8/01/23

Complete Rest / got back in late last night ... was hoping to get something in today, but due to life/work stuff this week is turning into an impromptu deload. 

7/31/23

8 Mile Hill Run 

-82 Minutes total running time ... lots of elevation up and down over the course of this run ... ran in the Boise foothills, really fun run, enjoyed getting this in, this route made 8 miles fly by. 

7/30/23

4 Mile Run 

-About 38 minutes, ran at 0600 ... still in Idaho ... I'm super tired from traveling/parenting, but got this in and went super easy. 

7/29/23

 6 Mile Run 

-Ran just under an hour ... around 57 minutes ... had a solid run at 0530 in Meridian, ID from my parents house ... left in the dark and caught the sunrise, it was a nice way to start the day. 

7/28/23

Further Complete Rest ... was supposed to get a run in today, but our flights got screwed up and I will have to shift some of our workouts around. 

7/27/23

 Complete Rest 

7/26/23

 4 Mile Run (with stroller)

-41:30 ... nice and easy ... great weather, about 75 and sunny. Nice way to start the day, but it was tough to focus and enjoy it given I've got a ton of grad school stress going on right now. 

7/25/23

AM Workout (0730)

7 Mile 'Pace' Run 

-1:02:15 ... this was about a minute faster overall than our last pace run ... felt good throughout and finished strong. 

PM Workout (1300)

Didn't feel particularly great on this workout... I've bene under a lot of work/life stress the past few days and it was hard to really focus and enjoy this time in the gym ... just tried to push it where I could and got a nice pump out of this. 

A.

Bench Press 

Drop Sets: (week 2 of 3)
2 sets of:
3x10
-into-
2x10 + 1 x Max Reps

-165#, 135#, 115# ... got 12 on the max reps (1 less than last week) 

B.

Incline DB Bench Press 

4 sets: 8 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x75# across 

C.

Hex Press

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x50# across 

D.

Seated Lateral Plate Raises 

4 sets: 12 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x10# across 

E.

Barbell Skull Crushers 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-65# across 

F.

Single-Arm Tricep Extensions 

4 sets: 10 reps (each arm) – RPE 7
*Rest 1:00-1:30 b/t sets

-25# across 

7/24/23

Got in the class workout early and then my run for the day. 

A.

Mayhem Classic Event 4 (variation) 

For time: 
25 Burpee Box Jump-Overs (30/24")
50/40 Calorie Assault Bike
35 GHD Sit-ups
25 Bar Muscle-ups
35 GHD Sit-ups
50/40 Calorie Assault Bike
25 Burpee Box Jump-Overs (30/24")

-22:10 ... this was supposed to be 25 Burpee Box Get-Overs (48”) and 50 GHDs per set ... but I didn't have access to a 48" box (i.e. jerk blocks) and I didn't want to rip out 100 GHDs as I haven't been doing them much at all while marathon training and the DOMs would really mess up the rest of my mileage this week ... overall still got a great workout out of this, fun crossfit. Bar MU went 8/4/4/3/3/3. 

B.

4 Mile Run (with stroller) 

-Complete ... took about 42 minutes ... nice and easy, same route as yesterday. Drank about 32 oz of water and ate a granola bar after part A ... was out the door to run about 30 minutes after. 

7/23/23

 4 Mile Run (with stroller). 

-About 45 minutes total ... took this super easy and treated it as active recovery. 75 degrees and sunny, great running conditions. 

7/22/23

Today was a solid upper body pump ... I am still a bit sore in my pecs/shoulders from Thursday's lifting and my body is generally exhausted from the long run yesterday ... having said that, kept the weights light and the rest intervals short and got a nice pump out of this. Fun stuff. 

A.

Should Press 

2 sets of:
10 + 10 + 10
-into-
1 set of:
10 + 10 + Max

*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.

*Rest 2:00-2:30 b/t sets

-95#, 85#, 75# ... got 12 reps on the ME set at the end ... rough. 

B.

Parallete Push-ups

Strict Pull-ups

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW

C.

Seated Arnold Press 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# DB 

D.

Plate Lateral Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x5# plates

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

Seated DB Curls

DB Skull Crushers 

4 sets: 8 reps (of each) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# DB across 

G.

