Month: July 2013

300 FY

Legs are tired from the last couple of days.

Got on the Air Dyne around 9am. There is a test to see if you can do 300 calories in less than 10 minutes called 300 FY (“Fuck You”) and since I was already planning to do a steady 10:00 @ 76-78rpm I figured I’d give it a shot. I hit 299 calories early in the week without even trying.

I kept above 76rpm 99% of the time and even got up in the low 80s here and there. Totaled 319 calories and 3.9 miles.

Out in the garage around noon because it was raining out. I didn’t find out until yesterday that the garage was unlocked or I would have been lifting in there on the flat floor all week. Oh well, I guess I was preparing for the unknown.

Push Press

  • 5 @ 95#
  • 5 @ 105#
  • 5 @ 135#
  • 5 @ 145#
  • ME @ 165# (got 8)
  • 3 x 10 @ 105#

They felt pretty solid today. Not much, if anything, left in the tank on the max effort set.

More Strength

5 Rounds NFT 135# (don’t drop the bar)

  • 6 hang power cleans
  • 4 front squats
  • 8 back loaded walking lunges

Wow was I breathing hard after each round of this. Forgot how bad barbell complexes can be. I’d actually planned higher reps and some good mornings too but it was scary trying the first rep with my back so sweaty so I canceled them and adjusted everything.

4 Rounds NFT 53#KB

  • 10/10 side bends
  • 12 Goblet squats
  • 10/10 single leg RDLs

When you concentrate on doing the side bends correctly they really burn! I don’t ever remember goblet squats being so easy.

Solid week of workouts on vacation and a great way to come back after being sick for two weeks. I’m just going to relax the rest of the day and then I head back home in the morning.

“Rest” Day

My legs are smoked from yesterday. Slept in for once and I really needed it. Making today a lighter day.

Went out on the road a little after 9am. Warmed up with a 0.3 mile jog.

10x

  • 100 yard hill sprint
  • Walk back

20130718-102612.jpg

That was fun! I paced it out twice so the distance should be pretty close. Then I walked 0.3 miles back to the cottage.

Got out the sled at 8:30. Went 1.04 miles in 28:59 with 115# of weight. I started out walking forward, the switched to walking backwards after a quarter mile and switched every quarter mile. Longest sled work so far. Wasn’t 135# but felt good.

A Morning Run

Hard to sleep at the cottage because it’s so hot and there is no AC.

Went for a run before 8am to beat the heat. Wasn’t going for any 5k records, just an easy jog to get the heart beating. Didn’t expect to go as ow as a did, but I’m okay with that because the goal was to build up aerobic capacity, not kill myself for the rest of the day. Ran 3.01 miles in 33:09.

Just before noon I started some OLY work and strength stuff.

Snatches

  • 2 x 3 @ 95#
  • 3 @ 115#
  • 5:00 EMOM of 2 @ 135#
  • 2 x 1 @ 145#
  • 1 @ 155#
  • F @ 155#
  • 1 @ 155#

I felt good early and got a little shaky after 135#. Noticed in the 155s that I started jumping forward. First time ever hitting 155# twice in one fay though! Here’s the final snatch.

Back Squats

  • 10 @ 135#
  • 10 @ 155#
  • 10 @ 175#
  • 10 @ 195#

No rack made this tougher than it needed to be. Having to clean the bar and get it to the back uses a lot of extra energy. Not sure I’ve dropped more than 165 on my back before.

3 Rounds NFT

  • 8 Front Rack walking lunges (135#)
  • 12 Weighted Sit-ups (two 5# plates behind head)
  • 8 Front Rack reverse walking lunges (135#)
  • 12 Air Squats

Solid 2 hours of work without killing myself.

Jumped on the Air Dyne at 8pm for some sprint intervals. Warmed up with 5:00 at a solid pace.

6 Rounds

  • 30s @ 100%
  • 4:30 slow to recover

I was going around 34mph and 110-115rpm during the sprints and 15mph and 50rpm when recovering. Including the warmup I racked up 614 cal and went 9.73 mi in the 35:00 (did the final recovery as a cool down).

I’m definitely feeling much better because that’s 3 hours of training on a day when it was about 90 degrees out.

