Squat snatch practice felt good finally at 95lbs. Shoulder turned well! Rowed 5k in 20:13:6.
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Overhead squat. Made 9 reps at 96 lbs. before shoulder got wobbly. Feeling a bit better so I did the squat and bench deload to get on the same page...
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Back in the blogging game

Today:
7 rounds for time of:
10 wall balls
10 pullups
9:31 Way sucky time...mebbe too much drinkin' this weekend. Thought for sure this is a 6 min wod. Might try again this afternoon.

Deadlifts:
142# x5
178# x5
213# x5
2 sets; 231x5
2 sets; 267x5
max reps 302# x5
felt good to lift!

Yesterday: back on Wendler squats.
192x5
218x3
244x0....Dammit. It sucks to suck at squats. Need to find a fix.

Today:
800m run
40 lunges
40 squats
400m run
20 GH situps
20 back ext
10:39
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Mr. Joshua
5 rounds:
400m run
30 GHD sit ups
15 deadlifts 250lbs
34:28. Nothing but misery. Fun, yet miserable.
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Tabata This!
Row 5
Squat 15
Pullup 4
Pushup 6
Sit up 11
Score 41
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Wendler bench press. 3 reps at 178. Kept a real narrow grip and it helped relieve shoulder pain. Working on mobility....
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Thursday:
21-15-9
Left arm kb snatch (53lbs)
Right arm kb snatch
Pullups
11:42
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Another catch-up blog...
Monday:
5 rounds for time:
10 one-armed db thruster
10 pullups
200m run
dbs: 35,40,45,50,60
15:03
Tuesday:
Coached Natalee through deadlifts and Suzy on heavy bench press. Kinda nice to coach for a morning...
Wednesday:
"Fight Gone Bad!"
score: 300. Best score for me! Felt pretty strong this morning.

Double WOD this morning.
"Severin"
50 strict pullups
100 full release pushups
5k run
45:18. Thanks Liz and Jeff Hammes for joining me!
Then:
1 mile run (treadmill)
2000m row
1 mile run (treadmill)
28:15. Thanks Suzy for coming late and picking the posted mainsite WOD so I could challenge myself!
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1 mile run (7:35)
50 medicine ball cleans
1000m row
15:04
Back squat 20 reps at 155#
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Thursday morning 5k. Best morning crowd ever! Thanks Suzy, Amy, Fat, Nat,(Fat's daughter), Nancy, Liz, Scott, Waylon and Jack, Waylon's yellow lab, for the great run!

Wednesday:
"Jack"
20 minute AMRAP
10 push press 115#
10 kbs 53#
10 box jumps 24"
6 rounds plus 10 ppress.

Monday:
10 rounds for time of:
15 deadlifts 135 pounds
15 pushups
15:15

Tuesday:
15-17-15
Squat clean 95 pounds
pullups
calorie row
15:01 Thanks Amy for the awesome birthday wod!

Wednesday:
20 min AMRAP
10 push press 115 pounds
10 kettle bell swings 53 pounds
10 box jumps 24"
6 rounds plus 5 push press. Man that was a load...

updates...

Early Saturday morning 5k loop.
Sunday 6.31 miles all alone. Slow but steady pace on a beautiful day.


Today:
10 rounds for time
15 deadlifts @ 135#
15 pushups
15:15 First two sets of pushups were good, then had to breakdown the rest. All deads were unbroken.

Rest day...
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Chipper

25 lunges
20 pullups
50 box jumps 20"
20 double unders
25 ring dips
20 knees to elbows
30 kbs 70#
30 sit ups
20 db sqt clean 35#
25 back ext
30 wall ball
18:10
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Back on the Wendler bench press plan
168 ponds x3
More damn mobility wods. Tomorrow morning is today's CF mainsite chipper. Suzy, Fats and I missed it so we've got Mark and Amy's times to chase!

