8-8-11
spin 45min (4x3 hills, 4x3min flats, 3x30s sprints)
2x100m walking lunge

Shoulders from Sundays workout are sore and tight. Where's my PVC?

8-7-11 sunday
Main-
10-9-8-...1
Jerk 75#
walking lunge #25
push up
20:49

I almost didn't push 75#. this being my second day back, I thought I would ease my way into it. Though at times I lost my focus on the negative lift, I'm happy I kept the weight. My shoulders!

6.18.11
10 of each
Dislocates
R/l walking lunge

10 wall climbs
Felt better about these this time; able to crawl back down "gracefully"

25min a.m.r.a.p.
5 Curtis p
20 double unders
*20 burpees every 5min
6 rounds plus 4
The burpees were killer! I'm happy I was able to do the du's at all. My qickness still is not what it used to be.

6.17.11
800m run on treadmill 7.5-8.0
50 straight leg sit up with 25lb bar
50 back extensions
1000m row 4:12
50 hollow rocks
50 good monings 45lb bar
800 m run 7.5

6.15.11
warm-up:
foam roller- hips, glutes, quads, back, lats
run 800M
tabata sit-ups about 11 each time, then dropped to 10.

Main
5x5 power clean- 85, 85, 95, 105, 115
really tried to focus on triple extension. The last set was challenging, but my efforts helped.

finisher: 5 rounds
10 bear complex #65
150 jump rope
completed 3 rounds and 10 bears
OMG! my quads are still sore from yesterday and I was super slow. Normally #65 is easy, but I just didn't have the muscle control. I switched my focus on to good form and tried to fix my back squat.

6.14.11
warm-up- 10 reps each 3 rounds of air squats, leg swings, hip swings, doslocates

back squats
warmed up with empty bar than gradually added weight up to 95lbs.
main:
6x7 back squats
6x14 v-ups
under 14 minutes
walking out of the gym i knew my quads were spent and it should have been my glutes. gotta fix that.

6.13.11
warm-up 30s (30s of stride lunges, side lunges, squat,dislocates, side planks) 2 rounds

sumo deadlift high pull
5 x 10 @ #65. rest 90s.
rest 8mins
3 rounds in 14mins of
5 clean and jerk #85
15 #35 DB swings
25 push ups
supposed to be 5 rounds, but ran out of time.

rest 1.5 hours

12 200M treadmill sprints with 90s rest.
8.0mph 4x
8.5mph 4x
9.0mph 3x
9.5mph 1x

6.12.11
30s each. repeat 3x
lunge strides, lunges, balanced snatch, dislocates, R side plank, L side plank

5x 3 power squat snatch #65. I worked on my pull and snappy hips extensions. Felt good on the 3 round.

Isabell Indigetstion
30 power snatch
5 burpees on the minute.
6:50
could have lifted more (more liek 70-75), but I wanted to drill in the pull. also, feeling a little tired and it was very muggy.

6.11.11
Portola track. 10x 200m sprints with 1:15 rest.
100m walking lunge
3min plank

6.8.11
30min elliptical moderate intensity
rest 5mins
10mins of Cindy
5 pull up
10 push up
15 squat
5 rounds, plus 3 pull ups

my hands were killing me! gotta fix those calluses.

6.7.11
warm-up row 500m

push press 5 reps on the minute #70
rest 5mins

3,5,7,9,7,5,3 reps of
inverted push up on bench and knees
toes to bar
eccentric dips
power snatch #65
about 25mins

6.5.11
Total rest day watching day 3 of regionals. My glutes are beginning to feel the "Prison" wod.

6.6.11
My hamstrings and glutes are still sore from Saturday. Today's focus is on long running intervals

treadmill. 0% grade.
4x800m run with 3min rest.
#1 8.0mph (~3:45)
#2 8.0-9.0 (~3:40)
#3 8.4-9.0mph (3:33)
#4 8.8mph-9.2 (3:29)
(started each interval at lowest pace then finished last .10miles at the highest speed. fastest time 3:29)

Lots of stretching and rolling lower legs.

