Dan's Training Log

"Michael," Run, WExt, WSU, Press, Shoulder Work + Swim, PU

2012-02-08T22:02:00.000-05:00

Lunchtime

Valor, from SEALFIT

Baseline: ROM Drills. 4 Rounds: Barbell complex with burpee chaser (75#-105#)

- ROM, 400m warm-up, BBC 85#, 105#

Work Capacity: “Michael” with 25# weight vest: 3 Rounds: 800m run, 50x Back extension, 50x Sit up.

- time: 26:43 w/25# vest

Strength: 5-5-5-3-2-1 Strict Press

- 125# x 3, 135# x 2, 145# x 1 (fail)

Stamina: Chipper, not timed: 15x press @ 90% 1 RM, 75x Push Press @ 75#, 800m Buddy carry.

- Subbed shoulder work instead

15x press @ 95# (8,7)
DB shoulder press, 5, 4, 5
L lateral raises
rear delts
upright rows

Durability: 100x 4-count flutter kick, 100x leg levers, 100x arm haulers. Active stretch or Yoga.

- N/A

Evening
Swim (yds)

200 wu FR
100 turtleback
500 CSS
- time: 8:58
500 CSS w/fins, easy
- time: 8:34
100 cooldown
(1400 yds total)

4 x 34 push ups

Notes

Body: Sore right lower back, slightly sore right hip flexor. Sore biceps and lats.
Workout: Michael went well. I cannot remember the last time I did that one, and I'm not sure I've ever done it with a 25# vest, I will have to check. Presses definitely need to be better. DB shoulder press was heavy (55#).
Run: Felt good, especially considering the added weight. Ran @ 8:00 pace for most of it. 1.75 miles today brings the week up to my goal of 22 miles. Next week I have a 24-hour event so I plan to do less mileage during the week, maybe 12-15.
Swim: Decent swim today.

Run, "Rahoi," BJ, Thr, BFBrp, WSU, Ext

2012-02-07T21:53:00.000-05:00

Lunchtime

Rahoi, from SEALFIT
Baseline: ROM Drills. 10 min Sand bag get ups.
- ROM, 2.5 mile run

Work Capacity: Complete as many rounds as possible in 12 minutes of:

24 inch Box Jump, 12 reps ----> 18" box
95 pound Thruster, 6 reps
6 Bar-facing burpees

- 6 rds + 12 box jumps (finished the 7th rd in 13:00)

Durability: 10x Hill sprint (If you don’t have a hill, substitute with 200m sprint @ :30 interval). 50x WTD sit up @ 45#, 50x Back Extension. Active stretch or Yoga.
- 50 wtd SU @ 50#, 50x back extensions.
- Run: 800m easy, 800m 7:30 pace, 800m easy, 800m 7:30 pace, 400m cool down
- Calf work

Notes

Body: Sore all over--glutes, low back, biceps, triceps, chest, right hip flexor.
Workout: Went pretty well today. I normally sub mountain climbers for the box jumps, but today I decided to do the box jumps on a lower box and hopefully work up to the point where my tibia doesn't get irritated from them.
Run: Feeling good. 4.75 miles today brings total up to 20.25 miles. 1.75 miles to go.

BS, Brp, MC, BP, PU, PL, SU, SQ, Run + Swim

2012-02-06T22:57:00.001-05:00

Lunchtime

Down Under, from SEALFIT

Baseline: ROM Drills. 4 Rounds: 10x Barbell thrusters, 10x push ups, 10x sit ups. Run 800M
- ROM, 3 rds Thr/PU/SU, 800m run

Strength: 3-3-3-3-3-3-3-3-3-3 Back Squat ----> scaled to 8x3
- 185#, 225#, 235#, 245#, 255#, 255#, 245#, 245#

Stamina: 5 Rounds, not timed: 5x Back squat @ 85% 3RM, 10x Burpee Box Jumps, 50m Buddy pull w/ heavy band.
- 3 rds. 230# for BS, 10x burpee + 10x 4CMC for BBJ, 100m back pedal for buddy pulls

Work Capacity: For time do: 25x Push ups, 25x pull ups, 25x sit ups, 25x squats, 50x push ups, 50x pull ups, 50x sit ups, 50x squats, 75x push ups, 75x pull ups, 75x sit ups, 75x squats.
- time: 27:30

Durability: 3 mile run with 25# vest. 1x max plank hold. Active stretch or Yoga
- 800m run.

Evening
Swim (yds)

200 wu FR
200 turtleback
200 CSS
5 x 100 CSS w/120sec rest
- times: 1:40, 1:41, 1:38, 1:39, 1:38
800 CSS w/fins
100 cooldown
(2000 yd total)

Notes

Body: Feel good today. Shoulders are sore. No running-related issues.
Workout: Went pretty decently. Haven't back squatted since Jan 5, so 1 month ago. Scaled Stamina in interest of time. WC was good and challenging.
Swim: Times continue to drop.

Run, Shoulders

2012-02-05T22:53:00.000-05:00

Afternoon

@ track
4 mile warm-up
6 x 400m INT, 1:27-1:37 goal pace, w/200m jog & 180sec rest
- times: 1:32, 1:28, 1:29, 1:30, 1:32, 1:31
0.75 mile cool-down
(7 miles total)

Shoulder work
KB shoulder press, 3 x 10
L lateral raises
rear delts
3 rds: 10 shrugs, 25 strict push ups

Notes

Body: Feel good today. Soleus back to normal.
Workout: Went well.
Run: Good day of running. Felt very good throughout. Weekly total thus far is 14.5 miles, 7.5 to go.

Ski

2012-02-04T22:52:00.000-05:00

Daytime

Skied ~4 hours

Notes

Body: Sore chest, biceps, right hip, left soleus.
Ski: Great conditions at a little mountain in PA.

Run, BP, EPU, SC, DBSCT, MC, WSU, Core + Swim

2012-02-03T22:50:00.000-05:00

Lunchtime

MindBox, from SEALFIT

Baseline: ROM Drills. 25x Sandbag squat clean to shoulder -each side, 800m run.
- ROM. 50x med ball squat cleans to shoulder, 30#. 800m run.

Strength: Work up to 1RM Bench press
- 235# x 2, 260# x 1 (fail)

Stamina: Chipper, not timed: 20x Bench press @ 90% 1RM, 200x elevated push ups (feet @ 24″), 800m Buddy Carry.
- 205# for BP. 800m shoulder carry w/KB (80# for 500m, 60# for 300m)

Work Capacity: 10-9-8..1 reps of the following: Man maker -----> DB burpee squat clean thruster (35#/20#), ~~Box Jump (30″)~~ ----> 4-count mountain climbers, Weighted sit-up (2 x 35# DB).
- time: 20:53

Durability: 4 Rounds: 60 sec Plank, 10x Russian twist each side (35#), 10x Back Extensions. Active stretch or Yoga
- Core Rx'd (30# med ball for twists)

Late Afternoon
Swim (yds)

200 wu FR
200 turtleback
500 CSS
- time: 8:56
100 cooldown
(1000 yd total)

Notes

Body: Very sore left soleus. Right hip still a little sore. Glutes/hams as well.
Workout: Pretty good workout today. Attempted new PR on BP but didn't make it. During Stamina, having my feet that high seemed to limit my push up ROM, and didn't seem to make them too difficult. WC--I mis-remembered Man Makers--it's a renegade row + DB squat clean thruster. I did DB burpee squat clean thrusters. Essentially halved the push ups and no rows.
Run: 800m today brings week up to 7.5 miles.
Swim: Went pretty well, time is clearly dropping but still have some work to do.

Run + "Desforges," DL, PL, C&J, KTE, FS

2012-02-02T22:42:00.000-05:00

Early morning

on treadmill
2 mile warm-up
5 mile run, LSD, 44:35

Lunchtime

Desforges, from SEALFIT

Baseline: ROM Drills. 4 Rounds: SEALFIT Complex (95#-125#).
- ROM, DL, C&J warm-up

Work Capacity: 5 rounds for time of: ----> scaled to ~20 mins

225 pound Deadlift, 12 reps ----> scaled 205#
20 Pull-ups
135 pound Clean and jerk, 12 reps -----> scaled 115#, 8 reps
20 Knees to elbows

- time: 3 rds, 23:03

Strength: 5-5-5-3-3-3-3 Front Squat.
- 155# x 3, 175# x 3, 195# x 3

Stamina: 4 Rounds, not timed: 5x Front Squat @ 90% 3 RM, 10x Burpee pull ups, 100m plate carry @ 90#.
- N/A

Durability: 4 mile timed run. If over 32min, 50x burpee penalty. Active stretch or Yoga.
- N/A, ran in the morning

Notes

Body: Sore shoulders, abs, lats, right hip.
Workout: I honestly cruised through this one, maintaining good form. Put forth a moderate effort in intensity.
Run: Went pretty well this morning. 7 miles today.

WB, PU, SQ, RD, KBSw, MC, GHDSU + Swim, PU

2012-02-01T22:42:00.000-05:00

Lunchtime

Metconia, from SEALFIT

Baseline: ROM Drills. 10 rounds: 5x wall ball, 10x push ups, 15x air squat.
- ROM, WB, PU, SQ routine

Work Capacity: 5 rounds for time of 15x Ring Dips, 30x KB swing (55/35#), ~~45x Double Unders~~ ----> subbed 25 x 4-count mountain climbers
- time: 14:17

Durability: 2,000M row at fast pace. 50 x GHD sit-ups. Active Stretch or short warrior yoga
- No row. 50 x GHDSU

Evening
Swim (yds)

200 wu FR
200 turtleback
200 CSS
10 x 50 CSS w/55sec rest
- times: 0:47, 0:46, 0:44, 0:44, 0:44, 0:44, 0:46, 0:44, 0:44, 0:45
800 CSS w/fins
- time: 13:39
100 cooldown
(2000 yd total)

4 x 34 push ups

Notes

Body: Sore shoulders and upper back.
Workout: WC went well, kept good intensity throughout. Everything was unbroken, which was a mental victory, especially for the KB swings.
Swim: Went well, times are dropping. Pretty consistent with the 0:44 sec/50-yd, and it's feeling smoother than last week, when to go fast I felt as if I was thrashing inefficiently.

Thr (PR), DBP, FC, FJ, BS, PL, Row +

2012-01-31T19:01:00.000-05:00

Lunchtime

Beau, from SEALFIT

Baseline: ROM Drills. 4 Rounds: Frog Complex with push up chaser (75#-105#)
- ROM, Complex 85#, 105#

Strength: 5-5-5-3-3-1 Thruster
- 135# x 3, 165# x 3, 185# x 1 (fail), 185# x 1 (PR)

Stamina: Chipper, not timed: 15x Thruster @ 85# 1RM, 100x barbell thrusters, 800m, 800M Farmer’s carry (55#).
- Chagned this to: 15x Thruster @ 135#, 3 x 5 DB press (45#, 50#, 50#), 800m farmer carry (55#)
- Thr done in 3 sets, FC done 200m, 300m, 300m

Work Capacity: Complete 6 Rounds for time of (Scaled to 4 rounds): 10x Frog Jump, 12x Back squat @ 95/65# (clean & Press to back rack position), 14x Pull ups, ~~Run 400M~~ ----> 500m row
- time: 19:30

Evening

Durability: 20 Rounds, every 30 seconds complete 1 suicide sprint. 100x 4-Count flutter kicks, 100x Arm haulers. Active stretch or Yoga.

- No run. Shoulder work--L lateral raises, rear delts, upright rows. 100 4-count fk's, 100 arm haulers

Notes

Body: Feel pretty good but a little rusty. Right tibia slight pain, suspect it's from Doc Chris yesterday during ART.
Workout: Went well. Thrusters went very well. On the 1st attempt @ 185# it got too far out in front of me and I was unable to drive it out. On the 2nd attempt I had better alignment, got inline under the weight and drove it out at the top. Stamina I changed to include my Tuesday shoulder work. Farmer carries went very well, hit 300m twice. It got to the point where my forearms stopped screaming and my grip started to give out instead. WC--rowed instead of ran, scaled to 4 rounds because of time.

