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
Tuesday, August 31, 2010
Sunday, August 29, 2010
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.
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.
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.
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.
Thursday, August 26, 2010
Wednesday, August 25, 2010
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
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
Tuesday, August 24, 2010
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.
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.
Monday, August 23, 2010
Sunday, August 22, 2010
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.
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.
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.
Friday, August 20, 2010
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.
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.
Thursday, August 19, 2010
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.
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.
Wednesday, August 18, 2010
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.
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.
Tuesday, August 17, 2010
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
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
Monday, August 16, 2010
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.
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.
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.
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.
Thursday, August 12, 2010
Wednesday, August 11, 2010
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.
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.
Tuesday, August 10, 2010
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.......
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.......
Monday, August 9, 2010
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.
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.
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.
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.
Thursday, August 5, 2010
Wednesday, August 4, 2010
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.
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.
Tuesday, August 3, 2010
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.
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.
Strength
squat clean
5-3-3-1-1
185-205-215-225-235
Not bad, tried 245 but couldn't get it moving.
Monday, August 2, 2010
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.
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.
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.
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