SATURDAY
3 hour 47 minute trail run
Awesome day! I got to spend the day with my wife on the trails. We parked at the zoo and ran the shoreline to city creek, then on the road to our house. The going was slow and muddy but it was a lot of fun. Training must be going well because running has been a really good time lately. Our shoes are encased in about 2 inches of mud, so I hope they recover.
Sunday, February 28, 2010
Friday, February 26, 2010
THURSDAY
Breathing ladder
1-10 x 2 @65# thrusters
I think the swings are much better for the breathing ladder. With the swing you have no place to stall while working, but with the thruster it was too easy to rest in the rack position and breath. It was a nice recovery effort anyway.
Nutrition
I must admit that the daily logging of food is becoming tedious. I'm in a groove now with eating well, so I'll just log my food once or twice a week to check in. Still holding strong at 90% grain and sugar free. Still feeling great.
Breathing ladder
1-10 x 2 @65# thrusters
I think the swings are much better for the breathing ladder. With the swing you have no place to stall while working, but with the thruster it was too easy to rest in the rack position and breath. It was a nice recovery effort anyway.
Nutrition
I must admit that the daily logging of food is becoming tedious. I'm in a groove now with eating well, so I'll just log my food once or twice a week to check in. Still holding strong at 90% grain and sugar free. Still feeling great.
Thursday, February 25, 2010
WENESDAY
Warm up with 10 minutes of medicine ball drills
1) Work up to 1RM strict shoulder press
135#, 145#, 160#fail, 155#fail, 150#
5 pounds off my old PR
2) 10 rounds
2 Push presses @1RM strict press # (150#)
3 Skin the cat on rings
5 Strict pull-ups
50 meter farmers carry @2 x 70# KBs
About 40 minutes
Warm up with 10 minutes of medicine ball drills
1) Work up to 1RM strict shoulder press
135#, 145#, 160#fail, 155#fail, 150#
5 pounds off my old PR
2) 10 rounds
2 Push presses @1RM strict press # (150#)
3 Skin the cat on rings
5 Strict pull-ups
50 meter farmers carry @2 x 70# KBs
About 40 minutes
Tuesday, February 23, 2010
TUESDAY
5.2 mile trail run
1:04:48
I stopped at 30 minutes and checked my heart rate. 180bpm after running uphill but not feeling at all tired. I also checked it when I got to the end. 162bpm at the bottom of a hill and not feeling tired. I used an online calculator and apparently my max heart rate is 191bpm. So my first reading puts me at 95% of mhr and the last puts me at about 85%. I've never paid any attention at all to these things, but I'm curious if anyone out there (HELLO?) knows much about this and what it means. It seems I was running pretty high, but I felt absolutely fine. Are the equations used to predict mhr worth anything?
Nutrition: 3,164 calories. 230 grams of fat, 100 grams of carbs and 194 grams of protein. I ate more today and it helped. Go figure.
5.2 mile trail run
1:04:48
I stopped at 30 minutes and checked my heart rate. 180bpm after running uphill but not feeling at all tired. I also checked it when I got to the end. 162bpm at the bottom of a hill and not feeling tired. I used an online calculator and apparently my max heart rate is 191bpm. So my first reading puts me at 95% of mhr and the last puts me at about 85%. I've never paid any attention at all to these things, but I'm curious if anyone out there (HELLO?) knows much about this and what it means. It seems I was running pretty high, but I felt absolutely fine. Are the equations used to predict mhr worth anything?
Nutrition: 3,164 calories. 230 grams of fat, 100 grams of carbs and 194 grams of protein. I ate more today and it helped. Go figure.
Monday, February 22, 2010
MONDAY
This is the beginning of what I feel will be much more thoughtful programming.
Warm-up: 10 minutes of various sandbag drills. (Cleans, squats, get-ups, half moons, tosses and presses)
1) Work up to 1RM deadlift (225# x 3, 315#, 365#)
2) 5 rounds timed, but not for time
1 deadlift @90% 1RM /325#
10 sandbag get-ups @80#
20 push-ups
30 second waiter's walk @53# right
30 second waiter's walk @53# left
29:30
3)1-10 breathing ladder @53# KB swings
15 minute stretch
Felt great today. This could of been longer, but I tend to overdo things, so it was just right. My deadlift today is 10# less than my PR, and it felt easy. This is the first breathing ladder I've ever done, so it was a cool experiment and I really like the idea of incorporating this into the mix. Very meditative. It took more self control than I expected, and this particular ladder I did is often repeated 4 times. I will try that soon. If you are not familiar with breathing ladders then check out this from Gym Jones.
Nutrition
Back on it. 2,066 calories. 145 grams of fat, 43 grams of carbs and 153 grams of protein. Should have eaten more, but I feel good.
This is the beginning of what I feel will be much more thoughtful programming.
