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Thursday, May 4, 2017

New 100's PR!

I train 6 Day on now & rest Thursday, which I always look forward to more then any other day, until it is Thursday.  Bu the time the day is here I feel good and want to train. Normally I go on an easy run but today it is really nasty out and I decided to do a comfortable 200 Burpees while listening to a Podcast:

200 Burpees
Time: 13:17

Yesterday was the day with the PR.  I normally don't get super high volume on Wednesdays because of my schedule and I like to get my rest started early.  Here is what Wednesday looked like:

Hinshaw Run I stole
-1 Min Rest between each-
(Run out 12 min -rest- run back 6 -rest- run out again 6 -rest- run back 3 -rest- x 4 (Total time 42 Min including rest)

Total Distance: 4.65 Miles

1 Rep Power Clean & Jerk
325 (Failed 335)

Regional 100's WOD
100 WB 20#
100 C2B Pull Ups
100 Pistols
100 DB Snatch 70's

Time: 21:43

The snatches sucked I just didn't want to do them.

5 Rds:
7 Strict MU's
20 Strict HSPU

Time: 14:48 (Did this in 19:27 2/16/17)

That was it.  I ended up hanging out with the girls relaxing for the night and had a glass of wine.  I haven't had a drink in awhile and won't again until after regionals.


Wednesday, April 19, 2017

New Trail

I was recently told that where was a nice trail in the middle of town about 3/4 a mile from the gym.  I finally decided to run their and ran around a short while and will be heading out there more for sure!

Todays Training

2.75 Miles

4 Rds x 4 Min Each:
500 M Row
20 Burpees over the Rower
-rest when completed-
Completed all the Res with at least 1:15 left

2 Rep Front Squat (Just worked heavy, not a Max)

5 Rds 
Not for time each inside 4 Min:
25 GHD's
Max Strict Pull Ups
Max Strict Press 75#

3 Rds:
40 M Light Prowler Push 90#
100 Ft Rope Pull (45 / 70 / 95#
-1:2 Work:Rest-

When I got home in the basement I did:

5 Rds:
40 Jumping Lunges
20 Strict Handstand Push Ups
Time: 9:48

This was not as much as I wanted to do, I had a busy day of coaching and a couple 1 on 1/s so I didn't have the time needed to get everything in but thats how it goes some days.  I have had a great week of training and I plan to rest tomorrow and then hit it hard and have an awesome week coming up.


Thursday, April 13, 2017

Double WOD

Yesterday was a shorter day of training.  I like to be done as earlier as possible on Wednesdays so I can be at home; since Monday & Tuesdays I rarely am.  The benefit of that is Thursdays is a rest Day and I try to do next to nothing all day.  I look forward to starting that as soon as possible.

Here was what my Wednesday looked like:

RUN: (took this from Hinshaw site)
12 Min Out
6 Min Back
6 Min Out (try to get to same spot)
3 Min Back
3 Min Back
3 Min Back
3 Min Back (trying to make it to the starting point

-1 Min rest between each run-

EMOM as High as possible
5 Rep Strict Press (started at 75#
Failed at 165#
5 Rep Push Press at failed Press weight
Got to 225

My Double WOD:
1-25 MIN:
16 DB Power Snatch 100#
40 GHD Sit Ups
Time: 11:02

2 Rds:
30 Burpee Chest to Bar
30 Pull Ups
30 Box Jump Overs 30 inch
30 DB PSnatch 70#
30 Cal Row
Time: 23:40 (48:40 on clock)

8 Min AMRAP:
Max Strict MU's

5 Min Max Push Ups
not sure on number, just went

Then hang out and relax time!

Sunday, April 9, 2017

4/8/17 Training (The Old School Way)

I have tons of Old Books that have so much of my past trainings.  I stopped writing down all of my training a few years ago and went online.  I quickly realized it didn't work to well for me and eventually stopped logging my training.  

I recently pull out an old book in December last year and started writing in it.  Since then I have not missed a thing and jot everything down and it is so much better got me.  I am sure I will quickly begin accumulating more books.  Here is my training from 4/8/17, it may not make sense to some people....

Thursday, April 6, 2017

Years Later

I used to post all the time when I would sit at work and day dream....about working out.  So I would write about what I did (on here) and come up with new things to do.  Years later I own a gym, have a family, and still do the above.  The difference is I sit still much less so never get on the computer.

We will see if I can get back into it.  I have been training much different this year & thought maybe I could give a glimpse back into my training.  I also have programming now ZeusMethod that is strength biased and got me to where I am, but in training for the Games it is a different animal, being the strongest CrossFitter only covers a small area of what is needed.

Today was a rest day so all I did was:

10 Min EMOM:
200 M shuttle Sprints (100 out & back in front of the house