DL, BSU, Thr, HRPU, Run

Lunchtime

20 Sisters, from SEALFit

Baseline:  ROM Drills.  Bar Bell complex 75 – 105#

-  ROM drills

Strength:  work to 1RM Dead Lift

-  335# x 1, 350# x 1 (fail), 345# x 1 (fail)

Stamina:  Chipper:  20 x DL @ 80% 1RM, 200 x box step ups w/ 20# vest, 20″ box, 20 x Sisters

-  255# for DLs, box step ups with a 20# medicine ball, 15 sisters (stopped at this point because knee was being bothered by the movement)

Work Capacity (cut down): 

For time:

• 21 – 15 – 9 thrusters (115# / 85#), hand release push-ups
• run 1 mile
• 9 – 15 – 21 pull-ups, thrusters (95#/65#)
  

-  time: 12:41 thr/PU, 2:30 transition, 8:57 run = 24:08

Durability:  10 x 100M sprints (:15 interval). Active Stretch or Yoga

-  Light stretching

Notes

• Body: Sore biceps.  Highly irritated right medial hamstring tendon for no apparent reason.
• Workout: A little crunched for time.  I wanted deads to go better, but 350# was involving too much back.  I was able to get it slightly off the ground.  WC thrusters got better as the workout went on, 1st rd was 7, 6, 8, 2nd rd was 7, 8, 3rd rd was 9.  Mile went well.

FB Practice, Run

Evening

Football practice--ran through plays, played defense and provided the offense a look

On treadmill
Ran 3 miles, ~27:00
4 x 400m, ~1:47-2:00 each

Notes

• Body: Sore biceps and hamstrings and traps.  Later in the night my right medial hamstring tendon was hurting, but I didn't feel like I did anything to it...
• Workout: Runs felt quite good.  Felt even and balanced.
• Misc: I added my old Superfeet inserts to my Inov8's, may have contributed to how well the run went today.

"Santiago," DBC, PL, PC, HSPU, Thr, Run

Lunchtime

Santiago, from SEALFit

Baseline:  ROM drills.  20 x “2 Burps” (see notes)
-  10 x '2 burps'

Work Capacity:  Seven rounds for time of:

• 18 x Dumbbell hang squat clean (2 x 35#)
• 18 x Pull-ups
• 10 x Power clean (scaled to 115#) 
• 10 Handstand push-ups (done to a 35" plate)

-  time: 37:56

Durability:  1 mile recovery run or row.  100 x sit-ups.  Active stretch or yoga.
-  Done after the first session.  Run in ~9:30.

===Done in evening===

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 thruster
-  45# x 10, 75# x 8, 95# x 6, 115# x 4, 135# x 3, 155# x 3, 165# x 3 (2, could not lock out the third)

Stamina:  4 rounds, not timed:  3 x thruster @ 90% 3RM, 20 x SDHP (55#), Farmer’s carry 50M (70#)
-  140# for thrusters, FC used 65# DBs (the heaviest we have)

Notes

• Body: Sore upper back and hamstrings.  Tibia a little goofy.
• Workout: Pretty good day today.  The WC was a long haul, but went well and I set small goals along the way, focused on maintaining good technique.  The 1 mile run was alright, felt a little off.  The evening session went well, felt solid thru my core which allowed for good power transmission from legs to the bar.

200m INT, PC, Run

Lunchtime

8 x 200m, moderate pace, w/60-90 sec rest
-  time range 0:44-0:52

Power Clean
95# x 5, 135# x 3, 155# x 1, 175# x 1, 200# x 1 (fail, fail), 185# x 1 (fail, fail), 175# x 1 (fail, 1, fail)

1 mile on treadmill, easy pace

Notes

• Body: Very sore today.  Upper back, shoulders, hams, and abs.
• Workout: Working on weaknesses: today, power cleans.  Obviously not where I want them to be, maybe has something to do with my soreness, maybe I'm weak.  Either way, gotta work em in.