Rest Day, ART

2012-01-30T18:57:00.000-05:00

No work out. Travel day, much driving. Active Release Therapy session in the late afternoon targeting right calf/soleus and achilles.

Notes

Body: Feel pretty good. Some minor tibia irritation. Last time I ran intervals I had some minor left foot arch pain that lasted a couple of days; this time, no issues.

Run, INT

2012-01-29T18:55:00.000-05:00

Afternoon

@ track
3.5 mile warm-up
5 x 400m INT, 1:30-1:40 target pace, w/2:30-3:00 rest
- times: 1:35, 1:38, 1:34, 1:32, 1:33
1.25 mile cool-down

Notes

Body: Feel good. Sore shoulders.
Run: 6 miles today, brings the week up to my goal of 20 (ran 20 in 5 days). I'll take the next 3 days off before starting back up with a goal of 22. Intervals went well, focused on balance. Had some slight tibia irritation during the early part of the run, but I was able to find my stride and it subsided.

DBP, Run, PL

2012-01-28T18:54:00.000-05:00

Afternoon

2 rds: 800m warm-up run, 15 deadhang pull ups

DB shoulder press, 12-10-8-6
L lateral raises
rear delts
DB shrugs
upright rows

100 weighted sit ups, 45#
50 back extensions
15 deadhang pull ups

Notes

Body: Feel pretty good today. Some slight tibia irritation.
Workout: Focused shoulder work today. Strict management of the negative portion of the DB press.
Run: 1 more mile today, up to 14 on the week.

Run + SQC, MC, SQ

2012-01-27T22:54:00.000-05:00

Late Afternoon
Run at the park

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4.75 miles ~41:00 (~8:40 pace)

Evening

Apana, from SEALFIT

Baseline: ROM drills. 4 Rounds: Barbell complex (75#-105#) with push up chaser.

- ROM, snatch/clean warm-up

Strength: ~~5-3-3-2-2-2-1-1-1~~ ----> 5 x 3 Clean (full squat clean)

- 135#, 145#, 145#, 145#, 145#

Stamina: Chipper, not timed: 15x Clean @ 75% 1RM, 100x DB Thrusters @ 35#, 800m Buddy Carry.

- N/A

Work Capacity: “Kelly”: 5 Rounds for time of 400m run, ~~30x Box Jump @ 24in, 30x Wallball @ 20#~~ 30 x 4ct mountain climbers, 30 x squats

- 18:57

Durability: 3 mile run with 20# vest. 50x GHD sit up, 50x Reverse hypers. Active stretch or yoga.

- N/A

Notes

Body: Feel pretty decent.
Workout: Had to squeeze this in today. Working out at a globo gym I did not want to go heavy with cleans as they don't appreciate dropped weights. So instead I worked technique.
Run: Went well today. I prefer running outside as I can find a stride more naturally. 6 miles total today brings the week up to 13.

Swim + Yoga, RC

2012-01-26T23:00:00.000-05:00

Lunchtime

Swim (yds)
200 wu FR
100 turtleback flutterkicks
200 CSS
5 x 50 CSS w/60sec rest
- times: 0:48, 0:48, 0:46, 0:46, 0:45
600 CSS w/fins
- time: 10:10
(1350 yds total)

Late afternoon/evening
Yoga, focused on chest opening and hip opening

Rock climbed, 5.8s, 5.9s, one 5.10.

Notes

Body: Legs, hams, glutes sore. Felt like my quads were beat during yoga. Shoulders are sore. Lats are sore, noticed that during swimming. Tibia alright today, which is good after doing 7 miles yesterday.
Swim: Went decent, felt a little slow in the water but my times weren't bad.

Run, FS, KBSw, Brp, SU + PU, Run

2012-01-25T22:30:00.001-05:00

Lunchtime

Prana, from SEALFIT

Baseline: ROM drills. 30-20-10 reps of wallball, sumo deadlift high pull @ 24kg KB.
- ROM, 2 mile run

Work Capacity: 15-14-13…1 reps of front squat @ 95#, KB swing @ 24kg, burpee, sit up.
- time: 37:54 (60# KB)

1 mile cool down

Evening
Durability: 1x800m sprint, 2x400m sprint(:45 interval), 4x 200m sprint (:30 interval), 6x100m sprint (:15 interval). Active stretch or Yoga.
- 1 mile run. 20 strict push ups w/negatives, 30 push ups, 20 strict push ups w/negatives, 3 x 30 push ups. 2 mile run moderate pace (16:32), 1 mile cool down

Calf work
Hip adductor work
Glute medius work

Notes

Body: Sore shoulders, traps today. Right tibia some irritation, probably from the jumping/landing with the weight vest last night.
Workout: Went very well. All FS unbroken, as well as KBSw and SU. Burpees were the challenging part.
Run: 7 miles total today. Focused on keeping my hips even and level which for me for some reason is easier said than done. I had some slight pain afterwards and have been icing.

TGU, PP, HSPU, FC + MC, DL, WPL, SU

2012-01-24T22:24:00.000-05:00

Lunchtime

Heart, from SEALFIT

Baseline: ROM drills. 50x SBGU, 800m run.
- ROM, Turkish get ups x 10 @ 40#

Strength: 5-5-5-3-3-1 Push Press
- 155# x 3, 170# x 3, 185# x 1 (fail, fail)

Stamina: 4 rounds, not timed: 5x Push press @ 75% 1RM, 10x Handstand Push up, 200m Farmers carry @ 24kg.
- 135# for PP, farmer carry with 110#

DB shoulder press, 3 x 5
L lateral raises
rear delts

Evening
Work Capacity: 10 Rounds in a 25# vest: ~~200m run~~----> 20x 4-count mountain climbers, 15xDeadlift @ 135#, 10x Pull ups
- time: 25:30

Durability: 4 mile run @ moderate pace. 100x 4-Count flutter kicks, 100x Leg Levers. Active stretch or Yoga
- Sit ups: 50 (1:00), 50 (1:04), 25 (0:28), 25 (0:31) -- all anchored

Notes

Body: Somewhat sore shoulders, sore legs. Some slight pain in right tricep/elbow area during DB press.
Workout: Push press went fairly well, but I wanted to get 185#. I was unable to press it out however. Farmer carries were all unbroken, and I was pleased with that performance as it required me to compartmentalize the fatigue/burn to make it to 200m each time. WC in the evening went well, 25# weight vest, all 4CMC and DLs unbroken, pull ups were done in 2 sets each. Sit ups pretty good, want to be hitting 60 in a minute however.

DU, SU, RPL, RD, Thr, GHDSU, Core + Swim, PU

2012-01-23T23:04:00.001-05:00

Lunchtime

Blink, from SEALFIT

Baseline: ROM Drills. 30-20-10 Double Unders, Sit Ups
- ROM, 3 rds 10 double unders, 25 sit ups

Work Capacity: 7 Rounds: ~~400m Run~~, 3x Muscle Up, 5x Thrusters (95#/65#), 7x GHD Sit Ups
- time: 13:23 (subbed 9 ring pull ups + 9 ring dips for 3 muscle ups)

Durability: 3 mile run @ moderate pace. 100x Flutter Kicks, 100x Leg Levers. Active Stretch or Yoga.
- No run. 100 flutter kicks and 100 leg levers, unbroken

Calf work

Evening
Swim (yds)

200 wu FR
200 turtleback flutterkicks
200 CSS
5 x 100 CSS w/90sec rest
- times: 1:39, 1:42, 1:39, 1:40, 1:39
700 CSS w/fins
- time: 11:12
100 cooldown
(1900 yds total)

4 x 32 push ups

Notes

Body: Sore shoulders today. No tibia issues.
Workout: Good traditional-style WOD today. Ring pull ups were the most challenging part and really worked my biceps.
Swim: Went well, felt good in the water.

Run, Shoulder Work

2012-01-22T23:42:00.000-05:00

Afternoon

Run 2 miles easy

DB shoulder press, 12-10-8-6
L lateral raises
rear delts
DB shrugs
BB upright rows
wide-grip cable rows

2 miles on treadmill, 17:00

Notes

Body: Feel pretty good today.
Workout: Shoulder work is coming along.
Run: First 2 miles went pretty decently. Second 2 miles went alright. Feeling slightly out of balance and am struggling to find that. 4 miles today brings the weekly total to 12. That is 1/2 where I wanted to be this week, but it's been necessary to cut down the mileage to get back in the groove. Hopefully next week I can get 20 miles with little issue.

Ski

2012-01-21T23:38:00.000-05:00

Spent the morning and afternoon skiing at Shawnee, PA. We finally got some snowfall out here so the mountain conditions benefited from that.

Notes

Body: Sore traps, core. Right tib some irritation.

C&J, OHS, KBSn, Brp, TTB + Run

2012-01-20T23:35:00.000-05:00

Lunchtime

Natch, from SEALFIT

Baseline: ROM Drills. 4 Rounds (75#-105#) 6x Deadlift, 6x Hang Power Clean, 6x Front Squat, 6x Jerk
- ROM, 1 mile easy run, complex @ 95#, 105#

Strength: Work Up to 1RM Clean and Jerk
- 185# x 1, 195# x 1 (fail, fail, fail, fail, fail)

Stamina: 4 Rounds, not timed: 3x Clean and Jerk @ 60% 1RM, 6x Overhead Squat, 50m Buddy Pull with heavy band
- 95# for C&J/OHS, subbed 100m backpedal for buddy pull

Work Capacity: 5 Rounds: AMRAP in 3 minutes: 3 x KB Snatch (55/35#), 6 x Burpee, 9 x Ankle to Bar. *Rest 1 minute between each 3 minute AMRAP.
- 50# KB. 2 rds + 6 burpees, 2 rds + 6 burpees, 3 rds, 2 rds + 3 ATB, 2 rds + 3 KBSn

Late Afternoon
Durability: 2 x 1 Mile Timed Run. 50 x Reverse Hyper. Active Stretch or Yoga
- 2 mile easy run. Stretch

Notes

Body: Low back sore. Some right tibia irritation.
Workout: Jerks were feeling strong, and I really wanted to get 195#, but failed the clean every time. OHS felt a bit shaky during chipper. WC was intense, had the heartrate really going.
Run: 2 miles today felt decent. Working on finding balance again. I will schedule another ART session once the doctor gets back in town. Up to 8 miles so far this week.

Swim + Yoga

2012-01-19T23:01:00.003-05:00

Lunchtime

Swim (yds)
200 wu FR
2 x 100 CSS w/45sec rest, moderate to fast
- times: 1:51, 1:40
1000 CSS w/fins
- time: 16:04
(1400 yds total)

Evening
Yoga--worked on hips

Notes

Body: Sore quads, hams, low back, shoulders, abs.
Swim: Went well. Had to rush as I didn't have much time, but I wanted to a 1000yd fin session.

DL (PR), MC, SC, RC, WB + Run, Core

2012-01-18T22:59:00.000-05:00

Lunchtime

Ascend, from SEALFIT

Baseline: ROM Drills. 4 rounds Frog Plex with Push Up Chaser (75#-105#).
- ROM, BBC 95#

Strength: Work up to 3RM Deadlift
- 285# x 3, 325# x 3, 350# x 3 (PR)

Stamina: Chipper, not timed: 15x Deadlift @90% 3RM, 75x Box Jump (30in), 800m Buddy Carry
- 260# for DLs (done in 8, 7), 80 x 4CMC subbed for box jump, shoulder carry 80# KB 800m sub for buddy carry

Work Capacity: AMRAP in 20 minutes: 2x Rope Climb, 20x Wallball, Run 200m
- 5 rds + 2 rope climbs (finished the 6th rd)

400m easy run

Evening
Durability: 100x Sit ups, 100x 4-Count Arm Haulers. Active Stretch or Yoga
- 2 mile easy run. 2 x 50 sit ups (1:08, 1:14), 100 arm haulers. 1 mile easy run

Hip adductor work
calf work
glute medius work

Notes

Body: Sore shoulder and core. Right tib irritation during run.
Workout: Went well today, PR'd deadlifts which was good. I was able to mentally get myself fired up prior to the lift, and that helped.
Run: Summing up the 200m runs and the 400m came to 1 mile. 3 more miles in the evening brings the week up to 6. Struggling to find balance and run without issue, but I've been here before so I know I can beat this.

