Wanted to do a quick wod before going in to work today.
First:
Crossfit 131128
AMRAP in 15min:
20 Push ups
50 Squats
First time. Took maybe 5sec rest inbetween rounds. Push ups were easy, did every set unbroken. Squats were tough. Started with 50, then it was 25/25, then 25/15/10/, then 20/15/15, and so on. Finished with 7 full rounds completed plus 20 push ups and 26 squats from the eighth round.
Saturday, November 30, 2013
Thursday
My trail running group suggested doing a trail run on Thanksgiving morning. It was a night off for me, but I still try to keep at least a semi-night shift sleep cycle, so I stayed up to 0230 then fell asleep. Got up at 0600 and got to the forest by 0700.
Smaller group, maybe 8 or so of us. And it was freakin cold. I think it was 25 when I left the house, and it was probably colder out in the woods.
We decided to run a little different route than the usual outer loop. 4 of us included the hardest section in the forest, which adds on about 3/4 mi. Felt pretty good. Finished maybe a couple minutes behind the three really fast guys, but in front of the rest of the group. And considering I caught up and passed the rest of the group to finish in front of them, I was happy. Totaled about 9mi and I did it in 1:13.
Smaller group, maybe 8 or so of us. And it was freakin cold. I think it was 25 when I left the house, and it was probably colder out in the woods.
We decided to run a little different route than the usual outer loop. 4 of us included the hardest section in the forest, which adds on about 3/4 mi. Felt pretty good. Finished maybe a couple minutes behind the three really fast guys, but in front of the rest of the group. And considering I caught up and passed the rest of the group to finish in front of them, I was happy. Totaled about 9mi and I did it in 1:13.
Wednesday
Day off, but with my friends in town I knew they would want to hang out in the evening. Got up after 4 hours of sleep, did my usual breakfast routine then started getting my stuff ready for the gym. Got to the gym early afternoon.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.
First:
SealFit 292
For time:
Run 1mi
50 Pull ups
Run 1mi
100 Burpees
Run 1mi
150 Squats
Run 1mi
200 Sit ups
First time trying this. This would be another of those "grinder" style wods, where there really isn't any strategy, and it just sucks from start to finish. Started with a 7:00 mi, then broke the pull ups into 25/10/5/5/5. Back up to the treadmill to run a 7:30 mi, then the awfulness started. No easy way to do 100 burpees. Tried keeping it to sets of 10 with maybe 20-30sec of rest inbetween. It was pretty ugly. Had to use the handrail to climb the stairs back to the treadmill. Not a good mile, had to walk to start, I think it totaled something like 11:00, but I did make it progressively faster each eighth of a mile. Squats next weren't bad. Broke them into 50/50/25/25. Usually the transition to running after squats is tough but it wasn't bad this time. Ran an 8:30 mi but again, I got progressively faster each eighth of a mile. Then sit ups, which I broke into 50/50/25/25/25/25. Finished in 1:12:19.
Wanted to do more but I realized it was late and I wanted to get cleaned up to see my friends.
Monday, November 25, 2013
Saturday - Hairy Bison 30k
Hairy Bison 30k "race" report.
Got up early to do a 30km club run/race that was put on by my trail running group. 30km comes out to about 18mi. Really all it would be is two laps of the regular 9mi trail that we run every Saturday. The first lap would be in the regular direction, the second lap would be in the reverse direction. The second lap was optional. but for each lap you did, you received a buffalo nickle at the halfway point. After the race, there would be a drawing and how many tickets you got depended on how many laps you completed. I don't normally (ever) run 18mi but what the hell, its free, and I would double my chances to get free crap in the drawing.
Probably 50-60 people showed up. A lot of my Saturday morning trail group, a few guys from the road racing club, a few ladies from the Sunday trail group, among others.
I started out towards the front. The super fast girl Anna was there, along with Hunter and Kyle, so I knew I wouldn't be anywhere near the fastest person there. Wanted to take it conservative on the first lap, and then just struggle through the second. Whelp. Not so much.
First lap went great. Paced along behind 3 of the road racers. Got to the turn around point in 1:11. Felt awesome. The last couple miles I actually took it easy because I knew I'd have another lap to go. I probably could have gone well under 1:10 if I had pushed it. Made the turn and started back slowly. Felt tough but doable. Got maybe 2 miles into it and the body said "no more thank you." Started with both calves seizing up, then both hamstrings, then hip flexors, then groin, and finally because why not, my arms seized. Pretty much total body failure. Had to jog/walk the remaining 7 miles. Towards the end I could only run for maybe 10 seconds before having to walk for several minutes. Second half ended up taking 1:52. Ugh.
Afterwards, I won a nice bpa-free bottle and a second Conquest pint glass in the raffle drawing. So I guess there's that.
After thinking about it, I probably didn't eat enough beforehand. I only had my usual half a banana, which is fine for 9mi, not so much for 18. Should have had a full banana and added peanut butter.
Got up early to do a 30km club run/race that was put on by my trail running group. 30km comes out to about 18mi. Really all it would be is two laps of the regular 9mi trail that we run every Saturday. The first lap would be in the regular direction, the second lap would be in the reverse direction. The second lap was optional. but for each lap you did, you received a buffalo nickle at the halfway point. After the race, there would be a drawing and how many tickets you got depended on how many laps you completed. I don't normally (ever) run 18mi but what the hell, its free, and I would double my chances to get free crap in the drawing.
Probably 50-60 people showed up. A lot of my Saturday morning trail group, a few guys from the road racing club, a few ladies from the Sunday trail group, among others.
I started out towards the front. The super fast girl Anna was there, along with Hunter and Kyle, so I knew I wouldn't be anywhere near the fastest person there. Wanted to take it conservative on the first lap, and then just struggle through the second. Whelp. Not so much.
