Murph

did "murph" today with charlie

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

46:48

murph was not fun. mainly becasue it isnt a workout where you can go "high intensity" per se. after a few reps of each exercise you are obliterated so your power output drops fast and stays low for the rest of the workout. it was however a challenge and charlie and i had to push each other to keep going. not one i could do alone. we performed it staright through so we didn't move on to the next element until we finished the current one. 300 squats suck, 100 pull-ups not too bad. mile run after the squats...a joke

no title

7 rounds of:
5 deadlifts (185#)
10 ring dips
5:25

Helen

today i did a short powersnatch set, 5-5-3-3-3, then did helen, a named crossfit workout.

"helen"
3 rounds for time
400m run
21kb swings (53#)
12 pull-ups
8:14

 i probably could have gone faster but my mind got in the way.i finally have gotten my butterfly kips down which helped speed the pull-ups and i did this workout for the first time with the prescribed 53 pound weight. i can tell i'm getting stronger which is great since that is my goal. need to lift more weight overhead though. very tired, oh and hands didn't rip which was great too

Weights

today was just a heavy lift day.worked on overhead squats first.

deadlift
3-3-3-3-1-1-1

185-185-225-225-275-275-275

lazy

i did more workouts than christine last week but i was just too busy/lazy to write them on here so my bad. it was just heavy lifiting sets.

Christine

did a leg heavy workout today to again give my arms a break, still gassed from wednesday. named workouts are always rough, this was no exception.

"christine"
3 rounds for time:
500m row
12 bodyweight deadlifts (155# for me)
21 box jumps ( 24 inch box)

10:55

gassed

needed to give my arms a break so we did more motion based stuff. still wore me out for sure.

200m run
30 sit-ups
250m row
30 pull-ups
200m run
20 sit-ups
250m row
20 pull-ups
200m run
10 sit-ups
250m row
10 pull-ups

10:44

wednesday

yesterday i lifted heavy uppper body then did a rediculous met-con

press
4-3-2-2-1
heaviest weight- 125
10 pull-ups between each set.

met-con
100 burpees for time
7:02

i am amazingly sore from yesterday. i had and am still having a hard time washing my hair and putting on deodorant. burpees are a full range of movement exercise that involves going from standing up to doing a push-ups, back to standing up then jumping up as high as you can. brutal

legs

today i did heavy deadlifts to guage where my legs are at and practiced front squats in order to improve them as well as my snatch, and cleans. all followed by a met-con.

front squat
3-3-3-3
up to 195#

deadlift
3-3-3-3
185-185-185-205#

21-15-9
kb swings (35#)
box jumps (36 inch box)

3:20 or so

reality check

i was reading an article from the November issue of bicycling magazine titled "rites of passage" it talks about 109 occasions that happen in the life of a cyclist. among the 40+ that i could smile at because they have or do happen to me was one that made me laugh out loud:
# 81- explicating your training in exquisite detail on a blog, then realizing no one cares.

i absolutley loved that. have a good sunday

spur of the moment

i was challenged to rowing with my crossfit class today, so i did. no warm-up or anything so it felt amazing...not really. nothing like a suprise workout at 6 am.

row 2000m for time
7:22

Heavy

today i lifted somehwat heavy on the legs. i approached with caution becasue i have had problems with pushing my joints before they are ready during this rest cycle. felt good to get back to the weights. i'll ease into it and hopefully see some real gains before all the mileage starts again.

deadlift-
3-3-3-3-3  (135#)

back squat
7-7-7-7-7  (115#)

massage

got a deep tissue massage yesterday. i became a huge believer in massage over my last training season as a way to recover and help my muscles heal faster. i have the same lady i go to all the time and she knows exactly what i need now, so when i go  we just call it the usual. anyway got one yesterday to help my back heal up and it worked yet again so i'll keep going about once a month until heavy training then its once every two weeks.

clean up

laced up my running shoes for the first time since louisville today. it was very nice. i love running and it feels great to be able to get back into it. knee was a little touchy so i'll take it easy for a week or two. i washed all the sweat and struggle off of my running sunglasses becasue they were inside my running shoes still from the race. its always kind of sad to wash and clean everything from the race. it took a lot of time and effort to get all that crap on my clothes and gear. but they need to be ready for another season so i will prep them. next i need to clean up my bike. it still has the stickers on it from the race.

workout-
2.5 mile run/jog
little over 20 min.

weights

Started lifting weight today. it feels good to be doing olympic lifts again. i'm still working on my form for each so keeping the weight low is important.

 workout-
30 clean and jerks for time. 95#
rest 3 minutes
21-15-9
pvc overhead squats
burpees

friday

long day at work yesterday but managed a workout at 7pm.

4 rounds of:
250mrow
15 pull-ups
30 double unders (jump-rope)

working class

i've been so busy with opening our new facility and getting the programs off the ground that i haven't worked out all week! maybe this weekend... now i know why my clients always use the "busy" excuse. the only good thing is that the place is generating alot of interest which means expansion!