10/1/19

Jumped into a crossfit class for the first part of the workout ... was a nice variation ... bit of an easy pump, just had fun and moved through this at a casual pace. It was very enjoyable to lift a barbell and get a pump for the first time in around 3+ weeks.

A.
10-9-8-7-6-5-4-3-2-1
Bench Press (65-70% = 175-195#)
Strict Pull-ups

-Finished right around 20 minutes ... sets 10-9-8 were 185#, sets 7-6 were 175# and sets 5-1 were 165# ... basically went to complete failure here trying to get through this and incrementally dropped the weight down ... its a bit frustrating losing so much upper body muscular endurance over the course of this marathon training / traveling. But overall I'm at ease with the fact that the marathon is about 4 weeks away and I'll be 'back to normal' training soon.

B.
5 Mile Run

-about 44 minutes ... just went out and back casually.

C.
ROMWOD

-Complete

9/30/19

Today was one of the easiest crossfit sessions I've ever done ... it was an ease back into crossfit-style intensity ... overall enjoyed this though, very stress-free and easy. It was good to just get up and move.

A.
Every 3 for 18 (6 sets) of:
Tempo Back Squat x 3 reps (331)

-3 sets at 205#, 3 sets at 225#

B.
AMRAP 10, with a partner:
5 Thrusters (115/80#)
5 Front Squats (115/80#)
5 Strict HSPU
5 Kipping HSPU

-8 Rounds, went 1:1 on the workload, each finishing 4 rounds ... this mostly just hurt my wrists as I haven't put this much loading on them in a while ... looking forward to tackling this marathon and getting back in 'crossfit' shape.

9/29/19

Complete Rest / travel back to DC

9/28/19

14 Mile Run

-2:01:15 ... ran about an 8:40 pace throughout this run ... started off slower around 9:00 and ran a couple miles around 9-10 in around 8:15 ... overall a good run, was a bit rough getting started ... flew to California last night ... but we got out the door around 0630 and ran along the Pacific coast in Half Moon Bay. Overall super enjoyable run with my wife, she was really pushing the pace here and kept us going on the last few miles. Great run, looking forward to knocking out our highest volume week next week and then rolling into the taper.

9/27/19

"Complete Rest" ... had a long/busy work day and then caught a flight in the evening to San Francisco for a family wedding ... the constant travel has been rough.

9/26/19

9 Mile Run

-1:19 ... got up at 0455 to get out the door by 0530... didn't feel great on this ... my wife went out really hot, around 8:20 pace and I died after about 5 miles of that ... just didn't have it in me today ... covered the last 4 miles closer to a 9:00 pace for an overall average of 8:48 ... rough day ... hoping to feel 'back to normal' in my workouts soon.

9/25/19

Complete Rest ... was supposed to run 5 miles today ... but just got too caught up at work and didn't have any time or mental effort to get this done. This rarely ever happens to me, but life/work is getting the best of me at the moment.

9/24/19

5 Mile Run

-About 41 minutes ... ran around 8:15-8:20 average pace ... felt surprisingly good despite being jet lagged ... just forced it and after about a mile I started feeling more awake / less lethargic. Overall happy to be back the states and able to get back to some consistent training and I am really looking forward to lifting some weights.

9/21, 9/22, 9/23

Complet Rest / travel to Germany and back to the States

9/20/19

18 Mile Run 

-18 miles in rural Modena. Total running time of 2:47, averaged about a 9:10 pace ... Thankfully flat outside. Barely slept last night ... had a 9 course meal from arguably the best chef in the world ... meal lasted from 7:30 pm until past midnight ... had to get up at 6 am to get this run in ... a few espresso later we were out the door. Overall a tough time... really had to force this one out. Longest distance and total running time PR for me ... overall looking forward to the 20 miler coming up and the eventual race in about 5 weeks. I am extremely grateful to have such a wonderful wife that will come and do really difficult things with me. 

9/19/19

Complete Rest / travel to Modena

9/18/19

Hiked about 10 miles through Cinque Terre today ... it was awesome.

9/17/19

4 Mile Run 

-4 mile run ... didn’t get the time on this. We are in Manarola, one of the five villages of the Cinque Terre. All of the running today was either straight up or straight down hill. Had an amazing breakfast at our hotel, stepped out about 10 am. It was already warm and beautiful. I was really surprised how well I felt and how easily we ran up very steep routes. Had a nice swim in the Ligurian Sea after this run. Perfect start to a day. 

