PST, Swim + ART

9/18 Morning/Afternoon

Official PST (#6--14-day PST)

500 yd CSS (without goggles) -- 8:49

push ups, strict -- 69

sit ups, strict -- 90
pull ups, strict -- 16
1.5 mile run (around the block, not the track) -- 10:06

Last time:

500 yd CSS -- 8:10
push ups -- 98
sit ups -- 97
pull ups -- 20
1.5 mile run -- 10:08

then

500yd CSS, easy

250yd CSS, easy

Evening

ART for shoulder and plantar fasciitis

Ice

Notes

• Body: Felt pretty decent today.  Left knee a little clunky in the water, but firmed up later.  Shoulder mostly behaved.  Some PF irritation later in the day after the hard concrete run.
• Workout: Overall went well.  14-day PST focuses on proper technique, as that is all that matters once I arrive at Basic Training.
• Run: 1.5 miles today, went decently.

Walk, Prehab, Rest

9/17 Afternoon

Walk, 4 miles.

Evening
stretch, rotator cuff strengthening

Notes

• Body: Shoulder somewhat bothered.  Doing many pectoral stretches and rotator cuff exercises, as well as lower trap contractions.

Rest Day, Prehab

9/16 Rest Day

Stretch, roll out, heat on shoulder.

Notes

• Body: Decent except for shoulder.  I take my final PST on Tuesday, after which I will not be doing push ups and pull ups until I arrive at Basic Training.  Gonna rest up.

Bodyweight, SQ, Core, Prehab

9/15 Afternoon

25x v-up abs
12x squats
25x frog leg abs
12x squats
25x 2-count scissors
12x squats
25x straight-up leg lifts
12x squats

3 rounds
20x squats
20x bent-over rows, 2x 25# DB
20x Romanian deadlift, 2x 25# DB
20x opp hand to foot abs

Roll out, stretch

Notes

• Body: Calfs/soleus are sore, especially in my right leg.  Kind of surprising, not sure what from.  Best guess is that it's from single-leg jumping at physical therapy the other day.  Right shoulder some irritation at night.  Continue to roll/ice/heat/stretch that.
• Workout: Basically got the blood flowing.  Focused on squat technique, since I haven't been able to do them really without bothering my left knee.  Today went well though!  Core components were sometimes challenging to get through unbroken.

Boots + BBS, BS, Shoulder Work, PL, PU, Core

9/14 Lunchtime

Break-in boots.  Walked 75 mins in wet boots.

Afternoon

Elliptical warm-up

Back box squat, 5 x 5
95#, 95#, 115#, 135#, 145#

back squat, 3 x 5
135#, 135#, 135#

lightweight shoulder work--lateral, forward, overhead, 2.5#

deadhang pull ups
10, 6

single-arm DB press, 4 x 6 @ 40#

25x push ups
4 x 30sec sit ups, 30sec rest--25, 25, 25, 25
2 x 75 four-count flutterkicks

Notes

• Body: Very large blister on back of my left heel from the boots.  About 1.5-2 inches in length.  Later that night, right shoulder was irritated--I cannot pinpoint the pain, sometimes I feel it in my trap area, sometimes near my pec/shoulder.  Odd.  Need to rest/ice/stretch it more.
• Workout: Everything felt good as I was doing the work out.  

PT, Prehab

9/13 Afternoon

Physical therapy, 3.5 hours
The usual recipe--glute med, vmo, single leg work, core, hammys, stretch, roll, ice
Also some foot rolling

Stretching, rolling

Notes

• Body: Seems like some minor right tib irritation.
• Workout: Went well.  Also did single-leg jumping over some low hurdles, we'll see how my body responds to that.

Run, Swim + Scapula/External Rotation, Glutes, DL

9/12 Afternoon

run-swim-run @ Birchwood Lake
1x 0.83 mile loop around the lake
2x 15 min CSS w/fins, w/5 min tread in between
2x loops around the lake
(1500 yds total, ~2.5 miles total)

Evening
warm-up
Scapula/external rotation work

• wall slides
• scarecrows
• shoulder external rotation
• face pulls
• wide-grip row, focus on mid back

Glute activation--donkey kicks, bridges, lunges

Deadlift

5 x 5 @ 135#

Notes

• Body: Feel pretty decent today.  Continue to roll/stretch/ice
• Workout: Went well.  Fun to do a run-swim-run wit a couple buddies.  Deads felt awkward, gotta get back into them, paying attention to form.
• Swim: Good.  Somewhat strenuous on fronts of shins/ankles.
• Run: Good.  Overshot my weekly goal of 16 miles by 1.5 miles, so my total for the week is 17.5 miles and felt pretty good.

BBS, PL, PT, Prehab

9/11 Afternoon

back box squat, 6 x 5
95#, 95#, 115#, 135#, 135#, 135#

deadhang pull ups
10, 9,...1
9, 8,...1
(100 total)

physical therapy on my own

• lateral band walks, low
• lateral band walks, high
• monster walks
• standing external rotation
• single-leg bridge w/hamstring curl on stability ball
• single-leg dips
• wall pushes
• Romanian deadlift, single-leg
• foam roll ITB, quads
• straight leg raises
• 4 different clamshell exercises
• lateral raises
• stretching

practice pistol squats

foot strengthening

ice knee, foot, shoulder

Notes

• Body: Feel decent today.  No knee issue despite 6.5 miles running yesterday, which is good.  PF still a little bothersome, still a swollen node near my heel.  Some minor front deltoid irritation in right arm during pull ups, so I'm still having issues there.  Haven't been doing push ups for fear of hurting that more.
• Workout: Pretty decent.  Squats seem to be getting better for my knee.  Pistols bothered it.  Pull ups feel decent.

Swim + Run, Prehab

9/10 Morning

Swim (long course lake)
30 minutes continuous, CSS
~1200-1400 meters

Late Afternoon
run, in grass/fields
1.5 mile warm-up
3.16 mile run, 27:19
1.85 mile easy, cool-down
(6.5 miles total)

Evening
Roll-out quads, IT band, calves, glutes, chest
Ice all day
stretch
foot work
rotator cuff work

Notes

• Body: Overall decent.  Some knee aches later on during the 3-mile run.
• Swim: Good, cruised it with a couple of buddies at a nearby lake.  
• Run: Decent.  Pacing was slower than I was shooting for, but not terrible.  Biggest mileage day I've had in months.  15 miles on the week so far, supposed to do 1 more.

Rest Day, Party

9/9 Rest Day

Today there was a big surprise going-away party for me.  I couldn't believe it!  My girlfriend had been planning it since April, and my family and friends all came out for it.  I am truly blessed.

rolling out
stretching
icing

Notes

• Body: Decent overall.  Some PF irritation from the party, continue to ice that.

Shoulders, Run, Prehab

9/8 Lunchtime

Warm-up, elliptical

shoulder work

• single-arm DB press, 5 x 6 @ 40#
• L-lateral raises
• rear delts

3 mile run, easy, in grass

Afternoon
rolling out quads, stretching.

Notes

• Body: Seems as if swollen lump in foot continues to improve.  Left knee some tightness during the run.  No shoulder issues.
• Workout: Fine.
• Run: Decent enough, some discomfort.  8.5 miles thus far.

PT + Scapula/Ext Rotation, Prehab

9/7 Afternoon

Physical therapy, 3 hours--single leg work, glute med, VMO, stability, core, etc

Evening
Scapula/external rotator work

• wall slides
• scarecrows
• face pulls
• DB external rotation

Glute activation work--bridges, donkey kicks, hip thrusts, reverse hypers

Rolling, stretching

Notes

• Body: right front deltoid a bit aggravated today.  Knee ok.  PF ok.
• Workout: Some basic strength work today. 

SQ, BBS, Core + DEP Mtg, BW, Run

9/6 Lunchtime

Warm-up, 0.75 mile on elliptical

Wall squats w/ball betrween knees
Side lying leg adduction
Hip adductor machine

Back box squats, 5 x 5
95#, 115#, 135#, 135#, 135#

3 rds
20x weighted sit ups, 25#
60/60sec side plank
20x Russian twists, 25#

Afternoon
DEP meeting
Basic PT, run 1.25 miles, stretches

2 mile run, 19:00
stretch
1 mile run, 8:37
1/2 mile cool down

Notes

• Body: Knee seemed to behave on squats, as long as I focus on keeping the shin vertical.  During air squats at DEP meeting, however, knee felt clunky during the faster paced squats.  Knee not bad during running, just some discomfort/tightness.  Right front deltoid felt strained during push ups, need to ice it.
• Workout: Decently well today.  Nice to do some squats.
• Run: 5.5 total miles today, including elliptical.  Not too bad.

Swim + Run, Prehab

9/5 Afternoon

Swim (yds)
500 wu CSS
-  time: 10:31
100 turtleback flutterkicks
1600 CSS w/fins
-  time: 28:34
100 turtleback w/fins
100 dolphin kick w/fins
100 BR
100 cooldown
(2600 yds total)

Evening
Warm-up, glute work
3 miles on elliptical

Notes

• Body: PF feels ok, still swollen but it is diminishing.
• Swim: Felt pretty good.  Usual knee discomfort but it was ok.
• Run: Another 3 miles on elliptical, that rounds out the week at 13.5 miles (5.5 running, 8 on elliptical).

