Ca - Vert Pulls, KB + Tabata MA - Oct 29

16 rounds in .30 on 1.15
Pulls x10-8 (8 rounds)
Single-hand KB swings x11 w/ 1.5 pood (alternating, 4 rds each)
20 mins.

One round of chins and two-handed swings, for good measure.

Tabata Bag work, punching mostly.
7 + 3 mins.

A trip around the 400m block with Maylow to test the left achilles and the dog. Short-striding didn't help, the achilles isn't happy.

10 hours, 2200-0800/18 hours. 33 mins total, PE: 9.
32/40/28%, 278C-191P. 2870 cal.

Cl - Squat DE + Circuit - Oct 28

Ov Squat
45#x10, 65x10, 95x10
Ov Sqt/Back Sqt
115#x10/x10, same, same
18 mins.

4 rounds
RDL @ 165#x10
Simplicity calf @16x15
10 mins.

9 hours, 2200-0700/18 hours. 28 mins total, PE: 8. 215/12
26/16/57%, 58C-206P. 1448 cal.

Wa - Dead ME + Horz Push Pull - Oct 27

Deads
135# x11, 185x10, 225x7(5+2) , 275x1, x1, x1 225x7 (5+2)
13 mins.

Recline DB presses
8x10 with 60's in .30 on 1.15
11 mins.

Horz rows on cable with neutral strap handles in .30 on 1.15
11@ 70#, 10@ 80, 9 @90, 4 @100, 10 @80
7 mins.

7.5 - 1 hours, 2230-0600/30 hours. 32 mins total, PE: 8.
37/31/33%, 127C-136P. 1629 cal.

Rip Said It.

The problem is that most people, at various points in their training careers, lose sight of the basis for all productive training. They forget that the goal is always to produce a stress that induces recovery and supercompensation and that, as advancement continues, the increased timeframe of this response must be factored in. Variety for variety's sake is pointless. All training must be planned, and success must be planned for. All the variety in the world is no substitute for correct planning.

This noted just days before burying myself for a sick week with the jackhammer of overfrequency.

Metcon - Susan - Oct 26

Hey, my butt's a little sore from the Thrusters yesterday. Go figure. I've done tons more squats and not felt it.

Susan on the treadmill - 9.0 mph/6:42 pace with 1.5% grade, 10 push ups, 10 air squats. Used the camera on time lapse, so only got the rounded up time... 15 mins. Felt fine, not a gas problem or muscular problem.

Felt the left achilles rebel a little on the runs though. I'm biking until springtime.

6 hours, 000-0600/24 hours. 15 mins total, PE: 9. 212/12.
29/49/22%, 329C-149P. 3176 cal. Today was a bust.

Ca - Death by Thrusters - Oct 25

After a pair of days off, one would think I'd have been really ready for this. But I wasn't – wasn't feeling up for hammering today. Maybe I'd have gotten another round. At least I could have done 10 rounds... just not there today. Next time better score better - you're competing against a partial man today.

Death by thrusters @ 115# - 9 rounds + 7.

Then, 4 rounds of the Ca circuit
Simplicity Pulls @ 15 x10
Simplicity bench @ 11 x11-10
PP @ 125, 115, 105 x10
15 mins.

Another set of the pulls and bench to close it.

8.5 hours, 2230-0700/52 hours. 25 mins total, PE: 9. 213/16.
37/30/33%, 188C-208P. 2844 cal.

BRB - Dew's Back Tire + Brighthouse Hill - Oct 22

Up and out to SMG, met up with Dew and hung on his wheel all morning on the MTB. 13 + 31 out, 27 back.

9 repeats on the hill. 15 mins.

8.5 hours, 2130-0620 /18 hours. 93 mins total, PE: 8.
38/25/37%, 164C-244P. 3245 cal.

Wl - L-ightly Done - Oct 21

Feeling a bit thin in the skin today. Schedule called for a Squat DE day and Cl circuit. This is the approximation.

First, the circuit 4x:
Simplicity calf 15/16/17/17 x15
Ext 175/190/205/205# x10
RDL 115/165/185/185 x10-8
17 mins.

Overhead Squat x10
65/95/115/115/115/95
Nice and deep and wide and all that stuff. I'm not going heavy today, just doing them correctly for the ages.
13 mins.

9 - 1 hours, 2330-0630 /24 hours. 31 mins total, PE: 8. 213/14.
30/19/51%, 100C-268P. 2463 cal.

Ca - Death by PP + Horz Push - Oct 20

Death by Push Press; 9 rounds + 3 @ 125#
What to say? When there's no more push to push, there's no more push to push.

Ca Circuit - 4 rounds in .30 on 1.15
Simplicity bench @ 13 (wrong), then x10 @ 12 (right)
Simplicity pull @ 15 x8-10
Push press @ 115# x8-9
Bent over row @ 115# x10

...cashed out with 3 more on the bench @ 13, 12, 11 on the same timer.
20 mins.

9 - 1 hours, 2145-0645 /24 hours. 31 mins total, PE: 8. 211/11.
34/30/36%, 165C-196P. 2397 cal.

