Metro Dash

Today my team and I participated in the PA/NJ Metro Dash in Camden, NJ.  It was an excellent time.

Map of the course

Team Bangarang

The event is an obstacle course comprised of 30 obstacles.  You can participate as an individual or a team, competitive or non-competitive.  Our team entered into the Male-Elite category (competitive).  
 

15-foot cargo net

Sled pull and push

Sandbag carry, Ben Franklin Bridge in background

Team log carry

 Overall we did well, taking 3rd in the afternoon session with a time of 9:05.  It was a tight competition, with 1st place at 8:58 and 2nd place at 8:59!  Definitely a fun time, and very functional with all the wall-hopping and climbing involved.  We all enjoyed it.

Notes

• Body: Left soleus feels weird, kind of strained.
• Workout: The Metro Dash was the WOD today.  Comprised of ladder climbs, wall-hopping, tunnel crawling, cargo net, tire flips, box jumps, hurdles, crawling, etc.  This was serious fun.

Rest Day

No workout.

Busy busy day working on the bike and making shirt for the Metro Dash tomorrow.

Notes

• Body: Torn hand and pretty sore left soleus.  Right ring finger improving.

DBSC&J, CU Metcon & Core, Run

Late Afternoon

1 mile warm-up on treadmill

From CFE
15-12-9-12-15
Dumbbell “Full”Clean & Jerks 35lb each.
Chin Ups
-    time: 15:38

Hollow Rocks, Accumulate 4min total Time
Run 3 miles on treadmill, moderate pace, 25:43 (~8:30/mile)
 
Notes

• Body: Sore in neck a little bit.  Tore hand in my last set of chin ups, of course, it always happens that way I should just expect it.
• Workout: Good intense WOD.  DB C&J felt smooth, 35# was appropriate.  Run went well, sucked at first but the low-point passed and I found a rhythm. 

Sn & BS, Core

Evening

From CFE

Snatch: 5, 5, 3, 3, 2, 1, 1, 1 Rest 3min + Between sets
75#, 85# x 5

95#, 105# x 3

115# x 2

125#, 130# (fail), 130# (fail)

6 Rounds of:
30sec on 30sec off
D-Ball slams 20lbs (dynamat ball)
-    Total Reps: 81

"100 Ab Triad"

100 four-count flutterkicks

100 sit ups

100 leg levers

Notes

• Body: Not really sore, right ring finger swollen/painful
• Workout: Snatches are plateauing and I need to learn to drop under the bar in order to progress.  D-ball slams were good, high intensity.  Core work was beneficial (read: hard).

Long Run & Rock Climbing

Late afternoon

Run around lake, 8.16 miles, 1:16:21 (9:56 pace)



Rock climbing ~2 hours.  Did 5.7-5.10 range of climbs, and one 5.10 with an awesome dyno on it, that was a lot of fun.

Notes

• Body: A little sore in traps/shoulders.  Today was a difficult training day, very little downtime between the long run and rock climbing.
• Run: Went well, nice cruiser.  No pain or issues which was awesome.  Running 12 laps around the lake can get old though.

Bear Complex, PL Metcon

Evening

From CFE

Good Mornings: 5 x 5 2min Rest Between sets
95#, 115#, 125#, 135#, 145#

3 Rounds for time of:
1 Round of the “Bear” Complex @ 115lbs
21 pull ups
- time: 13:27
Notes

• Body: Soreness in calfs is gone, rolled them out yesterday after the run.  Right ring finger improving.
• Workout: Compare to 12-23-10.  Used more weight (the Rx'd amount) this time.  No rounds of Bear unbroken, 1st & 3rd rounds of pull ups were unbroken.  I want to get this WOD done in under 10 mins.

Run

Afternoon

Run ~4 miles, 37:28

Notes

• Body: Very sore in calfs today.
• Run: Went smoothly, cruised it.  15.5 miles this week.

Rest Day

No workout.

Notes

• Body: Very sore in calfs, and also in bottoms of feet.  Triceps as well

PU, BJ, L Metcon + Intervals

Afternoon

1 mile warm-up on treadmill

From CFE

AMRAP 14min
10 Push ups
10 Box Jumps 24″
Every 2mins do 20 Steps of Walking Lunges

-    10 rds, finished 11

With a 3min Running clock:
Hollow Rocks: 60 sec
Superman’s 60 sec
Hollow Rock: 60 sec

Evening

Run, at track

1.25 mile warm-up

4 x (100m + 200m + 400m)

Rest the exact time it takes you to do each interval in each set
-    (1)  0:22,  0:44,  1:29;    (2)  0:20,  0:42,  1:28;
-    (3)  0:20,  0:42,  1:28;    (4)  0:19,  0:43,  1:28
1 mile cool down

Notes

• Body: Sore traps, triceps.  Right ring finger swollen and sore.  No ITB or knee pain during run today, I believe the icing and rolling I did this week helped.
• Workout: Metcon was good, the lunge/box jump combo became difficult after not too long.
• Run: Run went well, it was difficult.  Warmed up with some POSE drills, focused the run on maintaining a good pull and landing.  Run times were fairly consistent.  5 miles total today.