First lap went great. Paced along behind 3 of the road racers. Got to the turn around point in 1:11. Felt awesome. The last couple miles I actually took it easy because I knew I'd have another lap to go. I probably could have gone well under 1:10 if I had pushed it. Made the turn and started back slowly. Felt tough but doable. Got maybe 2 miles into it and the body said "no more thank you." Started with both calves seizing up, then both hamstrings, then hip flexors, then groin, and finally because why not, my arms seized. Pretty much total body failure. Had to jog/walk the remaining 7 miles. Towards the end I could only run for maybe 10 seconds before having to walk for several minutes. Second half ended up taking 1:52. Ugh.
Afterwards, I won a nice bpa-free bottle and a second Conquest pint glass in the raffle drawing. So I guess there's that.
After thinking about it, I probably didn't eat enough beforehand. I only had my usual half a banana, which is fine for 9mi, not so much for 18. Should have had a full banana and added peanut butter.
Friday, November 22, 2013
Friday
Normal gym day today. Got there about 1350.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.
First:
CrossFit Dobogai
7 rounds, for time:
8 Muscle ups
22yd Farmers carry holding 2 x 50lbs dumbbells
First time on this. Obviously the muscle ups were going to be tough. This is the most I've ever done in a single wod. Did the first round unbroken, then 4/4, 4/4, 4/3/1, 4/3/1, 3/3/2, and 4/4. The farmers carry was easy, but I think the point of it was to burn up your grip strength. Started noticing both of my hands were hurting somewhere around round 4 and by the time the last round of muscle ups, I looked down and saw that a blood blister had opened up and I had bled all over the bar. Crap, told the kid that was going back and forth with me to hold off on using it until I cleaned it, then finished the last round of farmers carry. Finished in 17:25.
I've had my hands bleed before at the gym so I keep a roll of athletic tape in my bag. I ghetto-bandaged them up before I went back out.
Second:
Runners core wod. Plus hanging knees to chest and seated v-ups.
Third:
Shoulders, since I haven't done them in a couple weeks. Started with standing military press with 80lbs, 90, 100, then back down to 70. Then a round of agility and balance drills. Then shoulder shrugs with 115lbs, 135lbs, 160lbs, and back down to 115lbs. Another round of agility and balance drills. Then finally the shoulder range of motion wod.
Fourth:
Wanted to get some fast sprints in. Got on the treadmill and ran 2 x 400m at 5:17/mi pace. Then 2 x 400m at 5:04/mi pace. Then finally 2 x 400m at 4:52/mi pace. And I rested for 1:30 between each interval.
Fifth:
Cleaned off the treadmill and headed downstairs to the pull up bar. Did 5 strict pull ups, 5 pull ups with one hand switched to face me, then another 5 pull ups with the hands flip-flopped.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.
First:
CrossFit Dobogai
7 rounds, for time:
8 Muscle ups
22yd Farmers carry holding 2 x 50lbs dumbbells
First time on this. Obviously the muscle ups were going to be tough. This is the most I've ever done in a single wod. Did the first round unbroken, then 4/4, 4/4, 4/3/1, 4/3/1, 3/3/2, and 4/4. The farmers carry was easy, but I think the point of it was to burn up your grip strength. Started noticing both of my hands were hurting somewhere around round 4 and by the time the last round of muscle ups, I looked down and saw that a blood blister had opened up and I had bled all over the bar. Crap, told the kid that was going back and forth with me to hold off on using it until I cleaned it, then finished the last round of farmers carry. Finished in 17:25.
I've had my hands bleed before at the gym so I keep a roll of athletic tape in my bag. I ghetto-bandaged them up before I went back out.
Second:
Runners core wod. Plus hanging knees to chest and seated v-ups.
Third:
Shoulders, since I haven't done them in a couple weeks. Started with standing military press with 80lbs, 90, 100, then back down to 70. Then a round of agility and balance drills. Then shoulder shrugs with 115lbs, 135lbs, 160lbs, and back down to 115lbs. Another round of agility and balance drills. Then finally the shoulder range of motion wod.
Fourth:
Wanted to get some fast sprints in. Got on the treadmill and ran 2 x 400m at 5:17/mi pace. Then 2 x 400m at 5:04/mi pace. Then finally 2 x 400m at 4:52/mi pace. And I rested for 1:30 between each interval.
Fifth:
Cleaned off the treadmill and headed downstairs to the pull up bar. Did 5 strict pull ups, 5 pull ups with one hand switched to face me, then another 5 pull ups with the hands flip-flopped.
Wednesday
Day two of the 0500-1300 shift at work. Got to the gym at 1415.
5:00 warm up on the rower at 10/10 resistance followed by 10:00 of stretching. No foam rolling today.
Padawan Josh met me at the gym so I did everything today with him.
First:
SealFit 131105
For time:
100 Strict pull ups holding 20lbs
*Every time you drop from the bar, run 400m
First time. Pretty tough workout. I wedged a 20lbs dumbbell between my feet for each set and then kicked it to the side, ran upstairs, ran a 400m, then came back down and repeated. Wanted to average more than 10 per round, since I knew I didn't want to run ton of 400m repeats. Kept the treadmill on a slower pace (8:00/mi pace) because I knew I needed the recovery time for my arms and shoulders. Finished in 9 sets with a time of 30:22.
Second:
Abs, yay. Padawan Josh randomly challenged the head female trainer to a front plank until you drop competition. I didn't time it but I think I lasted 2 or more minutes, and by the way, I was doing it the hard way keeping my hands and arms apart. Padawan Josh and the trainer started with their hands together, making it easier. The trainer outlasted PJ by a little bit. She said she usually does a 5:00 plank every day. Ugh. After that we did 2min max reps with scissors, reverse crunches, side bends, and leg levers.
