Tag: run

Another Mile

Warm-up

  • 3 Rounds
    • 10 Air Squats
    • 5 Push-ups
  • 30 Mountain Climbers

Conditioning

12:00 AMRAP

  • 5 Pull-ups
  • 8 Hang Power Cleans (135#)
  • 10 Burpee over the Box Jumps (24″)

Completed 5 rounds plus 5 pull-ups, 8 cleans, and 5 of the burpee boxes. My burpee box overs were so slow!

10 Rounds

  • 20s Wall Balls (20#, 10′)
  • 40s Rest

Got 10 every round. Easy.

Ran a mile, probably at about an 8:30 pace if I had to guess. Good time to work on shortening my stride and landing midfoot instead of running on my toes.

Strength

Close Grip OHS

  • 2x5x45#
  • 5×75#
  • 5×95#
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 2×185#
  • 1×195#

Up to 135 with pinkies on the inner knurl marks and then after than I had to slowly keep moving them out. With 195# I think my index finger was just outside of the 2nd knurl marks. Still much closer than a snatch grip though.

I let Kevin talk me into running “another mile”, which fucking turned in to nearly 3 miles. A lot of time to practice running technique improvements.

Controlled Falling

Got moving pretty late this morning, but still made it to 9am, even though it was a few minutes late. I’ve never been late to a class. Legs are pretty tight today, either from the thrusters on Sunday or back squats yesterday.

Shoulder Press

  • 5×45#
  • 5×95#
  • 5×115#
  • 3×125#
  • 7x5x135#

Phew! Somehow made it through all the sets again.

Conditioning

5:00 AMRAP

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

All unbroken for 5 rounds plus the 10 wall balls. Got to the kettlebell, but didn’t get it locked out in time for a rep.

Rested 2:00, then…

5:00 AMRAP

  • 5 Curtis P (95#)
  • 5 Burpees

Ugh, damn barbell. Finished 3 rounds and with only about 8 seconds left I didn’t pick up the bar.

At 6:30 I attended a running technique class. Dan recorded us, talked about running form, had us do a bunch of drills, and then recorded us again. My main problem was running too much on my toes, which is what I’ve always thought running on my midfoot. Apparently not. But at least I don’t heel strike like the majority of people. Felt weird to try landing more back on my foot. I’ll have to continue to think about it as well as concentrating on the lean, which I’ve already been trying to work on.

Started feeling my hamstrings a lot more in the afternoon and at night. I’m surprised I could run at all with my quads tight from thrusters and squats and now my hamstrings from the deadlifts.

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Attack

No issues with the back last night. 🙂 No golfing this week to stay away from twisting the back though, so in at the 9am.

Warm-up

Reverse Hypers

  • 10×70#
  • 10×100#
  • 10×120#

EMOM 10:00

  • 1/1 Turkish Get-up

Did 2 rounds with 26#, 4 with 35#, and 4 with 44#. I could feel I need to be doing these more often for my shoulder stability.

Skill

Pick your own adventure.

EMOM 10:00

  • 3 MU

I had to do 2+1 on the 10th round, so then switched to 2 every minute (no extra rest going to the next part).

EMOM 5:00

  • 2 MU

WTF! 40 muscle-ups in one day? On July 5th Kevin had me do a 10:00 EMOM and I was surprised to make it through doing 2 the whole way. Since then I’ve been working muscle-ups every week with some type of EMOM work. I’ve gotten 10x more comfortable with the movement in that time and have improved a lot. Attack a weakness for a month!

Conditioning

10-8-6-4-2

  • Burpees
  • Pull-ups
  • 30 DU

Was a little worried what the pull-ups might feel like after all of the muscle-ups, but I was able to do all unbroken sets of butterfly pull-ups. I missed on double unders 3 or 4 times in the last 10 reps of the 4th round. Ugh! Finished in 5:15.

1 Mile Run – Nothing crazy. But we did kick it in gear for about the last 300m and then sprinted out the last 80-100m or so.

My calves were on fire. Don’t remember them ever feeling like that before. I think the combination of sprints and box jumps together with dubs and the run today did not make them happy. I did a whole bunch of calve and hamstring stretching before leaving the gym. Getting a massage this afternoon.

Spaz(m) Out

I only had one back spasm through the night. On the mend. In for the 9am class at CFi.

Warm-up

  • 3×15 Reverse Hypers (30#)
  • 15-10 Good Mornings (45#)
  • 10 Air Squats
  • Bottom Squat Holds
  • Wall Squat Stretch (laying on ground)
  • 5×155# Deadlifts
  • 5×245# Deadlifts
  • 2x25m Run
  • 2x25m Run @ 90%

XWOD

  • 3-3-3-3-3-3-3-3 Deadlifts (315#)
  • 2-1-2-1-2-1-2-1 Sprints
    • 2s: 25m Sprint
    • 1s: 50m Sprint

Kept the weight lighter and focused on speed of the lifts. Controlled every rep back to the ground.

