Rowing

6 x 500m / 3:30 rest (DF=121)

1. 1:46.9 23 s/m
2. 1:42.4 24
3. 1:39.8 24
4. 1:41.3 24
5. 1:41.1 24
6. 1:40.5 24

Had vball practice for about an hour afterwards. Set some, hit some jump serves. I skipped the last two prescribed intervals because of this.

Cleans & Single leg squats

3 rounds
135# power clean + front squat (used 145# on last set)
10 clams each leg

3 rounds
5 single leg squats each leg
10 Standing T

1 minute Frog Stand (1 set)

Tuesday, November 17: Rowing intervals

Rowing intervals, drag factor 120, rest 1:30 for every 250m

250m: 51.5 26 s/m 1:43/500m pace
500m: 1:41.7 22 sm
750m: 2:34.6 24 sm 1:43.0 pace
1000m: 3:30.5 22 sm 1:45.2 pace
750m: 2:37.9 21 sm 1:45.2 pace
500m: 1:42.3 23 sm
250m: 45.1 38sm 1:30.2 pace

Av: 1:42.9/500m

Monday, November 16: Squats

Squats
1. 220x5
2. 250x3
3. 275x1+4

2x20 walking lunges

2x15 30" box jump

Friday, November 13: Deadlifts

Deadlifts
1. 290x3
2. 310x3
3. 330x3+3

Pull ups
1. 6
2. 5

SLDL
135 x 2 x 10

The SLDL needs more weight.

Thursday, November 12: O-lifting and rowing

Had the weekly olympic lifting workout at lunch today. Did some overhead squats, power cleans-front squats-push jerks and also did some funky twisting into a pushup thing with a 60 lb kettlebell.

Went and rowed 3k in 12 mins afterward.

Tuesday, November 10th: Presses

Press
1. 130x3
2. 135x3
3. 145x3+3

Ring dips got called off, my right arm had some weird hurt going on, was especially bad at the bottom of the dip.

Parallete pushups
2x15

Monday, November 9: Squats & 1000m row intervals

Squats
235x3
250x3
260x3+4

Lunges, 2 x 10

Box Jumps (30" box) x 2 x 10

Three hours later:
4x1000m/4 mins rest (drag factor 119)
1. 3:36.8 21 s/m
2. 3:33.1 23
3. 3:30.9 23
4. 3:32.3 31

Av: 1:46.6 25 sm

Thursday, November 5: Deadlifts

DL

283 x 5
293 x 5
313 x 5+3

Pull ups
1. 8
2. 6

70 lb kb swing x 2 x 15

Tuesday, November 3rd: Presses

Press
1. 120x5
2. 130x5
3. 140x5+3

Ring dips
1. 7
2. 7

Paralette pushups
2x15

Wednesday, November 4: 5 x 1500m row

5x1500m row/5 min rest (drag factor 119)

1. 5:33.2 21 sm
2. 5:27.5 22
3. 5:31.6 22
4. 5:43.8 21
5. Called it off

Skipped interval #5 due to form breakdown and my lower back starting to get sore.

Monday, November 2: 8x500m row intervals

500m row/3 min rest (drag factor 120)

1. 1:40.0 21 s/m (damper of 8, oops!)
2. 1:43.7 22 sm (damper back to 5/6 for the rest)
3. 1:43.5 22
4. 1:43.0 23
5. 1:44.9 22
6. 1:43.3 22
7. 1:44.1 24
8. 1:41.4 26

Average pace: 1:42.9

Sunday, November 1: Squats

Starting the Wendler 531 program mixed with some Pete Plan rowing. The olifting was too much.

Squats
220x5
235x5
250x5 + 5 more

Assistance work
Lunges x 10 x 2
2 x 15 box jumps

Monday, October 19th: Pmenu WOD

Taken from the Aug 31 performancemenu.com WOD:

Power snatch + 2 snatch (done from the hang)
65 lbs x 2
75 lbs x 3

Jerk
130 lbs x 3 x 2 sets
140 lbs x 3 x 3 sets

Clean pull
180 lbs x 7 x 3 sets

Back squat (high bar)
195 x 8
210 x 8
230 x 6

V up
2 x 15

Left knee was pretty sore afterward. I am trying to really focus on not bending it inward when I jump. My guess is that since that is not what I am used to doing it is making the knee more sore, even though it's the correct way to move. I'll get used to it. This was pretty tiring, particularly the clean pulls.

