Ultimate Frisbee

Spent all weekend in Wildwood, NJ for my 9th trip to the Ultimate Frisbee Tournament.  Always a good time, and a good workout running around on the sand.

Notes

• Body: Sore feet, cuts on toes, sore groin and glutes.

Rest Day

Busy day, did not have time to work out.

Notes

• Body: Feel pretty good.

Mod Angie, Run, PL, PU, SU, SQ

Lunchtime
From SEALFit

Baseline:  ROM Drills.  Grinder PT 10 minutesRx'd

Work Capacity:  SCALED--Weighted Mutant Angie 2 – with a 20# vest, do:

• Run 200M, 100 Pull-ups
• Run 400M, 100 Push-ups
• Run 600M, 100 Sit-ups
• Run 8 mile, 100 Air Squats

-    time: 40:03 (~10:44 pull ups, ~4:30 push ups, ~3:30 sit ups, 3:40 squats)

Durability:  Active Stretch of Yoga.
Notes

• Body: Good to go.
• Workout: Fun to do the weigh vest work.  Pull ups were the most difficult.  Running felt good.

Rest Day

No workout.

Notes

• Body: A little sore in core.

Warrior Challenge Results

These came out last week, though I've forgotten to post them.

These are the Men's results.  All results can be found here.
I finished 11th overall.  Not bad, but of course I would have liked to do better.  The Mystery event was an extended arm hold of the wet sand bag.  I set up poorly by having most of the weight on my left hand with my right hand holding onto an empty part of the bag, which ended up costing me.  Definitely a good time, good fundraiser and good competition.

