7/31/19

Complete Rest / travel to DC

7/30/19

AM Workout (0800)

Ran 4.66 miles in about 35 minutes ... this was the fastest I've ran in a while. Great run, a couple miles of flat trails/roads and then a steep incline into a downhill and flat portion. 'Adams Gulch' in Ketchum, ID. Great run, one of my all-time faves. Enjoyed every part of this and felt fit a light on my feet.

PM Workout (1615)

Ran 6 Miles in 51 minutes ... rolling hills on a hot summer afternoon. Really enjoyed this run, was the last session while I'm here in Sun Valley. Great day, great people, amazing way to spend a summer afternoon.

7/29/19

7 mile run ... my favorite run we do at this camp. Ended up being a total run time of 1:10, but we ended up running extra, was about 7.75 miles. This is one of my favorite runs ever. Really pushed the pace in contrast to the slower marathon training I’ve been doing. Enjoyed every second of this run. Felt fit, looking forward to more marathon training in the near future. 

7/28/19

AM workout (0800)

 4.5 miles of rolling hills ... total running time of about 40 minutes ... kept the pace very relaxed. 

PM workout (1630) 

Hot afternoon, about 80 without any cloud cover. Today’s PM session was hill intervals for 2-4 sets... knocked out all 8. Felt surprisingly good on these ... although had a bit of a cough afterward. Enjoyed myself, great way to spend an afternoon. 

10 minute easy jog warm up 

4 sets of: 
75m hill run 
Easy jog down 75m 
150m hill run 
Easy jog down 150m 

10 minute easy jog cool down 

-Complete ... didn’t time the intervals at all, just went for intensity. Fun workout on a ski slope. 

7/27/19

AM Workout (0700) 

Got a massive pump this morning... the biggest I've had in a while... which was nice. Parts A and B really got it going... then lots of accessory pump stuff. Fun/low stress time in the gym ... which was much needed with the amount of travel/work/life stress I've had going on. Really enjoyable day in the gym, relaxing and restorative... laid off any lower body stuff given I'll be putting in a ton of miles at elevation this week in Idaho. 

A.
4 Super-Sets:
Incline Bench Press x 8 reps
Strict Pull-ups x 10 reps
Rest as needed

-Complete, across at 165# for the bench press ... rested 2-3 minutes between sets 

B.
4 Super-Sets:Seated DB Press x 10 reps
Strict Neutral Grip Pull-ups x 8 reps
Rest as needed 

-Complete ... 2 x 50# For the DB press ... rested 2-3 minutes between sets 

C. 
3 Super-Sets:
Supinated Narrow Grip Lat Pull-Down x 12 reps (110#)
DB Hamme Curls x 12 reps (2 x 40# DB)
Rest :90

-Complete

D.
3 Super-Sets:
Push-ups x 20 reps
Rope Tricep Push-Downs x 15 reps
Rest :90

-Complete ... don't remember the weights on the push-downs

E.
3 Super-Sets:
DB Front Raises x 20 reps (2 x 15# DB)
Hollow Rocks x 15 reps
Rest :90

-Complete

F.
3 Super-Sets:
Tricep Cable Push-Downs x 15 reps (130#)
Cable Curls x 15 reps (100#)
Rest :60

-Complete

PM Workout (1730) 

Easy 28 minute run ... went out 15 and came back a bit faster than I went out ... was supposed to log a 3 mile run today, but didn’t calculate the distance, just went for time.

7/26/19

Complete Rest / travel

7/25/19

5 Mile Run

-About 45 minutes, 2.5 miles down, 2.5 miles up ... overall a fun / easier run. Great way to spend the morning. I was surprised that I wasn't wrecked from yesterday.

7/24/19

AM Workout (0530) 

This workout rocked me... this has to be one of the most difficult mental workouts I have done in a very long time. Overall I felt good, the last 3k sucked so bad... tried to maintain sub 1:59 for the pace throughout ... the second half was mostly around 2:05 though ... great aerobic conditioning and some of the best mental training I've had in a long time. I was nervous and basically didn't want to do this workout... really happy I forced myself into this and really pushed myself.

A.
Every 3 for 18 (6 sets) of:
Back Squat x 3 reps

-315#, 315#, 345#, 345#, 355#, 355# ... same rep scheme as last week, got through this and didn't push the loading much, but got a lot of good reps at lower weights.

