Run / random other stuff

It snowed like 7″ today, so it took several laps around the soccer field before I had a decent path worn-in. By then it was dark!

after warmup:

Run 5km @ 80-85 %

203.2 / 152
151.7 / 155
147.4 / 160 = 5:42.3
141.6 / 169
136.2 / 173
135.0 / 173 = 4:52.8
133.7 / 173
134.9 / 173
131.0 / 176 = 4:39.6
131.7 / 178
129.8 / 180
130.4 / 180 = 4:31.9
130.1 / 181
131.1 / 181
132.4 / 180 = 4:33.6

== 24:20.2

10 KTE’s
10 strict pullups
60 situps
10 dips
20 GHD situps
15 back extensions

Back home. Past 4 days were off due to minor head-cold and travel. I got a little sick at the end of camp (doing a time-trial, and then staying up late == bad idea @ end of tough camp), then had a pretty good day of travel on Sunday. Mon/Tues I tried to stay on the sofa or in bed as much as possbile (which is difficult when you have a job, but my circumstances definitely make it possible, to some extent). Looks like we’ll be skiing tomorrow with the kiddies.

“Nate”

Crossfit WOD: “Nate” = AMRAP 20′ of 2 muscle ups, 4 HSPU’s, 8 KB swings @ 2 pood.

My version (pack) = AMRAP 15′ 6 pullups, 6 dips, 4 HSPU (bridged), 8 DB swings @ 45 lbs.

Last time (August 26, 2009) = 7 rounds @ 13:52.

Today = 9 rounds @ 15:59.

I wasted some time walking around, and I also had to wait for the dip machine a couple of times. I probably started a little too cautiously to PR by much, but my HR average for the entire 16′ was still 170!

Dips / Deadlift

“Ouch” would be a good way to sum up this workout in a word. The workout from Monday made me pretty sore, and I was still feeling that when I began today’s workout. My lower-back-area had some really odd sensations when I was deadlifting today. It wasn’t exactly pain, yet I don’t think it was good. Probably from the HPC’s and SDHP’s.

By the end of the workout, I was more or less maxed out on dips. I should have stopped around 80-90.

Deadlift

1. 10 x 75
2. 10 x 95
3. 10 x 125
4. 10 x 155
5. 15 x 155 (grip was more or less done by this point)
6. 12 x 155

Dips

• 10-10-15-20-15-12-11-8

Total Dips = 101

Random Quickie

In between class and training, I had 30 minutes free. I wasn’t feeling and muscle soreness after yesterday, so I went to do a quick little workout. My muscles didn’t have much gas, and I didn’t have much time. It was a fortuitous combination.

10 x Dips
20 x GHD situps
20 x Back-extensions
10 x Pushups

5 x Box jumps
5 x Box jumps w/ jump @ top
5 x 3-step jumps
3 x 3-step jumps
5 x 4-step jumps
5 x Box jumps on big box

Deadlift Practice, back in July:

Too Busy to Think

…Let alone workout. At least, that is the way I’ve felt over the past 36 hours. Students returned to school yesterday, so I had a lot of welcoming/moving in/meetings to tend to. And then there was a 90′ trail run. My ankles held up so-so during the run, and actually they’ve been pretty good since the run.

Today I tried to take off from physical activity. Seven hours of meetings, however, made me want to do something to relax my mind. I decided to do just a bit of dips and pull-ups, in preparation for the Dip and Pull-up testing we’ll do with the team on Tuesday. I only did a handful of each exercise, to wake up the muscles. In just a few minutes of low reps and low intensity dips/pull ups, I was able to realize that I’m still pretty damn tired.

Goal for tomorrow is to totally avoid physical activity, 100%. Golf is the only possibility. Tuesday PM: max dips and max pullups. Goals are 30 pull, 40 dip.

It’s not so bad: Pull / dips / HSPU / DB swing

Another day, another hard workout combining strength and stamina. On the menu:

“Nate” = AMRAP in 15′

• 6 pull ups
• 6 dips
• 4 hand-stand push-ups (piked with elevated feet)
• 8 dumbbell swings @ 45#

7 rounds in 13:52

Dumbbell swings were the limiting factor today. My lower-back was pretty tired going into the session, and swinging the dumbbell only exacerbated that feeling. I am looking forward to a day off tomorrow. Students arrive this weekend, and we’ll use next week as a physical fitness testing for our athletes. I figure I can jump in and do the pull-ups, dips, and 2,000m ski erg along with the kiddies. We’ll see how close I am getting to my goals of 40 dips and 30 pull-ups. I can’t imagine they’re that far off.

Goals for the next few days:

-Thursday = rest/recover

-Friday: may be a day to get in a quality ab/back workout (GHD situps / back extenstions). Also some barefoot running.