Rank	Name	Age	Run Rank	Burpees	Burpees Rank	Pullups	Pullups Rank	Mystery	Mystery Rank
1.	Ryan Lasch	26	6	50	9	17	9	5.43	3
2.	Bryan Morgan	27	4	56	4	21	5	3.08	18
3.	Christopher Carter	32	15	48	11	7	19	4.39	6
4.	David McArthur	19	9	44	15	9	17	3.3	11
5.	Lance DiFabio	40	32	50	9	35	1	3.3	11
6.	jason monico	30	31	54	6	14	12	3.3	11
7.	Michael Mulroy	45	3	50	9	17	9	2.08	40
8.	James E. Dickerson	28	8	52	7	22	4	2	45
9.	Philip Jonat	26	7	41	18	11	15	2.46	26
10.	Chris Fleming	26	2	50	9	16	10	2	45
11.	Dan Salman	27	12	48	11	19	7	2.18	36
12.	David McEntire	35	21	36	23	4	22	5.5	2
13.	Tommy Casper	19	14	43	16	16	10	2.34	29
14.	Albert M Ponenti	42	28	35	24	19	7	3.3	11
15.	Tim Carroll	28	48	56	4	15	11	4	8
16.	JJ Mirarchi	24	38	49	10	15	11	3.15	14
17.	Ron Protokowicz	35	35	49	10	16	10	3.04	20
18.	Eric Heaning	29	33	39	20	18	8	3.1	17
19.	John C. Tallarico	36	20	48	11	23	3	2	45
20.	patrick shaffery	40	13	42	17	16	10	2.08	40
21.	Joshua Mandel	32	17	44	15	18	8	2.02	43
22.	scott scriffignano	25	34	45	14	13	13	3	23
23.	Chris Tyler	25	27	40	19	12	14	2.46	26
24.	JR Doria	32	46	35	24	9	17	8.1	1
25.	David Blatstein	26	24	50	9	22	4	1.45	52
26.	Dan Alba	34	66	60	2	14	12	3.59	9
27.	Mike Viola	32	49	51	8	18	8	2.42	27
28.	Donald J. Gilbert	34	47	44	15	17	9	3.03	21
29.	David Falk	26	11	46	13	18	8	1.12	64
30.	Alex Kaufmann	23	62	49	10	24	2	2.59	24
31.	Louis J Maniace	41	41	39	20	13	13	2.57	25
32.	Bennett Smith	31	50	63	1	24	2	1.52	48
33.	Frank Aklus	21	16	35	24	16	10	1.48	51
34.	Matthew Guido	28	61	36	23	8	18	5.05	4
35.	Brian Zimmerman	23	29	46	13	7	19	1.54	47
36.	Eric Jamison	24	19	41	18	11	15	1.34	56
37.	Mike Pensak	33	76	44	15	15	11	4.24	7
38.	David Resnick	18	30	47	12	18	8	1.17	63
39.	rodney logan	33	51	39	20	13	13	2.29	31
40.	Johnny Casper	22	67	40	19	9	17	3.12	15
41.	Hunter Brockriede	25	65	30	29	7	19	5.04	5
42.	Joe Romano	51	87	44	15	18	8	3.3	11
43.	Rick Buro	30	59	46	13	16	10	2.08	40
44.	Andrew Parsley	30	63	46	13	21	5	2.06	41
45.	Steve Affrunti	47	60	37	22	6	20	3.01	22
46.	Daryl J Updike	32	90	36	23	18	8	4	4
47.	Stephen Basho	31	57	36	23	4	22	2.36	28
48.	Jeffrey Korger	38	74	44	15	15	11	2.3	30
49.	Adam Wolf	43	75	43	16	16	10	2.22	32
50.	Donald Parcells	26	58	39	20	15	11	2	45
51.	Justin Cappiello	18	105	54	6	11	15	3.26	12
52.	Brad McGinnis	42	83	31	28	13	13	3.15	14
53.	Brian Holod	20	53	44	15	17	9	1.2	62
54.	Evan Falk	24	70	35	24	17	9	2.04	42
55.	Richard Colabraro	30	52	32	27	14	12	1.36	55
56.	Ian Ackerman	25	45	41	18	8	18	1.05	65
57.	Christopher Flynn	26	68	38	21	10	16	2.02	43
58.	Vice Lujan	33	82	38	21	23	3	2.01	44
59.	Joseph Mulhern	24	69	41	18	8	18	2	45
60.	Paul Lawrence	46	78	37	22	12	14	2.1	38
61.	Mark Hilliard	41	115	37	22	20	6	3.49	10
62.	John Kennedy	50	100	35	24	6	20	3.33	11
63.	Todd Buzby	32	77	46	13	11	15	1.48	51
64.	Alan Kielian	26	96	37	22	17	9	2.3	30
65.	Tom Haag	39	99	29	30	2	24	3.3	11
66.	John Londono	33	98	47	12	10	16	2.1	38
67.	Luis Alfaro	29	84	46	13	17	9	1.27	60
68.	TJ Langella	40	79	29	30	10	16	2.06	41
69.	Anthony Napolitano	26	81	42	17	9	17	1.44	53
70.	James Romagnano	46	89	43	16	9	17	1.51	49
71.	Giacomo Sacca	39	106	37	22	18	8	2.16	37
72.	Christoph Vetter	33	95	55	5	17	9	0.55	66
73.	john patterson	38	119	31	28	8	18	3.19	13
74.	Sal D\'Alessio	33	88	41	18	15	11	1.2	62
75.	Randolph Palermo	59	107	34	25	10	16	2.22	32
76.	zach even - esh	35	114	32	27	23	3	2.09	39
77.	Steve Gregersen	39	108	43	16	11	15	1.5	50
78.	Michael Carr	32	97	33	26	5	21	2	45
79.	michael lynch	41	93	27	32	7	19	1.55	46
80.	Jerry Prior	36	102	25	34	3	23	2.18	36
81.	Larry Chernin	53	116	28	31	6	20	2.36	28
82.	Louis Doctor	37	124	24	35	21	5	2.19	35
83.	john traynor	38	130	30	29	8	18	3	23
84.	Patrick Valenza	27	94	22	36	12	14	1.32	57
85.	Vincent Martin	34	118	36	23	13	13	1.31	58
86.	Greg Smith	38	117	28	31	3	23	1.5	50
87.	Ernesto Roldan	36	131	40	19	14	12	1.23	61
88.	Mark Farrington	48	132	18	37	1	25	2.2	34
89.	Dave Kinsel	50	127	31	28	4	22	1.36	55
90.	Jose Iglesias	53	122	26	33	5	21	1.29	59

