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.