Run, KBC&P, PL, BS, SU, Shoulder Work

2012-01-17T22:57:00.000-05:00

Evening

CFKB, from SEALFIT

Baseline: ROM Drills. 15 min of Sandbag drills.
- ROM, 2 mile easy run

Work Capacity: 10 Rounds: 10x KB Clean & Press complex (see notes), 10x Pull Ups, 10x Ball Slam, 10x GHD Sit Up
- time: 43:59 (deadhang pull ups)

Durability: Tabada Row (8 rounds, max effort 20 sec, 10 sec rest). Plank hold 2 x 3 minutes. Active Stretch or Yoga.
- N/A

L lateral raises
rear delts
DB shrugs
BB upright row

Notes

Body: Sore chest today, and woke up stiff necked on left side. Right arm near the tricep/elbow became irritated partway through the workout, but it faded. Right tibia pain during run.
Workout: Went pretty well. A long workout with lots of shoulder work.
Run: Easy 2 miles today. I am having slight pain during the running and it is frustrating. It causes me to tense up, which I believe exacerbates the problem. I need to focus on a smooth effortless balanced stride and stay relaxed. This week will most likely be in the 10-14 mile range and include much supplemental work (calves, adductors, glutes, ART).

Ski + BP, RD, FC, PC, PU, SQ

2012-01-16T22:55:00.000-05:00

Morning

Skied for about 2 hours, great time

Afternoon

Will Power, from SEALFIT

Baseline: ROM Drills. 3 Rounds: 5x Burpee, 10x Wallball, Row 400M

- ROM, 3 x 5 burpee, 10 wallball

Strength: Work up to 1RM Bench Press

- 245# x 1

Stamina: 5 Rounds, not timed: 5x Bench Press@ 75% 1RM, 10x Ring Dips, 50m Buddy Carry

- 185# for BP, 50m farmer carry for buddy carry (130#)

Work Capacity: 5 rounds for time:

15 x Power Clean (135#) -----> scaled to 10 reps
30 x Push-ups
45 x Air Squats
~~Run 400M~~

- time: 20:00

Durability: 3 mile run with a 25# weight vest, 50x GHD sit ups, 50x Back Extension. Active Stretch or Yoga

- N/A

Notes

Body: Feel pretty decent, have a head cold. Right tib is frustrating. Right arm near tricep/elbow had pain upon full extension on push ups today. Bench press didn't seem to bother it, however, and I was able to do the complete workout.
Workout: Not bad on the bench today. WC went well, I knew power cleans would be the biggest problem but they weren't too bad, broken into 2 sets each round.

Rest Day

2012-01-15T22:51:00.000-05:00

No workout, spent all day traveling.

Notes

Body: Sore shoulders, traps.

Shoulder Work

2012-01-14T22:50:00.000-05:00

Evening

DB press, 12-10-8-6
L lateral raises
rear delts
DB upright rows
DB shrugs
kneeling row
curls

Notes

Body: Feel alright. Slight tibia irritation.
Workout: Some area work today, nothing special.

Rest Day

2012-01-13T23:44:00.001-05:00

Traveling today, no workout.

Notes

Body: Feel pretty good. Right tibia slight pain, but not when under direct thumb pressure.

Run & Yoga, Swim

2012-01-12T23:43:00.000-05:00

Lunchtime

3 mile easy run on treadmill

Late afternoon/evening
Yoga

Swim (yds)
200 wu FR
200 turtleback flutterkicks
200 CSS
10 x 50 CSS w/75sec rest
- times: 0:49, 0:47, 0:46, 0:46, 0:46, 0:46, 0:46, 0:46, 0:45, 0:44
600 CSS w/fins
- time: 9:49
100 CSS easy
100 cooldown
(1900 yds total)

4 x 30 push ups w/60sec rest

Notes

Body: Feel pretty decent. Right tibia has pain though during running, but not so much when applying direct pressure to it with my thumb, which is different than usual. I ordered new shoes, as these have over 400 miles on them, maybe 500, and are pretty beat up. Hopefully that helps things out.
Run: Not a great run because of the tibia issues, but wanted to finish up the weekly mileage. The next few days I will take off from running, and will be traveling so I'll fit in what I can. 22.5 miles this week, next week will either be a de-load week, or 24 depending on how the early runs go.
Swim: Went pretty good. I was hitting 0:46 consistently and could not get faster than that until the last 2 INTs where I increased my stroke rate substantially. The faster stroke rate felt sloppy in the water, but was faster. Push ups were good.

DHPL, PU, SQ, WB, KBSw, MC, PL, HSPU, WPL, RR, FC, Core

2012-01-11T23:40:00.001-05:00

Lunchtime

Steel Mind, from SEALFIT

Baseline: ROM Drills. 40x Sandbag Clean and Push Press, 800m run

- ROM, 5 rds of 5 deadhang pull ups, 10 push ups, 15 squats

Work Capacity: For time: 50x Wall Ball, ~~run 200m~~, 40x KB Swing(55#/35#), ~~run 400m~~, ~~30x Box Jump~~----> 50 mountain climbers, ~~run 600m~~, 20x Pull ups, ~~run 800m~~, 10x Handstand Push Up, ~~Run 1 mile~~

- time: 8:47

Strength: 5-4-3-2-1-1-1 ~~Push Press~~ ----> Weighted Pull Up

- 70# x 1, 80# x 1, 85# x 1 (fail)

Stamina: 4 Rounds, not timed: 5x ~~Push Press@ 75% 1RM~~-----> weighted pull ups, 10x Ring Rows, 50m Farmers Carry (55# x2)

- 50# for weighted pull ups, 130# total for farmer carry

Durability: 4 Rounds: :45/:45 Side Bridge (:45 between rounds). Active stretch or Yoga

- Rx

Evening
Glute medius work
20 strict push ups

Notes

Body: Sore legs, biceps, shoulders. Right tibia slight irritation
Workout: WC went very well, I pushed hard and focused on getting things unbroken. I failed on the wall ball however, shoulders didn't have enough juice. Weighted pull ups went well, tied my PR, and 85# was close.
Misc: Spoke to a recruiter today. I had a lot of questions and got them all answered, as well as started some paperwork. Feels good.

MC, DHPL, WSU, Run, Core + Shoulder Work, Swim

2012-01-10T23:31:00.000-05:00

Lunchtime

Mind Game, from SEALFIT

Baseline: ROM Drills. 10,9,8…1 of the following: 4-Count Mountain Climbers, Kipping Pull Ups.

- ROM, mountain climbers, deadhang pull ups

Work Capacity: AFAP: 1000x Step Ups (24″/20″ box)with a 25# weight vest

- 24" box while shoulder carrying 25# medicine ball, 500 step ups in 47:57 (counting a step up as each time I lift my body up to the box, though I am unsure if this is proper or if you count each leg as it steps up as a rep)

Durability: 2 Mile recovery run, 50x GHD sit ups, 50x Reverse Hypers. Active Stretch or Yoga.

- 800m recovery run, 50 GHD sit ups, 50 GHD extensions

Evening

DB shoulder press, 12-10-8-6
Rear delts
L-raises
Upright rows
Cable rows

Swim (yds)

200 wu FR
200 turtle-back flutterkicks
500 CSS
- time: 9:38
300 CSS w/fins
- time: 4:31
100 cool-down (CSS)
(1300 yds total)

Notes

Body: Legs are tired today. Right tibia feels a little goofy, though no pain.
Workout: As the workout is named, this was a mind game. Shoulder carrying the weight the entire time rubbed my shoulders a bit raw, and my right tibia area was feeling like it was being stressed somehow, moreso when I would drive up with the left leg.
Run: Easy 800m to test the leg out. Felt alright. Brings the week up to 19.5 miles.
Swim: Went decent. I definitely need to be getting in the water twice per week to build up my stamina, so that's going to happen. Finning felt good.

FS, PU, SBC, HSC, KBSw, TGU, PL, SDHP, WSU, 2F1WB & Run, Core

2012-01-09T22:40:00.002-05:00

Lunchtime

Disciple, from SEALFIT

Baseline: ROM Drills. Barbell Complex 75#-105# with Burpee chaser.
- ROM, BBC 95#, 105#

Strength: Work up to 1RM Front Squat
- 205# x 1, 225# x 1, 240 x 1 (fail)

Stamina: Chipper, not timed: 12x Front Squat@ 90%1RM, ~~75x Burpee Box Jump~~----> 150 push ups, 800m Buddy Carry

- 195# for chipper, 160# sandbag for buddy carries (330m), 85# barbell for remainder (470m)

Work Capacity: 10 Rounds for time:

On the minute perform: 5 x Hang Squat Clean (95#/65#), 10 x Kettlebell Swing (55#/35#).
Rest 3 minutes then perform the following for time: 10x Sandbag Get Ups each side (80#), 20x Pull Up, 30x SDHP @ 75#, 40x Weighted Sit Ups(45#), 50x 2 for 1 Wall Balls.

- 7 rds of ladder before failing
- time: 22:17 (turkish get ups x 20 @ 40#)

Evening

Durability: 1x 1 Mile Sprint, 1x 800m Sprint, 1x400m sprint, 1x200m sprint. Rest as needed for max effort. 100x 4-Count flutter kicks, 100x Leg Levers. Active stretch or Yoga

on treadmill
1 mile warm-up
5 mile run, 44:49
1 mile cool-down

Glute medius work
100 four-count flutterkicks, 100 leg levers

Notes

Body: Tired, but otherwise good.
Workout: I attempted to PR the FS today, but it didn't work out. During Stamina I subbed push ups in for the burpee box jumps because I want to hit more of the core exercises and build them up for the near future, I struggled with push ups today so I need to do more of those. Also, a 160# sandbag is heavy and difficult to get into position; lucky for me a buddy was there to help get it in place. WC#1 was pretty challenging, made it 7 rds before I failed the interval. Moving into WC#2, went decently well. 2for1 Wall Balls are pretty nuts.
Run: The run started off ok, but shortly after starting I had irritation in my right tibia. I continued to play with my stride and eventually found an adjustment that took the strain away from my medial tib area, and that was good. Ended up finishing the run without the pain. 7 miles today brings the week up to 19.

Rest Day

2012-01-08T21:44:00.000-05:00

No workout.

Notes

Body: Sore chest, traps.

Run & Shoulder Work

2012-01-07T21:42:00.000-05:00

Afternoon

@ track
3 mile warm-up
1 mile, Continuous High Intensity (CHI), 7:22
1 mile cool-down

Shoulder work
DB press, 12-10-8-6
L-raises
rear delts
BB upright row
DB shrugs

Notes

Body: Sore hams and glutes and quads. Very sore chest. Knees felt stiff after the running.
Workout: Went well, using DBs to isolate the individual shoulders was effective. I'm going to continue workouts like this 1-2 times a week to increase my shoulder strength.
Run: Went ok. No real issues, but didn't feel completely smooth. CHI went fairly well, was shooting for 7:00-7:30 pace. 5 today brings the week up to 12 miles.

