DL, Brp & Core

Lunchtime

1 mile warm-up on treadmill

From CFE
Dead lift 2 Reps on the minute every minute for 10 minutes @ 85% of 1RM
310#

1 x 10 @ 225#

Immediately following Dead Lifts do
30 Burpees for time
-    time: 1:29

4min Running Clock, alternate between the two exercises.
1min Sit ups (41 & 33 reps)
1min Hollow Rocks

Notes

• Body: A bit sore in hams, and a bit tired.
• Workout: I did not like the programming today.  I believe 85% 1RM to be too heavy for a workout structured like this.  My form suffered as a result, although I wore a belt for added support.  Burpees were pretty good, took a 5-breath break at 20 reps, then finished.

Row, WPL, PC + Swim

Lunchtime

1 mile warm-up on treadmill

From CFE
1000m Row
Then
5 Rounds of :
10 Weighted Pull ups, “Choice” (25#)
7 Power Cleans 185/135 lbs (155#)
-    time: 28:02

Evening
Swim (yds)
100 wu FR
100 turtle-back flutterkicks
8 x 50 CSS w/45sec rest
-    times:  0:44,  0:44,  0:45,  0:45,  0:46,  0:45,  0:47,  0:46
500 CSS w/fins, moderate pace
-    time: 8:28
100 cooldown

4 x 25 push ups w/45sec rest

Notes

• Body: Hands are all torn up from KB snatches yesterday, otherwise feeling alright.
• Workout: Cleans were difficult at 155#, those took forever.  Had to grind this one out, not fun.
• Swim: Times are dropping, good stuff.

KBSn & VJ, KTE + Rock Climbing

Lunchtime

1 mile warm-up on treadmill

From CFE
100 Kettle Bell Snatches for time, 50 right/left: 50#
-    time: 6:33

3 Rounds of:
1min of Vertical Jumps, touch target/ bar at 8ft+, as many as possible.
20 Knees To Elbows.

Evening
Rock climbed ~2 hours, 5.9-5.10s

Notes

• Body: Feel good and rested.  Tore 4 calluses open on my hands during the last 20 reps of snatches, bummer.  Lower legs are pretty worked from the drills I did at the clinic yesterday.
• Workout:  Went well.  Arches of feet started to ache during the KBSnatches.

Rest Day

Rest day.  Running eval today, went well--more to follow.  Long drive home.

Rest Day

No workout.  Driving down to VA for my appointment at the SPEED Clinic for a running evaluation.

Notes

• Body: Sore in hammys and calfs.

Long Run

Afternoon

Run 6 miles, on treadmill, 60:42

Notes:

• Body: Sore in hams and traps
• Workout: Run went well.  I'm battling some ugly chaffing but covered it up and it seemed to be alright.
• Misc: I have my running evaluation at the University of Virginia Center for Endurance Sport's SPEED Clinic on Monday.  Looking forward to that.

"Diane," & Wt BW

Afternoon

From CFE

“Diane”
21-15-9
225lb Dead Lift
Hand Stand Push ups
-    time: 7:07 (PR)

With 20# weight vest
5 rds
8 weighted pull ups
25 weighted sit ups
25 four-count flutter kicks
25sec plank hold

Fat bar bicep work

Notes

• Body: Legs are still sore, calfs are sore from the hill runs yesterday.
• Workout: Diane was a PR, previous best was 8:40, so that was good.  Cannot claim I do it perfectly however, the HSPUs are quite the challenge and I definitely do not get head-to-floor on each one.  Deadlifts could have been a little better, as rounds of 21 and 15 were broken into 2 segments.

OHS, BJ, DU Metcon + 3 x 1 mile

Lunchtime

1 mile warm-up on treadmill

From CFE

6 Rounds For Time of:
6 Overhead Squats 95#
12 Box Jumps 24″
24 Double Under’s
-    time: 15:25 (rds of 2:27, 2:15, 2:22, 2:48, 2:48,  2:42)

Evening

3 x 1 mile, hilly, w/~3:15 rest
-    times: 7:59,  8:43,  9:20

Notes

• Body: Legs are pretty sore, quads and hams.
• Workout: Went well.  OHS rounds 2-6 unbroken, first round my right wrist was taking too much pressure, in rounds 2-6 I brought my grip in finger's width and had no issues.  Box jumps combined with double-unders is a difficult combination.
• Run: Very hilly run today, which was difficult.  Running on steep down hills is a bit uncomfortable and unnatural for me, feel like I'm just braking the entire way down.

