Fri, 10-27 thru Mon, 10-30

Fri
Off day, pooped from trip to SA

Sat
Strength
Squat
3x5
265
1x10
230

felt pretty solid throughout though back still sore

"Metcon"
mowed yard
hung up X-mas lights
washed Tahoe
about 4-5 hours of work

Sun
Strength
D/L
5x1
295-305-315-315-315
1x10
275

Last two reps of 315 were a big struggle but handled them without losing lumbar curve too badly

Metcon
4 rounds
4 HSPU
8 DB Swing, 65#
12 lateral burpees

Made this up and did not keep time, everything fine but lateral burpees ate my lunch

Mon
Strength
Squat clean
6x1
185-195-205-215-220-225
weighted pullup
6x1
60-65-70-75-80-80(m)

225 is most since starting CF, maybe 5 more pounds in tank. 80# on pullup was a real struggle. Forgot to do set of front squats, no time for metcon.

Thur, 11-26-09

Thanksgiving, still at Jeff's in San Antonio - great day, beautiful weather. Played outside all day with Halle, Peyton, and boys. Actually got a little sunburned. Amy and I enjoyed lots of tennis and basketball with the kids at the neighborhood rec center. Prior to lunch I ran for 50 minutes around Jeff's neighborhood - it was great. Lots of hills so did some sprints up the hills in the area. Stopped randomly for HS pushups, pushups, pistols, etc. Just basically ran around and moved - no plan or prescription - really hit the spot.

Lots to be thankful for today - Amy, boys, our families, our health, feel very lucky and blessed.

Wed, 11-25-09

In San Antonio, played lots of tennis and basketball with niece and nephew and the boys, lots of fun. Managed to eat well throughout the day, but put the hurt on some Alamo Cafe for dinner. Boys have had a blast playing at Jeff's new house, very nice place overlooking Hill Country just north of San Antonio.

Tue, 11-24-09

0530, Pearland Y

Strength
5x3 weighted pullup
55#
3-3-3-2-2 press
170#
1x7, 1x5 press
70# dbs

a little off plan but did not want to squat or clean b/c back sore for some reason, pullups were tough but managed to get them all from complete dead hang, 170# still feels heavy but at least got three reps on a few sets, will keep plugging away - this is definitely a sticking point, b/c I am an idiot picked up one 75# and one 70# DB on first set of DB press

Metcon
tabata squats
last set was 15

not much time so just knocked this one out real quick, this was pitiful, have lost lots of conditioning and muscular endurance since Oct but hopefully added strength work will pay off when I switch to more metcon focus in preparation for competition

San Antonio tomorrow and Thur then hopefully will be able to get some work done this wknd. Amy's knee no better.

Wknd recap

busy wknd but enjoyed family time

lots of long slow distance as this was all we had time / resources for, Amy's knee acting up before and after run on Sunday

Fri, 11/20
Jogged with Amy 39 minutes, ran Clyde Abshier loop from my parent's house

Sat, 11/21
Jogged 40 minutes in neighborhood before leaving for wedding, misty and cold

Sun, 11/22
d/l 3x3
295-305-310

305 was last 1RM so definitely improving

Jogged 40 minutes around Deer Park prior to dinner with Riley's

Thur, 11-19-09

0530, Pearland Y

Strength
squat clean
3-3-3
200-205-210
front squat
1x12
180

Felt fairly strong but broke last two sets into set of 2 then single after brief rest. Weights getting heavier so technique (or lack thereof) will increasingly become a limitation

press
2-2-2-2-2
170
1x12
65# dbs

these were supposed to be sets of three but there was just no way, I kept weight at 170 rather than dropping to 165, very heavy.

spread out 50 toes to bar, stretching, foam rolling while resting

woke up late so no time for metcon, make up for it this wknd hopefully

Amy finally able to run again after fighting cold/allergies for at least a week, she has a 9 miler on saturday

looking fwd to 3 day wknd, thanksgiving feast tomorrow at boy's school

Wed, 11-18-09

Rest day

legs sore from squats which is surprising, may also be from SDHP

home late last night, can't wait to get home tonight to see the fam!!