Sunday, October 18th: Rowing and vball

1000m row
1. 3:16.8 29 s/m
2. 3:23.5 26 s/m

I rested like 7 or 8 mins between intervals. This was REALLY hard and I started to really bomb with about 400m or so to go on interval #2. Combined time for 2k meters of 6:40, so that's a good thing. Hopefully with the Olympic lifting I'm going to start doing I'll be able to apply more power and drop my times.

Played vball for about an hour afterward. Tried to keep my knee in the right place every time I jumped. Hurt afterward.

Friday, October 16th: Crossfit Total

Squat
1. 295
2. 310
3. 325

Press
1. 170
2. 180
3. 185 (fail)

Deadlift
1. 375
2. 393
3. 403

Total: 908

Could have squatted more, but still set a new PR. New PR by 5 lbs on the press, that was a true max. New PR by 30 lbs on the deadlift, plus I broke the 400 barrier. Obviously a PR on the total itself, only 92 lbs to go!

Thursday, October 15th: Weightlifting class

Had another weightlifting class on North Fort today. Did some hang cleans, snatch pulls, clean pulls, overhead squats and push jerks. The warm up the guy had us do had some cool exercises that I am probably going to start using in warmups from now on. The rest was good too, having someone who knows what they're looking at helps.

Tuesday, October 13: Cleans & Rowing intervals

Cleans, 5x3
1. 155
2. 155
3. 199
4. 199

Called off set #5 because my left knee was starting to hurt again. Felt like I had better form and got under the bar better this time. Once I get the form really dialed in the bodyweight clean shouldn't be too far off.

Row intervals, drag factor of 120 (damper between 5&6)

250m: 49.9 (28 s/m), Rest 1:30
500m: 1:43 (24), Rest 3:00
750m: 2:39.5 (22), Rest 4:30
1000m: 3:33.3 (21), Rest 6:00
750m: 2:43.6 (22), Rest 4:30
500m: 1:49.3 (23), Rest 3:00
250m: 44.8 (39)

Used a rolling start for all but the 250s, tried to do a racing start for those. The last interval I went as fast as I could, the rest I attempted to keep the stroke rating around 22-23.

Monday, October 12: Squats/Dips/Sprints

Squats, 5x5
1-4. 255

Called it off after the 4th set, my left knee was starting to hurt a little.

Ring dips
1. 9
2. 9
3. 6

Real close to 10 in a row, should be able to hit it next week.

50m sprint
1. 8.35
2. 8.31
3. 7.66
4. 8.0

It sounds like the stopwatch is being stopped a half second late, but at least it's consistently late. Sprint #2 felt a lot faster than it clocked at.

Friday, October 9: Deadlifts and Truck push

Deadlifts, 5x1
1. 355
2. 355
3. 365
4. 370
5. 370

Switching up the set/rep scheme next week, going back to 5x5.

Truck push/sled drag/sprint
1. 1:49
2. 1:48

Much slower than last time (1:33) and not real sure why. Readjusting the workout schedule and adding sprints back in.

Thursday, October 8: O-lifting and dips

Did the olympic lifting class at lunchtime. Worked on form with light weights, all lifts from the hang position.

Later that night:
Ring dips
1. 8
2. 8
3. 5

Tuesday, October 6: Power cleans and row intervals

Power Clean, 5x3
1. 155
2. 175
3. 177
4. 188

Skipped the 5th set, #4 was ugly. My form isn't perfect and was really breaking down so I called it a day.

Row intervals (damper 6, drag factor 120)
1000m: 3:28.9 (22 s/m)
3 mins rest
750m: 2:39.5 )20)
2 mins rest
500m: 1:48.2 (21)
1 min
250m: 46.9 (33)

Felt like puking during the 750m and 500m rows.

Monday, October 5: Squats, pull ups, presses

Squats, 5x3
1. 255
2-5. 260

Pull ups
1. 8
2. 6
3. 5

Press, 5x3
1. 150
2-5. 155

Legs were still sore from those lunges, really felt it at the bottom of the squat. 260 felt good though, will be able to go up to 265 next week.

Friday, October 2: Deadlifts and metcon

DL, 5x1
1. 335
2. 345
3. 355
4. 365
5. 345

Legs were still really sore as hell from Thursday's lunges. I dropped the weight rather than lowered it, the setting it down part was torture.

5 rnds:
5 95lb presses
10 push ups
10 situps

Didn't time it, just kept moving. Couldn't do anything that involved any squatting due to the extreme soreness. Went pretty well, was tiring.

