9/1 & 9/2/19

Much Needed Complete Rest

8/31/19

15 Mile Run

-2:24 ... this is the longest run I have ever been on ... both from a total running time and distance. Overall didn't feel too bad ... this was an overall 9:44 pace ... which is a bit slow for us, but some of this was on a very small single track trail where we had to slow way down ... most of our miles were between 9:00 and 9:20 ... which is right where we should be for a training run of this distance. Hot, long run, but overall enjoyed it. Looking forward to some much needed rest and getting back to training next week.

8/30/19

This morning was a great training session ... really fun to do some more traditional CrossFit training. The running has been a lot of volume and hasn't left a ton of room for crossfit. Really enjoyed everything today, felt decent.

A.
For time:
750m Ski
21 Ring Muscle-ups
750m Ski

9:52 ... kept the ski under 2:00/500m pace and then went 10/5/3/3 on the muscle-ups ... chest/tris were sore from yesterday, but got through this okay.

B.
Every 4 for 28 (7 sets) of:
400m Row
10 Burpees
3 Clean and Jerks (225/155#)

-2:45
-2:58
-3:06
-3:12
-3:12
-3:11
-3:02 ... this was good interval training ... rough rest interval, ended up being pretty short ... overall very happy to be hitting 225# clean and jerks without any pain or hesitation.

C.
3 Sets of:
Plank x :45
Crossover Symmetry Scapular 'Snow Angels' x 15 reps

-Complete

D.
3 Sets of:
Bent-over DB Side Raises (2 x 20# DB) x 12-15 reps

-Complete

8/29/19

AM Workout (0630) 

4 Mile Run

-Complete ... 36 minutes ... took this nice and easy, was a nice way to start the day.

PM Workout (1000)

Had a cancellation at work, so I snuck into the gym and got a quick pump. Ended up being a great workout ... really enjoy getting in some care-free bodybuilding like this. Great pump.

A.
Bench Press
5 sets x 5 reps
-185#, 195#, 205# x 3 sets 

B.
3 Super-Sets of:
Bench Press  x 10-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.
DB Row x 10-12 reps (each arm) 

-Complete ... 165# bench press and 85# rows 

C.
3 Super-Sets of:
Incline Bench Press x 10-12 reps
Aim to reach failure within the given rep range.
Pull-ups x 10-12 reps 

-Complete, 135# bench press

D.
Lat Pull-Downs 
3 sets x 12-15 reps 

-Complete ... don't remember weights 

E.
Incline DB Skull Crushers
3 sets x 12-15 reps

-Complete ... don't remember weights 

F.
Seated DB Curls
3 sets x 20 reps (alternating) 

-Complete ... don't remember weights 

G.
Face Pulls
3 x 15 reps 

-Complete ... don't remember weights 

H.
3 Super-Sets of:
Cable Rope Push-Downs  x 12-15 reps
Cable Curls x 12-15 reps 

-Complete ... don't remember weights 

I.
3 Sets of:
Tricep Narrow-Grip Push-Downs x 15 reps

-Complete ... don't remember weights

8/28/19

7 Mile Run

-Complete ... 1:01:15 ... started off around 9:20 pace ... ended up running the last mile in a 7:47 ... this was a good run, wasn't too hot or humid today ... despite being a bit sore/tight in my legs from the lifting yesterday, overall this went well.

8/27/19

AM Workout (0630)

Marine Corps CFT

880 = 2:42 (97 points)  ... splits were 1:13 and 1:29 ... dragged ass on the second lap
Ammo Can Lifts = 120 (100 points)
Maneuver Under Fire = 2:26 (84 points)

-281 ... this is 6 points lower than last year and my lowest score in 3 years ... overall not happy about this ... did really poorly on the last part ... not was I hoping for, but made the mistake of carrying someone who was really heavy and my monitor at one point told me the wrong place to drop my ammo cans ... had to go back and re-pick them up and probably lost 5-10 seconds there... then proceeded to miss the grenade toss ... overall shitty, but still got a good score overall.  300 still eludes me despite the fact I feel quite fit.

PM Workout (1430)

A.
Back Squats
5 x 10
Rest as needed

-135#, 205#, 225#, 245#, 265# ... all of these reps were quality, didn't push the loading ... just went for good reps with no gear / in metcons. Felt surprisingly strong.

