SPC, BSU, PU + Rock Climbing

Lunchtime

0.5 mile warm-up on treadmill
3 Rounds for time:
5 Split Power Cleans, 135#
10 box step-ups, 20"
33 push ups
-    time: 7:19

Evening
Rock climbed ~2.5 hours, 5.8-5.9 range.  Favored left leg a bunch.

Notes

• Body: Sore in the groin region, but the upper area where I feel I strained it isn't bad.  There isn't much day-to-day movements that aggravate that area.  Left soleus feels real weird and sore, maybe I'm compensating somehow.  Icing both.
• Workout: Felt pretty good, nothing to write home about but it went smoothly. 

PP, KBSw, GSQ, CPU, PL

Afternoon
From CFE

1/2 mile warm-up on treadmill

On the Minute for 8 Minutes:
3 Push Press @ 85% 1RM
-    150# (rds 5, 7 & 8 only achieved 2 reps)

On the Minute for 8 Minutes:
5 KB Swings @ 2/1.5 pood (used 20-kg KB)
5 Goblet Squats
5 Clapping Pushups
Deadhang pull up pyramnid
1-2-...-10-...2-1

Notes

• Body: Pain in upper groin only present during certain movements, such as the very bottom of a deep squat and at parallel of a weighted squat.  Running also some minor irritation.
• Workout: Went well.  I was considering using 145# for my push presses but I'm glad I went to 150#, even if I failed some reps.  Metcon was decent, had to scale weight and I placed a box under my squats for safety.  Pull ups pretty decent.

Rest Day

No workout.  Went to the beach, went in the frigid water, iced my groin.

Notes

• Body: Pain in groin more localized, can tell it's on the left side.  Muscular soreness through inner thighs.

Bull Riding

Morning-Afternoon

Bull riding school at Luck of the Draw Bull Riding

This was an all-day course on bull riding, starting at the mechanical bull level, working thru bareback horse riding and culminating in bull riding.  It was a great experience, and one I'd love to do again.

Unfortunately I hurt what I believe to be an upper adductor (groin) right between the legs.  I suspect it is a strain.  Moving around the rest of the day on Saturday was difficult, and I basically sat on ice throughtout the day weekend.  We will see what comes of it, hopefully only a couple of weeks of recovery.

Here are my rides:
http://www.facebook.com/pages/LUCK-OF-THE-DRAW-BULLRIDING-INC/380517195494?ref=ts#!/video/video.php?v=222311924463301

http://www.facebook.com/pages/LUCK-OF-THE-DRAW-BULLRIDING-INC/380517195494?ref=ts#!/video/video.php?v=222318121129348

Notes

• Body: Upper groin strain suspected

BS, FS, & Core

Lunchtime
From CFE
Back Squat: 3×3 @ 90% Rest 3min between sets
265#, 245#, 255#

Front Squat:3×5 @ 50% Rest 2min between sets. Move bar as fast as possible
120#

3 Rounds:
10 GHD sit ups, Rest 30sec
10 Strict Knees to Elbows, “No Kip” Rest 30sec
1min Hollow Rocks, Rest 30sec

Evening
Run ~3.5 miles, easy pace
Notes

• Body: No real issues.  Right upper shin irritated, did some icing for it today.  No real tibia issues, continuing icing.
• Workout: BS went alright, but I know I am losing upper back rigidity at the bottom of the squat as the weight/reps increase.  Wanted to be able to do 265# for 3 sets, but after the first set I determined it would not be wise to do so.  Otherwise they went well.  FS went well.  Core work was good.
• Misc: I'm anxious and excited to start running again.

Long Walk + Rock Climbing

A.M. to mid afternoonSpent all day at Six Flags Great Adventure--walking and hours on feet in the hot weather and direct sun.

Evening
Rock climbed for 2 hours.  Got two 5.10s tonight, that was great.

Notes

• Body: Felt alright today.  Actually believe I irritated my very upper right calf muscle on the stand-up roller coaster "The Green Lantern."  During the ride I felt a high g-load on my legs and my calfs were getting worked somehow (I was not on my toes, I don't know how this was occurring).  The rest of the day had a soreness in right upper calf.
• Workout: Nothing official today, but spending all day walking and standing in the sun was taxing, and I had some good rock climbing.