Thursday, October 1: Barbell complex and dips

Was originally going to be squats and dips, but the olifting coaching at lunch turned into a barbell complex workout.

First three rounds were:
5 high pulls
5 front squat lunges (each leg)
5 back squats
5 reverse lunges (each leg)
5 high pulls
5 plyo pushups

Last two subbed push presses in for the reverse lunges.

Was waaaaaaay harder than I thought it would be. Used 95 lbs. Hamstrings are completely toast.

Later on:
Ring dips
1. 8
2. 6
3. 5

Tuesday, September 29: Power cleans and row intervals

Power cleans
1. 129x3
2. 177x3
3. 199x3

Most I've ever done. The o-lift coaching apparently worked, tried to get the form right and the weight just popped right up. I could have done more too.

500m row intervals (damper 6, drag factor 120ish)
1. 1:29.9 (37 s/m)
2. 1:43.8 (23)
3. 1:43.6 (23)
4. 1:37.1 (32)

Rested three minutes between each interval. Total time of like 6:32, so that's good.

Monday, September 28: Squats, presses, chin ups

Squats, 5x3
1-5. 255

Presses, 5x3
1-5. 150

Chin ups
1. 7
2. 6
3. 5

Friday, September 25: Deadlifts and Sandbag/push up/sled drag

Deadlift, 5x1
1. 355
2. 355
3. 355
4. 360
5. 360

3 rnds of:
10 sandbag shoulders, 60 lbs
10 chest slapping push ups
100m 45 lb sled drag

Time: around 6:50

REALLY tiring

Thursday, September 24: Squat and ring dips

Squat, 5x3
1-5. 250

Ring dips
1. 7
2. 7
3. 4

Tuesday, September 22: Power cleans & push press/box jump

Power cleans, 3x3
1. 135
2. 145
3. 145

21-15-9
115 lb push press
24" box jump

Time: 5:21

Monday, September 21: Squat, chin ups, press

Started the CrossFit Wichita Falls program today.

Squats, 5x3
1-5. 250

Chin ups, 3 max sets
1. 7 2. 6 3. 5

Press, 5x3
1-5. 150

Saturday, September 19: Presses and truck push/sled drag run

Presses, 5x5
1. 145
2. 145
3. 150 (5th rep fail)
4. 145
5. 145

Truck push/sled drag/sprint shuttle run
1. 1:33
2. 1:36
3. 1:44

Times were way better than a few days earlier, obviously because a few days earlier I had done squats at lunchtime. The tire weighs 25lbs, so we were dragging 65 lbs.

Friday, September 18: Deadlifts and Row intervals

DL, 5x1

1. 353
2. 363
3. 368
4. 363
5. 353

Didn't plan on doing some pyramid kind of thing, weight just felt real heavy so I didn't push it.

500m row intervals
1. 1:30.5 37 s/m
2. 1:46.5 22 s/m
3. 1:43.6 23 s/m
4. 1:38.9 27 s/m

The first I went for a max time. Missed it by about a second. The second two I tried to keep it near 20 s/m, I think 1:43.6 is my fastest time for one of those efforts. The 4th interval I tried to row at 30 s/m to see what kind of time I would get. Lost the strokerate towards the end, ah well.

Wednesday, September 16: Squats and truck pushes/sled pulls

Squats 5x3
1. 245
2. 245
3. 245
4. 250
5. 255

About four hours later:

Truck push/sled drag/sprint
50m truck push, 50m sprint
50m sled drag (50 lbs), 50m sprint
50m sprint
1. 1:45
2. 1:47
3. 2:05

Holy crap that was tiring.

Tuesday, September 15: Row intervals

5 mins on, 5 off, 4 mins on, 4 off..... 1 min on

5 mins: 1437m/1:44 split, 33 s/m
4 mins: 1103m/1:48, 29
3 mins: 845/1:46, 29
2 mins: 567/1:45, 31
1 min: 298/1:40, 35

4250 total meters

Last time it was 3978 meters. Eh, improvement I guess.

Monday, September 14: Easy row intervals

Rowed four 1k intervals at about a 4:05 pace. Rested three minutes in between. Wasn't hard, felt good. Focused on form.

Friday, September 11: Power Cleans and sprints

5 rnds:
5 165lb power cleans
100m sprint

Time: 10:24

My left knee is KILLING me afterwards. My form sucks and as a result my right elbow is KILLING me. I gotta work on cleans before I try some crap like this again.

