circuit; interval

At lunch:

10 x KB snatch @ 36 (5 each hand)
15 atomic situps
20 pushups
1 bouldering lap on climbing wall

5 rounds, not for time.

Misc bouldering.

5 x KB snatch @ 36 (5 each hand)
5 x pullups

2 rounds. Not for time. Fun workout!



After work:

Intervals at BHS track

Warmup: 800m
6 x 400 meter intervals:
1:39
1:39
1:34
1:36
(timer didn't start)
1:34

Approx 1:20 - 1:30 rest between intervals
Cooldown: 800m

Mike suggested that for improvment at mountain endurance stuff, I should slow down my intervals a bit and reduce my rest times, compared to last time. I am going to increase to 8, then 10, 400 repeats over the next couple of sessions, with a 90-120 second rest period. Then I might switch to hill intervals for a few weeks.

endurance;run CR314 moderate

Moderate run on CR314. Back feels good.

5.5 miles. Time 51:29. Avg HR 153.

circuit; getting back into the swing of things

Part 1

10 x DB swing @ 35
20 x walking lunge steps @ 2 x 35 DB
10 x knees-to-elbows

3 rounds. Time 9:02. Took it pretty easy to make sure my back is OK.

Part 2

5 x front squat @ 95
10 x pullup
15 x pushup

3 rounds. Time 6:04.

Felt OK.

circuit; strength; injury

Back is still tweaked from something last week. Took the last couple of days totally off and decided to do mostly upper body today.

Part 1:
5 pullups
10 pushups
15 air squats

10 rounds. Time 8:23.

Part 2:

weighted pullups alternated with bar dips:

5 x pullup @ +25 , 5 x dip @ +25
5 x pullup @ +35 , 5 x dip @ + 35
4 x pullup @ +45, 5 x dip @ +45
3 x pullup @ +55, 10 x dip @ bw
4 x pullup @ +45, 10 x dip @ bw
4 x pullup @ +45, 10 x dip @ bw

endurance; easy trail run

Sale Barn area trail run.

Time 1:11. Unknown distance. Avg HR 143.

My back is tweaked from all the snatch work in the last week or so. Had to take it pretty easy.

endurance; road run hard; PR

CR314. 5.5 miles.

Time 46:26. PR.

Approx 8:24 pace. No HR data.

power; circuit

Power
Barbell Snatch: work up to single @ 105 -- PR

I am still doing too much of a power snatch to get much heavier than this. Need to work on the squat snatch more.

Circuit
10 x chinups @ supinated grip
10 x KB snatch @ 36, right arm
10 x KB snatch @ 36, left arm

3 rounds. Time ~7 mins (forgot to stop timer). I am really liking the KB snatches. Quite demanding.

5 x KB snatch @ 36, right arm
5 x KB snatch @ 36, left arm
2 x TGU each side @ 36

Untimed, working on TGU form. I still haven't figured out how to do the TGUs smoothly and quickly.

Tucked & half lever practice.

interval; track work

BHS track. 1st organized track work in a long time. Just made up this workout to see how it would feel and not do anything too drastic.

Warmup: 2 x 800 @ ~4:00 each

Workout:
400 @ 1:30
walk 400
400 @ 1:28
walk 400
400 @ 1:27
walk 400
400 @ 1:28
walk 400

Cooldown: 400 @ 2:00

misc strength

5 x front squat @ 95
5 x weighted pullup @ +25
5 x weighted dip @ +25

3 rounds, untimed.

5 x front squat @ 115
5 x monster kip pullup
10 x bar dip

3 rounds, untimed.

Squat clean practice @ 95. 2 or 3 sets of 2 or 3 @ 95.

endurance; road run

Run CR223, moderate. 6 miles, time 57:41

Avg HR 149, 19:10 over 155. Legs feeling tired, maybe still from Friday?

half-ass efforts

Tried a trail run in Horse Gulch, but the mud was bad. Only did 26 minutes.

Later did some KB play during Ian's nap, but only had a few minutes. Managed to snatch the 53# KB for the first time; did 2 3-rep sets with each hand.

circuit;power endurance; "Jonesworthy"

Jonesworthy:

Squat 80-64-50-32-16-8 reps
36# kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Time: 17:57.

PR by ~40 seconds. I think I gained time by going faster at the beginning.

circuit;squat-swing-situps-pushups

Workout:

5 x back squat @ 135
10 x DB swing @ 50
15 x atomic situps
20 x pushups

Time: 12:01.

circuit;dead-pull-dip

Warmup: OHS, pullups, dips, DL @ 135 x 5, snatch grip DL @ 135 x 5

Workout:
5 x deadlift @ 205
5 x weighted pullup @ +25
5 x weighted bar dip @ +25

5 rounds. Time 12:45. Once again, a harder workout than expected.

snow shoveling, random calisthenics

A couple of hours of snow shoveling.

25 ring dips
25 pullups

10 ball slams @ 20
10 KB swing @ 53
3 rounds

a bunch of pushups (regular & decline)
a bunch of atomic situps

kettlebell play

Snowing heavy. In the cold garage:

10 ball slams @ 10
10 KB swings @ 36

10 rounds, untimed. Then kettlebell play:

snatches, jerks, clean & jerks, high pulls

circuit; "fat Cindy"

Based on the Crossfit "Cindy" workout:

5 x weighted pullup @ +25
10 x weighted pushup @ +25
15 x back squat @ 95

Max rounds in 20 minutes.

Finished 7 rounds in 19:57. This was tougher than I thought it would be.

power endurance;"Nicole"

50 air squat
21 pullups
21 dips
10 hang clean @ 95

3 rounds. Time 15:57. More than 60 seconds slower than last time! I had to switch pullup bars and wait for the dip station, variously breaking things up, but I still should have been faster....

Avg HR 154, max 170,

endurance; run CR314

5.5 miles on CR314, tempo-ish pace. Avg HR 154, max 169, 22:30 >155.

Time 50:25.

strength; max effort deadlift; PR

Warmup: snatch, OHS

Deadlift:
135 x 5
185 x 3
205 x 2
225 x 2
245 x 1
255 x 1
265 x 1
275 -- miss
270 x 1 (PR)
225 x 2
225 x 2
225 x 2

Did a few sets with 3 x standing broad jump immediately following the DL.


After work:
Felt like I needed to get my heart rate up a bit.

5 pullups
10 KB swing @ 53
15 ball slam @ 20
20 pushups

3 rounds. Time 7:41. A good combo; will have to make a longer one out of this.

circuit;light work

Drove all day back from ABQ. Then:

Part 1:
5 pullup
10 pushup
15 air squat
20 situps

5 rounds, untimed.

Part 2:
1-2-3-4-5-4-3-2-1 x
ring dip
pullup
ball slam @ 20
pushup
+ farmer's carry from garage to top of driveway & back @ 53,36 KB, switch at top

The uphill/downhill farmer's carry is insidious, because as my grip fatigues I move faster, which increases heart rate.

Time 19:22.

11ish, slow

11 rounds of:

5 ball slam @ 10# ball
10 pushups
15 KB swing @ 36

Untimed & slow--not sure what's wrong with me, but I just didn't feel good.

Part 2:
Drove all the way to ABQ with the family, then did the following on the hill outside the Holiday Inn:

4 x short hill sprint (~20 secs)
2 x medium sprint (~55 secs)
1 x longer sprint (~80 secs)

Good stuff--felt OK.

short run

Work, a 3-day wilderness first aid class, and a screwed-up business trip have conspired to keep me away from training lately.

Did 53 minutes slow on Phoenix trails last night. That's it lately.