Press, GM & WB, BS Metcon

Lunchtime

Run 1 mile warm-up on treadmill

Press, 3 x 5
125#, 125#, 125#

Good Mornings, 5 x 5
95#, 125#, 125#, 135#, 135#

4 rds
15 wall balls, 10# ball
15 ball slams, 10# ball
-    time: 5:12

Notes

• Body: Feel pretty good today, neck feels a little pulled though.
• Workout: Press felt a bit heavy.  Good mornings went well, focused on technique and extending equally with both legs.  Metcon was a nice short one.  I used a medicine ball for the workout, which bounced up and hit me in the nose during one of the reps--that'll make you focus.

DU, SU, C&J Metcon + Rock Climbing

Lunchtime

1 mile warm-up on treadmill

From CFE

“Granny” modified
25 Double Under’s/ 50 Sit ups
5 Clean & Jerk 135/95
20 Du/40 Sit Up
5 Clean & Jerk
15Du/ 30 Sit up
5 Clean & Jerk
10 Du/ 20 Sit up
5 Clean & Jerk
5 Du/ 10 Sit up
5 Clean & Jerk.
-    time: 16:00

1 x 4:00 plank

Evening
Rock climbed ~2.5 hours
5.7-5.10, good tough night

Notes

• Body: Sore in hams and lower legs
• Workout: Good solid Metcon.  Need to make up more time on the C&Js for sure.  Double unders were scaled to 1/2 prescribed, but they went fairly well.

FS, WPU, Core + Swim 50yd Int

Lunchtime

From CFE
3×5 Front Squat @75%
175#

3×5 Weighted Pull ups
45#, 50#, 55#

Hollow Rocks, Accumulate 3min of total time.
-   3 mins unbroken

Evening
Swim (yds)
100 wu FR
100 turtle back flutterkicks
100 CSS
8 x 50 CSS w/30sec rest
-    times:  0:47    0:45    0:47    0:47    0:49    0:47     0:48    0:48
500 CSS w/fins, moderate pace
-    time:  8:21
100 cool down

4 x 25 push ups w/45sec rest

Notes

• Body: Still a little sore in glutes, left calf and right lower leg.  No real tibia issues, which is nice.
• Workout: Front squats felt heavy but I felt solid on my form.  Everything else was good.
• Swim: A bit slow on the intervals.  Finning felt good though.

Run 5k

Afternoon

Run 5k
1 mile warm-up
5k
-   time: 21:27 (6:51/mile average)
-   1600m splits:  6:50    6:57    6:56    0:42 (final 200m)

2 mile cool down

Notes

• Body: Sore in glutes.  Running felt good for the most part, some irritation in lower right tibia.
• Workout: Pleased with my run time today.

Rest Day

Busy day between time with family, driving, and going out.  No workout.

Notes

• Body: Very sore in my glutes, biceps, and traps today.  A rest day definitely will be beneficial.

Ski & PS, KB Sw Metcon & Core

Afternoon

Skied for ~4 hours, last day on the slopes, 70° out.  It was a fun and hot day.

Evening

From CFE

12min AMRAP
10 Pistol Squats (assisted)
10 Kettle Bell Swings, 36 kg

-    9 rounds

3 rds
30 sec Hollow Rocks 

30 sec Knees to Elbows

 

Notes

• Body: Skiing made my legs quite tired, felt like I worked harder than usual in the slush today.  Otherwise feel good.
• Workout: Metcon was good.  For the pistols I held onto the squat rack for stability, since my pistols need some development.  Core work was difficult, knees to elbows turned into knee raises.

BS, HS, CU + Rock Climbing

Lunchtime

1 mile warm-up on treadmill

From CFE

On the Min For 10 min
2 Back Squats @ 65% of 1RM, Speed.