PT + SQ, BBS, SLDL, Brp, PL, Prehab

9/4 Afternoon

Physical therapy--single leg work, glute med, VMO, stability, core, etc
Evening
Squat work
1/2 squats, 3 x 10 @ 45#
box squats, air, 3 x 10
Romanian deadlifts, 3 x 10 @ 55#

10 rds
5x burpees
5x deadhang pull ups
-  time: 8:26

rotator cuff band work
lightweight shoulder work, 1#
foot work
rolling/stretching

Notes

• Body: Knee feels ok when I squat with toes pointed forward. 
• Workout: Went pretty good.  Nice to do metcon.  Focused on form, however, instead of intensity.

Run, DBP, KBSw, WSU, Prehab

9/2 Afternoon

Arc trainer (type of elliptical trainer), 48 minutes

Single-arm DB press (left arm), 3 x 5 @ 45#
Single-arm DB extended arm hold (left arm), 3 x 60sec

5 rds
15x KB swings, 35#
15x weighted sit ups, 35#

stretching quads, hams, calfs

Rotator cuff work
rolling out quads, IT band

Notes

• Body: Managing the aches and pains.
• Workout: KB swings have bothered my knees the last time I did them, but today there were no issues.  Focused on keeping the shins vertical.
• Run: Elliptical work this week since my 5.5 miler on the treadmill the other day really irritated my pains (PF and knee mostly).  Count today as 5 miles, week is up to 10.5 so far.

Rest Day, Prehab

9/1 Rest Day

No workout.  Lots of icing, stretching, rolling.

Notes

• Body: Feeling a little better.  Mentally beginning to accept things.

PT, Prehab

8/31 Evening

Physical therapy--single leg work, glute med, VMO, stability, core, etc

Ice, stretch, roll

Notes

• Body: Feeling slightly better today, but mentally frustrated.  Feel as if I should be further along than I am.
• Workout: Replaced many of the lunge/squat motions from phys. therapy with less demanding ones for the time being.

Run, Prehab

8/30 Evening

On treadmill
1 mile easy run
4 mile run, 35:20
0.5 mile cool-down
(5.5 miles total)

Ice, stretch

Notes

• Body: Left knee didn't seem to find a groove during the run, which was frustrating with some discomfort.  Afterwards, right foot PF very irritated, frustrating as well.
• Run: Got the miles in today.
• Mental: frustrated, angry.

Rest Day, Prehab

8/29

Shoulder/rotator cuff prehab w/elastic bands, morning and night
anterior tib w/elastic band
air squats
lunges
foot strengthening
stretching

Notes

• Body: Knee felt decent today.  Right shoulder, between the shoulder, upper chest and trap, some discomfort.  No pain during rotator cuff band work.  Left knee seems tight during squatting moves, and seems as if left glute is not doing its fair share of work.  Unsure of how to re-train that effectively.

Core, Prehab + PT

8/28 Lunchtime

Core work
50x GHD sit ups
50x weighted GHD extensions, 25#

2 x 75 four-count flutterkicks

3 rds
20x weighted sit ups, 20#
50sec side plank, each side
20x supermans
20x Russian twists, 20#

Foot work--elevated heel drops, toe taps, short foot

Evening
Physical therapy--single leg work, glute med, VMO, stability, core, etc

rotator cuff work w/elastic band

Notes

• Body: Right shoulder some minor pain today in front of shoulder/collar bone area.  I think it was overworked yesterday, especially with the Y T W exercises in which I used 8#, and now I am thinking that was too much weight for those movements.  Perhaps rotator cuff weakness.  The swimming is what pushed it over the edge.  Knee feeling decent today though.
• Workout: Core work, went well.  PT went well. 

Run, Leg Work, Press, Prehab + Swim

8/27 Lunchtime

5 minute elliptical warm-up
stretch

on treadmill
2 mile run, easy, 20:00

Leg extension, single leg press

shoulder press, 5 x 5
95#, 105#, 105#, 105# (4), 95#

Prehab
Y, T, W exercises

Evening
Swim (yds)

500 wu FR
1000 CSS w/fins, easy to moderate
-  time: 18:10
250 BR
250 FR
400 CSS, easy
100 cool down
(2500 yds total)

Notes

• Body: Knee felt pretty decent this morning.  At the gym it started to tighten up a bit.  Some right shoulder pain during swim freestyle sets. 
• Workout: Rebuilding and prehab.
• Run: Cruised a 2 miler.  Hit my goal of 14 miles for the week, no big issues.
• Swim: Upped the distance today.  Knee actually started to feel good and smooth during the swim.

BS, FS, Run, PU, Prehab

8/26 Afternoon

Created an 84# sand bag out of an old truck tire inner tube.

back squats, 5 x 5
95#, 115#, 135#, 135#, 135#

front squats, 1 x 5 @ 95#

@ track
8 rds
400m run
20x push ups
-  time: 22:38
-  400m times were: 2:31,  2:21,  2:10,  2:05,  1:55,  1:51,  1:47,  1:43 (6:52/mile pace)

Evening
Foot work, foam roll

Notes

• Body: Left knee feeling a bit off.  Front squats caused a sharp pain in medial part of knee, so I stopped those.  I'm thinking that my VMO is being asked to do to much, need to recruit more glutes, and front squats put more stress on the knees anyway.  Running felt ok for the knee.  Right anterior shin muscles have been a little flared up during runs, so I roll those out and do additional strength work there.
• Workout: Trying to get squatting back into my routine, though I have to be careful with them.  Back squats feel fine, trying to relearn the movement, left leg feels somewhat out of sequence so I need to concentrate on posterior chain activation there.  Track work out was good.
• Run: 2 miles today brings the week to 12.

Rest Day

8/25 Rest Day

Stretching, rolling out.

Notes

• Body: Feel pretty decent.  Left knee a bit tight when I woke up.

BW, BS, Run

8/24 Lunchtime

Warm-up/stretch

3 rds
5x pull ups, 10x dips, 10x squats, 10x GHD raises, 10x GHD sit ups, 10x push ups

back squats, 5 x 5
95#, 115#, 135#, 135#, 135#

on treadmill
3 x 1 mile with stretch break in between
9:30, 8:30, 9:00

Stretch

Evening
Warm-up

2 mile run, easy

Notes

• Body: Feel decent enough.  Left knee was bothered this morning, but loosened up.
• Workout: Reintroducing some squats, carefully.  Trying to retrain the posterior chain, since most of my physical therapy work is glute med or VMO, and I feel as if my glute activation is lessening.
• Run: 5 miles today, up to 10 on the week.  Runs not bad.

Yoga

8/23 Evening

Yoga, 90 mins
-  Fast paced, very warm, vinyasa flow.

Notes

• Body: Left knee a little irritated this morning. 
• Workout: Good yoga session in a classroom today.  Lots of core work involved.  Challenging.

HSPU, SSQ, P, Core, Prehab

8/22 Evening

5 minute stationary bike

5 rds
5x handstand push ups
20x split squats w/25# DBs (10 each leg)

Standing DB press, 4 x 6
35#, 40#, 45#, 45#

Single leg bridge
Side plank
Single leg raise focus on VMO
Glute work, glute med work
Balance work
VMO work
Variety of squats

Notes

• Body: Left knee was definitely feeling weak this morning.  Got better in the late morning/afternoon though.  Need to be safer with my runs.
• Workout: Good.

Prehab, Run

8/21 Evening

@ the park
Run, 5 miles, 44:30.  Mostly grass, some trail.

Foot strengthening, VMO work

Notes

• Body: Tibia mostly behaved.  Could feel left knee instability during the irregular trail/grass running.  Felt as if glute was not firing correctly.  Got sloppy aroung mile 4, should have stopped the run there.  Spent most of the day on my feet at the test site, which added to fatigue.
• Run: Not too bad a run.  5 miles so far on the week, goal is 14 total.  Gotta check the ego, break up my runs more.  Goal is to safely increase mileage, not just increase mileage.

RRPU, Thr, LL, RDL, DPU, SQ

8/20 Afternoon

10-9-...2-1 renegade row push ups, 15# DBs
5x thrusters, 15# DBs
20x leg levers
-  time: 18:05

3 x 10 tricep kickbacks
4 x 10 romanian deadlifts, 60#
3 x 10 diamond push ups
3 x 10 squats

Notes

• Body: Feel pretty good, pumped up.  Still trying to manage the plantar fasciitis, seems to be ok today.  Probably start running tomorrow, hoping right tibia behaves.
• Workout: Nice to do something with intensity.

Rest Day

8/19
Traveling.  No workout.

Notes

• Body: Right tib a little irritated.