OHS, C2BPL Metcon & WPL

Lunchtime
From CFE
15, 12, 10, 8 Reps for time of:
Overhead squats @ 70% 1RM, (95#)
Chest 2 Bar Pull Ups
-    time: 7:38

Weighted Pull Ups 5x5
35#, 35#, 35#, 45#, 45# (4.5 reps)
 
Fat grip dumbbell hammer curls
 
Notes

• Body: Feel pretty good and rested.  Left soleus a little less sore today.  Right tib a little sore when direct pressure is applied.
• Workout: Went great.  I am unsure of a 1RM for OHS, so I elected to do 95# which in the past has been a moderate weight that I struggled at.  Today I felt very stable and focused however and was able to do the rounds of 15, 12 and 10 with unbroken OHS.  The round of 8 I lost control after rep 3 and had to do it in two sets.  All C2BPL unbroken.

Rest Day

No workout.  Did some maintenance work, rolling out my soleus, quads, ITBs, psoas, lower back, upper back and stretching.

Notes

• Body: Some residual soreness in traps, lower back as well today.  Left soleus still pretty sore.

Cl, KTE + Swim

Lunchtime

From CFE

On the min for 5 min

4 “full” Cleans @60% of 1Rm

-  115#

30sec on/30 sec off for 4 min
Knees to Elbows
-  17, 14, 12, 12

1 x 10 strict pull ups

Evening
Swim (yds)
150 wu FR
100 turtleback flutterkicks
500 CSS, moderate to moderate-fast pace
-    time: 9:06
600 CSS w/fins
-    time: 9:29
100 cool-down

Push Ups
40-30-20-10

Notes

• Body: Pretty sore in upper back/traps, sore in hamstrings.  Tibia irritation today although not bad, continuing to ice.  Will not do any running this week, only my strengthening drills.
• Workout: Pretty nice easy day today with the cleans.  KTE were more difficult.  Swimming went pretty well, focused on a long glide and getting as streamlined as possible.

DL, Core & Run 200m Ints

Afternoon

From CFE
Dead Lift
5-5-5-5-5, Rest 2min between each set.
265#, 275#, 285#, 295#, 315# (2, 1, 2)

With a 4min running clock do:
1min of Hollow rocks
1min of L-sits

@track
2 mile warm-up
8 x 200 w/60sec rest
-    times: 0:47,  0:44,  0:42,  0:41,  0:39,  0:40,  0:39,  0:38
1 mile cool down

Notes

• Body: Lower legs are very sore, this run was difficult, and afterwards my legs felt wrecked.  Pain in tibia in 2 locations--about mid-shin and about 3 inches lower--the 2 usual locations of my tibia irritation, although I haven't had them both simultaneously before.
• Workout: Deads went fairly well.  I did this workout at a Work Out World, and they do not allow chalk.  Perhaps the most difficult part of the deads was holding onto the bar withoug chalk.
• Run: 200's were slow to start, but after my legs loosened up they got better.  Did 20 miles total this week, which was my goal.  However, 16 of those miles came at the end of the week, Thursday-Sunday, and that may have contributed to the tibia irritations.

Easy Run

Evening

@the track
1 mile warm-up
4 easy miles--45:19

Notes

• Body: Traps, biceps and inner quads are sore today.  Lower legs/soleus are still pretty sore.  Some tibia irritation during first half of today's run, but it cleared up once I found my stride.
• Run: Nice easy run, getting the mileage in.

"Cindy," BP

Evening

1 mile warm-up on treadmill

Warm-up with back squat 2 x 5 x 135#

From CFE

“Cindy”
20 Minute AMRAP
5 Pull Ups

10 Push Ups

15 Squats

-    24 rds + 5 PL (PR)

Bench Press 3x5

185#, 195#, 205#

Notes

• Body: Traps are sore and my soleus/lower legs are smoked.  Minor tibia irritation, not bad
• Workout: Cindy went well.  Checked my old records and it looks like the last time I did a full "Cindy" WOD was 7/29/09, at which time I did 24 rds exactly, so this is a PR.  Everything was going well although squats were the must taxing part of the WOD.  Still, they are not as difficult as they used to be.
• Bench press felt pretty good today, especially after 240 push ups.