B.
Every 2 for 10 (5 sets) of:
Single Arm DB Overhead Walking Lunge (50/35#) x 20 reps (10 right, 10 left)

-Complete

C.
For time:
21-18-15-12-9
KBS (53/35#)
Thrusters (75/55#)

-7:48 ... unbroken KBS, had to break up 18 and 15 of thrusters into 10/8 and 10/5 ... great crossfit conditioning

D.
3 Mile Run

-Ran about 29 minutes ... very slow / enjoyable run ... was a hot afternoon in Quantico ... was nice to sweat and get some vitamin D for a low-stress 3 miles cool-down.

8/26/19

Complete Rest

8/25/19

10 Mile Run

-1:29 ... ran out from our apartment down to Ronald Reagan airport along the Custis Trail ... bit of elevation gain on the way back, which was good training ... had consistently negative splits ... stepping off around a 9:20 pace and ending around a 8:30 pace for the last two miles ... great training run, felt good despite being quite sore in my traps/scap/glutes/hips after yesterday's crossfit. Excited to knock out my CFT for the season on Tuesday and get back to training hard after that.

8/24/19

This was a solid workout ... didn't leave me too taxed, was overall really fun and a good way to start my Saturday morning ... part B was a tough conditioning piece ... really different from a lot of the workouts I've been doing ... overall fun and not too taxing though. 

A.
Every 4 for 20 (5 rounds):
200/175m Row
60 Feet Handstand Walk 

-Complete ... very solid warm-up ... haven't been handstand walking much at all since injury in February ... but overall these went well ... got every set in two unbroken sets of 30 feet. 

B.
For Time:
50 DB Snatch (75/50#)
100m Farmer's Carry (2 x 72/53# KB)
50 STOH (135/95#)
100m Farmer's Carry (2 x 72/53# KB)
50 GHD's
100m Farmer's Carry (2 x 72/53# KB)
50/35 Bar MU
100m Farmer's Carry (2 x 72/53# KB) 

-27:30 ... overall this was tough ... got to the bar muscle-ups at 17:00 ... they took me about 7:30 to complete ... but a set of 50 is a lot to end a chipper ... so I shouldn't be too surprised about that ... other chipper sets weren't much of an issue and were done at consistent paces ... this was good/fun training. 

C.
Every 3 for 9 (3 sets) of:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold

-Complete ... always a tough finisher 

D.
ROMWOD

-Complete

8/23/19

4 Mile Run

-Complete, 36:00 ... took these easy, legs a bit tight from squatting, but much better than last week. Overall very chill/nice way to start my day. Looking forward to some tough CrossFit tomorrow!

8/22/19

Complete Rest / in court all day.

8/21/19

AM Workout (0530) 

This morning was a fun/simple workout. Jumped into the class and modified/added some stuff, but overall was a solid 60 minute session.

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

-Complete, across at 315# ... same weight as last week... just hoping to not be so sore from this 5x5 this week.

B.
AMRAP 12:
20 DB Box Step-ups (24/20" with a 50/35# DB)
15 HSPU

Rest 3 minutes then...

For time:
100 Push-Press (75/55#)*

*Every time you break = 15 pull-ups

-AMRAP = 4 Rounds + 9 HSPU (HSPU went unbroken, unbroken, 10/5 8/7, 9 ... went to failure on that last set
-Push-Press went 35/25/20/20 ... unbroken pull-ups ... didn't catch the time on this, just went for big sets and intensity.

PM Workout (1900)

3 Mile Run

-25:13 ... had a long day at work, knocked this out once I got home ... didn't push the pace, kept it comfortable and just enjoyed myself.

8/20/19

AM Workout (0600) 

7 Mile Run

-Complete ... 59:50  (8:32 miles) ... stepped out the door just after 6 am and had a great run ... this was the best I've felt running since starting this program... I was really surprised and happy with how I felt. I have recovered a lot since Saturday's race ... it is crazy what a few nights of sleep can do for you. Overall really happy with how this went and getting it under an hour ... happy to continue training for the marathon.

PM Workout (1430) 

Got in a super quick pump at work today. Had a window of about 45 minutes to throw some weights around ... got in some lighter weights with short rest intervals. Overall was a solid pump, happy to get it in.

A.

Bench Press

4 sets x 8 reps @ 60-65% (165-175#) 

60% of your one max rep bench press.

-Complete, across at 175# with :90 rest 

B.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-Complete, across at 155# with :90 rest for 3 x 10

C.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-Complete, across at 135# with :90 rest for 3 x 10

D.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

-Complete, 3 x 15 with :60 rest with 2 x 30# DB 

E.