Playground as a Box

Drive over to Hinks School a little before 8am to beat the heat.

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For a warmup I did a 400m run, band pass-thrus, Band pull aparts, and band walks with a red band.

Then I was going to do a bunch of muscle-ups and try stringing 2 together. But on my first try at a double a had an awkward fall out forward and got scared to commit after that. Only managed to do 3 total MU. Just not my day for them.

10:00 EMOM

  • Odds: 5 Fat bar chin-ups (strict)
  • Evens: 10 Bar dips (feet on ground)

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“Brenton”
5 rounds

  • Bear crawl 100 feet
  • Standing broad-jump, 100 feet.
    Do three Burpees after every five broad-jumps.

Did this in a field next to the school and measured out 100 feet with a tape measure. Was starting to heat up so hurried to get it over with. Finished in 9:23, besting the 10:16 from a year ago. Big difference being able to go 100 feet straight Instead of looping back and forth on 25 feet. I only had to do 6 burpees each round.

This was the first WOD where I felt normal since the Tough Mudder.

Around 3pm I jumped on the Air Dyne for some intervals. Warmed up with 5:00 easy first. This is another form of MAP.

10 Rounds

  • 30s @ 90-95%
  • 30s @ 50%

At high intensity I was going 90+ rpm and 45-50 at low intensity. Racked up 286 calories and 3.5 miles.

After golfing 9 holes with Dad (we ride due to heat), I went out for a sled drag after 8pm. Only loaded 125# because the 10# bumpers were on the bar and I didn’t feel like messing with it. Went 0.58 miles in 17:03 with only a short water break at the turnaround point. Was much easier than a couple days ago.

Vacation Monday

Does a vacation officially start before this first week day? I never work weekends anyway. Legs are feeling a little sluggish from yesterday. Went to bed at 10 because I was exhausted from all of the sun and 3 training sessions. Still have night sweats though.

Jumped on the AD2 just after 7am.

  • 5:00 warmup
  • Reverse Tabata (8 rounds)
    • 10s Sprint
    • 20s Rest
  • 5:00 cool down

My best calories for a regular Tabata was 77 and I got 107 here, which is another one in the books confirming the AD6 is much harder to rack up calories on. Nice workout for being so quick. I really like switching up interval periods. Hopefully it pays off.

Around noon I setup for the big training session of the day.

Warm-up

4x

  • 50m Run
  • 50m Run backwards

2x

  • 20 Good Mornings (green)
  • 20/20 band walk (red)
  • 10 press band (red)
  • 10 band pull aparts (red)

Strength

Shoulder Press

  • 5 @ 75#
  • 5 @ 85#
  • 5 @ 95#
  • 5 @ 105
  • 5 @ 135
  • ME @ 145 (3)

WOD

A little max aerobic power (MAP) training in the hot sun. Object is to go at 80%. Three minutes of rest between each AMRAP.

3:00 AMRAP

  • 135# Bear

8

3:00 AMRAP

  • 10 Front Rack walking lunges 135#
  • 8 OTB burpees

2 full rounds

3:00 AMRAP

  • 10 HR push-ups
  • 15 Russian KBS 53#

3 full rounds

3:00 AMRAP

  • 6 OHS 95#
  • 12 sit-ups

2+3

3:00 AMRAP

  • 5 thruster 95#
  • 10 sumo deadlift high pull 53#

2+12

Much harder than expected!

Air Dyne for Breakfast and Sled for Dinner

Sleeping better each night because the night sweats are slowly disappearing.

Started the morning with “Air Dyne Hell” at about 8:20.

  • 5:00 warmup
  • 10 Rounds
    • 15s @ 100%
    • 1:45 Rest
  • 5:00 cool down

Did 419 cal and went 4.45 miles. The AD2 seems much easier or has a different way of counting calories because I did about 230cal by myself in the interval portion and Kevin and I combined only got in the 280s on the AD6.

Worked on some snatching before lunch.
30:00 E3M

  • High hang snatch
  • Hang snatch
  • High hang snatch
  • Hang snatch

Had 95# loaded on the bar and used lifting straps to stay connected. I’ve always had a lot of trouble meeting my hips from the hang, but I hit every single rep today! Here’s a video of the last set.

