Merry Christmas

Bike - 8 Miles

Notes: Ate way too much today, 'tis the season.

Strength+Metcon

Overhead Squat 3x5
95,95,95

Weighted Pullups 3x5 (plate+belt)
35,35,35

400m Run
15 KB Swings (45)
10 DB Thrusters (25)
20 GHD Situps
400m Run
15 Box Jumps
10 Squats
20 Pushups
400yd. Run
15 Back Extensions
10 Burpees
20 4-Count Flutterkicks
400yd. Run

Notes: Legs been sore all week, but nutrition hasn't been great to enhance faster recovery either. Left foot that was fractured last December has been bothering me lately, been doing some MWods so hopefully it helps a little.

Rest Day

Notes: Moving day. Legs sore, nutrition so-so.

Pullups+MWod

100 Pullups

10 Minutes MWod

Notes: Moving next couple of days=no fun. Pullups in door frame bar.

Strength+Row

(Garden of the Gods, Colorado Springs, CO. August CO. Trip '10)

Strength

Press 4 Sets
95x5,115x5,125x2,115x5

Pullups (regular,chins,neutral,mixed)
12,12,12,12

Bent-Over DB Rows 3x8
55,55,55

3,000m Row

Notes: Inner sides of shin's a little sore from the sprints yesterday. Press's felt good, don't think I'll make the year end goal, although I'm probably within 5 pounds so we'll see I have a few more times to give it a shot.

Run+Sprint

1.5 Mile Run-Untimed

10x100yd. Sprints, Maximum Effort
Sprint 100yds, Walking rest 100yds, Repeat.

Notes: Felt strong on the run/sprints today. Only slept 6 hours last night and strangely haven't felt as energized as I was today in quite some time.

Hero WOD

(Lieutenant Andrew Richard Nutall 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was Killed in action on December 23, 2009.)

"Nutts"

1 Round of:
50 Push-ups
225 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 18 pounds
25  GHD Situps
Run 400 meters with a 45lb plate

Notes: Feels good to be back in the gym without having to stress about school, at least for a month anyways. Variation of "Nutts" didn't have jump rope, subbed handstand pushups. Little harder than I expected overall, but I'm positive I have lost some conditioning due to the busy schedule these last few months. However, my lifts have progressed quite well since starting a program that focuses on increasing overall barbell strength.

Rest Day

Notes: Busy

Strength

Strength

Bench Press
2x5@75%-1RM (185)
2x3@85%-1RM (205)

L-Dips Weighted (25lbs.) 15-20-25
Dips 15-20-25

10 Minutes-Hip Mobility w/ Resistance Bands

Notes: Quick workout before close, felt a little weak throughout the workout. However, nutrition has been horrible this week due to finals and just being in a constant rush so once I get dialed back in it'll be all good. 

Strength+Metcon

Strength

Squat 3x5
185,185,185

Press 3x5
90,90,90

3 Rounds:
10 KB Swings (45lbs)
10 Goblin Squats (45lbs)
Run 500m

2 Rounds: No rest between rounds
1:00 Plank Hold
1:00 L Side Plank
1:00 R Side Plank

Notes: One year anniversary of my cuboid fracture, and oddly enough it was bothering me a little today. Did 5 minutes of foot MWod. Felt a little drained today, nutrition was horrible, clean but not near enough calories. Oh, and the gym really needs to invest in heavier KB's, but pretty unlikely since I don't think many people use them in the first place.

Rest Day

Notes: Mentally exhausted from seven finals and three term papers in three days, instead of dragging around in the gym took the day off to recoup and hit it hard tomorrow. Traps are pretty sore from PC's, hands a little busted up from monkey bars.

Strength

(Warrior Dash - Interesting find today, never heard of it. There is going to be two in Texas and one in CO within the next 6 months, looks like a good time and pretty close to me, might have to keep it in mind.)

Strength

Power Clean 5x3
145,145,145,145,145

50 Floor Wipers
50 GHD Situps

8 Minutes of Monkey bar drills

Notes: Haven't done monkey bars in quite some time, pretty taxing on the shoulders, definitely good for increasing my grip strength, something I certainly want to be strong in. Kept the PC weight across for all sets today, focusing on form. Found myself not resting on the shoulders at the top but more so on my hands/wrist. I found myself not pushing my elbows out far enough in front of me at the top, in which I need to focus on making them more parallel with the floor. Going to reduce weight next week and really get my form back in line. Richard Patterson has great form: Richard Patterson PC

Strength+Run (Squat, Bench, Run)

(The Nuge turns 62 today.)