Tue, 11-17-09

0530, Pearland Y

Strength
Squat
3x5
255
1x15
225

Weighted pullup, 55#
3-3-3-2/1-2/1

Squats were ok, struggled through first ten on 225# then regrouped and finished last 5 ok, on last two sets of pullups had to break into set of 2 and 1. Did some stretching and L-sits while resting.

Metcon
7 x 45# weighted dip
21 x 95# sdhp
7 x 45# weighted dip
21 x 95# sdhp
7 x 45# weighted dip
21 x 95# sdhp
7 x 45# weighted dip

SDHP was tough as usual, killed my grip, all sets of dips unbroken with full ROM but felt heavy.

First real little cold snap has blown through.

Bowling tonight so will not get to see boys or Amy, bummed. Looking fwd to long overdue family picture tomorrow, hopefully my gorgeous wife and beatiful boys will not make me look like too much of a troll.

Mon, 11-16-09

0700, neighborhood

jogged around neighborhood for 30 minutes
then did 3 1 minute front planks with stretching mixed in

great to sleep in and wake up next to the wifey on a Monday, got to take boys to school, they looked very cute in their tumblebus t-shirts, their teacher had a teepee set up in their classroom and their faces really lit up when they saw it.

mild front starting to blow in

Sun, 11-15-09

Just before lunch, garage

Strength
D/L
3x3
290-300-305
1x15
255

Metcon
Max rounds in 12 minutes
12 x 65# power snatch
12 x pushup, feet elevated

d/l felt heavy but managed to do all unbroken. snatches were tough, rough on forearms, broken into two sets of six on after 3-4 rounds. pushups were fine. did not keep rounds

Amy at shower for Teri Zuteck so took boys to Battleship Texas. Very fun for all, loved crawling all over guns and up and down ladders. Nice cool day for it and rain held off. Mosquitos awful however.

Sat, 11-14-09

Ended up being a rest day. Amy gone all day at garage sale for Amy Griggs. Had a big day with boys. Took them to Casa Ole for lunch and then to Santa's Workshop at Outdoor World. Then to Rice vs Tulane. Stayed the whole game and they had a blast going up and down ramps and bleachers. We were also briefly on the "jumbo-tron." Met Kevin Walter, Texans WR. Had a great time. Rice won 28-20, their first W of the year. Very entertaining game.

Fri, 11-13-09

Afternoon, garage

Strength
Press
5X3
165
1x11
65# dbs

all sets unbroken, plenty of rest between sets while playing with boys in front yard. also played golf this AM with Doug Dolan at Sharpstown
- one birdie, 3 pars, 2 bogeys, at least three doubles, then fell off a cliff from there, beautiful weather, course in great shape

boys very tired, home late last night after going to see Megan in Music Man with Grammie

Thur, 11-12-09

AM, Pearland YMCA

Strength
3x3 Squat clean
195-200-205
1x12 FS
175

Metcon
21-18-15-12-9-6-3
95# clean
back ext
sit up

good day on cleans and FS, the metcon wod was not that tough but did smoke the forearms, back a little sore, need to ice and roll in preparation for golf tomorrow

excited about spending wknd outdoors with Amy and boys

Wed, 11-11-09

Slept in today, just pooped, back at it tomorrow.

Boys were precious at Open House, really fun to see them interact with their little buddies.

Tue, 11-10-09

Rest day

EXHAUSTED last night, have to start sleeping better and getting more rest, feeling run down but actually slept fairly well last night.

Read with boys last night and they nailed their sight words, still mixing up b, d, p but in general reading very well. Looking fwd to their Open House tonight.

Mon, 11-9-09

0530 at Pearland Y

Strength
DB bench press
8-9-9-8-8
85# DBs

Weighted pullup
3-3-3-3-2
50#

stretching and core work while resting

Metcon
21 back ext
run 400M
18 BE
run 400
15 BE
run 400
12 BE
run 400
9 BE
run 400
6 BE
run 400
3 BE

ran at 6 min mile pace for first four 400s, 5:30 for 5th, 5:00 for 6th, thought was use the wkout more for imroving 5K time rather than absolute speed, feel nervous going much faster than that on treadmill

hard to roll out of bed, glad it is over, rest tomorrow

Sun, 11-8-09

D/L
3-3-3
280-290-300
1x15
245

Back squat
5-5-5
250-250-250
1x14
225

HSPU on parallelettes
6x2

good day on all lifts, very heavy d/l day so pleased about progress. Still trying to focus on good depth and keeping knees over feet in squats. mixed in the HSPUs during rest between sets.

