Monday

Kinda screwed up the timing on this workout and got to the gym too late.

Because I was going to do a wod with rowing in it, I warmed up for 5:00 on an elliptical then did 10:00 of stretching.

First:

Crossfit 090805:

3 Rounds, for time:

Row 500m

21 Burpees

Run 400m

First time.  Burpees and rows were going to be rough.  Wanted to keep my rows under 2:00.  First was 1:50, second and third were around 1:55.  Split the burpees into 12/9, then 10/6/5, then 7/7/4/3.  Kept all of the runs at 6:42/mi pace.  Finished in 19:38.

Second:

Runner's core wod, and since I was running out of time, I did the usual 2 rounds of 45sec at each exercise, but without any rest.

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.

Tuesday

Quads and upper body was a little sore from the previous day.  Specifically, lower back.  I don't think it enjoyed those last couple reps of 135lbs thrusters.

Got to the gym at the usual time, somewhere around 1:45ish.

Because I would be rowing for a workout today, I warmed up with 5:00 on the elliptical before 10:00 of stretching and foam rolling.

First:
CrossFit 131023
AMRAP in 15min:
Row 250 (10/10 resistance)
25 Push ups

First time trying this, although I've done one with the same exercises but as many rounds in 20min instead of 15.  Still pretty tough.  One of those rowing wods where I nearly fall off the machine at the end.  I don't know if this screwed me, but I tried to set a PR for 250m in the first round.  I think it made the rest of the rows uncomfortable.  Averaged 50-55 seconds for each row, not sure how much for each set of push ups.  I did the first 4 sets of push ups unbroken, but then had to start breaking them into 12/6/4/3.  Finished with 7 full rounds completed, and I had finished the 250m row and I was 13 push ups into the 8th round.

Second:
Runner's core wod.  Core muscles were still feeling it from yesterday and the rowing earlier, so this was not as fun.

Third:
Shoulders.  Started with standing barbell military press, then a recovery set of agility and balance drills, then a max rep set of crunches and seated V-ups.  Then back to shoulders with shrugs, followed by another recovery set of agility and balance drills, and a max rep set of flutter kicks and scissors with a 45lbs plate on my chest.  Then finished up with the shoulder range of motion wod.

Fourth:
Changed into my VFF and headed out to the soccer fields.  Ran 4 barefoot laps around the field at about 6:45/mi pace, totaling about 1.5mi.  Then did my form drills back and forth across a 30m field.

Thursday

Back and arms were a little sore this morning, otherwise everything felt alright.  Left elbow is still improving.  Left shin still bothers me from time to time.

Got to the gym around 1:45.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.

First:
Another weird day.  Wanted this to be the sort of stuff I normally do on Wednesdays.  Started with 20:00 of hard effort on the Stairmaster, starting on level 8 and bumping to level 9 at the halfway point.

The plan was to finish and then immediately get on the rower and row 1km.  But, naturally, with only a few minutes left to go on the Stairmaster, an older guy gets onto the rower and sits on it for 30min.  This meant that after I finished my 20:00, I stood around looking impatient for a while before he finished and I could get on it.

Second:
Rowed 1km on 10/10 resistance.  Pretty tough, as my legs were already gassed.  First 500m was somewhere around 1:45, but then I slowed down quite a bit.  Finished in 3:38, which isn't terrible, but not really near my PR of low 3:30s.

Third:
Back onto the Stairmaster for another 20:00.  Again, started on level 8 and bumped to level 9 at the halfway point.

Fourth:
Changed into my VFF and headed over to the soccer fields.  Ran 4 laps around the big field, which totaled about 1.48mi.  Good pace too, something like 6:04/mi.  Recovered for a few minutes, then did my form drills back and forth across a soccer field.  In case I haven't mentioned what my form drills are, they are just drills that help reinforce good running form or work muscles that help with good running form.  Its stuff that most people have either done when they were kids before soccer/football/basketball games, or seen college or pro athletes do before games.  Butt kicks, high knees, jogging backwards, lateral bounding to each side, and forward bounding.

Friday

Everything felt alright this morning.  I was a little delayed getting to the gym because I had to stop and pick up more endurance Sport Beans from Fleet Feet.  Ended up getting there a little after 2:00.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.  Couldn't foam roll because an older guy grabbed the one foam roller before I could get to it.

First:
I'm thinking about doing a mountain trail race in November, so I want to start doing a Stairclimber work out each week.  Figured this was a good day to start.  Got on it starting at level 8, bumping it to level 9 after 10:00, and then bumping it again to level 10 after 20:00.  Totaled 30:00.  I was disgustingly sweaty.  Like pools of sweat on the machine.  Gross.  I would guess that has something to do with the lack of airflow on that machine but who knows.  Quads felt good though, no issue there.  Going up steps feels like you're using more calf than anything.

Second:
Runner's core wod.  Two rounds of 45 seconds on each of 6 exercises.  Everything felt pretty good.