Thursday, September 10: PT test

Took an APFT today. Totally half-assed it. 52 push ups, quit early. 45 straight sit ups, quit early. Loafed to a 15:10 or something really slow. Left knee hurts though.

Tuesday, September 8: Rowing intervals

Rowed four 500m intervals, target pace was 1:37.5 and rested 3 mins between each. Used a damper of 5.

1. 1:38.4 (32 sm)
2. 1:39.0 (33)
3. 1:39.3 (32)
4. 1:40.0 (34)

Missed the target on interval #1 because I'm not good enough at pacing myself correctly yet. Missed it on #s 2-4 because I was tired.

I was trying to have a total rowing time of 6:30, ended up with 6:36.7

Monday, September 7: Squats, running, truck push

Squats, 5x5
1. 230
2. 235
3. 235
4. 240
5. 240

Ran two laps around the block (approx 487m) with five mins rest.
1. 1:41
2. 1:38

50m truck push
1. 36.8 (forwards)
2. 48.8 (backwards)

Saturday, September 5: Deadlifts

Deadlift, 5x5
1. 310
2. 320
3. 320
4. 320
5. 320

Friday, September 4: Presses and rowing intervals

Press, 5x5
1. 135
2. 140
3. 145
4. 150
5. 145

About three hours later:

1000m row intervals
1. 3:17.5 (33 sm)
2. 3:23.4 (31)

Rested about 5 mins in between. Total time of 6:40.9

500m row
1:38.5 (35 sm)

Used damper of 5 for all.

Wednesday, September 2: Truck push shuttle runs

So we pushed the truck for 50m, ran back to the start line and then back to the truck, and then pushed the truck for about another 50m.

1. 1:41 (forwards both ways)
2. 2:21 (backwards both ways)
3. 2:14 (backwards, then forwards)

Legs were dead as hell.

Tuesday, September 1: 800m intervals

800m intervals
1. 3:09
2. 3:18
3. 3:26

I was going to do a fourth interval but decided against it because my legs hurt so damn much from the FGB. Was hoping for sub-3, maybe next time.

Monday, August 31: Squats and Modified FGB

5x5 Back squats
1. 225
2-5. 235

Didn't want to go too heavy since it's the first time I've done squats in a while.

Modified FGB
5 rounds of 1 min 20lb wall ball, 1 min 75# push press, 1 min 24" box jump, 1 min rest

1. 63
2. 61
3. 55
4. 48
5. 45
Total: 273

REALLY REALLY tiring. The real thing is going to be a BITCH.

Saturday, August 29: Hill sprints

There was a path behind the hotel we stayed in that was slightly uphill for about 50m, then the last 50m or so went up a pretty steep incline. Sprinted up it five times with 5 mins or so between sprints.

Friday, August 28: Deadlifts

Deadlifts 5x5
1. 305
2-5. 315

I need to start doing 5x5 of the strength lifts. The 3x3 crap isn't cutting it. This was pretty hard, my hands lasted until the last set, which was good.

Thursday, August 27th: Thrusters/burpees

21-15-9
100# thrusters/burpees

Didn't time it, didn't have a watch. This was done at about 2000 ft of elevation and it seemed harder than it should have been.

Wednesday, August 26: Rowing class

Rowing class was cool. We just rowed out a longass way, turned around and went back. The water was really flat (I still managed to almost fall in, ha) and my butt was really sore afterward from all the rowing.

Tuesday, August 25th: 2k row

Been a while since I did a 2k time trial. Was feeling sort of tired, but gave it a shot anwyay.

Time: 6:57 (about 34 s/m, didn't write that down)

The goal was to go sub-7:00, so it was a success! Now I go back to 500m intervals until I can consistently row sub 1:30s with 3-4 mins rest. Hopefully that will get me to 6:30, but next up is 6:45.

Monday, August 24: Rowing class

Had my 2nd on the water sculling class. For some reason it was harder this time. I couldn't go straight, damnit.

Sunday, August 23: 100m sprints

Ran three 100m sprints with 5-6 mins in between. Last time I did this I timed myself at 14.69.

1. 14.35
2. 14.03
3. 14.31

Not bad, still a whole second away from the goal.

Saturday, August 22: Rowing class

Had the first on the water sculling class. It was fun. Not too tiring, but a decent enough workout. It'll get harder the better I get.