"Michael"
3 rounds for time:
800m run
50 sit ups
50 back ext
23:23. Nice job Fats on whooping everyone!
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Saturday 5k with Becky
Today:
20 back squats @150 pounds
AMRAP in 20 min:
10 pushups
15 situps
75 ft walking lunge
8 rounds plus the pushups and 11 situps.
Caught 3 or 4 mobility wods.
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800m
15 burpees
800m
10 burpees
800m
5 burpees
16:50. Couldn't get out of the push up! Thanks Alicia for recognizing and fixing my biceps tendon issue...again! You're a life-saver!
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catch up

today: "Kelly"
5 rounds
400m run
30 24" box jump
30 20# wall ball
29:14

Tuesday:
100 single skips
50 sit ups
80/40
60/30
40/20
20/10
7:45

still trying to catchup with the mobility wods too...

Deadlift to single rep at 329 pounds.
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Thursday: Fran 7:16. Also trying to catch up on mobility WODs.
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Yesterday:
5 rounds
250m row
10 135lb front squat
15 ghd sit ups
20 24" box jumps
25:54
Mobilty wod

Today:
Overhead squat practice
3x65
3x85
3x105
Attemted 125 twice. Missed.
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10 min AMRAP
10 wall ball
3 135lb ground to overhead
6 rounds. Then the mobility wod.
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Nice six miles this morning...

500m row
100m sprint
:90sec rest
400m run
150m row
3 rounds. No time, just went as fast as I could. Then sis the first shoulder mobility wod.
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Rest day. Did the mobility wod. It hurt. But I can already tell I'm getting more flexible.
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AMRAP in 20 min:
5 thrusters
7 hang power cleans
10 sdlhp
95 pound bar
8 rounds plus 3 thrusters. Off to do the mobility wod and really looking forward to a rest tomorrow...
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250m row
25 kb sdlhp
20 burpees
15 pullups
500m row
15 pullups
20 burpees
25 kb sdlhp
250m row
16:56. Felt like I was standing still. Very tired from yesterday and last nights swimming. Me thinks tomorrow is a coaching day for me...got to get the mobility wod done too.
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21-18-15-12-9-6-3
TGU 45lb bar
Sots press
39: something...

Then started Kelly Starett's Mobility WOD. A 4 to 10 min deep tissue/stretch/burn bit of heaven...

Then about 45 min of swimming.
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WOD: 21-18-15-12-9-6-3 SDLHP/Push Jerk @ 75lbs. 9:02. Then a 15min barefoot run! No damage and felt great! Barefoot running is so quiet. No thumping or scuffing. Kinda peaceful, except when you hit a stone.
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Nice easy 5k this morning with Ames and Suzy. Just what my tired legs needed.
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Back squats.
180x3
205x3
231x1
Worked slowly up to a single rep at 231#. That's all my sore tired legs could take. Started with an empty bar and wasn't sure if I'd get past that....
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Wednesday

Tabata squats. Post-lunge WOD was awesome! Burned like hell...lowest number was 13 reps. Then ran a mile. Tight r quad and l calf. Better today.
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400m walking lunge:
12:32
Took a lunge trip up and down the sidewalk with Julie.
Gonna try a barefoot run outside today. My feet were kinda burned up a bit from the treadmill belt yesterday, but feeling good today.

Sunday triathlon:
finished in 1:48
Felt good about the swim. Slow but pretty steady. Bike ride out was tough against the wind and uphill, but the ride back was fast. Stayed over 30 mph steady back to town. Run through the hills was nasty. Just realized it took almost as long to run the half marathon in Fargo (2:05). Seriously considering the Dickinson tri...Its a flat ride and a road course.

This morning ran one mile barefoot and folded gym towels for time. Off to save the good citizens of Bismarck...

Tri warmup this morning. First an easy run with Suzy and my arch nemesis Amy, then an 11 mile ride with Kim. Fell again but no damage. Almost wish I would have scraped myself up bad enough to not be able to swim.

Swam again last night. If I push it I may be able to get 500m in 15 to 17 min. That will give Amy a 7 to 10 min head start out of the pool on Sunday...

Todays WOD:
4 rounds for time:
21 kbs 53#
400m run
12:30
Should have swung the 70 pounder. But trying not to beat myself up before the tri. Got a run and ride and a haircut all before noon tomorrow. Need to stay hydrated too...

