good to focus on them today.  Tabata sit ups were time limited, tabata back extensions were limited by my muscles, they were tough.  Then some pull up work.

Max Reps

Lunchtime

1 mile warm-up on treadmill

2 minutes of max reps, followed by 2 mins of rest, of:
KB swings (Russian swing), 60#  -    54
ring dips  -    30
jumping lunges  -    72
knees to elbows  -    40

Notes

• Body: Congested as hell.  Working out makes me feel like I have to sneeze, haha. Sore in calfs a bit and hams a little.
• Workout:  Good quick intense WOD.  Something about the swings today felt different and I'm thinking it was bc I went to eye height, but I felt a much more concentrated effort from my hams and glutes today than I usually do.  Perhaps because I wasn't concerned with getting a big swing out of the weight, only had to go halfway compared to usual above-head height.  Ring dips were difficult.  Lunges and KTE were good.

BS & "The Chief"

Lunchtime

Back Squat, 3 x 5
185#, 215#, 235#

"The Chief"
5 rounds of 3 min max effort, 1 min rest, of:
3 x Power Clean (135#)
6 x Push-ups
9 x Air Squats
-    3 rds + 3 PCs, 3 rds, 3 rds,  3 rds + 2 squats, 3 rds + 1 PC

Run 1 minute intervals alternating slow and fast for ~1 mile

Notes

• Body: Overall pretty good, congested but not bad.
• Workout: BS focused on good form.  WOD was good, it's a longer one and requires some focus.  PCs coupled with squats were taxing.

Rock Climbing

Evening

Rock climbed for 2 hours, 5.7-5.10 and a 5.7, 5.8 lead climbing routes.

Notes

• Body: Still feeling sick, should be back to normal tomorrow.
• Workout: Just rock climbing today, it was fun and I finished some challenging routes.

PJ & Tabata CU

Lunchtime

1 mile warm-up on treadmill

Push Jerk, 10-8-5-3-3-3
3's: 145#, 165#, 185# (1)

Tabata Chin Ups
-    ranged from 6-12

Evening
Swim (yds)
100 wu FR
100 turtle-back flutterkicks
500 CSS, easy pace
-    time: 10:04
3 x 200 CSS w/fins, 90sec rest, easy pace
-    times:   3:31    3:29    3:36

5 x 15 strict push ups

Notes

• Body: Very sore in calfs today, also somewhat sore in biceps and traps.  Feel sick, sinus congestion and sore throat.  No aches though.
• Workout: Technique on PJs needs to be better, I know I am tending to drive up through my toes instead of my heels.  Tabata chins were kinda poor, I wasn't into it.
• Swim: Swim went well, just cruised today.  Felt good to be in the water.

Run & Area Work

Lunchtime

1 mile warmup on treadmill
2 mile run on treadmill, 16:45

Bicep work with fat bar
Calf/soleus work

Notes

• Body: Sore in the traps today
• Workout: Run felt alright, a little out of balance feeling but no issues. 

OHS, BJ, DU Metcon & Core Work

Evening

OHS work, pull ups

6 rds
6 overhead squats, 85#
12 box jumps
15 double unders
-    time: 12:37

hollow rocks for 2 minutes of total time
L-hangs for 2 minutes of total time

Notes

• Body: Sore in the traps today
• Workout: This WOD hit on 2 of my weaknesses--OHS and DU.  OHS were at a weight that I could balance and do unbroken, those went smoothly although I feel as if I am driving more with my left leg than my right, something to pay attention to.  Double unders went pretty well also, I am not able to string more than a couple of them together, but if I do a single or two in between DUs it works nicely.

BJ, HC Metcon

Lunchtime

CF warmup--pull ups, dips, squats, GHD sit ups, GHD extensions

1 mile warm-up on treadmill

From CFE
On the Min for 15min:
3 Box Jumps 30″, land whole foot on the box (33" box height)
3 Hang Cleans (Full) 95#

Notes

• Body: Slightly sore in chest and calfs and hams
• Workout: Not an overly challenging workout but it got my heart rate up ~180.  Rounds were in the 33-37sec range, so plenty of rest.  And box jumps at that height are just plain fun.

Run, FS, Press, Tabata PU + Rock Climbing

Lunchtime

Run 3 miles on treadmill, 27:04

From CFE
Every 30sec for 6min
2 Front Squats @50% of 1RM
-    115#

On the Min for 8min
2 Strict Press @60% of 1RM
-    105# (NOTE: I selected a weight higher than 60% of 1RM)

Tabata Push ups
20sec on 10sec off for 8 Rounds
-    25, 20, 15, 15, 15, 15, 15, 15

Evening
Rock climbed ~2.5 hours, 5.8-5.10 range

Notes

• Body: Sore in abs today, not really in legs.  During rock climbing I couldn't figure out why my forearms felt overworked, then when I got home it hit me--they were tired from shoveling the driveways yesterday.
• Workout: Run was pretty good.  FS and presses were good, focused on speed and power for the light weights used.  I was very pleased to maintain 15 push ups in the later tabata rounds, that went well.

Evening

Back Squat, 55533
185#, 205#, 235#, 245# (3), 255# (3)

5 rds
10 deadlifts, 135#
20m broad jump w/20# medicine ball
-    time: 5:16

5rds
20 four-count flutter kicks
20 reverse situps
20 sit ups

Notes

• Body: Sore in the shoulders today
• Workout: Back squats went fairly well.  By the time I got into the WOD my lower back was aching--shoveled the ice/slush out of 2 driveways today and my back was tired.  Kept it short as I did not want to risk injury.  I really felt the core work today.

Press & DU

Lunchtime

1 mile warmup run on treadmill

Press, 5 x 4-6
115# (6), 125# (6), 130# (5), 135# (3), 135# (3)

Shoulder work: shrugs, high pulls, rear delts

Double-unders

Notes

• Body: A little sore in chest today, and sore in the traps.
• Workout: Press went well, felt decent.  Almost got 4 reps at 135#.  Worked double-unders for a while afterward.