Wed, 12-29-10

0540, Pearland Y

strength
clean
5-3-1+
150-170-190(5)

bench
5-3-1+
190-215-240(6)

seated calf raise
3x10

planks

metcon
10-9-8-7-6-5-4-3-2-1
clean and jerk with 50# DB's
1-2-3-4-5-6-7-8-9-10
strict pullup

~18, grip killer.

Tue, 12-28-10

0550, Pearland Y

metcon
max rounds in 20 minutes
5 CTB pullups
5 ring dip
5 bar dip
15 x 95# OHS

Did 7 rounds plus pullups and dips in round 8.

Mon, 12-27-10

Rest

Sun, 12-26-10

1630, neighborhood

run to walmart, ~1.1 miles
buy bread and waffles
run home from walmart, ~1.1 miles

~7:40 first mile, ~8:00 second mile had to slow down so as not to squash bread

Sat, 12-25-10

Rest

Quite a day......

Thank you to Amy for all your hard hard work making Xmas special for Alex and Blake and all our family. I love you and admire you more than anything or anyone in the world. You are my rock, the one I can always count on to be there for me and to be there for our beautiful children. Spending another Xmas with you is the greatest gift I could ever receive. I love you with all my heart.

Thank you B for your wonderful hugs, for your JOYOUS appreciation of the Wii, for beat boxing, for scooter riding, for the all-A honor roll, and for the happiness in your voice when you ran into bed this morning. You make me so proud and happy!!

Thank you A for silently reading Junie B Jones on your couch, for the all-A honor roll, for ballet dancing at the YMCA, for that look in your eye when you know the answer, for having trouble saying goodbye to E, and for making me laugh out loud every single day. You and your brother make me the proudest dad in the history of dads!!

Thank you to all of our family and friends for all of your love and support. And to those that have passed on know that you are alive in my heart and that I think of you and miss you every day.

Sorry for the sap, just feeling very very blessed on this wonderful day.

Fri, 12-24-10

1400, garage

metcon
155# clean and jerk
30 reps for time

~12. Felt a lot weaker and much more difficult than I hoped. Oh well. Reality check.

Went to Mom and Dad's for Xmas eve. The car ride home was absolutely priceless. They were absolutely giddy with anticipation. It really really warmed my heart to witness their excitement. They had an absolute ball getting cookies ready for Santa, etc. and just couldn't get to bed fast enough. Really enjoyed the day.

Thur, 12-23-10

1200, garage

Strength
OHS
5-3-1+
140-xxx-175(9)

Press
5-3-1+
120-140-160(5)

almost had ten on the OHS but got a little woozy so racked it.

deadlift
10 rounds
2 reps, rest 60S
275 first round, 295 second round, 305 last 8 rounds, turned into a muthr bleeper by round 9 and 10.

Took boys to Green Tee to look at Xmas lights, warm, they had milkshakes in the car. They are counting the minutes.

Wed, 12-22-10

0610, Pearland Y

Metcon
run 1 mile
row 2K
run 1 mile

~25min. 7:00 first mile, just under 8:00 on the row (torture), just over 8 on the second mile.

stretched and rolled after.

Tue, 12-21-10

0540, Pearland Y

strength
clean
3-3-3+
140-160-180(6)

TTB
3x15

bench
3-3-3+
175-200-225(10)

standing calf raise
4x8

metcon
3 rounds
75 squats
25 ring pushups
5 l-pullups
20 kipping pulluups

~15-17 minutes, forgot to start watch. First round unbroken then had to start chopping things up pretty good.

The boys have had a blast last two days babysitting Sidna.

Mon, 12-20-10

Rest

Sun, 12-19-10

Rest

Busy wknd with 3 family xmas parties, boys had a blast, thrilled to have break from school.

Sat, 12-18-10

1400, garage

strength
snatch
3-3-3+
100-115-135(4)

dead
3-3-3+
210-240-270(10)

Fri, 12-17-10

1000, garage

strength
press
3-3-3+
115-135-150(4)

OHS
3-3-3+
135-150-165(7)

metcon
8 rounds
5 x 115# split jerk
10 x 55# DB swing
20 double under

~15 minutes, swings murder.

Thur, 12-16-10

Rest

Wed, 12-15-10

1730 Pearland

did ~75% of 12 days of xmas wod with BC

1 WB
2 med ball crunch
3 squat
4 mountain climber
5 sdhp
6 press
7 double under
8 situp
9 pushup
10 walking lunge
11 burpees
12 broad jump

Tue, 12-14-10

0545, Pearland Y

Strength
bench
5-5-5+
165-190-215(11)

clean
5-5-5+
135-150-170(6)

probably had one or two more reps on each exercise

metcon
25 walking lunge
50 box jump
20 double under
20 pullup
25 dips
20 TTB
30 x 70# DB swing
30 situp
20 hang clean, 35# DBs
25 back extension
30 WB

20 minutes or so of total misery. awful performance. double unders, pullups, cleans, back extension, wall ball unbroken, the rest a train wreck.

Mon, 12-13-10

Rest

Sun, 12-12-10

1430, Pearland Y

strength
hspu
5x5

did these while playing hoops with boys at Y. Weak as all get out but wrist felt fine, knock on wood.

1730, Pearland Y

metcon
3 rounds
run 400
15 pullup
50 squat
15 pullup

15-16 minutes. Pullups need lots of work.

Sat, 12-11-10

1100, garage

strength
snatch
5-5-5+
95-110-125(50

dead
5-5-5+
195-225-255(10)

busy day: basketball practice, played outside / walked Blue, sidney addison's 1st b-day in San Leon at Myskas, shopping, walked Blue again. Boys had a ball with her.

Fri, 12-10-10

0530, Pearland Y

Strength
OHS
5-5-5+
120-140-155(11)

seated calf raise
3x8

press
5-5-5+
110-125-140(6)

stretch

weighted chin up
3x5
40#

foam roll

had one or two more on the OHS but racked bar to be on safe side.

metcon
5 rounds
5 x 115# thruster
10 TTB
15 back extension

didn't time just got it done, light and fast, only came off bar one time on last set of ttb.

Thur, 12-9-10

Rest

Wed, 12-8-10

1730, Pearland Y

6 times shuttle run

6 rounds
30 sec hold at bottom of pushup
30 sec hold at bottom of squat
30 sec front plank
30 sec jump rope
30 sec rest

finisher
max rounds in 2:30 minutes
15 yard bear crawl
15 yard backward run
1 burpee

Tue, 12-7-10

0600, CLCF

warm
50 jump rope left
50 jump rope right
25 double unders

4 rounds of Cindy
5 pullups
10 pushups
15 squats

metcon
Tabata wallball - 10
Tabata pushup - 6
Tabata squat - 14
Tabata broad jump - 5

gasser, hit the spot, beautiful gym 5000 square feet, 50' ceilings

Sat, 12-6-10

Spent ~3 hours joging / walking neighborhood while boys rode scooters. Took both of them individually to Wmart and back - they were thrilled - quite teh adventure for them. Probably covered 6 miles all together.

Quick metcon right before dinner
run 800M
3:09

50 double unders
50 burpees
~4:30 minutes

Sat, 12-4-10

1100, garage

metcon
5 rounds
15 X 135# deadlift
15 pushup
5 rounds
10 x 135# deadlift
10 pushup

13-14 minutes. Cut back on the last 5 rounds b/c running out of time, also back pretty darn creaky.

We had a huge day. I got up early to help with pancakes with Santa / toy drive at Rustic while Amy was running 12M. They boys came up later in AM and got to donate their toys have a picture with Santa. We are so thankful they still believe this yerar!!! Then went with Ed Farrington and Uncle John to Katy vs Pearland at Rice Stadium, awesome game, boys had fun goofing with their little buddy. Then hit the Pearland Xmas parade

Fri, 12-3-10

0515, Pearland Y

metcon
Subbed a bootcamp class and did FGB style WOD

thrusters
situps
push press
jump rope
mountain climbers

planks and med ball ab wkout after

strength
bench
5-3-1+
185-210-235(5)

pullup
3x5
40#

squat clean
5-3-1+
145-165-185 (4)

cleans need a lot of work.

took boys to and from school, also went to eat lunch with them. We split up in the evening and Amy took A to road house and I took B to Casa and we then took them to store so they could buy a Xmas present for their brother. Always fun to have them one on one.