21-15-9 Pullups, Air squats (Did 22 pullups first set which is '10 goal/PR)

Strength

Squat 3x5
225,245,265

Bench 3x
205(4),205(3),135(15)

Conditioning

1 Mile Run
1000m Row
1 Mile Run

Notes: Completed one of my most important goals for myself this year which was 22 pullups, pretty stoked about it. I would definitely give the work on the weighted pullups credit, they have been amazing in increasing my numbers. Shoulders(delts) were pretty sore today, which probably effected my bench because they felt horrible.

Rest Day

Notes: Unplanned rest day, but finished up my term papers and studied for all my exams next week. Maybe mental toughness training? Delts were shot today, overhead squats get 'em everytime.

Swim+Strength

Swim

750yd. CSS

Strength

3 Rounds at 95#:

5 Press
5 Overhead Squat

Deadlift 6x1
135,205,255,255,205,135

Weighted Pullups 3x5
35,35,35

Weighted Dips 3x5
45,45,45

Notes: Nutrition has been horrible the last couple of days, overall it has been pretty clean but not near enough calories and protein, really felt it during the workout today.

Rest day

(Belarus—Naked on an 18°F day, Valentsin Tolkachev clears an icy canal for swimming. The 69-year-old started the Optimalists—a Minsk-based club with 200-some members—in 1989 to promote hale activities in rural settings.) I am now convinced the Russians have superman like resistance to the cold, either that or they're all really drunk on vodka.

Notes: Shoulders a little tense today, calf's slightly sore. Busy with school today, almost done for the semester..finally

Strength (Squat,Press)

(Barbara Walters has named General David Petraeus her most fascinating person of the year, this is shocking. Especially since the Jersey Shore cast were right before him (which is a complete joke..). Maybe our society is not as celebrity crazy as I thought. (which would also be a joke..)

Squat 3x5
225,245,255

Press 3x5
115,115,115

Calf Raises 2x15-Single leg

Weighted Pullup 70 (PR)

Notes: Right pec a little sore today, I think I tweaked it a tad yesterday messing around. Pretty boring workout tonight, rushed for time because of finals tomorrow and next week. 7 finals/4 term papers/3days=no bueno. PR on weighted pullups today, which was a complete accident. Was helping another trainee find his 1rm and strapped on the weight while he was resting out of boredom.

Active Recovery (Run)

(Palo Duro Canyon State Park, America's seconds largest canyon.)

50 Minute Run

Max Situps in 2:00
87 (PR)

Max Pushups in 2:00
85 (PR)

Notes: Wanted to go on a trail run today at Palo Duro after class, however with finals and everything going on simply did not have the time, so I settled with a neighborhood run instead. Calfs were extemely stiff/sore after the run today. PR on both situps and pushups today, so close to year's goal but no cigar..it'll come though. Beautiful day outside, which is unusual for this time of year.

Swim+Strength (PC,WP)

Swim

1,000yd. CSS
100yd. Kicking on back
10:00 Treading water

Strength

Power Clean 5x3 (4 sets at 70%, 1 set at 95%)
135,135,165(failed),135,135

Work to 1RM Weighted Pullup (plate&belt)
45,55,65(PR),55,45

Notes: Progressed a little faster than expected on the weighted pullups, goal for '10 was 55, hit 65 today and I would love to hit 75 by the end of the month, we'll see. Failed first two clean reps at 165 on the 95% set, could have probably hit the first one if I would have got under it a little faster/better, but the second attempt was a no-go all together. Happy that I achieved one of my goals today, offsets the failed cleans a little :)

Strength+Conditioning (BP, Short METCON)

(Karnivool is a five-piece alternative/progressive rock music group from Perth, Western Australia formed in 1997. Listened to Karnivool the entire workout so I figured dedicating a picture to them tonight would be fitting, I usually prefer a little heavier but there a nice break from the overplayed radio American alternative bands.)