Run, SQ, PU, SU

8/18 Afternoon

@ track
4 rds
Run 400m
10x squats
20x push ups
30x sit ups
- time: 16:16 (runs in 1:40-1:49 range)

800m cool down

Notes

• Body: Right foot continue to stretch/roll/massage it.  Right tib was irritated during the run.  Squats continue to feel weird for left knee.
• Workout: Good stuff overall.
• Run: 1.5 miles today brings the weekly total to 12.5.

PT, Prehab

8/17 Afternoon

Physical Therapy, 3+ hours

• single leg work--lunges, single leg squats, balance
• vmo work
• glute med--lateral band walks, monster walks, and others
• stretching
• core
• plantar fasciitis rolling

Foot strengthening

Notes

• Body: Plantar fasciitis pretty irritated.  Concrete running yesterday definitely contributed.

PST, NSWWOD

8/16 Morning/Afternoon

Official PST (#5)
500 yd CSS -- 8:10
push ups -- 98
sit ups -- 97
pull ups -- 20
1.5 mile run -- 10:08

Last time:

500 yd CSS -- 8:33
push ups -- 95
sit ups -- 93
pull ups -- 20
1.5 mile run (around the block, not the track) -- 10:52
4CFK, max in 3 mins
pull ups, max in 3 mins

2 mile run (to intersection by the pier and back)

push ups, max in 3 mins
4CFK, max in 3 mins
pull ups, max in 3 mins

tread work
250 yd cool-down swim

Notes

• Body: Felt pretty good during everything.  Plantar fasciitis has been bothering me, and continues to bother me after the work out today; probably due to the hilly concrete running today.
• Workout: Good stuff.  Swim is 1 second off my PR.  Run time is improving again.

Prehab

8/15 No workout

Lots of stretching, rolling and prehab today.  PST tomorrow.

Notes

• Body: Plantar fasciitis is irritated.  Continue to work that.

Run, LPL, Prehab + PT

8/14 Lunchtime

Warm-up/stretch/roll-out hip capsule

2.5 mile run, easy, on treadmill

3 x 5 L-pull ups/L-chin ups

Stretching/foot work

Evening
Physical Therapy, 2.5 hours

Notes

• Body: Hams are pretty sore, as are shoulders and chest.
• Run: Legs felt tired still from the other day, so I limited run to 2.5 miles.  So far 7 miles on the week.

P, BS, HSPU, RD, PU, Core, Prehab + Swim

8/13 Lunchtime

Press, 5 x 5
95#, 105#, 115#, 115# (4), 115#

5x back squats at each one of the weights above in between press sets

21-15-9

• Handstand push ups (15/12/9 instead)
• Ring dips
• Push ups

3 rds

• 30x weighted sit ups, 25#
• 45sec/45sec side bridge
• 30x Russian twist, 25#
• 15x KB Romanian deadlift, 60#

Stretching

Evening
Swim (yds)

500 wu FR
100 wu BR
100 turtleback flutterkicks
200 CSS easy
6 x 50 CSS w/45sec rest
-  times: 0:49,  0:48,  0:46,  0:48,  0:46,  0:47
600 CSS w/fins, easy
-  time: 11:15
200 cool down
(2000 yds total)

Notes

• Body: Right foot plantar fasciitis feels aggravated today.  Continue to ice/stretch/roll it and do foot work.  Left knee feels ok.  Chest sore.
• Workout: Good.  Shoulder strength is re-developing since I scaled back the work when my right tricep/elbow area was experiencing pain.  It has been feeling decent recently, but will make snapping noises in during some press sets.
• Swim: Felt decent.  I am starting to be able to kick with force again without aggravating my knee.  Healing is such a process.  The pool in Parsippany was closed, had to drive to another gym which was aggravating.

Run, PU, Prehab

8/12 Afternoon

@ high school sports fields
4.5 miles, varying terrain, mostly grass, 41:44

6 x 30 push ups

Stretch, foot roll, foot strength

Notes

• Body: Feel good.  Right foot plantar fasciitis feels aggravated from the wedding last night--lots of dancing, jumping around in unsupportive dress shoes.
• Run: Very good run.  I enjoyed running in the grass near the woods, very liberating.  4.5 miles today, goal for the week is 12.25-12.5.

Rest Day

8/11 No workout.  Wedding today.

Notes

• Body: Left leg/knee feels better today.

PT

8/10 Morning

Physical Therapy

Notes

• Body: Pretty wiped from PT.  Left knee is very tired now.

Run, Prehab + RC

8/9 Lunchtime

On treadmill
3.5 miles, 31:50

Prehab

Evening

Rock climbed ~2 hours.  5.8 - 5.10's

Notes

• Body: Feel pretty good.  Knee tight for the first mile, then loosened up a bit.
• Rock Climb: Very good night tonight, surprised at what I am still able to do despite not having climbed consistently since March.
• Run: Getting better.  11 miles total for this week.  Goal is for 12-12.5 next week.

DL, KBSw, PL, SU, FC

8/8 Afternoon

Warmup/stretch

Deadlift
5 x 5 @ 175#

5 rds
15x KB swings, 50#
10x deadhang pull ups
30x sit ups
100m farmer carry, 45#

Shoulder prehab--T, Y, W exercises
Side planks
Foam roll

Notes

• Body: Feel pretty good today.  KBSw was funky for my left knee.
• Workout: Deads went well.  Nice and easy, focusing on technique.  Metcon was all unbroken, though with medium intensity.

Brp, MC, DB, LL, Prehab + PT

8/7 Lunchtime

SOFCWOD, from SEALFIT

Warmup, stretch

Run 800m

Then 10 rounds of the following…
10x Burpee---> 5x burpee
10x 4-count mountain climbers
10x Dive bomber push ups
10x leg levers

Then after your are done with the 10 rounds, run another 800m

Rotator cuff work

Evening

Physical Therapy, ~2.75 hours

Notes

• Body: Knee a little tight when I woke up.   Lats a little sore.  Feel pretty good.  Tried to get the body warmed up and stretched prior to the work out, still had some knee tightness during the work out but it faded quickly afterwards.
• Workout: Good workout, it was nice to do something with some intensity.  Dive bombers are very challenging, they work the shoulders heavily.

Run, P + Swim, Prehab

8/6 Lunchtime

Warmup, stretch

On treadmill
Run 3.5 miles
-  2 miles in 19:00, 0.5 easy, 0.5 @ 8:15 pace, 0.5 easy

Press
2 x 8 @ 95#
3 x 5 @ 115#

Evening
Swim (yds)
500 wu FR
100 turtleback flutterkicks
300 CSS
4 x 50 CSS w/45sec rest
-  times: 0:50,  0:48,  0:49,  0:50
600 CSS w/fins, easy
2 x 100 hypoxic swim, 7 strokes/breath
100 cooldown
(2000 yds total)

Foot strengthening

Notes

• Body: Felt good in the morning.  Knee was a little tight early in the run, but felt ok later.  Right tib some minor irritation during run.  Right tricep/elbow behaved during presses.
• Workout: Presses went well.  Good form.  Weight will come back.
• Run: Went pretty well.  Felt smooth for the most part.  When my left knee gets tight, it seems to throw off my glute activation in that leg, maybe some sort of compensation occurring.  3.5 today, 7.5 thus far on the week.
• Swim: For the most part this was good.  CSS kick was bothering my left knee, some minor pain.  Probably too much stress on it for the day bc of the run earlier.  Flutterkicks and finning were fine, however.

Rest Day

No workout.

Notes

• Body: Right tib a little bothered.  Knee ok.

Run

8/4 Afternoon

Warm-up/stretch

@ track
2 x 800m easy/moderate (in Inov-8's)
1.5 miles moderate (in Asics 2150)

Notes

• Body: Feel decent.  Running in Inov-8's feels so much better technique-wise, but bothered my right tib somewhat.
• Run: Another 2.5 miles today brings the week to 4 so far.

PT, Run, WPL, Prehab, Core

8/3 Afternoon

Physical therapy ~2.5 hours

Run, 3 x 800m moderate

Weighted pull ups (25# vest)
10-8-6-4-2-4-6-8-10
(58 total)

Foot work, core work

Notes

• Body: Decent enough. Running felt a little off.
• Run: 1.5 miles today

Run, PU

8/1 Evening

On treadmill
3.25 miles, 30 mins

push ups
2 x 50
2 x 25

Notes

• Body: Left knee a bit tired today from the PT last night.  Traps/neck still sore.  Orthotics blistered my feet during the run.
• Workout: Good.
• Run: 3.25 miles brings the week to 9.75 miles on the week.  We'll see how next week goes, maybe do 11 miles.

PT, Prehab

7/31 Evening

Physical Therapy

1. 5 min elliptical
2. calf stretch
3. hamstring stretch
4. leg press on stability discs
5. planks on med balls
6. Wall presses, one leg lifted, on ball of other foot
7. lateral walks with bands and medicine ball
8. straight leg lateral walks with bands
9. side shuffle and pause
10. monster walks
11. standing clamshell with bands
12. single leg deadlift, arms out front, push back thru heel
13. foam roll
14. bridge w/hamstring curl
15. single leg squat on bench
16. short arc quads
17. single leg balance on stability disc
18. front leg raises, 2#
19. side leg raises, 2#
20. clamshells, 2#
21. elevated clamshells, 2#
22. massage/stretch
23. ice

Notes

• Body: Sore traps and neck.  Knee ok.
• Workout: Here's an idea of a typical physical therapy session for me.  It is hard work and I get a good workout out of it.  Today this took 2 hours and 45 minutes to finish.

