Even Pace

Between the run and walking the golf course, I went almost 10 miles on foot yesterday. My hips are feeling a little weird today. Didn’t want to run this morning so that I could save my legs for squatting at the 9am class. Didn’t warm up with much, which may have been part of my problem today. Did some bottom squat hold and that’s about it.

Strength

2 Front Squats + 3 Back Squats

  • 45#
  • 135#
  • 225#
  • 255#
  • 275#
  • 295#

Fuck! The bar felt heavy today. How did I do 2+5 with 315#? Oh yeah, I got hurt.

Conditioning

7:00 AMRAP

  • 10 Wall Balls (20#, 10′)
  • 10 OH Walking Lunges (45#)

Paced myself early. Broke the 4th (?) round of lunges in half with a short breather. Pushed hard in the last round plus. Finished with 6+10.

We rested 3:00 and right into…

10 Rounds

  • 15 American KBS (44#)
  • 5 Push-ups

I knew I didn’t want 150 swings with a 53 pounder. I managed to go unbroken the entire way even though my hands kept wanted to slip off the bell in the last half. I had to push hard in the last 3 rounds to get them done in about 2:30, finishing at 9:54.

That was a tough one!

Run Every Day

Around 5 I headed out for a run. Went 3.12 miles in 30:46. Pacing was pretty even through the run, never over 10:00/mile.

One Week In

Fell back asleep until almost 8 this morning. Needed it. My abs are sore from the sit-ups Friday night and my legs are sore from all of the activity yesterday. Got up and headed out for a run since I know I won’t want to do it in the rain tonight.

Run Every Day

Went out slow with a 10+ minute mile. It was into the wind. 😉 Couldn’t let my average pace have so many digits so I picked it up on the way back. Went 2.1 miles in 20:46. It said my average heart rate was 136, but the chart shows it spiking hard for the first 0.6 miles and there is no way that’s correct. Steps per minute were in the 170s too, which is becoming normal.

Seven days and over 15 miles, not including any running in workouts, like the 10x200m yesterday. Hopefully my joints get used to the running or this may not last the entire month.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Thrusters – 45 & 95#

Death by Thrusters

With a continuously running clock…

  • 1 Thruster in the first minute
  • 2 Thrusters in the second minute
  • 3 Thrusters in the third minute
  • … until failure

* 115/75#

I forgot I’ve done this before. It was a long time ago, in September of 2012, when I got 7+7. Today I went through the round of 8 unbroken for an easy PR and it didn’t feel bad. Then I think I went 5-4, 5-5 (or maybe 4-3-3?), 4-4-3, 4-4-4, and 3-3-2-2. It all blurs together. I finished 12 minutes and got 10 in the 13th. It started to get pretty terrible in rounds 9 and 10.

Midline

6 Rounds

  • 15s MU + L-sit
  • 15s Rest

Ended up being about 12 seconds in the L-sit each time. Was really feeling it by the end and the last muscle-up wasn’t easy.

Conditioning

3:00 AMRAP

  • Buy-in: 400m Run
  • Burpees

Rest 3:00, then…

  • # Burpees from AMRAP
  • 400m Run

* Can you finish in 3:00?

Came up with this little gem early in the week. Sounded challenging but doable. I managed 26 burpees, which got pretty slow after 10. Had a good pace doing them the second time and then tried to push the run. Finished in 2:57!

Fun & Dirty

No set plan, we got out the tires and flipped them around a bunch.

Time to Squat Heavy Again

Got to the gym at about 9am and knocked out 100 walking lunges to warm-up.

Back Squat

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×265#
  • 3×295#
  • 3×320#
  • 3×340#
  • 3×345# (PR match)

My first rep with 340 was ugly from not concentrating and it through off the entire set. Made me scared then. I was going to hit the same weight again, but added 5# at the last minute and glad I did. Felt better with more focus. Really wanted to hit 350 or 355 but today wasn’t that day. Felt good to be back under a heavy barbell!

