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.
Friday, February 26, 2010
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
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