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.

Sun, 5-30-10

1215, garage
Strength
Deadlift 5-5-5-3-3-3-1
245-265-285-295-300-305-310

245 thru 295 felt pretty darn good, the last three sets were a struggle. First atttempt on 305 the bar was glued to the floor, walked away for a minute and then managed to get it moving. Same process for single at 310. I totally suck at deadlifts, will just keep chipping away. First video is 300, second is 305.





Took boys to swim at the Y for an hour, they had a blast and pretty much picked up where they left off last summer in terms of being able to swim. Then went to moms for burgers. Played mexican train and baseball in backyard. Cooled off enough to be tolerable by 7PM.

Sat, 5-29-10

1300, garage
Metcon
5 Rounds
50 double unders
35 toes to bar
20 yd 185# ovhd walk

Not sure how long this took b/c I forgot to start my watch. ~20 minutes maybe? I subbed 3 rounds of situps and 2 rounds of 1 minute plank for the TTB. Ovhd walk was a tough exercise, hard to stabilize, and by round 3 I was sweating so bad it was hard to keep my grip from slipping too wide. It was brutally hot. Best I did on DUs was 40 unbroken, round 2. Thanks to my beautiful boys for snapping the photos for me!!

(Al is feeling much better, still pretty weak and skinny as all get out but definitely back to his old self more or less.)

Fri, 5-28-10

0545, Pearland Y

Strength
clean
5-5-3-3-3-1
160-180-190-200-210-220

Press
5-5-3-2-1
155-160-165-175-175

Weighted dip
2x6
75#

Cleans went well, 220# was fairly solid. Had to push press second rep on first set of 175, very heavy. Stretched quite a bit.

Last day of kindergarten for A and B, off to big boy school, this whole transition has knocked me for a loop, just growing up WAY TOO FAST!!! I love them more every day and can't wait to see what the future holds, but this has been such an amazing age. It is really hard to see it go.

Don't cry b/c it is over, smile b/c it happened.......

Wed, 5-26-10

0500, Pearland Y

Strength
Squat
5-5-5-3-3-1
285-295-305-310-315-330

TTB
3x15

L-Sit
1x30sec

Felt pretty decent on squats, 330# was slow but definitely have more in the tank. All TTB from true dead hang, unbroken. Stretched a lot.

Metcon
JT
21-15-9
HSPU
ring dip
push-up

17:50. Did this one in Aug '09 in 19 minutes. Improvement I guess but still humbling. I got 16 HSPU unbroken and then the wheels came off. I had to take extended rests on all HSPU sets. Ring dips and pushups all broken but knocked all sets out pretty quickly.

Tue, 5-25-10

Rest

A has muthr flippn' pnuemonia. Poor kid is absolutely miserable, wiped out, moaning in pain. Heartbraking. He got antibiotic shot today. Hopefully he will bounce back quick.

Mon, 5-24-10

Rest

Up all night with Alex. Amy still trying to bounce back from her stomach bug. He ran pretty high fever until 0430 then finally slept a little bit. He was miserable poor thing. Horrible stomach cramps. Missed his little field trip today.

Sun, 5-23-10

1600, backyard

Karen
150 WB for time, 20# ball

7:35. PR by over a minute if I counted correctly. Regardless not bad as I did this on 5 hours sleep and after having played with boys all day, most of afternoon outside. Had to eat some sand last few reps as my med ball sprung a leak. H-O-T hot.

Alex has a little fever, hopefully he will be over it early in the week!!

Sat, 5-22-10

1430, garage

Annie
50-40-30-20-10
double under
sit up

~7:00. DUs a disaster, probably had 20 mess ups and literally got the jump rope in knot when dropping it for sit ups one round. Need to get a different rope, mine is too long (that's what she said) to really double under fast. Hotter than hades.

Finished up last soccer game of the year. The boys played the entire game and they were wiped out after, very hot. Both scored two goals which was neat to see. They were pretty thrilled to get their little medal.