Run + DL, RC, BP, PPU, OL, Core

2012-01-06T21:38:00.000-05:00

Early morning

0600 formation run with active duty Army, Marines; 3.5 miles
2.5 miles on treadmill

Lunchtime

Distinct, from SEALFIT

Baseline: ROM Drills. 30-20-10 Wallball, Weighted Sit Up (25#)
- ROM, wall ball @ 25#, weighted sit ups @ 25#

Work Capacity: for time: 20x Deadlift (225#), 2x Rope Climb, 15x Deadlift (225#), 3x Rope Climb, 10x Deadlift (225#), 4x Rope Climb, 5x Deadlift (225#), 5x Rope Climb
- time: 19:04 (15' rope)

Strength: Work Up to 1RM Bench Press
- 255# x 1

Stamina: 5 Rounds, not timed: 10x Bench Press @ 60%1RM, 20x Plyo Push Ups, 50m Overhead Walking Lunge(45#)
- 155# for BP

Durability: 10 x Suicide shuttle run (0-25-50), 50x GHD Sit Ups, 50x Back Extensions. Active stretch or Yoga
- Shuttle runs 0-30-30, 50 GHDSU & BE. 400m cool down

Notes

Body: Still a little sore in glutes, otherwise feeling real good despite not sleeping well last night. Knees a little achy this morning.
Workout: Baseline--25# for wall ball seemed like a big difference from 20#, caught me off guard. WC went awesome, DLs felt tight, got to practice the rope climbing (Loop method). Tied PR on BP.
Run: Felt decent this morning. Shuttle runs at lunch totaled 1200m, so did the 400m to round out the 7 miles on the day.

Rest Day

2012-01-05T22:08:00.001-05:00

Some light stretching, no workout.

Notes

Body: I'm quite sore today. Glutes, hams, traps, neck and fronts of ankles (from having my feet held during sit ups last night).

BS, MC, BBJ, CP, PL, JR + Core

2012-01-04T19:52:00.000-05:00

Lunchtime

Suyoz, from SEALFIT

Baseline: ROM Drills. SEALFIT Complex (95#-125#). Run 800M
- ROM, BBC 95#, 115#

Strength: Work up to 1RM Back Squat
- 285# x 1 (with belt)

Stamina: Chipper, not timed: 20 x Back Squat @ 85%1RM, 200 x 4-Count Mountain Climbers, 200m Burpee Broad Jump
- 235# for BS, Rx

Work Capacity: 10,9,8…1 of Curtis P’s @95#, Pull Up ---> deadhang, Ball Slam -----> subbed 4x jump rope
- time: 21:52

Durability: 100 x Sit Ups, 1 x Max Plank Hold. Active Stretch or Yoga.
- Core done in the evening, 100 sit ups in 2:10 (94 in 2 mins, feet anchored)

Notes

Body: Overall feeling pretty good.
Workout: BS went decently well, but it was difficult. The last time I back squatted heavy was Dec 5, where I did 285# x 1 without a belt. Today I felt as if it had been too long between sessions, but it went decently well. Chipper went 4 sets of 5, and I tried to stay tight where I needed to be, and remain relaxed at the same time. WC was great, I pushed hard on that and it went well. Curtis P's generally suck, but today I managed them well.

"Hidalgo," Run, SC, MC, WL, Core + Swim

2012-01-03T23:49:00.000-05:00

Lunchtime

"Hidalgo," from SEALFIT

Baseline: ROM Drills. Run 400m, 20x Sandbag Cleans, Run 400m, 20 Sandbag Get Ups
- ROM, BBC 95#, 95#

Work Capacity: "Hildalgo," For time with a 20# vest or body armor:

Run 2 miles -----> 1 mile
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box -----> mountain climbers
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box -----> mountain climbers
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles -----> 1 mile

- time: 47:00

1 mile cool down

Durability: 100x Flutter kicks, 100x leg levers. Active Stretch or Yoga.
- Rx'd.

Evening
Swim (yds)

200 wu FR
200 turtleback
200 CSS
5 x 100 CSS w/60sec rest (focused on strong kick and long glide)
- times: 1:50, 1:45, 1:47, 1:46, 1:50
700 CSS w/fins
- time: 11:49
100 cool-down
(1900 yds total)

Notes

Body: Feeling pretty decent. Right knee slight dull ache at times.
Workout: Needed to shave time off the squat cleans, I took too long on those. During the last set I was able to comfortably do touch-n-go reps, therefore I should have been doing those the entire time.
Swim: Good.

Run, Beach Run, Thr, PL, PU, SU, BW, Core

2012-01-02T23:47:00.000-05:00

Afternoon

Run on boardwalk and soft sand
1 mile on boardwalk warmup
1 mile on soft sand, ~10 mins
1 mile on boardwalk ~9:00
1 mile on soft sand ~9:30

Evening

In with the New, from SEALFIT

Baseline: ROM Drills. 4 Rounds (Bar, Bar, 65#, 65#): 3x Power Clean, 6x Thruster, 9x Back Squat, 12x Push Ups
- ROM, complexes 2 rounds @ 65#

Strength: 5-5-3-3-3-2-1 Thruster
- 165# x 1, 185# x 1 (fail)

Stamina: 4 Rounds, not timed: 10x Thruster @50% 1RM, 10x Burpee Pull Ups, 50m Farmers Carry @ 55#
- N/A

Instead of Rx'd Work Capacity:

5 rounds of (6 x pull-ups, 12 x push-ups, 17 x squats)
50 seconds on, 10 seconds off, each of: squat jump, push ups, burpees, high knees, jumping lunges, tuck jumps, sit ups

Durability: 10 x 100m Sprints (:15 interval), 100 x Sit Ups, 100 x Arm Haulers. Active Stretch or Yoga.
- 100 four-count flutterkicks, 100 arm haulers

Notes

Body: Sore shoulders, especially right shoulder to the point of pain. Overhead movements were fine, but pushing was painful, so I limited those movements. Left foot pain less today, despite the running.
Workout: Went fairly well for feeling a little beat up. I want to hit the 185# thruster, however, should have had that today.
Run: Went well. Running at that pace on the sand was not difficult, however the sand was pretty flat because nobody is on the beach these days and therefore probably easier to work with. It also felt slightly firmer. I noticed that I was involving my hamstrings more in an effort to lift my foot from the sand without pushing into it. The 4 miles today brings me up to 18 miles on the week. 3 more to go tomorrow.

Rest Day

2012-01-01T23:17:00.000-05:00

No workout.

Notes

Body: Very sore shoulders. Left foot, medial side, has a slight pain. Very dull throbbing feeling at times just above right knee. Nothing too bad, but want to note it.

Run INT & PU, WSU, D, WB, BS, SU, Brp

2011-12-31T23:05:00.000-05:00

Afternoon

@ track
3 mile warm-up
4 x 400 w/2:30 rest
- times: 1:37, 1:35, 1:32, 1:29
1 mile cool-down

then Out With The Old, from SEALFit

Baseline: ROM Drills. Pyramid 1…10…1 push-ups, weighted sit-ups, dips

- ROM, pyramid

Work Capacity: 5 Rounds: 1min suicide sprint, 1min wall ball, 1min ball slam, 1min sit ups, 1 min burpee, 1min rest

- Rx'd. 16# ball for wall ball and ball slams. Totaled 700m on suicides

Durability: 4 Mile Timed run. Active stretch or yoga

- Ran 900m cool down

Notes

Body: Sore hams, low back. Shoulders very sore.
Workout: Went well, legs were tired from all the running, and shoulders were really getting hit. Very intense workout.
Run: First week of integrating speed work. It was pretty good, no real big issues during the runs, but I have to make sure I stay relaxed and balanced. 6 miles today brings me up to 14 on the week.

DL, JS, OHC, PL, PU, TTB, GU, FC

2011-12-30T22:56:00.000-05:00

Lunchtime

Fortitudine, from SEALFit

Baseline: ROM Drills. Frog complex with burpee chaser (75#-105#)

- ROM, BBC 85#, 105#

Strength: 10-5-3-3-3-3-3 Deadlift

- 275# x 3, 315# x 3, 335# x 3, 350# x 3 (fail)

Stamina: Chipper, not timed: 20 x deadlift @ 90% 3RM, 75x Barbell Jump Squats, 800m OH Plate Carry (@45#)

- 295# for chipper, the rest Rx'd.

Work Capacity: 10 Rounds for time: 8 x Pull Ups, 8 x Push Ups, 8 x Toes to Bar, 8 x Sandbag Get Ups, 25m Plate Farmer Carry (@ 2 x 45#)

- Changed to AMRAP 16 mins, 5 rds. Subbed medicine ball get-ups for sandbag get ups

Durability: 4 x 800m Sprint @ 3:30 Interval, Active stretch or Yoga

N/A

Notes

Body: Sore hands, forearms, biceps, traps.
Workout: DLs went well, but not as high as I'd like. Form was good though, and I used a belt. Felt strong on the chipper, OH plate carry was difficult, made it 200, 150, 150, 150, 150 meters at a time, felt my triceps fatiguing. Changed WC in the interest of time.

Run + Yoga + RC

2011-12-29T22:52:00.000-05:00

Lunchtime

Run on treadmill
1.5 mile warm-up
5 mile run, 44:45
1.5 mile cool-down

Afternoon
Yoga for 75 mins

Evening
Rock climbed ~75 mins, 5.8s and 5.9s

Notes

Body: Sore traps, shoulders, biceps
Run: Went well, cruised along nicely. 8 miles today.

PC, Thr, BP, Row, MC, PL, SU, Core

2011-12-28T22:54:00.000-05:00

Lunchtime

Trust, from SEALFit

Baseline: ROM Drills. 50 x Sandbag Get Ups, 800m Run
- ROM, med ball shoulder get ups.

Strength: Work up to 1RM Clean
- 155# x 1, 185# x 1, 200# x 1 (fail, fail, fail, fail), 185# x 1, 200# x 1 (fail, fail)

Stamina: 5 Rounds, not timed: 3x cleans @ 75%1RM, 10x Thrusters@95#, 50m Buddy Pull with heavy band
- 145# for cleans, Rx thrusters, 100m back pedal subbed for buddy pulls. 4 rds only.

Work Capacity: 4 Rounds for time, with a 20# weight vest:

800m Run -----> subbed 500m row
10 x 4-count mountain climbers
25 x Pull Ups
50 x Sit Ups

- time: 38:40 (25# vest)

Durability: 4 Rounds: 20 x Leg levers, 60 sec Plank, 20 x Russian twist@20#, 10 x Back Extensions. Active Stretch or Yoga
- 4 rds 20 x leg levers, 60 sec plank, 20 x Russian twists @ 20#. 4 x 10 weighted back extensions

Notes

Body: Feel pretty good, slightly sore shoulders.
Workout: Really wanted to nail a 200# power clean today, but I wasn't dropping under the weight enough to catch it, it was frustrating. Stamina went well, I felt strong, thrusters were solid, weight on the heels, knees pushed out, they felt right. WC was long. Good workout today.

BrpKTE, OHS, MC + Swim, PU

2011-12-27T22:48:00.000-05:00

Lunchtime

Dangerous, from SEALFit

Baseline: ROM Drills. 10,9,8…1 of Wall ball and Box Jumps
- ROM, WB/BJ 10,9,...1

Work Capacity: AMRAP 30 minutes:

10 x Burpee-KTE
10 x Overhead Squats (95#) -----> 75#
20 x Double Unders -----> mountain climbers

- 9 rds (completed the 10th)

Durability: 3 mile run at a moderate pace. Active Stretch or Yoga.
- N/A. Groin work.

Evening
Swim (yds)

200 wu FR
200 turtleback flutter kicks
3 x 200 CSS w/120sec rest
- times: 3:46, 3:48, 3:39
3 x 200 CSS w/fins, w/90sec rest
- times: 3:13, 3:14, 3:12
50 simulated drown proofing
100 cool down
(1750 yds total)

1 x 35 push ups

Notes

Body: Sore shoulders. I did the box jumps and the jumping during the burpee-KTE, and I believe it slightly irritated my right tib.
Workout: Went well, OHS unbroken but difficult.
Swim: Good to get in the water again, this is something that needs to be included more and more now that my running is coming along. Felt good in the water, definitely not completely smooth but not bad. Felt the fronts of my ankles fatiguing as well, those will get stronger.

