Trying to get out of work and out to LI for Christmas Eve dinner with the family, so I will make this short.
Monday 3 x 1200m runs. Done at B3 in the cold and ice. Good times
4:51
4:52
4:49
Tuesday: Eva, one of the hardest CF workouts.
5 rounds of:
800m run
30 2 pood (70#) swings
30 pullups
Subbed 1.5 pood (~50#) swings and 32 gym lengths of running at the Manhattan box
45:59. Happy with the time, although I definitely want to try this again with a less silly sub for the runs.
Wednesday, December 24, 2008
Monday, December 22, 2008
Catch up
Quick catch up for the failure to post last week:
Monday: ladder of running- 45 sec on, 45 off, 90 on, 90 off, 3 min, 6 min, 3 min, 90 sec, 45 sec. 4600m total. Then tabata pushups (80), swings with 1.5 pood (64) and muscle ups (6).
Tuesday: Split jerk technique: 7 x 135.
Wednesday: AMRAP 20 min of:
400m run
15 L-pullups
15 good mornings 45#
4 rounds + 10 pullups.
Thursday: 3X 1 mile repeats at 80%, 90% then max effort with 2 minutes rest-
6:40
6:24
6:09
Friday: Rest day for dinner- made Filet mignon for app, Broiled salmon with rosemary and an artichoke/mushroom rissotto for entree, brownies for dessert. Very relaxed evening, low pressure cooking.
Saturday: 4 x 800, 2 min rest between:
2:52
2:52
2:54
2:46
Sunday: Blackjack 15- ladder of pushups and squats, which starts at 15 pushups and 1 squat, then 14-2, 13-3, etc. 8:45. Didn't warm up enough.
Monday: ladder of running- 45 sec on, 45 off, 90 on, 90 off, 3 min, 6 min, 3 min, 90 sec, 45 sec. 4600m total. Then tabata pushups (80), swings with 1.5 pood (64) and muscle ups (6).
Tuesday: Split jerk technique: 7 x 135.
Wednesday: AMRAP 20 min of:
400m run
15 L-pullups
15 good mornings 45#
4 rounds + 10 pullups.
Thursday: 3X 1 mile repeats at 80%, 90% then max effort with 2 minutes rest-
6:40
6:24
6:09
Friday: Rest day for dinner- made Filet mignon for app, Broiled salmon with rosemary and an artichoke/mushroom rissotto for entree, brownies for dessert. Very relaxed evening, low pressure cooking.
Saturday: 4 x 800, 2 min rest between:
2:52
2:52
2:54
2:46
Sunday: Blackjack 15- ladder of pushups and squats, which starts at 15 pushups and 1 squat, then 14-2, 13-3, etc. 8:45. Didn't warm up enough.
Monday, December 15, 2008
More BSG, a return to real cooking and 'Ow my back'
Got another chance to play the Battlestar board game. I continue to be impressed, as it gave a different set of challenges to the human team, flip flopped between seemingly impossible to win to impossible to lose and then back again. Also, got to play Tigh, took both the Admiral and President positions, launched nukes while authorizing brutal force and used my special ability (Cylon Hatred) to brig a cylon. Then found out I was a cylon, shot Helo in the face and proceed to beat humanity into the ground. Good times.
In even better news, I got back to cooking. I haven't made a real meal in quite some time. Invited over Martin and his wife Hope and made a three course meal that knock out one of my 2008 goals. Theme was a fall feast of game:
Shredded roast duck with homemade BBQ sauce and Habenaro sauce in a cornmeal pancake with cilantro garnish
Roast whole rabbit, with fall vegetables and mushrooms, cooked with venison sausage that had blueberries and Merlot with the meat and pork fat.
Spicy Chocolate cornmeal pone with chocolate custard and whip cream.
Meal was good, with the duck and the sausage being the standouts. Sadly, I still don't have a sausage maker, so that was the one part of the meal I didn't make from scratch. On the plus side, I finally found a good butcher, who proved to be knowledgeable, generous (free sausage) and verbally abusive. These are all things I look for in a purveyor of meats.
Friday was a terrible mixture:
3 rounds for time:
50 box jumps on a 24" box
21 185# deadlifts
30 pullups
23:34. As usual, pullups are the slow part, with most of them being done in pairs. Really hate pull ups.
Saturday I cooked all day, so that was a rest. Then Sunday I did the Bodyweight mile. Rules are simply: walk/run a mile carrying your bodyweight. You can carry it anyway you want, from kettlebells to dufflebags to weightvests.
I used two 32kg (~70#) kettlebells and a 40# weight vest. 23:35. Just terrible, with grip being the largest limiting factor. My forearms are going to be sore for a couple of days. I also think I will skip today's heavy deadlift workout. Here is a video that Juan took, mid-mile:
http://www.flickr.com/photos/gonzaleznj/3110010606/in/photostream/
In even better news, I got back to cooking. I haven't made a real meal in quite some time. Invited over Martin and his wife Hope and made a three course meal that knock out one of my 2008 goals. Theme was a fall feast of game:
Shredded roast duck with homemade BBQ sauce and Habenaro sauce in a cornmeal pancake with cilantro garnish
Roast whole rabbit, with fall vegetables and mushrooms, cooked with venison sausage that had blueberries and Merlot with the meat and pork fat.