Run, KBSw, DBSC & Core

Lunchtime

From SEALFit

Baseline:  ROM Drills.  30 – 20 – 10 Air Squats, 4 Count Mountain Climbers
-    Rx'd

Work Capacity:  SCALED: 3 rounds for time:

• Run 400M
• 20 x KB swing (70# / 55#)
• 20 x Dumb Bell Squat Clean (40# / 25#)

-    time: 22:11

Durability:  Sprints 10 x 100M (:15 interval).  50 x GHD sit-ups, 50 x GHD back extension.  Yoga or Active Stretch
-    No run.  GHDSU & Ext.

Notes

• Body: Sore lats and upper back, hams, quads, biceps and abs.
• Workout: Decently tough WOD.  DB squat cleans are always a difficult movement for me, something I try to go harder on so that I can improve.  Runs went pretty decently, although at a slow 10:00/mile pace.

DL, BJ, BC, & "Chelsea" & Core

Lunchtime

From SEALFit

Baseline:  ROM Drills.  Frog Plex 75 – 105# w/ push-up chaser
-    75#, 95#

Strength:  work to 3RM Dead Lift
-    135# x 10, 225# x 5, 275# x 3, 295# x 3, 315# x 3, 330# (fail)

Stamina:  5 rounds, not timed:  3 x DL @ 90% 3RM, 15 x Box Jumps (24 / 20), Buddy Carry 50M
-    4 rounds, 295# DL, sand bag carry 85#

Work Capacity:  on minute for 30 minutes:  5 pull-ups, 10 push-ups, 15 air squats ("Chelsea")
-    Rx'd

Durability:  3 mile run @ moderate pace.  100 x sit-ups, 1 x 4 minute plank hold.  Hip Mobility & Yoga
-    No run.  100 sit-ups in 2:36.  1 x 1 min plank.

Evening
Gluteal and single leg stability work

Notes

• Body: Legs somewhat sore, but I think mostly tired.  The weight today felt much heavier than it should have.  Some minor tibia irritation later.
  
• Workout: Deads were heavy in the Stamina portion.  Went heavier than my 90% of my "today" 3RM.  They are not usually that heavy--maybe still recovering from the weekend.  Chelsea is always good and tough.  Unfortunately I ripped my hands in 4 places which is never fun later on.

PT, KTE, Thr

Evening

From SEALFit

Baseline:  ROM Drills, Grinder PT 30 minutes
-  Rx'd

Work Capacity:  on the minute until you get to 75 Thrusters:

• 10 x Knees to Elbow
• Max Thrusters (95#)

-    Untimed

Durability:  1 mile recovery run.  Active Stretch or Yoga
-    No run

Notes

• Body: Lethargic.  Over-ate as well.  Generally I felt as if I weighted 250 lbs, sucking wind, and feeling slow.
  
• Workout: This was difficult today.  I Rx'd the weight and reps, but took a minute off here and there to recover.  Chalk it up to bachelor party and getting in bed at 5:30am.

No Workout

Long day of Bachelor party festivities.  Good times but a very long day and night.

Notes

• Body: Chest and abs a little sore.

"Manion," Run, BS, BP + Swim

Lunchtime

"Manion" from SEALFit

Baseline: ROM Drills. 100 push-ups, 100 air squats AFAP

Work Capacity: ”Manion” Seven rounds for time of:

• Run 400 meters
• 29 x Back Squat (135# / 95#)

- Scaled to 5 rds, 200m run and 115# squats, time: 25:35

Strength / Stamina: 10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 Bench Press.