Went to Megan's recital then took dad to Don Carlos for b-day dinner.

Fri, 5-21-10

1430, garage

Deadlift
5-5-5-3-3-3-1
240-260-280-290-295-300-305

Got this done while playing with boys. Hot. 295# and 300# slow moving but 305# could have been worse.

Thur, 5-20-10

0545, Pearland Y

Strength
Clean
5-5-3-3-3-1
155-175-185-195-205-215

another pretty good dayon cleans, the last rep on 205 was shaky coming out of the hole, but 1 rep on 215 was easier than expected

Press
5-5-3-3-3
155-160-165-170-175

had to push press the last two reps on 175, very heavy, it was going nowhere

Weighted pullup
5-5-5-5-3
30-35-40-45-50

varied grip, all from true dead hang

Weighted dip
2x6
70#

felt great

Wed, 5-19-10

Rest

Tue, 5-18-10

0515, Pearland Y

Strength
Squat
5-5-5-3-3-1
280-290-300-305-310-320

Pretty solid. 1 rep of 320 was very solid. Stretched and rolled throughout. Shoulders pretty tight from WB yesterday.

Metcon
21-15-9
95# snatch
TTB
Back extension

~15 minutes. Grip killer. Only did set of 9 unbroken on snatch, mainly due to grip. Had to really chop up TTB - grip. The main site called for chest to bar pullups, but I did a lot of pullups yesterday so subbed TTB and BE.

Rest tomorrow. Looking fwd to having lunch with boys and attending Kindergarten program tonight.

Mon, 5-17-10

0545, Pearland Y

Metcon
50 wallball
1o dead hang pullup
10 dip, 31x1
40 wallball
1o dead hang pullup
10 dip, 31x1
30 wallball
1o dead hang pullup
10 dip, 31x1
20 wallball
1o dead hang pullup
10 dip, 31x1
10 wallball
1o dead hang pullup
10 dip, 31x1

Finished in around 15 minutes but my watch stopped for some reason so not actually sure of total time. Used 20# med ball, set of 50,20,10 unbroken. Set of 40 and 30 took it out of me, had to divide into two sets each. Did only first set of pullups unbroken. Varied grip throughout, did all from true dead hang, no momentum. All sets of dips broken.

Stretched and rolled after.

Sun, 5-16-10

1430, garage

Strength
Deadlift
5-5-5-3-3-3-1
235-255-275-285-290-295-300

Did these off and on while playing with boys. Hot. Heavy but I got it done.

Metcon
3 rounds
15 x 135# clean
15 burpees

9:45

Heat was a factor. Did first set of cleans unbroken, then broke into sets of 5 for rounds 2 and 3. On burpees alternated between lateral and regular burpees.

Had a really nice day. Teri Zuteck came over with her boys Cole (3) and Owen (4 months). Boys played trains with Cole and played on the water slide in the back yard. Owen was the happiest little dude ever, very cute. Had a nice lunch. In the evening took boys up to little league fields to watch pitching machine games and t-ball games. Spent most of time there tossing the ball around.

Sat, 5-15-10

Rest

Soccer game rained out, hopefully make it up on Thur then last game of year next Sat. Boys were bummed out, but they had a birthday party to go to and Mimi and Pops took them to movie after that so they perked up quite nicely.

Fri, 5-14-10

0555, Pearland Y

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

~14 minutes. Thought I might get this done faster, especially after how great I felt yesterday, but oh well. The only set I did unbroken was first set of deads. My back got pretty grouchy after that so I slowed down so as not to hurt anything, and 135# OHS was heavier than I had anticipated, toughest on the shoulders.

Stretched and rolled and then did the followign

1/2 Angie
50 pullup
50 pushup
50 situp
50 squat

~8:30. Pretty slow but I was pretty taxed from first WOD. Only did squats unbroken. Could have been worse I guess.

Rest tomorrow.