Thur, 12-2-10

Rest

Wed, 12-1-10

1730, Pearland Y

Strength
OHS
5-3-1+
135-155-170(7)

Press
5-3-1+
120-140-155(4)

25 kipping TTB
4x8 seated calf raise
3x20 second L-Sit
planks

Metcon
max rounds in 20 minutes
50' lunge with 45# plate ovh
30 double unders
20 WB
10 incline pushups

Tue, 11-30-10

0545, Pearland Y

Metcon
run 1600 (7:00 pace)
rest 3 min
run 1200 (6:30 pace)
rest 3 min
run 800 (6:15 pace)
rest 3 min
run 400 (6:00 pace)

brutal, 1600 and 1200 killed me, could have gone faster on the 800 and 400.

Mon, 11-29-10

Rest

Sun, 11-28-10

1100, garage

strength
snatch
5-3-1+
105-120-135 (3)

d/l
5-3-1+
220-250-275 (8)

metcon
tabata pushups (~6)
tabata squats (15)

walked 2-3 miles around neighborhood w/ boys while they road their scooters.

Sat, 11-27-10

1030, garage

5 rounds
run 400
15 x 95# OHS

~16:40.

Took boys to Katy vs NS wtih uncle John, great game, beautiful weather.

Fri, 11-26-10

Strength
bench
3-3-3+
175-200-225(10)

Metcon
Ran to walmart and back, a couple of miles or so, then did 50 burpeees for time when I got back, ~3:00.

Thur, 11-25-10

Ran ~4.5 miles before going to parade. Pigged out at Rileys. Had fun playing football in Dow Park.

Amy and Stacy's baby boy Brody.

Wed, 11-24-10

1300, Frankie Carter

Max rounds in 10 minutes
5 burpee pullups
10 pistols
15 situps

5 rounds and 1 pullup

1500, garage

Strength
snatch
3-3-3+
100-110-125 (5)

d/l
3-3-3+
205-235-265 (10)

1730, BC
tabata row

enjoyed morning with Zuteck boys, Cole played trains for 2 hrs straight. Amy below with Owen. Took boys to Frankie after lunch. Dinner at Gringos with Mom and Dad.

Tue, 11-23-10

0535, Pearland Y

Strength
25 kipping TTB

Bench
5-5-5+
160-185-210(9)

Clean
3-3-3+
135-155-175(5)

seated calf raise
4x8

Got 20 TTB unbroken. Should have done more on last set of cleans but lost grip

Metcon
3 rounds
12 dead hang chinup
12 weighted dip, 25#
75 squats

~16-17 min. First set of chins unbroken, 11 on second set, 2 sets on third. Broke up all the dips. Squats were slow slow slow, not enough recovery time I guess

Finisher
100 double unders

maybe 3 minutes? 40 or so unbroken then arms gave out.

Sat-Mon

Rest

Fighting cold, finally getting over it I think.

Sunday took boys to country side park and put up christmas tree and lights

Fri, 11-19-10

1200, garage

Strength
d/l
5-5-5+
190-225-250 (13)

snatch
5-5-5
95-105-120

mowed back yard

Thur, 11-18-10

0545, Bayou City CrossFit

Strength
power clean
5x1
185-205-205-215-225

chin up
3x6
45#

Metcon
6 rounds
5 x 135# push press
10 TTB

A little over six minutes. Breezed thru presses, only first 3 sets of TTB unbroken, last three were a train wreck, lots of breaks, needs work.

Rolled and hit GHD and abmat to try them out.

Wed, 11-17-10

Rest

Tue, 11-16-10

0515, Pearland Y

Subbed at BC

Metcon
squat
renegade row (25#)
jump rope
push press, (80#)
burpee

did this FGB style.

tabata situps and planks after.

Strength
OHS
3-3-3+
135-145-165 (9)

Press
3-3-3+
60s-65s-145 (5)

Mon, 11-15-10

Rest

Sun, 11-14-10

Rest

Sat, 11-13-10

Jogged 25 minutes

4x20 second l-sit

Blake the architect

Fri, 11-12-10

0530, Atomic CrossFit (Stafford)

Run 400
20 WB
20 burpee
40 KB swing, 1.5 pood

Run 200
30 WB
30 BJ
60 DU

Run 100
40 WB
40 jumping lunge
80 slam ball

23-24 minute beat down of a chipper. Only did first WB and burpee unbroken then had to start chopping up. Only minimal pauses on swings and WBs. Pretty gassed on DUs but using the speed cable really helped. Lunges easier than I thought. The slam balls just ate my lunch. Never done them before. Sucked the life out of me, had to do them in sets of 10.

Did quick strength work after.

Bench
3x5
31x1
205

Weighted chinup
3x5
40# DB

Squat clean
3x5
135-145-155

Wrist felt fine as long as I did most of catch with shoulders. We will so how it goes.

Thur, 11-11-10

Rest

Wed, 11-10-10

0535, Pearland Y

Metcon
3 rounds
21 x 40# DB snatch right
10 l-pullups
21 x 40# DB snatch left
10 strict pullups

16-17 minutes. All snatch unbroken. Pullups a major struggle. Grip killer.

BC in PM

Tabata row
kept it under 1:40 for 500M pace

HS practice
wrist felt ok

Planks

4 rounds
5 x max vertical leap
10 feet elevated games pushups
20 renegade rows, 25# DBs
30 situps
40 squats
**50 double unders after last round

Tue, 11-10-10

0540, Pearland Y

Strength
OHS
5-5-10
135-145-155

Press
5-5-6
55s-60s-140

standing calf raise
3x10

TTB
3x20

1st day doing 5-3-1+. See how it goes.

stretched and rolled

Max double unders in 2 minutes
95 - humble pie, just couldn't turn rope, grip smoked.

Jogged 1 mile.

Mon, 11-8-10

Rest

Sun, 11-7-10

Rest

Spent afternoon at Dewberry farm with Amy and boys, great weather, had lots of fun, boys pooped after.

Sat, 11-6-10

1130, Frankie Carter Park

Metcon
5 rounds
5 pullups
10 pistols, alternating
15 elevated games pushups

4-5 rounds (can't remember)
10 pullups
10 pistols alternating
10 elevated games pushups

~16 minutes. Pushups started to wipe me out so I changed the WOD mid-stream. Intent was to do max rounds in 15 minutes.

Played with boys at Frankie, beautiful. Went to see A&M vs OU at Kyle field with Ed Farrington and his boys, great game and atmosphere.

Fri, 11-5-10

Rest

Stayed home with Blake while Amy subbing. Washed cars, lots of yard work.

Thur, 11-4-10

Rest

Wed, 11-3-10

0540, Pearland Y

Metcon
10 rounds
1 clean and jerk
5 pullups
10 pushups
15 squats

~13:30. Used 165# for C and jerk, all unbroken, cleans so so, jerks fairly easy. Pullups unbroken, first 7 sets dead hang with neutral grip, kipped last three sets. Pushups unbroken. Squats unbroken and fast which made me a little dizzy, had to pause a few seconds before starting next clean.

Stretched, rolled, 18-15-15 toes to bar after.

PM
Planks
tabata row

Tue, 11-2-10

0600, Pearland Y

Metcon
Fran

4:24. Not bad considering we have been up since 0300 with the thunderstorm. Thrusters felt pretty good, all unbroken, only 1 or 2 slight pauses. 21 pullups unbroken, then just could not hold on to bar for some reason, grip smoked. Had to break set of 15 and 9 into sets of 2 and 3 reps.

Finished with l-sits, calf raises to stretch ankle, foam roller, and stretching.

Sun, 10-31-10

1600, garage

Metcon
7 rounds
10 WB
10 horizontal row
5 lateral burpee

9:30. Tough wod but not debillitating. Subbed rows for pullups b/c at home. Did everything unbroken, couple of quick stops for swallow of water.

Played outside a lot with boys. Raked leaves and mowed back yard. Went on pretty long bike / scooter ride.

They looked awesome for Halloween. B a vampire and Al a skeleton. Family and Morton's came over for hot dogs. We scored milk duds and dots which made me happy. Blake was so excited to tell me he had got me some milk duds for me.

Sat, 10-30-10

1100, garage

Metcon
21-15-9
225# deadlift
135# OHS

~11:30. Horrible. The weight was not bad at all. Did set of 21 and 9 on deads unbroken with only one break on 15. and did set of 15 and 9 unbroken on OHS with only one break on 21. But had to slow way down between exercises b/c my lower back was just on fire. Think I can do this in sub 10 which still stinks but definitely possible.