135# x 6, 185# x 4, 205# x 3, 215# x 2, 235# x 1, 250# x 1 (fail)

Then 4 rounds: 3 x Bench Press @85% 1RM, 10 x Plyo push-ups (see notes), 2 x rope ascents

3 rds. 205# for bench press, 12 close-grip pull ups for rope ascents

Durability: 3 x 2 min plank holds. Active Stretch or Yoga.

Evening
Swim (yds)
100 wu FR
100 turtleback flutterkicks
4 x 50 CSS w/60sec rest
-    times: 0:48, 0:46, 0:45, 0:45
1000 CSS w/fins, moderate pace
-    time: 16:21
200 CSS easy
-     time: 4:00
100 cool-down

Notes

• Body: Sore traps and tired legs. Otherwise good.
• Workout: Pretty good WOD, but repetitive. Had to cut it down where I could in the interest of time. Squats were challenging, all sets split into subsets of 15 then 14. Legs felt alright during the short runs.
• Swim: Went well, felt pretty good in the water.

"Charge," FS, C&J, WB, MC

Lunchtime

"Charge" from SEALFit

Baseline:  ROM Drills.  Sand Bag Get Ups 20x

Strength:  8 – 6 – 4 – 3 – 3 – 3 – 3 Front Squat
-    95#, 115#, 135#, 165# x 3, 185# x 3, 195# x 3

Stamina:  4 rounds, not timed:  2 x FS @ 3RM, 20 x weighted split squats (2 x 40# DB or KB), 6 x sprint starts
-    195# for FS, 2 x 35# KB for split squats

Work Capacity:  AMRAP in 30 minutes of:

• 6 x Ground to Overhead (135# / 95#)
• 12 x Wall Ball (20 / 14#)
• 24 x Double Unders (subbed 2-ct mountain climbers)

-    6 rounds total

Durability:  Row 2,000M (or Run 1 mile fast).  100 x sit-ups.  100 x 4-ct arm haulers.  Active Stretch

-  Did not have time for this.

Evening
Had my first dive in SCUBA class today.  Swam 200yd and treaded water for 10 mins with hands out of the water before donning equipment and diving.

Notes

• Body: Sore front deltoids and hamstrings.  Residual soreness in glutes.  Right tibia slightly irritated.
• Workout:  Good tough WOD.  FS I focused on tight core and staying upright, which is my biggest problem usually.  I did well with it today.  Split squats are essentially weighted lunges.  For ground to overhead I power cleaned and jerked the weight, and that was my largest time consumer.

"Turbo," DL, BJ, Brp & Core

Lunchtime

"Turbo" from SEALFit

Baseline:  ROM drills.  30 – 20 – 10 Hollow Rocks, Hand Release Push-ups

Work Capacity:

5 Rounds for time:

• 15 x Dead Lift (135#)
• 10 x Box jumps
• 5 x Burpees

-    time: 7:24

Durability:  Sprints 4 x 400M (:45 interval).  4 x 200M (:30 interval).  Plank hold 3 x 2 minutes.  Active Stretch or yoga.

-    Did planks.  No running.

Single leg balance work

Notes

• Body: Pretty sore in glutes, hams, and traps.  Tibia issues.
  
• Workout: Hand release push ups are no joke!  Otherwise WOD was a welcome relief from Monday's.  Short and intense.

Rest Day

No workout.

Notes

• Body: Quite sore throughout my body.  This is a much needed rest day.

"Beast," PP, PL, HSPU, PS, KBSw, Thr, etc

Lunchtime

1/2 mile warm-up on treadmill

"Beast" from SEALFit

Baseline:  ROM and various grinder warm-up exercises for 10 minutes

Work Capacity:  For time:

• 21- 15 – 9 reps of push-press (95#), pull-ups, then:
• 20 rounds of 3 x HSPU, 6 x Pistol (3 each leg), 9 x KB swing (70#)

-    times: 4:04  & 33:40 (2:14 in between components.  60# for KBSw, pistols done with balance assistance)

