Sun, 2-28-10

1230, neighborhood

Ran 7 miles

60 minutes, 8:30 pace

Played lots with boys, legos, went to park, played in front yard, read books, good day. Very windy.

Sat, 2-27-10

1400, garage

Strength
D/L
5x5
255-265-275-275-275

HSPU on parallelete
5x2

D/L felt heavy but at least back allowing me to work on them again, will just keep chipping away at it. HSPU fine.

Busy day - Rodeo parade, worked out, basketball game (Alex made two baskets, Blake got a rebound and made two good passes), church, quick dinner, then awards ceremony for basketball. Boys loved it - a magician performed and they got a miniature basketball goal for their doors. Think they enjoyed the experience.

Fri, 2-26-10

Rest

Amy and I took boys to school and went to run errands, actually got to have lunch together. Played with boys all afternoon.

thur, 2-25-10

0545, Pearland Y

Metcon
Fight Gone Bad

Did not keep score. Pretty fatigued in general but fought through it. Only 15# med ball so shot it up to 11-12 feet. SDHP were toughest.

Strength
DB Bench
10-8-8
75#

Stretched and rolled while resting on the bench press.

also did one set of KTE - got 21

Looking forward to rest day tomorrow!! Taking boys to school. Sat should be a big day - rodeo parade hopefully, last bball game, then their bball awards night. Looking forward to some family time.

Wed, 2-24-10

0545, Pearland Y

Metcon
100 burpee pullups for time

13:08. Did 20 unbroken then broke them into sets of 10. Pretty tough but felt ok. Bar maybe 7'6", obviously a higher bar would make these tougher.

stretched and rolled

max rounds in 8 minutes
4 HSPU
8 DBS, 70#
12 incline situp

Did 4 rounds plus the HSPU in the 5th. This was one of the WODS from the '09 games but it called for HSPU on paralleletes and GHD situps. Felt pretty good about it in that the 70# swings felt pretty solid. I paused to put on weight belt prior to doing the swings, if I had not could have gotten 5 rounds total.

Last basketball practice tonight. Hopefully kiddos will have fun.

Tue, 2-23-10

0545, Pearland Y

Metcon
4 rounds for time
row 500M
12 x 135# clean
15 x 95# thruster

31:00 minutes

all of the rows ~1:50, broke the cleans into two sets of six and the thrusters into sets of 8 and 7. Very tough on the grip. the cleans were brutal which was disappointing. Very tired throughout this one, very humbling.

Stretched and rolled after.

Sun/Mon, 2/21-22/10

Much needed rest

On Sunday played basketball with boys at League City YMCA, beautiful gym with 7'6" goal. Blake made a backwards over the head shot, he was so excited, jumped with them on the trampoline once the sun finally came out.

Sat, 2-20-10

1600,garage

Diane
21-15-9
225# deadlift
hspu

10:50

did all deads unbroken, felt good about that especially set of 21, tough on grip. HSPU did not go well, really need to get after upper body pushing and pressing, did 11 on first set then arms just felt dead. PR though, previous best ~11:45 a year or so ago.

Boys did good in game, Alex made two baskets. Went to see Jared bowl against a PBA bowler and JJ won 259-244, then later in the day he bowled his second 300 game. Played outside with boys when we got home.

Fri, 2-19-10

0545, Pearland Y

Ran 6 miles on treadmill at 8:50 pace

Will stretch and roll tonight

Thank goodness wknd near.....

Thur, 2-18-10

0530, Pearland Y

Lynne
5 rounds (not for time)
max rep BW bench, 200#
max rep pullup

bench 12-9-10-9-9-9
pullup 14-10-10-10-10

Have done much better on the bench in the past, upper body pressing strength needs lots of work. Pullups were ok, did them all from dead hang with neutral grip.

stretched and rolled while resting, also did I think 10 L-sits holding between 15-20 seconds.

Legs toast after all the WB yesterday.

Wed, 2-17-10

0600, Pearland Y

Metcon

5 rounds
run 1 horse
30 box jumps
30 wall ball, 15#

~17:40. CF called for running a 400 and using a 20# ball, so I modified and made the best of it. I did all five sets of the WB unbroken which was good. Broke the jumps into 2-3 sets per round, not sure how high I was jumping, maybe 20". Pretty tough WOD, went straight into the run with no pause after the WB, legs were very heavy.

