Wod - The Chief - Sept 29

Lost count doing running rounds (gonna pick on Wic and say that I was hoping he'd be counting for me, but he'd just done the WoD and wasn't in the mindset to count to 3) 5 and the pushups on the first round, then I think 4 and the cleans on the second. If the 3rd and 4th were 4 rounds each, and I know I got 4 rounds and the cleans on the 5th, then it was 22 rounds and the cleans this time.

Best prior was 4 rounds each round = 20. But those weren't compiling, just stopping after squats to count the full round. Fewer rounds but more rest.

7.5 hours, 2300-0630 /18 hours. 20 mins total, PE: 9. 213/12.
45/22/34%, 133C-206P. 2430 cal.

Wa - Horz d'Oeuvres - Sept 28

5 rounds in .30 on 2:00
Horz row @ 90 x10, x 10-8 @ 100 / Bench x10@185#, x10 @ 205#, x8 225#, x5 245#, x4 255#, x8 225.
23 mins.

5 rounds in .45 on 1.30
Neutral grip pulls x 10-8 / Chins x8
7 mins

8 hours, 2300-0700 /30 hours. 30 mins total, PE: 7. 214/12.
45/31/24%, 138C-105P. 1844 cal.

Cl - Circuit & Overheads - Sept 27

Another easy day.

4 Circuits:
Extensions x11 @175/195/205/220 - Simplicity Calf x16 @16 - RDL x8 @165#
18 mins.

Cash out:
Overhead Sqt x10 @ 65#, x12 @95#, x10 @ 115#, x8 @ 135#
8 mins.

7.5 hours, 2300-0630 /24 hours. 26 mins total, PE: 8. 211/13.
32/25/43%, 143C-247P. 2733 cal.

Ca - Simplicity Circuit - Sept 26

What to say? 5 rounds with Wic on the Shafter Simplicity trio.
x10's In .30 on 1.15
Pulls @ 14-13, Presses @ 11-10, Bench @ 12-11
One more bench for reps for good measure.

9 hours, 2100-0630 /48 hours. 20 mins total, PE: 7. 213/15.
39/27/34%, 92C-115P. 1395 cal.

MBike - Lighthouse Century - Sept 24

Last time we did this ride, it just felt longer. We rode it faster, and stopped just as much, but I suppose we stopped for shorter breaks. Out at 0700, in at 1500.

Right out the gate I knew I wasn't doing well. Wine tasting and beer drinking on the trip over (Tobin James, Eos, Firestone Walker, Castoro, Jan Kris) with nary a sip of water, then some of the worst sleep I've had in months (didn't set the alarm, just knew that Matty's loud mouth would wake me, but kept turning over thinking is it time? is it time?). Drank my way through the first half of the ride, and didn't really feel myself until the final 15 miles. Didn't have any gas on any of the hills - and the only saving grace is that the skies were overcast, cold and spitting mist all day. Any sun at all and I would have probably gone raisin. The early going was fun though - dripping wet but still warm enough to ride. Didn't feel cold, in fact, until mid-morning. No nasty headwinds north of Cambria. Really nice stop for lunch at Sebastian's in San Simeon, right at Hearst Castle.

6.5 - 4 hours, 2200-0430 /36 hours. 325 mins total, PE: 8.
39/42/19%, 361C-159P. 3945 cal.

Wa - One Toke Over the Line - Sept 22

Feeling pretty darn close to overtrained, eight days straight. Life has gotten in the way of training for so long, now that there's time in the clear (granted, during the lunch hour, and with merely adequate gear) I'm all in. Taking tomorrow off as a road day anyway, tapering for the Lighthouse. Still, couldn't dodge the power cleans today. See how everything feels after the weekend and will re-evaluate the schedule.

Buy in:
4x Power clean & Press
95#x10, 115 x8, x8, 135# x6
9 mins.

Circuit - 4 rounds in 30 on 1.15
Simplicity bench @ 12/11 x11/10 - Simplicity pulls @ 14x10 - Push press @115# x7/6
16 mins.