6/4/2011
7am class at Crossfit Willow Glen in San Jose
Lisa, Laura and I went to Crossfit Willow Glen (Little Willow Glen sounds like a cute spa, but it proved to be a friendly crossfit community that brought it).

Warmup
Jump rope, dynamic stretch

WOD
"Prison"
20, 19, 18, 17...2, 1
Burpees
10 DB #25 walking lunges between each set of burpees

Time: 35ish

5.24.11
20mins foam rolling and tennis ball/pvc trap mobility. my neck is super tight.

met ty, nat, and molly for a workout, but I didn't really get much accolmplished other than the foam rolling.

5min warm-up. my left foot is still not up to par, but made a little progress stringing them together.
drills- high knees, butt kicks, carioca, moving plank, crab walk

5 rounds,25 reps of each-
kb
pvc ab mat
k2e
#35 k2e
32ish

5.23.11
30min elliptical
tabata treamill: 12% incline, 6.0mph

5x5 eccentric dips
8x3 bench press #95
5x3 deadlift #145

4mile walk with the dog- pose style running drills (4x1min 91bpm, 1x4min 96bpm)

Thursday 5/19/11 Day 4
my glutes for the sped skate are sore in a good way.

Row 90sec, 1min rest, 90s, 45s rest, 90s, 30s rest, 90s, 15s rest, 90s, 30s rest, 90s, 45s rest, 90s
meters 7 intervals: 368, 369, 371, 361, 357, 362, 365M
30 dips. 5 eccentric, 5 assited alternated to reach total
10 bench hspu bent knees, 5 straight leg bench hspu, 10, 5
my shoulder nerve felt pinched (little numbing) so I stopped and stretched. the numbing stopped.

Wednesday 5/18/11
Skills and drills
3x1min lateral hop/speed skate
5x suicide sprints
5x 10 lateral hops and sprints
5x bj bounding
5x squat bj
5x bj circuit
rest
50,40,30,20,10 kbs
sprint 3x 10m
20,18,16,14,12 burpees
alt kbs and burpees
17:43

my hamstings are fried from the good mornings and my back extensors are a little tight, but not too bad. I went for a lite hike in glen canyon with the dog and my legs were definately tired and not in the mood for speed.

Training with Nat, Ty and Molly is personally rewarding- They keep me pushing hard, realizing my strengths and weakenss, and much more fun than doin it solo. I look forward to seeing them compete.

Tuesday 5/17/11 Day 3 of Games training
500, 400, 300, 200, 100m row rest 1min, 45s, 30s, 15s
Thrusters #100
2reps every min for 10min
Db wod 25#
Hps
R hps
L hps
2 arm hsc
Jerk
R hsc
R jerk
L hsc
L jerk
R lunge
L lunge
Amrap 18 reps

Finally got the hang of the sequence and the snatches. my forearms and hands are on fire!
Rest
L sit 2min
Sdlhp 5 at #85
T2b 5
every 2min
Rest
"Michael"
800m run
50 good mornings
50 ab mat
Mixed some reps at ghd for both
30:54


Monday 5/16/11 Day 2 of Games training
2000m row 9:36
20mins of foam roller and stretching

5.5.11
tabata run
12% grade, 6.5mph
Done! This was hard. My heart rate went through the roof. I tried to focus on higher turn leg over and pulling up.

3x15 incline sit up
3x15 45 degree b ack ext (ham/glute)
3x15 kbs
3x15 bench press #65
3x5 strict pull up


5.4.11
8am
30min run with dog- beautiful day at Crissy Field

12pm
warm-up
10 hollow and superman roll overs
10 k2e
10 kbs
5 hand wall walks

WOD #1
shortgun- 50 burpees for time
3:16
WOD #2
prowler 100M
5 rounds
Ouch! my quads

5.3.11
3x3min as much distance as possible. rest 3min
bike
warm-up 8mins
#1 1.1miles
#2 1.1miles
#3 .98miles

rest 3+ hours
1min intervals of
TRX chest press
jumping touch squat
TRXrow
speed skate
TRXsupine mtn climbers
lunge matrix
3 rounds

5.2.11
rest day