"Freddy's Revenge," PJ, Brp Metcon

Afternoon

From CFE
“Freddy’s Revenge”
5 Rounds for Time of:
5 Reps, 185lb [I used 135#], Any way overhead. Press, Push Press, Push/Split Jerk
10 Burpees
-    time: 11:45

Notes

• Body: A bit sore in lats and legs.  Right ring finger swollen/achey.  Being on travel/nutrition on travel/sleep habits made this WOD harder than it should have been.
• Workout: Tough WOD.  Scaled to 135#.  Rounds 1, 4 and 5 I got unbroken PJs.

PL, CU

Evening

Pull up ladder
-  11 complete rounds, finished 12th

Chin up ladder
-   10 complete rounds, finished 11th

144 total reps

Notes

• Body: Very sore in legs, hamstrings especially.  Iced left ITB on and off today.  Right ring finger still swollen/achey.
• Workout: Found a local playground in Alexandria, VA and did some ladders.

Long Run

Afternoon

Run 6.5 miles at a park in VA, easy pace, 1:07:54



Notes

• Body: Very sore in my hamstrings today.  Left ITB pain and right knee ached a little bit on and off.
• Workout: Run went alright, LSD pace. 

BS & KBSw, JSQ

Afternoon

From CFE
5 x 5 Back Squat (85-90% of 1RM) 2-3min rest between sets:
-    225# 

1min Max Rep Kettle Bell Swings 1.5/1 Pood
1min Max Rep Jump Squats.
No rest between Elements.
-    32 KB swings and 29 jump squats

Notes

• Body: Feel good, sore in calfs
• Workout: 225# is 75% my 1RM, but it was appropriate for today's workout.  Doing the KB swings and jump squats after was difficult, legs didn't want to work.

Long Run

Afternoon

Run 2.6 miles around lake, 24:44, easy pace
Run 2 miles at track, 16:41, moderate pace

Notes

• Body: Feel pretty good today.
• Workout: Busy weekend, today only had time for a run. Ran 14.6 miles this week.
  

Rest Day

No workout.  Up in Boston.

Notes

• Body: Sore in hams and calfs.

Long Run & Planks

Lunchtime

Run 4 miles on treadmll
-    38:00

2 x 2:00 plank

Notes

• Body: Sore in the hamstrings

Lunchtime

From CFE
Good Mornings: 5, 5, 3, 3 Rest 1-min between sets
95# x 5, 115# x 5, 135# x 3, 145# x 3

Snatch: 5, 5, 3, 3, 2, 1, 1, 1 Rest 2-3min between sets
95# x 5, 100# x 5
105# x 3, 115# x 3
125# x 2 (1 + 1)
130# x 1 (fail, fail, fail)

3 Rounds, Not for Time of:
10 GHD Sit ups
10 Back Extensions
1min Hollow Rock

Evening
Run 4 miles at track, easy pace, 39:19

Practice hopping over fences

Notes

• Body: Quite sore in quads, chest, biceps.  Right ring finger swollen and painful to bend it.
• Workout: In order for snatches to get better I need to develop my ability to drop under the bar comfortably, right now I am not.  130# was the point where I could no longer power snatch the weight.
• Run: Nice and easy, went fairly well.

BP, SP, SpJ, PL

Lunchtime

1 mile warm-up on treadmill

From CFE
Bench Press: 5, 3, 3, 3
175# x 5, 195# x 3, 215# x 3, 235# x 3 (2 + 1 assisted)

Shoulder Press: 3, 3, 2, 2, 1, 1
95# x 3, 115# x 3, 125# x 2, 135# x 2, 145# x 1 (fail), 140# x 1

Split Jerk: 3, 3, 2, 1, 1
115# x 3, 135# x 3, 155# x 2, 165# x 1, 175# x 1

1 set max deadhang pull ups
15

Notes

• Body: Very sore today.  Quads, chest and traps especially.  Biceps and hands as well.  Right ring finger still swollen and painful to bend.
• Workout: Went decently well today for being as sore as I am.  Shoulder press was a little frustrating.  Don't think I've ever split jerked before, and I was happy I did more than my bodyweight!

DL, PL, PU, SQ Metcon + Rock Climbing

Lunchtime

1 mile warm-up on treadmill

From CFE
For Time:
10 Dead lifts @ 1.25x Body weight (215#)
1 Round of Cindy ” 5 pull ups, 10 Push ups, 15 squats”
8 Dead lifts
2 Rounds of Cindy
6 Dead lifts
3 Rounds of Cindy
4 Dead lifts
4 Rounds of Cindy
2 Dead lifts
5 Rounds of Cindy
-    time: 13:54

Evening
Rock climbed ~2.5 hours, 5.8-5.11.  Good day at the rock gym doing some challenging climbs.

Notes

• Body: A bit sore in the abs, inner quads and chest
• Workout: Good solid metcon!  Pushed hard on this one and it felt good to do that and keep the intensity high.  My buddy Jared was there for encouragement which definitely helps.  Quads were getting smoked by the end of this one.