Pr, TPL, BC, RD, DL, BJ + Rock Climbing

Lunchtime

Messenger, from SEALFit

Baseline:  ROM Drills.  5 rounds:  10 x wall ball, 10 x hand release push-up, 10 x 4 count mountain climber
-  Rx'd

Strength:  Work to 1RM press
-  145#, 150# (fail)

Stamina:  Chipper, not timed:  25 x Press @ 80% 1RM, 10 x Rope Ascents, Buddy Carry 800M
-  Used 115# for press, 6 x towel pull ups for rope ascent, shoulder carry 80# for 400m, 50# for 400m

Work Capacity:  For time do 21 – 15 – 9 – 15 – 21 of:

• Ring dip
• Dead Lift (185#)
• Box Jump (24 / 20″)

-  time: 16:48

Durability:  Run 3 miles @ moderate pace.  100 x sit-ups, 100 x back extension.  Active Stretch or yoga.
-  No time

Evening
Rock climbed 2.25 hours, mix of 5.8s and 5.9s, finished with some bouldering.  This was fun.

Notes

• Body: Sore lower abs.
• Workout: Felt good to workout hard today.  Press needs to be stronger, want to get that higher in the near future.  Metcon was solid, felt good and strong.  Rock climbing was a  good time.

Run, FS

Evening

Run 1.75 miles around track (9:33 mile, 6:25 3/4 mile)

Front Squat
95# x 10, 135# x 5, 165# x 3, 185# x 3, 205# x 3

Notes

• Body: Abs are very sore.
• Workout: Long day driving home today, so squeezed this in at the track before getting to the house.  Run felt great, nice and even, settled into my stride and cruised it.  FS also felt strong, powered thru 205# no issues, though it was heavy.

Sn, PL, Run, Core

Afternoon

Snatch It, from SEALFit

Baseline:  ROM Drills.  Burgener progression with bar bell.  50 x Hang Power Snatch into O/H Squat w/ bar bell.
-  Rx'd

Work Capacity:  10 rounds for time (scaled weight to 65# runs to 200m):

• 10 x Hang Snatch (full squat depth) (65#)
• 10 x Pull-up
• Run 200M

-  time: 37:12

Strength:  Work to 3RM Front Squat
-  No time

Stamina:  Chipper:  20 x Front Squat @ 3RM, 100 x weighted Step ups (25# DB) 24# box, 800M sand bag carry
-  No time

Durability:  50 x GHD sit-ups, 50 x GHD back extensions.  Active Stretch or Yoga.
-  Rx'd

Notes

• Body:  Felt good and ready to train today.  Tore hands at both thumbs due to hook grip getting sweaty, and left ring and pinky fingers.  Annoying.  I have soft hands and they tear too much for my liking.
• Workout: Went quite well.  First time doing full snatches and they felt good.  PLs unbroken.

Rest day

No workout.  Driving to Lancaster, PA today.

Run

Lunchtime

3 miles on treadmill, easy pace.

Notes

• Body: Legs are a bit tired.

WPL, HSPU, PL, "FGB," Run

Early morning

Adrenaline, from SEALFit

Baseline:  ROM Drills.  Frog complex 75 – 105# w/ push-up chaser
-  75#, 95#, no push up chaser

Strength:  Work to 1RM Weighted Pull-up
-  75#

Stamina: 5 rounds, not timed:  3 x WPL @ 90% 3RM, 5 x Hand Stand Push-ups, 10 x Dead Hang Pull-up
-  55# WPL rds 1 & 2, 45# WPL rds 3-5.

Work Capacity:  FGB+:  5 rounds, max effort for 1 minute, 1 minute rest after each round:

• Wall Ball (20 / 14#)
• Sumo Dead Lift High Pull (75 / 55#)
• Box Jump (**24"**)
• Push-Press (75 / 55#)
• Row (calories)

	WB	SDHP	BJ	PP	R
	27	22	15	20	16	100
	24	17	16	18	15	90
	22	15	17	19	14	87
	20	19	15	17	13	84
	21	15	18	17	15	86
TOT	114	88	81	91	73	447 (PR)

Durability:  3 mile run @ moderate pace.  Active Stretch or yoga.
-  Ran at lunchtime.  1 mile warm-up, 8 x 200m moderate pace (0:40-0:45), 1 mile on treadmill moderate pace (8:00).  Stretched afterwards.

Notes

• Body: Feel pretty good today, great for an 0630 workout.  Somewhat sore in lower back.
• Workout: WPL's went fairly well, felt good.  They fell off substantially during the Stamina portion.  FGB was great, a real kick start to the morning.  This is a PR, and box jumps were at 24" as opposed to the usual 20", I forgot about that.
• Run: Felt MUCH better than yesterday.  Run went relatively smoothly.  Focused on balance and technique.