Busy day. Birthday party for Toby Addison, pumpkin patch, boys last game, then halloween party at Provines. Boys had a blast but they were wipped at the end of the day. They were pretty excited about their little trophy. Turned out to be a very fun season.

Fri, 10-29-10

0600, Pearland Y

Metcon
9-6-3
thruster, 80# DBs
dead hang pullup
dip, 50# DB

10:40. Everything broken but pullups. Subbed pullups and dips for muscle ups. Should have gone a little lighter on thrusters and dips so I could have gotten them unbroken, turned into more of strength WOD, pretty stinin' heavy for me.

Strength
bench press
10-8-6
185-205-225
3 sets
8 dead hang chinups
8 standing calf raises
15 toes to bar

stetched and rolled throughout

Thur, 10-28-10

Rest

Went with boys on class trip to Houston Zoo. Great weather. They were thrilled to be able to ride the bus.

Last practice of fall ball season was fun, coach let them play lots of home run derby, they had a blast.

Wed, 10-27-10

0530, Pearland Y

Metcon
5 rounds
row 250M
10 x 135# front squat
15 incline board sit ups
20 box jumps, 20"

~19-20 min. Pretty tough WOD. Decent pace on rower. Did squats unbroken but not particularly fast. Subbed situps for GHDs, slower than I would have liked. Box jumps went pretty well, basically unbroken.

Stretched and rolled quite a bit before trying to loosen up and wake up.

Tue, 10-26-10

0545, Pearland Y

Metcon
21-18-15-12-9-6-3
pullups
CF games pushups

~11 minutes. Only did first set of pullups unbroken which was no bueno.

Strength
deadlift
4x3
255-275-275-275

weighted dip
4x3
70#

seated calf raise
4x8

l-sit
3x20sec

ankle very very creaky

stretched and rolled

Mon, 10-25-10

Rest

feet and calves sore but could be worse.

Sun, 10-24-10

0645

ran 12 miles w/ Amy. First 8 ok, last 4 pretty brutal. Tough on my feet. Pretty hot once sun came up. She decided to pick up pace last three miles w/out telling me which almost did me in.

Strength
press
5x5
135

so-so.

Hung around house all day. Boys and Amy decorated pumpkins for school project which turned out really cool. Alex got game ball in game for fielding grounder at third and tagging runner out.

Sat, 10-23-10

1300, garage

Metcon
6 rounds
7 x 185# back squat
10 lunge with 45# DB ovhd right arm
7 burpees
10 lunge with 45# DB ovhd left arm

finished in around 18 minutes, quad killer obviously. Kept slow but steady pace and did everything unbroken. Was supposed to be 20 minute amrap but ran out of time.

drove to spring for dinner with Therriens. Read an entire magic tree house to boys on way there and back which they enjoyed.

Fri, 10-22-10

1500, U Can CrossFit

Metcon
death by box jumps (24") and pushups

finished 16 rounds plus all of the jumps in round 17. Box jumps felt great and pushups felt awful, weak from the start. 153 jumps and 136 pushups.

also jogged 25 minutes with Amy in morning.

Took boys to fall festival at YMCA which was very fun, perfect weather.

Thur, 10-21-10

Rest

Wed, 10-20-10

0545, Pearland Y

Metcon
15-12-9
135# thruster
strict pullup

9:37. Did 15s unbroken then had to chop up. Thrusters got heavy quick. Did pullups from true dead hang.

Strength
snatch
4x3
115-115-115-135
weighted dip
4x3
31x1
60#
seated calf raise
4x8
stretch and foam roll

1730, BC at Pearland Y
Planks
max rounds in 20 minutes
run 800
10 pushups
10 burpees
30 situps
30 squats

did maybe three rounds, stopped and started a lot to help the class.

Tue, 10-19-10

Rest

Mon, 10-18-10

0800, garage

Metcon
3 rounds
15 x 135# clean
15 burpees

Have got to start writing my times down. 8:15 I think. Did first 15 cleans unbroken then broke into sets of 5. Burpees pretty slow but unbroken.

Strength
Deadlift
3-3-3-3-6
255-275-295-305-255

Sat, 10-17-10

1300, garage

Metcon
max rounds in 15 minutes
50# DB push jerk
10 box jump, 20"

Not sure how many rounds but just kept steady pace throughout, all sets unbroken, rested as needed

Strength
front squat
5x3
205-215-220-225-225

Sat, 10-16-10

Rest

drove back home from San Antonio after watching Peyton play and Halle cheer. They both did really well, Peyton threw a TD pass, they won 36-8.

Fri, 10-15-10

0545, Pearland Y

Metcon
10-9-8-7-6-5-4-3-2-1
225# deadlift
135# squat clean
200# bench press

34-35 minute train wreck / dumpster fire. Miserable. Came close to quitting / renouncing CF for good multiple times. Felt strong to start but the wheels just absolutely came off. Any confidence I gained from last Sat down toilet.

Did all deads unbroken except for a couple of quick pauses to regrip. Did all bench unbroken. Cleans just crucified me. First two sets at 150# which would have been rx'd weight, but just didn't have it. Really had to chop them up.

Back to drawing board.....

Thru, 10-14-10

Rest

Wed, 10-13-10

0530, Pearland Y

Metcon
15-12-9
Single arm DB thruster r, 60#
Single arm DB thruster l, 60#
strict pullup

Can't remember time, 5:50 maybe? Did all right arm thrusters unbroken, broke one time on round of 12 on left arm. Only did set of 15 pullups unbroken which was pitiful.

Strength
weighted pullup
6x1
50#

stretched and rolled between sets.

PM
planks
tabata situps

Tue, 10-12-10

0530, Pearland Y

Strength
squat snatch
5x3
105-115-125-135-145

missed twice on 3rd rep of 145 before getting it.

incline bench
5x3
185-195-205-215-215

been a long time, felt good

seated calf raise
4x8

l-sit
4x20 seconds

stretched and rolled while resting

Mon, 10-11-10

Rest

Sun, 10-10-10

Rest

Feel ok but feet really sore.

Sat, 10-9-10

Oktoberfest Obliteration at CF Champions

WOD 1
3 rounds
run 200
5 x 135# squat clean
20 x 45# KB swing

5:53. First in heat, 3rd overall. Did all cleans and swings unbroken, could have shaved time by picking it up on the run a little.

WOD 2
3 rounds
10 manmakers, 30# DBs
45 single unders

6:40. Got pretty brutal, started to run out of juice at the end. This WOD was the most painful, more of a gut check than the other two. I think 2nd in my heat and maybe 4-6 overall on the WOD. Was 4th overall after this WOD.

WOD 3
run 525M with 30# vest and 80# sand bag
run 525M with 30# vest

6:15. Middle of pack in heat. Fell to 6th overall as many were finishing up to a minute faster. My legs were just toast so I had no shot to make up ground.

All in all a fun day, encouraging in that I can be competitive in scaled division. I think realisticly I could shave a minute off my total for these three WODS which would have put me in top 3. Learned that when you are trying to do more than just finish that the seconds add up quickly. Event was well attended and well organized. CF celebreties Jeremy Thiel and Web Smith in attendance.

CF Vision Quest had a fan club of only one, but it happened to be my best girl, my best friend, and the best person I know. Thanks for spending the day with me babe, for all your support of my CF addiction, and for the screams of encouragement throughout. I love you more than anything in the world.

Fri, 10-8-10

Rest

Mowed yard. Amy and I picked boys up from school together which was fun.

Thur, 10-7-10

Rest

Wed, 10-6-10

0545, Pearland Y

Metcon
Helen
3 rounds
run 400
21 swings, 55# DB
12 pullups

9:41. Not terrible. Ran all 400s on treadmill at 6:00 mile pace, 3rd 400 had to really fight temptation to slow down. All swings unbroken. Lost most time in third round of pullups, pretty gassed and just could not hold on to bar. Did 4 sets of 3, otherwise probably would have been a PR. Pretty wiped out after

Stretched and rolled then did following

21-15-9
135# power clean
ring dip

7:08. Around a 50 second PR, but had not done in over a year.

Hays in the barn.

Took Alex to his teammates house to hit off pitching machine, and at the end he got to ride in their 4-wheeler - he was thrilled.