Conditioning

3 Rounds

  • 1:00 Box Jumps (24″)
  • 1:00 Wall Balls (20#, 10′
  • 1:00 Sit-ups
  • 1:00 Rest

In the first round I went 26-17-27. Didn’t hear Kevin correctly and stopped wall balls early. Had time for a few more reps. Second round was better with 24-20-29, and busted ass for 25-23-29 in the last round.

Walked about 200m after and then did a bunch of hamstring stretching.

Afternoon session in the garage started with Crossover Symmetry Activation.

Shoulder Press

  • 5×45#
  • 5×95#
  • 3×115#
  • 10x3x135#

I set the clock and went every 2 minutes. Might have to rethink adding 10# to each workout for the 2nd week of the cycle.

8:00 AMRAP

  • 2 Chin-ups (Strict)
  • 4 HR Push-ups
  • 6 Air Squats

Stole this little gem with a modification of my own.

I got 16 rounds plus 2 chin-ups, 4 push-ups, and 1 squat for a 16+7. I did it on my little rack, so tried to get my feet out in front of me in a good hollow position so they’d have as little contact with the ground as possible at extension. Push-ups got a little slow on my towards the end but never stopped.

Jumped on the Air Dyne (AD2) for 10 easy minutes at about 50-55% and went 4.49km to cool down. Finished up with Crossover Symmetry Plyometrics.

Like a Monarch

Back spasms throughout the night for the 2nd night in a row. Just feels tight the rest of the day. Tried to get in for a massage today, but got canceled, so might see a chiropractor tomorrow if it doesn’t improve. Otherwise massage on Friday instead. Went in to CFi early with Kevin for a shoulder press XWOD as part of my Smolov Jr. cycle. Did a bit of warming up with the Crossover Symmetry bands, but was pressed for time so not much really. Did sets of 5×45#, 5×95#, and 4×115# shoulder press to lead up to my working sets.

XWOD

  • 4-4-4-4-4-4-4-4 Shoulder Press (127.5#)
  • 2-1-2-1-2-1-2-1 of 5-10-5 Shuttle Drill
    • 2s: 10s rest between each run of the drill
    • 1s: Wearing 20# weight vest

Shoulder presses felt really good.

Midline

We worked on some parallette headstand stability stuff, going from the floor, to upside-down L, to straight body, and back and forth. Pretty fun!

Conditioning

Kevin asked me to come up with something, which is never easy on the spot so early in the morning. 🙂

5 Rounds

  • 6 Push Jerks (135#)
  • 8 Pull-ups
  • 10 Wall Ball Sit-ups (20#)

I kept everything unbroken. When I jumped up on the bar I figured I’d give butterfly pull-ups a shot since I’ve been talking about them and hadn’t tried any since getting the shoulder impingement back in January. I was able to do all 5 sets of 8 unbroken with the butterfly! Kept a nice controlled pace and was able to keep the rhythm going. Finished in 6:01.

10:00 Row (easy)

I kept around a 2:10/500m pace. Went 2,321 meters.

When I got home I did Crossover Symmetry Iron Scap.

Since I didn’t get the massage, I had some time to go out to a track for some running. Went to Heritage but everything is all locked up because they are completely renovating their track. Looks nice from what I could see. They had a sign up telling people to go to White Pine Elementary, so that’s where I went.

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  • 400m Jog
  • 100m Walk
  • 6 Rounds (skip rest/recovery after the 6th 400m)
    • 400m Run @ mile PR pace
    • 15s Rest
    • 200m Jog (slow recovery)
  • 500m Walk
  • 400m Jog

I ran the 400s in 1:31, 1:32, 1:33, 1:32, 1:31, and 1:31. I wanted to keep them all under 1:35 since I ran just under a 6:20 mile a couple of years ago. Would still love to run a 6 minute mile one of these days.

Last Day at the Lake

Finally a nice day on vacation! Walked 18 holes of golf this morning and had one of my best 9 holes ever. Ended up with a headache from being out in the sun though. Took a couple of short naps and finally decided to sweat some around 5pm. Warmed up with an easy 400m jog.

10:00 EMOM

  • 100m Sprint

Walked 0.43 miles for active recovery.

10:00 EMOM

  • 10s Squat Jumps (20# vest)

Focused on explosive jumps and got 5 each round. Walked 0.28 miles for more recovery

  • 100 Sit-ups

Did it in 3:14.

Heading back home in the morning. It’s been a nice change to get in a bunch of running and gymnastics work, but I’m ready to lift some weights!

Improvement on the Road

I can definitely feel the sprinting in my hamstrings and glutes. Having fun this week without the weights, but I’ll be more than read to lift when I get home Saturday.