Seated Dumbbell Side Raises

1 sets x 30 reps 

-Complete, 2 x 15# DB 

8/19/19

This morning was a kind of rough session ... my right shoulder felt like ass while snatching... couldn't get it into a great position on a lot of the reps ... actually ended up missing a rep at a very light load. Overall though, once I finished up this session I felt very refreshed, this was good movement that didn't leave me feeling taxed. 

A.
Power Snatch
6 sets x 3 reps @ 70-75% (185-195#)
70-75% of your one rep max snatch. 

-Complete, across at 187# ... missed the last rep of the last set. 

B.
Power Clean + Split Jerk
6 sets x 3 reps @ 70-75% (225-245#)
70-75% of your one rep max clean and jerk.

-Complete, across at 220# ... these felt great ... 220# felt very easy, will increase the loading on these soon. 

C.
3 Sets of:
Single Leg Cross-Body KB Deadlift (72/53#) x 20 reps (10 each leg)
GHD Plank Hold x :45
Side Plank x :60 (:30 right, :30 left)
Snow Angels (over 24# KB) x 10 reps
Rest as needed

-Complete ... these was great accessory work. 

8/18/19

Much needed complete rest / surprisingly don't feel too beat up from yesterday.

8/17/19

Half Marathon / 13.1 miles ... ran the 'Ben Moore Memorial Half Marathon' in Annapolis, MD.

-1:59:39 (average pace of 9:07) ... overall this was a rough race for me... I think work/workouts/lack of sleep this week have caught up with me and I wasn't feeling particularly great today. Legs were still sore when we started this run. I felt fairly decent until about mile 9 or 10. Then it was a real huge effort to stay at a 9:00 mile pace. Not a great run for me, probably the worst I've had since starting this training program, but got through it and was very happy once it was over. This was a hilly course, lots of rolling hills... definitely felt them the last few miles.

Our goal for the marathon is sub 4:00 ... meaning the pace we just ran... given how much I gassed out towards the end of this, I really don't know if that is feasible, but I will keep trying to train to that pace and see what happens in October for the actual marathon.

Despite feeling like crap, this was a nice way to spend the morning with my wife and explore Annapolis.

8/16/19

Complete Rest / taper for tomorrow's half marathon

8/15/19

Today was a rough day in the gym... had some other stuff planned out, but my legs are so sore from Tuesday that we had to change everything on the spot. Overall this turned into a short pressing session ... it was good to at least get in the gym and move around. 

A.
Strict Press
5x5 

-135#, 155#, 155# (fail - 4 reps), 145#, 145# ... was bummed I couldn't get more reps in at 155#... but haven't been pressing overhead much lately. 

B.
3 Giant Sets:
Plank x :60
10 Bench Press (185#) 
5 Strict Ring Dips with 5 second hold in bottom of each rep 
30 Banded Pull-Aparts (1 red band) 
Rest as needed 

-Complete ... bench press went 10/9/8 ... suffered a bit there from the ring dips... they became taxing over the course of this. Overall a good chest/shoulder pump from this. 

C. 
3 Mile Run 

-Complete ... not sure what the time was, but got this in. Went fairly slow... legs are extremely sore from Tuesday's workout.

8/14/19

6 Mile Run

-Complete ... 56:30 ... didn't push the pacing much here, just went out easy and enjoyed myself. Muggy morning in VA, but overall enjoyed starting my day with this run. Looking forward to some lifting/crossfit tomorrow.

8/13/19

This morning was a very simple session... albeit it a rough one. Every part of this was fun aside from that last run we had to get in... but pushed through it and got our marathon training miles in.

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

-Complete, across at 315# ... all reps easily, didn't push the loading too much, but was good to get in some 5x5 with a decent load on there to help maintain strength right now.

B.
'2014 Masters Online Qualifier Event 4'
For time:
100 Pull-ups
100 Wall-Balls

Rest 10 minutes then...

'2014 Masters Online Qualifier Event 3'
3 RFT:
50-Calorie Row
15 HSPU
50 Double-Unders

Rest 10 minutes then...

3 Mile Run

-Result =

-9:01 ... pull-ups went 40/15/15/15/15 in 3:44 ... wall-balls were a shit-show
-13:33 ... unbroken ... could have possibly made up some time on the row, but overall felt good on this
-28:31 ... ran slow, took this at an easy pace... didn't have much left after the above work.

8/12/19

Much Needed Complete Rest

8/11/19

12 Mile Run

-Complete, ran 13.01 Miles ... went a little extra, total running time of 2:01:30 ... average of 9:20 pace. This is right on time for our goal marathon pace ... overall happy with this training run today, even if we accidentally went a little long ... it was sunny, about 75 degrees and a perfect run through Arlington and DC. Ran by a bunch of monuments and some of the best parts of the Capital. Great way to spend Sunday morning. Looking forward to some rest tomorrow and some more fun training runs prior to next weekend's half-marathon.