Accessory

5 Super Sets

  • 12 Incline DB Bench Press (60° – 40# DBs each set)
  • 12 JM Press (45-55-60-65-70#)

Since there weren’t heavier dumbbells to increase to and I didn’t want to use kettlebells, I tried to be explosive on my incline reps. The JM presses actually felt pretty good today, even being second with that fatigue. Must be working. My bench sets sure seem to agree.

Snatch

  • 2x20kg
  • 2x40kg
  • 2x60kg
  • 2x70kg
  • 2x75kg
  • 2x80kg

Other than a rep with 60 being forward that I had to pull in, the lifts felt solid today. Don’t think I’ve done a double with that much before.

Conditioning

  • Partner A: Run 200m
  • Partner B: Work on 20 rounds of
    • 5 Burpees
    • 10 American KBS (53#)
    • 15 Air Squats

Paired up with Bryan and everyone did the work outside in the sun. We basically just did a round per run and paced it out that way. So essentially we each did 10 rounds. Finished in 21:50.

Played some half-court basketball and shot around for about 90 minutes.

Run Every Day

Didn’t feel like it at all, but laced up the shoes and ran a mile before the Belmont came on.

Short One

My knees and hips are feeling achy. Could it be from running every day? Woke up with a wonderful headache too, but that’s most likely due to diet. 😦

Short run and done by 8am this morning. Went 1.09 miles in 8:30. How did I ever hold a pace of 8:30 for casual 3-4 mile runs and how in the hell did I ever run a 22 minute 5k?

Was planning to do 100 sit-ups for Super Sunday, but Kevin programmed them today, so took a break from work at night to give it a go. Was sliding all over the place with the AbMat on the thick mats I have in my garage, but managed a 3 second PR with 2:59. I haven’t been able to come close to that time in quite awhile. 🙂 Who needs a warm-up?

Rings & Rowing & Running

Didn’t get in a morning run. This diet needs to change today! Went to Intuition at 9.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Good Mornings
  • Air Squats

Strength

Deadlift

  • 5×45#
  • 5×155#
  • 5×245#
  • 5×295#
  • 3×315#
  • 3×335#
  • 3×365#
  • 3×385#

Felt pretty good. Not going to push it and get hurt again. Slow and steady progress.

Conditioning

Part 1:

  • 2-3-4-5-6 Muscle-ups
  • 2-4-6-8-10 HR Push-ups

Part 2:

  • 10-8-6-4-2 T2B
  • 10-8-6-4-2 Goblet Squats (53#)

Trying to do 2-4-6-8-10 with MU would take me a really long time. Cutting back to 20 total reps was a wise mood and still a challenge. I took a little walk in between my MU sets in those last two rounds so I wouldn’t stare at the rings and jump up too fast. I did my sets as 2, 3, 4, 2-2-1 (tried for 2-3 but failed the last one), 2-2-2. I was done with the first part before 6 minutes I think. Lost my grip on T2B after 8 of 10 and then my hips kind of died from the muscle-ups at the end of the round of 8 when I went 5-3. Finished in 9:40. Other than the open workout, that’s the most muscle-ups I’ve done in a WOD I think.

6 Rounds

  • 45s Row
  • 1:00 Rest

Hit 235 meters for the first 4 rounds, then 231, and pushed it for 245 on the final one. I was on a rower by myself so didn’t have to get off, but my ass was burning when I finally did.

Run Every Day

Went out in the afternoon for a break from work. 3.83 miles in 37:22. Didn’t wear the HRM since it was hot out and didn’t want to create more tan lines than I already have from golfing. It’s hard for my personality not to be concerned with pace, but it’s also kind of relaxing. Feeling better and better with running skill improvements each time out.

Don’t Miss

I need to get my eating back on track, which has been terrible for almost a week now. I can feel a big difference throughout the day. Was out running at around 8am.

Run Every Day

Went 1.89 miles in 17:55 with an average heart rate of 132 and 174 steps/min. Wore a sweatshirt, which is better than it being 90 I suppose. Over 7 miles already this month.