Tue, 10-5-10

Rest

Mon, 10-4-10

0530, Pearland Y

Metcon
4 rounds
500M row
rest 3 minutes

1:31 (1 sec PR), 1:45, 1:43, 1:45. Damper set on 7. Not bad considering Monday AM and my legs are just trashed.

Strength
Weighted pullup
5x3
40#

Stretched and rolled and did some planks between sets.

Sun, 10-3-10

1000, garage

Metcon
10 rounds
10 thruster, 45# DB
1o ring pushup

~17:30. Only put DBs down once on second set which was good. Only did first set of ring pushups unbroken, then had to basically break them up into sets of 4-3-3 each round. Tough WOD.

Strength
front squat
4x6
195#

Did this while playing soccer in front with boys. Another gorgeous day.

Alex got the game ball today at his game. He was playing left and a runner was stealing third. The catcher threw the ball to third and it got by him and he was right there to back him up. He made a clean play on it then threw a strike to home plate and almost got the little kid out. That little boy love baseball. He is really into the game and probably pays more attention to what is going on than any of the other kids out there. B sat this one out with a little tummy ache.

Sat, 10-2-10

1700, garage

Metcon
7 rounds
3 x 185# clean
4 hspu

~11 minutes. Good news is wrist felt fine, first time I have cleaned or done hspu in > than two months. Bad news is that I have not done cleans or hspu in > 2 months. Paid for it. Struggle

Strength
deadlift
7x1
255-275-285-295-305-310-315

did this while playing catch with boys, felt decent. Ankle better than I expected.

Beautiful. Took boys to Pasadena Rodeo parade, then had lunch with Butlers at Fuddruckers. Went to batting cages in afternoon. Great weather. Boys below enjoying the beautiful morning.

Fri, 10-1-10

Rest

Ankle is very sore and weak but not as bad as I thought it might be.

Fri, 10-1-10

Rest

Ankle is very sore and weak but not as bad as I thought it might be.

Thur, 9-30-10

0545, Pearland Y

Metcon
Michael
Run 800
50 back extension
50 situp

30 minutes of total misery. Felt tired, legs heavy, not motivated. Ran 800s on treadmill at 5:45, 5:56, and 6:00 mile pace. Really wanted to quit multiple times. BEs were awful, back kept cramping up so could do no more than 20 at a time. Only first set of situps unbroken which is pathetic. Not a good day. Try to get good rest tonight and hope for better showing tomorrow.

Stretched and rolled before WOD.

Cooler weather finally here which is a blessing.

Wed, 9-29-10

0545, Pearland Y

Strength
5 sets
5 press - 135-135-140-145-150
3 squat snatch - 95-115-125-135-140
15 second L-sit - feet above hips, legs as straight as I could get them
stretch

After one dose of prescribed anti-inflammatory, wrist magically better. Probably can no longer reproduce but will be nice to be able to do a normal pushup. Press felt good, could have gone heavier but still good stimulus. First time I have done squat snatch in I don't know when. REally enjoyed it. Used early weights to just try and get feel. 140 was not easy but can definitely handle more. Look fwd to starting to work these.

Tue, 9-28-10

0545, Pearland Y

Metcon
Pullups on minute

16, PR by 1. Felt good but there was no way I could do more than 16 at this time. 136 total pullups.

Strength
5x3 front squat
185-195-205-215-225
3x1 minute plank - front, L, R
4x10 standing calf raise
stretch

Felt pretty solid on FS, definitely could have gone heavier.

Fri - Mon

Rest

Came down with cold, and boys having some tummy issues so ended up taking wknd off. Bad timing. Hopefully will bounce back soon, if not I will be in big trouble come 10/9.

Two baseball games this wknd, boys did great. Al didn't play saturday, but B did - he stopped a grounder at pitcher and made good throw to first. At the plate he fouled one off in his 2nd AB, and then in his 3rd AB he fouled off three in a row, then put the last one in play. On Sunday Alex made 3-4 sweet defensive plays at short, and Blake got two hits and 2 RBI's and a steal ended up getting the game ball on Sunday. He was thrilled.

thur, 9-23-10

Rest

Wed, 9-22-10

0545, Pearland Y

Metcon
4 rounds
250M row
12 box jump, 20"
8 deadlift, 185#

8:58. My goal was sub 7 so this was a reality check.

Stretched and rested for a few then did following

Metcon
3 rounds
30 double unders
10 L-pullups
20 DB cleans, 50#

~14 minutes. Double unders were fine, pullups tough, all sets broken, cleans were a grip killer more than anything.

Tue, 9-21-10

0600, Pearland Y

Metcon
Fran
21-15-9
95# thruster
pullup

3:36. PR by ~20 seconds. Had to start BB from the rack b/c no place to set it down, which probably saved me a few seconds, but had to walk 5-6 seconds back and forth between thrusters and pullups so that cost me some time. All thrusters unbroken. Came off bar very briefly once in round of 15 and 9 on pullups. Tired after, not pass out tired but also felt like I just drank a 20 ounce bottle of sulfuric acid, took a while for that to go away.

Strength
5 rounds
6 x 85# DB bench
calf raise
plank
stretch

Mon, 9-20-10

Rest

Sat, 9-19-10

1130, garage

Metcon
max rounds in 7 minutes
7 x 250# deadlift
20 meter sprint
14 pistols
21 double unders
20 meter sprint

Did three rounds in just over 7 minutes, felt pretty good, much better than yesterday. Pistols tough.

Strength
3x1 deadlift
275-295-315

315 came off ground pretty easy which was nice.

Metcon
3 rounds
run 400
30 box jump, 22"
30 WB

~15 minutes. Felt pretty good on this as well. Kept moving on runs. Very minimal rest on jumps. Did first and third rounds of WB unbroken, last round was a gut check.

Boys game cancelled due to rain. Bummed around all day, watched Texans.

Sat, 9-18-10

1200, garage

Metcon
2 rounds
run 800
30x50# DB squat clean
30 burpees

~25 of absolute misery. Exhausted, and did this immediately after mowing yard, not smart. Ran first 800 in 2:58. Planned on doing three rounds but ran out of time thank goodness.

Boys got to play first game, although it sprinkled on them most of the game, had fun.

My three favorite people in the world chilaxin' to The Rescuers.

Fri, 9-17-10

0600, Pearland Y

Metcon
20 x 225# backsquat
40 x TTB
60 X 70# DB swing

~11:30. did all squats unbroken in that I did not rerack the bar but did take some pauses towards the end. TTB did 20-10-5-5. Cannot figure out how to kip when doing these. DB swings sucked the life out of me as usual. Did 15 twice then alternated between sets of 8 and 7.

Strength
4 rounds
5 x 55# weighted dip
10 seated calf raise
5 x 35# weighted chin up
stretch

Thur, 9-16-10

Rest

Wed, 9-15-10

0600, Pearland Y

Metcon
21-15-9
row for calories
225# d/l
lateral burpee

11:40. This was WOD from '09 CF Houston summer challenge that I DNF'd. Cutoff was 12. Pretty pooped.

Stretched then did following.

Strength
Thruster
4x6
70# db's

standing calf raise
3x10

Tue, 9-14-10

0545, Pearland Y

Metcon
Barbara
5 rounds
20 pullups
30 pushups
40 situps
50 squats

3:30. 5:07, 5:02, 5:06, 4:55. Not great, not terrible for how tired I felt. Good news is that I did 98 pullups without coming off the bar, felt good. Everything was fine really except situps, killed me for some reason, slow, lots of breaks.

Mon, 9-13-10

Rest

Sun, 9-12-10

0900, garage

Metcon
max rounds, 24 minutes
5 deadlift
13 pushup
9 box jump

This was supposed to be 30 minute WOD but stopped after ten rounds b/c had to get ready to go to Texans. For deads did sets at 225x2, 235, 245, 255, 260, and 4 x 265. (Rx'd called for all at 275). Pushups and box jumps all felt pretty good, all unbroken. Below video was round 7 or 8.



Amy and I had a blast at the Texans game. Very exciting, very loud at times, deafening, wonderful to have some time together. Boys were so excited about their first game, but it got cancelled when we got there due to lightening. Al was fighting back tears the whole ride home bless his heart. They looked adorable in their little uniforms, and their hats are actually really cool looking. They had a big time at birthday party of their little classmate, got to go roller skating.