Strength

Worked to 1RM Bench Press
205(5)225(3),245(1)

3 x 5 at 75% 1RM
185

Conditioning

3 Rounds of:

5 Pullups
10 Pushups
15 Air Squats
20 Knees to Elbows

3x15 Calf Raises
3x5 Towel Pullups

Notes: Overall pleased with the new PR today, probably can squeeze out 250 for sure, maybe 255. Atleast I can now accurately organize my %'s of 1RM on bench workouts from now on. I always forget to work on towel pullups, so here is my reminder.

Strength (Squat, Press)

Strength

19 Pullups (PR)

Squat 3x5
225,245,255

Press 3x5
105,125,135

Weighted Pullups 3x4
35,35,35

Weighted Dips 3x10
35,35,35

3x25 L Dips
3x20 Knees to Elbows

Notes: PR on pullups today (19), didn't even really plan on doing the pullups at the time, but while waiting on another guy to finish up with the squat rack I got bored. I did get eye level with the bar on number 20 but couldn't bring it up all the way. Weighted pullups and dips have definitely improved over the past couple of weeks, will increase to 45lb. next week.

Rest Day

Notes: Another day to school work, semester's almost over though so I can be thankful for that.

Bodyweight METCON

(A squad of SEAL Qualification Training candidates submerge themselves in near freezing water during a re-warming exercise.)

Conditioning

50-Burpees
50-4-Count Flutterkicks
50-Pushups
50-Pullups
50-Walking Lunges
50-Squats
50-Calf Raises
50-Situps


Notes: Didn't have enough time to make it to the gym today, quick backyard METCON. Got really dizzy after the burpees which is not normal (although burpees do suck), probably because I have been a little under the weather the last couple of days. PR on the burpees (4:12 ), was trying really hard for under 3:40 but just wasn't up to it today.

Rest Day

(On this day in 1969,the Boeing 747 jumbo jet debuted.)
Notes: Traps are totally shot today, feels like I'm coming down with a cold also. Overall did not feel so great today.

Strength+Metcon

(On this day in history, The Beatles' first single, "I Want to Hold Your Hand," was released in the United States)

Strength

Power Clean 5x3
115,135,155,175(PR),155

Floor Wiper 3x20 (holding 115# in air)

Weighted Pullups 3x3 (belt+plate)
35,35,35

Conditioning

2000m Row

3 Rounds of:
15 KB Swings (45)
20 GHD Situps

Notes: PR on the cleans today of 175, tried to hit it twice but failed on the second rep, happy with it nonetheless. I can definitely tell my lifts are getting better all across the board since starting the new program, which in turn will be beneficial for everything.

Strength (BP, Squat, Dips)

(Authorities seized more than 20 tons of marijuana in connection with a cross-border tunnel equipped with a rail car, fluorescent lighting and a ventilation system. The tunnel found Thursday is 2,200 feet long — more than seven football fields — and runs from the kitchen of a home in Tijuana, Mexico, to two warehouses in San Diego.)

Strength

2x25 Pushups

Bench Press 3x5
185,195,205

Squat 3x5
205,225,245

Bodyweight Parallel Bar Dips 3x20

Notes: Bench press has seem a little stalled the past couple of weeks, not getting enough to eat lately probably has a little to do with it. Squats #'s are climbing good, been focusing alot on form lately and seems to be working out pretty well, the last set of 245 felt fairly easy.

Bodyweight

Bodyweight Conditioning

100 Pushups
100 4-Count flutter kicks

4 rounds of:
10 Pullups
10 Toes to bar
10 L-Dips

3x20 Calf raises

Notes: Very busy with homework today, had to do a quick home workout. Right shoulder a little sore during pushups, other than that all is good.

Run

Conditioning

3 Mile Run - 25:-- (jog pace)

Notes: Good run, went a little over 3 miles, roughly 8:00ish per mile pace.

Strength (Squart, BP, DL)

Strength

Squat 3x5
205,215,215

Bench Press 3x5
195,205,205

Deadlift 1x5
185

Weighted Pullups 3x3 (Belt&Plate)
35

Weighted Dip 3x5 (Belt&Plate)
35

Notes: Usually don't combine DL with these exercise's but with the busy week I had to make adjustments. All feels good, didn't have time for a run or metcon after the workout so plan to do so tomorrow.