Third:
Flat dumbbell bench press. Started with 80lbs for 12 reps, then 80 again for 10, then again for 8. Bumped up to 90lbs for 6, then again for 4.
Fourth:
Introduced PJ to the "bring sally up" workout with squats. I got all the way through just doing body squats. He started to fail about half way.
Fifth:
For reasons unknown, PJ wanted to do some push ups. So we did two sets of 25, then a max rep set of hand release push ups.
5:00 warm up on the rower at 10/10 resistance followed by 10:00 of stretching. No foam rolling today.
Padawan Josh met me at the gym so I did everything today with him.
First:
SealFit 131105
For time:
100 Strict pull ups holding 20lbs
*Every time you drop from the bar, run 400m
First time. Pretty tough workout. I wedged a 20lbs dumbbell between my feet for each set and then kicked it to the side, ran upstairs, ran a 400m, then came back down and repeated. Wanted to average more than 10 per round, since I knew I didn't want to run ton of 400m repeats. Kept the treadmill on a slower pace (8:00/mi pace) because I knew I needed the recovery time for my arms and shoulders. Finished in 9 sets with a time of 30:22.
Second:
Abs, yay. Padawan Josh randomly challenged the head female trainer to a front plank until you drop competition. I didn't time it but I think I lasted 2 or more minutes, and by the way, I was doing it the hard way keeping my hands and arms apart. Padawan Josh and the trainer started with their hands together, making it easier. The trainer outlasted PJ by a little bit. She said she usually does a 5:00 plank every day. Ugh. After that we did 2min max reps with scissors, reverse crunches, side bends, and leg levers.
Third:
Flat dumbbell bench press. Started with 80lbs for 12 reps, then 80 again for 10, then again for 8. Bumped up to 90lbs for 6, then again for 4.
Fourth:
Introduced PJ to the "bring sally up" workout with squats. I got all the way through just doing body squats. He started to fail about half way.
Fifth:
For reasons unknown, PJ wanted to do some push ups. So we did two sets of 25, then a max rep set of hand release push ups.
Tuesday
Another screwy week since I'm in job training again from Monday through Thursday. Thankfully the schedule called for Tuesday and Wednesday to be 0500 to 1300, so I had the afternoons off. Took advantage and got to the gym a little later than usual around 1500.
Usual 5:00 warm up on the rower on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
SealFit 131115
AMRAP in 30min (As many rounds as possible in 30min)
Run 400m
30m Bear crawl
20 Sit ups
10 Dips
First time trying this. I estimated a 15m stretch of floor for the down-and-back bear crawl. Kept the treadmill at a constant 6:30/mi pace. Did every round unbroken although the dips at the end started to get unpleasant. Finished with 6 full rounds completed plus the 400m run and 30m bear crawl of the 7th round.
Second:
Some random ab stuff. Flutter kicks, scissors, reverse crunches, crunches, leg levers.
Third:
Realized it was getting late and I'd have to get up early again so I headed upstairs to do one last 400m run (to make it an even 8x400 for the day). Did it at 4:52/mi pace. Then headed downstairs and did a max rep set of muscle ups.
Usual 5:00 warm up on the rower on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
SealFit 131115
AMRAP in 30min (As many rounds as possible in 30min)
Run 400m
30m Bear crawl
20 Sit ups
10 Dips
First time trying this. I estimated a 15m stretch of floor for the down-and-back bear crawl. Kept the treadmill at a constant 6:30/mi pace. Did every round unbroken although the dips at the end started to get unpleasant. Finished with 6 full rounds completed plus the 400m run and 30m bear crawl of the 7th round.
Second:
Some random ab stuff. Flutter kicks, scissors, reverse crunches, crunches, leg levers.
Third:
Realized it was getting late and I'd have to get up early again so I headed upstairs to do one last 400m run (to make it an even 8x400 for the day). Did it at 4:52/mi pace. Then headed downstairs and did a max rep set of muscle ups.
Sunday, November 17, 2013
Saturday
It was going to be tough but I wanted to get up early for my weekly group train run. Woke up at 0600 and headed out to the forest. Weird weather though. All week it was very cold in the morning, usually mid 30s. I wore shorts and a long sleeve and brought my hat. Got out there at it was low 50s plus humidity. I would have been fine in shorts and a tshirt. Ah well.
Ran the regular outer loop, coming out to about 9mi. Pretty big group, and we had the addition of 4 guys from the road running club. They come out to the forest once in a while.
I started off in front with a couple of the older guys, but we were going really slow. Maybe 5min into it, the 4 road runners pass us on a downhill and I decide that I'll try to stick with them as long as possible. Stuck behind them for 10 minutes before 3 of the guys left me and another dude. Then a few minutes after that, the other guy stopped to stretch and I kept on going. Ran basically the latter 2/3 of the course by myself. It was tough, but I finished in 1:11.
Recovered for a few minutes, then got my 20lbs vest and 50lbs pack on and did 2 rounds of 20 walking lunge steps followed by 20 calf raises. Legs did not like.
Ran the regular outer loop, coming out to about 9mi. Pretty big group, and we had the addition of 4 guys from the road running club. They come out to the forest once in a while.
I started off in front with a couple of the older guys, but we were going really slow. Maybe 5min into it, the 4 road runners pass us on a downhill and I decide that I'll try to stick with them as long as possible. Stuck behind them for 10 minutes before 3 of the guys left me and another dude. Then a few minutes after that, the other guy stopped to stretch and I kept on going. Ran basically the latter 2/3 of the course by myself. It was tough, but I finished in 1:11.
Recovered for a few minutes, then got my 20lbs vest and 50lbs pack on and did 2 rounds of 20 walking lunge steps followed by 20 calf raises. Legs did not like.