Thursday, August 20: Tabata, Shuttle run, Truck push

Did pull ups, push ups and sit ups tabata style. Didn't do all 8 rounds of pull ups first, rotated through the exercises for 24 rounds. Didn't keep any kind of score, just exercised.

Did some shuttle runs with sandbags as an experiment. It was hard.

Did a 50m truck push to finish it all off. REALLY hard, should work these in more often somehow.

Wednesday, August 19th: 500m intervals

500m intervals

1. 1:29.6, s/m 39 (PR!)
2. 1:46, s/m 22
3. 1:45.2, s/m 22

1000m
3:58, s/m 21

Just barely made sub-1:30, but that means I made it! Started off like a bat out of hell, started losing it around 250m left. Really really hard, felt really bad. Tried to keep form strong throughout, I think my times are getting better because I'm rowing more efficiently. Next stop: 1:25!

I was initially going to do two 1000m intervals, but I was so damn tired after the 3x500m and the one 1000m that I felt I had done enough.

Tuesday, August 18th: Slapping push ups/jump squats

5 rounds of:
10 slapping push ups
10 jump squats

Time: 5:07

The pushups turned into sets of 1 and 2 somewhere around the middle of round 3. The jump squats weren't hard, should probably make it 15 next time to balance out the workout.

Sunday, August 16th: 1000m row intervals

1000m rowing intervals

1. 3:46, s/m 19
2. 3:43, s/m 21
3. 3:38, s/m 21

All done with a damper setting of 4.

Saturday, August 15th: DL/burpees

More ring dips/GHD situps in the warm up. Also did a few multiple rep sets of DLs at lesser weights and about 10 burpees.

5 rounds:
5 x 275# deadlifts
10 x burpees

Time: 5:10

Best time ever on this workout. Last time I did this in May I got 6:26. I haven't been doing a whole lot of metconnish-type workouts in the past few weeks, but I have been doing a lot of deadlifting/sprinting. I guess getting stronger is working. I have to add some more metcon stuff back in the rotation and I'll get even better results.

Friday, August 14th: Press/Front squat/Sprints

Started to mix in some ring dips and GHD situps to the warm up. This will only help, since ring dips are hard as crap.

Press, 5x5
1. 125
2. 135
3. 145
4. 145
5. 135

Front squat, 3x5
1. 205
2. 205
3. 215

50m sprints
1. 8.46
2. 8.12
3. 7.94

I am still pretty sure the times are about a half-second slow. Felt like I was actually running faster than before, but even taking .5 secs off, it's not that big an improvement. Eh, keep at it I guess.

Wednesday, August 12th: Run, OHS, Box Jump

Run 400m, 21 100# OHS/Box jumps
Run 400m, 15 OHS/box jumps
Run 400m, 9 OHS/box jumps

Time: 13:20

The OHS were all unbroken and the easiest part of the workout. All the deadlifts I've been doing must be working, I guess. Running sucks and I suck at it, clearly the weak point here.

Tuesday, August 11th: Deadlifts and rowing

Warm up
1000m row
DL: 3 x 155, 2 x 265, 1 x 331

DL
1 x 363 (fail near the top, grip started to go)
1 x 363 (switched to mixed grip)
1 x 383 (fail)
1 x 373

500m intervals (all on damper 4)
1. 1:38.9, s/m = 38
2. 1:49.5, s/m = 23
3. 1:49.3, s/m = 22
4: 1:46.4, s/m = 21

Sunday, August 9th: 400m intervals

400m intervals
1. 1:18
2. 1:23
3. 1:27

This was more tiring than I thought it would be. Would like to get near 1 min, but that's a ways away. Thought I could do better than 1:18. Legs are still pretty sore from the Tabata This.

Friday, August 7th: Front squats & Tabata This

Front squats, 3x3
1. 225
2. 225
3. Didn't happen, knee was sore

Tabata this:
Pull ups: 8/6/5/5/6/5/5/5 = 45
Push ups: 10/11/8/7/6/6/7/6 = 60
Sit ups: 11/10/10/10/9/9/9/9 = 67
Squat: 15/15/15/12/12/12/13/13 = 107
Total: 279

Sucks, whatever. Never done tabata style pull ups before. I felt terrible afterward for a while.

Tuesday, August 4: Rowing class

Only had 7 people in the boat and I was in the middle. What that means is I was rowing the entire class. It was good stuff, my legs were really dead. The water was choppy as hell, sort of a pain in the ass.