Thur, 5-13-10

0550, Pearland Y

Strength
squat clean
5-5-4-3-3-1
150-170-180-190-200-210

press
5-5-5-3-3
150-155-160-165-170

weighted dip
2x8
60#

Very good day considering I had not cleaned heavy in several weeks. Ankle held up ok. I had a good day on press as well. 170 was very slow moving on the 3rd rep but I managed to lock it out. Wanted to do a quick metcon after but no time. Stretched and rolled throughout.

Wed, 5-12-10

Rest

Tue, 5-11-10

1900, garage

3 rounds for time
10 hspu
100' walking lunge
50 squats
25 superman

~11:30 minutes, actually ended up doing 5 sets of HSPU, all unbroken, glad about that. This was definitely a muscular endurance challenge but did all lunge without pause and kept pretty consistent rhythm on squats. Subbed superman for back extension.

Mon, 5-10-10

0550, Pearland Y

Plank / L-Sit

For time
65 WB
25 L pullup
53 WB
20 L pu
40 WB
15 L pu
27 WB
10 L pu

not sure how long this took b/c forgot to start my watch, i guess b/c I am a dumb A.
Only had 15# med ball so increased WB reps per round by 33%. Did all sets unbroken. L pullups were slow and broken, so stretched while resting. Rolled after and then did another plank and L-sit.

Sun, 5-9-10

1300, garage

10 rounds for time
15 x 135# deadlift
15 pushup

14:46. All sets unbroken in that I did not drop bar during deads or let knees hit ground on pu. I kept a consistent pace on the deads, full ROM. Pattern was deads, pu, small drink of water, then back at it. Definitely taxing.

Boys were sweet as can be this morning, excited to deliver presents to Amy. We went to Shipleys and then gave her breakfast in bed ~0830. We goofed around the house then spent 2 hours at countryside park playing a rough version of baseball which basically consisted of Amy and I chasing them around the bases. They were FILTHY, but it was pretty fun. Very nice weather. We also painted a soccer field in the back yard b/c we had the field striper at the house. They got a huge kick out of that.

Babe - Happy Mothers Day - you are an amazing wife and mother, and I am so thankful for all you have done to raise two AMAZING boys. I am so proud of them and so grateful that we have you in our lives. Love you!!!!

Sat, 5-8-10

Rest

Thank goodness b/c my legs were trashed.

We ended up having just an awesome day. Soccer game was nice and cool. A scored 2 goals, and B made some sweet saves right at the goal. We then took Grammie and Mimi to Gringos for Mothers Day, food was very good and had a nice visit. We played outside off and on and then we all went to see UH vs Tulane baseball game. It was a gorgeous evening, not too crowded. the boys are both really into baseball right now and they asked tons of questions about what was going on in the game, that was neat. We brought our gloves and managed to find a couple of old tennis balls, so we ended up playing catch for quite a while on the little hill by left field. Popcorn was tasty. We will definitely be going back.

Fri, 5-7-10

0700, garage

5 rounds
20 x 135# back squat
7 HSPU

14:30. All sets of squats unbroken in that I did not rack the weight, had to pause for breath a few times. Think I got the first two sets of HSPU unbroken.

Took boys to school then ran bunches of errands. Picked them up and we went fishing for a bit on piers off of Red Bluff, then on for a picnic at Bay Area Park. We had a great time, but it was the hottest day since last summer. They sweated like pigs. A found an old baseball, he was thrilled. I was able to work in a few pole climbs and different pullups while chasing them around the park.

Thur, 5-6-10

0550, Pearland Y

30-25-20-15-10-5
Incline sit up on ab board (subbed these for GHD)
Back ext
TTB
95# SLDL

~30 minutes. I did everything unbroken but the TTB just killed me. My grip was very very weak and shoulders tired, I guess from pullups yesterday. I did not do an unbroken set until last two rounds. The SLDL was a grip killer as well.

Stretched and rolled and then did tabata interval on the rower, pulled pretty hard throughout.