Strength:  10 – 8 – 6 – 4 – 3 – 1 – 1 – 1  Thruster
-    loads: 45# x 6, 95# x 4, 135# x 2, 155# x 1, 165# x 1 (fail)

Stamina:  Chipper:  15 x Thruster @ 85% 1RM, 60 x SDHP (70#), PVC O/H Walking lunge 200M
-    135# for thrusters

Durability:  Run 2 miles @ moderate pace.  100 x leg levers, 100 x 4-ct flutter kicks.  Active Stretch of Yoga
-     No run

Notes

• Body: Sore arches and soleus.  Ran 800m warmup, had some tibia irritation.  In the evening I was very tired, I believe it was due to this WOD.
  
• Workout: Long, demanding workout, and very shoulder focused.  Felt good after finishing it.  All rds of pull ups and rds 21 & 9 of PP were unbroken.  HSPU started out difficult and then became easier as the WOD progressed.  Thrusters I had to cut down in interest of time, so I did 6, 4, 2, 1, 1 instead.  Chipper went pretty well.  Did core work in the evening.  Going to be sore tomorrow.

BS, PL Metcon & Core

Late Afternoon

From CFE
For Time:
5 – 10 – 10 – 5
Back Squats @ 185/115
Pullups x 2
-    time 6:52

5min Round
30sec L-sit Hangs
30sec Hollow Rocks
Repeat this scheme for 5min, no rest between exercises.

Plank variations

Notes

• Body: Arches of feet and soleus are sore, as is right hip, lateral side.  Tibia is doing alright, which is good considering the sand running yesterday.  Feel somewhat lethargic.
• Workout: Back squats unbroken, pull up sets of 20 were broken into 2 subsets.  This was a surprisingly difficult combo--the lat work from the pull ups was combined with the lat activation from keeping the shoulders back and down on the back squat to create a constant lat burn.  Core work went well.

Warrior Challenge 2011

Morning

Today was the 3rd annual Warrior Challenge held on the beach at Avon by the Sea, NJ.  All told, over 200 people participated this year, triple the amount from last year.  We also raised over $20,000 for the Silent Warrior Fund to support the Task Force Dagger Foundation.

This year's schedule looked like:

0700-0800:	Event Registration
0800-0830:	Opening Remarks
0830:	Kick Off. 1 Mile Deep Sand Run Begins
0900:	Maximum Pull-Up Challenge
0945:	2:00 Minute Burpee Challenge
1015:	Mystery Event
1045-1200:	Special Forces Demonstration
1200-1215:	Event Ends

4th Event: Sandbag extended arm hold

Taking a knee to count burpees

It was a great time and a good work out.  Official results will be posted this week, so then I'll know how I stacked up against everyone else.  Overall I believe I did pretty well.

Short compilation of the Special Forces demonstration

Notes

• Body: Felt well rested.  Nerves were on edge though and I focused on bringing down my stress level.  I put a lot of pressure on myself and I believe that was the cause.
• Workout: Good fun day at the beach.

Rest Day

Final day before the Warrior Challenge.  I'll do some yoga and maybe a walk or easy run to stay loose.

Notes

• Body: A little sore in traps.
• Misc: My nerves have been high this week, I'm trying to relax before the event tomorrow, and mentally prepare for it.
  

Rest Day

Tapering.  Just some foot/ankle work.

Notes

• Body: Shoulders, traps, upper back are sore.

PL, DL, Core + Swimming

Lunchtime

3 x max deadhang pull ups w/3 minutes rest

21, 16, 15

From CFE
Deadlift 10, 8, 5, 3, 3, 3- 2min rest between
135#, 205#, 245#, 295#, 325#, 340# (1)

Accumulate 3minutes of Hollow Rock time.