Last few days

Sun, 2-14
Rest

Mon, 2-15
0600, pearland Y
Ran 5 miles on treadmill at just under 9 minute pace
stretched and rolled

Tue, 2-16
0530, Pearland Y

Metcon
Fran
21-15-9
95# thruster
pullup

4:38

About 40 seconds over my PR but not bad considering a cold morning and how little metcon I have been doing lateley. I actually breezed through the set of 21 on both exercises unbroken but then got really tired and my grip totally failed. Definitely a bit stronger, need to get the wind back slowly but surely.

afterwards did the following

stretched
rolled
KTE
planks
jogged ~15 minutes

Sar, 2-13-10

Ran Shell Strides for Schools 5K. Ran a little over 24 minutes by my watch. Just under 8 minute miles. Very cold. Sub 23 and sub 22 are very doable but will need to focus training some more. Event was well attended.

Boys did great in b-ball game. Blake made a basket and got a rebound. Alex got a steal and a couple of rebounds as well.

Went to church then met Amy's fam at Casa.

Fri, 1-12-10

0900, garage

Metcon
2 minute handstand hold
10 HSPU
run 800
run 400 backward
2 minute handstand hold
10 hspu
run 800
run 400 backward
2 minute handstand hold
10 hspu

broke the hspu into set of 50 seconds, 40, then 30 on each set, pretty tough. Did roughly 4-3-3 on each set of hspu. Ran easy 3:45 pace on the 800, went fairly quick on the backward 400s.

Thur, 2-11-10

0545, Pearland Y

Strength
weighted pullup
5x2
60#

bench press
5x5
20X1
205

Felt only ok strength wise but back much better. Only one spot on lower left side a little hot still. Going to lay off heavy stuff for a week and get some metcon work in.

Metcon
Ran 1 mile at 7:30 pace

stretched and rolled

Ran 1 mile at 7:00 pace

I had intended to go much slower but back felt fine so went ahead an sped up. Cold, rainy, miserable weather.

Wed, 2-10-10

Nada - back - less painful overall but still stinging pretty good on lower left side. Icing like crazy.

2-9-10

Last few days

Sat
Jogged 30 minutes

Sun
DL
1x19
225

3x5
275

Did slow recovery run on Sat before boy's game. Deads felt great on Sunday. Woke up Monday and back still bothering me so have shut it down again until Wed or Thur. Frustrated.

Boys had another blast at Monster Truck show and John and Heidi. Spent night there for the first time and did really well.

Fri, 2-5-10

0545, Pearland Y

Strength
Press
5x1
170#
7/5
140#

Squat clean
3x3
195-205-210

FS
9/4
200#

Press killed me, but I guess a little pooped from last night. Cleans felt good, 210 was tough but that is a good set of 3 for me. Should have rested more before doing the set of front squats, goal was 12 unbroken.

Stretched and foam rolled throughout wkout.

Looking fwd to wknd, miss my girl and my boys!!

Thur, 2-4-10

1630, Pearland Y

taught power pump

Wed, 2-3-10

0550, Pearland Y

Metcon
Run 2 miles

14:32, 7:16 pace. I started out running 7:30 pace and then went down to 6 minute pace for last 800M or so. Felt fine running 7:30, a little gassed at the end after having spead up. I definitely felt like I could have kept up 7:30 for a 5K on the treadmill, but no clue how it will be running on pavement. Definitely will be slower.

Stretched and rolled.

Pullups on the minute

Did 15 rounds, which is a PR by one round. Cruised thru set of 11 then started to fight it. Just barely got chin over bar on the 15th rep as time ran out. By that time was breaking them up to singles and doubles. Not too bad given I have not done high rep pullups much lately.

Glad to be back at it. Back is still there but much better. Wore belt during pullups just to help stabilize a little. Cold and rainy outside.

Tue, 2-2-10

More rest, back still very tight but getting better.

Sun-Mon, 2-1, 2-2

Nada, back is jacked up for some reason, no idea why as usual. Worst discomfort I have felt in probably a year. Hopefully ok by Wed or Thur. Will do epsom salt bath and ice tonight, Advil abd foam roller as well. Between last weeks cold and now the back this is going to turn into an unplanned week off, hopefully will come back strong after getting a little rest.

Boys have poopy noses and lots of allergies going on, feel bad for them.