Hit the pavement by 8am…

  • 0.13 Mile Walk
  • 2 Mile Run
  • 0.4 Mile Walk

I mapped out this course before I took off using a service that uses Google Maps (gmap-pedometer.com), so I knew exactly where to turn around because it lined up perfectly with a side road. Back in April I ran a 15:58 and was very disappointed. I knew it was a terrible effort. Knocked it out in 14:34 today on a course with some small undulations and not really any warm-up! According to the RunKeeper log and the half mile audio cue I kept a consistent pace.

It took me a couple of seconds to get the stop button pressed on my watch, but I figured it would still make a cool picture.
It took me a couple of seconds to hit the stop button.

About an hour later I did DDP YRG Strength Builder.

Hump Day Sprints

Weather is still chilly. Might not even get into the lake all week! My mid-back is feeling sore this morning.

Did the DDP Yoga Fat Burner video this morning. I think I like the P90X yoga video a lot better, except for the fact it’s 90 minutes long, but maybe I’ll find the right video from the DDP series as I keep trying them.

A couple of hours later…

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Made it all the way through without having to take extra rest! Will work my way up to being able to do Tabata.

Everyone was heading in to Rogers City to watch Kennedy in the Kiddie Parade. I went in early so I could go to the track on my old high school. Jogged 600m and walked 300m to get warm. Then it was time for a few sprints.

  • 400m Run – 1:07
  • 600m Walk
  • 200m Run – 0:30
  • 300m Walk
  • 100m Run – 0:13.6
  • 300m Walk

Timing yourself in sprints is no easy task. I was wearing a watch, so had a little disadvantage with starts and had to try to look at the time as I crossed the finish line. Close enough I guess for some benchmarks.

Strapped the rings up on the goal post and tested a set of unbroken strict ring dips. Got 15! About a year and a half ago was the last time I tried a big set of ring dips and only got 16 kipping. Quite the difference, when not many of my other bodyweight things (other than muscle-ups) have improved during that time.

8:00 AMRAP

  • 5 Ring Rows
  • 50m Run
  • 5 Ball Slams (15#)
  • 50m Run

Fun workout. I kept the reps low so I could keep moving. Did 8 rounds plus 5 ring rows, a run, and 2 slam balls.

Did backwards overhead throws to get the slam ball back. Took me 5 throws to cover 50+ meters. Great for hip extension!

E30S 10:00

  • 5 Ring Push-ups

I set the rings as low to the ground as I could, but being on the 10′ tall goal post, 10-12″ off ground was the best I could do. Did all 20 sets unbroken.

Got back to my parents and jumped on the Air Dyne (AD2) for 20:00.

  • 5:00 Sitting
  • 5:00 Standing
  • 5:00 Sitting
  • 3:00 Standing
  • 2:00 Sitting

Standing up for a long period of time is no easy task. First time I’ve tried it and it was a good way to mix things up. I kept my pace around 60 rpm for the entire 20 minutes, which is around the 55-60% range for me. Totaled 360 calories.

Eight

All of that work with the weight vest wore me out yesterday. Had to take a nap before making dinner for the family. Headed over to Hinks Elementary School before noon.

Warm-up

  • 400m run
  • 100 Band Pulls (red)
  • Shoulder stretching

Skill

MAX Unbroken Muscle-ups

Got 8! That doubles my previous of 4. About a month ago I got a set of 3 for the first time, so goes to show how much improvement you can make if you spend some time working on a weakness.

Conditioning

10 Rounds

  • 5 Toes through rings
  • 6 Pistols (alternating)
  • 30 DU

All toes through rings were unbroken. They are easier to keep going than toes to bars. Pistols could use some work on balancing. I think I got 6 or 7 rounds of double unders unbroken, which was pretty good considering I was on a playground with a mix of dirt, rocks, and mulch. Pretty consistent pacing throughout the rounds to finish in 11:25.

I drove over to Alpena High School to use the track, but that thing is all gated in and locked up. How dumb for a public school! So I stopped at a park that has a paved path/trail. Used RunKeeper to walk out a 400m route, but I’m sure it was off one way or the other.

4 Rounds

  • 400m Run
  • 50 Air Squats

Ran the first 400 way too fast in about 1:30. All those air squats really sucked in between the runs. Doing 60 pistols probably didn’t help. Took me 13:05. I was out on the trail, so walked the 400m back.

Accessory

50 Diamond Push-ups – 1:51

50 Bench Dips – 1:30

Blew up my triceps with this!

Chilly

Got up to Long Lake yesterday for a week with the family. The only thing I did all day was:

MAX Reps Push-ups – 52

Beats the 42 I did two years ago, which surprised me!

This morning I got up and went for a run:

  • 5:00 Warm-up
  • 14x
    • 0:15 @ 85-90%
    • 1:45 slow
  • Cool down until 4 miles total
  • Walk about 0.5 miles

2014-07-27-run

5×100 Band pulls (red)

8 Rounds (Reverse Tabata)

  • 10s Push-ups
  • 20s Rest

Scored 10-10-10-10-10-8-7-7 for a total of 72. Need to be able to do all 10s.