Thursday, April 30, 2009
Wednesday, April 29, 2009
Hard work is hard work.
Monday
More rest.
Tuesday
EVA
5 rounds for time of
800 meter run
30 kb swings @70#
30 pull-ups
(55:33)
I can honestly say that this was one of the hardest workouts I have ever done. I have been sick, but even still, this was very difficult.
Wednesday
Noon-Snatch 1@75#/2@75#/2@75#/1@95#/3@95#/1@115#/1@115#/1@135#PR!/fail @155#/fail @155#.
Overhead squats 3 x 3 @155#
6 PM- AMRAP in 20 minutes. 400 meter run, max rep 135# bench press.
6 rounds-10,12,10,10,9,8.
More rest.
Tuesday
EVA
5 rounds for time of
800 meter run
30 kb swings @70#
30 pull-ups
(55:33)
I can honestly say that this was one of the hardest workouts I have ever done. I have been sick, but even still, this was very difficult.
Wednesday
Noon-Snatch 1@75#/2@75#/2@75#/1@95#/3@95#/1@115#/1@115#/1@135#PR!/fail @155#/fail @155#.
Overhead squats 3 x 3 @155#
6 PM- AMRAP in 20 minutes. 400 meter run, max rep 135# bench press.
6 rounds-10,12,10,10,9,8.
Saturday, April 25, 2009
Watch your back Upper Level Gumby.
When life hands you lemons, make lemonade. Or you can single out the one you may or may not have placed those lemons in your lungs and head, and plan on some worthy punishment. Upper Level Gumby, I am calling you out. I could blame my current shitty head cold on a shitty diet or other factors under my control, but I will blame you. I was sweating profusely just walking around the gym yesterday. Profusely, Gumby! I'll be greasing your pull-up bar, taking the collars off your barbells, adding ridiculous weight to all of your lifts and peeing on your work clothes while you work out. I'm sorry but it must be done. Nothing personal, but it's the only way I can heal.
Thursday, April 23, 2009
Catching up.
Tuesday I really slacked and let time get away from me.
10 rounds of
5 pull-ups
10 push-ups
15 squats
All done at a pace John Goodman would be proud of.
Wednesday I picked it up a bit.
1 o' clock
Hill sprints (that hill at Sugar House Park that everyone sleds down)
Every minute on the minute for 12 minutes sprint up the hill to the fire hydrant and walk down. I averaged about 10 seconds each trip at a gut busting pace.
5 o' clock
5 rounds for time of
250 meter row
10 pull-ups
10 push-ups
10 back squats @135#
10 KB swings @53#
(19:24)
Thursday
Noon
6 rounds of
12 KB swings @70#
200 meter run
rest 3 minutes
Good times.
8 o'clock
3 x 5 minute rounds of sparring. About 60% power.
I'm starting to loosen up and learn to move again, but I left myself open for shots and payed for it.
10 rounds of
5 pull-ups
10 push-ups
15 squats
All done at a pace John Goodman would be proud of.
Wednesday I picked it up a bit.
1 o' clock
Hill sprints (that hill at Sugar House Park that everyone sleds down)
Every minute on the minute for 12 minutes sprint up the hill to the fire hydrant and walk down. I averaged about 10 seconds each trip at a gut busting pace.
5 o' clock
5 rounds for time of
250 meter row
10 pull-ups
10 push-ups
10 back squats @135#
10 KB swings @53#
(19:24)
Thursday
Noon
6 rounds of
12 KB swings @70#
200 meter run
rest 3 minutes
Good times.
8 o'clock
3 x 5 minute rounds of sparring. About 60% power.
I'm starting to loosen up and learn to move again, but I left myself open for shots and payed for it.
Tuesday, April 21, 2009
Down to business
Monday.
Noon-Dead lifts.
10@135#
5@225#
2@315#
1@345#
fail@350#
Then- 1 hour and 20 minutes of trail run/hike with Tara. Spring is here and mountain season is approaching. I've already managed to drop a couple of pounds. I need to be around 170# or lighter for the Speedgoat 50k. I weighed 183# this morning. That's down from about 186#.