Third:
Decided to try a 1000m rowing time trial.  Ugh.  Did not feel awesome.  Set a goal to get as close to 3:30 as I could.  That meant averaging 1:45 per 500m.  My PR for 500m is 1:31, so doing a single 1:45 is easy.  Doing two 1:45/500m back to back is not so easy.  Came very close to falling off the machine at the end.  Woozy, arms hurt, shoulders hurt, legs did not want to stand.  Finished  with a PR of 3:32.8.

Fourth:
I was debating whether or not to do this, but then I put on my big boy undies and went and did it.  Just a short, but quick, 1.5mi barefoot run on the grass soccer fields in my VFF.

Thursday

Figured I might as well give my legs and arms a break this week, so I decided to do screwy stuff today.

Got to the gym around the normal time, something like 1:45ish.

Usual 5:00 warm up on the rower with 10/10 resistance, then 10:00 of stretching and foam rolling.

First:

5 Rounds:

Bike hard for 5:00, with difficult resistance

20 Box Jumps

Going straight from biking, which is 100% legs, to box jumps, was tough.  Especially a bunch of box jumps.  Did all 5 sets of box jumps unbroken though.  Happy about that.

Second:

Bunch of ab stuff.  Crunches, leg levers, more crunches, more leg levers, scissors, and side bends.

Third:

Got on the rower and did 2,000m for time.  Ugh.  This was the longest I've ever rowed nonstop.  I didn't know something could be boring and agonizing at the same time.  It was terrible.  Tried to keep at or under 2:00/500m.  It just dragged on for so long haha.  Finished in 7:50.

Monday

Everything is feeling pretty decent this morning, as far as I can tell anyways.  Quads no longer hurt.  Elbow seems to be getting better, same with my left shin.  Still putting an ice pack on both a lot, just to be safe.

As I was getting ready to head to the gym today, I got delayed a bit by my neighbors.  I wanted to give them a heads up that my dad was safe and sound as his building is literally next door to the location of the Navy Yard shooting.  Chatted with them for a few minutes, and then saw the UPS truck pull up to my house with my new trail running shoes.  Good timing.  My current Saucony Peregrine v1 trail shoes are falling apart.  The right shoe has a gigantic hole in it, the left shoe is forming an equally large hole.  I'm estimating they have 600+ trail miles over 2 years.

Headed to the gym and got there a little after 2.

Since I knew there would be a lot of rowing in today wod, I set the resistance to 5/10 on the rower and warmed up for 5:00.  Then stretched and foam rolled for 10:00.

First:
Crossfit Hamilton
3 Rounds, for time:
Row 1km
50 Push ups
Run 1km
50 Pull ups

First time trying this one.  With the amount of rowing and other stuff combined, I knew it was going to be rough.  I wanted to get around 15:00 per round, which meant doing a 4:00 row, a minute or two on the push ups, maybe 4-5min on the run, and then just suffering through the pull ups.  That's exactly what I did for the first round.  But then I couldn't keep that pace.  The second round was more like a 4:10 row and a 5:00 run.  Third round was more like 4:30 row and 5:30 run.  Just couldn't catch my breath after the row, and my upper body was smoked.  Finished in 48:42.

Second:
Again, strapped for time, so I combined abs and shoulders.  Started with dumbbell shoulder press, recovery set of balance and agility drills, then did a max set of leg levers.  Next up was dumbbell shoulder shrugs, another set of balance and agility drills, and then a max set of seated V-ups.  And then finished with the shoulder range of motion wod.

I debated heading out to the park to get a barefoot run in, but I decided since I'm coming back from injury that I shouldn't over-do it.

Wednesday

Legs are a lot better but still a little sore.  Left elbow still hurts a little.

Wednesdays are my easy day, opted for a long pool day versus rucking, since I rucked last week.

Got to the gym about 1:45.

Since I knew I would be rowing in my workouts, I warmed up 5:00 on the elliptical, then stretched for 10:00.  I remembered that I wanted to foam roll, but an older guy took the only foam roller so that he could use it the wrong way.  Ah well.

First:
1km rowing sprint, 10/10 resistance, for time.  Hadn't ever rowed a 1km for time before so this was a bit of a trial and error workout.  Tried to keep it around a 1:50/500m pace then picked it up for the last 250m.  That was maybe a bit too far from the end to pick it up, but ah well.  Finished in 3:36.6.  Didn't almost fall off the rower like I do after the 500m sprints, but it was still tough.

Second:
1min planks for the front and both sides.

Third:
My ankle/knee/hip mobility exercises.

Fourth:
Another 1km sprint on the rower, 10/10 resistance, for time.  Tried to hold the pace under 1:50/500m, but it was a struggle.  Waited until there was 150m remaining before I picked it up.  Bit more manageable but finished a little slower than before with a 3:39.1.

Fifth:
More 1min planks for front and both sides.

Sixth:
Changed and jumped into the pool.  Stretched first then set the timer and treaded water for 45min.  It was difficult for the first 25 minutes because I had to share a lane with a woman swimming laps.  And while she was a very good swimmer, she seemed to enjoy doing several big kicks as she went by me.  So every 20 seconds or so I would get 2 or 3 face fulls of water from her "wake."  Thanks lady.

Wednesday

Got up early so I could get my morning ruck march in.