3 x weighted pull up, 45#

5, 6, 5

Running drills

Evening

Swim (yds)

100 wu FR
100 turtleback flutterkicks
100 CSS
2 x 200 CSS, easy pace
-    times: 3:50,  3:56
500 CSS w/fins, easy pace
-    time: 8:55
100 cool down

Strict push ups, slow down, fast up, pause at top
30, 20, 10

Notes

• Body: Feel pretty good.  Shoulders are tired.  Tibia sore however, from the beach running.
• Workout: Pull ups went much better today than last week.  I had a very positive mental state going into them and I believe that helped.  DLs not bad.  Hollow rocks were straight through, really felt it in the hip flexors in the final minute.
• Swim: Wanted to get in the water today, nothing crazy, just getting it in.  

KBSn, OHS, SP, TGU + Beach Run

Lunchtime

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. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.

Kettle Bell Snatch+Overhead Squat+Sotts press+Turkish get up:
3 sets of 3+3+3+3 ,
1.5pood/1 pood (I used 50# for everything but Sotts press, which I used 40# for)

Use a single kettle Bell, Unbroken on the right and left side. Set bell down between sets if needed.

Evening
Beach intervals w/47# sandbag
6 x 100m (approx)
-    times: 0:22,  0:21,  0:21,  0:22,  0:21,  0:22
2 x 200m (approx)
-    times: 0:46,  0:52

Notes

• Body: Slightly sore hams, otherwise doing well.
• Workout: Jump rope felt good, no real issues with right tibia.  I also did wall walks to the floor for the first time, that was cool.  KB complex was much harder than I anticipated.  Shoulders felt smoked after.  I was unable to go unbroken, as I couldn't Sotts press the 50# KB I was using, had to use a 40# for the Sotts presses.  This was a very good shoulder workout.
• Run: Difficult.  Placing the load on my shoulders caused me to bend at the hips, and reach my legs out in front of me, which seemed very inefficient.  Good workout regardless.

Rest Day

No workout.  Going to get my rest in this week before the Warrior Challenge, a taper of sorts.

Notes

• Body: Sore in the shoulders, hams and glutes.

C2BPL, RPU, FS Metcon & WPL

Late afternoon

From CFE

For Time:
21 – 15 – 9
Chest to Bar Pull ups
Ring Push ups
Front Squats @ 95
-    time: 6:25 (PR)

Weighted pull ups, 25#
5, 7, 8

Notes

• Body: Shoulders sore, hams sore.  Abs as well.  Tibia doing alright, but tender.  Left tibia some tenderness as well.
• Workout: Went quite well today.  C2BPL and RPU were more difficult than usual--I was in a different gym which doesn't have rings, but have the TRX systems so I used those for the ring push ups, and they were more difficult.  C2BPL were more difficult as well on a straight metal bar, I'm used to using angled padded grips.  Front squats were unbroken, I focused and breathed through those, and it felt good to do that.  This was a 1:04 improvement on my last attempt, and a 0:27 improvement on my previous PR. 

• Misc: I have the Warrior Challenge this coming weekend.  Based on my pull up numbers last week and my lack of running due to injury, I feel less prepared this year.  This has been weighing on me mentally because I had high expectations.  I will go out there and go hard, however, and we'll see what happens.

PJ, SJ, BNSJ & Core + Running Work

Late afternoon

From CFE
Push Jerk 5 x 3 @85%(2min) rest
160#, 160#, 160#, 160# (2), 160#

Split Jerk 3 x 3 @90% (2min) rest
160#, 160# (2), 160#

Behind the Neck Split Jerk 3 x 1 (2-3min) rest
95#, 115#, 135#

With a 6min Running clock do:
1min Hollow Rocks
1min L-Sits
alt until 6min has been completed

Evening
Track work--Pose drills and short runs

Notes

• Body: Sore in hamstrings today.  Some temporary acute and sharp tibia pain ~20 mins after track work.
• Workout: Went fairly well.  Missed on a couple of the push jerks, but generally went well.  L-sits are difficult for me, can only muster 10ish seconds at a time.  Running drills feel like they are coming along.