Tricep Rope Push-Downs 

Hammer Curls 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-55# for the push-downs, 2x35# for the HC

7/21/23

 15 Mile Run 

-Complete ... 2:34 total time ... fastest / slowest miles were 10:01 and 10:35 ... felt fit aerobically and felt better overall than last week's 14 mile run ... the conditions were better today, it was milder and less humid. Overall a great training run and I'm getting much better about fluid/nutrition intake on these longer runs. Fun stuff. 

7/20/23

Got in a solid afternoon workout ... felt strong, happy to pull 500# for a few reps despite not deadlifting much at all since starting marathon training. Got a massive pump... the drop sets really hurt my chest. 

A.

5 Sets of:

Deadlift - work up to a heavy single 

Strict Deficit HSPU x 40% max regular SHSPU (5 reps) 

Rest as needed

-Singles went 465#, 485#, 500#, 500#, 500# ... deficit was 2x45# + 2x25# hi temp bumpers to 1 abmat (same as last week) 

B.

Bench Press Drop Sets

2 sets of:
10 + 10 + 10
-into-
1 set of:
10 + 10 + Max

*Rest 2:00-2:30 b/t sets

*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.

-Went across with 165#, 135#, 115# ... hit 13 reps on the max set ... light weight, but very tough. 

C.

Barbell Incline Bench Press

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-135# across ... but went 10,10,8,8 ... nothing left after B. 

D.

KB Crush Grip Bench Press 

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-53# across 

E.

Incline DB Fly

4 sets: 12 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x15# Db across 

F.

Seated EZ Bar French Press 

DB Curls 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-75# for the French press ... 2x35# on the curls 

G.

Inverted Skull Crusher 

EZ bar Curls 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-BW on the skull crushers, 75# for the curls 

7/19/23

7 Mile Run 

-66:38 ... felt good on this run ... ran an average 9:32 pace ... when we did 7 miles as a pace run last week we ran 9s flat ... today's 9:30s felt easy ... solid run despite raining heavily. 

7/18/23

 Complete Rest ... wanted to train today, but my work schedule didn't allow. 

7/17/23

Got in the class this morning (Parts A-C) and then got my run in the for day. Class was fun/not too taxing, felt great on the run.

A.

Pause Front Squat (2 second in bottom)

5x1 @ 80-90% of 1 RM

-Didn't go off a true 1 RM or do percentages given I am currently training for a marathon ... just went base on feel, reps went:

275#, 290#, 300#, 310#, 315# ... felt solid throughout, definitely more there. 

B.

Strict Weighted Chin-up 

5x2 @ 70-80% of 1 RM

-Again, no percentages, just went 70# KB across ... got all reps easily. 

C.

For time:

18-15-12-9-6-3*

Shoulder-to-Overhead (115/80#)

*15/12 Cal Echo Bike before each set 

-7:45 ... unbroken, fun stuff, very high intensity crossfit. 

D.

4 Mile Run 

-Complete ... total time of just about 40 minutes ... nice and easy ... ran reverse splits and finished the last mile around a 9:00 pace. 

7/16/23

Today was a fun session ... got into open gym and snuck in 'Nate' ... been wanting to get this in for a while, felt surprisingly good. Fun to sneak this in and then got in my last training run for the week. 

A.

'Nate' (Strict HSPU variation)

AMRAP 20:

2 Ring Muscle-ups

4 Strict HSPU

8 KBS (72/53#)

-13 Rounds + 2 Muscle-ups ... unbroken on all rounds ... tried to remain consistent, but was watching a baby and it was extremely hot/humid in the gym ... not ideal conditions to PR, but tried to get as much intensity out of this as I could and overall I got a great conditioning piece out of this. This was a huge PR for SHSPU 'Nate' (an improvement from 7 rds in 2015) and nearly a PR tie for my regular Nate (14 rds + a few reps) from the late 2010s. 

Rest about 20 minutes then... 

B.

4 Mile Run

-Complete ... 41:00 ... nice and easy. 

7/15/23

Much Needed Complete Rest 

7/14/23

 14 Mile Run 

-2:22:16 ... solid run, drank a lot more water than I have been on previous runs ... it was hot, nearly 80 degrees with about 85% humidity ... hot day, but we had a great run ... finally feeling in running shape. 

7/13/23

AM Workout (0545)

Jumped into the crossfit class this morning ... wasn't too taxing overall and got a Ince workout out of this. 

A.