Noon-Dead lifts.
10@135#
5@225#
2@315#
1@345#
fail@350#
Then- 1 hour and 20 minutes of trail run/hike with Tara. Spring is here and mountain season is approaching. I've already managed to drop a couple of pounds. I need to be around 170# or lighter for the Speedgoat 50k. I weighed 183# this morning. That's down from about 186#.
Friday, April 17, 2009
Friday
Shoulder press
x 5 @75#
x 10 @75#
x 10 @75#
x 5 @95#
x 5 @95#
x 3 @115#
x 2 @135# (old 1 rep max)
x 1 @140# PR
fail @145#
x 5 @75#
x 10 @75#
x 10 @75#
x 5 @95#
x 5 @95#
x 3 @115#
x 2 @135# (old 1 rep max)
x 1 @140# PR
fail @145#
My trapezius is full of broken glass.
This week has really jacked me up. I'm looking forward to a weekend of time with the wife, beer and all around laziness. I heard a rumor that the sun will be making an appearance. Maybe we'll hang out.
Thursday WOD
Amber
Hang power cleans @95# 10-9-8-7-6-5-4-3-2-1
Box jumps @24" 1-2-3-4-5-6-7-8-9-10
For time (5:26)
Then
4 rounds of:
10 GHD sit-ups
25 push-ups
Thursday WOD
Amber
Hang power cleans @95# 10-9-8-7-6-5-4-3-2-1
Box jumps @24" 1-2-3-4-5-6-7-8-9-10
For time (5:26)
Then
4 rounds of:
10 GHD sit-ups
25 push-ups
Thursday, April 16, 2009
Wednesday. Legs strike back.
I almost didn't train because of the soreness in my legs. I was so sore in fact, that I almost fell down the stairs once or twice. I'm glad I got it done.
"Angry Tara"
AMRAP in 20 minutes of
10 Thrusters @75#
10 Sumo Dead Lift High Pulls @75#
10 Box Jumps @24"
(9 and 1/3 rounds of sheer misery)
"Angry Tara"
AMRAP in 20 minutes of
10 Thrusters @75#
10 Sumo Dead Lift High Pulls @75#
10 Box Jumps @24"
(9 and 1/3 rounds of sheer misery)
Tuesday, April 14, 2009
DEAD LIFTS AND BRAIN DAMAGE
It was a good Tuesday.
Noon-Got in an easy one while all the gym peeps were going hard.
Every minute on the minute for 15 minutes.
Two weighted pull-ups @35#
Two ring dips.
6pm-Dead lifts
135#x5, 185#x4, 225#x3, 275#x2, 305#x1, 325#x1, 335#x1, 345#x1, fail @355#, fail @350.
8pm-Sparring
3 x 5 minute rounds. Once again, my conditioning is good, but my technique is rusty. Not too bad though. I did much better than I expected. My head does hurt though. I definitely took some shots.
Noon-Got in an easy one while all the gym peeps were going hard.
Every minute on the minute for 15 minutes.
Two weighted pull-ups @35#
Two ring dips.
6pm-Dead lifts
135#x5, 185#x4, 225#x3, 275#x2, 305#x1, 325#x1, 335#x1, 345#x1, fail @355#, fail @350.
8pm-Sparring
3 x 5 minute rounds. Once again, my conditioning is good, but my technique is rusty. Not too bad though. I did much better than I expected. My head does hurt though. I definitely took some shots.
Monday, April 13, 2009
LUNGES
Workout-25 burpees/400 meter lunge/25 burpees-(21:24). OUCH!
Later I wrestled 5 x 5 minute rounds. It was my first day training the fight game since December and I felt pretty good conditioning wise. My technique was rusty to say the least.
These posts will be more to the point now that this new schedule is officially kicking my ass.
Later I wrestled 5 x 5 minute rounds. It was my first day training the fight game since December and I felt pretty good conditioning wise. My technique was rusty to say the least.
These posts will be more to the point now that this new schedule is officially kicking my ass.