MP, PP, FC, Row, CPL, Brp, MC, KBSw, Run, Core

2011-12-26T22:45:00.000-05:00

Afternoon

Yoda, from SEALFit

Baseline: ROM Drills. Barbell Complex with burpee chaser
- ROM. Shoulder work.

Strength: Military Press: 5-5-3-3-3-3-3
- 125# x 3, 135# (1, fail), 135# (2, fail)

Stamina: Chipper, not timed: 20 x Military press@90% 3RM, 75 x Push Press@45#, 800m Buddy Carry
- 115# for presses, Rx PP, subbed 800m farmer carry w/50# for buddy carry

Work Capacity: 8 Rounds for time:

200m row or run ----> rowed
1 Rope Climb ----> subbed 8 commando pull ups
6 x Burpee Box jumps -----> subbed 6 burpees + 6 mountain climbers
12 x KB Swings (55# / 35#)

- time: 24:11

Durability: 10 x Hill Sprints (substitute 200m sprint if you don’t have a hill), 50 x Reverse Hypers. Active Stretch or Yoga
- 1.5 mile run. 50 supermans, 50 leg levers.

Notes

Body: Calves a little sore.
Workout: Weights felt heavy (I think they were, I was at a globo gym and they didn't feel quite right). It was still good to do shoulder work. Push presses felt succint and snappy. WC was good, high intensity for the duration.
Run: Finished off the running with 800m farmer carry, then the 1.5 mile run on nearby roads. 20 miles this week and it felt super, I'm real happy about that. Next week I want to begin introducing speed work.

Run

2011-12-25T23:13:00.000-05:00

Evening

On local roads
4 mile run, easy pace

Notes

Body: Feel pretty good.
Run: Went well for being on asphalt. Up to 18 on the week.

Rest Day

2011-12-24T23:12:00.000-05:00

No workout:

Notes

Body: Sore hams, glutes, lats, forearms.

Run + WB, KBSw, MC, SBC, SDHP, OHS

2011-12-23T23:10:00.000-05:00

Lunchtime

On treadmill
1 mile warm-up
4 mile run, moderate pace (~8:30/mile), 33:50 mins
1 mile cool-down

Evening

Fightclub, from SEALFit

Baseline: ROM Drills. Barbell Complex 75#-105# with burpee chaser.
- ROM. Various movements as warm-up

Work Capacity: 5 Rounds for time:

1 minute Wallball (20#)
1 minute KB swing (55/35#)
1 minute Box Jumps (24in / 20in) -----> mountain climbers
1 minute Sandbag Cleans (80# / 50#) -----> ~40# sandbag
1 minute Row -----> SDHP @ 55#
1 minute Rest

- Not a timed workout

Strength: 5-3-1-1-1-1-1 Overhead Squat ----> 4 x 5 OHS @ 95#
- 4 x 5 @ 95#

Stamina: 5 Rounds, not timed: 10 x Overhead Squat @50% 1RM, 20 x Weighted Lunge (2 x 35# DB), 1 x Rope Climb
- N/A

Durability: 10 x 200m Sprint(:30interval). 100 x 4-Count Flutter Kick, 50 x Good Mornings. Active Stretch or Yoga
- N/A

Notes

Body: Feel pretty good. Still a little sore here and there.
Workout: Good workout, kept the intensity high. OHS turned into a practice session as I was feeling unstable.
Run: Went well, cruised the run easily with no real issues, though I could feel my legs tiring. Up to 14 miles on the week.

Yoga + RC

2011-12-22T23:07:00.000-05:00

Late Afternoon

Yoga, 75 mins

Evening
Rock climbed ~2.25 hours, 5.8 - 5.10, it went very well and was fun.

Notes

Body: Sore hams, glutes, calves, bicep, traps, forearms
Workout: Yoga is always beneficial for me inflexible body. Rock climbing was fun, got some 5.10s which is great.

DL, OHL, PC, PL, KBSw, Run, Core

2011-12-21T23:06:00.000-05:00

Lunchtime

Unbeatable Mind, from SEALFit

Baseline: ROM Drills. 50 x Turkish get ups @35#. 800m Run.
- ROM. DL warm-up. 800m run.

Strength: Work up to 3 RM Deadlift -----> 5 x 3 instead
- 275# x 3 305# x 3, 305# x 3, 305# x 3, 315# x 3

Stamina: Chipper, not timed: 15 x Deadlift @90% 3RM, 50 x SDHP @75#, 400m Overhead lunge @ 45# bar
- DL @ 245#, 300m overhead lunge @ 45#. No SDHP.

Work Capacity: 4 Rounds for time:

10 x Power Clean (135 / 95#) -----> scaled to 125#
20 x Pull-ups
30 x KB Swing (70#/55#)
800m run -----> scaled to 400m run

- time: 34:42

Durability: 50 x GHD sit-ups. 50 x GHD hip extensions. Active Stretch or Yoga.
- Rx.

Notes

Body: Sore hams, lats and shoulders, abs.
Workout: My lower back has been feeling slightly achey after going very heavy, so I decided to keep the weight away from maximums. It went well. Stamina--lunges were rough after a while. WC went fairly well, swings were heavy today.
Run: 1.5 miles today, brings me up to 8 thus far.

Run + JPL, BSlam, Core

2011-12-20T23:32:00.000-05:00

Lunchtime

On treadmill
1 mile warm-up
5 mile run, 44:50
0.5 mile cool-down

Evening

Slammer, from SEALFit

Baseline: ROM Drills. 3 Rounds: 10 x jumping squats, 10 x push ups, 400m run
- ROM.

Work Capacity: 50-40-30-20-10 reps of the following for time…

Jumping Pull ups
Ball Slam

- time: 14:44

Durability: 4 x 800m sprint(1:30interval). 4 Rounds: 10x Weighted sit ups, 60 sec Farmers carry (70#), 10 x Seated Russian twist @25lbs, 10x back extension. Active Stretch or Yoga.

- No runs. Core Rx'd, WSU & Russian twists w/20# ball. Gluteal work afterwards.

Notes

Body: Feel pretty good, sore shoulders and abs and upper back.
Run: Went well. Felt good for the most part, although I could tell I was getting tired. Slight tigthness in left soleus/achilles area. 6.5 miles for the day.
Workout: Good intensity on this. JPL really hit ya hard.

PC, PP, RRPU, BC, KBSn, SU, GHDExt + PR

2011-12-19T23:25:00.000-05:00

Evening

Pala, from SEALFit

Baseline: ROM Drills. Frog Complex 75#-105# with push up chaser
- ROM, BBC 75#, 95#

Strength: 5-4-3-2-1-1-1 Push Press -----> Power Clean + Push Press
- 165# x 1, 185# x 1 (PR), 195# x 1 (fail, fail), 195# x 1 (PR power clean, fail push press)

Stamina: 5 Rounds, not timed: 10 Push Press @ 60% 1RM, 10 x Renegade row (2 x 40# DB), 50m Buddy Carry

- 115# for push press, Rx'd else.

Work Capacity:
1) As many reps as possible in 10 minutes of KB Snatches @ 24kg (alternate arms as needed)

- 130

–3 minute rest
2) 5 Rounds: 200M Row, 200M sprint

- No time for this

Durability: 3 mile run @ moderate pace. 100x Sit ups, 50x Reverse Hyper. Active Stretch or Yoga.
- No run. 100 sit ups, 50 GHD extensions

Notes

Body: Feel good. Right tib slight irritation.
Workout: Went extremely well! Set PRs on PP and PC. On WC1 I had a slight twinge in my right elbow that I was aware of, so I was favoring that. I believe I can perform better on that workout.

Rest Day, Walk

2011-12-18T23:10:00.000-05:00

Spent the day in NYC walking around, it was a good time. Visited the 9/11 Memorial. It's a nice tribute, and it's emotional to see all the names stamped into the plates.

Notes

Body: Sore shoulders and upper back.

Pr, D, SQ, PU

2011-12-17T23:59:00.000-05:00

Afternoon

Press 5 x 3
135#, 135# (1, fail), 125#, 125#, 135# (2, fail)

Front/Side/Rear delts

100 dips, 100 squats, 50 push ups

Notes

Body: Feel pretty good today, slight tibia irritation.
Workout: Went well, decently strong today. I may start to do supplemental strength work on Saturdays, we'll see.

Thr, PL, HSPU, T2B, BP, PPU, FC, Plank

2011-12-16T23:58:00.000-05:00

Afternoon

KISS, from SEALFit

Baseline: ROM Drills. 10 minutes of Sand bag get ups
- ROM. Rope climbs. Basketball warm-up

Work Capacity: 7 Rounds for time:

7 x DB Thrusters @ 35lbs
7 x Pull ups
7 x Hand stand push ups
7 x Toes 2 bar

- time: 9:57

Strength: Work up to 1RM Bench Press
- 245#

Stamina: 5 Rounds, not timed: 5 x Bench Press @70% 1RM, 10 x Dynamic/Plyo Push ups, 50m Farmers Carry
- 175# for BP.

Durability: Run 2 miles in body armor or 25# weight vest. Plank hold 1 x 5 minutes. Active stretch or Yoga

- Plank 1 x 5mins

Notes

Body: Felt good. Some tibia irritation. Letting it rest for a few days before starting up my 20 mile week.
Workout: WC went very well, I pushed hard and maintained high intensity for the duration which was my goal today. BP went fairly well, though 10# off my PR. Plank hold for 5 mins was good.
Misc: Watched this video on youtube recently and it's been resonating within me. It's about effort and you can check it out here.

Run, OHS, Brp + RC

2011-12-15T23:39:00.000-05:00

Evening

Baseline: ROM Drills. 21-15-9 reps of Wall ball, 4-count mountain climbers
- ROM. Ran 2.5 miles.

Work Capacity: For time:

Complete 100 overhead squats as fast as possible @115# -----> scaled to 50 reps @ 95#
at the top of each minute perform 3 burpees

- time: 9:14

Durability: 6 x 400m sprints (:45sec interval). 100 x 4-Count flutter kicks, 100 x 4-Count arm haulers. Active stretch or Yoga

- N/A

Rock climbed for 2.25 hours.

Notes

Body: Felt pretty good. Run felt a bit off.
Workout: Pressed for time so this got cut short. Even so, I found the OHS challenging today.
Run: Brought my weekly total up to my goal of 19. This week went very well, but was not perfect.

FS, BPL, FC, SDHP, KBSw, Core + PR

2011-12-14T23:29:00.000-05:00

Evening

@ L.A. Fitness, San Diego

Baseline: ROM Drills. Curtis P complex 75#-105# (6 reps at each weight)
- ROM.

Strength: 5-3-3-3-3-3 Front Squat
- 185# x 3, 205# x 3, 215# x 3 (PR)

Stamina: Chipper, not timed: 10 x Front Squat @ 90% 3RM, 75 x Burpee Pull ups, 800m Buddy Carry
- 175# for FS. 800m farmer carry w/55# subbed for the buddy carry

Work Capacity: 6 Rounds for time (no rest between rounds):

1 minute max distance row -----> Subbed SDHP 55#
1 minute max KB Swings (55# / 35#)

- Rx'd

Durability: 3 mile run @ moderate pace. 50 x Reverse Hypers (or GHD Back extensions). 4 Rounds: 60sec Plank, 30 sec rest
- Core Rx'd. No run.

Notes

Body: Felt good today. My schedule worked out well enough that we got done early enough, and my flight out of SD was late enough that there was enough time to work out at a gym.
Workout: Went well. PR'd the FS, though form was definitely affected by the load. Farmer carry's were rough, I did 100m at a time and my forearms were screaming. WC I definitely just went through the motions, need to bring up the intensity.
Run: Counting today's 800m FC today in my weekly mileage.