Warm-up: 10 minutes of various sandbag drills. (Cleans, squats, get-ups, half moons, tosses and presses)
1) Work up to 1RM deadlift (225# x 3, 315#, 365#)
2) 5 rounds timed, but not for time
1 deadlift @90% 1RM /325#
10 sandbag get-ups @80#
20 push-ups
30 second waiter's walk @53# right
30 second waiter's walk @53# left
29:30
3)1-10 breathing ladder @53# KB swings
15 minute stretch
Felt great today. This could of been longer, but I tend to overdo things, so it was just right. My deadlift today is 10# less than my PR, and it felt easy. This is the first breathing ladder I've ever done, so it was a cool experiment and I really like the idea of incorporating this into the mix. Very meditative. It took more self control than I expected, and this particular ladder I did is often repeated 4 times. I will try that soon. If you are not familiar with breathing ladders then check out this from Gym Jones.
Nutrition
Back on it. 2,066 calories. 145 grams of fat, 43 grams of carbs and 153 grams of protein. Should have eaten more, but I feel good.
Friday, February 19, 2010
Ooooh, catching up. Drove down to Moab this past weekend for my 11 year wedding anniversary and Tara's 32nd birthday. The Red Hot 50k was going down as well, and our friend Scooter was running the 33k. We ran the course backward to meet up with her and the trail conditions were horrendous. No really. The right foot in slush or postholing a foot of snow and the left in 6 inches of mud. Scooter finished strong and we ended up doing around 15 miles all told. The next day we tried to run the slickrock trail but it was so snow covered and so icy that we turned back after a slow hour. Next time. Of course, I ate like garbage (vacation right?) and tracked nothing. I'm back in the gym and back on Fitday tomorrow, even though my eating has been clean since we got back.
Wednesday
2 rounds
3000 meter row
15 clean and jerks @135#
Thursday
10 minute sandbag get up warm up @40#
(1) Work up to 1RM overhead squat
95#, 135#, 205# fail, 205#PR
(2) 3 rounds not for time
2 overhead squats @175#
20 overhead lunges @45# plate
100 yard sandbag carry @80# ( 10x 33ft shuttles)
(3) 3 rounds for time
15 power snatches @95#
20 KB swings @53#
400 meter run
(18:21)
Friday
4 mile ruck w/ 55# pack
(1 hour 13 minutes)
Trail has pretty technical footing with lots of rocks and tracks. Moderate elevation gain. This will be a new benchmark workout for me, since it starts and ends at my garage. I weighted the pack with a 36# rock, packing material and a basketball full of 20# of sand. It is the essence of comfort.
I think I have my year figured out, athletically at least. I've been doing a bunch of reading on nutrition and programming for my goals and I feel like I'm getting close to a reasonably well thought out training plan. Crossfit has been a gift and a curse for me. I have, for my whole life, been incredibly indecisive when it comes to what I want to do. As an athlete I have wavered and avoided committing to seriously training to do well in a specific arena. I've only trained to finish, to participate. Crossfit, with it's continuous focus on general physical preparedness, had fed my indecisiveness. GPP is very important, but it's time to get busy training what I want to do. I want to move fast and strong in the mountains.
Wednesday
2 rounds
3000 meter row
15 clean and jerks @135#
Thursday
10 minute sandbag get up warm up @40#
(1) Work up to 1RM overhead squat
95#, 135#, 205# fail, 205#PR
(2) 3 rounds not for time
2 overhead squats @175#
20 overhead lunges @45# plate
100 yard sandbag carry @80# ( 10x 33ft shuttles)
(3) 3 rounds for time
15 power snatches @95#
20 KB swings @53#
400 meter run
(18:21)
Friday
4 mile ruck w/ 55# pack
(1 hour 13 minutes)
Trail has pretty technical footing with lots of rocks and tracks. Moderate elevation gain. This will be a new benchmark workout for me, since it starts and ends at my garage. I weighted the pack with a 36# rock, packing material and a basketball full of 20# of sand. It is the essence of comfort.
I think I have my year figured out, athletically at least. I've been doing a bunch of reading on nutrition and programming for my goals and I feel like I'm getting close to a reasonably well thought out training plan. Crossfit has been a gift and a curse for me. I have, for my whole life, been incredibly indecisive when it comes to what I want to do. As an athlete I have wavered and avoided committing to seriously training to do well in a specific arena. I've only trained to finish, to participate. Crossfit, with it's continuous focus on general physical preparedness, had fed my indecisiveness. GPP is very important, but it's time to get busy training what I want to do. I want to move fast and strong in the mountains.
Tuesday, February 9, 2010
Monday, February 8, 2010
Sunday, February 7, 2010
SUNDAY
Sabbath, restful sabbath. I woke up with a gnarly cheat day hangover. I'm all recovered now and I'm very much ready to head down to Moab for a couple days. That happens on Saturday, so it's just work and training until then. I've been thinking a lot about programming (exercise, not comprooters) and I'm working on mapping out some chunks of time for the gym. As soon as the winds of money blow my way, I'll finally figure out what the big event of the year will be.
Nutrition
2,269 calories. 158 grams of fat, 67 grams of carbs and 165 grams of protein.
Sabbath, restful sabbath. I woke up with a gnarly cheat day hangover. I'm all recovered now and I'm very much ready to head down to Moab for a couple days. That happens on Saturday, so it's just work and training until then. I've been thinking a lot about programming (exercise, not comprooters) and I'm working on mapping out some chunks of time for the gym. As soon as the winds of money blow my way, I'll finally figure out what the big event of the year will be.