5k + HPSn, DU Metcon, Run + Rock Climbing

Morning

Armed Forces Day  5k
-    23:52

Lunchtime
2 mile warm-up on treadmill

From CFE
5 – 7 wall walks

4 Rounds for time:
6 Hang Power Snatches 115lbs Unbroken (I used 95#)
25 Unbroken Double Unders (Scaled to 15 + 30 singles)
-    time: 8:19

Hollow Rocks 2min,
Rest 1min,
Superman’s 2min

1 mile run on treadmill, 7:47

Evening
Rock climbed for ~2 hours, 5.8-5.10, with some lead climbing practice

Notes

• Body: Minimal soreness.  Minor tibia running during the 5k, then it faded.  Remaining 3 miles my tibia felt fine.  I continue to ice.
• Running: Went pretty well, keeping the pacing moderate
• Workout: I was able to keep the HPSn unbroken with 95#, which I was happy about.  The double unders I did not concern myself with going unbroken, as I still have development work to do with those.

Rest Day

No workout today, after 9 days of activity.

Notes

• Body: Glutes sore

Run & Core

Lunchtime

2 mile warm-up on treadmill
2 mile, moderate pace
-    17:28

3 sets of
20 reverse sit ups
20 sit ups

Notes

• Body: Sore in my glutes mostly, some soreness in lats/bis.  Tibia doing well today, much better than Sunday.
• Workout: Run went fairly well, focused on hamstring pull and a balanced foot strike.

GM, SP & PSq, Brp Metcon + Swim

Lunchtime

From CFE
Good Mornings: 5, 5, 3, 3 Rest 2min between sets
115#, 135#, 145#, 155#

Shoulder Press: 5, 3, 3, 3 Rest 2 min between sets
115#, 125#, 135#, 140# (2)

6min AMRAP
8 Pistol squats (pistol squats with a box)
10 Burpees
-   5 rds

fat grip dumbbell curls
strict pull ups
3x10

Evening
Swim (yds)
 
100 wu FR
100 turtleback flutterkicks
10 x 50 CSS w/45sec rest
-    times:  0:47  0:46  0:45  0:46  0:46  0:45  0:47  0:45  0:47  0:44
600 CSS w/fins
-    times: 9:08
100 cooldown
 
Push ups
25, 25, 20, 20, 10, 10
 
Notes

• Body: Some soreness remaining in abs.  Slight soreness in hams.  Right tibia feeling much better today.
• Workout: GMs were good, press could have been better.  Metcon was good, just made the 5th round in 5:59. 
• Swim: Felt pretty good, swim with fins went well.

Run & Jiu Jitsu

Morning

Run 2 mile warm-up on track
Run 1 mile, sprint straights, jog turns
Run 1 mile cool down

Jiu Jitsu beginner work--trained kimura from guard, guillotine from guard, sweep from guard, gi choke from guard

Notes

• Body: Moderate level of pain in right tibia during the entire run. Frustrating. Ice all day on and off. Neck sore from choke practice.
• Workout: Run sucked, jiu jistu was a lot of fun.

Hike + C&J, FS, DU, MU

Afternoon

2 hour walk/hike thru Jungle Habitat, abandoned zoo in West Milford, NJ

 

Evening

 

From CFE

Clean & Jerk: work up to 85% 5×2, 2-3min Rest between sets

165# (1, fail 2nd jerk), 155#, 155#, 155#, 165#

 

Front Squat: work up to 90% 3×2, Rest 3min between lifts

210#, 210#, 210#

 

30:20×8:= 30 sec on, 20sec off : Double Unders

 

Muscle up practice, 5min

 

Notes

• Body: Extremely sore in core. Some soreness in hamstrings. Soreness in right tibia after hike (suspect the old trail shoes I wore are causing it).
• Workout: Went fairly well for being a heavy day. Front squats were extremely heavy, and my upper back rounding trying to keep the weight up.