8.5 - 1 hours, 2200-0630 /24 hours. 25 mins total, PE: 8. 211/16.
40/15/45%, 78C-229P. 2294 cal.

Wl - Lunchtime Legs - Sept 21

Buy in:
Ov Squat 45#x10, 65 x12, 95 x14, 115 x10
9 mins.

Deads:
185# x10, 235 x5, x5, 255 x3
8 mins.

Circuit
3 rounds:
RDL 185 x7/ Extensions 175# x12/ Simplicity calves 16 x16
14 mins.

Cash out:
Back squat 135# x20

7 hours, 2130-0540 /24 hours. 31 mins total, PE: 9. 210/15.
34/13/53%, 70C-287P. 2243 cal.

Ca - Pyramid of 4's - Sept 20

Buy in:
4x10,9,10,9 SDHP @ 115#
in 30 on 1.15, which was the work/rest interval theme for the day.

Antagonists:
4x10
Push press @ 115#/Chin grip pull downs @ 13 on the Simplicity

Main Set(?):
5 rounds on the Simplicities x10
Pulls @ 12/11 - Press @ 10 - Bench @ 10
Did the last two rounds of pressing with the oly bar. It's just better that way.

7.5 hours, 2300-0630 /24 hours. 31 mins total, PE: 8. 209/15.
36/21/43%, 126C-260P. 2453 cal.

Cl - Light, but Lots - Sept 19

AM
Power wheel holds/Power Wheel pumps/ab wheel rollouts
10 mins.

PM
Buy in:
Ov Sqt 45x10, 65x12, 95x10+5 back, 115x10,x10, x10
11 mins

Clean
95#x8, 115#x6 - 5 rounds
13 mins

3x16 Simplicity calves @ 16, then

Circuit 3 rds:
Simplicity calves/extension tops @ 175#x12/RDL @ 185#x5-6
21 mins

8.5 hours, 2200-0630 /30 hours. 56 mins total, PE: 8. 210/15.
40/19/41%, 90C-195P. 2087 cal.

Ca - Death by KB & Pull/Push - Sept 18

Buy in:
Death by KB swings. 10 doubled rounds with the 1.5 pood. 20 was enough, don't think I could have gotten 22 in the next round if I'd tried.

Then, 18 rounds in 30 on 1.15:
5 pulls (8's)/4 ring dips (8's/9's)
5 pulls (still 8's)/4 ring push ups (12's)
80 pull ups, feeling like I needed a rep count above 50.

7.5 + 2 hours, 2300-0630 /24 hours. 33 mins total, PE: 8. 213/14.
46/24/30%, 111C-140P. 2236 Cal.

M Bike - Base Camp - Sept 17

AM
Solo to the base of Round Mt - turnaround at 55 mins, where I bumped into Matt and Walker, who escorted me home. They took it easy on me.
27 miles. 1.45.

PM
Ab wheel/Power wheel rollouts.

9.5 - .5 + 1 hours, 2130-0700 /18 hours. 105 mins total, PE: 8. 214/13.
40/23/37% - 190C-298P. 3750 cals.

Wl - Floor, Bar, Me - Sept 16

Buy in:
Deads
165#x10, 235 x6, 255 x4, x5, x4. It's a grip issue. Those 4's had at least the fifth rep left in the tank, but I was gonna drop the bar. On a side note, Shafter Anytime only has 35's and 25's, and I was pulling 255 thinking it was 235. Sure was light when it was 235 in my mind.
15 mins.

Circuit: 4 rounds
Extensions (top range of motion) @ 220 x11/Simplicity calves @ 16 x16/ RDL @ 165 x7,9,11,9
14 mins.

8.5 hours, 2200-0630 /24 hours. 29 mins total, PE: 8. 214/13.
33/19/48% - 89C-219P. 2243 cals.
I'm up a few pounds and feeling bulky. Not blocky, just like it's all meat and I can move the world.

Ca - Squat n' Circuit - Sept 15

Buy in:
Overhead Squat: 45# x20, 65# x20, 95# x15, x13, x1,7 x15
23 mins.