195#

3x
Max Hand stand holds

-    0:50, 0:41, 0:47
Max Chin Ups

-    21, 18, 18

Evening

Rock climbed, 5.8-5.10s

Notes

• Body: Still very sore in hamstrings
• Workout: Went smoothly.  Squats felt good, though the weight was heavy enough where having speed was difficult.  Never held handstands before, that was interesting and challenging.
• Rock climbing: Went well tonight, felt good, and did some challenging routes.

Rest Day

No workout.

Notes

• Body: Very sore in my legs, especially hams.  Sore in left calf.

GHDSU, GHDE, BS Metcon & Prowler

Lunchtime

5 Rounds for time rest 120sec between each of the sets
10 GHD Sit Ups
15 GHD Glute Ham Raises
20 M25lb/W20lb DBall slam (used a 25# plate for this)
-   times:  1:36,  1:30,  1:26,  1:23,  1:22

1/2 mile run on treadmill

Prowler push
3 x 80yds @ 90#

Sledgehammer work

Notes

• Body: A little bit sore in the hams today
• Workout: Metcon was good, not difficult but kept good intensity on it.  Pushing the prowler was difficult and a great work out.

DL, JR, PL + Swim 50yd INT

Afternoon

1 mile warm-up on treadmill

Deadlift 6 x 1
275#, 295#, 315#, 335#, 355#, 365# (PR)

Jump rope for 10 mins

Weighted Pull Up
3 x 5 @ 45#

1 x max pull ups, unweighted
14

Evening
Swim (yds)
100 wu FR
100 turtle-back flutterkicks
100 CSS
8 x 50 CSS w/45sec rest
-    times:  0:48    0:46    0:47    0:47    0:48    0:47    0:46    0:47
400 CSS w/fins, easy pace
-    time: 6:43
100 cooldown

4 x 25 push ups w/45sec rest

Notes

• Body: A little sore in the hamstrings today
• Workout: Big PR today on deads, haven't attempted deadlifts over 300# since July last year, and haven't gone for a 1RM since 2009 I believe.  This was a 15# PR, awesome.
• Swim: Felt pretty good in the water today.

Run

Afternoon

Run 3 miles around lake, ~30:00

Notes

• Body: Long day of driving but feel good.
• Workout: Moderate run today, straightforward.

Ski

Up at Stratton, VT.  Skied for a couple of hours on Friday and from 9:30-4:00 on Saturday.  Conditions were very good, it was a great trip, and the US Open was fun to watch.

Notes

• Body: Mostly just tired in the legs.

PJ, FS, LJ, PU Metcon & WPU

Lunchtime

From CFE

As Many Rounds as Possible in 12 Minutes of :
5 Jerks @ 115#
5 Front Squats @ 115#
12 Lateral Jumps over bar
12 Pushup
-    7 rds (splits were: 1:01,  1:27,  2:00,  2:14,  1:58,  1:47,  1:23)

Weighted Pull Ups, 4 x 5
25#, 45#, 45#, 45#

Max deadhang pull ups
15

Notes

• Body: Sore in the calfs
• Workout: Good intense WOD.  Most troublesome aspect for me was going from jerks directly into front squats.  That is where I lost the most time as I dropped the bar during the last 5 rounds.
• Misc: Leaving for Stratton in a few minutes.  Skiing at the US Open for the weekend.

Run & Area Work

Lunchtime

Run 1 mile warm-up on treadmill

Bicep work
3 x 90sec plank
3 x 20 reverse sit ups
3 x 20 sit ups

Run 2 miles on treadmill, 16:20

Notes

• Body: Felt good today, a little sore in hamstrings and quads.  Some lateral hip irritation during run.
• Workout: Chose to do a lighter day today after the way I felt at climbing last night.  Ran 3 miles total, 7 in the last 2 days, legs feel good for the most part.

Prowler & Run + Rock Climbing

Lunchtime

1 mile warm-up on treadmill

Prowler sled push
8 x 30 yds @ 90#

Run 2 miles, easy pace, 21:00
Run 1 mile, 7:46

Evening
Rock climbed for ~2 hours.  Failed all 5.9s, 5.10s, and many 5.8s.  I felt good initially but suspect my grip strength today was still smashed from yesterday's HPC/C2BPL workout.

Notes

• Body: Feel good.  A bit sore in traps and shoulders.  Some irritation in right lateral hip during run that came and went.
• Workout: Pushing the prowler is always a serious workout, especially on the uphill portions.  Ran a total of 4 miles today, pretty good.

