DL & DU, DBPC&J Metcon + Rock Climbing

Lunchtime

From CFE

Deadlift 10, 8, 5, 3, 3, 3.  2 min rest between sets
135#, 225#, 285#,  305#, 330#, 345# (1)

(Modified)
For Time:
20 Double Unders
20 Dumbell Power Clean & Jerks 50lb each
20 Double Unders
10 Dumbell Power Clean & Jerks 50lb each
20 Double Unders
5 Dumbell Power Clean & Jerks 50lb each
20 Double Unders
-   time: 14:54

Evening
Rock climbed ~2.5 hours, 5.8s-5.10s.

2 x Max rep deadhang pull ups
16, 13

Notes

• Body: Felt a little out of it, slept in late today.  I think it may be my Central Nervous System (CNS).  Tibia sucking today.  Also sore in hams, quads and inside of elbows.
• Workout: Like I said, I felt out of it today.  That said DLs went alright.  Metcon was difficult--DB C&J are difficult and I don't have great double-unders, so this WOD took a fair amount of time.

CPU, KBSw, SQ Metcon

Lunchtime

From CFE
On the minute every min for 15min or until Failure to complete the Round in the set minute.
4 Clapping Push ups
8 Kettle Bell Swings, 2 Pood (used 70# KB)
12 Air Squats
-   completed all 15 rounds

Notes

• Body: Feeling decent enough.  Tore my hands in 3 spots using the shitty kettlebells at this gym.  Tibia real tender.
• Workout: Good metcon.  I had the same WOD prescribed on 12 Jan 2011 in which I completed 11 rounds before failing.  Today I maintained a good hard pace and defeated the workout.  It feels good to measure progress.  Rounds were all in the 37-45 second time frame.

WC2BCU, WRD & GHD, SDHP Metcon + Swim, PU, Core

Lunchtime

From CFE
5×5  Strict Weighted Chest to Bar Chin Ups
15#, 20#, 25#, 30#, 35#

5×5 Weighted Ring Dips
25#, 35#, 45#, 55#, 65# (PR)

5 Rounds for Time:
10 GHD Sit Ups
10 Sumo Dead Lift High Pulls 75lbs (used an 80# KB)
-    time: 3:50

Evening

Swim (yds)
100 wu FR
100 turtle-back flutterkicks
100 breaststroke
5 x 100 CSS w/75sec rest
-    times: 1:46,  1:43,  1:42,  1:41,  1:38
2 x 50 CSS
-    times: 0:46,  0:46
800 finning (turtle-back, CSS)
-    time: 13:40
100 cooldown

5 rds
30 push ups
40 four-count flutterkicks

Notes

• Body: Tibia irritation, otherwise good.
• Workout: Everything went very well.  First time doing strict weighted C2B chin ups and they were good.  Metcon was a go-fast-go-hard short one.
• Swim: Felt energized in the water today.  I enjoy being in the pool.  Totaled 1800 yds today.

BS, PC, SP & JS, KTE, DU metcon

Lunchtime

From CFE
Back Squat: 7, 5, 5 Rest 180sec between sets
195#, 225#, 250# (PR)

Power Clean: 5, 5, 3, 3, Rest 180sec between sets
95#, 135#, 165#, 185# (fail), 175# (1, fail, fail, 1, 1)

Shoulder Press: 3, 3, 1, 1, 1, Rest 180sec between sets
105#, 125#, 135#, 150#, 160# (went for PR, fail)

3 Rounds for Time of:
10 Jump Squats
15 Knees to Elbows
20 Double Unders
-    time: 6:40

Notes

• Body: Feel alright, tibia is irritated and groin is as well.  
• Workout:BS felt good, set a 5RM.  PCs were frustrating, I was struggling with 175#--was able to take a few breaths, refocus, relax, and get the reps though so that's good.  Press felt decent as well, but I was nowhere near getting 160#.  I struggled with the DUs during the metcon.