5 Sets:

Pause Bench Press x 2 Reps @ 75% (225#)

High Box Jumps x 3 Reps @ 6-8" below 1 RM (Used 39.75") 

Rest as needed

-Complete

B.

4 RFT, with a partner, one partner working at a time:

12 Bar Muscle-ups

12 Wall-Walks 

24 Med-Balls Sit-ups (20/14#) (synchro) 

-13:23 ... went 1:1 on the bar MU (3/3/3/3) and WW (2/2/2/2/2/2) at a fairly consistent pace ... got a good sweat, sit-ups were surprisingly the toughest part. 

PM Workout (1245)

Got in an afternoon lift/pump, it was nice ... felt surprisingly good throughout. Happy to be able to get this in over lunch. 

A.

5 Sets of: 

Deficit Deadlift x 2 Reps @ 75% (405#)

Deficit Strict HSPU x 40% of regular max SHSPU (5 reps)

Rest as needed

-Complete ... used a 35# hi-temp bumper for the deficit on the DL and 2x45# + 2x25# hi-temp bumpers to 1 ab-mat on the SHSPU ... tough, but good training. 

B.

Strict Press 

4 sets: 10 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-95# across ... went a bit lighter than usual, but was wrecked from part A. 

C.

Diamond Push-ups

Strict Pull-ups 
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, bodyweight 

D.
Double DB ZP
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# across 

E.

DB Snow Angel Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x10# across 

F.
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

G.
DB Curls
Tri Extensions
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# for the curls ... 80# for the extensions 

7/12/23

7 Mile 'Pace' Run 

-63:05 ... kept a solid 9:00 pace throughout this run ... this isn't super fast, but definitely faster than our typical training pace and right pace for our goal marathon of sub 4 hours. This was the best I've felt a run during our entire training cycle, fun stuff. 

7/11/23

 4 Mile Run 

-41 total minutes of running ... got out the door before 0800 and it was already hot and humid in Annapolis. Got the run in, took it nice and easy around a route that was flat / some rolling hills. Nice way to start the day, wasn't taxing.  

7/10/23

AM Workout (0545)

Got in the crossfit class this morning ... very simple but effective conditioning piece. Last couple rounds took a big effort from me on the C+J and the burpees. Fun stuff.

A.

EMOM 21 (7 sets) of: 

Min 1 - 6 TnG Clean and Jerks (135/95#) 

Min 2 - 15 Wall-Balls (20/14#)

Min 3 - 12 Bar Facing Burpees 

-Complete ... got everything in under :45 each interval, but those last couple sets of burpees were tough to get in that time frame. I've always loved a good EMOM workout. 

B. 

3 Sets:

10 DB Snow Angels (2x10# DB)

20 Calf Raises (bodyweight, 10 each leg)

Rest as needed

-Complete 

PM Workout (1230)

Happy to sneak this in over lunch... felt pretty decent and got a solid upper body pump. 

A.
Bench Press
4 sets: 10 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-205# across ... went 10/10/9/9 ... definitely over the 7 RPE... but I was feeling good and so I went for it, but the shorter rest interval caught up with me. Nice pump, just from this. 

B.
Alternating Incline DB Bench Press
4 sets: 10 Reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x50# across

C.
Reverse Grip Bench Press
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-115# across

D.
Flat DB Chest Fly
SA KB Row
4 sets: 12 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x15# for the flyes and then 70# for the rows 

E.
Bent Over Banded Tri Ext.
Seated Alternating DB Curl
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-1 red band and 2x35# DB

F.
Single Arm DB Skull Crusher
Ring Curls
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets

-25# DB across

7/9/23

 9 Mile Run 

-1:29 ... didn't feel particularly great when I did this run ... got out the door at 0830... but it was already 82 degrees and 87% humidity ... tough running conditions, but I felt better during the second half of this than during the first half. Got the work done, wasn't my best run ever. 

7/8/23

 Easy 3 Mile Run 

-32:46 ... ran super slow ... ran in the afternoon around 5 pm ... it was 85 and super humid/muggy ... felt like crap ... at least got it done. 

7/7/23

AM Workout (0545) 

Did the class workout this AM (parts A and B) and snuck in a 3 mile run right after... the run was rough and slow after the high intensity crossfit ... but I really enjoyed getting the class in and pushing the crossfit workout. It was simple, but high intensity and hard.