HPC, C2BPL Metcon & Press

Lunchtime

1 mile warm-up on treadmill

From CFE
21-15-9
Hang Power Cleans 115#
Chest 2 Bar Pull Ups
-    time: 6:45

Press 3 x 5
95#, 115#, 125#

Shoulder work: shrugs, high pulls, rear delts

3 x 60sec side plank
3 x 10 strict pull ups

Notes

• Body: A little sore in my hamstrings
• Workout: Good intense WOD that tested grip/forearm strength.  The only unbroken round I had was the round of 9.  Press went well, overall good day.

FS & BJ

Evening

From CFE
Front Squat 5 x 5
135#, 155#, 165#, 175#, 185#

4×5 Box Jumps @ 27"

Notes

• Body: Feel tight/sore in traps and upper back today
• Workout: Front squats were alright, got heavy.  Box jumps are always fun.

Skiing + "Helen"

Afternoon

Skied ~2.5 hours, upper 50s out, very warm!

Evening

From CFE

"Helen"
3 Rounds for Time of:
400m Run
21 Kettle Bell Swings 53/36
12 Pull ups

-    time: 9:48

Notes

• Body: Knee feeling a little goofy, but had no pain/issues with it today so I don't think it's anything to worry about.
• Workout: Good ol' Helen outside the house on our big hill, that was fun.  Can't remember the last time I did this WOD so I'll have to check my old records.

BS & DU, OHS, PL, BC Metcon

Lunchtime

Back Squat 3 x 3
225#, 245#, 265#
 
From CFE, modified

2 Rounds for Time of:
50 Double Unders
25 Overhead Squats 75#
25 Pull Ups
75M Bear Crawls
-    time: 14:27

Notes

• Body: No irritation in the tibia after running yesterday.
• Workout: Back squats went alright.  On the final rep at 265# my right knee felt a little twinge in it.  I felt it out and it wasn't bothering me badly so I decided to continue with my workout.  No issues.  Metcon was a challenging one for sure.  Bear crawls suck, plain and simple.

Run

Lunchtime

Run 3 miles on treadmill, easy -- 30:00

Bicep work

Run 1 mile on treadmill -- 7:30

Notes

• Body: Sore in hamstrings mostly.
• Workout: 4 miles total of running, 3 miles easy and 1 mile quick, with some bicep work thrown into the mix.  Basically an active rest day.

"Randy," Core, BOR, PL

Lunchtime

1 mile warm up on treadmill

From CFE
"Randy”
75 Power Snatches, 75lb
-    time: 10:37

With a 6min Continuous Running Clock
1min Hollow Rock
1min L-sit Hangs from Pull up bar or Rings.

then
Bent over rows, 5 x 5
95#, 115#, 125#, 135#, 135#

Strict pull ups
3 x 10

Notes

• Body: Shoulders are sore, slight irritation in right tibia
• Workout: I thought I had done this one before, but I have not.  Snatches were alright, I felt as if I was swinging the bar out in front of me instead of shrugging it vertically.  The weight was light enough where it didn't affect it too much, but something to work on. Core work was difficult.

SDL, PJ & HSPU, TTB Metcon

Lunchtime

1 mile warm up on treadmill

From CFE
Sumo Deadlifts, 4 x 3
255#, 255#, 255#, 255#

Push Jerk, 22111
115#, 135#, 165#, 185# (PR), 135# (2)

4 Rounds of 30 Seconds On/30 Off:
Hand Stand Push Ups
Toes to Bar
-    10/18,    7/18,    8/17,    7/17

Evening
Rock climbing 2+ hours.  5.8-5.10s, I worked hard tonight, that felt good.

Notes

• Body: Sore in left calf, hamstrings, and my right tibia is a little irritated I am guessing from the landing on the high box jumps yesterday.  Traps are also sore.
• Workout: Did this same WOD in January.  Focused on perfect form for the SDLs, those felt good.  Push jerks I PR'd on, but had to press out 185# at the top.  I need to drop under the bar more, which I practiced on my final set.  HSPU were good, I think 10 may be the most I've ever done in one set.  These were a bit short of full ROM, in the interest of keeping a rhythm.