Sat, 9-11-10

1500, garage

Metcon
Max rounds in 20 minutes
5 x 95# thruster
7 x 95# clean
10 x 95# SDHP

Totally forgot how many rounds, maybe 8 or 9? subbed 45# dbs for thrusters and cleans. only first round unbroken, then had to break sdhp into two sets of 5. Brutally hot, totally kicked my tail.

Took boys to Pearland Little League parade, then to batting cages, then to birthday party in evening. They played putt putt and got to do bumper cars so they were pretty psyched about the evening.

Fri, 9-10-10

1100, garage

Strength
Back squat
5-5-5-3-3
275-285-295-305-315

5x15-20 second l-sit

Thur, 9-9-10

0615, downtown Y

Jogged 35 minutes around downtown, legs dead.

Wed, 9-8-10

0540, Pearland Y

Metcon
Filthy Fifty

~25 minutes guessing. I checked my watch right before going to wall ball and realized it had stopped. Frustrating. Possibility I could have pr'd but not by much b/c burpees just ate my lunch.

Strength
4x8 weighted dip
45# DB

Tue, 9-7-10

0545, Pearland

Metcon
5 rounds
5 x 65# DB squat clean thruster
10 pullups

9 minutes. Cleans and thrusters were relatively easy but killed my grip, so only did first set of pullups unbroken. Pullups needs some serious work.

Strength
4 x 5 high pull, 135#
4 x 15 second l-sit
4 x 8 seated calf raise
stretch

Mon, 9-9-10

Rest

Bummed around the house all day with the boys, rained all day.

Sun, 9-5-10

1430, garage

Metcon
3 rounds
30 wb, 20#
30 hang squat snatch, 75#

~17. Yuck, not fun.

Played out a lot today, good weather, swam next door. Then everyone over for Amy's b-day. Boys had lots of fun as usual.

My best girl still has VB skills!!

Sat, 9-4-10

1400, garage

Metcon
21-18-15-12-9-6-3
SDHP
Push jerk
both with 75#

~8:15, could have been worse I guess. Hopefully the SDHP will help during FGB. Did all PJ unbroken, steady pace.

Strength
4x5 front squat
185#

front squatting, painting door, listening to horns vs owls, not a bad evening.



A day of firsts for A and B

Fri, 9-3-10

1700, garage

Metcon
6 rounds
5x200# d/l
7xlateral burpee over d/l bar
30 du

~10:11. Tough wod, gut check, DUs were a killer. Was absolutely exhausted from the beginning, but this would have killed me regardless.

Rested for a few and then did following.

21-15-9
TGU
Sotts press
all w/ 45# bar

~17. TGUs are always tough. First time to ever do Sotts press, harder than anticipated, all sets broken. Kristen Clever did this in ~16. I think I could tie that or beat it if fresh. So does that mean I am the fittest woman on the planet?

Thur, 9-2-10

Rest

Wed, 9-1-10

0530, Pearland Y

Metcon
30-25-20-15-10
burpees
box jump
TTB

~24. Burpees steady and unbroken, minimal rest on box jumps, but slowed way down on TTB. Could not find rhythm to kip so had to break them up in sets of 5.

Strength
4x8 seated calf raise
4x5 cable row, 31X1
4x5 DB bench, 75#, 31X1
stretched

Tue, 8-31-10

0600, Pearland CrossFit

Strength
Deadlift
5-4-3-2-1
275-285-305-315-325

Felt good to pull 325, think I could have done a little more had I had my belt.

Metcon
225# back squat
max reps in 3 minutes
pullups
max reps in 3 minutes

67. Definitely could do more, maybe 75-80 under ideal circumstances. Very hard to hang on to pullup bars due to humidity.

1 min 135# hang clean
rest 2 min
1 min 135# hang clean

15 and 16

Sun, 8-29-10

1200, garage

Metcon

3 rounds
50 DU's
25 wall ball 2-4-1

~12-13 min. WB reaked, much harder than I thought, had to break it into chunks of 5. Did first DU's unbroken, then had to chop it up not b/c of mess ups but just ran out of steam.

Rested then did 400M walking lunge for time. ~20-21 minutes. Kept moving pretty steady, but very hot today.

Took boys to get cleats finally, Pops came over and we hung bathroom door.

Sat, 8-28-10

1400, garage

Metcon
Fight gone bad

subbed burpees for row. First round was good, got 24 reps on everything which was goal, but second and third round not so good. Med ball sprung a leak, sdhp started to really kick my butt. Reminder this one is total misery. I will be lucky to break 300 on 9/25

Strength
DB shoulder press
4x5
65#
31X1

felt fine.

Played most of days with boys, worked on their home work, lazy day.

Fri, 8-27-10

1100, garage

Strength
5-3-3-3
270-290-300-310

Metcon
Isabel
30 x 135# snatch

~7:30, very ugly sets of 5. Split snatch on all reps, had to push quite a few ovhd to get lockout. First time to snatch in prob over a yr.

Got to take boys to school and pick them up, had a good first week. Went to see DP play Dickinson in home opener.

Thur, 8-26-10

Rest

Wed, 8-25-10

0540, Pearland Y

Metcon
5 rounds for max reps
thruster, 65# DB
pullup
rest 1 minute

thrusters did 10-7-7-7-7
did CTB pullup rounds 1-3-5, think I did 10-8-7
kipping rounds 2-4, did 15-10

strength
4x5 ohs(145-165-175-185)
20 second l-sit
4x8 seated calf raise
stretch

Tue, 8-24-10

Metcon
10 rounds
10x135# deadlift
15 ring pushup

~13:45. Breezed through deads, fast and uubroken. Only got 3 sets unbroken on ring pushups then really had to chop them up, tough.

Mon, 8-23-10

Rest

Boys did great getting off to first day of school.

Sun, 8-22-10

0830, garage

Strength
4x5 squat
265-275-280-285
4x8 db bench
65#,31x1

Did this while washing Tahoe, felt ok.

Metcon
3 rounds
95# ground to ovhd
200M shuttle run, 50m x 4

~6:25, all ground to ovhd unbroken, a couple of brief pauses on the run, short and sweet.

Took boys to CiCi's and to swim at Y for some fun on last day of summer. They have had a great summer, a really nice long break, and seem excited about 1st grade. Looking fwd to another great school year.

Sat, 8-21-10

Rest

Took boys b-day shopping for Amy then to bowl while Amy was at inservice. Went next door to Eric's b-day in afternoon and boys swam.

Fri, 8-20-10

1800, garage

Strength
deadlift
5-3-3-3-1-1-1
265-285-295-305-315-320-325

Just beat today, but this went ok, did so while mowing yard. Hot throughout day but good cloud cover while mowing.

Thur, 8-19-10

Rest. Calves a little sore but not as bad as I thought.

Boys came home with gel in their hair after their haircuts. They were so adorable. I am biased, but they need to be in GAP commercials. All indications are that they got a really good teacher in first grade.

Wed, 8-18-10

0540, Pearland Y

Metcon
Ran to Pearland West, a mile or so
stretched
10x100 (ran straights and walked curves)
ran back to y

forgot my watch b/c I am a dumb a so not sure how fast I was running, not very regardless of time. Felt ok, but got pretty winded at end.

BC WOD
2 x 20 get up situps, 25#
front and side planks

Max rounds in 15 minutes
40 DUs
30 box jump, ~22"
20 DBS, 50#

~4 rounds, lots of stopping and starting to help class with swings.

wrist is marginally better, but no way I could clean or probably even thruster, will just keep icing it i guess

Boys going to school today to meet their teacher.

Tue, 8-17-10

0540, Pearland Y

Metcon
4 rounds
250M row
12 x 24" box jump
8 x 245# deadlift

~11:00. This was the first wod from CF Katy bring the heat challenge this past weekend. Cut-off was 12 min, so good to know I would have most likely finished albeit way towards the end. Deadlifts were much heavier than I projected, did all unbroken except last set but much slower than I thought. Lost time in stopping to put on belt and move around Y. Under ideal conditions could probably do this ~10:30.

Strength
7 x 1 weighted pullup
50-50-55-60-65-70-70
5x8 seated calf raise
5 x 15 second l-sit
stretched and rolled

Sun, 8-15-10

1900, garage

Annie
50-40-30-20-10
double under
situp

5:57. First time under 6 minutes. Only one break on double unders. Pleased in that this was at end of day after having gone swimming with boys and just having mowed yard and played basketball with A and B.