9/16/19

Complete Rest / travel to Italy

9/15/19

12 Mile Run

-12 mile run through Paris. 1:48 total running time ... was a bit jet lagged and I’ve been fighting a fever/nausea since Friday afternoon ... finally got 8 hours of sleep last night and felt a little bit better. Went straight into this run and got it done... went out very slow, but was running well by the second half. Overall an enjoyable and beautiful run through Paris, had a great time. 

9/14/19

Complete Rest / travel to Europe

9/13/19

A.
8 Mile Run

-73 minutes ... just took this easy ... didn't feel great ... everything this week has been a struggle, but got it done.

B.
ROMWOD

-Complete

9/12/19

A.
5 Mile Run

~43 minutes ... ran very easy, felt like shit.

B.
ROMWOD

-Complete

9/11/19

Didn't workout today... although I wouldn't consider this resting ... spent the entire day 'traveling' ... lots of time in airports/cancelled flights / shitty sleep (got a few hours last night in a hotel) ... overall a horribly stressful work trip that got totally messed up with cancelled flights etc. Terrible day, not restful in any way.

9/10/19

I was in quite a bit of pain when I woke up this morning ... hit some of Stuart McGill's 'big three' after walking around a bit... made things a lot better. I'm currently traveling for work in a super shitty part of the country ... didn't go off the grounds of the hotel ... got in this 4 miles on a treadmill... was not fun, but got it done. 

A.

4 Mile Run 

~33 minutes ... didn't get the exact time ... started off at 9:00 mile pace and then after a mile took it down to 8:00 and then finished the last mile under 7 minutes ... not sure how it all worked out, but it was around 33 minutes total running time. 

B.

ROMWOD

-Complete

9/9/19

This morning was a good workout... until I got to the last part of the conditioning and tweaked my back on the deadlifts ... this tweak was in a different spot from my T-spine injury... this was in my body left QL... very similar to my injury from 2014/2015 ... of all the things in my life, I get an extreme negative emotional response to sports injuries ... have a million and one difficult things going on in my life ... probably to the point I shouldn't be risking injury with very hard CrossFit workouts ... but nonetheless I pushed myself too hard again... really dumb, disappointing and frustrating. Only time will tell how fucked up I am from this.

A.
Iron Scap Protocol

-Complete ... great warm-up

B.
Every 2 for 20 (10 sets) of:
Hang Snatch + Snatch

Build over the course of 10 sets

-Went 135#, 155#, 175#, 195#, 215# ... completed two sets at each weight ... overall I felt great on this ... really enjoyed myself, the best snatching has felt. 215# felt surprisingly easy from the hang.

C.
On a running clock:

100/70 Cal Assault Bike
100 Wall-Balls (30/20#)

at 20:00...

For time:
100 Pull-ups

at 30:00...

For time:
15-12-9
Deadlifts (315/225#)
Box Jumps (30/24")

-12:42
-3:27 ... not a PR ... was on pace for one, but tore around 70 reps and curtailed the intensity ... overall still felt good on this
-DNF ... tweaked my back on the 9th rep of the set of 12 deadlifts ... called it there

C.
3 Sets of:
Double KB Hollow Hold x :30 (2 x 35/24#)
Couch Stretch x :90 (:45 each leg)
Rest as needed

-Complete

D.
3 Sets of:
Cobra Stretch x 10 reps
DB Side Lateral Raises x 15 reps (2 x 15# DB)
Rest as needed

-Complete

9/8/19

Complete Rest

9/7/19

16 Mile Run

-2:20:51 ... average pace of 8:50 ... great run ... fastest slowest were 9:00 and 8:30 (miles 1 and miles 7) overall felt really good on this ... didn't bonk at any point ... took in nutrition at :45 / 1:15 / 1:45 and finished strong ... each time was a gu back (23g carbs). Wasn't too hot today, slight breeze at some points. Overall a great run. Longest of my life and the longest I've held 8:50s for.

9/6/19

AM Workout (0530) 

A. 

EMOM 15: 

1 Power Clean + 1 Hang Power Clean

straight into...