B.
For time*
10,000m Row

*Every 4:00, including at 0:00 complete:
10 Toes-to-Bar
10 Thrusters (95/65#)

-59:22 ... holy shit, this might be a once in a life-time workout ... all T2B and thrusters unbroken ... kept between a 1:59-2:05 the entire 10k ... rough way to start the day.

PM Workout (1730) 

3 Mile Run

-27:01 ... went out easy and just enjoyed myself. Surprised that I wasn't too taxed from this morning. Got a lot of aerobic work in this morning... but want to get all the marathon training runs in, so got out the door in the evening and snuck this in.

7/23/19

Didn't have a great workout today... got in something over my lunch break... coming off a stressful work trip / hitting the ground running at work with court this week and tons of other work bullshit going on. Overall the stress level of my work life got to me today and I really just wasn't focused or able to enjoy my time in the gym. Got in what I could... tomorrow is another day.

A.

Bench Press Prep

Plate Side Raises x 10-15 reps @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete, 2 x 5# plates x 2 x 10

B.

Bench Press

4 sets x 2 reps

4 sets x 3 reps 

-Complete, doubles at 225#, triples at 205# ... kept the weights lighter today, didn't push the loading ... just got through these reps with lighter loads/short rest (less than 2 minutes each set) 

C.
Strict Dips
3 x 10
Rest :90

-Complete

D.

Incline Single-Arm DB Bench Press

3 sets x 20 reps (alternating) 

-Complete, went 2 x 50#, 2 x 55#, 2 x 60# all for 20 reps

E.

Every 2 for 6 (3 sets) of:

DB Tricep Rock-n-Rolls x 12-15 reps

-Complete ... 2 x 35# for all sets ... ended up being 15, 12, 10 ... went to failure on each set 

F.

3 Supers-Sets of: 

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-Complete, 2 x 30# DB for 3 x 12

G.

3 Supers-Sets of: 

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

-Complete, 2 x 25# DB for 3 x 10 

7/22/19

9 Mile Run

-1:25 for a total of 9.5 miles ... ran a little long ... but ultimately it was a great run. Ran up and down Lake Michigan during the early morning in Chicago. Had a great time on this run with my wife. This is the most fit I've felt running since starting this program, felt like I could maintain this pace for a much longer time than the 1:25 we ran for. Overall enjoyed getting this in and running around my favorite city.

7/21/19

Complete Rest / working all day

7/20/19

In Chicago for work; some of our friends/members from our old gym in Chicago opened up a new space … we dropped into their gym and hit the class … I was pretty smoked from the training I’d already done this week… overall happy to do a lower volume / light weight class workout … was a good sweat and some solid conditioning. 

Teams of 2*

Station 1

3AMRAP

5 Man Makers (2x 50/35)**

15 V-ups

Station 2

3AMRAP

5 Thrusters (115/75)

15 Deadlifts (115/75)

Station 3

3AMRAP

10 Box Jumps (24/20)

10 Air Squats

*Partners will alternate completing the 3min AMRAPs until they have both completed all 3 twice

**Man Maker = 1 Push-up + 1/arm Row + 1 Power Clean + 1 Jerk

-Complete … don’t remember our reps, just tried to get as much intensity out of this as possible. Good/simple conditioning. 

7/19/19

This morning was a really great workout... left me toasted. I was a bit nervous with the squatting... but I got in some solid reps at 355# without any pain or discomfort. Felt surprisingly strong with that load. Conditioning was brutal... but overall enjoyable. Solid day in the gym... easier workout tomorrow and much needed rest on Sunday.

A.
Every 3 for 18 (6 sets) of:
Back Squat x 3 reps

-275#, 325#, 325#, 345#, 355#, 355# ... got all reps easily ... much more there, but didn't want to hurt myself.

B.
For time:
10 Ring Muscle-ups
100 Push-Press (75/55#)
10 Ring Muscle-ups
100 Wall-Balls (20/14#)
10 Ring Muscle-ups

-15:02 ... Muscle-ups went unbroken ... 5/5 ... unbroken ... really proud of myself for getting that last set unbroken. My plan going into it was maybe 5/3/2 or 5/5 if I felt good. I just kept chipping away at the reps and really pushed myself to get each rep after the 5th. Awesome stuff, really enjoyed doing this ... push-press started with a set of 25 and then was 15s and 10s ... wall-balls were sets of 15s and 10s as well ... slowest 100 wall-balls I've probably ever done ... but my shoulders were totally fried. Overall a great workout.  Happy to push myself without inhibition from injury and just enjoy the gym.