Nutrition
2,269 calories. 158 grams of fat, 67 grams of carbs and 165 grams of protein.
Saturday, February 6, 2010
SATURDAY
10-20-30 reps for time
Double unders
One arm KB clean and jerks @53#
Row (calories)
One leg deadlifts @70#
Floor wipers @135#
Step ups @2x35#KB @18"
(27:02)
Nutrition
CHEAT DAY! I really thought this first cheat day would be epic, and might even include a trip to the emergency room, but honestly, it wasn't much to speak of. Don't get me wrong, I ate some garbage and feel like garbage, but feeling really good all week kept me slightly under control. Really this cheat day looks pretty similar to how I was eating before I decided to take the whole picture into consideration. I paid for it during the workout. Big time. Embarrassing, really.
3,512 calories. 196 grams of fat, 305 grams of carbs and 143 grams of protein.
10-20-30 reps for time
Double unders
One arm KB clean and jerks @53#
Row (calories)
One leg deadlifts @70#
Floor wipers @135#
Step ups @2x35#KB @18"
(27:02)
Nutrition
CHEAT DAY! I really thought this first cheat day would be epic, and might even include a trip to the emergency room, but honestly, it wasn't much to speak of. Don't get me wrong, I ate some garbage and feel like garbage, but feeling really good all week kept me slightly under control. Really this cheat day looks pretty similar to how I was eating before I decided to take the whole picture into consideration. I paid for it during the workout. Big time. Embarrassing, really.
3,512 calories. 196 grams of fat, 305 grams of carbs and 143 grams of protein.
Friday, February 5, 2010
FRIDAY
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
(47:27)
Nutrition
2,703 calories. 195 grams of fat, 78 grams of carbs and 147 grams of protein. I feel like the new focus on nutrition is working some magic. Today's workout was tough, and typically it would have ruined me for hours, but within 15 minutes or so, I felt ready to go again. I don't feel stronger or faster really, it's just that my recovery seems supercharged. I feel physically better today than I have in a long, long time.
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
(47:27)
Nutrition
2,703 calories. 195 grams of fat, 78 grams of carbs and 147 grams of protein. I feel like the new focus on nutrition is working some magic. Today's workout was tough, and typically it would have ruined me for hours, but within 15 minutes or so, I felt ready to go again. I don't feel stronger or faster really, it's just that my recovery seems supercharged. I feel physically better today than I have in a long, long time.
Thursday, February 4, 2010
Wednesday, February 3, 2010
WEDNESDAY
16 rounds of 20 seconds work/ 10 seconds rest
Alternating
Deadlifts @225#
Burpees
DL=8,5,5,5,5,5,5,5 (43)
B=8,7,6,6,6,6,6,7 (52)
3 rounds
10 ab wheel roll outs (on knees to the wall)
10 GHD sit-ups
Nutrition
2,469 calories. 151 grams of fat, 94 grams of carbs and 188 grams of protein. Still feel great. I need to dial in the carbohydrate delivery to a more concentrated time frame, shifting nearly all my daily carbs to the post workout meal.
16 rounds of 20 seconds work/ 10 seconds rest
Alternating
Deadlifts @225#
Burpees
DL=8,5,5,5,5,5,5,5 (43)
B=8,7,6,6,6,6,6,7 (52)
3 rounds
10 ab wheel roll outs (on knees to the wall)
10 GHD sit-ups
Nutrition
2,469 calories. 151 grams of fat, 94 grams of carbs and 188 grams of protein. Still feel great. I need to dial in the carbohydrate delivery to a more concentrated time frame, shifting nearly all my daily carbs to the post workout meal.
Tuesday, February 2, 2010
Monday, February 1, 2010
MONDAY
Front squats
2 sets of 10 @45#
1 set of 5 @135#
1 set of 5 @205#
1 set of 5 @215#
1 set of 5 @225#
As many rounds as possible in 15 minute
7 wall ball @20#
7 KB swings @70#
7 pull-ups
(10 rounds)
10 rounds of
100 meter sprint
100 meter walk recovery
I started a food journal online with Fitday. It's free. My first day's calculations were interesting.
2,346 calories. 138 grams of fat, 136 grams of carbohydrates and 140 grams of protein. My goals are to let the fat numbers fall where they may, keep the carbohydrate number below 100 grams and reach at least 120 grams of protein a day. Not too bad.
Front squats
2 sets of 10 @45#
1 set of 5 @135#
1 set of 5 @205#
1 set of 5 @215#
1 set of 5 @225#
As many rounds as possible in 15 minute
7 wall ball @20#
7 KB swings @70#
7 pull-ups
(10 rounds)
10 rounds of
100 meter sprint
100 meter walk recovery
I started a food journal online with Fitday. It's free. My first day's calculations were interesting.
2,346 calories. 138 grams of fat, 136 grams of carbohydrates and 140 grams of protein. My goals are to let the fat numbers fall where they may, keep the carbohydrate number below 100 grams and reach at least 120 grams of protein a day. Not too bad.
Subscribe to:
Posts (Atom)