Spicy Chocolate cornmeal pone with chocolate custard and whip cream.
Meal was good, with the duck and the sausage being the standouts. Sadly, I still don't have a sausage maker, so that was the one part of the meal I didn't make from scratch. On the plus side, I finally found a good butcher, who proved to be knowledgeable, generous (free sausage) and verbally abusive. These are all things I look for in a purveyor of meats.
Friday was a terrible mixture:
3 rounds for time:
50 box jumps on a 24" box
21 185# deadlifts
30 pullups
23:34. As usual, pullups are the slow part, with most of them being done in pairs. Really hate pull ups.
Saturday I cooked all day, so that was a rest. Then Sunday I did the Bodyweight mile. Rules are simply: walk/run a mile carrying your bodyweight. You can carry it anyway you want, from kettlebells to dufflebags to weightvests.
I used two 32kg (~70#) kettlebells and a 40# weight vest. 23:35. Just terrible, with grip being the largest limiting factor. My forearms are going to be sore for a couple of days. I also think I will skip today's heavy deadlift workout. Here is a video that Juan took, mid-mile:
http://www.flickr.com/photos/gonzaleznj/3110010606/in/photostream/
Thursday, December 11, 2008
1 hour of Running
Did the CFE 60 minute TT yesterday. Ran to the track then did laps and ran home, with the goal of getting as far as possible during that hour. Finished after 12,340m or around 7.7 miles, a good portion of which was in a cold rain. Not a fun run, but I did it. Reinforced that the marathon is going to be tough. It also showed me how far I have to go before the coming September, where I have to do all the obstacles, the stairs and run 8.2 miles, all in one hour. That is going to be tough.
Wednesday, December 10, 2008
Three in One
Well, guilt can do bad things to me. Guilt over having two rest days in a row led me to go a little overboard on the WoD last night.
Warmed up with clean and jerk practice. Can't ever get enough of that and weightlifting has been taking a back seat to met con and edurance recently.
Lots of empty bar/pvc warmup/practice.
3X4 95#
2X2 115
1 145# with ugly form on both movements
Then did AMRAP 20 minutes:
15 pullups
15 ring pushups
15 situps, weighted with 25# med ball
15 45# good morning back extensions
5 rounds plus 10 pulls. Sad, since most people made it to 6 and I was pretty well rested. Real limiter for me is the pull up as I still don't kip right.
Then did 4X400 sprints with 2 min rest
83, 86, 77, 82
Not good, but felt better about it as I had done it right after a hard metcon. Looks like a long run tonight.
Warmed up with clean and jerk practice. Can't ever get enough of that and weightlifting has been taking a back seat to met con and edurance recently.
Lots of empty bar/pvc warmup/practice.
3X4 95#
2X2 115
1 145# with ugly form on both movements
Then did AMRAP 20 minutes:
15 pullups
15 ring pushups
15 situps, weighted with 25# med ball
15 45# good morning back extensions
5 rounds plus 10 pulls. Sad, since most people made it to 6 and I was pretty well rested. Real limiter for me is the pull up as I still don't kip right.
Then did 4X400 sprints with 2 min rest
83, 86, 77, 82
Not good, but felt better about it as I had done it right after a hard metcon. Looks like a long run tonight.
Monday, December 8, 2008
300/30, The Longest Mile and Battlestar Galactica
Friday was a brutal Jason-like WoD:
100 squats
2 Muscle ups
80 Squats
4 muscle ups
60 S
6 MU
40S
8 MU
20 S
10 MU
18:41. Felt good about the time and that I didn't fail any Muscle ups until the very last one, which I failed twice before finally nailing it. Also, my false grip is slightly off, resulting in unnecessary bruising on my wrist.
Saturday was a WoD of my own creation, which I got to use on the unsuspecting CF'ers as I was trainer for a day. The Longest Mile:
4 rounds of:
100m sprint
10 squats
100m sprint
10 pushups
100m sprint
10 jumping lunges
100m sprint
10 burpees
13:48. I liked this workout, but would change out the pushups as they were too easy. Probably make it either box jumps or precisions. Definitely hurt though, as it was the 5 straight day I had done a workout involving heavy leg recruitment.
Sunday was an inadvertant rest day, as I waited too long to workout and then ended up having too many commitments to make it happen. Probably for the best though, as the prior 5 day cycle was pretty brutal.
100 squats
2 Muscle ups
80 Squats
4 muscle ups
60 S
6 MU
40S
8 MU
20 S
10 MU
18:41. Felt good about the time and that I didn't fail any Muscle ups until the very last one, which I failed twice before finally nailing it. Also, my false grip is slightly off, resulting in unnecessary bruising on my wrist.
Saturday was a WoD of my own creation, which I got to use on the unsuspecting CF'ers as I was trainer for a day. The Longest Mile:
4 rounds of:
100m sprint
10 squats
100m sprint
10 pushups
100m sprint
10 jumping lunges
100m sprint
10 burpees
13:48. I liked this workout, but would change out the pushups as they were too easy. Probably make it either box jumps or precisions. Definitely hurt though, as it was the 5 straight day I had done a workout involving heavy leg recruitment.