Main set:
Simplicity circuit, 6 rounds in .30 on 1.15
Pull @ 14/15/14/14/13/12 x8-12 - Iso Press (hold at bottom) @ 12-10 x7-8 - Iso Bench @ 13-10 x7-8
16 mins.

9 hours, 2200-0700 /48 hours. 39 mins total, PE: 8.
41/19/40%, C-159 P-337, 3696 cals. A good day shitcanned by 3 pieces of pizza.

Wl - Rackless - Sept 13

Buy in:
Ov Sqt x13-12's @ 45-65-95-115#
9 mins

Front Squat
115#x10, 165#x6 x7 x6 x6
14 mins
Tried to do 175# on the last set but failed to clean it off the floor. Man, I want bumpers. Doing squats with just the deck and the bar is cool.

Circuit Omissions
2 rounds
Simplicity calves x15, Extensions x10, Seated curl x10, Romanian DL @ 115 (first)/135 (all after)
Dropped the Seated curl, then DLs, then Ext, for 5 sets of Calves.
14 mins

9.5 hours, 2130-0700 /24 hours. 39 mins total, PE: 8.
34/16/50%, C-74 P-226, 2055 cals.

Ca - Pull n' Power Clean - Sept 12

5 sets of 3 Sqt Cleans + 7 Hang Power Cleans
@ 95#/115#/135#//
15 mins,

Then, 8 rounds of 6-8 Simplicity pull downs in 30 on 60ish @ 15 (about 5 sets) and 13 (last 3 sets).
12 mins.

6.5 hours, 030-0700 /30 hours. 27 mins total, PE: 8.
21-36-43% - 156C/186P - 1711 cal.

Goblet Squat Demo - Professional Edition.

Hotel Modicum - Sept 11

7 rounds x 10s of reclining presses with neutral grip/6 of inclining presses with bar grip @ DB 50#'s - in 30 on 1.15 - 16 mins.

11 tabata rounds of bottom-to-bottom goblet squats with 35# - 6 mins

5 rounds of plank-pulls with 35#s (too much), 25#s (still too much), and finally 20#s.

8 hours, 2230-0700 /72 hours. 29 mins total, PE: 7.

M Bike - Sept 8

Sumo pulls yesterday, or just an accumulation of bad rest? Either way, the legs didn't have it today.
Up Panorama, down Rattlesnake, back on the bike path. Climbing feels good, power output on the flats was flat.

8 hours, 2200-0600 /18 hours. 92 mins total, PE: 8.

Ca - Nameless Anon - Sept 7

Terrible sleep.

5 rounds, in .30 on 1.15:
Simplicity pulls x8 @ 15/14
Simplicity bench x7 @ 14
Push press @ 95 x10 /135 x5 /115 x/115/115
...one more pull set for good measure.

Cash out:
SDHP x10 @ 95#/ 3x8 @ 115#
Somethin' like that.

6 hours, 000-0600 /24 hours. 23 mins total, PE: 8.

Cl - Sept 6

Buy in:
Ov Sqt with bar only
3x10
Front Squat @ 95/115/115#

3 rounds:
Extensions x7 /Seated curl x11 /Simplicity calf x15

Cash out:
3x8/10/10 Front Squat @ 135#

7 hours, 2300-0600 /36 hours. 25 mins total, PE: 6.
42/17/41, 31 C-92 P-226, 2299 cals.

M Bike - Sept 5

Out to Enos and back (thankfully, as I don't want to stay out there) on Walker's Kestrel. Quite a few stops to adjust seat height, etc, but lots of steady state work.

72 hours. 124 mins total, PE: 7.
39/27/64, 34 C-212 P, 2972 cals.

Ca - Lunch Circuit - Sept 2

Buy in:
Ov Squat x 10 @ 65# 3 rounds/ Easy calves on the Simplicity x15 @ 14

Main Set:
5x (7's mostly)
Simplicity Pull @ 14/15, Press @ 12/11, Horz Press @12
in 30, on 1.15s

Cash out:
Same as Buy in.

7 hours, 000-0700 /72 hours. 25 mins total, PE: 8. 211/11.