Tag: run

Leet

Walked 18 yesterday and it was another hot day. This morning I was just under 198# on the scale for a new low. Felt tired through the day and actually laid down for about 20 minutes in the afternoon. Went to the 4pm class.

Active Life – Shoulder Abduction 12

**Accumulate 2:00 OH Hold with 80-100% of shoulder press

4 Rounds

  • 30s Overhead Hold (135#)
  • 1:00 Rest

That is it for the corrective action programs. I’ll start working in some of the Bulletproof Shoulders program now.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Push-ups
    • 10 Good Mornings (PVC)
    • 20 Single Unders
    • 20 Double Unders

Weightlifting

Power Clean – TnG Triples

  • 2x3x45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 2×230

I’m still bruised up from The Chief last week. Caught the second with 230 with really wide feet, so then I “Clarked” the third one.

Conditioning

  • 50 Calorie Row
  • 50 HSPU
  • 50 Sumo Deadlift High Pulls (95#)
  • 150 DU

Kept a 1,200 cal/hr pace on the rower and was done just under 2:30. Kicked up and did 10 sets of 5 handstand push-ups. I think I was done by 7:00. Earlier this year I did a WOD of 50s and HSPU were the first movement. I went 10-10-10-7-7-6 to get through them in 3:40, so I knew starting with a row that I should be a lot more conservative and it worked well.

Couldn’t tell you the last time I did a SDLHP and I’ll be the first to tell you I think it’s a stupid movement. Was really struggling with them and did 10×5 there as well. Was on to the rope around 11:00 I think. Tried to do sets of 15 to 35, which worked pretty well. After getting through the first 50 reps I think my heart rate slowed and then did much better through the rest. Finished in 13:37. Anyone who deals with computers should get a kick out of the Leet-ness of that number.

Mobility

Tricep smash with barbell for about six minutes.

Hitting the golf course again tomorrow and it looks like it’s going to be even hotter.

Breathing Practice

Slight headache last night again after pushing hard in the day’s workout. This has happened several times lately. Maybe I’m not hydrating enough.

Active Life – Shoulder Abduction 11

**Accumulate 3:00 Pronated Bar Hang

6 Rounds

  • 30s Dead Hang
  • 30s Rest

Doing some overhead carries tomorrow, so I decided to jump ahead and add this one in today. I was out in the garage around 11:30 and then hit the road.

Run

Went 3.85 miles in 41:00, with a short rest in the middle when I ran into some friends. Good day to practice my breathing, which I seemed to fall into naturally as soon as I took off. Felt like I had a better pace, but that’s fine on a recovery day.

2x3x400

Went to the 4pm class.

Warm-up

2 Rounds

  • 200m Run
  • 10 Hand Release Push Ups
  • 50′ Walking Lunge

Conditioning

3 Rounds

  • 400m Run
  • 25 Hand Release Push-ups

Pushed the runs and felt good. Did my push-ups in sets of 5, trying to keep rests short. Finished in 7:59. Got about 5 minutes of rest before the next one.

3 Rounds

  • 400m Run
  • 25′ Right Arm DB Overhead Walking Lunge (50# DBs)
  • 25′ Left Arm DB Overhead Walking Lunge (50# DBs)

**Use two dumbbells, holding the second one on the other shoulder.

Felt like I was able to do the first run about the same as the first workout. Then came those lunges, which I thought I would be able to go down and back without dropping. Oh boy was I wrong! They really jacked my heart rate and my last two runs were so fucking slow. Took me 10:35 to finish.

That was a lot of running yesterday and today. Happy I was able to run had for four of the six.

Gymnastics Strength

4 Sets

  • 2×5 Strict Rope Pull-ups (alternating high hand each set of 5)
  • 2×5 Strict HSPU

Would have liked to do 10 handstand push-ups unbroken each round but there was no way after those metcons. Glad to be able to get all of the reps in though.

I have a golf scramble in the morning, so not sure if I’ll exercise tomorrow.

Early Run Before a Day Trip

Went to bed early last night (for me) and set an alarm to get up for a run before heading down state to spend the day with my brother.

I actually got out of bed at 6am because I couldn’t sleep. Gave me time to have a cup of coffee and wake up before putting on my shoes.

Conditioning

2.05 Mile Run

Goal for the day was a < 10:00/mile pace and the three step breathing. Accomplished both, finishing in 19:36.

Active Life – Shoulder Flexion 11

2 Sets

  • 10 Yoga Push-ups
  • 10 Wall Walks (2s pause)

Forgot How To Wrap

My quads are still pretty damn sore, but a big improvement over yesterday. Skipped out on the shoulder flexion stuff before class since they were going to get their work in. Went to the 4pm.

Warm-up

2 Rounds

  • 200m Run
  • 5 Rope Pulls
  • 50′ Walking Lunge

Conditioning

4 Rounds

  • 5 Rope Climbs (13′)
  • 50′ Overhead Walking Lunge (45# plate)
  • 25 Sit-ups

I was all geared up for this one! Had on calf sleeves for the rope climbs (which I haven’t used in at least 2 years), knees sleeves for the lunges, and the AbMat pad for the sit-ups. When I went to do a rope climb before the workout it had been so long I couldn’t remember how to wrap my feet. Anytime I’ve done a rope climb in the last couple of years it has been legless since I never do many reps. This was easily the most rope climbs I’ve done in a day and it went well. Was alternating on the rope with one other person most times when I got there, which worked out for rest time. I finished in 14:22.