Swim, GM, P, SS, Shoulder Work, FC, Prehab, Core

7/30 Late afternoon

Swim (yds)
500 wu FR
100 turtleback flutterkicks
200 wu CSS
6 x 50 CSS w/45sec rest
-  times:  0:49,  0:49,  0:48,  0:48,  0:47,  0:48
400 CSS w/fins
-  time: 6:45
200 finning
100 cooldown
(1800 yds total)

Evening

4 rds
8x good mornings, 95#
8x shoulder press, 95#

Split squats, 3 x 10 each leg
DB lateral raises
rear delts
upright rows
farmer carry: 3 x 60sec (in place) while performing 12 shrugs, 65#

Foot strengthening for plantar fasciitis--towel scrunches, toe taps, heel drop downs, calf raises on step
Glute med work--side lying leg raises, clams, elevated clams (all w/6#)
3 x 60sec plank

Notes

• Body: Felt pretty good today.  Right foot PF still a little bothered by the beach this weekend.  Left knee getting better.  Right tricep "snapping" noise on some press reps, but minimal.  Focused on keeping shoulders back and initiating movement from shoulders.
• Workout: Good stuff.  Strength/prehab focus.
• Swim: Pretty good.  Continue to "hold back" on the kicks, but left knee is feeling improved.

Run, Prehab

7/29 Lunchtime

@ track
Run, 30 mins
14 mins, 4 minute stretch break, 16 mins.
-  3.25 miles total (~9:15 pace)

Stretching, foot work

Notes

• Body: Run felt pretty good.  Stopped at the 14 minute mark to do some stretching of things that felt tight.  Overall pretty good.  Shoe inserts caused small blisters on my arches.  Some tightness in knee afterward.
  
• Run: Good as can be expected.  No real issues.  6.5 miles on the week thus far.

PU, Walk

7/28 Lunchtime

4 x 25 push ups
Walking on beach/boardwalk

Notes

• Body: Left leg a bit tired from PT yesterday.

PT

7/27 Afternoon

Physical therapy

Notes

• Body: Knee feels fine today. 
• Workout: Challenging day at PT.

Run

Evening

@ track
Run, 6 x 5:30 on, 0:30 off.
3.25 miles total

Notes

• Body: Felt good and smooth during the run.  Knee tightened up by the time I got home.
• Run: Starting off with a good run.

PT, Prehab

7/25 Evening

Phys therapy

P, CPU, JIP, Brp, PL, PP, WSU, SQ, Core, Prehab

7/24 Evening

Insight, from SEALFIT

Baseline: Run 400m, then ROM drills. Then work up to 75% of your 1 RM strict press.
-  stationary bike 5 min, elliptical 400m.  ROM.  Presses.

Strength: 1-1-1 strict press. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1+ reps @ 95% 1 RM (last set is a burn out set).
-  95# x 1, 115# x 1, 125# x 3

Stamina: 5 Rounds, not timed: 7x strict press @ 80% 1 RM, 14x clapping push ups, 25m broad jump-->21x jump in place.
-  85# for presses.

Work Capacity: Complete 5-->4 rounds for time of the following…

10x burpee--->                        5x burpee

20x pull ups--->                      10x pull up
30x push press (75#/55#)---> 15x push press
40x sit up--->                          20x weighted sit up, 25#
50x air squat--->                     10x squat
-  time: 12:58

Durability: 4 mile timed run. 100x flutter kicks, 100x leg levers. 5 minutes box breathing and Warrior Yoga Hip Mobility Drill.
-  Glute med (side lying raises, clams, elevated clams, side walks with bands), balance, stretching.  100x 4CFK, 100x leg levers.  3 x 20 supermans, 3 x 30 4C neck rotations.  5 minute box breathing

Toe taps
hamstrings--hamstring raises, single leg bridge
VMO contracting, split squat 3 x 10

Notes

• Body: Felt good during the day for the most part.  Stationary bike made my knee clunky right away, which seemed odd.  I guess that motion was getting my knee out of sync for some reason.  Knee felt tight the remainder of the work out, but improved during the Durability section.  Iced later.
• Workout: Good to do a workout with some intensity today, even though the entire work out was scaled considerably.  For presses I focused on good technique, keeping shoulders back and down.  Pull ups felt good.  Push presses a bit awkward.

Swim, Prehab

7/23 Evening

Swim (yds)
500 wu FR
200 wu CSS
4 x 100 CSS w/90sec rest
-  times:  1:43,  1:43,  1:42,  1:43
3 x 200 CSS w/fins, easy-moderate
-  times: 3:18,  3:24,  3:25
2 x 100 FR hypoxic, 7 strokes
100 cool-down
(2000 yds total)

Foot strengthening--contractions and toe taps

Notes

• Body: Feel pretty good today.  Knee less bothered by the finning today, but still mildly bothered.
• Swim: Went well.

Swim

7/22 Afternoon

Swimming, body surfing in Ocean City, MD.

Notes

• Body: Good.
• Swim: Fun times battling with the surf.

PU

7/21 Evening

3 rds
30x push ups
15x diamond push ups
15x wide push ups

20x weighted push ups

Notes

• Body: Feel pretty good today.  No tricep/elbow issues.
• Workout: Good.

JR, P, Run, Prehab, Core, GM

7/20 Afternoon

jump rope 10 minutes

Press, 3 x 5
115#, 115# (4 + 1 push press), 115# (3 + 2 push press)
2 x 10 @ 75#

hamstring activation

on treadmill
5 rds
run 4:30, walk 1:30
~3 miles total, 2.5 miles running

2 x 50 4CFK, arms to the side
2 x 50 leg levers
2 x 50 4C neck rotations

Glute med, adductors/abductors

3 x 15 good mornings, 45#

Notes

• Body: Pretty good today.  Elbow felt fine during presses, but made snapping noises which is fine.  During the run, left knee felt some discomfort but not tight.  
• Workout: Good today.
• Run: 2.5 miles today, about 6.5 total for the week.

Rest Day

7/19 No workout.

Notes

• Body: Feel good.

PT

7/18 Afternoon

Physical therapy and travel.

Notes

• Body: feel pretty good.

PST, NSWWOD

7/17 Lunchtime

Official PST (#4)

500 yd CSS -- 8:33
push ups -- 95
sit ups -- 93
pull ups -- 20
1.5 mile run (around the block, not the track) -- 10:52

Last time:

500 yd CSS -- 8:33
push ups -- 103
sit ups -- 94
pull ups -- 19
1.5 mile run -- 10:47

2 rds
12x chin ups
12x dips

2 rds
10x pull ups
10x clapping push ups

30x 4C mountain climbers
30x atomic sit ups

Swim (yds)
-Combo CSS/FR/BR strokes intermixed with supermans, neck rotations and arm haulers
-Underwater practice, bobs

Notes

• Body: Felt pretty decent this morning.  After the PST my left knee started clicking and feeling slightly inflammed.  Right tibia dull irritation later on.  Plantar fasciitis is behaving nicely, I believe the night splint helps a good amount.
  
• Workout: PST scores were par, but running will improve as I continue to get back into that.  Overall a good work out.

PT, Rest Day

7/16 Afternoon

Physical Therapy
-  stretching, quad work, glute med work w/resistance bands, single leg balance, bridges, etc

Evening
Stretch and rolled out hip capsule
foot strengthening

Notes

• Body: Felt pretty good in the morning.  Knee a bit tired after PT.  Very faint ache in shins.

Run, Walk, PL, Prehab

7/15 Afternoon

Good warm up

@ track
5 rds
run 3:30, walk 2:30
-  3 miles total (about 2-2.25 of it was running 7:40-7:50 pace, remainder was walking)

Pull up pyramind
2-4-6-8-10-8-6-4-2

Stretching, rolling out

Notes

• Body: Feel pretty good today.  Knee barely tight during the run.
• Workout: Pull ups good.
• Run: First run of the new week.  Went well, but not perfect yet.  Again, activating my hamstrings and stretching my quads seemed to help out.  Pace was fast, which I didn't realize at first, but felt natural.

Prehab, Rest Day

7/14 Rest Day

Day at the beach to support my girlfriend in the Warrior Challenge.

Foot strengthening
-  towel scrunches, toe taps, elevated heel drops

Notes

• Body: Knee a little tight in the morning but loosened up later.  Sore lats, abs.