First:
5mi ruck march on trails with ~45lbs pack.  Thought it was going to feel disgusting outside since it was 73F with over 80% humidity when I left the house, but it was surprisingly cool.  Kept a good quick pace the whole way.  Finished in 1:20:27.

Headed back to the house, ate breakfast, did my normal morning routine, then headed to gym.  Had to get there a few minutes later than usual because a friend asked me to ferry him to Walmart and back.

Decided to do a 5:00 warm up on the elliptical machine, rather than the rower, since I knew I would be back on it in a few minutes.  Followed it up with 10:00 of stretching.

500m sprint on the rower with 10/10 resistance.  Didn't PR but I'm happy with anything under 1:35.  Finished in 1:32.9

1min of planks, for each side and front.  Tough to do immediately after killing yourself on the rower.

Usual series of ankle/knee/hip mobility exercises.  They're boring.

Another 500m sprint on the rower.  Always tough doing it a second time.  Finished in 1:34.1

Another series of 1min planks for each side and front.

Debated jumping in the pool but it was getting close to the time I needed to get going so I headed out.

Wednesday

Legs were a bit sore.  I had a meeting with the Army recruiters today at noon so I couldn't get a ruck march in.  Got to the gym a little later than usual and met up with Padawan Josh.

Usual 5:00 rowing warm up and 10:00 stretching.  Did a few minutes worth of foam rolling too.

First:
Someone was on the rower so we had to start with planks.  1min of planks for each side plus front.

Second:
Row 500m, 10/10 resistance, max effort.  Bleh, always tough.  PRed with a 1:32.1.  Did not feel awesome.

Third:
Ankle/knee/hip mobility crap.  Boring as always.

Fourth:
Another 500m row, 10/10 resistance, max effort.  Started out well enough but nose dived at the halfway point.  Didn't even think I was going to break 1:40 but somehow managed another PR in 1:31.9.  I'll take it!  Almost fell off afterwards, and then had trouble walking down the stairs.

Five:
Another round of 1min planks for each side plus the front.

Wednesday

Left shin is still sore.  Going to have to keep an eye on it.  Otherwise everything else feels pretty good.

Got up early and rucked 5mi with ~50lbs.  Pretty good pace and time.  It was awful out, high 70s with 85% humidity.  I was drenched by the time I finished.  Kept a good pace though.

Went to the gym a few hours later.

5:00 warm up and 10:00 stretching.

First:
500m row with 10/10 resistance for time.  This is always tough, even more so when your legs are a bit gassed from the rucking earlier.  Had a good time though, 1:33.8, which is .2 off my PR.  Jumped off and did 1min of side planks per side.

Second:
My usual ankle/knee/hip exercises.  They are boring.

Third:
Back upstairs for another 500m row with 10/10 resistance for time.  Much harder this time.  Only managed a 1:35.1 and almost fell off at the end.  Another 1min of side planks per side.

Wanted to get in the pool but I managed to forget my swimsuit at the house.  I'm chalking it up to not a whole lot of sleep the night before.

Wednesday

Destroyed left hand is still chugging along.  I'm taping it with Neosporin pretty often.

Thought about getting up early to do a ruck march, but after realizing that I would be getting up even earlier on Thursday to exercise and then drive 5 hours to Florida, I decided sleep was a better option.  Still went to the gym at the usual time.

5:00 rowing warmup and 10:00 of stretching.

Started off with a 500m max effort row with 10/10 resistance.  This is such a butt kicker.  My brother Kirt "graced" me with this workout a long time ago and I've trying to do it on a regular basis ever since.  It shouldn't take more than a couple minutes, at the most, but oh man it is an awful couple minutes.  Up until a few weeks ago, my PR and average were around 1:38 to 1:39.  Just couldn't do any better.  Then I realized, hm, maybe I should look up some tutorials on rowing since I'm just kinda making this up as I go.  Watched a few videos on proper form, which was maybe 3 weeks ago.  I've PRed this workout every Wednesday, sometimes twice in one day, since then.  PRed it again today with a 1:33.6, and nearly threw up haha.

Side Planks for 1:00 on each side.  Not much fun after rowing.

A bunch of ankle, knee, and hip mobility exercises.  People give me strange looks when they see me doing this stuff, but the way I look at it, its preventative maintenance.  I do a lot of pretty awful things to my joints, I need to be making sure they are strong enough to handle it and keep me away from injury.

Back upstairs for another 500m max effort row with 10/10 resistance.  Came close to the previous time with a 1:34 flat.  Little pissed that I couldn't edge out the last few meters in time.   The first 250m felt great, good rhythm, just trailed off the last 100m.

More side planks, 1:00 each side.

Changed into my swimsuit and jumped into the pool.  5:00 of stretching in the pool, then 5:00 of sitting in the hot tub.  Then back into the pool to tread water for 30:00.  Funny to think that a couple years ago, I struggled to tread water for 5:00.  Not so much anymore.  I've done up to 60:00 and probably could have kept going but its so boring.  Now that its much easier, I'll mix it up by using only one arm, or not using my legs for a bit.

Went back to my house and practiced jumping rope for a bit.