Have I mentioned I’m loving this Ben Smith affiliate programming?!?!

Accessory

3 Sets

  • 7/7 DB Shoulder Press (40#)
  • 12 Kroc Row (40#)

Quads of Sore-y

Sunday afternoon I spent 4 hours processing a bunch of reclaimed lumber… pulling nails, cleaning up the wood, and then cutting it down in to more manageable pieces. My back was really tight from so much bending over.

Walked 18 holes yesterday and was super sore. My legs kept giving out while walking and anytime I had to walk downhill I almost fell on my face. Quads are so fucking sore! Today I’ve started walking down the stairs backwards. I don’t think I even get this sore from “Karen.” Went to the 5pm class today.

Active Life – Shoulder Flexion 9

2 Sets Each Arm

  • 100m Single Arm OH Carry (40# DB)
  • 30s

Was supposed to be a minute rest between arms but I had to rush it to get done before class started.

Warm-up

2 Rounds

  • 15 Push-ups
  • 10 Shoulder Rolls
  • 10 PVC Passes
  • 200m Run

Strength

Bench Press (6×2 @ 80-85%)

** After each working set complete 5 strict pull ups.

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 2×205
  • 5x2x215

I’ve definitely lost a lot from my 290 pound max. I did my pull-ups on the rope by reaching up as high as I could. Each set I alternated which hand was high.

Conditioning

20:00 AMRAP

** Alternate rounds with a partner. Finish the round you’re on.

  • 15 Calorie Row
  • 50 Double Unders
  • 15 Double KB/DB Front Squats (30#)

Partnered with Jason, who was missing his rope so struggled on the DU. With my sore quads I wasn’t going heavy on the front squats and the thirty pound dumbbells turned out to be just fine. I missed 3 or 4 times on my first set of double unders but then got 4 sets unbroken. Started out by pulling 1,400+ cal/hr and went faster each round, getting around 1,700 on the 5th round. I was probably though about 12 calories when the clock ticked over, but then we each finished out our 5th rounds.

Every Third Step

I’m beat up from the kayaking yesterday! Went for a run after sleeping in. Did the same route as a couple of days ago and was almost two and a half minutes faster. 2.36 miles in 23:45.

Today I concentrated on my breathing, which is something I’ve been trying to change for a few years. Back in high school cross country, out coach taught us to breathe in every two steps and then breathe out on the next two. Is been doing it that way ever since. Well, that’s not really good advice, but I’m having a hard time changing to three steps at a time. When I can get it right, I feel much better on my runs.

Heading Out

My shoulders are still a little tender. Walked 18 holes yesterday and I’m playing some damn good golf lately! Mowed the lawn this morning and went to the 4pm class.

Active Life – Shoulder Flexion 8

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Evil Wheels

Warm-up

  • 400m Run
  • 2 Rounds
    • 20 Walking Lunges
    • 10 Good Mornings (PVC)
    • 30s Handstand Hold
  • Deadlifts
    • 10×45#
    • 10×135
    • 5×185

Conditioning

5 Rounds

  • 10 Deadlifts (225#)
  • 15 Box Jumps (24″)
  • 20 Hand Release Push-ups

Not a chance I was trying the Rx 275# and was able to keep the 225 unbroken. I never stopped on the box jumps, stepping down every rep. HRPU were done in 4 sets of 5 each round. Finished in 12:25.

Accessory

3 Sets

  • 20 Overhead Walking Lunges (50# DB)
  • 45s HS Hold

This combo lit up the shoulders.

Heading up north on vacation in the morning.

Long Holbrook

Front of my shoulders are tender from yesterday. Went to the 5pm class.

Shoulder Flexion 7

2 Sets

  • 10 Yoga Push-ups
  • 8 Wall Walks (2s pause)

Smoked!

Warm-up

  • 200m Run
  • 2 Rounds
    • 50′ Lateral Shuffle
    • 50′ Karaoke
    • 50′ High Knees
    • 50′ Zombie Kicks
    • 50′ Power Skips
    • 50′ Butt Kicks

Conditioning

“Holbrook-ish” – 10 Rounds (each for time)

  • 5 Thrusters (115#)
  • 10 Rope Pull-ups (jumping)
  • 140m Run

Thrusters weren’t a big deal other than a couple of resets where I was getting out of position going into the next rep. Still no rig work, so I did the jumping rope pull-ups again. Every set was 5/5 with opposite arms high on the rope. This is supposed to be 100 meter sprints but we did 70 out and 70 back, so can’t even really get a good baseline time to compare. My splits were:

  • 1:04
  • 1:11
  • 1:10
  • 1:09
  • 1:13
  • 1:16
  • 1:18
  • 1:16
  • 1:09
  • 1:05

So my total time was 20:51. I should have pushed the runs more and taken shorter rest between pull-up sets in rounds 5-8 because I obviously was able to go faster at the end. Wonder how I would have done with regular pull-ups.