Pr, BOR

Lunchtime

1 mile warm-up on treadmill

Press
95# x 5, 115# x 3, 125# x 1, 135# x 1, 145# x 1, 155# (fail), 150# (fail)

4 x 3
125# for 2 sets, 130# for 2 sets

Bent over rows
85# x 10, 95# x 8, 115# x 6, 115# x 6

Notes

• Body: Feel a little out of it.  Right lower leg is a little achy and it's frustrating my mind.
• Workout: Went fairly well.  During presses I tried to maintain a solid core.  Tuesdays I'm going to spend working on weaknesses.  Wanted to swim in the evening but the pool was closed for cleaning, and the gym didn't tell anyone. 

Brp, BS, BJ, DU, MU

Lunchtime

Frago, from SEALFit

Baseline:  ROM Drills.  Sand Bag Drills 15 minutes
-  ROM drills and warmup

Work Capacity: 6 Rounds for time (scaled double-unders):

• 5 x Burpee
• 10 x Back Squat (185# / 125#)
• 15 x Box Jump
• 10 x Double Unders

-  time: 23:10

----------------------------
Muscle up practice
----------------------------

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Dead Lift
-  275# x 3, 315# x 3, 335# x 1, 335# x 1

Stamina: Chipper:  20 x Dead Lift @ 90% 3RM, 20 x Turkish Get Up (55# / 35#), Extended Hip Mobility Drill
-  Only did TGU, 40# for 10 reps, 50# for 10 reps

Durability:  Sprint 12 x 100m (:15 interval).  100 x 4-count flutter kicks, 100 x leg levers.  Active Stretch or Yoga
-  No run.  4CFK and LL in the evening along with gluteal work.

Notes

• Body: Felt out of it today.  Not sure what it was, maybe still dragging from the WOD Saturday and running yesterday...  Glutes, hams, quads sore, right lower back is sore.  Right lower leg achy, frustrating.
  
• Workout: WC went well enough.  I only had the 1st rd of BS unbroken, but if I had felt 100% today I think I could have performed better in the later rounds.  The double-unders were a huge struggle today, couldn't find rhythm.  MU work was fun.  DL felt OK, but were not strong.

Run, INT

Afternoon

At the track

Running drills

Run 2 mile, 16:34

8 x 100m, moderate pace (~0:20-0:24)

Notes

• Body: Legs are sore, quads especially.  Running felt good.
• Workout: Good stuff.

Row, Thr, Core

Afternoon

SERE, from SEALFit

Baseline:  ROM drills.  Grinder PT 20 minutes (see notes)
-  Rx'd

Work Capacity:  on the minute until you get to 2,000Meters

• Max row for distance
• 5 x Thruster (95#/65#)

-  time: 19:57

Durability: 2 mile run @ moderate pace.  50 x GHD sit-ups.  50 x GHD hip extension.  Active stretch or yoga
-  Did core work

Notes

• Body: Ready and excited to work out.
• Workout: This WOD was good, I pushed hard to get it done.  Rowing time slowly diminished until I reached about 1300m, when I had no time to row before needing to do thrusters again.  At this point I switched the workout to "row, and every 2 minutes stop and do 5 thrusters @ 95#."  This allowed me to complete the WOD, while keeping the challenge.

OHS, Run, PL, PU, SQ

Lunchtime

Iron Fist, from SEALFit

Baseline:  ROM Drills.  100 push-ups, run 1 mile
-  Rx'd

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Overhead Squat
-  135# x 3 (PR)

Stamina:  Chipper:  15 x O/H Squat @ 90% 3RM, 100M O/H walking lunge w/ 45# plate, 800M log carry
-  Used 105# for OHS, subbed 200m KB shoulder carry, 60#, for the log carry

Work Capacity: with 20# vest, for time do (no vest, scaled the run):

• Run 200M
• 50 Pull-ups (deadhang)
• Run 400M
• 100 Push-ups
• Run 600M
• 200 Squats
• Run 800M

-  time: 28:55

Durability:  Plank hold 4 x 2 minutes.  Active stretch or yoga.
-  Done in evening

Notes

• Body:  It's good to be back home.  Feel good and ready to train like normal again.  Definitely dropped a couple of bodyweight lbs this week.
  