Double cannonball at Pearland Y.

Sat, 8-14-10

21-15-9
135# OHS
dead hang pullup

~10 minutes.

Also 4x10 calf raise and 4 x 10 press with 55# DB.

Fri, 8-13-10

1800, garage

deadlift
5-3-3-3-1-1-1-M
260-280-290-300-310-315-320-330

Did this in evening while playing with boys outside after trip. Got 330 almost to knees then let it go, did not want to risk back.

Had a big day with Amy, Mom and boys. Drove to Brenham and took Blue Bell ice cream tour. Great little town. We all enjoyed ice cream and the HS band playing when we got out of tour. Also toured miniature horse farm outside of town. Very not day but a good trip.

Thur, 8-12-10

Rest

Wed, 8-11-10

0540, Pearland Y

Metcon
3 rounds
row 500
30 box jumps
25 back extensions
20 d/l @ 205#

~28 minutes. Underestimated this one. Brutal. Legs dead from 2k row yesterday which was a surprise, had next to nothing on the box jumps - did them unbroken but pretty slow. Lower back just fell to pieces, almost cramping. Deads were easy enough but had to take breaks so back would unwind a little bit.

1730, bootcamp

Did tabata squats, tabata single unders, and planks with BC class.

Tue, 8-10-10

0545, Pearland Y

Metcon
run 1 mile
row 2k
run 1 mile

~24:20. Ran both miles at ~7 minutes with a pretty decent kick at end. Row was 7:44, ~1:56 pace. I kept a three stroke rhythm on the row - one easy pull, one medium, one hard. Was glad to get off the rower when it was done. Rolled before the WOD, stretched after. Calf felt fine, ankle felt ok but took 2-3 minutes of running to get it loose. Wrist is better but still not 100%, still icing it like crazy.

Amy registered boys for school yesterday, up all night thinking of how far they have come and how far they have to go.......

Mon, 8-9-10

Rest

Wrist still weak but better slowly but surely.

Sun, 8-8-10

1000, garage

Metcon
mowed front yard
4 rounds
run 400
25 box jumps (20")
mowed back yard

~14:10. Hotter than hades. Box jumps went ok in that my calf held up fine. Pretty much unbroken, only slight pauses to reposition.

Amy and I painted guest bath. Riley's and John and Heidi came over to see bathrooms and have hot dogs. Played baseball in backyard, boys loved that.

Sat, 8-7-10

1400, garage

Strength
Deadlift
5-3-3-3-1-1-3
255-275-285-295-305-310-315

pretty good day, bar off ground fairly easily, glad I got 3 @ 315#. Amy and I had very nice dinner with Mark and Valerie Therrien, boys had fun staying over at Grammy's.

Fri, 8-6-10

0830, garage

Metcon
4 rounds
run 400
50 squats

~16:30. Ankle was very stiff first 400 but then loosened up. Slowed pace on squats but did all unbroken until end of last set when I was speeding up trying to get under 16.

Boys enjoyed milkshakes for dinner, good summer tradition.

Thur, 8-5-10

Rest

Wrist better but still hurts pretty good.

Wed, 8-4-10

0545, Pearland Y

Metcon
max rounds in 20 minutes
run 400
rest time of 400 run

Did 6.5 400s. Ran first ~80 sec I think and the rest between 90-95 sec. Not fast but had me bent over gasping for air after each. Jogged to Pearland East and back so I could run on track. Very sweaty. Wrist is pretty painful so will have to lay off upper body indefinitely, no idea what I have done to it.

Wed, 8-3-10

0545, Pearland Y

Metcon
7 rounds, 7 reps of each exercise
hspu
135# thruster
ttb
245# d/l
burpees
70# db swing
pullups

~45 minutes, brutal. First two rounds unbroken and pretty fast then slowed and started chopping up. Sweated so much it was hard to hold grip on pullups and ttb. I don't care if I ever do a 70# DB swing ever again.

Mon, 8-2-10

0545, Pearland Y

Strength
squat clean
5-3-3-1-1
185-205-215-225-235

Not bad, tried 245 but couldn't get it moving.

Wknd

Rest

House a wreck, but BRs almost done. Spent Friday night with mom and dad and played over there most of day on Sat while Amy cleaned. Amy and I took boys to birthday party in La Porte, boys loved the pool and little water slides. Casa Ole and Astros game with Lydes on Saturday. Took boys to swim at Alvin YMCA on Sun.

Fri, 7-30-10

0700, CLCF

Strength
clean and jerk
5-3-3-3-1-1
175-195-205-215-225-235

ended up doing split clean on all reps. Have not jerked in forever so I guess this went ok. 235# was tough, but think I could have done 5-10# more.

Metcon
5 rounds for time and max reps
95# thruster
pullups

I think I did 57/55 in ~10 minutes. Brutal. No break from my last clean and jerk, as soon as I got bar prepped it was time to go. Did 21 each in first round then dropped off quite a bit.

Thur, 7-29-10

0530, John and Heidi's

Ran from John and Heidi's to Rice Stadium and back, ~25 minutes. Staying at their house while bathrooms being redone. Our house a total mess. Ankle initially stiff but loosened up ok. Guessing around 8-8:30 mile pace. First longer run I have done probably since the 1/2 marathon. Enjoyed it. (Other than the fact that I tripped over a low hanging chain when turning into parking lot at Rice and skinned my leg pretty good. Felt cool, at least did not break something).

Miss the boys and Amy terribly. Have not seen them much since Sunday since work has been going on at the house. Definitely can't be a traveling salesman.

Wed, 7-28-10

0550, Pearland Y

Metcon
10 rounds
10 pullups
10 dips
10 situp
10 squat

17:45. All pullups, situps and squats unbroken. First 5 sets of dips unbroken.

Rolled before and stretched a little after.

1730, Pearland Y

Metcon
Tabata double unders

Did this during BC. Tough, made it through first two 20s intervals unbroken.

Tue, 7-27-10

Rest

Mon, 7-26-10

Rest

Sun, 7-25-10

1300, garage

Metcon

DT
12 x 155# deadlift
9 x 155# clean
6 x 155# jerk

~17:50. Felt pretty decent but definitely a tough wod. All deads unbroken and all jerks unbroken. Did first three rounds of cleans in two sets, then broke into three on last two. Extremely sweaty, hard to hold bar. Finished with a couple of 25 second l-sits.

Sat, 7-24-10

1500, garage

Metcon
100 double under
50WB, 20#
50 du
35wb
25 du
20 wb

13-14 minutes of total misery. Horribly hot, and I was tired from just having mowed yard. WB were just brutal, sun right in my eye.

Had dinner with John and Heidi at CPK then played appples to apples at some dessert place on richmond, very fun.

Fri, 7-23-10

0600, Clear Lake CF

Metcon
Griff
run 800
run 400 backward
run 800
run 400 backward

Max rep deadlift @ 225# immediately following run

~15:20, 15 reps. Good news, ankle and calf felt fine running. Bad news my legs were still absolutely dead from Wednesday. I think I ran a 3:30 first 800, but the last one was slow. 2 x 400M backwards was challenging, had to keep looking back to dodge obstacles.

Did a few singles on deads at the end
1x275
1x295
1x305
1x315

Thur, 7-22-10

Rest

Wed, 7-21-10

0530, Pearland Y

Metcon
15 x 225# deadlift
10 dead hang pullup
12 x 225# deadlift
20 kipping pullup
9 x 225# deadlift
10 dead hang pullup
6 x 225# deadlift
20 kipping pullup
3 x 225# deadlift
10 dead hang pullup

~14:40. Pullups much much harder than expected, really challenged grip strength. foam rolled, worked on calf and ankle to warm up.

1730, Pearland Y

3 rounds
50 meter walking lunge
50 meter broad jump
30 double unders

~12:30. Did this with BC crew as there were only three people in class. Stretched at end and did some planks as well.

Tue, 7-20-10

1200, garage

strength
squat clean
5-3-3-1-1-1
180-200-210-220-230-240

elevated hspu
5x5

cleans went well, 240# a pr, caught it way deep but managed to keep it moving on up. 5x5 plenty on hspu.

spent day with boys while Amy at all day PreK conference. took them to swimming lessons, went to see Despicable Me, very funny. Took them to deposit money in their little savings account at credit union. Played hoops and baseball. Good day.

19.5 years - love you babe!!!!

Mon, 7-19-10

Rest

Thank goodness b/c tossed and turned all night.