Run

2011-12-13T23:16:00.000-05:00

Afternoon

Run on treadmill
1 mile warm-up
4 mile run, 36:50

Notes

Body: Feel good.
Run: Felt real good today. Smooth running, no issues. This brings me up to 16 miles for the week.

Rest Day & Travel

2011-12-12T23:13:00.000-05:00

Long day of travel today. Flew to San Diego and drove to Yuma.

Notes

Body: Pretty good, ready to workout.

Rest Day

2011-12-11T23:11:00.000-05:00

No workout

Notes

Body: Felt pretty good. Slight tibia irritation.
Misc: I have travel this week, that'll throw a wrench in my schedule.

Run + DL, PP, BS, Core

2011-12-10T22:00:00.000-05:00

Afternoon

@ track
1.5 mile warm-up
2 mile run, moderate pace, 16:44
1 mile cool down

Evening

Battle, from SEALFit

Baseline: ROM Drills. 5 Rounds: 5 x Burpees, 10 x Wall ball sit ups, 200m Run
- N/A

Work Capacity: For time:

Run 1 mile ----> N/A
50 x Deadlifts (135# / 95#)
75 x Push Press (95#/ 65#)
100 x Back Squats (95# /65#)
Run 1 Mile -----> N/A

- time: 19:44

Durability: 4 Rounds, not timed: 10 x Weighted sit ups (45#), 60 sec Front bridge, 5 x Slashers (35# each side), 10 x Reverse Hyper. Active Stretch or Yoga
- Rx'd

Notes

Body: Sore legs, calfs/soleus sore, shoulders tired, abs sore. Low back sore. Right tib some pain when I press on it.
Workout: Went decently well. Low back started to bother me on DLs and BS. I think it's still feeling the effects of heavy DLs earlier in the week.
Run: Felt decent, not perfect. 4.5 miles today brings me up to 11 over the past 2 days.

Run + "Wood," Brp, MC, SDHP, Thr, Pr

2011-12-09T21:14:00.001-05:00

Early Morning

0600 formation run with active duty, 3.4 miles, ~33 mins
0.6 mile cooldown, round out the mileage to 4.0

Evening

Baseline: ROM drills. Sand Bag Get ups x 40
- ROM. Med Ball shoulder get ups 30# x 40

Work Capacity: "Wood," 5 Rounds for time of:

Run 400 meters
10 x Burpee box jumps (24″ box) -----> burpees + mountain climbers
10 x Sumo-deadlift high-pull (95#)
10 x Thruster (95#)
Rest 1 minute

- time: 27:43, forgot about the 1 min rest each round.

Strength: 10-8-6-4-3-2-1 Military Press

- 130# x 3, 140# x 2, 150# x 1

Stamina: 4 Rounds, not timed. 5x Press@75% 1RM, 10x Push Press @ 95#, 50m buddy pull (w/ band)
- 115# for press. Instead of buddy pulls, 100m backpedal

Durability: 2 x 1 mile run AFAP (2:00 interval). 50 x RDL @45#, 100 x 4-count Flutter Kicks. Active Stretch or Yoga.

- RDL @ 45# x 50, 100 flutter kicks, 1.25 mile cool down

Notes

Body: Feeling good this morning. Bonked in the afternoon but got motivated for my evening workout.
Run: Morning run went fairly well. I felt good, but not 100% great. Morning run + WC runs + cool down run = 6.5 miles total today.
Workout: WC went well, but I completely forgot about the 1 minute rest after each round. Military press went surprisingly well after a week that was very shoulder-heavy. 5# off my PR.

RC

2011-12-08T21:05:00.000-05:00

Evening

Rock climbed 2 hours. 5.8s and 5.9s.

Notes

Body: Abs are sore.
Workout: Rock climbing was good fun, I was happy to do it.

DL, BJ + C&P, PL, MC

2011-12-07T20:51:00.000-05:00

Lunchtime

Tighten Up, from SEALFit

Strength: Work Up to 3RM Deadlift
- 345# x 3

Stamina: Chipper, not timed: 20x Deadlift @ 90% of 3RM, 40x Box Jump @30in, 400m BW Farmer walk (walk 400m with a body weight barbell back racked)
- 245# for DLs. BJ Rx'd. No time for farmer walk.

Evening
Baseline: ROM Drills. Frog Complex 4 rounds 75 – 105# w/ push-up chaser
- ROM. BBC 75#, 105#

Work Capacity: 10,9,8,7…1 of the following:

Squat-Clean & Press (95/65#)
Pull Ups -----> deadhang
4-count mountain climbers

- time: 17:51

Durability: Run 3 Miles in a 20 to 25# vest or body armor. Active Stretch or Yoga.
- N/A

Notes

Body: Sore abs. Shoulders and traps are sore as well.
Workout: Tied my 3RM PR. It was heavy, and my low back was starting to feel it. This made the Chipper much more difficult. In the evening I did the rest of the workout and it went pretty well, but I believe it should have gone faster. Did deadhang pull ups. LOTS of overhead work this week, shoulders are getting it good.
Misc: Starting my 7 day running cycle tomorrow on Friday; 19 miles.

C&J, BSU, RC

2011-12-06T20:46:00.000-05:00

Lunchtime

Tao, from SEALFit

Baseline: ROM Drills. 40 x Sand bag clean and press. 800m Run.
- ROM. C&J warm up

Work Capacity: 10 Rounds for time: ----> scaled to 8 rds

5 x Clean and Jerk @ 135#
30 x Step Ups (24″ box)
1 x Rope Climb

- time: 49:02

Durability: 4 Mile timed run. Active Stretch or Yoga.
- N/A

Notes

Body: Feel good. No tibia issues. Legs and shoulders are tired and sore.
Workout: Went well! First time doing actual rope climbs in a workout since we've recently got them at our gym at work. They are 30' long, but I'd say about 22' is actually climeable. They did tear up my shoes a little bit on the descent--not cool. C&J felt heavy. 140 meters round trip to and from ropes station added to time.

Thr, Brp, BC, PL, BS, PP, SU + Run, Core

2011-12-05T20:59:00.001-05:00

Lunchtime

Tico, from SEALFit

Baseline: ROM Drills. Barbell Complex 75-105# with burpee chaser.
- ROM, BBC 75#

Strength: 5-4-3-3-3-2-2-1 Thruster
- ... 145# x 3, 165# x 2, 175# x 2 (fail), 175# x 1

Stamina: 5 Rounds, not timed: 10 x Thruster@50% 1RM, 15 x Burpees, 50m Buddy Carry
- Rx'd, 90# for thrusters

Work Capacity: for time do 21-18-15-12-9-6-3 of the following…

Pull ups
Back Squat @ 95#
Push Press @ 95#
Sit Ups

- time: 19:05

Durability: Sprint 10 x 100m(:15sec interval). 50x Good mornings @45#, 50x Toes to Bar. Active stretch or Yoga.
- Run--1 mile warm-up. 2 mile run, easy pace. GM, TTB. 1 mile cool-down.

Notes

Body: Feeling good and ready today. Some soreness in calves.
Workout: Went well. Wanted to hit 185# on thrusters though. Next time. WC went well, everything unbroken except for 21, 18, 15 sets of push press.
Run: The run went fairly well today. No issues, though I didn't feel completely balanced. 4 miles today puts me at my week's goal of 18 miles for this week, and it went very well!

Rest Day

2011-12-04T20:57:00.000-05:00

No workout.

Notes

Body: Feeling pretty good. Some residual soreness in tibia, but I don't think it's from yesterday's run, just faint and leftover from earlier in the week.

Run

2011-12-03T20:56:00.000-05:00

Afternoon

@ track
4 x 400m warm up/stretch
4 mile run, moderate pace, 38:37
1 mile cool down/stretch

Notes

Body: Legs a bit tired. Tibia feels ok, slight irritation.
Run: Went quite well today. Took my time warming up and I found my stride early. Felt good. The "cue" for me to find balance, or at least how I am perceiving what I am doing, is by concentrating on right hip/leg adduction (upper leg closer to centerline). That seems to help me activate my hip/glute, relax my lower leg, and feel balanced as I run. 6 miles total today.

BBBrp, BS, SBL, FC, + PR

2011-12-02T20:54:00.000-05:00

Afternoon

Forge, from SEALFit

Baseline: ROM Drills. 3 Rounds @ 12kg: 3 x 1 arm KB Swing each arm, 3 x KB Snatch each arm, 3 x KB clean+thruster each arm, 3 x Pull up.
- ROM, KB complex w/16kg

Work Capacity: For time, 100 barbell burpees @ 75% body weight
- 30:04, used 115# (~68% body weight)

Strength: 5-3-2-1-1-1-1-1 Back Squat
- ... 255# x 1, 275# x 1, 285# x 1 (PR)

Stamina: 4 Rounds, not time. 10 x Back Squat @60% 1RM, 20 x Sandbag Lunges (hold sand bag in front rack position), 50m Farmers Carry
- 170# for BS. 40# SB. FC w/65# DBs

Durability: Run 2 miles at moderate pace. Active stretch or Yoga.
- N/A

Notes

Body: Feeling good today. Barbell burpees aggravated tibia somewhat.
Workout: Felt good. Despite the long barbell burpees workout (burpee on the bar, then ground-to-overhead), managed to PR my unbelted back squat. Not a absolute PR, as I've done more with a belt on. For Stamina, all BS unbroken, which was awesome.

Run + FB

2011-12-01T20:53:00.000-05:00

Lunchtime

2 mile run, easy pace, on treadmill

Evening
Flag football playoff game rd 1. Won.

Notes

Body: Slight irritation in tibia. Legs still sore.
Run: Kept the miles down as I had sizable volume yesterday. Struggled to find a balanced stride today.

SC, OHC, PP, PL, KBSw, Run + Core, Run

2011-11-30T23:21:00.001-05:00

Lunchtime

Distinction, from SEALFit

Baseline: ROM Drills. Barbell Complex 75-105# with burpee chaser
- ROM. BBC 85#, 105#

Strength: Work up to 1RM Squat Clean
- 155# x 1, 175# x 1, 195 x 1 (fail, fail, fail, fail)

Stamina: Chipper, not timed. 10 x Squat Clean @ 90% of 1RM, 50 x Squat Clean with barbell, 400m Overhead Carry @45#
- 155# for SC. Rx.

Work Capacity: Complete AMRAP in 20 min of the following…

10 x Push Press@ 95#/65#
10 x Pull Ups
10 x KB Swing @ 24-32kg (used 60#)
100m Run

- 8 rds + 10 PP

Ran 1.25 mile cool down

Evening

Durability: 8 x 400m Sprints (2:1 rest to work). 100 x 4-Count Flutter Kicks, 100 x Leg Levers. Active stretch or Yoga

- 2.5 miles easy. FKs and LLs. 1 mile moderate, 0.5 mile cool down.

Notes

Body: Quite sore in the hams, glutes max, glute med. Shorter recovery time since I worked out last night. Tibia pretty good today, though not perfect.
Workout: A bit rusty at first but shook it off and hit it good. Have trouble getting under the heavier SC weights, couldn't get under 195#. PP, PL and KBSw all went well.
Run: With my tibia feeling good after a few days off, decided to get back into running. Felt quite good during the lunchtime runs, balanced and relaxed. In the evening I felt good, but not as good. No pain during the runs, but a slight sensation later on. Iced. Ran 6 miles today, counting the 400m overhead run and 800 meters during the WC.

PL, PU, SQ, FS, Brp, MC, DL, SU, WV

2011-11-29T23:11:00.000-05:00

Evening

Fear, from SEALFit

Baseline: ROM Drills. 10 Rounds: 5 x Pull ups, 10 x push ups, 15 x air Squats
- ROM. 8 rds.