Tuesday through Friday
I was in training from 0630 to 5 from Tuesday through Friday, so I didn't have any chance to get to the gym. Instead, I'd get home, change, and do a quick workout in my garage or living room. Just little stuff like push ups, plyo push ups, squats, calf raises, dips, ring dips, pull ups, ring pull ups, and various ab stuff. A couple of the days I did everything wearing either my 10lbs plate carrier or my 20lbs vest.
Monday, November 11, 2013
Monday
Little bit of a screwy week coming up. I have orientation/training for this new temporary job starting on Tuesday. Its 0830 to 4 or so, so I'm not sure exactly how I'm going to get gyming in this week. Decided that since today is Veterans Day, I should do the Murph wod wearing my 20lbs vest.
Got the gym around 1:45 or so.
The freaking rower was broken, and someone was on the elliptical I like, so I just ran an 800m to warm up, then stretched and foam rolled for 10:00.
First:
Crossfit Murph
For time:
Run 1mi
Then, in an order or partition:
100 Pull ups
200 Push ups
300 Squats
Then,
Run 1mi
I've done this one...many...many times. This was the first Crossfit wod I learned. Its by far the hardest because it involves running with a ton of exercises. And oh by the way, its made more fun wearing a 20lbs vest. Decided I had to use to gym, rather than an outdoor track, just to save driving time. Strapped on the vest, got on the treadmill, and started the timer. Started with an 8:00 mile then headed downstairs to the pull up bar. As I always do, I broke the exercises into 20 rounds of 5 pull ups, 10 push ups, and 15 squats. Each set of exercises takes roughly 40-45 seconds. I knew that it helps in the long run to take a short break after each set of exercises, so I would rest for 10-15 seconds and then press the lap timer. I'd do a couple rounds totaling 60sec, then do one round with a little longer break, totaling 65-70sec. Got through 15 rounds and then just sucked it up and did 50-60sec per round for the remaining 5 rounds. Scooted back upstairs to the treadmill, started it at a slow pace, but I saw my timer was at 30:00 and I wanted to finish under 40:00. Kept increasing the speed every few hundred meters until I was running about a 7:00/mi pace for the last 400m. Finished in 39:25 which was a huge improvement over my former PR of 47:59.
Second:
Haha not a chance. I changed and went home.
Got the gym around 1:45 or so.
The freaking rower was broken, and someone was on the elliptical I like, so I just ran an 800m to warm up, then stretched and foam rolled for 10:00.
First:
Crossfit Murph
For time:
Run 1mi
Then, in an order or partition:
100 Pull ups
200 Push ups
300 Squats
Then,
Run 1mi
I've done this one...many...many times. This was the first Crossfit wod I learned. Its by far the hardest because it involves running with a ton of exercises. And oh by the way, its made more fun wearing a 20lbs vest. Decided I had to use to gym, rather than an outdoor track, just to save driving time. Strapped on the vest, got on the treadmill, and started the timer. Started with an 8:00 mile then headed downstairs to the pull up bar. As I always do, I broke the exercises into 20 rounds of 5 pull ups, 10 push ups, and 15 squats. Each set of exercises takes roughly 40-45 seconds. I knew that it helps in the long run to take a short break after each set of exercises, so I would rest for 10-15 seconds and then press the lap timer. I'd do a couple rounds totaling 60sec, then do one round with a little longer break, totaling 65-70sec. Got through 15 rounds and then just sucked it up and did 50-60sec per round for the remaining 5 rounds. Scooted back upstairs to the treadmill, started it at a slow pace, but I saw my timer was at 30:00 and I wanted to finish under 40:00. Kept increasing the speed every few hundred meters until I was running about a 7:00/mi pace for the last 400m. Finished in 39:25 which was a huge improvement over my former PR of 47:59.
Second:
Haha not a chance. I changed and went home.
Saturday, November 9, 2013
Saturday
Got up early to do my weekly long trail run. Quads were a little sore from yesterday's thrusters. Otherwise everything felt alright.
Got up at 0605, left the house at 0640 and got to the forest at 0650. It was mid 30s. I decided to wear both sets of calf sleeves, shorts, a tshirt, a long sleeve tshirt, gloves, hat, my hydration belt and my Peregrines (obviously).
This is a pretty busy race weekend so I wasn't expecting many other people out there. The Savannah Marathon is today, Governor's Cup half-marathon was downtown, and a few people were still recovering from hard races the previous weekend. Ended up being three soccer moms, a few of the older guys, and myself. In other words, not going to be a record setting lap time more than likely.
Stayed at the front of the group with a couple of the older guys up until the halfway point when the series of 3 big hills starts. Then they slowed down and I decided I'd try to run a faster second half than the first half. Took off. Ran the first half in roughly 41min, ran the second half in roughly 35.5min. Not too bad. Finished in 1:16:32. Not a great time, pretty average actually. But it was good to do a negative split.
Then a couple minutes after finishing, I put on my 20lbs weighted vest and my 50lbs pack and did 2 sets 20 walking lunge steps and 2 sets of 20 calf raises. Legs are done for the day. I'll probably do some push ups, pull ups, and dips through out the rest of the afternoon.
Got up at 0605, left the house at 0640 and got to the forest at 0650. It was mid 30s. I decided to wear both sets of calf sleeves, shorts, a tshirt, a long sleeve tshirt, gloves, hat, my hydration belt and my Peregrines (obviously).
This is a pretty busy race weekend so I wasn't expecting many other people out there. The Savannah Marathon is today, Governor's Cup half-marathon was downtown, and a few people were still recovering from hard races the previous weekend. Ended up being three soccer moms, a few of the older guys, and myself. In other words, not going to be a record setting lap time more than likely.
