Sunday, October 31, 2010

Strength

Shoulder Press followed by push ups
1 x 12, 30 lbs. DB
20 push ups
1 x 10, 40 lbs. DB
10 push ups
1 x 10, 45 lbs. DB
10 push ups

Tricep extension while on back
55 lb KB
10-9-8-7-6-5-4-3-2-1

WOD

For Time:

Pull ups then KB swings, 55lbs.

10-8-6-4-2

Time: 5:25

I set up my bike indoors today on the trainer.  After doing a few minutes of strength I did a WOD that would make me work on my pull ups and work with my new KB.  I was just starting to feel like I am getting the pull up movement down when today showed me I am no closer than I was three weeks ago to being able to put those in a WOD.  The KB swings were absolutely no problem and I probably should have done a lot more.  The pull ups were slow.  After I got done struggling through that WOD I got on the bike for about 35 minutes to finish watching the early football games.

Friday, October 29, 2010

WOD #1

10 rounds for time:

10 power cleans, 115 lbs.
10 burpees

Time: DNF


WOD #2

6 rounds for time:

25 box jumps, 20 in.
25 sit ups

Time: BAD

Today is my first day back at it after quite a long lay off.  Between a golf trip with four days of drinking and five days of Terri's 17 month old nephew staying with us, I got one run (3.2 miles around Lake Gage) and that is it for ten days.  Today was the first time I have ever taken a DNF on a workout.  I got to round five of the first workout and thought I was going to die from a heart attack the way I was gasping for air sweating so bad.  No comment on the second workout.

The last workout I did was

October 20, 2010

WOD

"Festive Forty"

For Time:

40 push ups
40 sandbag squat cleans, 63 lbs. sandbag
40 box jumps, 24" box
40 sumo deadlift high pulls, 65 lbs.
40 hang power snatches, 45 lbs.
40 jumping back squats, 45 lbs.

Time: 14:12

Strength

Back Squats
1 x 6, 185 lbs.
1 x 6, 205 lbs.
1 x 5, 235 lbs.
1 x 20, 135 lbs.

Weighted Lunges, 40 lbs
3 x 10, each leg

Monday, October 18, 2010

WOD

For Time:

250 meter run
25 snatches, 75 lbs.
25 KB swings, 55 lbs.
25 front squats, 75 lbs.
25 box jumps, 20 inches
25 sumo deadlift high pulls, 75 lbs.
25 wall balls, 20 lbs.
25 thrusters, 75 lbs.
250 meter run

Time: 15:50

Run 1 mile

Tonight's workout was  total disappointment.  I had no energy after work, felt sorry for myself, and put out an embarrassing effort.  I had to do front squats instead of overhead squats as my flexibility is so bad in my shoulders that I cannot seem to get the overhead hold down.  That is definitely a movement that I will have to work on.  As for the rest of the workout, it was all summed up when I struggled to just get a one mile jog in as a cool down.

Yesterday Terri and I spent the day at the horse track.  We had planned to get home early in order to get a workout in but after we went back in the stables after the races, time got away from us.  I did manage to get a two mile run late last night before the Colts game.

Tomorrow is a planned rest day from the running but nothing else.  I am going to try and get into the gym early to do some strength work.

Saturday, October 16, 2010

WOD

Ran Three Miles

Mile 1 - 7:09
Mile 2 - 7:48
Mile 3 - 7:50

Terri and I went to the Pre-National cross country meet this morning and watched all of the collegiate runners.  After we left there I got a new pair of running shoes for an early birthday present today so I figured I needed to get a run in tonight to break them in.  I felt really good on the first mile but my legs were pretty heavy on the half mile of mile 3.  Didn't quite run my miles as quickly as what we saw this morning. 

I got two miles in on a treadmill yesterday after work.  I am trying to get a run in everyday.

Thursday, October 14, 2010

WOD

Ran three miles. 

Day two of running.  I could feel my lower back, because of deadlifting yesterday, with every step I took tonight.

Wednesday, October 13, 2010

Strength

Deadlift
1 x 15, 135 lbs.
1 x 10, 185 lbs.
1 x 5, 235 lbs.
1 x 3, 285 lbs.
1 x 3+, 325 lbs. (got six reps)

Push Press
1 x 10, 95 lbs.
1x 10, 115 lbs.
1x 8, 125 lbs.
1x 5+, 135 lbs. (got eight reps)

Sumo Deadlift High Pulls
2 x 10, 95 lbs.
1 x 10, 115 lbs.

