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.