Amy's WOD
5 rounds
10 pushup
10 db swing, 25#
run 400

Last t-ball game tonight for the boys, they did great and really enjoyed the experience. Could not be prouder, they are growing up WAY too fast........

Sat, 11-07-09

Rest day

Spent all day at Dewberry Farm west of Katy. A blast for us all. Boys loved everything especially zip line, which they wouldn't do last year. Nice weather.

Stayed up to watch all of UH vs Tulsa, great game.

Fri, 11-6-09

squat clean
5-5-4-1
180-187.5-195-200
front squat
1x11
170

did these in back yard while boys playing on trampoline, could have been worse. Played with boys about an hour then

max rounds in 12 minutes
7 lateral burpees
10 ring pushups
15 double unders

made this one up, didn't keep rounds, just wanted heart rate up

Amy and I took boys to first half of friendswood vs la marque game, packed - we had to sit on La Marque side, boys ate popcorn, powerade, m&ms and pizza - they were in heaven

Thur, 11-5-09

Press
5x3
160-160-160-160-165
only completed two on last set
1x8, 1x5
65# DBs

during rest did 5x20 sec l-sit, planks, stretched, and hit the foam roller

ran 800
2:58
tabata situp
ran 800
2:57

definitely need to refocus on upper body horizontal and vertical pushing, have lost some ground with so much emphasis on deads and pullups over last year. 800s were ok, broke through a little mental barrier, have the speed to go a little faster but will need to develop the wind

Wed, 11-4-09

5 rounds for time
3 x 95# snatch
15 x 95# ovhd squat
run 400

18:39

Did Nancy in 18:07 in July

tough one, still tired, got home late from bowling last night, felt great on all snatches, had trouble with ohs which surprised me but all unbroken, dogged it a bit on the run, interrupted by phone call from work, continue to have pain in front part of leg right below knee, sensitive to touch

perfect weather, took day off from work and took boys to school and then washed amy's car, mowed, trimmed bushes, other odds and sods.

worked with boys on reading and correctly writing digital time

Tue, 11-3-09

Scheduled rest day

Did not sleep well, imagine that, feel exhausted, not a good day for it as I have not a minute to spare at work. Will go bowl with John and Heidi tonight if I can get away on time.

Last night read the boys a Speed Racer story, no pictures, probably took us 10-15 minutes to read. It was so cool to see them get into the details of the story and I could just see their imaginations working as I read to them. They crashed early, B was out of bed at 0605 when I left, ready for a waffle and Johnie Test.....

Mon, 11-2-09

Strength
5-4-4 weighted pullup
40-45-45
stretched and foam roll during rest

then did a variety of gymnastics / metcon
tabata pushups - felt weak
ran 800 on treadmill at 5:55 mile pace
50 back extension
50 incline situp
tabata pullup - held one negative pullup as long as I could in each interval
25 back extension
30 incline sit up

tough to roll out of bed on cold Monday morning.....

Sunday, 11-1-09

Took over an hour to get this done, starting and stopping playing with boys and Avery and visting with neighbors. Gorgeous weather.

3x5 deadlift
265-275-285
1x15 deadlift
240

3x5 back squat
245
backed way off on weight, trying to focus on keeping knees tracking over feet, not caving in
1x12
225

5x2
HS pushups on paralletes
Did 3 on last set

Amy's WOD
Run 800

21 thrusters, 12# DBs
21 burpees
run 400
15 then 9 with a 400 after each

800 to cool down

Boys did very well in their t-ball game. A played third most of game and made some good stops and forced a couple of kids out at 3rd. B ran the bases hard thanks to his "turbo boost." He is so petrified about making a mistake (wonder where he gets that from) - he hit the ball clean across the yard this morning but is still hesitant to let it go during the games.

Anyway, they were all smiles once they realized Gatorade was part of the post game snack. Other favorite game today was playing with their new remote control helicopter, quite a neat little toy.

Just knew they would sleep late afterHalloween festvities but came in our room at 0615 requesting breakfast and television, what are you going to do.