Sun, 7-18-10

1300, garage

Metcon
15 x 135# thruster
run 400
15 x 135# thruster
run 400
15 x 135# thruster
run 400
15 x 135# thruster

~21 minutes. Did this right after mowing yard, luckily it started to rain a little so that made it much cooler mercifully. Did 13 unbroken thrusters first round, set of 8 and 7 second round, then broken into sets of 5. They really destroyed me, felt very very heavy. Good news is went ahead and ran and no issues with ankle or calf.

Sat, 7-17-10

1445, garage

Metcon
5 rounds for load and time
3 back squat
20 clapping pushups

~15 minutes. Used 300# on back squat and felt pretty decent, all unbroken, good depth. Rx'd this wkout called for ring dips but nowhere to hang rings so subbed clap pushups, and they turned into a boogar. Last couple of rounds had to break them into sets of 5, tough.

Took boys to YMCA to swim, then they played with Avery before going to spend night with John and Heidi. Amy and I went to La Casita for first time in forever and it was very good, then went to Megan and David's recital at San Jac South.

Fri, 7-16-10

0700, Clear Lake CF

Strength
deadlift
5-5-4-4
275-285-295-295

Got some good pointers from Ben, widen stance slightly, force knees out, shoulders back and down, have been a little to flat with upper body

Metcon
21-15-9
185# deadlift
double under
pullup

~9:00. sneaky hard. Had very little rest in between deads and starting the metcon. Did first and last set of deads unbroken, all double unders unbroken (very easy with speed cable), and pullups just killed me. Grip smoked, very humid so very hard to hang on to bar even with chalk, and had done 100 pullups on Wed. Very much enjoyed it.

Met Jeff, Shani, Peyton, Halle, Mom and Dad at Don'Key, then went to Julie and Will's for Evans birthday, boys were having a blast on the jumpy castle, put the hurt on some cupcakes as well.

Thur, 7-15-10

Rest

Wed, 7-14-10

0530, Pearland Y

Metcon
Angie
100 pullups
100 pushups
100 situps
100 squats

~18:20, maybe 30 seconds off pr, not bad at all given it was day 4 of 4 and very early. Definitely could beat pr I think if I did wkout fresh. Did 30 unbroken pullups, only 30 unbroken pushups which was dissapointing, 50 unbroken situps, and 50 unbroken squats.

Tue, 7-13-10

0550, Pearland Y

Strength
squat clean
5-3-3-1-1
180-200-210-220-230

not bad day, got under 220 and 230 pretty easily but it was a muthr bleeper to get out of the hole on 230 for some reason. stretched, rolled, did standing calf raises while resting.

Mon, 7-12-10

0550, Pearland Y

Metcon
70 burpee
60 situp
50 DBS, 55#
40 pullup
30 pushup (15 clap, 15 feet elevated)

~18:00. Did 30 burpees, then 10, 10, and 20. Situps were really slow for some reason. Swings 25, 15, and 10. Pullups hard, grip smoked, only did first 15 unbroken. Stretched and rolled before trying to get body loose, calf and ankle better slowly but surely.

Sun, 7-11-10

1030, garage

Metcon
5 rounds
5 x 290# deadlift
5 x elevated hspu

~10:30. Deadlifts unbroken but were tough, struggled to keep hold of bar on last two sets. Used 45# plate and folded towel to elevate on the HSPU, about 3", tough but all unbroken.

Did 4 x 10 OHS w/ 135#, fairly easy.

Went to Astros with grandparents and boys, boys got to run bases after the game, pretty neat.

Sat, 7-110-10

Rest

Swam with boys at Heidi's, hot.

Fri, 7-9-10

0545, Pearland Y

Strength
squat clean
5-3-3-1-1-1
175-195-205-215-225-235

5x10 seat calf raise
5x12 dead hang toes to bar

Still sore and tired but 235# is a PR, missed on first attempt.

Stretched and rolled then did following

Metcon
4 rounds
5x185# front squat
10 dead hang pullup
20 double under

Maybe 9:30. Front squats unbroken. First set of dead hang pullups unbroken. Double unders unbroken, ankle and calf felt a little better.

Thur, 7-8-10

Rest

Pooped from circus, massive freaking headache.

Last night was fun, boys had a blast and were proud to buy a little toy with their own money. Traffic was horrible getting there, guess b/c of half price night, but glad we went nonetheless.



"It costs nothing to dream and everything not to." Heard that today and liked it. Need to teach it to the boys.

Wed, 7-7-10

0600, Pearland Y

Metcon
Row 500
30 x BW bench press (200#)
Row 500
20 x BW bench press (200#)
Row 500
10 x BW bench press (200#)

Good news, I pulled a 1:32 on the first 500M row which was a 6 second PR. Bad news I was totally trashed after that. Pretty tired as this was day 5 of 5, and the max effort row really took it out of me, room spinning just a little. Bench was much tougher than I would have liked but can't remember the last time I benched. All sets severely broken. Was supposed to row 1000M in round 2 and 2000M in round 3 but there was just no way. Rowed a 1:52 second round and 1:47 in third. Stretched and rolled while recovering during sets on bench. Rest tomorrow thank goodness. Looking fwd to circus tonight.

Tue, 7-6-10

0550, Pearland Y

Strength
8 rounds
3 dead hang pullups with 20#
5 dead hang pullups
7 kipping pullups

Rx'd this wkout calls for 45# and 10 rounds but I cut it back to make it more realistic for me to complete. Good strength wkout, spent probably 30 minutes to get it done. I rested as needed between rounds, stretched a lot, rolled and did some calf raises to get my ankle and calf back on right track.

Mon, 7-5-10

1300, backyard

Metcon
4 rounds
185# ovhd walk, 40M (20M up and back)
30 WB, 20#
100# farmer's walk, 40M

~16 minutes. 5 rounds as rx'd but had just mowed yard and it was piping hot so stopped after 4 rounds. Ovhd walk was tough, hard to turn around without twisting weight too much, shoulders pretty shaky on last round. WB wreaked, sun right in my eye. Farmers walk easy.

Boys pooped from 4th but we did manage to get out to get a sno-cone.

Sun, 7-4-10

1400, garage

squat clean one rep every minute for 15 minutes

Did first 5 minutes with 195#, last 10 with 200#. Probably could have gone a little heavier but wanted to keep speed on the bar. Also did 2x3 front squat at end with 220#.



We had an awesome 4th. Played games inside most of morning to let the yard dry a little, then played baseball and what not for 2 hours, then went to swim next door for an hour or so. Had dinner at Rileys then watched Deer Park fireworks. Boys sat in our laps for the show, both Amy and I were wondering if that would be the last time they let us hold them (and make us cover their ears).

Sat, 7-3-10

1200, garage

Strength
Deadlift
5-5-3-3-1-1

280-290-300-305-310-320

Missed on 320, couldn't get it to budge, but all the other sets and reps went very well. felt pretty strong.

Metcon
30 hspu
40 horizontal row
50 DBS, 55#
60 situp
70 burpee

~23:00. Did 15 hspu, then 8, then 7. Felt pretty good about that. Broke rows into 4 sets of 10. Maybe 4 sets to do DBS, just have to break down and buy kettlebells, impossible to hold a 55# DB in a humid garage when I am sweating like a stuck pig. Situps unbroken. Burpees wreaked.

I told Alex to count my situps and he goes "1,2,2 and a quarter, 2 and a half"
What a smart azz, that kid makes me laugh.

Has been raining life crazy last 4 days due to Hurricane Alex which hit south of Brownsville.

6/30-7/2

Rest

Taking it easy on calf, slowly but surely better. I am ready to train again but will be very selective about what I do and really avoid running and jumping.

Tue, 6-29-10

0600, Pearland Y

Metcon
21-15-9
row for calories
225# deadlift
lateral burpees

~13 minutes. I was totally cruising, then felt pretty good twinge in my calf on last burpee in first round. Slowed way down and switched to regular burpees. Will definitely need to do some real rehab on calf, will really limit any running and jumping for next 2-4 weeks and focus on getting it healthy.

Mon, 6-28-10

Rest

Sun, 6-27-10

1400, backyard

Metcon
All with 55# DB
15 x TGU rt
30 DBS
15 x 1 armed ovhd squat rt
30 DBS
15 x 1 armed ovhd squat lt
30 DBS
15 x TGU lt

~29. TGU were absolutely brutal, especially last set. Very hard to swing a 55# dumbbell.