Rest Day

Notes: Unintentional rest day, gym closed :(

Swim

Swim

Warmup
50yd. CSS
50yd. Freestyle

500yd. CSS (9:26)
5x50yd. Sprints freestyle (0:45-0:50avg. per)
100yd. Kicking only on back

5 Minutes of treading water.

Notes: Traps are really sore, calves a little sore. Ankle was giving me a little problems today, bruised it pretty bad last week doing something?! Nothing to worry about though, bruising is almost gone.

Strength+Run (PC,WD,Run)

(RPG swat, when a simple pat on the back will not suffice.)

Strength

Power Clean 5x3
95,145,145,125,115

Weighted Dips 3x7
25,25,25

Conditioning

1 Mile run at jog pace

5-100yd. Sprints

3x15 Toes to Bar

Notes: Dragged around today pretty badly today, lack of sleep over the weekend caught up with me. Nutrition was so-so over the weekend too which is probably part of it as well. Dips felt way easier than last week with 25, will increase to 35 next time.

Strength (Squat, Press, WP)

Strength

Squat 3x5
205,215,215

Press 3x5
95,105,105

Weighted Pullups 3x5 (Plate&Belt)
35,35,35

Notes: Went up to 35 pounds on the weighted pullups today, which is the first time I have been able to rep out sets at this weight, so pretty happy about that. Squats and presses went well, added weight from last week. The squats at this weight were not bad at all, probably going to continue to bump up the weight by 20 pounds a week, however, on the press's im pretty close, going to estimate 140-150ish 1rm right now.

Rest/Mountain Biking

Biking 2-3 Hours

Body: Bruised my ankle sometime during in the week on something, other than that all is good.

Nutrition: Pretty good, although I'm about a pint into a quart of Breyers as I am typing this. Maybe the epic Breyers Thread applies to me.

Notes: Went for probably my last ride on the trails for the year, supposed to be in the 20's next week so I guess the snow will soon follow. I never really understood the concept of mountain biking in the snow. Bike computer went dead so lost track of mileage.

Rest Day

Notes: Scheduled rest day, little sore here and there nothing too major. Plan to go for a ride tomorrow or a swim I guess we'll see what the weather is like. First week of new program went well, i'll probably stick this out till January in hopes of having pretty good increases to my major lifts.

Stength+Conditioning (DL,WP,LSD Run)

Strength

Deadlift 5x1
190

Weighted Pullups 3x5 (25lb. Plate)
25,25,25

Conditioning

3 Mile Run

2x25 Dirty Dogs (each leg)

Notes: Run felt great, really wanted to do four but the track started to get crowded upstairs. Going to start doing a little extra work on my ITB bands with dirty dogs, cable machine, and rubber bands. Probably going shoot for once a week after a workout. According to BUD/s reports it seems those are one of the first to go out if they arent built up properly.

Strength (Squat,BP)

500m Row

Strength

Squat 3x5
185,205,205

Bench Press 3x5
195,185,185

Dips 4x
15,12,10,8

Calf raises 3x15

Notes: Felt a little sluggish today. Sleep and nutrition are good, just a little ready to get this semester over, 21 hours=no life.

Swim

100yd Warmup CSS
500yd CSS
500yd Freestyle
100yd Cooldown CSS

Notes: Arms felt fatigued more so today than usual, traps are definitely a little sore from the cleans yesterday.

Strength+Conditioning (PC,WD,Run)

Warmup: 500m Row

Strength-

Power Clean 3x5
90,90,110

Weighted Dip 3x5
25,25,25 (Using plate+belt)

Conditioning-

1 mile run - 7:11
Plank hold 2x2:00

Notes: Clean form felt pretty solid, need to focus on the bar resting more on my shoulders and not so much on my wrists at the top. Run felt good, foot feels pretty much back to normal during runs and I plan to start increasing my mileage now.

Strength (Squat,Press,WP)

Strength

Squat 3x5
185,185,185

Press 3x5
95,95,95

Weighted Pullups 3x5 (using plate+belt)
35,25,25

Notes: Stumbled upon this program and thought I would give it a try for the time being. I'm afraid my bodyweight exercises are surpassing my overall strength. While I do want to be efficient with my BW, I want just as much ability with the heavy lifts. I really like how this program is organized, I will of course add on swims and runs, and use the two days containing "conditioning" for short but brutal metcons.

Rest Day

(On this day in 1969, Apollo 12 was launched on the second manned mission to the moon.)