MU, HSPU, KBSw @ 200m INT

Evening

From CFE
4x4min AMRAP’S of:

2 Muscle-ups (1 MU = 3 ring pull ups to chest + 3 ring dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Rest 1min Between Sets.
-    2 rds + 1 MU, 2 rds + 1 ring pull up, 2 rds + 2 MU, 2 rds + 1 HSPU

@track
8 x 200m on 3:00
-    times: 0:41,  0:41,  0:40,  0:39,  0:39,  0:38,  0:34,  0:35

hi-speed video of one of the 200m INTs

Notes

• Body: hams a bit sore, and I'm a little tired.  Right tibia irritated.
• Workout: Difficult WOD, and I couldn't get muscle ups, so I was doing pull up/dips instead.  It was frustrating.  HSPU went well though.
• Run: Felt good.  My 2 fastest intervals (ever?) I was pulling my legs super hard, and that's what led to the speed.  Upon video inspection I still notice some of the same problems, namely over-striding more with my right leg, and supinating on both.  Later on, my tibia and groin were irritated.
  

OHS, PSn, STC

Evening

From CFE
Overhead Squat:
5-3-3-1 Rest 2min between sets
95#, 115#, 130#, 145# (PR)

2 Reps On the minute for 6 minutes
Snatch @ 75% of 1RM

110#

Rest 5min
25 Skin the Cats, use good control and full range of motion.

Notes

• Body: Feel pretty good.
• Workout: OHS went well, 10# PR on this one today.  I power snatched as I am not ready to full snatch yet.  Skin the Cats were pretty difficult, I wasn't expecting that.

Active Recovery & Short INT

Lunchtime

Jump rope 10-15 mins

3 rds of
15 GHD sit ups
15 GHD extensions

POSE practice

10 x 125m intervals w/45-60sec rest, moderate pace

Notes

• Body: Lingering soreness in legs.  Right ring finger has been swollen and irritated.
• Workout: Some active recovery work today and a light run.

SP, FS & PJ, Brp Metcon + Rock Climbing

Lunchtime

From CFE

5×2 Strict Press @80%
125#

5×3 Front Squat @70%
165#

6 Rounds of 40sec on 20sec Off
Push Jerks 115/85 (I used 100#)
Burpees

-    PJ: 9, 6, 6, 6, 7, 8;    Brp: 14, 14, 14, 14, 13, 14

Evening

Rock climbed 2.5 hours.  5.8-5.10s.  Good climbing day, stayed "in it" mentally on some difficult routes.

Notes

• Body: Hams sore.  Felt a bit tired today.  Upper back very tired at night.
• Workout: Went fairly well.  Had a nice sized sweat puddle under my burpees.

SNDL, Max PL, Max PU + Swim

Lunchtime

From CFE
Snatch Grip Deadlift: 10, 7, 5, 3, 1, 1, 1
135#, 185#, 205#, 225#, 255# (1), 285# (1), 305# (1)

1 x Through of:
Max Rep Pull up
-  41 reps (PR)

Rest 3 min

Push up
-  80 reps

2 x 20 push ups

Evening
Swim (yds)
100 wu FR
100 turtleback flutter kicks
100 breaststroke
10 x 50 CSS w/45sec rest
-   times: 0:51,    0:49,     0:50,     0:49,    0:49,    0:49,    0:48,    0:48,    0:48,    0:49
2 x 50 FR
-    times: 0:38,    0:38
400 CSS w/fins, easy pace
100 cool down

2 rds
20 push ups
50 four-count flutter kicks

Notes

• Body: A little sore all over--left quad, hams, upper back, lower back
• Workout: First time ever doing snatch-grip deadlifts--went decently well.  It's a bit odd grabbing the bar while being that low, but it works.  With the pull ups I repeatedly got out of rhythm and was swinging too much, and had to stop my swing and re-start again, which was frustrating because I believe I could get more reps.  41 has to be a PR.  Push ups were with pauses throughout.
• Swim: First time back in the pool since I hurt my groin bull riding, 3 weeks ago.  Definitely could tell I was sssslow in the water today.