Sunday, August 2nd: Heavy Fran

15-12-9
135# thrusters
pull ups

Time: 11:40

Ouch! Haven't done pull ups for a while because my elbow had been acting up. Didn't hurt during the workout, didn't hurt afterward. The thrusters sucked.

Saturday, August 1: Rowing class

Water was really calm today, class was fun. Didn't seem like such an asskicker right afterward. About two hours later a giant wall of exhaustion hit me.

Friday, July 31: Deadlifts & sprints

Didn't record the warm up sets.

DL, 3x3
1. 320
2. 320
3. 320

320 is all the weight we have. I need to get more so I can keep going to 400.

50m sprints
1. 8.28
2. 7.84
3. 7.97
4. 7.66

I think the clock was stopped a little late on the first three. Had a different timer on #4.

Thursday, July 30: Rowing intervals

Sleep: About 6 hrs

WOD:
4 x 500m intervals
1. 1:38, damper 6, 37 s/m
2. 1:52, damper 4, 23 s/m
3. Same as #2
4. 1:53, damper 6, 23 s/m

The first interval I tried to row fast. Went 5 secs slower than my PB. Who knows why, ah well. For #s 2-4 I tried to keep the stroke rate low and see how fast I could go. #1 was by far the toughest physically, but 2-4 weren't exactly easy either. I rowed a real slow 1000m piece afterward trying to focus on perfect form.

Foam rolled and iced my knee at night.

Wednesday, July 29th: Thrusters and burpees

Warm up:
2 rnds of 10 sec Samson Stretch/10 squats/10 push ups/10 sit ups

3x3 ring dips

WOD:
AMRAP 10 mins
5 x 115 lb thrusters
10 burpees

Did 5 rounds. It got up to 104 degrees today, hot as crap in the garage. Probably could have done more rounds, but who knows. Tiring. Left knee is sore, been icing it throughout the day.

Monday, July 27th: Presses and sprints

Presses, 3x3
1. 155
2. 155
3. 155

Could have done a bit more. Wasn't sure what to try since it's been a while. Felt good.

50m sprints
1. 8.38
2. 8.12
3. 8.12
4. 8.06
5. 8.03

Slowest set yet. I think the watch wasn't being stopped right when I passed the finish line, but eh still slow. I usually do deadlifts before the sprints so my legs weren't as warmed up this time since I did presses. Also, my left knee was pretty sore and that no doubt affected my times.

Sunday, July 26th: Yard work

Was a rest day workout-wise. Spent it shoveling gravel/soil/beauty bark. Not so bad but not really rest either.

Saturday, July 24th: Rowing

Had another rowing lesson. It's pretty fun, lots of stuff to think about. At some point it'll become muscle memory and not require so much concentration. My legs are usually tired but not horribly so afterwards. The knees feel good since there's no real impact.

Friday, July 23rd: DL and Sprints

Warm up: 3 rnds of 15 sec samson stretch/10 push ups/10 squats

15 x 115 lb thrusters

DL warm up: 3 x 199, 2 x 243

DL, 3x3
1. 307
2. 307
3. 307

50 m sprints
1. 8.1
2. 7.94
3. 7.53

Left knee was pretty sore, decided to shut it down after 3 sprints. Even that may have been too much.

Monday, July 13th: DL and sprints

Sleep: 6ish

Warm up: 3 x 10 push ups/10 squats/15 sec Samon stretch
9 x 95 lb thrusters

DL: 3x205, 2 x 243, 1x313

WOD

1x343
1x351
1x361

50m sprints
1. 7.68
2. 7.56
3. 7.75
4. 7.81
5. 7.87

Recovery:
Foam rolled legs and upper back. Iced left knee and right elbow. I think the thrusters may have aggravated it.

Sprints seemed slower than they should have been. I think I left 25-30 lbs on the table for the deadlifts.

Saturday, July 11th: Rest

Sleep: 6:15

Had drill today. Did 15 x 75# thrusters at home, nothing else of note.

Recovery:
Foam rolled legs. Didn't ice, should have. Legs feel ok for the day after a 2k row.

Friday, July 10th: Row 2k

Sleep: Around 6

Did some squats, push ups and rowing for warm up. Didn't really have an organized one.

WOD:

Row 2k

Time: 7:11

Best time yet, was still a little disappointed it wasn't under 7 mins. I think I have some idea of the pace I need to keep myself on, I just can't row consistently. Once I start the rowing class and after I've done more than just time trial workouts, I'll probably start to figure it out. Felt LIKE CRAP for a while afterwards.