8/10/19

This morning was a solid session. Good conditioning and accessory work. Tough, but not so taxing that I left the gym wrecked, which was good. Looking forward to the 12 miles tomorrow... longest run we have trained yet!

A.

On a 36:00 Clock: 

Metcon (AMRAP - Rounds)

Every min (12 mins)
200m/175m Ski Erg

Rest 2 Minutes

Metcon (AMRAP - Rounds)

Every min (10 mins)
6 Power Snatch (135/95) (use a weight you can consistently touch-and-go) 

Rest 2 Minutes

Metcon (AMRAP - Reps)

Every min (10 mins)
Odd = 12 Burpee over Bar

Even = 12/10 C2B Pull-ups (pick a number you can consistently get unbroken)

-Complete ... this was solid training ... got all the reps as Rx ... the snatches were the part I was most nervous about, but got through them very consistently in about 15-20 seconds each set, all TnG. Good training. 

B.

Tempo Front Squat (3 second descent, 3 seconds in hole)

4-4-4-4-4

-Complete ... across at 135# ... kept the weight very light and tried to work on perfecting my positions 

C. 

3 Sets of:

KB Front Rack Hold (2 x 35# KB) x :45 seconds 

Scapular Snow Angel x 20 reps
GHD Sit-ups x 20 reps 

Rest as needed

-Complete ... this was good accessory work, nice cool-down/finisher 

8/9/19

Complete rest / court all day in New Orleans / travel back late to DC.

8/8/19

AM Workout (0630) 

The workout this morning was amazing... accomplished one of my life-long goals today. 20 unbroken ring muscle-ups! I think the upper body pressing program I did between march-june has really helped me build some capacity on gymnastics. Great to see this pay off. The last time I tested a max set of ring muscle-ups was December 16 2017. I hit 18 reps then. Really stoked to hit this, for a long time this seemed totally impossible. I remember back in 2012 when I was really trying to get to 10 unbroken reps and it seemed impossible. I am very grateful to be pain-free and able to push myself, that is what crossfit is all about to me.

A.
For time:
30 Ring Muscle-ups*

*Must do an unbroken set to begin that is also a score for the workout

-Result =

20 Unbroken (PR by 2 reps) / 4:30 total time (remaining 10 reps went 3/3/2/1/1) with a failure on the last single I did, had to attempt another rep

B.
6 Mile Run

-About 53 minutes total running, clock an 8:55 pace for this

C.
ROMWOD

-Complete

PM Workout (1715) 

Traveled down to New Orleans today for a case tomorrow... knocked out a quick pump in the hotel gym for fun. Put it together on the spot, got a decent pump.

A.
Seated DB Shoulder Press
10x10
Rest :90

-Sets 1-4 were with 2 x 50#, set 5 was with 2 x 45#, sets 6-10 were with 2 x 40# ... this smoked my shoulders completely ... forgot how difficult this was... my shoulders completely gassed out and I had to drop down the weights.

B.
10 Super-Sets:
Wide-Grip Tricep Push-downs x 10 reps
DB Curls x 10 reps
Rest :90

-Complete ... can't remember the weights for push-downs, curls went 2 x 25# ... no missed reps, might have been able to go heavier, but got a thick pump

C.
3 Sets:
DB Tricep Extensions x 15 reps
Rope Cable Curls x 15 reps
Rest :60

-Complete ... 2 x 20# for the extensions, don't remember the weight on the curls

D.
In as few sets as possible, start at 50# and drop 5# every time you reach failure:
100 Tricep Rope Push-Downs

-Complete. I think I was down to 15# for the last 15 reps ... massive pump ... always a fun/old-school finisher.

8/7/19

3 Mile Run

-26:33 ... took this easy ... active recovery run.

8/6/19

This morning was a decent workout ... overall not too taxing, part C was a tough workout... 'Ringer 2' was really tough for me ... definitely an area where I need to be increase my capacity. 

A.
Power Snatch
6 sets x 3 reps @ 70-75% (185-195#)
70-75% of your one rep max snatch. 

-Complete, went 75% (195#) across 

B.
Power Clean + Power Jerk
6 sets x 3 reps @ 70-75% (225-245#)
70-75% of your one rep max clean and jerk.

-Complete, but went 65% (205#) across ... went a bit lighter due to hesitation over injury. This is the most loading I've put in my front rack since re-injuring myself... didn't push the loading because I didn't want to fuck around with it. Overall happy that I got through this and looking forward to being back to full speed training again soon. 