Work Capacity: With a 25lb weight vest or body armor, AFAP do 15, 14, 13, 12…1 reps of the following…

Front Squat @ 95lbs / 65
Burpees
Box Jumps ----> mountain-climbers
Deadlift @135lbs /95
Sit ups

- time: 51:38

Durability: Run 2 Miles at moderate pace. Active stretch or Yoga

N/A

Notes

Body: Sore chest and front delts. Tibia feeling better.
Workout: This was difficult and grueling. The 25# weight vest added a large amount of difficulty to it. All FS unbroken except rds of 14 and 13. All DLs unbroken.

BP, RR, SBC, Prowler + Core, PR

2011-11-28T21:24:00.001-05:00

Lunchtime

BB1, from SEALFit

Baseline: Drills, Frog Complex 4 rounds 75 – 105# w/ push-up chaser
- ROM, Complexes @ 85#, 105#.

Strength: 10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 Bench Press
- 225# x 1, 240# x 1, 255# x 1 (PR)

Stamina: 5 Rounds, not for time: 2x Bench Press @ 80%1RM, 20 x DB Renegade Row, buddy carry 50m
- 195# for BP. 10 RR @ 40# per round. Sandbag shoulder carry for buddy carry

Work Capacity: 10 Rounds

50m Prowler or Sled Push @90lbs
45 second rest

- Rx'd, with rest varying from 45-75 seconds in the later rounds

Durability: 4 Rounds, not for time: 50 x 4-Count flutter kicks, 60 sec Plank Hold, 20 x Russian Twist, 10 x Reverse Hypers. Active stretch or Yoga.
- Done in the evening. Also gluteal work.

Notes

Body: Feel well rested and ready to train today. No noticeable tibia issues, though I will continue to rest it.
Workout: Went quite well today. I set a 5# PR on my 1RM bench press. Prowler was good, I still believe that is the single most effective piece of training equipment around.

Rest Day

2011-11-27T21:24:00.000-05:00

No workout. Feels good to rest.

Notes

Body: Feel good with the exception of my tibia aching. Plenty of icing today.

"Deck of Cards," Brp, JL, MC, Run

2011-11-26T21:20:00.000-05:00

Evening

Bad Deck, from SEALFit

Baseline: ROM Drills.
- Rx

Work Capacity: w/ 20# vest do deck of cards for time:

Hearts = Burpees
Spades = Pull-ups -----> jumping lunges, each leg
Clubs = 4 count mountain climbers
Diamonds = Row 25M x face value of card (see notes) -----> ran 400m for 12 diamonds (total 3 miles)

- time: 48:45

Durability: 3 mile run slick @ a moderate pace. Active Stretch or Warrior Yoga
- N/A

Notes

Body: Feel pretty good with the exception of my tibia.
Workout: Everything was good except running was causing active irritation in my tibia during some of the 400's. They were all done at a relatively easy pace.
Run: Totaled 17 miles this week, reaching my goal. However, it was the exact opposite of last week and I had plenty of irritation. I'm going to take a few days off of running and get back into it. I'll shift my "week" schedule as needed so that it isn't necessarily Mon-Sun, but instead 7 days from the day I start running.

C&J, SBFS, FC, Run, PL, PU, SQ, Core

2011-11-25T21:14:00.000-05:00

Late Afternoon

Tangover, from SEALFit

Baseline: ROM Drills. 1…6…1 cousin to wall ball
- ROM, 3 x 6 cousin-thrusters

Strength: 8 – 6 – 4 – 3 – 3 – 3 – 3 Clean & Jerk
- 135# x 3, 155# x 3, 165 x 3 (1,1,1 with 15-30sec breaks between reps)

Stamina: Chipper: 12 x C & J @ 90% 3RM, 50 x Sand Bag Squat Clean (80# bag), 800M Farmer’s carry (2 x 55# KB)
- Used 135# for C&J. Sandbag front squat instead of sandbag squat clean.

Work Capacity: 10 rounds for time:-----> modified to 6 rds

run 400M
max rep pull-ups (drop off bar) -----> 10 deadhangs
max rep push-ups (no pause at top or bottom) -----> 25 push ups
max rep air squats (no pause at all) ------> 25 squats

- time: 32:39

Durability: 4 x 2 minute plank hold. Active Stretch or warrior yoga.
- 2 x 2 min plank

Notes

Body: Some tibia irritation today, a little frustrating.
Workout: Went pretty well. No bumper plates/platforms today and it was still pretty good. Push ups/squats felt good, pull ups were a little harder but still unbroken. Running done at 10 min pace.
Run: Counting the 800m FC, 2 miles total today. Definitely some tibia issues.

Run, PU

2011-11-24T21:11:00.000-05:00

Noon

@ track
1 mile warm up
3 mile run, moderate pace, 25:40
1 mile cool down

4 x 25 push ups

Notes

Body: Feel pretty good today. Lower back still sore. A little off balance during the run.
Run: Went decently well, slightly out of balance I felt. Have been having a hard time trying to replicate the success of last week.

Rest Day

2011-11-23T21:12:00.000-05:00

No workout today.

Notes

Body: Sore legs and very sore lower back.

BS, PL, MC, Run, Core

2011-11-22T21:09:00.000-05:00

Lunchtime

Get Some, from SEALFit

Baseline: ROM Drills. Grinder PT 15 minutes
- ROM, rope climbs, PT

Work Capacity: 5 rounds for time:

10 x Back Squats (155# / 105#)
20 x Pull-ups
30 x Box jumps (24# / 20#) -----> 30 x 4-ct mountain climbers
Run 800M

- time: 48:44

Durability: Row 2,000M at below 1:50 per 500M pace. 100 x 4-count flutter kicks. 100 x good mornings. Active Stretch or yoga.
- 100 fk's, 100 GM's

Notes

Body: Legs are sore, lower back is very sore.
Workout: Went well, BS unbroken.
Run: Felt pretty good, did 2.5 miles total.

Run, PC&J, PL, SJ, DL, BBJ, SBC, Core

2011-11-21T21:50:00.001-05:00

Lunchtime

Vector, from SEALFit

Baseline: ROM Drills. Bar Bell Complex 75 – 105# w/ push-up chaser. Run 800M
- ROM, BBC 75#, 95#, 800m run

Work Capacity: on the minute for 20 minutes: -----> Subbed into a "ladder" style workout

3 x Tire Flips (jump through) or 3 x Power Clean & Jerk (135# / 95#)
4 x Dead Hang Pullup
5 x Squat Jumps

- 6 rds @ 135#, rest 5 mins. 4 rds @ 135#, rest 5 mins. 7 rds @ 115#, rest 3 mins. 3 rds @ 115#

- 800m run after WC

Evening
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Dead Lift
- 315# x 3, 335# x 3, 345# x 3 (PR)

Stamina: Chipper: 15 x DL @ 90% 3RM, 50 x Burpee Box Jumps, 800M Buddy Carry
- 275# for DL. Sandbag carry for buddy carry

Durability: Sprint 1 min max effort, 30 second rest, 8 rounds. Max sit-ups in 2 minutes, followed immediately by 3 minute plank hold. Stretch or Hip Mobility drill
- 86 sit ups. Plank. Ran 1 mile before DL, 1 mile after chipper, and 1 mile after core work.

Notes

Body: Feeling good and ready to workout. A little tired.
Workout: This WC was designed to be pretty difficult. That is a lot of movement to do in a minute. 135# proved to be a bit heavy, and I ended up changing the workout to be more of a "ladder," and scaling the weight by the end. DLs went well, 345# x 3 is good for me.
Run: Went decent enough. Breaking the running up into smaller segments has been helpful. I didn't feel 100% balanced thru the runs until the final 400m. Counting the 800m sandbag carry, did 4.5 miles today.

Rest Day

2011-11-20T21:49:00.000-05:00

No workout.

Notes

Body: Tib a little funky, but not bad. The surface yesterday was a little unusual for my running.

Run

2011-11-19T21:48:00.000-05:00

Afternoon

Ran 2.25 miles, on the streets, easy pace.

Notes

Body: Quads still pretty sore, along with hams and glutes.
Run: Today went decent, but I did not feel as balanced as the rest of the week--maybe because I was running on a surface I'm not used to, and the road is slightly crowned. All said, did 16 miles this week and felt better than I have in the recent past (weeks when I ran 10ish - 15ish miles).

Thr, SDHP, WL, MU, HSPU, Brp, Run

2011-11-18T21:40:00.000-05:00

Afternoon

Functional, from SEALFit

Baseline: ROM Drills. 3 rounds: 200M run, 20 x Wall balls, 10 x hollow rocks
- ROM, WB, hollow rocks

Strength: Work to 3RM Thruster
- 145# x 3, 165# x 3, 175# x 2 (could not lock out 3rd)

Stamina: Chipper, not timed: 15 x Thruster @ 90% 3RM, 75 x Sumo Dead Lift High Pull (75# bb), 200M walking lunge
- 135# for thrusters. Rx'd.

Work Capacity: 5 rounds for time:

5 x Muscle Ups -----> done from the knees
10 x Hand Stand Push-ups
20 x Burpees
Run 400M -----> scaled up to 800m

- time: 48:40

Durability: Run 2 miles at moderate pace. Active Stretch or Yoga
- Ran 1 mile beforehand. After WC, did another 1.5

Groin and rotator cuff work

Notes

Body: Sore quads, hams and glutes today.
Workout: Felt pretty good today and the thrusters went well. This may be a PR or tied a PR. I feel like 175# x 2 is. WC, I've lost my MU, definitely haven't done them enough to keep them. Workout went well though.
Run: Running has been feeling great this week. My footstrike has been feeling relaxed and my hips have been feeling balanced, and my tibia has been behaving. This is encouraging, especially at the volume this week.

Yoga, RC

2011-11-17T21:39:00.000-05:00

Evening

Yoga for 75 mins, targeted lower back and chest.

Rock climbed ~1.5 hours. Good times!

Notes

Body: Quads are smoked today.

"Cindy," PL, PU, SQ, FS, MC, BC + Core, Run

2011-11-16T21:58:00.001-05:00

Lunchtime

Discipline 2, from SEALFit

Baseline: ROM Drills. Frog Plex 75 – 105# w/ burpee chaser
- ROM, ran 800m, frog plex w/95#

Work Capacity: AMRAP 20 minutes

5 x Pull-ups
10 x Push-ups
15 x Air Squats

- 23 rounds + 5 PL

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Front Squat
- 165# x 3, 185# x 3, 205# x 3

Stamina: 5 rounds, not timed: 3 x FS @ 90% 3RM, 20 x 4-count mtn climber, buddy carry 50M
- Used 145# for FS, 225# buddy for buddy carries

Durability: Sprints: 4 x 400M (:45 interval), 4 x 200M (:30 interval), 4 x 100M (:15 interval). 100 x 4-ct flutter kicks, 100 x leg levers. Yoga or stretch.
- Ran 2.5 miles easy. 100 flutter kicks, 100 leg levers. Ran 3 x 800m easy.

Notes

Body: Sore traps and shoulders, tired legs, sore groin. Tib alright.
Workout: Went pretty well. This is 1 round off of my PR. The air squats just didn't have the "bounce" to them today. FS went well once I got my legs back, 205# was a challenge but I got it. Chipper was fun, I enjoy buddy carries.
Run: Total 4.5 mi today. Felt pretty good, focused on keeping my lower leg relaxed and balanced and it seemed to work out well.

MU, PS, PL, MC, GHDSU/Ext + Football

2011-11-15T21:55:00.000-05:00

Lunchtime

From CFE

Muscle up practice

Four rounds for time of:

15 Power Snatches, 75/55 pounds
15 Pull ups
Run 200m ----> subbed 15 4-ct mountain climbers

- time: 12:45

70 GHD sit ups
70 GHD extensions

Evening
Flag football game
Gluteal work

Notes

Body: Sore traps and shoulders. Tibia ok.
Workout: SEALFit was down so I grabbed this WOD from CFE. Snatches felt pretty good. PL were a little bit of a struggle.
Run: I count football games as a 400m run usually.