Rest 10:00 then...

C.
3 Mile Run

-29:22 ... ran this slow, but got it in... not much left after part B.

7/18/19

This morning was a rough workout... snatching went great, felt solid on those. Conditioning piece was a bitch and a half. Probably the hardest conditioning I've done in many months. I was blown away by how difficult/long this was... very surprising. Looking forward to re-testing this when I am feeling more fit for tough Crossfit.

A.
Snatch
Every 3 for 21 (7 sets) of:
Snatch x 3 reps (not TnG)

Set 1 - 65% (165#)
Set 2 - 70% (180#)
Set 3 - 75% (190#)
Set 4 - 80% (205#)
Set 5 - 85% (215#)
Set 6 - 85% (215#) +
Set 7 - 85% (215#) +

-Went 135#, 155#, 175#, 195#, 205#, 215#, 225# ... overall happy to hit 225# for a triple, it felt very solid.

B.
For time:

4 Rounds:
6 Bar Muscle-ups
9 Strict HSPU
12 Double DB Deadlift (50/35#)

straight into...

3 Rounds:
21 DB Snatch (alternating)
12 Toes-to-Bar
9 Double DB Squat Clean

straight into...

30 Double DB Box Step Overs (24/20")
30 Double DB Hang Clean and Jerk

-31:32 ... this was horrible ... first four rounds took a little over 10:00 and then it was a bit a shit-show after that. My shoulders were fried from the upper body pressing workout yesterday, which didn't help on the strict HSPU. Overall fun/hard training... toughest Dumbbell workout I've probably ever done.

C.
ROMWOD

-Complete

7/17/19

AM Workout (0530)

Easy 4 Mile Run ... total time of 36:44 ... didn't feel particularly great this morning ... quick turnaround from the run last night left me feeling pretty beat up ... also had lots of hills on this run, so maybe that was a contributing factor... got the work done. Looking forward to lifting weights.

PM Workout (1130)

Snuck in a quick pump at work ... enjoyed this a lot, had a nice time getting through this, even if I didn't feel particularly strong.

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete, 2 x 10# DB x 2 x 10

B.

Bench Press

5 sets x 5 reps

-205# x 3 sets, 205# x 4 (didn't attempt 5th rep, didn't have a spotter), 195# x 1 set ... pissed I missed that rep and had to drop down, but wasn't feel very strong today... all this running / traveling is probably fucking with my strength a bit. Still happy to bench pain free and get this in. 

C.

Strict Press

3 sets x 5 reps

-135# across ... kept this lighter, got all reps easily. 

D.

Dumbbell Bench Press

3 sets x 12-15 reps

-Complete, 2 x 70# @ 2:00 rest ... went 15/12/10 ... complete failure on each set 

E.

3 Sets:

Chest Supported Rows with 1 second hold at top x 10 reps (2 x 30# DB)

Strict Dips x 10 reps 

Rest 1:30 

-Complete

F.

DB Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. 

-Complete, 2 x 20# DB for 3 x 15 

G.

Land-Mine Twists

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 90# for 3 x 15

7/16/19

AM Workout (0530) 

This morning was a solid workout, in and out of the gym within an hour. Not too much volume, but really enjoyed my time in the gym this morning. Got some solid intensity out of this.

A.

For time:

10 Dead-lifts (315/205#)

20 C2B Pull-ups

40 Wall-balls (20/14#)

8 Dead-lifts (315/205#)

16 C2B Pull-ups

32 Wall-balls 

6 Dead-lifts (315/205#)

12 C2B Pull-ups

24 Wall-balls
4 Dead-lifts (315/205#)
8 C2B Pull-ups
16 Wall-Balls

2 Dead-lifts (315/205#)

4 C2B Pull-ups

8 Wall-balls

(15:54 - from December 2012)

-12:34 ... unbroken DL and C2B ... improved my time by a bit over the last 6.5 years ... definitely didn't get the C2B unbroken back then. 

B.

3 Rounds:

Single Leg Cross Body KB DL x 20 reps (10 each leg) 

Rest as needed

:45 GHD Plank Hold 

Rest as needed

-Complete, 72# KB

C.
Every 2 for 6 (3 sets) of:
DB Hammer Curl x 20 reps

-Complete, 2 x 40# DB ... solid pump finisher

PM Workout (1730) 

3 Miles easy ... ran in 26:20 ... this was an easy refreshing run ... between this morning and this afternoon I feel fairly fit. Happy to be pain free and have the time to train twice in one day. 