Stayed at the front of the group with a couple of the older guys up until the halfway point when the series of 3 big hills starts. Then they slowed down and I decided I'd try to run a faster second half than the first half. Took off. Ran the first half in roughly 41min, ran the second half in roughly 35.5min. Not too bad. Finished in 1:16:32. Not a great time, pretty average actually. But it was good to do a negative split.
Then a couple minutes after finishing, I put on my 20lbs weighted vest and my 50lbs pack and did 2 sets 20 walking lunge steps and 2 sets of 20 calf raises. Legs are done for the day. I'll probably do some push ups, pull ups, and dips through out the rest of the afternoon.
Friday
Shoulders were a little sore from yesterday, otherwise felt alright.
Got to the gym a bit late. The temporary job I'm about to start needed me to come in again to sign more paperwork. Ended up getting to the gym at 230.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching. No foam rolling.
First:
Crossfit Unknown 001
20 x 95lbs Thruster
5 Muscle Ups
15 x 95lbs Thruster
4 Muscle Ups
10 x 95lbs Thruster
3 Muscle Ups
5 x 95lbs Thruster
2 Muscle Ups
First time trying this. Padawan Jody was there so he did the thrusters with me, but left out the muscle ups. This is a very tough combo. Broke the thrusters into 15/5, then 7/6/2, then 5/5, then 5. I did the first set of muscle ups unbroken, then had to split the next group into 4/1, but I think that was just because I was losing my grip. I did the next two rounds unbroken. Finished in 7:20.
Second:
Runner's core wod. Padawan Jody did not like the planks.
Third:
Incline dumbbell bench press. Started with 75, felt good, then 85, felt good, then tried 95 and couldn't get it off my chest haha. Dropped to 90, couldn't get it off my chest either. Dropped to 75 and finished.
Fourth:
Wanted to do an interval workout. Got onto the treadmill and ran 3x400m at 5:17/mi pace, then 2x400m at 5:04/mi pace, then decided to see if the machine went higher. Planned on running 400m, started at 4:46/mi for the first 200m, then bumped it up to 4:30/mi for the last 200m. Not sure if the machine goes any higher. Have to try that out another day.
Got to the gym a bit late. The temporary job I'm about to start needed me to come in again to sign more paperwork. Ended up getting to the gym at 230.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching. No foam rolling.
First:
Crossfit Unknown 001
20 x 95lbs Thruster
5 Muscle Ups
15 x 95lbs Thruster
4 Muscle Ups
10 x 95lbs Thruster
3 Muscle Ups
5 x 95lbs Thruster
2 Muscle Ups
First time trying this. Padawan Jody was there so he did the thrusters with me, but left out the muscle ups. This is a very tough combo. Broke the thrusters into 15/5, then 7/6/2, then 5/5, then 5. I did the first set of muscle ups unbroken, then had to split the next group into 4/1, but I think that was just because I was losing my grip. I did the next two rounds unbroken. Finished in 7:20.
Second:
Runner's core wod. Padawan Jody did not like the planks.
Third:
Incline dumbbell bench press. Started with 75, felt good, then 85, felt good, then tried 95 and couldn't get it off my chest haha. Dropped to 90, couldn't get it off my chest either. Dropped to 75 and finished.
Fourth:
Wanted to do an interval workout. Got onto the treadmill and ran 3x400m at 5:17/mi pace, then 2x400m at 5:04/mi pace, then decided to see if the machine went higher. Planned on running 400m, started at 4:46/mi for the first 200m, then bumped it up to 4:30/mi for the last 200m. Not sure if the machine goes any higher. Have to try that out another day.
Friday, November 8, 2013
Thursday
Everything felt pretty normal after yesterday's ruck march. I thought the blister on my left foot might be making a come back but it was fine.
Got to the gym at 1:45ish.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
SealFit 131030
50-40-30-20-10 reps of:
Burpees
4ct Mountain climbers
Sit ups
*Run 400m after each triplet
First time. Knew this was going to be tough with that many burpees straight into 4ct mountain climbers. Bleh. Burpees hurt a lot, which made the mountain climbers bad. I think I broke the burpees up into 20/10/5/5/5/5, 15/8/10/8, 10/8/7/5, 8/7/5, and then 5/5. 4ct Mountain climbers I broke into sets of 20 after doing a max rep set to start, so they went something like 60/20/20, 20/20/20/20, 20/20/20, 20/20, 20. Sit ups I split in half, so there were 25/25, 20/20, 15/15, 20, and 10. Kept a good pace for each of the five 400m runs. I kept it on 6:42/mi pace for all five reps, felt pretty decent. No pain in the legs, and at that pace I was able to catch my breathe from the burpees and mountain climbers. Finished in 43:52.
Second:
Did some minor ab stuff. Tried a substitute for "glute-ham developer" sit ups. My gym doesn't have a GHD machine, so I tried doing a similar motion with the back hyperextension machine. Don't think its really the same. Also did some scissors and reverse crunches.
Third:
Shoulder stuff. Started with standing barbell military press with 80lbs, then 90, 100, 110, then back down to 70. It gives me a chance to practice power cleaning a barbell from the ground to shoulder. I think I'm doing it right...maybe? Next up I did a recovery set of balance and agility drills. Then shoulder shrugs with 115lbs, 135, 160, then back down to 115lbs. Started to feel like crap though. Not sure if it was still the SealFit wod from earlier, or if maybe the flu shot was doing something, but I decided to just say screw it and head out. I had debated doing a couple more 400s but decided 5 was good for one day.
Thursday, November 7, 2013
Wednesday
Everything felt pretty decent this morning. Thought my legs would have been sore from the 300 squats but they were good.
Got my flu shot finally. It pretty well wrecked me last year, so I was expecting more of the same this time around. Went back to my house, changed into my rucking gear, and headed out to the forest.