• Workout: Felt pretty good today.  Overhead squats went well, set a new 3RM, so much technique involved in those.  Cruised the runs and felt pretty good with those, focusing on staying balanced.

Rest & Travel

Going home to NJ.  No workout.

Notes

• Body: Ready to go home.  My diet and schedule is so f'ed right now.

Run, Pr, BP, FC, C&J

Afternoon

Eagle Claw, from SEALFit

Baseline:  ROM drills.  Sand Bag Get Ups x 20.  Run 800M
-  Ran 1 mile warm-up

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Press
-  135# x 3, 145# (1), 145# (2)

Stamina:  5 rounds, not timed:  3 x Press @ 90% 3RM, 15 x Bench Press @ 135#, Buddy Carry 50M
-  125# for press.  Subbed 120# farmer carry for buddy carry

Work Capacity: (changed)  20 Clean and Jerks, 135#, focus on technique

Durability:  Run 3 miles at a moderate pace.  100 sit-ups.  100 4-count flutter kicks.  Active Stretch or Yoga
-  Ran 1 mile on treadmill

Notes

• Body: Feel good today
• Workout: Paid and went to a real gym today, that was good.  Presses were frustrating, my diet/schedule/sleeping out here in AZ is all messed up, we are working 4pm-midnight, which is 7pm-3am EST.  Ready to go home and get back on track.

Run, PL

Afternoon

Warm-up 800m on treadmill

3 rds
800m run
20 deadhang pull ups, mixing grips

Notes

• Body: Feeling cooped up, need to do a real work out.
• Workout: Simple.  Running felt good, so that's good.  Pull ups were a bit challenging.

Coyotes were hanging around us all night in the Yuma desert.

BW

Morning

5 rds
15 push ups, alternating knee touch to elbow
15 reverse sit ups
10 side raises, each side

25 push ups
100 four-count flutterkicks, unbroken

Notes

• Body: Feel good.
• Workout: Serious restrictions here at the hotel today.  Just some bodyweight stuff before making the 3 hour drive to Yuma.

Run, Tabata

Evening

1.5 mile warm-up on treadmill

Tabata
Push ups, squats, sit ups, seated shoulder press

1.5 mile run, moderate-easy pace, ~14 mins

Notes

• Body: Glutes are sore, right front delt a bit sore, perhaps aggravated.
• Workout: Some bodyweight stuff at a hotel in  Phoenix.  Running felt very good, strong and balanced.

Run, CP, BTTB

Afternoon

Unbeatable, from SEALFit

Baseline: ROM drills. 3 rounds: run 400M, 20 wall ball, 20 dips
-  2 rds, squats subbed for wall ball

Work Capacity: For time:

• Run 800M
• 50 x Curtis P (105 #/ 75#)
• Run 400M
• 50 x BTTB (Burpee-toes to bar)
• Run 800M

-  time: 45:32

400m cooldown, rope climb practice

Notes

• Body: Feel pretty good
• Workout: Good WOD, Curtis P's were the most difficult part.  Running felt good today.

Rest Day

Traveling to AZ today.  No workout.

Notes

• Body: Tired sore legs.

FS, Run, SQ, KBSw

Evening

Contra Omnia Vincimus, from SEALFit

Baseline: ROM Drills. 21 – 15 – 9 Wall Ball, Burpee

-  Rx'd

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Front Squat
-  45#, 95#, 115#, 135#, 165#, 185#, 210# (1)

Stamina: 5 rounds: 3 x Front Squat @ 90% 3RM, 10 x Box Squat (135#), 6 x sprint start
-  165# for FS

Work Capacity (modified runs for rows): for time:

• 800m run, 100 Air Squats, 100 KB swings (60#)
• 400m run, 50 Air Squats, 50 KB Swings
• 200m run, 25 Air Squats, 25 KB swings

-   time: 30:11

Durability: 800M farmer’s carry. 100 x good mornings, 100 x 2 ct arm haulers. Active stretch or yoga

-  No time

Notes

• Body: Hams, lats and neck are sore.  Right front delt was acting up during warmups.
• Workout: Contra Omnia Vincimus means "Against everything, we win."  Lots of leg work today.