The usual Wednesday night at the gym. Warmed up with Crossover Symmetry Activation and three sets of 50 unbroken double unders.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×215#
  • 3x3x235#

Did mostly short pause reps on those first two sets. Was week 6 of my second cycle of the program. In both cycles I’ve gone an extra 5# in this week over the recommended base weight + 20-25#. Seemed like I could have gone even more tonight.

Snatch

  • 2x2x40kg
  • 2x50kg
  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 2x75kg
  • 1x80kg
  • 1x85kg
  • 3x1x90kg

Going to be doing a max snatch in a couple of weeks at a team competition. Time to start hammering it. No misses, but didn’t feel fast or powerful. I guess that should be expected at 95%.

Gymnastics

Alex was doing some muscle-ups, so I did some too. Total of 11 reps with sets of 3-3-2-3.

Run Twice

My back is better today. Shouldn’t even feel it in another day or two. Spent about 90 minutes last night pulling grass that starting growing inside the edges of the rocks around the house. That movement probably helped.

Run Every Day

Laced ’em up and was on the pavement after 7:30 on another chilly morning. Went 1.71 miles in 16:30. Averaged 176 steps/min, which is up again, and starting to feel more comfortable.

Went in for the 9am at Intuition.

Warm-up

  • 100 Walking Lunges
  • Zombie Kicks
  • High Knees
  • Butt Kicks

Strength

Box Squats

  • 10×45#
  • 5×135#
  • 8x3x195#

Sort of a half-ass version of box squats. I was using a wide stance but not super wide and I wasn’t really sitting back far enough or coming to a complete stop on the box. Was doing it more for the speed drive and just to keep a light load I guess.

Conditioning

10:00 AMRAP

  • 10 American KBS (53#)
  • 15 Ball Slams (20#)
  • 20 Wall Balls (20#, 10′)

Unbroken swings and slams all the wall. Did the wall balls in 2 sets of 10 until going unbroken in the last round. Finished 5 rounds and got in 1 swing.

We ran a mile after some rest. Did it in about 8:37. Felt ok.

Run Every Day in June

A month of running at least 1 mile every day should be interesting. Chilly this morning, but headed out after 8:30. I could feel my back every step of the way. Tried to concentrate on short quick strides. Went 2.57 miles in exactly 25 minutes with an average HR of 132. My heart rate steadily went up over the course of the whole run. Nice increase in my steps/minute too compared to the runs last week.

7 Weeks of Squats

Had everyone warm-up with 100 walking lunges today since it’s been so beneficial for me.

Squat Every Day

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 205#
  • 245#
  • 275#
  • 295#
  • 315# (PR)

That ends 7 complete weeks of squatting every day. 49 days! Planned to go 310# for 5# over last week but bumped to 315# and I don’t think it was a great idea. Tweaked my SI joint on the very last rep. Fuck! Made it all the way through 7 weeks with the back feeling great and on the last rep gets me. Hopefully won’t be anything serious. Chiro Dan was just to roll it out a bunch and get some movement in there. The 315# is 20# more than I had done for this complex when I started this “program” or whatever you want to call it, since I was making things up as I went. 315# used to be my max front squat too.

Squatting every day sure was interesting and I think it paid off for me big time. Lifting more than 300,000 pounds over the 7 weeks. These last two weeks were fucking heavy with PRs on 14 of the last 15 days and a Murph PR on that other day. More than ready for a deload!

Gymnastics

I was planning to do some muscle-ups but not with the way my back was feeling. I did 4 sets of 5 strict ring dips every 30 seconds. Then thought that was dumb with 100 push-ups coming up. So I did a 1:30 plank, rested 30 seconds, and did a 1 minute plank.

Conditioning

  • 1,000m Run
  • 100 Push-ups
  • 10 Snatches (135#)

Went hard on the running, finishing at 3:38. Caught my breath a little and then starting doing sets of 5 push-ups at a time. Somewhere around 60-70 I had to cut back to 3s and 4s. Did all singles on the snatches but was pretty quick to get back on the bar. Finished in 9:29.