Recovery:
Tried to stretch a little post workout, mostly just sat on the ground staring into space trying not to move. Foam rolled legs/upper back and iced both knees and lower back.

Thursday, July 9th: DL & sprints

Sleep: About 6 again

Warm up:
3 rnds: 10 squat/10 push up/15 sec SS

15 x 75# thrusters

DL: 3x205, 2x255, 1x285

WOD:

DL: 3x3, 295 all three sets

50m sprints:
1. 7.60
2. 7.34
3. 7.44
4. 7.41

Recovery:

Foam rolled legs/upper back. Iced left knee, lower back and right elbow. Elbow seems like it's getting better, should probably slowly work pull ups back into my warm ups.

Wednesday, July 8th: Rest

Sleep: Around 6:15, give or take a 10 minutes

Rest day. No warmup/WOD/much of anything.

Recovery:
Foam rolled legs, upper back, right arm.
Iced left knee, lower back, right elbow.

Was way more sore than I expected today. Disappointed that my back is as tight as it has been the past few days. Hopefully that goes away since I rested today.

Tuesday, July 7th: Dips/Broad Jumps/Sit ups

Sleep: Almost 6 hrs

Warmup:
3 rnds of 10 squats/10 push ups/20 sec Samson stretch

WOD:
AMRAP 12 mins of:
5 ring dips
10 broad jumps
15 situps

Total: 5 rounds + 3 dips

Ring dips are hard. Broad jumps are hard. Situps were fine. I should work the dips into warmups from now on. My shins are sore from the jumping.

Recovery:
Foam rolled legs, upper back and right arm.
Iced left knee, lower back and right elbow. Feels ok I guess. Shin muscles are sore.

Monday, July 6th: DLs and Sprints

Sleep: About 4 hrs. Eh.

Warm up:
3 x 10 squats/10 push ups/15 secs Samson stretch each side

Thruster challenge day 1: 9 X 75#

DL: 3 X 205, 3 X 255, 1 X 285

WOD:
DL, 3X3
1. 290 2. 290 3. 290

50m sprints:
1. 7.81
2. 7.40
3. 7.50
4. 7.50

Rested 3-4 mins between each. Lisa did something different with the stopwatch, but I actually did feel faster.

Did some post workout foam rolling and stretching.

Recovery:
Foam rolled legs and upper back. Massaged/iced my elbow and iced the right knee. Feeling a little sore after the work today.

Sunday, July 5th: Rest

Sleep: 7.5ish hrs

Foam rolled, stretched and iced a lot. Tomorrow starts the thruster challenge. Should be fun.

Happy Independance Day!: Wall ball & burpees

Sleep: Close to 8 hrs

Warm up
3 rnds of:
20 sec Samson Strech, each side
10 push ups
10 squats
3 burpees

Was originally going to try 21-15-9 OHS/burpees, but warming up doing OHS with just the bar was sorta tweaking my ribcage muscle. Changed the WOD to:

5 rnds of:
10 x 20# wall ball
10 x burpees

Time: 6:34

Recovery:
Stretched post-WOD. Foam rolled legs/back/right arm.
Iced left knee, right elbow. Feels ok, will probably foam roll/ice more later tonight.

Friday; July 3: Deadlifts & Sprints

Sleep: 7ish hours

Warm up:
10 squats
20 second Samson Stretch, each leg
10 squats
100 jump ropes

DL: 5 x 95#, 3 x 185#, 3 x 255#

Deadlifts, 3x3
1. 285
2. 285
3. 285

Still taking it lighter on the weight, probably won't ramp it up for another week or so.

50m sprints
1. 8.16
2. 8.03
3. 8.50
4. 8.57

Times are a lot slower than the last 50m sprints I ran. I'm not entirely sure I correctly measured the distance. Plus I had Lisa telling me when to start so I had to react rather than just hit the stopwatch when I started moving like last time.

Recovery:
Foam rolled legs, upper back and right forearm/bicep&tricep.
Iced lower back, left knee and right elbow. Lower back feels the best out of the three. Legs were really fatigued after the DL/sprint combo.

Wednesday, July 2: Rest

Sleep: 6ish

Hamstrings were worn out, decided to make it a full rest day.

Recovery:

Foam rolled the legs and upper back/shoulders.
Iced my left knee (twice), lower back and right elbow. Put the ice pack directly on my elbow like they say not to. Have a rashy kind of thing there now. Guess that's why they say not to do that?