Front Squats
2 x 5, 135 lbs.
1 x 5, 155 lbs.
1 x 3, 185 lbs.

WOD

For Time:

5 rounds
7 deadlifts, 225 lbs.
11 burpees

Time: 5:49

Went to the gym after work and worked on deadlifting.  After the deadlifts and before the other strength work, I did the METcon with the deadlifts and the burpees.  I was pleased with my time b/c by the time I got the last round my back was on fire from all of the deadlifts.  After I finished all of the strength work I went for a 3 mile run with Terri.

Tuesday, October 12, 2010

WOD

"Jerry"

For Time:
1 mile run
2000 meter row
1 mile run

Time: 23:43.46

Monday, October 11, 2010

WOD

Played racquetball at Rose-Hulman tonight after work.  I got beat in all four games played but it was a really good workout and nice change of a pace.

Game 1: 10-15
Game 2: 7-15
Game 3: 12-15
Game 4: 1-15

I think I had a little lapse in concentration during the last game.

Sunday, October 10, 2010

WOD

10 Rounds for Time:

5 pull ups

10 show hands push ups

15 sit ups

20 air squats

Time: 21:14.25

After a long day of watching football, I decided to go to the basement and try to get my heart rate up.  I definitely succeeded in doing that.  I really felt good about both the sit ups and my air squats, as I am really trying to get more range of motion on my squats.  My pull ups are the movement that is by far the hardest for me and most time consuming.  The last two rounds were one pull up at a time.  After I finished my last squat I was on my back for about ten minutes.

Back upstairs to finish the night with some Sunday Night Football.

Saturday, October 9, 2010

Ran from home to downtown this morning to watch the ISU homecoming parade.  Ran/walked home.

Friday, October 8, 2010

At Deming Park

WOD #1

Sandbag (48.5 lbs.) Hill Run (100 yds)
Then 3 Rounds of:
20 kettlebell snatches, 55 lbs
20 wall balls, 20 lbs.
10 commando pull ups on tree limb
Then
Sandbag Hill Run (100 yds)

Time: 14:57

WOD #2

For Time:

3 Rounds of
Hill Run Down
Bear Crawl Up Hill
10 Burpees @ top of hill

Time: 10:57

Could have gone much faster if I didn't have to answer my phone twice, once each time at top of hill before burpees.

Thursday, October 7, 2010

WOD #1

3 Rounds for Time:

400 meter run
21 Kettlebell Swings, 55 lbs.
12 Pull ups

Time: 17:05

WOD #2

For Time:

150 Wall Balls, 20 lbs. Medicine Ball

Time: 7:34

Tuesday, October 5, 2010

WOD

Run 2 miles

15 minute AMRAP:
10 Power Cleans, 135 lbs.
15 Toes to Bar
20 Box Jumps, 18 in.

Rounds: 3 + 8 reps

I wasn't feeling 100% this morning when I got out of bed and definitely didn't feel like going to the gym.  I finally made it there and got on the treadmill.  After running two miles I did an AMRAP that was difficult.  The power cleans were very heavy for me and was the movement of this AMRAP that I struggled with the most.  My toes to bar turned into knees to elbows after the first round.  Overall this was a pretty pathetic performance on a tough workout.

Monday, October 4, 2010

WOD

For Time:

10 Rounds of:
15 Deadlifts using 135 lbs.
15 Show your hands push ups

Time: 14:40

This is the first time I have ever done "show your hands push ups" and they were much harder than I ever expected.  I got through all of the deadlifts relatively easily, doing each round unbroken. 

Strength

Power Cleans:
3 x 5, 95 lbs

Power Snatch:
3 x 5, 95 lbs.

Deadlift:
1 x 6, 225lbs.
1 x 6, 245 lbs.
1 x 5, 275 lbs.
1 x 5, 295 lbs.
1 x 5, 305 lbs.

Sunday, October 3, 2010

WOD

For Time:

150 Burpees

Time: 13:37

After a weekend of doing nothing productive, I had to go to the basement tonight and do something.  I tried to get 150 burpees under twelve minutes but had a terrible workout.  I tried to do this right after eating dinner and that wasn't a good idea.  I felt terrible and numbers 100 through 125 were slow, one knee at a time, and took me forever.  My last time doing 150 burpees was 14:07 so I am disappointed with this time.  Back at hard this coming week after this past weekend.