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.