EMOM 5:
1 Power Clean

-Went 185# x 5 sets, 205# x 5 sets, 225# x 5 sets ... singles were across at 250# ... all of these reps were well within my comfort zone, but these were good reps to feel out my back. No pain, but I was nervous about re-injury. Got through it. 

B.

2019 Online Qualifier, Event 3*
5 Rounds of:
4 Muscle-ups
13 Shoulder-to-Overhead (135/95#)

Straight into… 

5 Rounds of:
4 Muscle-ups
7 Shoulder-to-Overhead (185/125#) 

*15 Minute Time Cap  

-7 Rounds + 4 Shoulder-to-Overhead ... this was brutal.

C.

3 Sets of:

Double KB Front Rack Hold (2 x 53#) x :30 

Rest as needed
HSPU x 15 reps
Rest as needed

-Complete

D.
3 Sets of:

KB Goblet Squats w/ 1 second pause in bottom (53#) x 10 reps 

Rest as needed
KB Row Bird Dogs x 12 reps (6 each arm)
Rest as needed

-Complete

PM Workout (1015) 

I was still fairly smoked from the workout this morning... but got this in, tried to enjoy myself and get a pump in my arms. It was a pretty decent pump, nothing taxing, just enjoyed myself. Kept the weights light and the rest intervals short (:60-:90 on all working sets).

A.
Bench Press
5 sets x 5 reps

-185#, 195# x 3 sets, 185# 

B.

Alternating Incline DB Bench Press x 20 reps

-Complete, across at 2 x 50# DB 

C.
Supinated Grip Lat Pull-Downs 

3 x 12-15 reps

-Complete, don't remember the weights

D. 
Seated Cable Rows
3 sets x 12-15 reps

-Complete, don't remember the weights

E.
3 Super-Sets of: 

Cable Push-Downs  x 12-15 reps
Cable Curls x 12-15 reps 

-Complete, don't remember the weights

F.

3 Super-Sets of: 
Incline DB Skull Crushers x 12 reps
Seated Hammer Curls x 12 reps

-Complete, across at 2 x 30# DB

G.

3 Super-Sets of: 
Incline DB Close-Grip Bench Press x 10 reps
Seated Curls x 10 reps

-Complete, across at 2 x 30# DB ... this was really difficult, never done this variation of pressing before, it blew up my triceps. Great way to end the session. 

9/5/19

4 Mile Run

-34:10 ... this was an easy pace, didn't push it at all and enjoyed myself. Cooler weather, was a great way to start the day.

9/4/19

8 Mile Run

-67:51 ... got out the door around 6 am ... had a great run. This was the best I've felt running since starting this running program ... taking two days off really let my aerobic system recover. I felt light on my feet and didn't let up the pace the entire run ... clocked an average of about 8:20, which is great for me for this distance. Really enjoyed myself this morning and getting this in. Great weather, tons of rolling hills along the trail I was on. Great way to start the day.

9/3/19

This morning was a tough workout ... I felt decently recovered after the two days off ... I didn't really feel great once I started the conditioning stuff ... but I wasn't sure if I wasn't feeling well or this was just a really tough workout ... it kicked my ass thoroughly. Surprised by how well I felt on the run afterwards, we ran

A.
EMOM 20*:
Snatch + Overhead Squat

*5 sets at 60% (155#)
*5 sets at 65% (170#)
*5 sets at 70% (185#)
*5 sets at 75% (200#)

-Complete ... no missed reps ... enjoyed this, was fun to snatch and move some lighter weights.

B.
For time:
500m Row
20 Bar Muscle-ups
500m Row

When the clock reaches 10:00...

40 Wall-Balls (20/14#)
40 C2B Pull-ups
40 Wall-Balls (20/14#)

When the clock reaches 20:00...

80 Toes-to-Bar

-Result =

-6:40 ... MU went 8/3/4/5 ... would have gotten these done much faster, but my leather grip torn in half  during that 8th rep ... had to take it off and go without a grip for the remainder ... this threw me off a bit, but tried to just get back to the bar quickly.
-6:32 ... C2B went 20/10/10 ... this part was much more difficult than I figured it would be
-7:01 ... went 12/12/12/6/6/6/6/5/5/5/4/1 ... rough on the core and grip

C.
4 Mile Run

-35 minutes ... ~8:40 pace ... felt good on this despite the above crossfit, enjoyed getting it in.