Wl - Dead ME - Oct 19

Deadlift.
115# x10, 185x10, 235x7, 285x1, 295x0, x1
16 mins.
It's not heavy, it just won't move. 295 is all the weight that Anytime has right now. See if I can't work that up to a triple.

Frt Squat.
95#x10, 115x10, 145x10, 165x8, 145x10
11 mins.
No messing around, sets on the 2 min, deep.

Cl circuit - 4 rounds:
ext x10 @ 175# / seated curl x10 @ 160# / Simplicity calf x16-13 @ 16
... and another calf just, you know.
13 mins.

5.5 hours, 2330-0500 /24 hours. 41 mins total, PE: 8.
51/12/36%, 73C-213P. 2345 cal.

Wa - Vert Pull + SDHP - Oct 18

Buy in:
Push Press 95#x10, 145x5, 165x0 (WTF?), 145x5, x4, x4
10 mins.

Main set:
10! SDHP @ 115# / Simplicity Pulls @ 14
I liked it so much, when Wictor arrived late, I turned around and did 10! again, reversed. A little more volume than I planned for today, but. But what are you gonna do? Correct. Hammer.
35 mins.

8.5 hours, 2230-0700 /24 hours. 47 mins total, PE: 8. 212/13.
40/22/38%, 134C-233P. 2615 cal.

The Pump Video Demo.

Can't find a good video demo of a pump anywhere. That's still the case, but now there's at least something on the web.

Wl - Squat Day - Oct 17

Ate pretty badly yesterday, and today, no better. Schedule called for a Squat ME day, but no rack. So, what we lack in poundage, we make up for in yardage.

Overhead squat x10/Back squat x10 @ 45#, 65#, 95#, 115#, 145# (x5 Overhead only), x10/x10 @ 115#, 115#, 115#, 95#
Focused on dropping them all deep and in the pocket.

Cl Circuit 3 rounds
extensions @ 175# (first rep, both patellar ligaments popped - very disconcerting) x10
Simplicity calf @ 16 x16
RDL @ 145# x10

...one more calf visit, just so.

8.5 hours, 2230-0700 /30 hours. 30 mins total, PE: 8. 213/13.
31/17/52%, 62C-190P. 1546 cal.

BRB Brick - Oct 16

MTB to Brighthouse hill, 28 there, 28 back.

6 hill repeats on the long slope, 4 on the steep slope. 13 mins.

8 hours, 2300-0700 /24 hours. 74 mins total, PE: 8.
43/37/20%, 146C-78P. 1928 cal.

Dice Deals - Hip n' Hinge - Oct 15

15 rounds Dice rolls:
15x KB swings (3 sets)
8x 120# deep back squats (6 sets)
4x 120# squat cleans (6 sets)
in .30 on 1.15
19 mins.

Tabata Bag work:
12 mins.

One-arm KB swings
6x10 (3 sets per arm) in .30 on 1.15
7 mins.

Bag work was the shizzle today. Gonna have to do that more frequently.

9 - 1 + 2 hours, 2200-0700 /24 hours. 39 mins total, PE: 9. 210/13.
31/24/44%, 131C-241P. 2597 cal.

Ca - PullPush Couplets - Oct 14

5x
Pull ups x10-8
Ring push ups x12
13 mins.

4x
Ring rows x8ish
Push press @120# x10-8
10 mins.

9 - 1 hours, 2130-0630 /13 hours. 23 mins total, PE: 7. 213/14.
40/21/39%, 134C-252P. 2943 cal.

Wl - Today, We Squat - Oct 13

Can't have a Wl day without a squat rack. Improvising at lunch is fine in a pinch, and as an intellectual excercise, but there's not really a need to cut corners.

Overhead 45# x10, 65 x10, 95 x10, 115 x10
Squat 185# x8, 225 x6, 245 x6, 275 x5 (felt shallow), x5, x3 (put the bench in back to "reach" for the box, and sure enough, I didn't get there), 225 x6 deep.
27 mins.

Circuit - 3 rounds
Calves on the A-frame @ 5 x15
Seated Calf @ 45s x12
Extensions @ 190/205/225 x12
Seated curl @ 130/145/160 x12
...One more go at the calf duo on the way out the door.
12 mins.

9 - 1 hours, 2200-0700 /30 hours. 40 mins total, PE: 7. 214/14.
54/9/37%, 60C-248P. 2823 cal.

Ca - Death by PC - Oct 12

Death by Power cleans.
10 rounds + 2 reps @ 135#
Missed at the top, just couldn't catch it. Plenty of hip left though.
10 mins.

Simplicity circuit
4x 12's - missed low, especially since I was doing iso's - 7's on isos.
press @ 10/11/12/11
bench @ 10/11/12/11
pulls @ 13/14/13/13
14 mins.

8.5 - 1 hours, 2230-0700 /24 hours. 24 mins total, PE: 9. 216/12.
35/17/48%, 71C-208P. 2000 cal.

Cl - Easy on the Legs! - Oct 11

Still sore, hamstrings and quads.

Buy in:
5x max reps in time - in .45 on 1.30 (12s+)
Ov Sqt with 45# (one with 65)
6 mins.