Went to Mom's in PM to celebrate her b-day.

Sat, 6-26-10

1400, Dow Park

Metcon
Did version of Mary
5 hspu
10 pistols
6-10 pullups

went for 19 minutes, maybe 10 rounds or so. Hotter than hades. Did L and strict pullups b/c no place to kip. All hspu unbroken, felt very strong. Pistols tough, have lost some ground also on pullups, need to get after it.

Helped Julie and Will move in AM for ~4:30 hours. Enjoyed dinner at Casa w/ Lydes. boys pooped from trip to Woodville, A has horrible allergies.

Fri, 6-25-10

1700, garage

Metcon
3 rounds
15 x 50# DB thruster
30 situps

5:42. Rx'd called for ghd situps which actually made thrusters harder because I banged regular situps out fast and unbroken. First two sets of thrusters unbroken, had to set DBs down on third set.

Strength
Deadlift
5-5-3-3-1-1
275-285-295-300-305-315

Pretty good day for me. I am still pathetic at deads but 315 came off the ground pretty well.

Mowed yard while doing the above and did lots of odds and sods in yard and garage right up until dusk.

Thur, 6-24-10

Rest

Calf getting better slowly but surely. Stayed up late with Amy pulling wallpaper off guest bathroom, messy but actually not too bad.

Wed, 6-23-10

1400, garage

Strength
Clean
5-5-3-3-2-1

170-190-200-210-220-230

Good day. 230# is PR since this CF stuff started, good that I did it at end of workout. Wanted to do 3 on 220# but grip would not allow.

Metcon
Randy
75 x 75# power snatch

~5:50. 5:30 is PR on that WOD but that was fresh. Grip killer.

Sat, 6-19-10

1100, garage

Metcon
3 rounds
run 800
21 x 155# clean

Just under 30 minutes. Ran first 800 in 3:00, and kept pretty good pace on first set of cleans, basically 3 sets of 7. Finished first round in ~8 minutes. Then wheels came off. Brutally hot. Had to fight temptation to quit after second round. Bar was soaking wet and hard to hold. Cleans were actually fairly easy, but just got really tired and ran out of grip strength. Not fun at all.

Tue, 6-22-10

0615, garage

Metcon
5 rounds
50' walking lunge with 45# bar ovhd
21 burpees

~14:15. Did all lunges unbroken, last 2-3 sets pretty slow. Avoided too many protracted breaks on the burpees. Ankle felt horrible to start but loosened up nicely. Calf is still very bothersome.

Mon, 6-21-10

0545, Pearland Y

Metcon
5 rounds
155# thruster x 5
35# weighted pullup x 5
55# weighted dip x 5
run 400

~26:30. My calf would only allow me to run the first 400, then did two 400M rows and two 60 secon sprints on stationary bike. Thrusters unbroken, heavy. First 3 rounds of pullups unbroken. Dips unbroken. Stretched quite a bit. Calf is really in a knot still.

Sun, 6-20-10

Rest

Fathers Day. Bummed around with the boys most of the day, also went to lunch at the Rileys. They got me a pitching machine, think that it will be lots of fun and we will get some use out of it. They were very sweet and cute "waking me up" in morning as usual.

Fri, 6-18-10

Rest

Played a lot with boys in backyard and at the Y. Mowed yard in PM.

Boys goofing off at Y.

Thur, 6-17-10

1830, Trinity Fitness

Metcon
8 rounds
5 DL, 219#
15 medball situp
10 BJ, 22"
run 40M

12-13 minutes I think. Deads unbroken, felt relatively light but went pretty slow in order to protect back. Situps easy but it was very very hot on the floor of the garage, suffocating. BJs were all unbroken but really bothered my ankle. Run got pretty slow at the end. A tough WOD, made tougher by the heat. Very enjoyable.

Thanks to Randy and Amber for hosting me!! Great garage gym experience!!

Wed, 6-16-10

0545, Pearland y

Strength
Squat
5-5-3-3-3-1
295-305-315-320-325-350

5x15
TTB

Felt OK being first day back. I got stuck in the middle on 350 but was able to finish the rep. Stretched and rolled while resting.

Metcon
10 rounds
5 dead hang pullups
10 pushups
15 squats

9:02. Did first six rounds of pullups unbroken and all pushups and squats unbroken. Felt ok but to be honest still very draggy from Disney.

6/8-15

Rest

Absolutely amazing time at Disney World. I think Amy and I enjoyed it more than the kids, and they had a total blast. It was so wonderful to be totally away and have time to focus completely on each other. I am so thanful for all of them, and am extremely grateful for the memories we will have from that trip. Makes me glow inside already just thinking about it.

Mon, 6-7-10

0550, Pearland Y

Metcon
Linda
10-9-8-7-6-5-4-3-2-1
225# deadlift (Rx'd would have been 300# deadlift)
150# squat clean
2003 bench

Between 35 and 40 minutes, my watch stopped so not exactly sure how long it took. It was pretty brutal, a grip killer for sure, did not sleep well at all last night so not motivated whatsoever. I did most of deads unbroken, and when I had to drop weight it was b/c of grip. Broke all sets of cleans until sets of 4. Bench was no problem, all unbroken.

Next time I do it I will go for sub 30 minutes.

Boys at eye doctor today, hoping and praying they are not in glasses just yet but it is probably inevitable at some point.

Sun, 6-6-10

Rest

Woodville for Gramma Aggies b-day. Hotter than hades but got to swim at Charlie and Linda's. Played baseball with boys, JJ, John, Amy and Ashley. That was very fun but we sweated like pigs. They are counting the seconds to get on the plane.

Sat, 6-5-10

1230, garage

Metcon
For time
20 x shoulder to ovhd with 185#
40 burpees

Just under 9 minutes. 185# was very heavy. I did push presses on all 20 and that took about 6 minutes. I guess it could have gone faster had I decided to jerk the weight but that did not occurr to me. Did all the burpees unbroken, steady pace, took about 3 minutes or just under.

Rested then did following

Max rounds in 7 minutes
95# squat clean
20 situps

Did 5 rounds I think. Did all cleans unbroken. Could have done more rounds but heat definitely a factor.

Had a very nice time at JJ's graduation party. Boys played lots of Wii.

Fri, 6-4-10

1100, garage

Deadlift
5-5-3-3-3
250-270-290-300-305

Did this while mowing lawn, went pretty well but I was planning on going up to 315 and for whatever reason 310 was just glued to the floor. Oh well.

Also ran two 800s with full rest
3:07
3:01

3:01 was actually a good time b/c it was after having been outside for about 6 hours, mowing, washing car, playing with boys, etc.

Attended JJ's graduation, 922 graduates strong.

Thur, 6-3-10

0600, Pearland Y

Strength
Squat Clean
5-5-3-3-3-1
165-185-195-205-215-225

Press
5-5-3-2-2
155-160-165-170-170

Weighted dip
2x5
80#

#3 on 215 was a struggle on cleans, but 225# was not too bad at all, that was previous PR. Wanted to do sets of six on dips but a little too heavy. Stretched a lot while resting.

Wed, 6-2-10

0600, Pearland Y

Strength
Squat
5-5-3-3-3-1
290-300-315-320-325-340

Very solid day on squats. Notice knees caving in a little less when weight gets heavy. 340 was slow but definitely more in the tank.

Heavy Fran
21-15-9
135# thruster
strict pullup

5:48. Every set was broken, dissapointed on the pullups but my grip was just smoked for some reason.

Mon, 5-31-10

1200, garage

Metcon
Helen
3 rounds
run 400
21 DBS, 55#
12 pullups

~12:00. Subbed horizontal row for pullups. I have done this one ~9 minutes before, but that was on complete rest, in a/c, and on treadmill. This was brutal - it was excruciatingly hot, hard to get a breath of air hot. I had to break the last set of swings b/c sweat would not allow me to hold on to DB. Last set of row broken as well, fatigue. Tried to run hard but really struggled last 2 400s. Ankle still not 100%.

Here is the aftermath (apologies Mikko), just trying to get cool.



We had an awesome day. Got lots of work done around the house, put mulch in flower beds, washed Tahoe, etc. Swam for almost two hours at the Y, not too crowded. Then topped the day off at Fudruckers. Saw Steve McKinney there with his family. Back to the grind tomorrow, thank goodness a rest day.