Wednesday, July 1: Front Squats & Vball

Sleep: 6:15 or so

Warmup:
10 air squats
Samson stretch
FS 3 x 135
FS 3 x 155

WOD:
Front Squat, 3x3
Used 205 for all sets

Played two full games of volleyball, had to quit during the third because my ab was starting to hurt again.

Recovery:
Foam rolled legs & upper back
Iced lower back, right elbow, left knee and upper right abs

Will probably not work out tomorrow. Was originally planning to do some rowing intervals, but should probably avoid something that hard since I aggravated my ab today just playing volleyball. Legs are a little sore from the sprints. Slowly working my way back to bigger weights.

Goals

I should probably list my current goals. Here:

Sub 12.5 sec 100 meter

• Ran it today, 14.69

2x BW deadlift

• Current max 341, BW 230. Around 1.5x

45 sec. L-sit

• Not sure on current best, probably around 10-15 seconds

Tuesday, June 30th: Sprints

Had a weird injury in my right rib cage, so I haven't done much for about a week. Seems to finally be better, so I'm back to working out.

On some other workout logs I've been looking at, the guys have been logging their sleep/food/recovery techniques. I'm not going to log food because I'm not that disciplined. Sleep, however, seems really easy to keep track of and recovery/pre-hab stuff will be good to log because I'll be more consistent with it. Here goes:

Sleep: 12-6, 6 hrs, baby woke up around 3am (which was weird)

Workout:
100m Sprint: 14.69
50m sprints: 7.31, 7.31, 7.50
40 yd: 5.65

Overall felt pretty good. Could feel the ribcage muscle a bit after the sprints, but it didn't hurt like it had recently. Rested around 8 mins after the 100m, 4-5 mins between the others. Ran the 40 yards instead of a fourth 50m because I thought it would be cool to see how I stack up against all the NFL draft prospects. I don't think I'm going to get drafted.

Recovery/Prehab:
Did not stretch post workout. Stupid.
Foam rolled legs & back.
Iced lower back and left knee, some soreness.

Thursday, June 18th: Cleans and Slapping pushups/jump squats

Cleans, 1-1-1-1-1-1-1

1. 135
2. 155
3. 165
4 & 5. 175
6 & 7. 185

Eh, I have bad form. Could probably get a lot more weight up. As it is the 185s are basically just power cleans. I'll work on it.

15-12-9
Slapping push ups
Jump squats

Time: 3:44

Slapping push ups get to be a bitch. Dips yesterday tired my chest out.

Wednesday, June 17th: Front squat, pull ups, dips

5 rounds:
5 x 115 lb front squat
5 x chest to bar pull ups
5 x ring dips

Time: 9:48

The front squats were easy. The chest to bar requirement adds some suckass to the pull ups. A few times I got up high enough but didn't touch the bar, so I had to redo the rep. The ring dips totally sucked.

I didn't want to do anything that would be too taxing on my back and knees after the row yesterday. This workout went well and I felt a little better afterwards.

Tuesday, June 16th: 500m Rowing intervals

4 rounds of:
Row 500 m
Rest 3 mins

1. 1:33.9, 29 strokes/min
2. 1:39.6, 28 s/m
3. 1:42.5, 31 s/m
4. 1:45.4, 32 s/m

So I started on this one rower, about 10 secs into the first 500m the rower starts making this popping noise that sounded bad. I switched, set up the interval workout and started rowing. About halfway through I noticed the damper was set on 8 (I meant to use 4) but I had gone too far to stop at that point. I got a pretty good time, but my back was trashed afterward.

Monday, June 15th: Squats and Mile intervals

At lunch:
Squat 5x5

Sets 1-5 all done with 245 lbs.

After work:

Run 1 mile: 7:30
Rest 8 mins
Run 1 mile: 7:50

Holy crap I suck at running. The 5k this Saturday should be really interesting.

Squats felt good, especially considering it was the first time squatting in about a month.

Wednesday, June 3: Deadlifts

Deadlift, 5x3

1. 285
2. 295
3. 309
4. 309
5. 309

First time I tried deadlifting since I twisted my back about a month ago. Wasn't bad, not quite as heavy as last time but eh. The over/under grip makes a giant difference, at no point was my grip in danger of failing.

Tuesday, June 2: Row 2k

Row 2k.

Time: 7:17

Last time I rowed a 7:19. I thought I'd be able to get closer to 7:00, but such is life. I was sort of worn down a little from playing volleyball 3 of the previous 4 days. Whatever, 7:00 next time damnit.