"Angie," Run, PL, PU, SU, SQ

Lunchtime

Slick, from SEALFit

Baseline: ROM drills. Bar Bell Complex 75 – 105# with burpee chaser

-  75#, 95#

Work Capacity: slick run with Angie (scaled runs down to 1/2 mile):

• 100 Pull-ups, run 1/2 mile
• 100 Push-ups, run 1/2 mile
• 100 Sit-ups, run 1/2 mile
• 100 Air Squats, run 1/2 mile

 -  time: 30:21 (7:16,  3:38,  2:56,  3:18, runs each about 4 mins)

Durability: plank hold 3 x 2 minutes (front, sides). Active Stretch or Yoga

-  Rx'd, done in evening

Notes

• Body: Sore hams, upper back and traps, and lats.  Neck a bit sore from neck bridges last night, feels like a slight pull.
• Workout: Felt pretty decent.  All PT efforts need to be faster, although I was pleased with the squats.

"CIA7"

Lunchtime

The CIA Seven, from SEALFit

Baseline:  ROM Drills.  run 1 mile.
-  Rx'd

Stamina / Work Capacity:  7 rounds for time of:

• 7 Handstand push-ups
• 7 x Thruster (135# / 95#) -- scaled to 115#
• 7 x Knees to elbows
• 7 x Deadlift (225# / 155#)
• 7 x Burpees
• 7 x KB swings (70# / 55#)
• 7 x Pull-ups

-  time: 41:20 (rds of 3:42, 4:53, 5:24, 6:41, 7:20, 6:59, 6:20)

Durability:  Sprints 12 x 100M (:15 interval).  100 x 4-count flutter kicks, 100 x leg levers.  Active stretch or yoga.
-  Core in the evening.

Gluteal work and neck bridges.

Notes

• Body: Felt good today.  Feel like I pulled something in my neck after doing the neck bridges.
• Workout: Warmup run felt good.  CIA 7 was a good tough WOD.  Simple.  Thrusters all done without putting the bar down, but they were difficult.  Most effectual component were the burpees--only 7 of them, but always jacked my heart-rate up and added some nausea.

BWPT

Evening

10 rds
10 pull ups (pull ups, chin ups, hammer grip)
xx push ups (25 push ups, 20 diamond, 20 wide)
30 core (sit ups, four-count flutterkicks)

Notes

• Body: Feel good after a pretty relaxing vacation.
• Workout: Nice and simple.  Push ups felt strong!

Beach Run

Afternoon

 Beach run, mix of hard pack and soft sand.  Easy pace, out-and-back, 2.64 miles, 26:22

Notes

• Body: Feel good for the most part.  Some strange tibia pain, a sudden pinching feeling that lasts a second or two and happens randomly during the day.
• Workout: Went pretty well.

BWPT

Late Afternoon

3 rds
25 push ups
25 reverse sit ups
2:00 plank
25 squats
10 handstand push ups

then
25 push ups
50 four-count flutterkicks
25 push ups

Notes

• Body: Feel good.
• Workout: Did this in my hotel room.  Went well and I felt strong today.

BS, WSU, SBC, RPL, RD, P, Run

Lunchtime

Mind Trap, from SEALFit

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

- 1 x 95# only

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Back Squat
-  found 3RM, 275#

Stamina: Chipper: 15 x BS @ 90% 3RM, 60 x weighted step ups (2 x 35# DB), 800M Buddy Carry
-  225# for BS, 85# sandbag carry for buddy carry

Evening 

Work Capacity: AMRAP20 minutes

• 4 x Muscle Up (subbed 3 ring pull ups and 3 ring dips per 1 muscle up)
• 8 x Hand Stand Push-ups
• 12 x Pistols (6 ea leg)

-  5 rds 

Durability: 1.5 mile timed run. 100 x arm haulers, 100 x oblique crunches (50 ea side). Active Stretch or Yoga

-  2.8 mile run at Park Lake, 24:09.  100 x oblique crunches

Notes

• Body: Felt well rested and ready to train
• Workout: Squats went very well, and I tied a PR from last year on my 3RM.  Had to break up workout due to time constraints, so I finished the workout in the evening.  Running felt strong and smooth, although there was a hint of tibia irritation later.