ART + Prehab, Run, SQ, PU, TTB, Core

7/13 Morning

ART session w/Chris
-  worked on right tricep/shoulder/scapula
-  worked on left hamstring/hip capsule
-  Seemed effective

Lunchtime

Thorough warm-up
-  Jumps, single leg hops, hamstring activation, quad stretch

On treadmill
5 rds of
Run 2:30, walk 3:30
-  Covered 2.25 miles total (about 1.25 during run portions, 10:00 min/mile)

5 rds
5x squats
20x push ups
25x toes to bar (then 20x, 15x, 10x, 5x in subsequent rounds)

3 x 60sec sit ups
-  49, 44, 41

2 x 50 4CFK
2 x 15 GHD extensions

Notes

• Body: Been very frustrated with the way my knee behaved the last time I ran.  Today was different, and I believe Dr. Chris helped shed some new light on what has been going on with the knee.  The hamstrings are actually the primary stabilizer of the knee, but phys. therapy has not been doing any hamstring work.  By stretching the quad and activating the hammys prior to my run, it went much more smoothly.
• Workout: Went well.  I think I did too much quad stretching before the run, and it started to hurt slightly during the squats.
• Run: Felt pretty good during this, which is encouraging.  ~1.25 miles run today, a total of 3 on the week.

Prehab

7/12 Lunchtime

Rehab/Prehab

Foot work--stretch, towel crunches, toe taps, heel drop down
Glute med--standing glute med activation with band, side lying leg raises, clams/elevated clams w/band
Shoulder--Y, T, W exercises w/7#

Notes

• Body: Knee a little funky from the swimming yesterday.

PT, Swim, Prehab

7/11 Afternoon

Phys. Therapy
VMO, glute med work with bands/bodyweight, leg press, plank/core work, balance work, massage

Swim (yds)

300 wu FR
300 CSS easy
8 x 50 CSS w/75sec rest
-  times: 0:48,  0:48,  0:47,  0:48,  0:47,  0:47,  0:48,  0:49
4 x 100 CSS w/fins
-  times: 1:45,  1:42,  1:38,  1:41
100 cooldown FR
100 cooldown jog
(1600 yds total)

Foot/calf stretches

Notes

• Body: Left knee was tight when I woke up, loosened up later on.  Felt fine during PT, albeit tired by the end.  Plantar fasciitis ok, still there.
• Swim: Went decent.  Trying to relax and kick normal without compensating, but I'm finding it difficult.  Some knee stress during finning.
• Misc: I received my night brace for my foot with plantar fasciitis, so I will try sleeping with that on.  It keeps the foot flexed during the night so that the fascia doesn't shorten overnight.

Run, Walk, FK, Prehab

7/10 Evening

Warm-up (walk, hops, stretch)

Run
5 rds
1:30 run
4:30 walk

100x 4CFK

Foot strengthening

Notes

• Body: Knee became tight/inflammed early on, during the warm-up walk.  Perhaps it was irritated from standing for hours during morning testing.  After the run, knee would click and pop easily.  Very frustrated, as I have rested and done physical therapy for a total of 9 weeks, yet after all that time the running caused the exact same effect.  Other things to note--weak shin muscles, poor cardio strength at the moment.  Plantar fasciitis not too bad, but noticed it.
  
• Workout: Light run, easing into it.

Beach Run

7/8 Afternoon

VMO activation

Beach run
20 seconds run, 40 seconds walk for 15 minutes

Notes

• Body: Feel pretty good today.
• Run: First day of running.  Light run, want to get back into that before I have to PST next week.  Felt fine for the most part, could feel slight foot irritation.

Ocean Swim, Prehab

7/7 Afternoon

Swim (ocean)
CSS continuous for 26 minutes outside the surf zone

VMO activation
Foot strengthening/stretching
Tricep light resistance work, push ups on knees

Notes

• Body: Feel pretty good today.
• Swim: Wanted to swim yesterday but ended up not doing it.  Today was great to get out in the ocean and do it.

PT, DEP

7/5 Afternoon

Physical Therapy
Electro-stim, VMO, glute med, balance, stretching, massage

DEP meeting
Mild bodyweight exercises, walking

Notes

• Body: Felt pretty decent this morning.  Being on my feet after PT was bothersome to my knee.  PF mild irritation in right foot.  Tricep ok.

Prehab, PU

7/4 Afternoon

Rehab/Prehab
VMO, hip, glute work
towel crunches, elevated calf raises
6 x 15 push ups

Notes

• Body: Left knee doing well it seems.  Right foot seems ok today, taking it very carefully going forward, focusing on foot strengthening and stretching and massage.  Right tricep seemed ok, though some "snapping" during some movements later in the day.

JR, WPL, PL, Prehab

7/3 Lunchtime

Jump rope (barefoot):
200x singles
3 x 10 single leg jumps, each leg
60x single leg jumps alternating legs every 2 jumps
150x singles
...repeat above
100x singles
...repeat above
50x singles
...repeat above

Weighted pull ups
4 x 6 @ 35#

12, 10, 8 deadhang pull ups

VMO, glute, hip work

Notes

• Body: Have been battling some minor tightness, irritation in bottom of right foot.  Nothing too bad, but definitely there and must take care so it improves.  During last set of single leg jumps today, had a feeling of electricity through bottom of right foot during one of the jumps.  I stopped and it immediately subsided, but it is serving as wake-up call to be careful and do some foot strengthening.  Foot muscles must be weaker since I have not been running.
• Workout: Decent.

BP, CU, CW, SU, Prehab

6/27 Lunchtime

Bench press, 5 x 5
165#, 175#, 185#, 185#, 185#

6 rds
10x chin ups, strict
30m crab walk
20x sit ups

Prehab

• Rotator cuff--Y, T, W exercises
• Rotator cuff--internal and external rotations

Notes

• Body: Knee a little stiff/pressurized feeling.  Neck somewhat tight.  Trying to keep my right tricep from doing anything funky during bench press.  It would click/snap from time to time, no pain.
  
• Workout: Good.   Nice to do some weight.  Crab walks are tough, they mainly feel awkward and not smooth at all.

Rest Day

6/26 No work out.  Prehab on my own: VMO, glute med, hip work.  Iced.

Notes

• Body: Knee was definitely feeling some pressure when I woke up, but loosened up later.  Biceps, neck, traps a little sore

PT & RR, PU, RSU, Shoulder Work, FC, Core, NR

6/25 Afternoon

Physical therapy

• VMO focused work
• Glute med work
• leg press
• single-leg leg press
• single-leg balance
• bridges on ball
• stretches

Evening

10 rds
10x supine ring rows
10x wide push ups
10x reverse sit ups

Shoulder work

• DB L-lateral raises
• rear delts
• DB shrugs
• upright rows

3 x 60sec
Farmer carry (stationary), 2 x 65#

3 x 10 strict toes to bar

Glute med work
2 x 50 neck rotations (4 count)

Notes

• Body: Felt pretty good at PT today, it was nice to begin some resistance work.  Knee may feel some "pressure" later.  Continuing to be nice to my right tricep, want that thing to heal.
• Workout: Good.

PL, Core, BC, CW

Late day

6 rds
12x pull ups/chin ups
20x 4CFK
parallel bar walk forward & backward
20x sit ups

bear crawl 4 x 50 yds
crab walk 1 x 50 yds

Notes

• Body: Some knee tightness.
• Workout: Fun one at the Weehawken track.

PU, Prehab

Lunchtime

Alternating 30 push ups and prehab work

• single-leg bridges
• single leg raise
• opposite arm/leg extension
• donkey kick
• clams
• lateral leg raise
• fire hydrant
• lying hip adduction

then

• Y, T and W exercises
• monster walks w/elastic band

Notes

• Body: Knee a little aggravated.  Bottom of right foot a little aggravated (minor plantar fasciitis?).  Right tricep ok.
• Workout: Good hip work today, those are under-powered.

PST, NSWWOD

Lunchtime

Official PST

500 yd CSS -- 8:33
push ups -- 103
sit ups -- 94
pull ups -- 19
1.5 mile run -- 10:47

Last Time

500 yd CSS -- 8:09
push ups -- 112
sit ups -- 96
pull ups -- 22
1.5 mile run -- 9:22

Then
2x 100 yd bear crawl
2x (20 push ups, 20 leg levers)
2x 100 yd bear crawl
40 push ups, 40 leg levers

Run back to pool, ~1.4 miles

Swim (yds)
1000 yd CSS, easy
-  time: 23:53
Underwater work
20x pull ups, 50x push ups, 50x 4CFK

Notes

• Body: Quads are feeling ripped up from Monday's workout.  I think it might be from the run from the pool to the track, since it's all down hill.  Tibia's seems to be alright.  Knee seems to be alright, a little inflammed feeling.
• PST: Obviously not my strongest showing.  Swim wasn't too bad, the PT scores were about par (although I need to make sure I'm extending all the way up on push ups).  Run time was terrible, but somewhat expected after not running for 6 weeks and recovering from an injury.
• Workout: Pretty good.  Opted out of lunges and instead did more bear crawls, which got easier but are still difficult.  Overall, lots of push ups today.
• Run: Ran ~3 miles today.  Shins seemed to feel fine.  Knee a little tight.  I don't believe I'm quite ready to get back into safely running yet.

