0545, Pearland Y
Strength
Back squat
3x5
270
Front squat
10-2
195
Bench
1-10-1-20 (12/8)-1-30(20/10)
255-185-265-185-275-155
Back squats went well. Should have finished front squat unbroken but did not allow for enough rest. Bench was OK but unsure what weight to use as have not benched much in some time and had never done this rep scheme. Way to easy on first two sets, then had to break up sets of 20 and 30. 275# was pretty easy to handle
Stretched and rolled after. Mixed in some planks and L-sits while resting during strength work.
Cold, rainy and nasty.
Wednesday, December 30, 2009
Tuesday, December 29, 2009
Tue, 12-29-09
0530, Pearland Y
Metcon
21 HSPU
run 400M
21 strict pullups
15 HSPU
run 400M
15 strict pullups
9 HSPU
run 400m
9 strict pullups
~22 minutes. HSPUs were tougher than expected, had to really chop them up. Felt awful on pullups, varied grip but really had to chop them as well. Ran 400s in around 75 seconds.
Metcon
21 HSPU
run 400M
21 strict pullups
15 HSPU
run 400M
15 strict pullups
9 HSPU
run 400m
9 strict pullups
~22 minutes. HSPUs were tougher than expected, had to really chop them up. Felt awful on pullups, varied grip but really had to chop them as well. Ran 400s in around 75 seconds.
Mon, 12-28-09
Jogged 2.5 miles in neighborhood after work, slow. Tired, first day back at work after 4 off.
Boys spent day with Halle, Peyton, Amy and Grammy. Putt-putt, lunch, trampoline, then charades at home. Seemed to have a good time.
Boys spent day with Halle, Peyton, Amy and Grammy. Putt-putt, lunch, trampoline, then charades at home. Seemed to have a good time.
Sunday, December 27, 2009
Sun, 12-27-09
Strength
Press
3x5
160
1x12
135
all unbroken
D/L
3x5
275-285-295
1x15
225
felt pretty good, bumpers make a huge difference
Boys with Mimi and Pops as we cleaned out file cabinets and Amy's closet. A walks in and see our closet and says "Mom your closet rocks!!"
Press
3x5
160
1x12
135
all unbroken
D/L
3x5
275-285-295
1x15
225
felt pretty good, bumpers make a huge difference
Boys with Mimi and Pops as we cleaned out file cabinets and Amy's closet. A walks in and see our closet and says "Mom your closet rocks!!"
Sat, 12-26-09
5 rounds for time
15 x BW back squat
run 400m
~23min
200#, all sets of squats unbroken, very tough
15 x BW back squat
run 400m
~23min
200#, all sets of squats unbroken, very tough
Christmas Eve and Day
Rest, sugar induced coma.
The boys were just precious, so cute and excited throughout the whole experience. Really enjoyed the time with them this year. Bittersweet, hoping and praying we have one more year where they truly believe.
The boys were just precious, so cute and excited throughout the whole experience. Really enjoyed the time with them this year. Bittersweet, hoping and praying we have one more year where they truly believe.
Wednesday, December 23, 2009
Wed, 12-23-09
0600, Pearland Y
Ran 4 miles on treadmill
30:50, 7:43 pace. Felt fine. Overslept so not enough time to lift. Stretched and foam rolled after.
Amy wrapped boys gifts last night, they are counting the days!!
Ran 4 miles on treadmill
30:50, 7:43 pace. Felt fine. Overslept so not enough time to lift. Stretched and foam rolled after.
Amy wrapped boys gifts last night, they are counting the days!!
Tuesday, December 22, 2009
Tue, 12-22-09
0545, Pearland Y
Hodge podge of different things today
15 minutes on treadmill
9 minute pace, just loosening up
Stretched
2 rounds
Row 500M
10 Turkish get up, 45#
Took about 12 minutes. Rowed 1:39, then 1:38 which was taxing. First time to do the TGUs - they were a muthr scratcher. Alternated between left and right arm.
Foam rolled
2 Rounds
15 box jump burpees
15 back extension
15 toes to bar
Took about 8 minutes. Burpees were fine as were extensions but slowed way down on toes to bar, grip felt weak.