Before dinner it was time for more sweating.

10 Rounds NFT

  • 10 Deadlifts (185#)
  • 50m Sprint
  • 50m Walk back

After every two rounds I took an extra little break to drink some water. Solid little WOD.

A few minutes after I went out for a sled drag. Loaded it up with standard 135#, going 0.68 miles in 19:03. I paused RunKeeper at the turnaround point but didn’t pause during the two breaks on the way back. Not going to lie…that was rough! Didn’t help that I was actually going a little uphill on the way back.

Open Gym Friday

Headed in at 5:15pm today for a long spaced out session. Feeling pretty good after the last few days.

Warm-up

  • 450m Run
  • PVC pass-thrus
  • DU

I got streaks of 40+, 70+, and 60+. Ordered the thinner cable from Rx, so I’m excited to see if it fatigues my shoulders less.

Conditioning

Easy 20:00 row. My pace was between 2:15 and 2:20/500m pretty much the whole way and about 20spm. Made it 4,420 meters and felt good.

Olympic Lifting

Warmed up with some C&J at 135#.

5:00 EMOM

  • Squat C&J (185#)

Rest 3:00

5:00 EMOM

  • Squat C&J (205#)

I was planning to do another round with 225#, but at the end of the 205# reps I could tell I was starting to hit a wall. Just not anywhere close to being back to myself yet, so I shut it down there and did a couple sets of back squats.

Strength

Back Squats

2 Sets of 5 with 205#

Strongman / Road Work

Laura, Brent, Kevin, Ellen, Casey, and I did a big circuit. Just kept moving, nothing too intense.

2 Rounds

  • 150m Sled Drag (135#)
  • Plank (while partner does sled drag)
  • 150m Wheelbarrow Push (200# first round, 230# second round)
  • 10/10 DB Curls
  • 150m Prowler Walk (210#)
  • Grip Twist with a 5# plate hanging on it

We paired up the push/pull with a stationary movement and paired up in teams. Each team did both movements in the pairing and then rotated to the next spot. Took us about 30 minutes to finish

The Road Back

I made it through 2 naps today without any sweats, so figured I could get back in the gym. Went it at 8pm for open gym.

Warm-up

  • 450m Run
  • PVC pass-thrus
  • Banded Good Mornings (green)

Strength

Warmed up with 5 deadlifts at 135#, 5 Pendlay rows at 115#, 5 deadlifts at 225#, 5 Pendlay rows at 135#, and 3 deadlifts at 315#.

10:00 EMOM

  • Odds: 3 Deadlifts
  • Evens: 5 Pendlay Rows

The plan was to use 85% of 1RM for the deadlifts, so I threw 385# on the bar and used 145# for the Pendlay Rows. Got through the first round and the first deadlift of round 2, but had to drop weight. Went down to 345# the rest of the way, which was plenty hard enough. I need to get back into deadlifting more. Being sick has some to do with being weak, but my body just isn’t used to the weight either.

5×3 OHS

  • 3 @ 95#
  • 3 @ 125#
  • 3 @ 145#
  • 2 @ 165#
  • 2 @ 165#

Ugh, so frustrating! Nowhere near my 3 rep max and I failed on it in two attempts.

Core

5 Rounds NFT

  • ME Ring L-hold (knees up)
  • 10 V-ups

Felt pretty good on these but could tell I was getting a little tired. It’s hard, but I have to realize it’s probably going to take a week or two to get myself back to pre-MudCrud fitness.

Take It Easy

Doctor thinks I have bronchitis, maybe with a touch of pneumonia. The chest x-ray at the ER last week was clear for pneumonia, but he said I could still have it or have developed it since then. I got a shot of penicillin in my ass, an antibiotic (which will help bronchitis and pneumonia), cough syrup, and a cream for the rash on my leg. Hopefully this all clears up before I go on vacation Saturday.

Decided I better take it easy until the night sweats go away, because they are a sign by body is trying to fight something off. Also don’t want to spread my germs all around the box at SF.

Jumped on the Air Dyne in the garage tonight though and went for 20 minutes at a steady pace. 467 calories and 10.81km, averaging just under a pace of 70 rpm. Felt good!