WSU & HSPU, PL, KTE Metcon

Lunchtime

1 mile warm-up on treadmill

From CFE

5×5 Weighted Step ups 24″ box, each leg (Rest 2min between sets)
Alternate legs but 1 leg must remain on the box at all times. Step leg must come to full extention before the other leg is placed on the box.
-   weighted barbell: 45#, 65#, 75#, 80#, 90#

5 Rounds For Time:
6 Hand Stand Push Ups
9 Strict Pull Ups
12 Knees To Elbows, Strict, no kip.
-    time: 10:04

2 mile run on treadmill, moderate pace, 16:44

Notes

• Body: Abs are very sore.  Right tibia feels alright, some minor irritation during the run.
• Workout: Good workout today.  Weighted step ups to 24" is pretty difficult.  Jared did these in the past using dumbbells, which I didn't even think to do and just used a barbell.  I am curious what the difference would be.  Metcon went well, all HSPU were done til my head contacted a 25# plate on the ground, and were unbroken except for rd 4.

WRD, PU, GHDSU, GHDHE

Lunchtime

From CFE
5×5 Weighted Ring Dips, Rest 180sec between sets
20#, 25#, 30#, 35#, 45#

Rest 1min

For Time:
100 Push ups
-  3:25

Tabata: 8 Rounds of 20sec on, 10 sec off
GHD sit ups,
- 9
Rest 1 min
Hip Extention’s
- 13

4 x 25 push ups

Notes

• Body: Some lingering soreness in front delts.  Some slight soreness in left arch.  Right tibia is good today.
• Workout: This went well, nice to rest the legs after yesterday's long run.  Doing push ups 1 minute after completing the dips was difficult.  Glutes and hams really felt it on the hip extensions.

Long Run

Lunchtime

Run 8 miles on treadmill
~81:00

Notes

• Body: Right tibia pain today, and lasted throughout first half of the run.  2nd half I was able to find a compromise in my stride that eliminated the irritation during the run.
• Run: Was ok for the most part.  8 miles on the treadmill sucks, but I was thinking it would be worse. 

"Bear" + Rock Climbing

Lunchtime

1 mile warm-up on treadmill

From CFE

Jump Rope Barefoot 10 min., mixing in variables of DU’s, Cross Overs, single foot, running.

5 – 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between.

The “Bear”
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed. Work to max load on last set.

-    75#, 95#, 115#, 125# (fail on 6th rep), 115#

Evening

Rock climbed ~2.5 hours, 5.8-5.10.  Got a few 5.10s today straight thru, felt good.

Notes

• Body: Very sore in upper back and front deltoids.  Right tibia pain as well, continuing to ice it.
• Workout: Resisting putting the bar down during Bear complexes is a great mental exercise.  I fought to be able to do this throughout my sets.

DL, PL, Dip + Swim

Lunchtime

2 mile warm-up on treadmill

From CFE

On the Min for 7 Min
3 Reps Dead Lift @ 80% of 1RM

285#

For Time:
50 Pull Ups
50 Dips, Rings or Bars (I did bar dips)

-    4:08 (1:35 for pull ups)

Evening

Swim (yds)

100 wu FR

100 turtleback flutterkicks

10 x 50 CSS w/45sec rest

-    times:  0:47,  0:47,  0:46,  0:45,  0:45,  0:46,  0:45,  0:45,  0:46,  0:45

500 CSS w/fins, moderate-fast pace

-    time: 7:32

100 cool down

4 x 30 push ups w/60sec rest

Notes

• Body: No issues
• Workout: Run went smoothly, no pain in tibia.  DLs were heavy at first, then got warmed up and focused on keeping a tight back, the rest worked out.  Pull ups were in an excellent rhythm, went 31-19 for those, and it was easy.  Dips were difficult.
• Swim: Times are dropping slowly and finning felt strong, good stuff.
• Misc: I started supplementing with creatine today, 5g a day post workout.

Rest Day

Mother's Day.  No time for a workout today.

Notes

• Body: Right tibia pain in the usual area after yesterday's trail run.  I hope icing it helps bring it back down to where it was.