Hodge podge of different things today
15 minutes on treadmill
9 minute pace, just loosening up
Stretched
2 rounds
Row 500M
10 Turkish get up, 45#
Took about 12 minutes. Rowed 1:39, then 1:38 which was taxing. First time to do the TGUs - they were a muthr scratcher. Alternated between left and right arm.
Foam rolled
2 Rounds
15 box jump burpees
15 back extension
15 toes to bar
Took about 8 minutes. Burpees were fine as were extensions but slowed way down on toes to bar, grip felt weak.
Monday, December 21, 2009
Mon, 12-21-09
0530, Pearland Y
Strength
Squat clean
3x5
170-180-190
front squat
1x12
190#
Weighted pullup
3x3
50#
Cleans better than expected after taking a few weeks off from heavy stuff. Pullups were very tough as I was hoping for 3x5.
Metcon
15 push jerk, 95#
15 L-pullup
15 push jerk, 95#
15 L-pullup
15 push jerk, 95#
PJ easy enough, tried to focus on technique. Pullups very tough, all sets broken into 3-5 reps.
Strength
Squat clean
3x5
170-180-190
front squat
1x12
190#
Weighted pullup
3x3
50#
Cleans better than expected after taking a few weeks off from heavy stuff. Pullups were very tough as I was hoping for 3x5.
Metcon
15 push jerk, 95#
15 L-pullup
15 push jerk, 95#
15 L-pullup
15 push jerk, 95#
PJ easy enough, tried to focus on technique. Pullups very tough, all sets broken into 3-5 reps.
Sun, 12-20-09
Jogged 45 minutes
Picked Amy up at Race Track after her 12 miler then jogged home from Beamer to the house. Gorgeous weather and traffic was not too bad. Cannot find IPOD which is driving me crazy, made the run a bit slow but still enjoyed it.
McGinty Christmas was fun, boys really enjoyed their new remote control cars and got two huge lego sets - think I am more excited than they are. A is really fighting allergies, he looked like he had a black eye by the end of the evening. B combed his own hair prior to leaving the house, is he going to be our loverboy!?!? Enjoyed the boiled shrimp and Chili. Amy looked so pretty - jeans with purple t over black long sleeve shirt. I am a lucky dude.
Picked Amy up at Race Track after her 12 miler then jogged home from Beamer to the house. Gorgeous weather and traffic was not too bad. Cannot find IPOD which is driving me crazy, made the run a bit slow but still enjoyed it.
McGinty Christmas was fun, boys really enjoyed their new remote control cars and got two huge lego sets - think I am more excited than they are. A is really fighting allergies, he looked like he had a black eye by the end of the evening. B combed his own hair prior to leaving the house, is he going to be our loverboy!?!? Enjoyed the boiled shrimp and Chili. Amy looked so pretty - jeans with purple t over black long sleeve shirt. I am a lucky dude.
Sat, 12-19-09
Rest Day
In Woodville for Christmas. Boys were great and got to stay over with Mimi and Pops. They got to ride 4 wheelers and play football. Alex still complaining of stomach pains from time to time.
In Woodville for Christmas. Boys were great and got to stay over with Mimi and Pops. They got to ride 4 wheelers and play football. Alex still complaining of stomach pains from time to time.
Fri, 12-18-09
Garage, mid-day
Strength
DL
3x5
265-275-285
Press
3x5
155
1x12
65# dbs
First time to use bumpers for d/l, worked great, no more craters in front yard. Press went better than expected, but set of 12 was a real struggle.
Metcon
3 rounds
15 x 135# clean
30 pushups
I think the cleans were meant to be squat cleans but did not have time for that so did power cleans after first set. Only got first set of pushups unbroken then had to really chop them up.
Beautiful sunny day, finally got outside to play with the boys. They are so excited about Christmast parties this wknd.
Strength
DL
3x5
265-275-285
Press
3x5
155
1x12
65# dbs
First time to use bumpers for d/l, worked great, no more craters in front yard. Press went better than expected, but set of 12 was a real struggle.
Metcon
3 rounds
15 x 135# clean
30 pushups
I think the cleans were meant to be squat cleans but did not have time for that so did power cleans after first set. Only got first set of pushups unbroken then had to really chop them up.
Beautiful sunny day, finally got outside to play with the boys. They are so excited about Christmast parties this wknd.