7/15/19

Complete Rest

7/14/19

5 Mile Run

-Complete ... ~43 minutes ... average of 8:30 mile pace ... this is the fastest training run we've done. Overall felt good. Brought along our friend who was really pushing the pace and had us moving much faster than we would have otherwise. Overall enjoyed this run, it was good/productive training run. The best I've felt running since starting this running program.

7/13/19

This morning was really great workout ... the best I've had in a while / since traveling to Wyoming/Maine. Felt surprisingly good on the first part ... was nervous about this piece ... lots of volume and intensity. Got through it and was really proud of myself for that. Enjoyed the entire time in the gym today. Great stuff, no pains. 

A.
Every min (20 mins)
Even min - 10 thrusters (95/65#)
Odd min - 6/4 Bar Muscle Ups
* Score Completed rds on the minute *
Scale reps/weight if needed to maintain unbroken !

-Complete ... didn't scale anything ... all reps unbroken. Great training. 

B.
5 Sets of: 
3 Position Snatch (High Hang + Hang + Floor) (1+1+1 x5)
Work up to a heavy:
High Hang + Hang + Floor

-Complete, all sets TnG ... went 135#, 155#, 175#, 185#, 185# ... kept the loads lighter here ... probably couldn't have done much more ... I was toasted from part A ... but tried to be fast and hit good positions with the lighter load.
 
C.
Weighted Strict Pull-ups (4x12)
Use a weight that you can maintain 12 unbroken pull ups. Scale Reps/ weight if necessary

-Complete ... unweighted 4 x 12 ... couldn't have loaded these, was too smoked.

D.
3 Super-Sets:

Supinated Grip Lat Pull-Downs
3 sets x 15 reps
The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets.
Dumbbell Curls
3 sets x 15 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets.
Rest 2:00 between sets

-Complete ... 70# for lat pull-downs ... 2 x 20# DB for the curls ... light loads but when for time under tension and got a massive pump out of this.

E.
Shoulder "I"s
3 sets x 20 reps
Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "I"s.

-Complete ... on crossover symmetry

F.
Shoulder "Y"s
3 sets x 20 reps
Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-Complete ... on crossover symmetry 

G.
Shoulder "T"s
3 sets x 20 reps
Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete ... on crossover symmetry 

7/12/19

This was a fun workout. Chiller upper body body pressing session. Got a nice pump and enjoyed myself.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete

B.

Bench Press

4 sets x 8 reps

Choose a weight that will have you reaching failure within the given rep range.

-185# x 8 x 2 sets, 195# x 8 x 2 sets 

C.

Incline Bench Press

3 sets x 8-10 reps

Choose a weight that will have you reaching failure within the given rep range.

-135# x 10 x 3 sets @ 90 seconds rest ... kept weight lighter / rest interval shorter due to time constraints 

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all three sets.

-135# x 8 x 3 sets @ 90 seconds rest ... kept weight lighter / rest interval shorter due to time constraints 

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

-Complete, 3 x 10 with 2 x 40# DB

F.

Tricep Push-Downs 

3 x 15-20 reps 

-Complete ... don't remember weight 3 x 20

G.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 3 x 15 with 2 x 25# DB

H.

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 3 x 10 with 2 x 25# DB

7/11/19

This morning was a fun workout ... was hoping to get a little accessory in afterward, but had to get right to work... still got a solid workout, really enjoyed doing this, was a tough mental grind to do alone.

A.
Every 10 for 30 (3 sets) of:
10 Ring Muscle-ups
20 Deadlifts (225/155#)
30 Pull-ups
400m Run 

-Result =

-5:18 (split of 3:08 for pull-ups) ... unbroken MU ... deadlifts 10/5/5 ... pull-ups 15/8/7 
-5:50 (split of 3:27 for pull-ups)... unbroken MU ... 10/5/5 ... 20/10
-6:40 (split of 4:02 for pull-ups)... unbroken MU ... 5/5/5/5 ... 15/8/7 

-Last set rocked me ... deadlifts and last 400 were rough ... overall happy that I was able to get all the MU unbroken. Felt fit, but this workout rocked me regardless.

7/10/19

Complete Rest / wasted to workout but got caught up in court and worked about 13 hours straight.

7/9/19

AM Workout (0530) 

Today was a very low volume class workout ... it was good to move, but almost felt like a waste of time... also still getting over some sickness, have a bitch of a sore throat, tried not to think about it.