Forgot to mention the other day I'm starting to run barefoot just a bit. I'm breaking in slowly, trying to strengthen my feet without getting hurt. Ran 800m on the treadmill on Tuesday, and Wednesday morning ran 2 400s with shoes. By the second 400 i could feel a big difference in my lower leg muscles. I think it was a good feeling but I'm not sure...

Wednesday WOD was 5 rounds of:
20 kbs 53#
15 knees to elbows
10 pushups
5 pull ups

I think my time was around 22 min. Kind of embarrassing, but I'm trying to take it a bit easy on my right biceps tendon. I'm thinking I tweaked it a bit in a vicious game of tether ball with Ben last week. It nearly took me out of a golf game too. Hope it gets better soon.

We had a great gym full of energy yesterday morning! Liz and I worked together, Fats, Susy and Michael did the Lumberjack 20, Mark worked "Nate", and Amy was jammin' on weighted pull ups.

update

Last week at the lake, I did a 4 mile run one day and a 23 mile ride oneday. thats it. Took some rest time and slept in.

Monday before work came in with Suzy and Fats and "goated" my way back into working out. Ran through the GHD, KBs, pullups, snatches, OHS, pushups. No time, just got back in the groove.

Tuesday: Started the 1000m row/ 1 min rest x5 WOD, but Austin came in and I did the Death by 10 meters WOD with him. Made it to 15 sprints, one more than when I did it last week.


This map is accurate except for the distance. It was a four mile run. I messed up my watch.

4 mile run.

Just finished "Born to Run". Tried to practice a few of the running secrets in the book. Ran about 15 second per mile faster than my normal pace, then did some barefoot practice....now off to run 100 miles with no shoes. :)
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IMG00413.jpg

Still chillin'
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IMG00412.jpg

Rest day....
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Great run this morning with great friends! Thanks Mark, Amy, and Lake! The map shows this as a bike ride, but we ran. Forgot to reset the Garmin...now off to the lake!

"Death by 10 meters"
Run a 10m (33 ft) sprint at the top of the first minute, two sprints at the second and so on until you can't complete the required number of sprints within the allotted time. Scott and I made it to 14 sprints. Waylon made it to 12. Then we headed out for a mile jog, picked up Suzy on her way back and made her turn and do another mile with us. Awesome morning everyone! Love the energy!

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Wednesday
800m run
Then 5 rounds of:
20 wallball
15 pullups
Then 800m run
25:06
Thursday
3 rounds of:
500m row
30 24" box jumps
25 back ext
20 deadlifts 205lbs
21:49
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Today, swim coach Amy picked a team WOD:
400m run
Then 30 rep stations of:
box jump
squat cleans
double unders
pistols
pushups
situps
and 100 ft of walking lunges

Subbed 60 regular squats for the pistols cuz I'm a puss. Thanks for coming bright and early this morning everyone!


Thanks IT Tech Mark Ekerberg for pointing out how simple this is to put a map on my blog. I wish my walnut sized brain could begin to grasp the obvious...

This was the big 28 mile ride last weekend.

Sunday morning bike ride, about 15 miles.

Today, finally picked up the one I made for Suzy last week:
4 rounds for time:
400m run
10 135# back squats
20 sit ups
20 back extensions

19:49 Tied with Fatty. She was at 75# on the squats. We were neck and neck the whole way. What a good push that is to be so close. Thanks for a great morning everyone!

Squat to max reps of 4 at 218lbs
Started the 100 bench press reps at 135#, but got interrupted by two visitors. Didn't mind at all cuz that was getting real annoying. Got to 47 reps in 9:30 so I'll catch a redo shortly.

Jackie, our visitor from Chandler, AZ, brought this gem I did this afternoon with Ryan, Ben and Kim:
30 kbs (53#)/abmat situps
25 ""
20 ""
15 ""
10 ""
5 ""
7:31 Awesome WOD! No time to breathe!