Thursday, December 17, 2009
Wed, 12-16-09
1730, Pearland Y
Taught Boot Camp, did a version of the Filthy Fifty - we did the Dirty 30
Box Jumps
High Pull
DB Swing, 40
Situp
Lunges
Push press
Superman
Wall Ball
Burpee
Jump Rope
We all finished in around 20 minutes. Fairly tough. I had to stop repeatedly to correct form errors or answer questions which gave me extra rest, but it was definitely hard to talk throughout.
Taught Boot Camp, did a version of the Filthy Fifty - we did the Dirty 30
Box Jumps
High Pull
DB Swing, 40
Situp
Lunges
Push press
Superman
Wall Ball
Burpee
Jump Rope
We all finished in around 20 minutes. Fairly tough. I had to stop repeatedly to correct form errors or answer questions which gave me extra rest, but it was definitely hard to talk throughout.
Tuesday, December 15, 2009
Tue, 12-15-09
0530, Pearland Y
Strength
Squat
3x5
265#
Ovhd squat
1x12
135#
Weighted pullup, neutral grip
3x5
45#
Stretched and rolled while resting.
Squats went very well, pullups reasonably well - struggled with rep 5 on 2nd and 3rd sets but got it done. Shaky on the ovhd quat, have not done in a while. Will probably take me all year to get to goal of 15 x bodyweight - if I can even get there.
Metcon
25 squat
25 pullup
25 pushup
25 situp
50 squat
50 pullup
50 pushup
50 squat
Set of 25s went very well, felt great on squats and got all the pullups unbroken. 50 squats was easier than anticipated, only two brief rests. Then the wheels came off. Totally ran out of gas. Was not close to puking but the thought entered my mind. Took me an hour and a half to feel "normal" again. See what happens tomorrow.
Boys are blowing me away with their reading. I just love that they can use context clues to decipher words they don't know. They are doing really well. Have got to discipline myself to introduce more Spanish into their homework.
Cold front coming in today, highs in low 50s.
Strength
Squat
3x5
265#
Ovhd squat
1x12
135#
Weighted pullup, neutral grip
3x5
45#
Stretched and rolled while resting.
Squats went very well, pullups reasonably well - struggled with rep 5 on 2nd and 3rd sets but got it done. Shaky on the ovhd quat, have not done in a while. Will probably take me all year to get to goal of 15 x bodyweight - if I can even get there.
Metcon
25 squat
25 pullup
25 pushup
25 situp
50 squat
50 pullup
50 pushup
50 squat
Set of 25s went very well, felt great on squats and got all the pullups unbroken. 50 squats was easier than anticipated, only two brief rests. Then the wheels came off. Totally ran out of gas. Was not close to puking but the thought entered my mind. Took me an hour and a half to feel "normal" again. See what happens tomorrow.
Boys are blowing me away with their reading. I just love that they can use context clues to decipher words they don't know. They are doing really well. Have got to discipline myself to introduce more Spanish into their homework.
Cold front coming in today, highs in low 50s.
Monday, December 14, 2009
Mon, 12-14-09
Unscheduled rest day. "Slept in" until 6:15, horrible headache. Hopefully back at it tomorrow. Very foggy and damp.
Sunday, December 13, 2009
Sun, 12-13-09
Jingle Bell Kids run with Amy and boys.
They did great, run was between 3/4 and one mile. They both ran the whole way, and I ended up running with A and Amy ran with B. A took off like he was shot out of a cannon. He was pooped at the end but never stopped. B kept a steady pace the entire time. They seemed to enjoy the entire experience and were very happy to get their medal at the end. Weather was perfect.
They did great, run was between 3/4 and one mile. They both ran the whole way, and I ended up running with A and Amy ran with B. A took off like he was shot out of a cannon. He was pooped at the end but never stopped. B kept a steady pace the entire time. They seemed to enjoy the entire experience and were very happy to get their medal at the end. Weather was perfect.
Saturday, December 12, 2009
Sat, 12-12-09
Rest
Dad and I repaired rotted boards on front and side of house, also finally put up Christmas calendar.
Foggy and wet all day.
Amy ran 10.5 miles this AM. She had wrapped a few presents and put them under tree. Boys saw them when they woke up and ran into our bedroom, excited and confused. I told them they were just gifts Mommy had wrapped. So cute!! They just can't get enough of Christmas this year, loving the Elf on the Shelf. The last two days he has made a train set and been hiding in candy bowl. First thing they do in the morning is go hunting for him.