A.
Back Squat
Every 3 for 15 (5 sets) of:
Back Squat x 3 reps

-Complete, across at 300# ... kept this light and just got in good reps without belt/lifters.

B.
3 RFT:
15 GHD Sit-ups
15 Burpee Box Jump Overs (24/20")

-6:01 ... short burner, first set finished in 1:39, fell off a bit from that pace on the last couple sets. Probably should have pushed the last set of BBJO more.

C.
ROMWOD

-Complete

PM Workout (1800)

3 Mile Run ... went a total of 26:17 ... very easy run... was very exhausted after a rough/long day at work... got this in, but it was totally forced. Tomorrow is another day.

7/8/19

Complete Rest / long work day

7/7/19

7 Mile Run ... total time of 64 minutes ... 9:30 mile pace ... beautiful morning in Wayne, ME. Wish I felt better, but I had a bit of a fever yesterday/last night and this morning. Pushed through it and just got the run in... not my fastest effort, but got in the miles. Overall enjoyable day given I was running in a beautiful part of Maine on a perfect summer morning.

7/6/19

Easy 3 mile run ... approximately 28 minutes ... don't remember the exact time. Wasn't feeling too great today, slightly hungover, but got it in.

7/5/19

Still on vacation in Maine … dropped into a CF gym for open gym… in an out in just over an hour … Put something together on the spot and got a great workout out of it. Really enjoyed myself today despite not having any gear (grips, knee sleeves, belt) … could have possibly pushed it a bit more with those, but still got a great workout without anything while wearing running shoes. 

A.

On a running clock:

‘Jackie’

1000m Row

50 Thrusters (45/35#)

30 Pull-ups

at 12:00… 

3 RFT:

75 Double-Unders (heavy rope)

7 Bar Muscle-ups

at 24:00… 

4 RFT:

20/15 Cal Bike

15 KBS (72/53#)

10 Burpees

at 48:00… 

Every 4 for 12 (3 sets) of:

Deadlift x 10 reps (335#) 

-Result = 

-6:22 (3 seconds off my PR of 6:19 … was very surprised by how this went, I felt much better than I thought I would. Didn’t have grips, so pull-ups suffered a bit, but still got through them unbroken 

-6:18 … unbroken bar MU, double-under with the heavy rope sucked … had to break them up way more than I thought I would have to 

-13:28 … this was a grind, I was pretty gassed from the first two parts 

-Warmed up with 135# x 10, 235# x 10, then got all the reps on the working sets with 335# … tough finisher… haven’t been deadlifting much and my body was pretty smoked from the previous work 

7/4/19

Got up feeling much better after a good night’s rest … got this workout in first thing in the morning. 

A.

3 Mile Run 

-Complete, 26:12 … felt way better than last night, really enjoyed myself.

Rest 10 minutes then… 

B.

2 RFT, with a partner: 

50 Pull-ups (strict)

100 Push-ups

150 Air Squats

-Complete, split reps equally, time of about 19 minutes … kept a consistent pace, was simultaneously wrangling our dog on this, wasn’t too concerned with the time.

Rest 10 minutes then… 

C.

10 Super-Sets:

10 Strict Dips 

10 DB Hammer Curls (2 x 35# DB)

Rest :60 

-Complete … big pump / solid finisher 

7/3/19

3 Mile Run 

-Complete, 28:28 … currently in Maine … had a super quick turnaround from Wyoming … got into DC last night at about midnight, swung into the office from 7 am to noon and then caught a flight to Maine at 3 pm … got this run in around 7 pm … this was the tighest/slowest I’ve felt in a long time. Essentially constant travel / stress since yesterday morning had caught up with me. It was good to at least get this in and stick to our marathon training plan … happy to be back with my wife/training partner. 

7/2/19

Complete Rest / travel back home

7/1/19

I am still traveling, but was fortunate to drop into a Crossfit class today ... unfortunately the workout was super lame... more of something I would program myself if I were hungover... but anyway, still got the workout in and enjoyed myself. Very simple aerobic workout. It was hot, so it was fun to run outside and enjoy that.

A.
AMRAP 14:
300m Run

then...

2 Rounds of:
5 Toes-to-Bar
10 Burpees
15 Plate Ground-to-Overhead (45/25#)

-3 Rounds + 1 300m Run (ran over, clock was at 15:03 when I came back in the door)

6/29 & 6/30/19

Complete Rest / travel / vacation