Sunday was an inadvertant rest day, as I waited too long to workout and then ended up having too many commitments to make it happen. Probably for the best though, as the prior 5 day cycle was pretty brutal.
Friday, December 5, 2008
Lunging Kettlebell Swings
With a 24Kg kettle bell 5 rounds of:
10 walking lunges
15 swings
4:42
Good time, but not best in box. Fran took it out of everyone and it looks like today is high rep air squats and muscle ups. Joy.
10 walking lunges
15 swings
4:42
Good time, but not best in box. Fran took it out of everyone and it looks like today is high rep air squats and muscle ups. Joy.
Thursday, December 4, 2008
Fran
Did Fran last night at Black Box 2.0 with its recently installed ghetto pull up bar. Sadly, my poor performance had nothing to do with the bar, the Box or anything but a combination of weakness and poor technique. Apparently my thrusters are shit and I have little technique on the pullups.
9:48, chest to bar. 48 seconds slower than last time. Dammit.
9:48, chest to bar. 48 seconds slower than last time. Dammit.
Wednesday, December 3, 2008
Making up for missed posts
So, apparently the Thanksgiving week was an excuse to not post the training. Weak, but what can you do. Here is a short run down:
Monday (11/24)- Stair intervals. 3 rounds of 1min on/1min off X 3. Last rest period is the run to the bottom. Foul if you 2nd and 3rd climbs are a different distance from the first. Foul= 50 air squats. 25.5, 26.5, 27. Went to easy on the first round and it cost me 100 squats on the last walk to the bottom.
Tuesday- Lynne, 5 rounds of max BW bench and then chest to bar pull ups. BW= 180. 7/7, 6/5, 6/4, 3/5, 3/5. Not impressive, but got it done.
Wednesday (11/26): Mr. Joshua. 5 rounds of
400m run
30 abmat situps (sub from GHD)
15 reps of 177# deadlift (sub from 250#)
19:01. Fast for this workout, but I believe I missed the strength hit it was supposed to give. I will increase to 205 deads and see if I can use the GHD next time.
Thursday (Thanksgiving): Nate. AMRAP in 20 minutes of:
2 Muscle ups
4 Handstand pushups (sub HSPU negatives)
8 2 pood (~75#) Kettlebell swings
6 rounds, with 4-5 failed muscle ups. That was disheartening.
Friday: 4x800 interval training.
2:54, 2:59, 3:00, 2:55
Saturday: Helped move the Manhattan Box to its new location (26th street and 6th ave.). Felt really tired after the move, so skipped the official workout.
Sunday: Exhaustion continues. Decided to take a full on Rest Day and skip all exercise.
Monday: Felt much better after the full rest. Good decision. Shoulder press 1 X 7.
115, 125, 130, 135, 135F, 135, 130
Tuesday: 10K run. Target was sub 45 minutes. Hit 45:03. Disappointing that the hard sprint at the end couldn't push it 4 seconds faster, but my pacing was solid, as the 5K split was 22:33. Felt pretty good, despite the cold. Some knee pain, but less than my last PR time at the 5K, so I am hopeful that the form change is paying off.
Monday (11/24)- Stair intervals. 3 rounds of 1min on/1min off X 3. Last rest period is the run to the bottom. Foul if you 2nd and 3rd climbs are a different distance from the first. Foul= 50 air squats. 25.5, 26.5, 27. Went to easy on the first round and it cost me 100 squats on the last walk to the bottom.
Tuesday- Lynne, 5 rounds of max BW bench and then chest to bar pull ups. BW= 180. 7/7, 6/5, 6/4, 3/5, 3/5. Not impressive, but got it done.
Wednesday (11/26): Mr. Joshua. 5 rounds of
400m run
30 abmat situps (sub from GHD)
15 reps of 177# deadlift (sub from 250#)
19:01. Fast for this workout, but I believe I missed the strength hit it was supposed to give. I will increase to 205 deads and see if I can use the GHD next time.
Thursday (Thanksgiving): Nate. AMRAP in 20 minutes of:
2 Muscle ups
4 Handstand pushups (sub HSPU negatives)
8 2 pood (~75#) Kettlebell swings
6 rounds, with 4-5 failed muscle ups. That was disheartening.
Friday: 4x800 interval training.
2:54, 2:59, 3:00, 2:55
Saturday: Helped move the Manhattan Box to its new location (26th street and 6th ave.). Felt really tired after the move, so skipped the official workout.
Sunday: Exhaustion continues. Decided to take a full on Rest Day and skip all exercise.
Monday: Felt much better after the full rest. Good decision. Shoulder press 1 X 7.
115, 125, 130, 135, 135F, 135, 130
Tuesday: 10K run. Target was sub 45 minutes. Hit 45:03. Disappointing that the hard sprint at the end couldn't push it 4 seconds faster, but my pacing was solid, as the 5K split was 22:33. Felt pretty good, despite the cold. Some knee pain, but less than my last PR time at the 5K, so I am hopeful that the form change is paying off.
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