Friday, April 10, 2009
Still strong(ish), after all those miles.
I was worried that I would lose strength and power from the extra running, but I put those fears to rest today.
Warmed up with a Grant special.
Workout-Heavy squat cleans. My current body weight is 185#. 2 @135#/2 @155#/2 @175#/2 @185#(old 1 rep max)/fail @205/fail @205/fail @195#/1 @195# NEW PR!
Later-Karen.
150 wall ball shots @20# for time. (9:46)
Warmed up with a Grant special.
Workout-Heavy squat cleans. My current body weight is 185#. 2 @135#/2 @155#/2 @175#/2 @185#(old 1 rep max)/fail @205/fail @205/fail @195#/1 @195# NEW PR!
Later-Karen.
150 wall ball shots @20# for time. (9:46)
Wednesday, April 8, 2009
I don't care what you say, Curtis P is a nice guy.
50 Curtis P's @95# for time.
1 Curtis P is 1 power clean, 1 push press and 1 lunge each leg.
(16:25)
I did this early today at Elite with Jeremy and Damarques. Good times. I headed to Slccf after that and watched the noon peeps show some real guts on Christine. It's so cool to see people gain confidence and push to their limit. The ladies at Slccf are getting strong!
1 Curtis P is 1 power clean, 1 push press and 1 lunge each leg.
(16:25)
I did this early today at Elite with Jeremy and Damarques. Good times. I headed to Slccf after that and watched the noon peeps show some real guts on Christine. It's so cool to see people gain confidence and push to their limit. The ladies at Slccf are getting strong!
Tuesday, April 7, 2009
My legs are angry.
Warmed up with 5 minutes of easy rowing.
Then:
2 weighted pull-ups every minute on the minute for 10 minutes @44#KB
Followed by as many tire flips as possible in 5 minutes. 63 flips with the big one.
I was pressed for time today but I feel good about the work I put in.
Then:
2 weighted pull-ups every minute on the minute for 10 minutes @44#KB
Followed by as many tire flips as possible in 5 minutes. 63 flips with the big one.
I was pressed for time today but I feel good about the work I put in.
What do you expect, showing off like that?
I was showing Jeremy how to (not) do the muscle-up yesterday, and made an ass of myself. I got to the dip position and somehow my left arm slipped behind my back. My hand was forced high up my back the way a cop would rough you up before I could let go. It hurt, it hurt bad. It's hard to walk off the pain of a sprained sense of pride, so I did what any other man would do when other men are watching. I pretended it didn't hurt and did another one, this time worthy of the olympics.
So with the searing pain of embarrassment in my shoulder, I skipped the 5k row and subbed this little treat.
20-10-5 reps for time
Back squat @185#
Box jump @30"
13:05
So with the searing pain of embarrassment in my shoulder, I skipped the 5k row and subbed this little treat.
20-10-5 reps for time
Back squat @185#
Box jump @30"
13:05
Sunday, April 5, 2009
Back up the hill.
I worked out with Grant today, and as always he managed to destroy me. His creation?
5 rounds untimed of:
6 dead lifts @225#
12 box jumps @24"
400m run.
Went out hard, faded in the third round and puked. Called it quits and watched Grant crush the remainder. I'm not too disappointed though. I managed to sweat and puke out part of this weeks worth of complete inattention to diet and healthy lifestyle. Glad to be back at it. I am recommitting myself to intensity.
I did happen to set a front squat PR this week. Just screwing around and helping Matt, I did 205# for 3 reps. My former 1 rep max was 185#. I like it.
5 rounds untimed of:
6 dead lifts @225#
12 box jumps @24"
400m run.
Went out hard, faded in the third round and puked. Called it quits and watched Grant crush the remainder. I'm not too disappointed though. I managed to sweat and puke out part of this weeks worth of complete inattention to diet and healthy lifestyle. Glad to be back at it. I am recommitting myself to intensity.
I did happen to set a front squat PR this week. Just screwing around and helping Matt, I did 205# for 3 reps. My former 1 rep max was 185#. I like it.
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