SplC, FS, PP & GH, GHDSU, Thr + Swim

Lunchtime

Split Clean, 55333
95# x 5
135# x 5
145# x 3
165# x 3
175# x 3 (2, fail, 1)

Front Squat, 43311
135# x 4
185# x 3
185# x 3
205# x 1
215# x 1

Push Press behind-the-neck, 33321
95# x 3
115# x 3
135# x 3
155# x 1
185# x 1 (fail)

3 rds not for time
10 good mornings, 45#
20 GHD sit ups
10 thrusters, 45#

Evening
Swim (yds)
100 wu FR
100 turtleback flutterkicks
100 CSS
10 x 50yd CSS w/45sec rest
-    times:  0:50,  0:46,  0:45,  0:44,  0:47,  0:46,  0:48,  0:46,  0:46,  0:45
500 CSS w/fins, moderate-fast pace
-    time: 7:48
100 cooldown

Push ups, 30-30-30-20 w/60sec rest

Notes

• Body: Somewhat sore in glutes and in inner quads
• Workout: Nothing was as strong as I would have liked today, but still worked, so that's good.
• Swim: Good to get in the water but times weren't great.

Run Int & Tabata

Afternoon

Run at track
1.25 mile warm up
4 x 400m @ 1:25 goal pace, 2:00 rest
-    times: 1:26,  1:22,  1:22,  1:22
1.25 mile cool down

Tabata
Alternate tabata squats and tabata sit ups for 8 rounds total
-    squats: 18;  sit ups: 16

Notes

• Body: Finger swollen and irritated.  
• Workout:  Run went well, no issues with legs.  Alternating tabatas is much easier than standard style.  Ran 13.5 miles this week, felt good, no real problems.

Rest Day

No workout.  Too busy.

Notes

• Body: Lats sore, legs tired, finger swollen.

Long Run & Sand Sprints

Afternoon

Long run on boardwalk, 4.5 miles, 33:48 (7:30 pace)


Sand sprints
10 x 20:40
Covered 800+ meters

Notes

• Body: Sore in the lats and shoulders today.  My right ring finger has been swollen since Tuesday, the only thing I can think of that might have irritated it was jiu jitsu on Sunday, but I don't remember doing anything to it specifically.
• Workout: Run went well, felt good for the most part.

Press, PSn & VJ, PL work

Late afternoon

Press 5533
95# x 5, 115# x 5, 130# x 3, 135# x 3

Power Snatch, 332111
75# x 3, 95# x 3, 115# x 2, 125# x 1 (fail), 125# x 1, 125# x 1 (fail)

As Fast As Possible (AFAP)
5 rds
1 minute max vertical jumps touching hands to pull up bar
13 deadhang pull ups
-    time: ~10 mins

Notes

• Body: Felt alright today, sleep this week was a bit out of whack, and with travel and sleeping on the plane and mixed nutrition this week it's taken something outta me.
• Workout: Press went alright, 135# felt a little heavy though.  Snatches could have gone better.  VJ and PLs were pretty good.

Rest Day

No workout.

Notes

• Body: A bit sore in hams and calfs.

Long Run, Area Work, Thrusters

Late Evening

5 mile run on treadmill, LSD pace
-   time: 47:00

Bicep work
3 x 10 dumbbell thrusters, 40# DBs

Notes

• Body: Feeling good.  I was very full from dinner but the running wasn't bad.
• Workout: Run went well, felt good, no issues.

BW Work

Late evening

5 x 10 assisted handstand push ups

3 x 10 burpees w/hand lift at bottom

5 x 20 strict push ups

Notes

• Body: Feel pretty good
• Workout: A bunch of sets of bodyweight work before bed focusing on form.

Jiu Jitsu & Run 2 mile

Afternoon

Jiu Jitsu work: warm up, basics, learned and practiced 3 moves (lunge, arm drag, slide-out), then free rolled ~15 mins

Run, at track
1 mile warm-up
2 miles
-    time: 13:32
1 mile cool-down

Notes

• Body: Still a little sore in lower back, not bad though. Hams a little sore.
• Workout: JJ practice was a great time.  My first somewhat structured approach to it, just went with my buddy, and he went over some things with me.  It's a whole other understanding on how to move and use your body.
• Run: Went well.  Some irritation in tibia though.  Ran 12 miles this week.

BS, FS & Core

Evening

From CFE

Back Squat: 3×3 @ 90% Rest (240sec) between sets
225# (75% of 1RM)

 

Front Squat:3×5 @ 50% Rest (120sec) between sets. Move bar as fast as possible
125#

 

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

 

Notes

• Body: Sore in the lower back
• Workout: Was frustrated with my performance at first, there are a number of factors that could have contributed to the low back squat load, but the best thing to do is to move on.  Front squats went real well and core work did also.

Long Run

Lunchtime

1 mile warm-up on treadmill

4 mile run, treadmill, 33:44

Notes

• Body: Very sore in lower back.  Was slated to do heavy back squats today but decided to rest the back instead.
• Workout: Good run, felt good during it, some minor aches that came and went, can expect those from time to time.