Dad and I repaired rotted boards on front and side of house, also finally put up Christmas calendar.
Foggy and wet all day.
Amy ran 10.5 miles this AM. She had wrapped a few presents and put them under tree. Boys saw them when they woke up and ran into our bedroom, excited and confused. I told them they were just gifts Mommy had wrapped. So cute!! They just can't get enough of Christmas this year, loving the Elf on the Shelf. The last two days he has made a train set and been hiding in candy bowl. First thing they do in the morning is go hunting for him.
Fri, 12-11-09
0600, Clear Lake CF
Warm
30DU
perfect stretch (similar to samson stretch)
high knees
butt kicks
worked through portions of Burgener warm-up, including snatch balance, need to look this up on line to refresh my memory
Strength
5x5 snatch
was supposed to be 5x5 snatch but ended up 3x5, worked a lot on technique, kept weight low, last set was 115#. First time to snatch in over a year. Focus on moving bar in straight line, exploding once hands in pocket.
Metcon
AMRAP
5 snatch, 95#
10 pushup
15 KBS, 44#
wiped out my lower back, very sore
Warm
30DU
perfect stretch (similar to samson stretch)
high knees
butt kicks
worked through portions of Burgener warm-up, including snatch balance, need to look this up on line to refresh my memory
Strength
5x5 snatch
was supposed to be 5x5 snatch but ended up 3x5, worked a lot on technique, kept weight low, last set was 115#. First time to snatch in over a year. Focus on moving bar in straight line, exploding once hands in pocket.
Metcon
AMRAP
5 snatch, 95#
10 pushup
15 KBS, 44#
wiped out my lower back, very sore
Thursday, December 10, 2009
Thur, 12-10-09
0600, Pearland Y
Ran 2 miles on treadmill at 8 minute pace
Stretch / foam roller
Ran 2 miles on treadmill at 8 minute pace
Cold morning, ~38F, actually wore sweater to work.
Boys counting the days until Xmas.
Ran 2 miles on treadmill at 8 minute pace
Stretch / foam roller
Ran 2 miles on treadmill at 8 minute pace
Cold morning, ~38F, actually wore sweater to work.
Boys counting the days until Xmas.
Wednesday, December 9, 2009
Wed, 12-9-09
530PM, Pearland Y
Taught Bootcamp, 5 in attendance
3:30 jump rope plus stretching to warm up
throughout class did 3 sets of ~100yard walking lunge
3 rounds
10 box jump
10 squat thrust
rest 45 seconds
jumped over box, maybe 24-30", subbed squat thrust for burpee
Did planks and get up sit ups at end
Lunch with Mark Therrien, good to see him
Turning cold again.
Taught Bootcamp, 5 in attendance
3:30 jump rope plus stretching to warm up
throughout class did 3 sets of ~100yard walking lunge
3 rounds
10 box jump
10 squat thrust
rest 45 seconds
jumped over box, maybe 24-30", subbed squat thrust for burpee
Did planks and get up sit ups at end
Lunch with Mark Therrien, good to see him
Turning cold again.
Tuesday, December 8, 2009
Tue, 12-8-09
0530, Pearland Y
Elizabeth
21-15-9
135# squat clean
ring dip
10:18 which was a PR by :20. Felt pretty decent to start out, but quickly discovered legs to be dead as a result of 1/2 Murph yesterday so really had to push. Wiped me out pretty good for several minutes after, nice sweat angel on the floor.
Strength
DB bench
4x5
80# DBs
3 second concentric, stretched and rolled while resting.
JJ bowled first 300 yesterday, good for him.
Elizabeth
21-15-9
135# squat clean
ring dip
10:18 which was a PR by :20. Felt pretty decent to start out, but quickly discovered legs to be dead as a result of 1/2 Murph yesterday so really had to push. Wiped me out pretty good for several minutes after, nice sweat angel on the floor.
Strength
DB bench
4x5
80# DBs
3 second concentric, stretched and rolled while resting.
JJ bowled first 300 yesterday, good for him.
Monday, December 7, 2009
Mon, 12-7-09
Took Sat and Sun off - Polar Express in Palestine on Sat, rainy, cold, and pooped out on Sun
Taking a week to unload from the heavy stuff so will just hit 4-5 metcon wods this week.