Long Trail Run

Late Afternoon

Trail run, Bear Mtn, NY
~10 miles


Notes

• Body: Feel pretty good, a little sore in my left soleus but not bad.
• Workout:  Today was my friend Jared's 50 mile race at the North Face Endurance Challenge.  He did awesome.  I paced him the final 10 miles of the course, and he pushed through all the pain to finish the run. 

FS, PC, SP & DU

Afternoon

From CFE
Front Squat: 7-5-5
135, 165, 185


Power Clean: 5-5-3-3
95, 135, 165, 175 

Shoulder Press: 3-3-1-1-1
115, 125, 135, 145, 155 (fail)

Tabata Double Unders
8x 20sec on, 10 sec off

Notes

• Body: Felt pretty good today.
• Workout: Overall pleased with how today went.  Cleans went well and I haven't done heavy PCs for a while now.  155# on the SP got to about forehead level, couldn't budge it from there.

Rest Day

No workout.

Notes

• Body: A little sore in my chest and tris.  Left soleus area as well.
• Misc: My friend Jared has his 50-mile race this Saturday, I know he'll do awesome in it and I'm looking forward to crewing/pacing him.

KBSn, OHS, PL Metcon + PU

Lunchtime
1 mile warm-up on treadmill

From CFE
8 Min AMRAP
Double Kettle Bell Snatch, “1 Pood” + Overhead Squat, 5 Reps
10 Pulls Ups
-    6 rounds (finished the 7th)

Fat bar dumbbell curls

Evening
Push ups
50, 50
3 x (10 wide, 10 regular, 10 diamond)

Notes

• Body: Sore in left soleus area, the pain is dimished and more focused now, feels deep in the leg.  Traps sore.
• Workout: Good intense metcon, all elements unbroken.  Doing OHS w/double KBs is very difficult, and I looked like a field goal post for many of them.

Thr, SU, BJ Metcon + Rock Climbing

Lunchtime

From CFE

3 Rounds for time of:
15 Reps ,105lbs Thrusters
20 Reps, Sit Ups
25 Reps,Box Jump “20″

-    time: 9:48

Evening

Rock climbing, ~2.5 hours, 5.7-5.10 routes.  Did a very cool chimney route, fun to do something out of the ordinary.

Notes

• Body: Irritated left soleus, loosened up after the metcon today though.  Sore in traps/upper back.
• Workout: Sweet WOD, I kept good intensity thru it and pushed hard.  Thrusters were 15, 10-5 and 8-7.

DL, Core + Swim

Lunchtime

From CFE
Deadlift: 10, 8, 5, 3, 3, 3 , 2min Rest between sets
135#, 225#, 275#, 295# (3), 315# (3), 345# (1), 335# (1)

3 Rounds of:
Hollow Rock 1min, 30sec Rest,
L-Sits 1min, 30sec Rest

Evening
Swim (yds)
100 wu FR
100 turtle-back flutterkicks
10 x 50 CSS w/45sec rest
-    times:   0:47,   0:46,   0:46,   0:46,   0:45,   0:45,   0:46,   0:45,   0:47,   0:46
500 CSS w/fins
-    time: ~8:00
100 cool down

2 x 25 strict push ups

Notes

• Body: Sore left soleus still.
• Workout: Deads went well, though not as well as I would have liked.  L-sits were held for 4-10 seconds at a time before I fatigued.
• Swim: Went pretty well, felt good.

Intervals & BS, WPL

Afternoon

1 mile warm-up at track

Lactate Shuttle
Run 5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on. Done.
-  0.76, 0.92, 1.05 miles covered = 2.73 miles

0.75 mile cool down

Evening
Back Squats, 60% of 1RM, 2 reps on the minute every min  for 10min. Drive out of the bottom as quickly as possible.
185#

Weighted pull ups, 20#
1-3-5-7-9-9-7-5-3-1 = 50

1 x max, unweighted = 12

Notes

• Body: Left soleus pain.  Otherwise feeling good.
• Workout: Run went fairly well, but needs to be faster.  I'm building up to the "all-out" efforts, still holding back some.  Squats in the evening felt good, as did pull ups.  Ran a total of 16.5 miles this week!