"San Francisco Crippler" & Dips + 200m INT

Lunchtime

From CFE
“The San Francisco Crippler”
For Time:
Back Squat, 30 Reps 225lbs
Row 1000m
-    time: 14:22 (10:07 squats + 3:44 row + transit time)

Hip adduction work for groin

3 x 20 strict bar dips

Evening
@ track
8 x 200m intervals w/60sec rest
-    times: 0:40,  0:39,  0:38,  0:38,  0:38,  0:39,  0:41,  0:42

Video of one of my final 200s

Notes

• Body: Groin a bit irritated
• Workout: Tough WOD.  Squats went 6-5-5-5-5-4 and were the difficult component for me at that weight.  A positive thing is that when doing a high number of reps like this it is easier to dial in the technique.
• Run:  Went ok.  Jared filmed me on a few of the runs and noticed I am definitely reaching, perhaps moreso with my right leg, and am noticeably landing on the outside of the foot.  Landing slightly in front of GCM.  I also tend to cock my elbows out to the side as I run.

C&J, PU, DBPSn, BPL Metcon

All day
Walked around Six Flags Great Adventure.  Great day out.

Evening

From CFE
5 Min AMRAP
5 Ground To Overhead @135lbs
10 Push Ups
-   3 rds + 1 GtO

Rest 1 Min
5 Min AMRAP
10 Single arm Dumbbell Power Snatch @50lbs
5 Burpee Pull Ups
-    4 rds  + 5 DBPSn

1 mile easy run

Notes

• Body: Groin a bit irritated.
• Workout: GtO were heavy and slow.  Everything else was fast.  I was pleased I went to the gym after a long day in the sun.

Thr, FW, PU, SU, BC, Sprint combo

Afternoon

At the track:

3 rds of

@ 0m, 15 thrusters w/25# DBs
farmer carry fat grip DBs 100m
@ 100m, 25 push ups
back pedal 100m
@ 200m, 25 sit ups
buddy carry partner 100m
@ 300m, 25 push ups
sprint 100m to finish

**while waiting for partner to reach you for buddy carries, do sit ups the first round, flutter kicks the second round, and rest the third round.

-    times: 4:38,  4:48,  4:38

400m cool down

Evening
Deadhang pull up pyramid
1-2...10-11-10...2-1  => total= 121

Notes

• Body: Felt good, sore in groin however.
• Workout: Tough, and awesome.  Did this with my brother, ~192#.  His times were 4:20, 4:15, and 4:18, which was great.  I was surprised at the difficulty of the farmers walk, it was difficult to hold the weights for that length because they are constantly bouncing.  Buddy carries were heavy, but that was expected.
• Pull ups went well.
• Misc: First week back to running, 10 miles total, felt good.

Rest Day

Travel day, no work out.
Notes

• Body: Groin a bit irritated

Run + Brp

Afternoon
Run, Balboa Park, San Diego, 4.02 miles, 42:50






Evening
3 rds
30 burpees
rest 2 mins
-    times: 1:28,  1:27,  1:31

Notes

• Body: Felt pretty good, a little sore in quads.
• Run: Went well, beautiful day out.  Balboa Park is a very nice place to run.
• Workout: Quick and dirty, difficulty starts to settle in around rep 15.

Run & DBSn, JL, SU Metcon

Evening

2 mile warm-up, 21:48

5 rds
20 DB snatches (10 each arm), 35#
20 jumping lunges
20 sit ups
-    time: 11:04

Notes

• Body: Sore in chest
• Workout: Run went well, nice and easy.  Metcon felt pretty standard, went well.

Rest Day

Travel day, no workout.
Notes

• Body: Very sore in chest, sore in front delts.

BP, CU Metcon + Rock Climbing

Lunchtime
1/2 mile warm-up on treadmill

From CFE

10 min AMRAP
10 Reps Bench Press- Body weight (170#)
10 Reps Chin ups
-   5 rds + 5 bench press
-   rds were 0:57, 1:03, 1:36, 2:13, 2:18

Evening
Rock climbed ~2 hours, 5.7-5.9s mostly.

