Cl - OvSDHP - Feb 28

Buy in:
3x
20 hyperflexions/8 feet to bar/20 pumps

Main set:
21-15-9
Ov squat/SDHP @ 95#
13 minutes.

Cash out:
4xmax reps (12+/8ish)
A-frame @ 6/Seated @ 35+25

High pulls were 4 times harder than the squats. Just blown. I spent so much time resting; not even funny. I have some top end, I just can't hold the rpms.

10 hours/24 hours. 37 minutes total, PE: 8. 212/14.

WoD - Woody - Feb 27

AM: Woody WoD - 5 mi
25 mins there, 23 mins doing work, 25 mins back
3 mins obligatory run with Maylow

9 min/mi with a lot of braindead walking. What a crisp, clean, snow-bowl day. Pushed a couple of .1 intervals on the way home, only to negative split 30 seconds. Split the heavy work with a lot of RI - 11/10 - 8/7 - 5/4 ... pretty much

It all feels terrible, but the snowball is beginning to roll, I can just feel it. Wait, now that I see that I'd done this 7 weeks ago, and three minutes faster then. Here I grind my teeth together in a determined grimace.

PM: easy bike to Beach, 5-6-7 sets (?) dead hang chins @ 6-5-4s.

6.5 hours/24 hours. 76 minutes total, PE: 7. 214/14 - post run and breakfast.

AR - CnP - Feb 26

1 max rep Push press
5/6/7/6/6/6 Clean and press
1 max rep Push press
...all at 120#.

Complete rest (picking lemons) between goes.

7.5 hours/48 hours. not for time, PE: 6. 211/12.

Ca - Something New - Feb 24

6x8
30 secs on with 5 secs warning/30 secs RI
Chins/Reclining DB presses @ 60#/Pulls/Bar Dips

The dips got hardest, firstest. I like this WoD. Just hard enough without it being CF stupid. A moment of inspiration to make it happen. I'll work up some variants, for certain.

9 - 1.5 hours/48 hours. 25 minutes total, PE: 8. Hell, I can't remember, but I suppose it falls within the same 5-point range on both accounts.

Wl - Goblet Squirts - Feb 22

Wanted this one today, until walking into the gym. Lots of people there, doing their cardio. Guy in his work boots. Three guys texting. Not an upper, coming in the door. I want to create a space.
Besides my own happy space that I'm forced to forge.

3x
2o hyperflexions/10 extensions/11 seated curls/15 A-frame @ 5.5/12 seated calf @ 2

(5 minute constitutional hiatus … shit!)

10 extensions/11 seated curls/12 seated calf/rep out (17ish) A-frame @ 3.5
15 goblet squats @ 40/45/50/55/60
alternate with 12 seated calf/rep out (17ish) A-frame @ 3.5 for the first 3x

Felt unsettled and uncorked throughout the night. Very distracting.

8.5 hours/24 hours. 24 minutes total, PE: 6. 213/14.

S Run - 400 Ints - Feb 21

Weather and skies were clear today, so amended everything to get it on outside.

5x400 on the country roads out after work.
1.19/1.45/1.55/1.54/1.45
generally 3.30ish dogtrotting another quarter between each.

Stride felt blocky. Been awhile since I've done rolling repeats. I gotta get this penciled in, with some volume expansion before summer rolls in.

8.5 hours/24 hours. 32 minutes total, PE: 8. 215/11 (pm).

AR - Sunday Out - Feb 20

Took an easy 1 mile hike to snag a cache while crewing the bike race, then in the PM,
5x max reps
Pull ups/Push press @ 120#

Not much sleep today.

AR - AR15o - Feb 19

The usual AM NEN:
110x 3 rounds
Ceiling stompers/push ups/air squats

Felt good today. Seeking to add to this in the PM, but we shall see. Tomorrow will be a zero with crewing at the Pine Flat races, so I better double down today.

7.5 hours/48 hours. 14 minutes total, PE: 7. 210/15-210/12.

Wl - Overhead - Feb 17

Hmm, let's see, one set of hanging knees to chest before I tore off the callous that I'd lifted yesterday with a subcutaneous blister. First real one in a while. The hardest part of this workout was washing my hands with the antibacterial soap afterward. I even said a bad word in that moment.

Overhead Squats
9 @ 65#
10/11/12/13/9 @ 85#
1 min RI

4 rounds
A-frame @ 5 a side 12+/Seated calf @ 45 12/Hyperflexions 20
30 secs RI

7.5 hours/24 hours. 27 minutes total, PE: 5. 211/17.

Ca - Pull Push - Feb 16

Death by pullups
11.9 rounds, neutral grip.

Life by bardips - heh.
10! ... rounds on the minute.

7 hours/72 hours. 22 minutes total, PE: 7. 213/15.

Valentine's Day.

Only the second time in the last 11 years I've not been in NYC, walking around Times Square with my hands in my pockets, shouldering past couples on my lonesome.

So, not only was I happy to be with the fam, and happy to be eating mondo shrimp with the fam, I had a moment at the table realizing that this strange little non-holiday called Valentine's day is a time where we put on a day on hold to celebrate Love. Not romance, mind you, but Love. Those who only go for the candlelight or roses are selling the day short.

Silly, a bit? No need to have a special day to toast clean air, or skin, or refrigeration, or ... well, Liberty. That one, we do, at that, and we make a big deal out of it with fireworks and such. Love is an abstract notion as well, and even more fundamental than personal freedom. We are right to take a moment and value it.