1/2 Murph
Ran 1 mile
50 pullups
100 pushups
150 squats
Ran 800m
Took me about 26 minutes. Very sleepy but actually felt ok on the mile, easily ran it just under 7 minutes. The rest was absolute misery. Could not have felt weaker. Would have taken me easily an hour to complete a full Murph. The second run is tough tough tough.
Taking a week to unload from the heavy stuff so will just hit 4-5 metcon wods this week.
1/2 Murph
Ran 1 mile
50 pullups
100 pushups
150 squats
Ran 800m
Took me about 26 minutes. Very sleepy but actually felt ok on the mile, easily ran it just under 7 minutes. The rest was absolute misery. Could not have felt weaker. Would have taken me easily an hour to complete a full Murph. The second run is tough tough tough.
Friday, December 4, 2009
Fri, 12-4-09
SNOW DAY!!
Ran 4 miles in midst of pretty strong snow flurry this afternoon to pick up Malibu from mechanic. About 38 minutes. Had to stop several times for traffic, etc. Pretty neat. Cold and feet got a little wet but enjoyed it.
Amy got the boys home early from school and we had a blast playing in the snow. Snow ball fight, made a snowman which they named Santa, they looked adorable all bundled up. They flipped when they got home from school and saw the back yard covered in snow.
Ran 4 miles in midst of pretty strong snow flurry this afternoon to pick up Malibu from mechanic. About 38 minutes. Had to stop several times for traffic, etc. Pretty neat. Cold and feet got a little wet but enjoyed it.
Amy got the boys home early from school and we had a blast playing in the snow. Snow ball fight, made a snowman which they named Santa, they looked adorable all bundled up. They flipped when they got home from school and saw the back yard covered in snow.
Thur, 12-3-09
0530, Pearland YMCA
Strength
Squat
5x3
270#
1x10
235#
Front Squat
1x12
185#
Weighted pullup
4x3
55#
Not the strongest I have ever felt but got the work done. Stretched and rolled during rest intervals.
Metcon
Max rounds in 13 minutes (all the time I had)
9 ring pushup
9 DB swing, 70#
9 toes to bar
Finished 5.5 rounds. Felt pretty good on pushups. Unbroken on all sets of swings, not as heavy as I imagined but very taxing. Only first set of toes to bar unbroken, I stink at these as always.
Went with boys on field trip to Xmas tree farm in Spring. Long drive but very fun. Weather perfect and kids seemed to enjoy it.
Strength
Squat
5x3
270#
1x10
235#
Front Squat
1x12
185#
Weighted pullup
4x3
55#
Not the strongest I have ever felt but got the work done. Stretched and rolled during rest intervals.
Metcon
Max rounds in 13 minutes (all the time I had)
9 ring pushup
9 DB swing, 70#
9 toes to bar
Finished 5.5 rounds. Felt pretty good on pushups. Unbroken on all sets of swings, not as heavy as I imagined but very taxing. Only first set of toes to bar unbroken, I stink at these as always.
Went with boys on field trip to Xmas tree farm in Spring. Long drive but very fun. Weather perfect and kids seemed to enjoy it.
Wednesday, December 2, 2009
Wed, 12-2-09
Horrible nights sleep, couldn't make myself get out of bed, hopefully better rest tonight and back at it tomorrow.
Rainy cold night.
Rainy cold night.
Tuesday, December 1, 2009
Tue, 12-1-09
0530, Pearland Y
Ran 5 miles on treadmill at 9:00 minute pace
Recovery day. Worked up a good sweat. Stretched and foam rolled after. Only negative was that the Y was a meat locker this AM, took a while to get warm.
Boys are really into the Elf on the Shelf. Yesterday Amy put it in the tissue box in the bathroom and left a note on the mirror written in lipstick. It was the first thing they asked about when they got up. Last night I built it a little house with their blocks right in front of the TV. Excited to hear their reaction.
Ran 5 miles on treadmill at 9:00 minute pace
Recovery day. Worked up a good sweat. Stretched and foam rolled after. Only negative was that the Y was a meat locker this AM, took a while to get warm.
Boys are really into the Elf on the Shelf. Yesterday Amy put it in the tissue box in the bathroom and left a note on the mirror written in lipstick. It was the first thing they asked about when they got up. Last night I built it a little house with their blocks right in front of the TV. Excited to hear their reaction.
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