Rest Day

No workout.  Glute med work, stretching, icing, rolling out, etc.

Notes

• Body: Quads are totally destroyed today.  Initially I thought it was from the squats, but now I'm thinking it was because of the downhill run from the pool to the track.  Right tib feels better today, which is good.  Knee feels ok.

Run, PU, JSQ, FCFK, PL, D, NR, Swim + Doctor

Lunchtime

Run to track, 1.4 miles

3 rds of
20x push ups
20x squat jumps
30x FCFK
200m run
Rest
- Repeat for a total of 3 times

3 x 30 sit ups
2 x 10 deadhang pull ups

Walk back to pool, 1.4 miles

2 rds
15x deadhang pull ups
15x dips
15x neck rotations (each direction)
300yd CSS

Afternoon
Follow-up with doctor regarding progress of my knee.

Notes

• Body: Felt pretty good.  Some right tibia pain during the run.  Slight knee tightness during run, seemed to clear up by the time I was swimming.  Right hip flexor felt overworked afterwards.
• Workout: Good stuff.  No PST today since motivators could not make it, but I worked out with the other candidates who were present.  Took the running relatively easy, and kept the squats in check.  I will PST on Wednesday.
• Doc Visit: Positive overall.  Knee has been improving but is not there yet.  She says I can gradually return to activities beginning with physical therapy.  Also listed some shots as options to aid in the healing.
• Run: About 2.5 miles total today.  Felt alright, definitely need to ease back into things.  Right tibia had some irritation during the run.

Beach Walk, PL

Walked in the sand down to pull up bar location. 
3 x 10 deadhang pull ups

Notes

• Body: Feeling pretty good.  
• Misc: PST tomorrow.

Rest Days

No workout.  Bunch of traveling.

ART + WPL, PL, Cu, Core, Prehab + Beach Volleyball

Morning

ART session on right tricep

Lunchtime

Weighted pull ups, 6 x 3
60#, 60#, 60#, 70#, 70#, 70#

50x deadhang pull ups

Curl-bar bicep curls
DB hammer curls

50x weighted sit ups, 50#
60x GHD extensions

Rotator cuff work

Evening
Beach volleyball

Notes

• Body: Pretty good.  Chest still a little sore. 
• Workout: Good.  Pull ups were strong.  Haven't done focused bicep work in ages, did it today out of boredom.  2-v-2 volleyball on the sand was awesome.

Rest Day

No workout.

Notes

• Body: Knee not bad, swimming easy seemed to go well.  Tricep a little sore from ART.

Shoulder Work, FC, WSU, Core Work, Prehab

Lunchtime

Press, 5 x 3
125#, 135#, 125#, 125#, 125#

4 rds
10x press, 85#
50m farmer carry, 110#
10 weighted sit ups, 50#

Shoulder work

• L-lateral raises
• rear delts
• machine shrugs
• upright rows

Core
3 rounds: 10x GHD sit up, 45sec/45sec side bridge, 10x slashers (16kg/12kg), 10x reverse hypers

Rotator cuff work

Notes

• Body: Right tricep area was aggravated during the high-rep, low-weight presses.  Plan to go to ART this week.
• Workout: Good shoulder work out, focused on form.

RR, VJ, BP (PR), PL, Core, Prehab, ART + Swim

Lunchtime

Swami, from SEALFIT

Baseline: ROM Drills. 3 Rounds: Run 400m, 10x renegade row (30#/20#), 10x jumping squats.
-  ROM.  3rds of 10x renegade rows @ 30#, 10x vertical jumps

Strength: Work up to 3 RM bench press.
-  235# (PR)

Stamina: 4 rounds, not timed: 10x bench press @80% 3 RM, 10x strict DH pull ups, 5 x burpee tire flips
-  185# for BP.  DHPL.  No burpee tire flips

Work capacity: with 20# vest, run 1 mile, 50x sand bag get ups (80#/60#), run 1 mile.
-  N/A

Durability: 2,000m row sprint. 100 x sit ups, 100x leg levers. Active stretch or yoga.
-  100x sit ups, 100x leg levers, 100x hello darlings.  3 rds of calf/ankle stability work.  3x 30sec L-hang

Afternoon

ART session for right tricep

Evening

Swim (yds)
400 wu FR
200 CSS easy
8 x 50 CSS w/30sec rest, moderate pace
-  times: 0:48,  0:49,  0:48,  0:46,  0:47,  0:49,  0:48,  0:48
200 CSS easy
200 cool down
(1400 yds total)

Notes

• Body: Pretty good.  Continuing to ice the knee and sleep with it compressed and elevated.  Usually it feels a little stiff in the morning before loosening up. 
• Workout: Went well.  3RM PR on bench.  185# x 10 for the chipper was heavy though.
• Swim: Good to get into the water today.  I kept it light on my kicks and pushes off the wall with my left leg, trying to keep the knee from getting aggravated.  Seemed to be good.  I have a PST coming up so I wanted to shake some rust off.

Rest Day, Prehab

No workout.  Glute med work and stretching.

Notes

• Body: Feel pretty good, lower legs are sore from the beach walk, blisters are a bit annoying.

Sand Walk, PU, PL, 4CFK

Afternoon

Walk from Asbury Park to pull up bars in Avon, mixture of beach soft sand and hardpack, 3 miles
@ pull up bars
4 rds
50x push ups
15x deadhang pull ups
50x 4CFK
Walk from pull up bars back to Asbury park, mixed sand, 3 miles

Notes

• Body: Felt pretty good today.  Knee feels alright, still feel as if I am limping.  Blistered 4 toes on the sand, felt like walking on sandpaper.
• Workout: This was fun to do.  The walking was pretty challenging on the hips and feet and low legs.  Workout was pretty decent as well, I'd like to do more of this sort of thing.

PT, Shoulders, LH

Evening

Pull ups, push ups, sit ups, back extension warm-up

Shoulder work

• DB shoulder press, 5 x 5 @ 55#
• cable lateral raises
• rear delts
• machine shrugs
• upright rows
• handstand push ups, 3 x 5

L-hang, 3 x 30sec

Notes

• Body: Feel pretty decent.  Knee is not bad.  Right tricep area not bad either.
• Workout: Went fine.

Rest Day

No workout

JR, WPL, Supplemental Work, Core, PL

Lunchtime

Jump rope ~20 mins

Weighted Pull ups
5 x 5 @ 45#

Calf work
100x sit ups
100x arm haulers

30 deadhang pull ups, various grips

Notes

• Body: Knee a little better.  I've been doing a lot of icing and sleeping with the knee compressed and elevated. 
  
• Workout: Jumping rope was a good way to get the heart rate going without a lot of stress on my knee.  Everything went well.

PU, Core

Lunchtime

4 x 40 push ups
1 x 20 diamond push ups
1 x 20 wide push ups

100x leg levers
100x FCFK

Notes

• Body: Knee a little aggravated.  Right tricep mostly behaved.
• Workout: Push ups done on one leg to try to alleviate pressure on my left knee.

Rest Day

I took rest days Sunday and today.  Knee has been sore.

Notes

• Body: Knee has been bothering me, feeling tight and slight pain.  I've been doing a lot of walking and standing, so that has been affecting my knee.  Icing multiple times a day and sleeping with my leg elevated will hopefully help things out.  I need to get better.  I am going to take more days off in an effort to help the knee out more.

Shoulder Work, SU

Afternoon

Shoulder work

• DB shoulder press, 5 x 5
• -  4 sets @ 55#, 1 @ 60# (4) 
• Cable lateral raises
• Rear delts
• Machine shrugs
• Upright rows
• Handstand push ups, 3 x 5

100 sit ups
-  time: 2:17 (92 at 2:00 mark)

Notes

• Body: Knee a little aggravated.  Lats sore.  Right tricep mostly behaved.
• Workout: Good.

HPC, PL, TTB, BP, RR, FC, Core

Lunchtime

Pure, from SEALFIT

Baseline: ROM Drills. Run 400m then, 8 min AMRAP of 5x pull up, 10x push up, 15x air squat.
-  Jump rope

Work capacity: 7 rounds for time: 7x power clean (135#/95#), 7x pull ups, 7x ring dips, 7x toes 2 bar.
- time: 9:45 (95# hang power clean)

Strength: Work up to 1 RM bench press. 3 x 3 BP
-  205#, 225#, 225#

Stamina: 4 rounds, not timed: 10x bench press @ 50% 1 RM, 10x ring rows, 60 sec farmers carry (24kg/16kg).
-  135# for BP, farmer carry (in place) w/130#

Durability: 1x mile sprint. 100 x leg levers, 100x good morning darlings. Active stretch or yoga.
-  100 leg levers, 60 good mornings

Notes

• Body: Knee still a bit tight today, but not bad.  Tricep area behaved, I think the ART session last night helped..  Lats feel smoked still.
• Workout: Good metcon, felt good on the cleans, pull ups were tough.  Bench press went good, no tricep issues.