4x Circuit:
Seated curl @ 115,130,145,160 x12
Extension @ 175,190,205,220 x12
Simplicity calf @ 15,16,17,16 x15
RDL @ 135 x10-11
16 mins.

3x
Simplicity calf @ 16 x13 / Back Squat @ 135# x12
7 mins.

9.5 hours, 2100-0630 /24 hours. 30 mins total, PE: 8. 214/14.
34/22/43%, 104C-202P. 1894 cal.

Ca - Too Sore to Squat - Oct 10

Feeling the legs today after Volkslauf. SDHPs were good for getting out the kinks.

5 rounds x12s on the Simplicity Bench, Pull, Press. In .30 on 1.15.
Bench @ 9,10,11,12,11
Pull @ 12,13,14,14.13
Press @ 9,10,11,12,11
15 mins.

5x10 SDHP @ 95# in .45 on 1.30. Moving one finger in on the grip each set, starting with all fingers on the knurling.
8 mins.

9.5 hours, 2130-0700 /48 hours. 24 mins total, PE: 8. 213/13.
45/20/34%, 130C-223P. 2880 cal.

Volkslauf 2011 - Oct 8

The strength of the wolf is the pack, and the strength of the pack is the wolf.

Perfect, perfect weather for the run. Post race 72 degrees. Running with Aron and Chacho, and working our way through the obstacles together. Took plenty of walking breaks during the run section, and coming into the ditch, felt my lower back tightening up. Guess I've not been running enough - but that's a blessing as my achilles tendons are fine post-race.
Just felt stronger and stronger through the water, and enjoyed the obstacles. Took them a bit leisurely - spending additional time to help other runners.

4.5 miles: 50.10
5 miles: 56.16
Into the ditch: 1.02.18 (10.39 to do it)
First obstacle: 1.12.58 (19.41 to do 'em)
End: 1.32.39

The 10k's still a run, after all. Helped everyone else over the traditional 8-foot wall, and a couple other people, only to look around and find myself alone. Up, pull and heelhook FTW... glad to see that it's still there.

7.5 + 1.5 hours, 2145-0545 /48 hours. 92 mins total, PE: 8. 213/13.
40/37/24%, 269C-174P. Beers at the Firehouse for UFC to recharge. 3519 cal.

Cl - Bear Complex - Oct 6

Buy in:
5 Bear Complexes x7
65#, 95#, 115#, missed at 135# at 2.5 (not focusing on the press over to the back) and then at 5 (failure), 115#.
Yesterday was off, but my shoulders felt like paper maché today. Lots of presses two days ago, but the Bear compounded it. This was my first real try at the complex (read: last time I was just dicking around compared to today) so I don't know how much toll these exact on the shoulders. But today's payment was a significant one.
18 mins.

Circuit:
4x
x10 extensions @ 175-190-205-220
x11 seated curl @ 115-130-145-160
x15 @ 15 Simplicity calf
x7-8-10-12 RDL @ 135#
17 mins.
Feeling a bit thin today. Resting between stations instead of charging right ahead.

8.5 hours, 2130-0600 /48 hours. 36 mins total, PE: 9. 210/18.
42/24/34%, 172C-246P. 3312 cal.

Ca - Overhead Pressing - Oct 4

Buy in:
6x Overhead Press
x10 @95#, x10 @115#, x8 @ 135#, x2 @ 165#, x4, x5
13 mins.

4x Circuit:
Simplicity bench x8 @13/12/11 - Simplicity pull x10 @14 - Push press x10-8 @ 115#
18 mins.

One more bench @10 and one pull @13 to rep out 10+ for good measure.

8.5 hours, 2130-0700 /24 hours. 31 mins total, PE: 8. 209/18.
43/18/39%, 109C-234P. 2533 cal.

Cl - Front Squats - Oct 3

Buy in:
4x Overheads in .45 on 1.30
x10 @ 45#, 65#, 95#, 115#

Front Squats
x10 @ 115#, x8 @135#, x10, x8
11 mins.

3x circuit:
RDL x10 @ 135#, extensions x10 @ 175#, Calves on the Simplicity x 12 @ 16
9 mins.

Feeling a little flat today.

9 - 1 hours, 2200-0700 /30 hours. 20 mins total, PE: 8. 211/17.
39/18/43%, 106C-254P. 2352 cal.

Ca - Backyardigans - Oct 2

Out there with Kdawg and Hope. All in .45 on 1.30.

5x
10-8 Press @ 120# / Kb swings x16 @ 1.5 pood
17 mins.

5x
Pulls x10-8
Ring dips x10-8
15 mins.

Cash out:
3x8 chins.

8.5 hours, 2130-0700 /24 hours. 36 mins total, PE: 7.
39/23/38%, 132C-222P. 2859 cal.

M Bike - Spin to Win(d) - Oct 1

Easy up Fairfax and down Panorama. 16 miles, one hour. You do the math.

7 hours, 000-0700 /36 hours. 60 mins total, PE: 7.
28/38/34%, 166C-148P. 2187 cal.