Notes

• Body: Quads sore, hams slightly sore.  Noticeably sore in my middle back, which I have never been before.  I suspect it is from the supermans.
• Workout: Good tough WOD.  I was unsure how the bodyweight bench would go, but I happily got rounds 1 and 2 straight thru.  Rd 3 was 6-4, rd 4 was 4-4-2, rd 5 was 4-3-3, rd 6 was 3-2-2-2-1.  So you can see it got progressively difficult.  Not much rest when you bang out 10 quick chin ups.

DL, BJ, Core + Run

Lunchtime
1/2 mile warm-up on treadmill

From CFE

Dead lift: 5, 3, 3, 3, 1, 1, (pr or fail) 2min Rest between sets
245# x 5, 285# x 3, 315# x 3, 335# x 1, 355# (f), 355# (f), 315# x 3

4×3 Box Jumps. Start at high box and add 4″ per set complete a 3RM Jump.
39.5"

2 Rounds Of;
1min Hollow Rocks
Rest 30sec
1min Super Mans

Weighted pull ups
35# x 5, 45# x 5, 50# x 5, 55# x 4.5, 60# x 3.5

Evening
@track
2 x 1 mile, easy, focus on pull and fall, and staying relaxed.
-    times: 9:36,   10:08

Notes

• Body: Quite sore in my quads, more-so in left quad. Traps, lats and triceps are also sore. Left soleus finally feeling back to normal. Groin a little tight but ok.
• Workout: Deads did not go as well as I would have liked. Box jumps were fun and very mental. I see something that high and it's difficult to get my head around the concept that I'm about to put my feet on top of it. Weighted pull ups went pretty well.
• Run: I went to LA Fitness to swim, but when I got there they had a sign up saying the pool is closed.  Luckily I had my shoes and shorts with me, so I went to the track and did some light running.  Did 2.5 miles total today, no issues.

Pr, FS & Thr, PL, CPU Metcon + Drills

Afternoon

From CFE
Shoulder Press 7×1, start at 85% 0f 1RM
125#, 135#, 140#, 145#, 155# (f), 150# (f), 145#

4×3 Front Squat, start at 70% of 1RM
165#, 185#, 205#, 215# (2)

8 Min AMRAP
8 Thrusters 95/65
10 Pull Ups
8 Clapping Push Ups
- 5 rds

Evening
POSE drills, video

Notes

• Body: Sore in the traps and abs and slightly sore in chest
• Workout: SP not as good as I would have liked, but it was what I was capable of today. FS went alright. Metcon was good and difficult, thrusters usually are. When combined with the SP and FS it became more difficult. Everything unbroken.

PU

Evening

Push ups
4 x 25, 2 x 40, 1 x 20
total: 200

Notes

• Body: Sore in my traps and abs today.
• Workout:  Not much time today, had to squeeze these in.

HPC, WB, KTE Metcon & Core

Lunchtime

From CFE

12min AMRAP
8 Hang Power Cleans 115/75
8 Wall Balls 20lbs
8 Knees To Elbows

-   8 rds

Double-under work

3 rds

2:00 plank

rest 60sec

30 four-count flutterkicks

rest 60sec

Notes

• Body: Feel well rested today.
• Workout: Went well, everything unbroken except for 8th round of HPC, where I failed during one of the reps.  Nice challenging WOD.

Rest Day

No workout today.

Notes

• Body: Sore in the neck, not sure if it's from lifting or from the barbell coming down on it.  Left soleus irritation. Shoulder soreness.

OHS, Sn, KBSw

Lunchtime

From CFE

OHS: 5, 5, 3, 3, 1
75#, 95#, 115#, 125#, 135# (PR)

Snatch: 2 on the min for 6min (use 80% of 1 RM)
110#

5 x 30:30 (30sec on, 30 sec off) of
1 pood Kettlebell Swings, Russian height with fast eccentric pull down.
-    21, 21, 21, 22, 22

Notes

• Body: Very tired/sore in the shoulders, also in the bicep/forearms.  Abs slightly sore.  Frickin' dropped the bar on my neck while lowering the bar during one of the reps today, that hurt.  Still icing left soleus area.
• Workout: Went extremely well.  I have no record of ever attempting OHS greater than 95# as it's always been basically the limit for me, and rarely have I had a prescribed strength day of OHS.  Blew that PR out of the water, so that was awesome.  Snatches felt good.  Swings were good, really intersting movement to have a fast pull down of the KB.
• Misc: Rest day tomorrow.