Swelling better in ankle, stretching throughout the day.

Wed, 5-5-10

0550, Pearland Y

10 rounds for time
3 weighted pullups
9 ring dips

This was my way to scale 30 muscle ups for time. Finished around 17 minutes with muscular fatigue being the limit.

Pullups
rounds 1,2 - 45#
rounds 3,4 - 40#
rounds 5,6,7,8,9 - 35#
used various grips throughout

dips
first three rounds unbroken then broke up into 2-3 sets per round

stretched and rolled then did tabata interval on stationary bike, setting of 12 whatever that means, fairly tough

ankle better, weak but very little pain walking and a little less swelling this morning, will start tonight to regain ROM, will start some strength stuff on it in a few days.

Had to go to bowling last minute so pretty tired. Ready to get home on time and see the fam.

Tue, 5-4-10

Rest

Ankle better. Fairly swollen and weak, but walking with very little pain and ROM slightly better. Hopefully will do some upper body work tomorrow.

Bert the frog died - not looking fwd to breaking the news to the boys, they got him XMAS 2009.

Last few days

Fri, 4-30-10

Rest - bad night's sleep, pooped. Amy and I had stayed up late planning for Disney, getting excited already. Can't wait to see boy's faces on the plane and when they see the mouse.

Sat, 5-1-10
1400, garage
Metcon
25 squat
25 pushup
25 horizontal row
25 situp
50 squat
50 pushup
50 horizontal row
50 situp
75 squat
75 pushup
75 horizontal row
75 situp

Finished in just under 23 minutes. Did set of 25s unbroken. Did all the squats unbroken, happy about that. On last set ended up mixing in situps with pushups and horizontal row in the interest of time, ahd to get ready to leave. Horizontal row tough, no way to kip so it was all upper body. Humid, pretty taxing.

Boys had an awesome soccer game. Both scored a goal and made some good defensive plays. It was pretty hot by 0930 so all the kids were pretty pooped by end of the game. Took Alex to Academy and Home Depot after the game, it was fun to have him by myself. Went to dinner with David and Lynette and Walt and his wife for his retirement Sat evening.

Sun, 5-2-10
1200, garage
Press
5-5-5-3-3
145-150-155-160-165
1x8
135

Felt pretty solid. Warmer weather definitely helps matters in terms of strength wods. Did several 20-25 second l-sits.

Then did following

3 rounds
10 x 255# d/l
50 double unders

~10:30. Slowed down in order to get shoes on and off between exercises, but probably would have rested then anyway. First set of deads unbroken, then broke up into two sets of 5. Pretty heavy. (Rx'd for this WOD was 275#, could have maybe done that but wanted to go a little faster). First set of DUs stopped repeatedly b/c shoe kept coming untied. Second set I got 40 unbroken. Last broke into 3 sets. Pretty much smoked me.

Took boys to Country Side park after lunch, first time since Ike we have been there. Fished on Clear Creek for a while then went to play soccer. We were having a blast until I sprained the dog bleep out of my ankle. Just goofing off with boys but slipped on the ball, went down as if hit by a sniper. We stayed at park for a while so they could shoot baskets and then I walked behind them while they rode bikes on hike and bike trail. Park was in fantastic shape, love that place. Ankle is pretty bad but not worst ever. I can walk without limp pretty much as long as I have ankle brace on. Will ice it as much as I can in evening. Will definitely slow me down for a while.

Oh yeah - mowed backyard yesterday evening and while doing so boys were jumping on tramp. Amy had put the sprinkler underneath. They just laughed and screamed and played. Very happy, very innocent. It was just 100% pure joy listening to them play. I don't ever want to forget what great little boys they are to be around. They just drove me NUTS at times yesterday, but I never ever tire of observing the little things they do that bring so much joy into our lives.And BTW they are just growing up WAY to fast..............

Mon, 5-3-10
Rest - ankle - not terrible as long as I am wearing brace, RICE tonight