Ruck marched the 6mi loop in reverse carrying my pack and my faux-rifle. It was tough, but I don't think it had anything to do with the flu shot. Finished in 1:37.
When I got back to my house, I weighed myself with my pack and faux-rifle to see what they were. Pack is 48.2 lbs, and my faux-rifle is 10.2 lbs. That 10.2 lbs doesn't sound all that heavy, but after holding onto it for a friggin hour and a half, it gets so annoying.
Got my flu shot finally. It pretty well wrecked me last year, so I was expecting more of the same this time around. Went back to my house, changed into my rucking gear, and headed out to the forest.
Ruck marched the 6mi loop in reverse carrying my pack and my faux-rifle. It was tough, but I don't think it had anything to do with the flu shot. Finished in 1:37.
When I got back to my house, I weighed myself with my pack and faux-rifle to see what they were. Pack is 48.2 lbs, and my faux-rifle is 10.2 lbs. That 10.2 lbs doesn't sound all that heavy, but after holding onto it for a friggin hour and a half, it gets so annoying.
Tuesday
Lower legs were still feeling a little sore this morning, so it will be another day of not-running.
Got to the gym around 1.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
Unknown 042
3 Rounds, for time:
100 Squats
20 Ring push ups
12 Pull ups
First time. Brought my gymnastics rings and hung them up on the Smith Machine bar, then extended the straps so that the bottom of the rings were a couple inches off the floor. I knew doing 300 squats in sets of 100 would be the tough part. Started off breaking it into 60/20/10/10, then 30/25/20/10/10/5, then 25/25/15/15/15/5. The ring push ups were interesting. I haven't ever done ring push ups before. I could do all 20 unbroken, but I could definitely tell they were harder than regular push ups. A lot more core and stability in them. And the pull ups were easy. I did all of them strict and unbroken. Only delay I had was in the third set after the push ups, the pull up bars were blocked so I had to wait 10-15 seconds. Finished in 13:16.
Second:
Runner's core wod.
Third:
Weighted pull up and dip ladder. Wanted to find my 2 rep max. Started with pull ups and 10lbs. Then 20, 30, 40, 50, 60, 70, 80, and finally got 90. Grip was starting to give out. I probably would have been able to do more but I was using dumbbells and pinching them between my feet. Then got the weight belt out and started on dips. Same thing, 10, 20, 30, 40, 50, 60, 70, 80, and finally 90. Not sure if I could have done more, my triceps and shoulders were torched.
Fourth:
20min on the Stairmaster, level 8. Not all that difficult but it got my heard going anyways.
Got to the gym around 1.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
Unknown 042
3 Rounds, for time:
100 Squats
20 Ring push ups
12 Pull ups
First time. Brought my gymnastics rings and hung them up on the Smith Machine bar, then extended the straps so that the bottom of the rings were a couple inches off the floor. I knew doing 300 squats in sets of 100 would be the tough part. Started off breaking it into 60/20/10/10, then 30/25/20/10/10/5, then 25/25/15/15/15/5. The ring push ups were interesting. I haven't ever done ring push ups before. I could do all 20 unbroken, but I could definitely tell they were harder than regular push ups. A lot more core and stability in them. And the pull ups were easy. I did all of them strict and unbroken. Only delay I had was in the third set after the push ups, the pull up bars were blocked so I had to wait 10-15 seconds. Finished in 13:16.
Second:
Runner's core wod.
Third:
Weighted pull up and dip ladder. Wanted to find my 2 rep max. Started with pull ups and 10lbs. Then 20, 30, 40, 50, 60, 70, 80, and finally got 90. Grip was starting to give out. I probably would have been able to do more but I was using dumbbells and pinching them between my feet. Then got the weight belt out and started on dips. Same thing, 10, 20, 30, 40, 50, 60, 70, 80, and finally 90. Not sure if I could have done more, my triceps and shoulders were torched.
Fourth:
20min on the Stairmaster, level 8. Not all that difficult but it got my heard going anyways.
Tuesday, November 5, 2013
Monday
Calves and shins were still pretty sore from Saturday. Quads and butt were fine. The small blister on the ball of my left foot that I got from rucking marching last week, which then got bigger from the race, is going away.
Padawan Josh asked me to work out with him today, but said that he would need to finish by 2pm. I moved my schedule forward so we could get workouts in together. Got to the gym about 1230.
Wanted to do my rowing warm up but there was someone on it, so I had to do 5:00 on the elliptical, then followed it up with 10:00 of stretching. Didn't get a chance to foam roll.
First:
SealFit 120522
For time:
100 x 4ct Mountain climbers
100 Pull ups
100 Squats
100 x 4ct Flutter kicks
100 Push ups
First time. This is what they call a "grinder" wod. You go in order completing all the reps in each exercise before going to the next. There isn't really any strategy. It takes a while. And you feel awful by the end of each. Mountain climbers were tough, I think I did 60/40/20/20 then lots of sets of 10. Pull ups were more like 20/15/10/10 then lots of sets of 5. Squats I broke into sets of 20. For flutter kicks I did 50/40/20/20/20/20 then sets of 10. Push ups were awful, started with 35/15/10/10 then finished with sets of 5. Finished in 24:06.
Second:
Did some light ab stuff. Max rounds of 5 scissors and 5 reverse crunches, recovered, then max rounds of 5 leg levers and 5 seated V-ups. Then did a max rep set of anchored sit ups.
Third:
Padawan Josh wanted to do some flat bench press with a barbell so we headed over there. Started with about 80% of our max (185lbs) for a couple sets, then dropped down to 135lbs.
Fourth:
Headed upstairs to the rower. Padawan Josh did a semi cool down 500m, picking it up in the last 100m to finish around 2:06. I did a 500m sprint. First 250m were good but then the wheels came off. Finished in 1:37.