"J.T.," Dips, PL + Rock Climbing

Lunchtime

Running drills
Eccentric calf/soleus exercises

From CFE
“J.T”
21-15-9
Handstand Push ups
Ring Dips
Push ups
-    time: 12:45

Hip adduction work

Strict bar dips
10-15-20

Deadhang pull ups
3 x 10

Evening
Rock climbed ~2 hours, 5.7-5.9, one 5.10 attempt.  Challenging routes tonight.

Notes

• Body: Sore in my abs.  Groin slightly tender.
• Workout: J.T. was more challenging than I anticipated.  As my housemate Jared put it, it's a lot of triceps in 3 different positions.  HSPU was to a 25# plate, but that standard only lasted the 1st round, after which I could not touch my head to it each rep and finish in a reasonable amount of time.  Rock climbing was tough and fun.
• Misc: The last time I did J.T. was in May 2008.

BS, WRD, Core + Light Run

Lunchtime

From CFE
Back Squat, 5-5-5-5-5 Rest 2-3min Between sets
185#, 205#, 225#, 235#, 245#

Weighted Ring Dips, 5-5-5-5-5 Rest 2min Between sets
25#, 35#, 45#, 50#, 55#

4 Rounds of
50 sit ups
1min of Hollow Rocks
-    time: 11:21

Evening
16 x 60m POSE drills and light running

Notes

• Body:  Felt quite good today.  Groin only slightly tender on early squat sets.
• Workout: Back squats went very well and I felt strong.  Really sent my hips back and felt the contraction in the glutes and hams.  Ring dips were good as well.  Core work was pretty tough and smoked me pretty good.

DL, BJ, Brp & Rock Climbing

Afternoon

5 rds not for time
2 deadlifts, 275#
6 box jumps
9 burpees

Outdoor rock climbing and rappelling at Allamuchy, ~2.5 hours.

Notes

• Body: Groin a little sore today, lots of bruising and welts from crazy paintball games we played yesterday, including "Civil War" and "Ironman."
• Workout: Just focused on form today.  Wanted to do something while recovering from the festivities of yesterday and last night.

Paintball

Today was my good friend's bachelor party.  Spent 3 hours playing paintball, which was awesome.

Notes

• Body: Slight aggravation in groin from trouncing through rocky/rooty terrain.  Otherwise ok.

Golf

No workout.  Spent 6 hours playing golf at an outing for work, it was a good time.

Notes

• Body: Feeling good today

KBSw, RR, HPSn, TTB Metcon

Lunchtime

From CFE

3 Rounds For Time Of :
15 KB Swings @ 1.5/1 pood (60#)
15 Ring Rows
15 Hang Power Snatch @ 95/65 (85#)
15 Toes to Bar
-    time: 12:48

Snatch practice
Bicep work

Notes

• Body: Groin doing alright.  Left soleus sore.  Not really sore anywhere else muscularly.
• Workout: This went well and I pushed hard on it.  KBSw and TTB unbroken, snatches in sets of 2, 2, 3.
  

SP, DL, GM, Plank

Lunchtime
From CFE

Rest as needed between “all” sets.
Shoulder Press: 10, 8, 6
105#, 115#, 125# (3, 3)

Deadlift: 5, 5, 3, 3
185#, 225#, 245#, 275#

Good Mornings: 3, 3, 2, 1, 1
125#, 135#, 145#, 155#, 165#

2 x 2:00 plank w/60sec rest

Notes

• Body: Faint irritation in upper groin from climbing last night.  Left soleus sore again.  Icing both.
• Workout: Some strength work today.  DLs and GMs I kept manageable as I feel out the limits of my groin.  I am suspecting as long as my legs are hip width apart things should be alright (cleans, DLs, power snatches).