Run, P, SC, PP, BPL, SU

2011-11-14T21:49:00.000-05:00

Lunchtime

Excell, from SEALFit

Baseline: ROM Drills & Grinder PT 15 minutes
- ROM. PT 10 mins, run 800m

Strength: 10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 – 1 Strict Press
- 135#, 140#, 145# (fail)

Stamina: Chipper: 20 x Press @ 70% 1RM, 50 x Renegade Row (2 x 40# DB), 800M Farmer’s Carry (2 x 55#KB)
- 95# for press, Rx'd.

Work Capacity: 5 minutes rest between:

(1) 3 rounds for time: 20 x Squat Clean (105/65#), 20 x Push Press (105 /65#), run 400M ------> scaled to 15 SC 95#, 15 PP 95#, 400m run

(2) 100 x Burpee-pull-ups for time -----> scaled to 50

- time: (1) 20:31; (2) 8:27

Durability: max sit-ups in 3 minutes. Warrior Yoga: Extended Hip Mobility Drill & Breath awareness
- In evening: 1.5 mile run. Max sit ups in 3 mins: 120. 0.75 mile run

Notes

Body: Feel pretty good after resting for this weekend. Tibia/running felt good today.
Workout: Shoulder strength needs to come up, definitely. I want to start doing presses 1-2 times a week. FC felt pretty good today as well, I was able to break it down mostly into sets of 150m at a time. WC1 was done at a moderate pace. WC2 was faster.
Running: 4 miles total today, counting the farmer's carry which was done at a run pace. Runs felt good. I believe that I need to run more from the hips and relax my lower leg in order to achieve balance and avoid injury. It's difficult to focus on that, but I'm getting better.

Rest Days

2011-11-13T21:44:00.000-05:00

No workouts this weekend. Traveling a bit and this will be a good chance to recoup.

Notes

Body: Getting better.

SC, DL, HPC, PP

2011-11-11T21:43:00.000-05:00

Afternoon

Took parts from SEALFit

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Squat Clean
- Worked up to 155# x 3

Work Capacity: 5 rounds: ----> scaled to 2

One Minute Max effort Dead Lift (95/65)
One Minute Max effort Hang Power Clean (95/65)
One Minute Max effort Push Press (95/65)
Rest 1 minute

- 26/25, 11/10, 16,15

Notes

Body: Still feeling a bit sick but wanted to do something today.
Workout: Went pretty good. I can always use the practice on full cleans, so that was beneficial. During the WC is where I really felt the last couple of days dragging me down, didn't have much stamina.

Rest Day

2011-11-10T21:41:00.000-05:00

No workout.

Notes

Body: Feel pretty beat up today. This rest day should be helpful.

TPL, TTB, WL, P

2011-11-09T22:30:00.000-05:00

Lunchtime

White, from SEALFit

Baseline: ROM Drills. Curtis P complex 75 – 105# (6 reps each weight)
- ROM. Curtis P 75#, 95#. Run 400m

Work Capacity: CrossFit Hero WOD “White” – 5 Rounds for time:

3 x Rope ascents -----> sub 12 towel pull ups
10 x Toes to bar
21 x Walking lunge steps with 45lb plate held overhead
Run 400 meters -----> no run

- time: 26:09

Strength: Work to 1RM Push Press
- Sub: 3 x 5 Press @ 115#

Stamina: 5 rounds, not timed: 3 x Push Press @ 80% 1RM, 8 x Turkish Get Up (40#, 4 ea side), 6 x sprint starts
- N/A

Durability: 3 mile run at moderate pace. 100 x 4-count flutter kicks. 100 x leg levers. Extended Hip Mobility drill
- N/A

Flag football game in the evening.

Notes

Body: Feel sore and achy all over. Bottoms of feet, abs, front delts, upper back, neck. Feel really hit. Sore right tibia.
Workout: Feeling pretty beat up today. Did this one at a good clip. Felt too beat up to do Stamina/Durability, and did 3x5 shoulder press for strength instead.

FGPL, SQ, KBSw, D + Rock Climbing

2011-11-08T22:00:00.000-05:00

Lunchtime

Wolf, from SEALFit

Baseline: ROM Drills. Sand Bag drills 15 minutes. Run 800M
- ROM. Ran 800m

Work Capacity: For time:

100 x Pull-ups, run 1 mile ------> scaled all runs to 200m
100 x Squats, run 1 mile
100 x KB Swings (55#), run 1 mile -----> 60# KB
100 x Dips, run 1 mile

- Fat grip deadhang pull ups

Durability: 200 x sit-ups. Active Stretch or yoga
- N/A

Evening
Rock climbed ~2 hours. It was fun to get in the rock gym again.

Notes

Body: Very sore in the abs, sore to the point where I feel it when I laugh. Chest, lats and legs also sore.
Workout: Pretty sore from yesterday so I went through this workout at a good pace, but not blistering.

Run, BS, WBSU, SBC + Brp, DL, TTB, Run

2011-11-07T22:00:00.000-05:00

Lunchtime

Flinch Response, from SEALFit

Baseline: ROM Drills. Run 1 mile, then max push-ups in 2 minutes, max sit-ups 2 minutes, max dead hang pull-ups
- ROM. 1 mile run. 81 push ups, 81 sit ups, 16 pull ups

Strength: 10 – 8 – 6 – 4 – 3 – 3- 3 Back Squat
225# x 3, 255# x 3, 275# (2, fail)

Stamina: Chipper: 15 x Back Squat @ 90% 3RM, 200 x weighted Box steps (20″ box w/20# Vest), 800M buddy carry w/ vest
- 225# for BS. Weighted step ups done holding a 20# medicine ball. Sandbag carry instead of buddy carry, buddy carry 230# friend for final 100m

Ran 1 mile cool down

Evening
1 mile warm-up

Work Capacity: For time: AMRAP 20 minutes

5 x Burpees
10 x Dead Lift (225#/155#)
15 x Toes to Bar

- 6 rds

Durability: Sprints 4 x 200M (:30 second intervals), 100 x arm haulers, plank hold 5 minutes. Active stretch or yoga.
- 50 arm haulers. 2 x 2:30 plank. 2 mile run

Notes

Body: Feel pretty good, legs are a little sore/tight. Some tibia irritation during/after the running today.
Workout: Haven't squatted since Oct 14! I did 245# for 3 that day, after a squat-centric metcon. Felt strong today, but also felt "out of the groove," as if I was missing the sweet spot on my reps. Metcon was pretty good, focused on good form on the deads. Ab work was difficult today.

Rest Day

2011-11-06T14:37:00.000-05:00

No workout.

Run, DBHSC, PL, DBSn

2011-11-05T20:00:00.000-04:00

Evening

Small Arms Shop, from SEALFit

Baseline: ROM Drills. 21 – 15 – 9 Wall Ball, hand release push-ups
- ROM

Work Capacity: 5 rounds for time:

run 800M
30 x Dumbbell hang squat clean (2 x 35# DB)
20 x Pull-up
10 x 1-arm snatch (5 ea side, 35# DB)

- Rx'd. time: 53:11

Durability: Core Grinder PT 20 minutes. Active Stretch or yoga
- No time. Ran 800m cool down

Notes

Body: Sore hams and glutes and quads
Workout: Another long one today. Everything went pretty standard, running was about 4:30 per 800m. Pull ups were challenging for some reason. All said I ran 15 miles this week and it went pretty well.

WPL, SDHP, SC, Thr, RR, Row, GHDSU

2011-11-04T19:30:00.000-04:00

Afternoon

Jacob's Ladder, from SEALFit

Baseline: ROM Drills. 40 x Sand Bag Get ups. Run 800M
- ROM. 15 SBGU.

Strength / Stamina: Work to 1RM Weighted Pull-up. Then 5 rounds of: 3 x WPU @85%1RM, 20 x Sumo Dead Lift High Pull (75# BB), Buddy Carry 50M
- 75#, 85# (fail, very close)
- 60# for chipper, 80# for SDHP, sub shoulder carry 80# for buddy carry

Work Capacity: Jacob’s ladder: for time do 1…10 of:

Thruster (95 / 65#)
DB Renegade Row (2 x 40# DB)
times 100M Row

- Rx'd. time: 50:02

Durability: 2 mile run @ recovery pace. 50 x GHD sit-ups, 50 x GHD back extensions
- 50 GHDSU

Notes

Body: Sore hams and glutes
Workout: Went well. LOTS of transition time--it's about 40m to the rower, 40m back, so all said I traveled about 800m back and forth. All thrusters unbroken. RR were tough, as usual, but did everything in 2 sets at the most.

Football

2011-11-03T21:22:00.002-04:00

Basically an active rest day. Played flag football tonight and we won, it was fun.

Notes

Body: Feel pretty decent, no real tibia issues. Hamstrings are sore.

Run, "Linda," DL, BP, C

2011-11-02T21:18:00.000-04:00

Evening

Velocity, from SEALFit

Baseline: ROM drills. SEALFIT complex (6 x DL, PC, PJ, 4 rounds start at 95 add 10# each round). Run 800M
- ROM. Ran 2.5 miles easy pace warm-up

Strength/Stamina/WC: 3 bars of death 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (255#)
Bench press: body weight (170#)
Clean: 3/4 body weight (125#)

- time: 33:13

Durability: sprint 10 rounds max effort 1 minute, 1 minute rest. 100 x 4-count flutter kick, 100 x leg lever. Active Stretch or yoga
- Ran 1 mile easy, 0.5 miles moderate (~3:50). No core work.

Notes

Body: Sore hamstrings, lightly sore traps. Tibia much better today.
Workout: First time every doing "Linda" aka "3 Bars of Death." BP was easiest, DL was hardest, it's a lot of reps at a significant weight. I used a belt for a portion of it. Running felt real good and smooth, I was pleased by that.

HPS, OHS, MC

2011-11-01T22:51:00.000-04:00

Lunchtime

Ballistic, from SEALFit

Baseline: ROM drills. 3 rounds: run 400M, 10 x (Deadhang) Pull-up, 10 x Wall ball, 10 x K B swing (55/35)
- ROM. 3 rds of the work, no running

Work Capacity: AMRAP 30 minutes:------>scaled to 22 minutes

6 x Hang Power Snatch
9 x Overhead Squat
12 x Box Jump----->subbed mountain climbers

- 8 rds

Durability: 4 mile timed run. Active Stretch or yoga
- No run.

Notes

Body: Feel good. Sore hams. Right tibia noticeably achy today, so decided not to do any running.
Workout: OHS were problematic, I believe I only hit 2 rds unbroken with those.

"Napier," PC, WC, JR, C&J, SBC + Run, Core

2011-10-31T23:05:00.001-04:00

Lunchtime

Hallowed, from SEALFit

Baseline: ROM Drills. Bar Bell Complex 75 – 105# w/ push-up chaser
- ROM. BBC w/75#, 95#

Work Capacity: “Napier” - 10 rounds for time:

10 x Power Cleans (95 / 65#)
5 x wall climbers------> scaled to 3
20 x double unders-------> scale to single-unders

- time: 27:40

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Clean & Jerk
- 135# x 3, 155# x 3, 160# (1, fail clean)

Stamina: Chipper: 20 x C & J @ 80% 3RM, 20 x Burpee Tire Flips (see notes), Buddy Carry 800M
- Used 120# for chipper, burpee broad jumps, sandbag carry (~80-85#) 800m

Durability: 10 x 100M sprints (:15 interval). 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch or yoga
- Ran in evening. 2 miles easy, 1 mile moderate (8:00), 0.5 mile easy. 4CFK & LL. Groin work. 1 mile easy (total 4.5 miles).

Notes

Body: Ready to work out. Feared I might be a little lethargic from not eating much this weekend, but ended up being fine.
Workout: Went pretty well. I enjoyed "Napier," and found the wall climbers to be very challenging for my shoulders, a great exercise. PC's unbroken. C&J felt a bit weak. Sandbag carry was unbroken.
Run: Went alright, felt a little out of balance. The final mile felt right, however.