Notes: Unplanned rest day, but a little extra is always welcome. Happy Birthday, Love!

Rest Day

(On this day in 1982, The Vietnam Veterans Memorial was dedicated in Washington, D.C. With the addition of six names added in 2010 the total is now 58,267 names listed on the Memorial.)

Notes: Lower back pretty sore, all else is great. I think about 10 chocolate chip cookies would classify this as  a cheat day.

Strength

Strength

Squat 3x5
185,185,185

Press 3x5
95,95,95

Deadlift 3x5
115,115,115

Weighted Pullups & Dips 2x7 ea.
25pd. plate

Notes: Lifted mainly with focus on form this evening. Haven't put much time/work into heavy lifting lately in areas such as deadlifts, squats, ect. as I should have been. Definately going to start trying to incorporate at least 2 days of heavy lifting into the schedule, with the thinking of not falling to crap when the the heavy boats/logs come out.

Hero WOD

(In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.)

3 rounds of:
Run 800 meters
50 Back Extensions
50 Sit-ups  
  
Extras 4x20 Calf raises

Notes: Had a run scheduled for today and decided it would be appropriate to work in a run type Hero WOD. Today on Veterans Day, we thank all who wore, and wear, the uniform of this great nation.

Swim

Swim
500yd. CSS

Notes: PR on the swim today of 9:08, still would love to shave another 30 seconds off atleast, but happy with the new time nonetheless. Had a second workout scheduled for the evening but have too much homework.

Swim+Strength

(Wrong red button?!)

Swim
500yd. CSS
250yd. Kicking only, on back
4x50yd. Timed CSS (50 second average)

Strength
15-10-5 Knees to elbows, Wall Ball (18#)
then,

5 Rounds of:
10 x 1-arm Dumb Bell Snatch (30#, each side)
15 x GHD Situps
30 x Box Jump (24" box)

Notes: 50yd. CSS lap average was roughly 50 seconds today. I have not timed my 500yd. in quite awhile, so I plan to do so soon, if I could keep this pace up throughout that would land me a 8:20-:30ish completion, which would be ideal. Right shoulder still a little sore but had no effects on the workout.

Rest Day

(In 1971 on this day, the album "Led Zeppelin IV," which included the song "Stairway to Heaven," was released.)

Notes: Mondays have pretty much turned into a scheduled rest day due to how my classes are organized this semester. Right shoulder pretty sore from my blooper on a press yesterday, other than that all is good to go.

Swim+Strength

Endurance

Swim 750yd. (easy pace with focus on stroke)

Strength

Bench 6x2
165,175,185,195,205,215

Press 3x5
95

Weighted Pullups 3x5
25pd. plate

Notes: Plan to experiment with different carb ratios for the next week or two, daily average is around 100-150g, going to bump it up another 100g and see what happens. Appreciated the extra hour of sleep!

Run

1.5 mile run 11:55

Notes: Jog pace roughly 2:00/lap

Rest Day

(On this day in 2006, Saddam Hussein was convicted and sentenced by the Iraqi High Tribunal to hang for crimes against humanity)

Notes: Quads pretty sore today, nutrition was not so great...

Bodyweight Fun

Bodyweight workout borrowed from Crossfit Forged

100 Situps
90 Squats
80 Pushups
70 Bicycles
60 Russian Twists
50 KB Swings
40 Pullups
30 Burpees
20 Toes to Bar
10 Handstand Pushups

35:40

Notes: Burpees ate me up today even though it was not that many, definitely what took me the longest to complete. Overall fun workout, will do flutter kicks in place of the bicycle kicks next time.

Run+Swim

Endurance

Run
1 mile run 8:27

Swim
500 yd. CSS
250 yd. Freestyle

Notes: Really started to notice improvements on stamina in the pool today. Need to work on swimming CSS on my left non-dominate side to keep from tiring out the right side to quickly. Form is absolutely horrible on the left.

Strength+Run

Strength
Kettlebell Complex
Rt. Snatch10+
Lt. Snatch10+
Figure 8-10+
Swing10+
Goblin Squat10+
Around the World10+
Rest and repeat for total of 2 rounds. 

Endurance
1 mile run 8:32

Extras
3x15 Heel Raises

Notes: Left foot still a little sore during/after runs, but getting much much better. 45lb. Kettlebell.