AR - AR-15o - Feb 13

So, today was going to be a double session, with this little mini-wod in the AM, and running alongside Boogie on the bike in the PM. Got this one logged, later in the day didn't happen.

3 rounds
150-age, rep out with
Ceiling stompers/push ups/air squats
RI 1 min

Round one felt like a whole lot of squats, then I realized, I went all the way to 150 without subtracting. Senility cannot minus out. Didn't opt for the abmats on this today, and I liked it better.

7 hours/48 hours. 17 minutes total, PE: 6.

Wa - The Basics - Feb 11

No commentary. Saltines. This is not a meal, it's simply repast.

4x10 feet to bar/3x15 hyperflexions

3x 6-8-10
Deads @ 185#
1 min RI

3x12
Declining DB bench @ 55's
Chins

9 - 3 hours/24 hours. 28 minutes total, PE: 7.

Cl - The Bear - Feb 10

But I just gave blood, I say.

Today I could have used some. Feeling more than a pint and a half low. I wonder if taking iron is doing anything, as willowy as I felt this day. Granted - I grant myself, with all the grantingness I can self-grant - granted, this week has completely sucked in terms of dietinsomniacortisol, so I give myself a bit of a pass.

6 rounds
95# bar, complexes at 4-4-5-5-5-4 reps.
interleave
calves on the A-frame @ 6, 12 reps/seated calves @ 2, 10 reps

I want to say that the hardest thing about the Bear is remembering what comes next. I wanted to continue repping the thrusters or cleans, or presses. But that's not a difficulty, that's just miscues. What's hard is that "holy shit, this sucks" feeling that they induce. 95 lbs should be light. It's not. It wasn't. Not today.

7 hours. 23 minutes total, PE: 7. 209/15.

WoD - Death by KB Swings - Feb 6

Something simple today, with some hip drive. Been wanting to test on this one for awhile now. Shooting for something higher than 16 rounds, after a lunch at Lengthwise and hustling to get to a Super Bowl party. Grip and gas were the limiting factors. I can do better, it will just hurt a lot to get it done.

19.12 rounds @ 1.5 pood.

9 hours/24 hours. 20 minutes total, PE: 9. 210/15-210/13.

Wa - PushPull - Feb 5

Out late doing the Father Daughter dance last night, so relaxed all morning, and then had a minute before heading out to finish the tear-down. So. As Dan Johns might say I just headed out to the backyard and (and I paraphrase) stood over the metal. Grabbed it and put it overhead.

6x max reps
Press @120#
Pull ups (matching the press numbers - presses went unbroken, these never do)
One minute RI.
Sets looked like 10-9-8-8-7-8.

I simply feel like tearing it up right now. Gonna do some deep stuff tomorrow. Can't wait.

8.5 hours/48 hours. 17 minutes total, PE: 6. 211/14.

AR - Beach with Buzz - Feb 3

Easy mile out and back to Beach Park with Kdawg on the Buzz Bike, complete with rubbing front brake. A good part of the workout today was pushing on his back to keep speed up. He wanted to stop frequently and throw rocks into the river and stuff, so I got a good number of jumping jacks and squats in.

8 sets of max rep mixed grip pull ups on the playground structure. It's pretty great for neutral grip and underhand, with a fat pipe to palm on overhand grip. This is going to be a regular stop now.

9 - 2 hours/24 hours. 46 minutes total, PE: 5. 209/15.

Wl - Southwood at its Core - Feb 2

Buy in:
3x 8-10 Feet to bar/15 hyperflexions w/ 15# ball
...one more feet to bar.

Tested the Southwood 8-6-4 complex. Went a bit light and subbed out the front squats for Ov squats. My ass is empty from all the deads yesterday. Used a wide snatch grip and held it throughout, which felt strange for the HPC and press, but too narrow for the Ov squat.
8 @ 75#, 6 @ 85#, 4 @ 95#

No antagonists today, some dipstick lost the pin to the extension machine.

Then
3x 10 Ov squats @ 95#/12 Calves on the A-frame @ 6/10 seated calves @ 2
...one more pairing on the calves.

Couldn't sleep last night (PM training amped me up?) but I feel good, there's a training effect going on. Just need to recover right and keep the ball rolling.

8 - 3 hours/24 hours. 30 minutes total, PE: 7. 210/16.

WoD - Death by Streetclothes - Feb 1

Wanted to get in and do some Southwood complexes, but had to head for the homestead to spell the little lady instead. Used the Pendalay and banged out a Death by Push Press, and Death by Deads instead. Stopped before the deads dead-ed me, but it was plenty anyway. Walker was doing Death by KB Swings, and got up through 16 rounds with the 1.5 pood. I wanted to just step off when he did, but he grabbed the bar and did some deads. So I had to continue.

Push press: 9.6 rounds @ 120#. No "fizzle out" here … When these went, they went immediately.

Deadlifts with the same bar. Nice and light, when Walker finished with the KB at 16 rounds, that seemed like a good stopping point for me, since my butt felt a little empty. Light bar, did I say that? I just kept all focus on doing perfect reps, good breathing, weight on heels. Anyway, did up through 16, then 18 after Walker did 17, then 2o. And that was enough. Could have done more, but I'd rather use this to build on and live to fight another day.

And yeah, did it all in denim and an old Volkslauf shirt.

8 hours/24 hours. 30 minutes total, PE: 7. 211/14.