Fifth:
Padawan Josh headed out. I changed into my swimsuit and got into the pool. Stretched, then got in the hot tub for 5:00, got out, did a max rep set of push ups, got back in the hot tub for another 5:00, got back out, another set of max rep push ups. Dried off, and left.
Saturday - Paris Mountain 16k trail race
Ran the Paris Mountain 16k trail race Saturday morning. 16km comes out to a little under 10mi. But I knew in advance that it would not be comparable to the Army 10Miler I did a couple weeks ago. This is a very difficult series of trails at a park just outside of Greenville, SC. I've run it before, back in 2011. It was my first ever trail race, and oh man it did not go well. I was still very new to trail running and unfamiliar with the difficulty of the trails I would be facing. Not so much this year. I knew what I was getting into, and I've run on trails at least once nearly every week for 2-3 years.
This time around, I added in some Stairmaster workouts, a lot of plyometric exercises (box jumps, jump squats, and jump lunges), and intervals of running hills combined with other exercises. Everything felt good. I saw how easy the Army 10Miler was a couple weeks prior so I knew I had the endurance. But endurance on the road is different from endurance on trails climbing a mountain.
Got over to the park at 0730. Got my packet, warmed up, got my gear and apparel all set then made my way down to the starting area. It was low 50s with a fair bit of humidity, but with the promise of a sunny day, so I opted for less clothing rather than more. Wore both sets of calf sleeves, thin socks, my Peregrines, shorts, a singlet, a hat, and my hydration belt with a single bottle of watered down Powerade Zero.
The start of the race is in a small parking lot towards from the front of the park.
Mile 1 - Starting in the parking lot, it goes 600m down the paved park road before turning off onto the trails, where you stay until the finish. At the start line, I got to the front and stayed with the front pack down the road before turning onto the trails. Once onto the trails, its single file.
Mile 2 - Started to get strung out here. The lead group took off so it was just two guys directly in front of me, and who knows what behind me. The downside to trail running is you can't turn around to see who is behind you because you will almost definitely face plant. The two guys in front of me looked like they were friends. Both in pretty decent shape. The guy directly in front had the Ironman logo tattooed on his leg so I was determined to not let him leave me. There was a small section of maybe 20m where the trail widened and a few people passed us but I wasn't worried about that.
Mile 3 - Oh yes, the worst part of the course. Nearly impossible to run. The trail follows a stream. Unfortunately you are going up stream. Lots of sections of slick boulders and logs that you have to climb up, sometimes using nearby trees or branches for help. Lots of steps. Like, a lot of steps. My mile time plummeted. We would run up to a climb, get up it, run 5m to the next climb, get up that, repeat, for a mile. Couple people passed here and there, but for the most part it was very single track. Towards the end of the climb, the Ironman tattoo guy stepped aside for me to pass. His buddy took off. Another guy passed me, but then couldn't hold the pace and I was on his backside before he stepped out of the way. The trail weaves away from the stream, widens, and then does a few switchbacks going up the mountain. A taller guy (with a headband) who looked in good shape passed me but not all that quickly, so I decided I'd try to stick with him. I couldn't hear anyone else, and since the trail was wide and open, I took a peak behind and didn't see anyone for a little ways.
Mile 4-5 - Stuck with the Headband Guy to the top of the mountain and then for the very fun and very fast downhill. 2 miles of long swooping downhill switchbacks. Headband Guy and I were cooking. I let him stay maybe 5-10m in front of me in case he fell so I didn't just plow him over. We got to the bottom where it curves around this big reservoir. Started to hear footsteps and heavy breathing behind me and then bam, this tall lanky old guy passes Headband Guy and I like we're stopped. He gets maybe 20-30m in front of us and then stays there. Whatever, we keep chugging along.
Mile 6-7 - Knew this was coming, the second series of steep inclines. For the next two miles, it was basically steep .5mi climb, then it would fool you with what appeared to be the "top of the mountain," you make a turn, and then have another .5mi climb. I think I counted four .5mi climbs. The trail was a little wider than single track. We would randomly pass people going in the other direction. Headband Guy and I stuck together and actually chatted a bit.
Mile 8 - Got to the top of that series of climbs and then headed back down. Not as long a decline as before but still quick. Headed through a water stop where the lanky old guy was standing there drinking. Headband Guy and I kept going (we both had hydration belts) and I figured we'd never see the lanky guy again. Nope. There was a short incline after the water stop, and then a series of steep decline switchbacks. We were cooking, and almost to the bottom when lanky guy passes us again. What the hell.
Mile 9 - I'm starting to be annoyed by tall lanky old guy. I don't like playing leapfrog during a race. Headband Guy and I keep within 50m or so of lanky guy on a series of small incline and declines. I can tell that Headband Guy is starting to fade though while I'm starting to pick it up.
Last .9mi - I decide I've had enough of lanky guy. I tell Headbang Guy I'm going to catch up to the lanky guy, he steps out of the way and I'm off like a rocket. Within a few minutes, I catch up to lanky guy. Wait a few seconds for a good section then pass him like he passed us earlier. Immediately pass another guy. And then I put the hammer down. I have strong legs, the end of a race is where I like to show them off. I leave the lanky guy and start catching up and passing other people. Trail starts to look familiar and I can hear cheering. Sprint to the finish line and cross in 1:26:59.
Its about 1min slower than my first try at this race, but the race is also 1km longer. I think I did much better. My first try I had to walk a lot during the steps/boulders section, and then I tripped and fell during the series of .5mi inclines and had to walk for a few minutes. This second try, I only walked a little bit during the steps/boulders section. And I didn't walk for the rest of the race. Very happy with the result. And very happy that I could catch up and pass so many people in the last 1.5mi of a tough race. Have to love strong legs.