C.
'Ringer 1'
30-20-10 reps of:
Air bike (calories)
Toes-to-rings
Time cap: 7♀ /  6♂ minutes 

When the clock reaches 8:00 for women, 7:00 for men, begin... 

'Ringer 2'
15-10-5 reps for time of:
Burpees
Overhead squats (95 | 135 lb.)
Time cap: 5 minutes

-Ringer 1 = 5:24 
-Ringer 2 = Cap + 5 reps 

D.
3 Mile Run 

-Complete ... ran about 27, around 9 minute miles ... took this nice and easy ... didn't feel too bad after the above crossfit stuff. 

8/5/19

This morning was a decent workout ... currently traveling for work ... at Camp Lejeune, NC. A couple of the gyms here are closed due to the hurricane from last year... I assume this is why the gym was a total cluster fuck this morning. Went about 0545 until 0715 ... it was a shit-show, but surprisingly was able to get in everything I wanted to. Overall got a big pump out of this... I was a bit bummed by how weak I felt on the bench... but apparently cutting weight and running a shit-ton is not great for upper body strength ... not a huge deal right now, as my focus is on the marathon, but it is always lame to not hit weights you were hoping to. Looking forward to some CrossFit / running over the next week. 

A.

Face Pulls 

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

-Complete

B.

Bench Press

4 sets x 8 reps

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-185#, 185#, 195#, 195# ... was hoping to get over 205#, but called it at that last set of 195#

C.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-175# x 10, 165# x 10, 165# x 9 ... felt pretty bad here, was really hoping to get some more weight on the bar, but I was smoked from part B. 

D.

Wide Grip Bench

3 sets x 10-12 reps

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

-3 x 12 at 135# ... I was smoked here, probably could have done more, but just moved through this quickly with a short rest interval (:90). 

E.

DB Skull Crushers

3 sets x 12-15 reps

-Complete, 3 x 15 with 2 x 30# DB

F. 

Incline DB Flyes 

3 x 8-12 reps 

-Complete, 2 x 30# DB for Flyes for 3 x 10

G.

3 Sets:
Tricep Rope Push-Downs x 20 reps (30#) 
Rest :60 

-Complete

H.
3 Sets:
Tricep Rope Overhead Extensions x 15 reps (20#) 
Rest :60

-Complete

I. 

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, 2 x 30# for 3 x 12

J. 

Dumbbell Bent-Over 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, 2 x 20# for 3 x 12 

8/4/19

7 Mile Run

-62 minutes ... just under a 9 minute pace, about 8:50 ... overall enjoyed this run a lot ... had a good time. Ran at 8 am on a very hot summer morning ... 78 degrees with 75% humidity ...  I would take the elevation in Idaho over this humidity ... but got through it ... solid training run. Looking forward to some more lifting/crossfit this week.

8/3/19

Today was an okay workout ... really happy with the first part, was really fun. The gym started filling up with a giant class and had to cut the session short. Constantly frustrated in the tiny gym we are in, looking forward to a new gym when we move next summer... but overall still happy to at least get a workout in, even if I had to cut it short.

A.
'2019 Crossfit Games Event 1' (20:00 cap)
4 RFT:
400m Run
3 Legless RC (15')
7 Snatches (185/130#)

Rest 20 minutes then...

B.
'2019 Crossfit Games Event 2' (10:00 cap)
For time:
800m Row
66 KB Jerks (2 x 16/12 KG)
132 ft Handstand Walk

-Cap + 8 reps (finished in a time of 22:38 ... my place at the time-cap would have been 58th of 143 men at the CF games) ... overall happy with this; hadn't done a legless rope climb in months (possibly over a year?) but they were still there. Didn't miss any rope climbs or snatches on this. With a little focused training / not coming right off of cross country camp, I could definitely get within the time cap.

-Finished the 66 KB Jerks in 5:00 ... the class had taken up literally every inch of the gym... had to shut it down, no place to handstand walk at all... will re-do this workout in the near future as it looks very fun.

8/1 & 8/2

Further Complete Rest ... travel got all messed up coming back on Wednesday... spilled into Thursday. I considered training on Friday, but had to be in court and then had an extremely packed day... I haven't taken three full days off in a very long time, probably good for my body, especially after the super high volume running and fucked up travel / not sleeping consistently for over 24 hours.