A.
5 Sets:

3 Dead Stop Deadlifts @ 70% (375#) 

50% of Max Strict HSPU (7 reps) 

Rest :90 

-Complete ... this was fun and got all these reps comfortably, sets of 7 HSPU felt surprisingly good. 

B.

5 RFT:

50 Double-Unders

7 Thrusters (115/80#)

-5:28 ... had to break up sets 3/4/5 of DU into 30/20 with a planned break each time ... otherwise tried to put the pedal to the floor. Fun/short workout. 

C.

3 Mile Easy Run

-31:30 ... on the slower side, but wasn't pushing this at all and just went super easy. 

PM Workout (1600)

Had a decent afternoon workout ... got a nice shoulder/arm pump out of this. Kept the weights light and the rest intervals short. 

A.
Shoulder Press
4 sets of 10 reps @ – RPE 6/10
*Rest 2:00-2:30 b/t sets 

-115# across 

B.
Seated Double DB Shoulder Press
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets 

-2x35# DB across

C.
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band 

-Complete

D.
Ring Y Raise
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets 

-Complete

E.
Deficit Push-ups (hands and feet on 45 + 25)
Chin-ups
5 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets 

-Complete, bodyweight 

F.
Dips
Hammer Curls
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets 

-Dips BW and 2x35# for the curls 

H.
Inverted Skull Crushers
Barbell Curls
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets 

-BW and 75# for the curls 

I.
3 Sets:
Max Reps Bench Dips
*Rest 1:00-1:30 b/t sets

-13,12,12 ... totally gassed at this point ... didn't have much go.

7/6/23

Got in the class workout this morning ... looks simple on paper, but damn did it kick my ass ... very straightforward crossfit workout, got a lot of intensity out of it, but frankly didn't feel super fit. Happy to get this in and get some tough crossfit in during the marathon training.

A.
5 Sets of:

Tempo Bench Press (3 second eccentric) x 3 reps @ 70% (205#)

High Box Jumps x 3 reps @ 36" 

Rest as needed 

-Complete 

B.

Every 10 for 20 (2 sets) of:

3 Rds: 

10 Bar Facing Burpees

10 Snatches (95/65#)

10 Toes-to-Bar

-6:08

-7:30 ... rough workout... had to break up the snatches more than I thought I would ... only broke up the 5th set of T2B (5/5) ... tough crossfit, didn't feel great on that second set. Solid conditioning piece. 

7/05/23

 Complete Rest 

7/04/23

A.
6 Mile Run

-59:40 ... out and back on some rolling hills in Maine ... it was overcast, muggy and about 70 degrees ... rough conditions, sweated a ton, but glad I got this in. 

7/03/23

AM Workout (0830)

Still traveling in Maine, dropped into a local crossfit gym for the class workout. We changed the 400m run to a 500m row given we are training for a marathon and didn't want to do extra running. 

A.
'Loredo' (sub-rowing)

6 RFT:

24 Air Squats

24 Push-ups

24 Walking Lunges

500m Row

-23:01 ... fun aerobic workout ... unbroken for three rounds and then the push-ups went 20/4 and two sets of 15/5/4 ... kept a consistent pace otherwise than these short breaks on the push-ups. Tried to keep the row around a 1:50 / 500m pace. 

PM Workout (1730)

3 Mile Easy Run 

-Complete ... 30:06 ... took this very easy ... this wasn't a scheduled run for this week, but a missed run from last week ... wanted to sneak it in, glad I did. 

7/02/23

 I am still up in Maine for the 4th of July weekend ... dropped into a local gym and got a nice bodybuilding workout out of this ... fun stuff, got a nice pump. 

Warm-up

3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

-Complete 

A.

Bench Press

4 sets of 10 reps @ – RPE 6/10
*Rest 2:00-2:30 b/t sets

-Complete, 185# 

B.

Incline Bench Press

4 sets of 10 reps @ – RPE 6/10
*Rest 2:00-2:30 b/t sets

-Complete, 135# 

C.

1:1:2 Incline DB Bench Press

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 2x35# DB

D.

Single Arm DB Bench Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 50# DB

E.

Banded Flyes, High to Low

Lat Pull-Downs 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete ... don't remember the weights 

F.

Preacher Curls 

Double DB Skull Crushers 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete ... don't remember the weights 

G.

Cable Curls

Cable Push-Downs 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete ... don't remember the weights