This time around, I added in some Stairmaster workouts, a lot of plyometric exercises (box jumps, jump squats, and jump lunges), and intervals of running hills combined with other exercises. Everything felt good. I saw how easy the Army 10Miler was a couple weeks prior so I knew I had the endurance. But endurance on the road is different from endurance on trails climbing a mountain.
Got over to the park at 0730. Got my packet, warmed up, got my gear and apparel all set then made my way down to the starting area. It was low 50s with a fair bit of humidity, but with the promise of a sunny day, so I opted for less clothing rather than more. Wore both sets of calf sleeves, thin socks, my Peregrines, shorts, a singlet, a hat, and my hydration belt with a single bottle of watered down Powerade Zero.
The start of the race is in a small parking lot towards from the front of the park.
Mile 1 - Starting in the parking lot, it goes 600m down the paved park road before turning off onto the trails, where you stay until the finish. At the start line, I got to the front and stayed with the front pack down the road before turning onto the trails. Once onto the trails, its single file.
Mile 2 - Started to get strung out here. The lead group took off so it was just two guys directly in front of me, and who knows what behind me. The downside to trail running is you can't turn around to see who is behind you because you will almost definitely face plant. The two guys in front of me looked like they were friends. Both in pretty decent shape. The guy directly in front had the Ironman logo tattooed on his leg so I was determined to not let him leave me. There was a small section of maybe 20m where the trail widened and a few people passed us but I wasn't worried about that.
Mile 3 - Oh yes, the worst part of the course. Nearly impossible to run. The trail follows a stream. Unfortunately you are going up stream. Lots of sections of slick boulders and logs that you have to climb up, sometimes using nearby trees or branches for help. Lots of steps. Like, a lot of steps. My mile time plummeted. We would run up to a climb, get up it, run 5m to the next climb, get up that, repeat, for a mile. Couple people passed here and there, but for the most part it was very single track. Towards the end of the climb, the Ironman tattoo guy stepped aside for me to pass. His buddy took off. Another guy passed me, but then couldn't hold the pace and I was on his backside before he stepped out of the way. The trail weaves away from the stream, widens, and then does a few switchbacks going up the mountain. A taller guy (with a headband) who looked in good shape passed me but not all that quickly, so I decided I'd try to stick with him. I couldn't hear anyone else, and since the trail was wide and open, I took a peak behind and didn't see anyone for a little ways.
Mile 4-5 - Stuck with the Headband Guy to the top of the mountain and then for the very fun and very fast downhill. 2 miles of long swooping downhill switchbacks. Headband Guy and I were cooking. I let him stay maybe 5-10m in front of me in case he fell so I didn't just plow him over. We got to the bottom where it curves around this big reservoir. Started to hear footsteps and heavy breathing behind me and then bam, this tall lanky old guy passes Headband Guy and I like we're stopped. He gets maybe 20-30m in front of us and then stays there. Whatever, we keep chugging along.
Mile 6-7 - Knew this was coming, the second series of steep inclines. For the next two miles, it was basically steep .5mi climb, then it would fool you with what appeared to be the "top of the mountain," you make a turn, and then have another .5mi climb. I think I counted four .5mi climbs. The trail was a little wider than single track. We would randomly pass people going in the other direction. Headband Guy and I stuck together and actually chatted a bit.
Mile 8 - Got to the top of that series of climbs and then headed back down. Not as long a decline as before but still quick. Headed through a water stop where the lanky old guy was standing there drinking. Headband Guy and I kept going (we both had hydration belts) and I figured we'd never see the lanky guy again. Nope. There was a short incline after the water stop, and then a series of steep decline switchbacks. We were cooking, and almost to the bottom when lanky guy passes us again. What the hell.
Mile 9 - I'm starting to be annoyed by tall lanky old guy. I don't like playing leapfrog during a race. Headband Guy and I keep within 50m or so of lanky guy on a series of small incline and declines. I can tell that Headband Guy is starting to fade though while I'm starting to pick it up.
Last .9mi - I decide I've had enough of lanky guy. I tell Headbang Guy I'm going to catch up to the lanky guy, he steps out of the way and I'm off like a rocket. Within a few minutes, I catch up to lanky guy. Wait a few seconds for a good section then pass him like he passed us earlier. Immediately pass another guy. And then I put the hammer down. I have strong legs, the end of a race is where I like to show them off. I leave the lanky guy and start catching up and passing other people. Trail starts to look familiar and I can hear cheering. Sprint to the finish line and cross in 1:26:59.
Its about 1min slower than my first try at this race, but the race is also 1km longer. I think I did much better. My first try I had to walk a lot during the steps/boulders section, and then I tripped and fell during the series of .5mi inclines and had to walk for a few minutes. This second try, I only walked a little bit during the steps/boulders section. And I didn't walk for the rest of the race. Very happy with the result. And very happy that I could catch up and pass so many people in the last 1.5mi of a tough race. Have to love strong legs.
Sunday, November 3, 2013
Friday
Wanted to get in a quick workout since I would be driving to Greenville in preparation for the Paris Mountain 16k trail race on Saturday. Got up early and did the Marine Special Operations Command (MARSOC) "Short Card" WOD.
Its a timed workout. 4 rounds as quick as you can. Each round starts with push ups, then a leg exercise, a core exercise, then burpees, then a stretch to catch your breath.
30 Push ups
30 Squats
30 Crunches
10 Burpees
10 Windmills
30 Push ups
30 2ct Mountain climbers
30 2ct Flutter kicks
10 Burpees
10 4ct Cherry pickers
30 Push ups
30 Squat jumps
30 Supermans
10 Burpees
10 Chain breakers
30 Push ups
30 Walking lunge steps
30 Scissors
10 Burpees
10 Trunk Twists
Then 3 sets of max rep strict pull ups.
Finished in a PR time of 14:14.
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