JR, Pr, Prehab, ART

Lunchtime

Jump rope 15 mins

100x shoulder press @ 95#
-  Did 65 reps before my tricep/elbow began having pain, stopped at that point

Rotator cuff work
Foot strengthening
Glute medius work

ART session on tricep area/ulnar nerve

Notes

• Body: Knee a little tight when I woke up.  Right tricep near the elbow had pain on the bottom of the presses, went to get an ART session in the afternoon.
• Workout: Nothing special.  Mostly prehab.

WPL, RR, PP, WCU, Core

Lunchtime

Based on Man Up, from SEALFIT

Weighted pull ups, 4 x 5
- 45#

10 rds
5x renegade row push ups (30# DBs)
5x push press (30# DBs)
5x weighted pull ups/chin ups (30# DB)
-  time: 18:29

Core work
50x GHD sit ups, 50x GHD extensions, 50x reverse hypers

Notes

• Body: I got back from travel yesterday.  Knee was feeling better but today feels a little bothered for some reason.  Right elbow area slightly irritated during push ups (snapping feeling)
• Workout: First day back with weights.  Went pretty well though, pushed on the metcon.  Lats were feeling smoked.

Rest Days

No workout yesterday or today.  Flying home today.

Notes

• Body: Knee a little aggravated today for some reason.  Doesn't make sense.  Maybe the flight irritated it somehow.

Hike

Hiked 7-9 miles

Notes

• Body: Feel pretty good.  Feet are sore.

The woods near Carbon River, Mt. Rainier National Park

Bridge crossings at Carbon River

Chenuis Falls, Mt. Rainier National Park

Carbon River passing through the woods

PU, LL, Prehab

Evening

6 rds
25 push ups
35 leg levers
15 toe touches

Glute med work
Calf work

Notes

• Body: Feel pretty good.  Spent all day on a boat and then driving down to Puyallup.
• Workout: Good.

Rest Day

No workout. Traveling today.  Walked the zoo and downtown Bellingham.

Big-ass bear

Komodo Dragon

Some Russian eagle

Rest Day

No workout.  Spent a few hours at a Washington shooing range having a blast with lots of weapon platforms.

Firing the Remington ACR

PU, RH, FK

Afternoon

5 rds
20x push ups
10x reverse hypers
30x 4CFK

Notes

• Body: Feeling pretty good, pretty much finished with this cold.
• Workout: Bodyweight PT in the hotel room.

Shoulder Work, Core

Afternoon

Shoulder work

• DB shoulder press, 5 x 5 @ 50#
• L-lateral raises
• rear delts
• DB shrugs
• DB upright rows

4 rds
10x weighted sit ups, 45#; 30sec elevated plank; 10 Russian twists, 10 supermans

1 x 40 push ups

Notes

• Body: Kicked the cold a little bit further today.
• Workout: Focused work in the hotel gym.

Rest Day

Rest days and travel.  I'll be in Washington state for 10 days.

Notes

• Body: Fighting a cold.

Pool Work, UH + PL, CU, PU, SU, LL

Late morning

Pool work

• underwaters
• drown proofing (bob, float, swim, flip, mask retrieval)
• tread water 
• knot tying
• underwater hockey

Afternoon

8 rds
12 pull ups or chin ups
25 push ups
35 sit ups or leg levers

Notes

• Body: Feeling alright.
• Workout: bodyweight stuff at home.  Went well.

Rest Day

No workout

BP, RR, BS, PP, C2BPL, TTB, Shoulder Work, Supplemental Work

Lunchtime

57, from SEALFIT

Baseline: ROM Drills. Row 500m, then 5 Rounds of 5x clapping push ups, 10x push ups, 15x jumping squats

-  ROM. 5 rds of 5x clapping push ups, 10x push ups, 15x vertical jumps

Strength: Work up to 1 RM bench press

-  225# x 1, 245# x 1, 255# x 1

Stamina: 4 rounds, not timed: 5x bench press @ 80% 1 RM, 10x Renegade row (30#/20#), 25m broad jump.

-  185# for BP, 10x box squats for broad jump

Work capacity: 7 rounds for time: 7x thruster (115#/85#)---> push press 95#, 7x chest to bar pull ups, 7x pistols, 7x toes 2 bar

-  time: 10:33

Cable lateral raises
Rear delts

Durability: 4 mile timed run (If over 30 minutes, run 1 more mile). 100 x arm haulers, 100x good morning darlings. Active stretch or Yoga.

-  100x arm haulers (4 count), 100x hello darlings (4 count), 100x good mornings (45#)

Notes

• Body: Feel good today.  Left knee is slightly aggravated, but less than in previous weeks.
• Workout: BP was good, tied a PR.  Subbed push presses in for thrusters and cut the pistols out of the WC phase to save the knee.  Overall a good workout today.

WPL, R, Prehab, Core + Swim

Lunchtime

Weighted pull ups, 3 x 5
45#, 45#, 45# (6)

Calf work

3 rds
8x rows
10x toes to bar

4 rds
max sit ups in 30sec, rest 30sec
-  25, 25, 23, 23

Rotator cuff work
3 x 15 GHD sit ups

Evening
Swim (yds)

500 wu FR
300 CSS easy
6 x 100 CSS w/75sec rest
-  times:  1:37,  1:37,  1:36,  1:38,  1:37,  1:38
300 CSS easy
100 cool down
(1800 yds total)

Notes

• Body: Feel pretty good today, albeit strength feels like it's lacking somewhat.  Shoulders are sore.
• Workout: It's difficult to find things to do each day when you are resting your legs.  With my chest and shoulders still tired from Saturday's workout, I mixed together various movements and did it that way.
• Swim: Good to get in the water.  I was careful with my kicks and with pushing off the wall in order to not irritate my knee.

Rest Day

No workout.  Stretched and rolled out.

Notes

• Body: Shoulders are tired and sore.  Otherwise I'm feeling good.

Press, RR, FC, RR, PP, PL, SU, Core

Afternoon

Underground Strength, from SEALFIT

Baseline: ROM Drills. Run 800M.  10 minutes AMRAP of 6 pull-ups, 6 push-ups, 6 Squats.  run 800M.
-  ROM.  6 rds of 6 pull ups, 6 push ups, 6 sit ups

Strength: 5-5-3-3-3-1-1 military press
-  145# x 1, 150# x 1 (fail, fail)

Stamina: 5 rounds, not timed: 5x military press @ 75% 1 RM, 10x ring rows/supine ring pull ups, 50m buddy pull with heavy band.
-  115# for press, 50m farmer walk w/55# KBs for buddy pull

Work capacity: Complete 10,9,8…1 reps of the following…Manmaker (35#/25#)---> renegade row & push press (30#), pull up (deadhang), GHD sit up (abmat sit ups)
-  time: 19:16

Durability: 3 mile run @ moderate pace. 100 x flutter kicks, 100x leg levers. Active stretch or yoga.
-  100x 4CFK, 100x leg levers

Notes

• Body: Feel good today. 
• Workout: Great workout today.  Stayed away from squatting movements, hence the switch from manmakers to renegade rows and push presses.  Shoulders were worked hard today.

Pool Work

Morning
MRI follow-up

• Diagnosis: meniscus looks good and healthy.  Inflammation/edema behind my knee cap causing the tightness/pain in that area.  4-8 weeks of no-impact (i.e. running) and stay away from squats/lunges.  The time estimate is conservative.
  

Lunchtime

Team pool work

• underwaters
• drown proofing (bobbing, floating, swimming, flips)
• water tread with brick/medicine ball
• underwater knot tying
• underwater hockey

Notes

• Body: Feel decent today.
• Workout: Pool work was a tremendous amount of fun.  I'll have to do that more often.
• Misc: Diagnosis is good.  Not a serious injury, but needs time off in order to heal.

DEP PT

Afternoon

@ DEP meeting
-  PT: Push ups, squats, bicycles, jumping jacks

Notes

• Body: Left knee a little goofy today, lots of standing around in formation.  Right tricep/elbow was fine for the push ups, which is good.
• Workout: Some basic PT today, nothing serious.

CU, Prehab

Lunchtime

Chin ups (fat grip)
1, 2,...10,..2,..1

Hip adductor work
Calf work
Rotator cuff work

Late afternoon
MRI taken of left knee.  Follow-up with doctor on Friday.

Notes

• Body: Right tricep/elbow area a little funky.
• Workout: Just some chin up work and some pre-hab movements.  I want to keep my running muscles strong despite not running so that when I heal up the transition will be seamless.