Catchup day

Man its tough to keep up.
Tuesday's WOD: Roy
15 deadlifts 225#
20 box jumps at 24"
25 pullups
5 rounds
34:21
That was one tough workout...

Wednesday we hit the trail for a 28 mile ride.

Thursday: Snatch training before work.

Friday, hoping to catch up AGAIN on heavy stuff...

Started the day with a quick metcon of 7 rounds of; 135# power clean x3, and 12" vertical jump x7. Finished in 3:49. Gonna get a re-do tomorrow with Amy. Thanks Susy for getting here! Hopefully we'll all pile in tomorrow.

Then on to deadlifts. A sad story. I didn't realize its been a MONTH since my last heavy deads, but I got back on them and only managed 4 reps at 312#. Last month it was 11 reps at 295#.

Then to overhead squats. Topped out at 15 reps at 81#.

Here's some sage advice; Don't ever stop your heavy lifting program!

Thanks Jon and Jacob for the timing clock!

Swimming practice...I'm not dead so it was a success! Thanks to Amy for the coaching tips!

5k run with Suzy and Fatty. A nice slow pace but always good to get on the road

15 mile bike ride with Kim down to Expressway and over to the trolley. Perfect morning for a ride.

A bit of gym time and then a nap snuck up on me...

Yikes! Very tight and sore from the tough metcons this week! Feels good though! Tried to get some presses done, but maxed out a single rep at 122#. That is pathetic but unfortunately the truth. Not much power left in the shoulders right now. Looking forward to a fantastic Saturday morning!

Stole one from CrossFit LA:
800m run
50/10 box jump 20"/spider to crab
40/20
30/30
20/40
10/50
800m run
29:27
youtube "spider to crab" I had trouble linking it. Mostly because I'm a dork.

Very tough. Mark killed it and Amy caught me on the last run. I'm hoping I'm so sore tomorrow I don't feel guilty taking a rest day. Except me thinks I need to press and deadlift...

Tuesday and Wednesday

Tuesday was a CF One World WOD:
3 rounds of;
10 wall ball
10 Box jump (24")
1 shuttle run
:90 sec rest
Repeat 5 times
25:54

Wednesday:
CF Games WOD:
1200m run
63 kbs (53#)
36 pullups
800 m run
42 kbs
24 pullups
400m run
21 kbs
12 pullups
27:06
Did this one with Michael (visitor from Texas), and Mark and Amy, back fresh from the CF Games, Thanks for the t shirt Ames!!

Monday

Thanks Mark for the pic! CF Games were over the top this year!

Busy day at the gym! Didn't sit down and get lunch til 3 o'clock.

Did get in my de-load week for squats and bench press, plus tried out a bench press that was stupid hard! Learned it from Louie Simmons, www.westside-barbell.com Check out the pic. Hanging kettlebells off the bar with rubber bands causes unreal stability issues in the shoulders, back, chest and arms. Started with 97# and made it to 10 before my entire upper body went numb. Then loaded to 133# and did a set of 3, then 10 and 10. You gotta try this!

Sunday 7-18-10

3 mile run through Seepy Hollow before work...Thanks Noel for the run!

Saturday

16.5 mile bike ride, then to the gym with Ryan and Wanda for this CFB original:

6 rounds for time;
250m rowing sprint
20 half body weight deadlift (110 lbs)
15 back extensions on GHD
10 squats

time 17:40

Tons of posterior chain work. Once again lots of fun!! Going to try to hit 195lb bw by the time we go to Minnesota on August 7th.

Friday 7-16-10

Worked out this morning with Liz. My Fat friend was no where to be found...

3x through with a 30 lb dumbbells. Rest 2 min after 3 rounds, repeat for a total of 4 cycles:
1 hpc
1 squat
1 jerk
3 hpc
3 squat
3 jerk
5 hpc
5 squat
5 jerk

Time: 21:40
Exhausting but fun! Should have used 40 pounders and really made it hurt. Thanks for coming in Liz!
It's also time to get back on the strength program:
Worked bench press to 184 lbs x 3 reps. Always dissappointed about my lack of upper body strength. Just can't quit!