GM, PS & Brp, PL Metcon

Lunchtime

From CFE
Good Mornings: 5 x 5 (2min rest between sets)
95#, 135#, 145#, 155#, 165#

Power Snatch: 5 x 3 (2min rest between sets)
95#, 105#, 115#, 125#, 130# (PR)

For Time:
50 Burpees
50 Pull up
-    time: 5:03 (2:38 burpees, 2:25 pull ups)

Notes

• Body: Felt pretty good today.  Tibia pain remains.
• Workout: Went quite well.  PR'd on snatch triples, and the 50 burpee time was near my PR of 2:34.  Pull ups could have gone a little bit better though.

Drills + Rock Climbing

Lunchtime

Pose drills: stance, tapping, pony, COS, lunge

Evening
Rock climbed ~2.5 hours.  5.8-5.10.  Pretty decent night climbing.

Notes

• Body: Sore and run down feeling.  Fronts of ankles, hams, glutes, quads, left lower back is tight.  Right tibia pain throughout the day.
• Workout: Just some minor stuff today.  I feel like I may need to recover.

PL & KTE, MC, SH

Lunchtime

3 x max deadhang pull ups
16, 15, 16

5 Sets of:
15 Unbroken Knees to Elbows, Rest 20 sec
20 Mountain Climbers (2-count), Rest 20 sec
25 Sledgehammer on tire, Rest 20 sec

Evening
Pose drills and running

Notes

• Body: Sore glutes, hams, quads, traps and tris today.  Tibia pain.  Soreness in front of ankles remains.  Felt a little down, mentally.
• Workout: Pull up numbers were frustrating.  Not sure if that is where I am at now, I feel like I do lots of pull ups and my numbers should be higher.  Metcon went pretty decent.

Thr & PU

Lunchtime

From CFE

5 thrusters on the min @ 125lbs…  Continue on the minute until you fail, or reach 10 min/50 reps
-   Completed 8 rounds before failure.  Finished the remaining 2 rounds.

100 push ups for time
-    time: 3:04

Evening
Pose drills

Notes

• Body: Glutes are sore, as are the fronts of my ankles from jumping rope.  Right tibia pain.
• Workout: Good difficult workout.  Thrusters felt pretty decent except that they were heavy.  Push ups became difficult after the thrusters. Sets resembled 40-15-15-15-8-7.

HPC, FW, PSQ & WPL

From CFE

Jump Rope Barefoot 6 min, mixing in variables of DU’s, Cross Overs, single foot, running.

5 wall walks (start standing up back to the wall about 3 feet away. Lean back until hands come in contact with 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

3 Rounds for time of:
10 Hang Power Cleans @ 65% or 1 RM (120#)
Farmers Walk 50 meters 70lbs KB/DB each hand (used 65# DBs)
15 Pistol Squats each leg (squat to a box)
-    time: 15:44

Weighted pull up pyramid, 20# weight vest
1-2...7...2-1

Notes

• Body: A little beat up from wedding festivities yesterday.  Tibia pain during jump rope, frustrating.
• Workout: HPC were good, went through those in a single set.  Farmer's walk was difficult and I needed to break each round into 2 sub-sets.  Pistols went decently well.  Pull ups were not where I wanted them to be today.

Rest Day

No workout today.  My good buddy, Jared, had his wedding today.

Notes

• Body: Feel pretty good except for my tibia.

Press & RC, BJ, WL

Evening

Shoulder Press 5×3 90% , 2-3min rest between sets
140#, 140# (2), 135# (2), 130, 130, 130 (extra set)

3 Rounds
2 Accents 12ft L-sit Rope Climb, sit start on the ground (I did 3 x 7' ascents)
8 Box Jumps 30″, whole foot on the box (24" box)
50 Step walking lunge
-    time: 10:18


Notes

• Body: A little sore in traps.  Felt mentally beat up today.
• Workout: I wanted the press to go better than it did.  Rope climbs were challenging.

Rest Day

No workout.  First complete rest day in 12 days.

Notes

• Body: Hams, quads, traps are sore.  Tibia slightly irritated.