"Pheezy," FS, PL, DL, TTB, PJ, HRPU, DL, BP, Core

Lunchtime

Sparta, from SEALFIT

Baseline: ROM Drills. 50 x sand bag clean, Run 800m
-  ROM.  FS, DL, PJ warmup

Work capacity:  3 Rounds for time: 5x Front squat (165#), 18x pull ups, 5x Deadlift (225#), 18x toes 2 bar, 5x push jerk (165#), 18x hand release push ups.
-  time: 15:52 (155# for FS, PJ)

Strength: 1-1-1-1 Dead Lift, then 1-1-1-1 Bench Press
-  DL: 225#, 275#, 305#, 325#;    BP: 185#, 205#, 225#, 245#

Durability: 2 mile run in body armor. Active stretch or yoga.
-  50 GHD sit ups, 50 hamstring curls

Evening
Glute med focus work

Notes

• Body: Left knee very minor irritation.  Left tib feeling ok.  Right tricep/elbow area a little bothersome today from push jerks.  It sometimes bothers me when I don't warm-up enough.
• Workout: Good WC today.  Looked easier on paper!  DL and BP went fairly well also, 325# on DL felt solid.

PST (PR)

Morning/Afternoon

Official PST

500 yd CSS -- 8:09 (PR)
push ups -- 112 (PR)
sit ups -- 96
pull ups -- 22
1.5 mile run -- 9:22

last time:
500 yd CSS -- 8:12
Push ups -- 105
Sit ups -- 95
Pull ups -- 20
1.5 mile run -- 9:27

Notes

• Body: Felt good today.  Relaxed and ready.  I was concerned regarding my running since I've been taking it easy trying to heal up, but it went well today.
• Workout: Good PST today.  I improved on every facet of the test, which was great.
• Run: 1.5 miles today, felt pretty good during it, slight irritation afterwards in left tibia.

Rest Day

No workout.  Stretches and rolling out only.

Notes

• Body: Feel pretty good.  PST tomorrow.

Shoulder Work, PS

Evening

Shoulder work

• DB shoulder press, 5 x 3 -- 50#, 50#, 60#, 60# (2, fail) 55#
• Cable lateral raises
• rear delts
• DB shrugs
• upright rows
• handstand push ups, 4 x 5

Pistol Squats, 5 x 3 each leg

Notes

• Body: Feel good.  Lats a bit sore.  Left knee not bad, but slightly irritated by pistols.
• Workout: Went fairly well, though I felt slightly weak today.

Row, PU, SQ, Run, Brp, WPL, CPU, SC, Core

Lunchtime

Metaburp, from SEALFIT

Baseline: ROM Drills. Row 500m, 50x push ups, 50x air squats, run 400m
-  ROM, rx'd warm-up

Work capacity: 5 rounds: Every 2 minutes, complete the following…10x burpee, Run 400m.
-  6 rds, 10x burpee, 200m run
- 400m easy

Strength: Work up to 1 RM bench press---> 3RM weighted pull up
- 55# x 3, 70# x 3, 75# x 3 (2, fail)

Stamina: 4 Rounds, not timed: 5x Bench press @ 80% 1 RM--->weighted pull up, 10x clapping push ups, 50m log/weighted walk (135#/90#: Use 45# plates)
-  45# for weighted pull up, 80# KB for shoulder carry

Durability: 3 Rounds: 10x GHD situps, 45sec/45sec side bridge,10x Slasher-Halo (16kg/12kg), 10x back extensions. Active stretch or yoga
-  Core rx'd

Notes

• Body: Feel pretty good today.
• Workout: Good work out, burpees were explosive, running felt not bad, pull ups went well.  Feeling good.
• Run: 1.5 total miles today, 8:00-10:00 pace.

Rock Climbing

Evening

Rock climbed @ 90 mins, 5.8s, 5.10s.  Good times.

Notes

• Body: Left knee feeling ok.

Rest Day

Traveling today, no workout.

Notes

Body: Sore abs, left knee a bit sore as well.

Misc: Went to a specialist today regarding my knee.  Diagnosis was good, my ligaments feel good and strong, the discomfort may be from some tendonitis or meniscal issue.  MRI to follow.  Take NSAIDs and stretch/warm-up better, stretch cool down more.

SQ, PU, SU, Cl, PL, KBSw, Run, Row, Core

Lunchtime

Robata, from SEALFIT

Baseline:  ROM Drills. 10-9-8-7…1 reps of air squats, push up, sit ups.
-  ROM; SQ, PU, SU complex shown

Work capacity: 8 Rounds: 3x clean (135#/95#), 6x pull ups, 9x KB swing (32kg/24kg), 100m sprint
-  time: 17:01 (squat cleans)

Durability: Tabata row (Goal: 1,000+m. If under, perform a 1,000m row penalty). 100 x flutter kicks, 100x leg levers.
-  906 m in the 8 rd tabata.  1023 in an additional 9th rd.  100x FCFK, 100x leg levers

Notes

• Body: Feel pretty good today.  Left knee feels a bit off from the swimming.  Left tibia has some pain with it.  Definitely not running well.
• Workout: Went quite well, felt good and intense throughout the WC.

Run, OHS, Thr, Core + Swim, PU

Lunchtime

Gnarly Nancy, from SEALFIT

Baseline: ROM Drills. 50x Sandbag get ups, Run 800m
-  ROM, 800m run

Work Capacity: 5 Rounds for time: 400m run, 15x overhead squat (115#/75#)

• 2 rds of 15x OHS @95#
• 400m run
• 2 rds of 15x OHS @95#
• 400m run

Strength: 5-4-3-2-1-1-1 Thruster
-  155# x 1, 165# x 1, 175# x 1

Stamina: 5 Rounds, not timed: 10x thruster @ 60% 1 RM, 20x Wall ball (20#/12#), 25m OH lunge (45#/25#)
-  N/A

Durability: 4 mile timed run. 50 x toes 2 bar, 50x good morning (45#)
-  50 toes to bar, 50 glute ham extensions

Evening
Swim (yds)

500 wu FR
200 turtleback
200 CSS
6 x 100 CSS w/90sec rest
-  times: 1:37,  1:38,  1:38,  1:39,  1:36,  1:35
400 CSS easy
100 cool down
(2000 yds total)

4 x 36 push ups

Notes

• Body: Felt good and rested.  Left tibia became irritated during the run, then loosened up slightly.  Feel funky as I run, like I'm limping.  Probably due to the knee injury 2 months ago.  Going to see a doc.  Went to get my leg worked on by ART specialist today, so hopefully that helps things out.
• Workout: OHS felt pretty good today, I enjoyed working the technique and kept the intensity low.  It's frustrating be hurt, but I'm trying to maintain what I can.
• Swim: Felt good in the water and had some quick times.  The kicking generally irritates my knee somewhat so I haven't been doing any finning. 
• Run: 1 mile today.

Rest Day

No workout

Notes

• Body: Left tib irritation, pretty frustrating.  It must be my left knee affecting my stride and causing this issue.

Run

Afternoon

Frisbee outside at the high school

@ track
1 mile easy
8 x 100 intervals w/40sec rest
-  ~17-18 sec each one

Notes

• Body: Left tib sore, right soleus sore.
• Run: 1.5 miles today

Beach Run, "Angie," PL, PU, SU, SQ, Glute Med Work

Afternoon

Run


Find more Run in Bradley Beach, NJ

1 mile on boardwalk
2 miles on beach, soft sand (9:27, 10:16)
1 mile on boardwalk

"Angie"
100 pull ups, 100 push ups, 100 sit ups, 100 squats

Glute med work
-  step downs, hip hikes, pistol squats, glute med routine

Notes

• Body: Legs still sore.  Left tib a little irritated.  
• Workout: Went alright today.  Beach running was fun.
• Run: 4 miles today, some nice running on the beach.

Run, BS, PL, CU, Plank

Afternoon

1.5 mile warm-up

Back Squat, 5 x 3
205#, 225#, 225#, 225#, 225#

Pull up pyramid
1-2-...10...2-1 (odd #'s pull ups, even #'s chin ups)

hip adductor work
3 x 2:00 plank

1.25 mile easy run

Notes

• Body: Still sore in the quads, soleus.
• Workout: Stopped in at a globo gym after some testing.  Just some focused work, which went well.
• Run: 2.75 miles, took it easy.  16.25 total for this week.

Run

Evening

Easy run, 2 miles on treadmill

Notes

• Body: Extremely sore in the quads and soleus.  Chest surprisingly is not sore, even after ~500 push ups yesterday.
• Run: Felt ok, just trying to get some blood flow to the legs today.  2 miles today brings the week to 13.5.

NSWWOD, "Murph," PU, Core, Swim

Morning/Afternoon

"Murph"
Run to track/playground, ~1.4 miles
100 pull ups, 200 push ups, 300 squats
1 mile around the track

1.4 mile run back to the pool

Various group core work
~240 push ups

250 FR
25 8-count body builders
50 squats
100 leg levers

250 CSS
25 burpees
25 lunges, each leg
100 FCFK

6 x 50 CSS w/30sec rest
-  times: 0:45,  0:47,  0:47,  0:48,  0:47,  0:47
100 cool down

Notes

• Body: Feel pretty good today.  Sore shoulders.
• Workout: It was good to workout with other NSO/NSW candidates as a group.  Murph was a bit rough, I did not feel warmed up when we charged down the streets to the track, and felt out of balance for a little while until I found my stride.  Group push ups and core was good, swimming was good.
• Run: Say 3.75 miles today, brings the week to 11.5 miles.