REST DAY

I had the pleasure of attending a mobility certification in NYC today. I learned a lot and will be implmenting it all into my training aswell as anyone who will listen over the coming months.

2nd round

So I ended up hanging around the gym for a bit longer and wanted to do a but more so I tested my overhead squat.

warmup
mobility drills
bw squats

10 OH squats with bar
5 with 95lbs

strength
overhead squat 5 x 1
135 , 185 , 205 , 215 , 225

I'm pretty happy with all these, I had to do 205 like 3 times as I lost balance on the way up. I would have liked the 225 to have been a little cleaner but I'll take it!

warm up
100 double unders - 22,16,15,30,7,10
Mobility drills

10 reps with bar
10 @ 135
5 @ 185

Strength
Deadlift 5 x 3
185 , 205 , 225 , 275 , 300

rest 5 min

WOD
5 pullups
10 push ups
15 squat
AMRAP 10min

= 10 rounds + 5 pullups + 10 push ups

push ups are still my weakest exercise by far. Everything else was easy. Cardio felt good the whole way through, I just kept failing on the pushups. I'm goin to start doing them alot more in every workout from now on till I'm happy with them.

warm up 
mobility drills + 100 double unders.

WOD
5 rounds for time
5 muscle ups
10 overhead squats - 95lbs
15 KB swings - 55lbs

- 12:10

I had decided not to train tonight but I started having a play and one thing led to another.

Turkish get ups 
regular and squat style each side with each weight
2 w 70lb dumbbell
2 w 85lb dumbbell
2 w 100lb dumbbell

The video below is using the 100



3 sets of 5 HSPU
3 sets of 5 pistols each leg

So I got up this morning a little sluggish but warm and cosy at the same time. Watched the news while having my breakfast and coffee occasionally glancing out the window at the pissing rain.
It would have been so easy for me to just stay there on the couch and kill some time on the net but I had told myself last night that I was going to run to the gym.
I managed to cover the 6.1kms in 30:35 which I'm pretty happy with. I thought it would take at least 30 so I was right on the button pretty much.

While running in the rain I was looking at all the cars full of people on their way to work, some people looking at me like 'who is this guy running in the rain?' and some people were probably thinking "why is he running in the heavy rain ? surely he can't be enjoying it" The fact is that I wasn't enjoying it. I hated every step I took. The point is that I made myself get up when I didn't want to and slugged it out because I told myself I would.

Sometimes you have to do things you don't want to and sometimes its good to make yourself uncomfortable on purpose. Weather that means running in the rain or going to the gym for the first time in months is relative to you and your abilities.
I choose to put myself in these situations and I always feel good afterwards. The beginning and middle may not be very pleasant but the end always justifies the means.
There are always a million excuses not to do something and the time is never going to be right. You cannot control what happened yesterday or what will happen tomorrow. The only time you can take full control of is right now, this moment.

So of the 3 people that may actually read this, go out and do the thing that you were putting off doing today. You maybe tired or sore form your workout yesterday, or the kids might need this or that etc etc etc. Just get out there and start doing whatever you need to do. I know it sounds cheesy but seize the moment ! You are in complete control of your life and you have the power to achieve anything you set your mind to, so get out and do it !!!

REST DAY

Just chilled today, did a little bit of practice stuff but no workout.

2nd dose today

I went back to the gym this evening to do a bit of strength work.

warmup
upper body mobility drills
100 double unders - 4 sets - 27,28,24,21

Strength
Shoulder press 5 x 5
105 , 115 , 125 , 135 , 140

140 was really difficult, just made the last rep. I'm pretty happy with this as its 5lbs more than my previous PR for 5.

100 double unders - 10,11,20,5,13,7,19,8,4,3

Thrusters / Pullups

warmup
mobility drills
100 double unders - I decided to do this in 5 unbroken sets of 20 to try and work more on consistency. It took quite a few goes and twice I lost it at 16 and 17 reps so that was a little frustrating!

10 thrusters with the bar

WOD
five rounds for max reps of
Thrusters @ 2/3 bodyweight
pullups

Thruster weight = 120lbs

T  / P
10/15
10/16
11/16
10/13
10/15

total reps = 126

This was a pretty unusual workout. You were allowed take as much rest as was needed between sets. I didn't feel very good this morning during and thought that my score was pretty bad but in comparison to everyone else who posted on mainsite it seems ok.

Airforce WOD

warmup-
 100 double unders - much more consistent
Mobility drills
Trunk swings
Golf swings
Crossovers
Arm circles
Hip rolls
Leg swings
Deep lunges
Prison squats

Few thrusters just with the bar.

WOD - Midwest sectional qualifier
95 lbs
20 thrusters
20 Sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats

Every minute on the minute do 4 burpees.

Time = 8:35

Pretty tough workout, I found the thrusters the hardest but it's probably just because it was the first exercise and my HR needed to increase. Overhead squats were my strong point and the burpees sucked! Every one of them.

40 min Tempo run

warmup
mobility drills
5 pullups
20 push ups
10 pistols - alternating

running drills

40 min Tempo run @85% R.P.E
I'm no 100% sure how far I got on this one as my phone app cut out sometime during the run and I didn't take notice of any landmarks at the turnaround point so I couldn't map it accurately but judging by what I think I did it was around 7.5km.

Good run all in all. Its the longest I've ever ran before and I felt pretty good.

Rest day

Really sore after yesterday so having another rest.

Zzzzzzzzzzzzzzzzzzzzzz

Linda

warmup
mobility drills

WOD
Modified Linda aka 3 bars of death
Deadlift - 225lbs
Push jerk - 160lbs
Squat clean - 140lbs

10,9,8,7,6,5,4,3,2,1 reps for time

Time = 25:39

This was extremely hard. Being the third workout I did today it was bound to be!
The prescribed weight for this was 285 for the deadlift (1 1/2 BW) and BW bench press which I subbed for the push jerk as I don't have a bench.

Awesome workout but really hard!

Tabata sprints

warmup
Running drills

Tabata sprints
8 rounds of sprint for 20 seconds, rest for 10 seconds

This was tough but was pretty quick so was all good. I kept the work rate pretty constant.

Tabata this

warmup
100 double unders- getting better but still took a good few sets
Mobility drills

Tabata this
Each exercise is done for 8 sets of 20 seconds of work followed by 10 seconds of rest. The workout is scored by adding together your lowest sets numbers for each exercise.

6 + 15 + 5 + 4 + 9 = 39

Pretty shit result. My endurance really needs to improve, especially my pushups.

REST DAY

I decided to take another rest day today as I felt like I needed it.
I'm looking forward to getting back into it again tomorrow

REST DAY

zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz
first rest day in 8 days so needed to chill

Chipper from 09 Games

Warmup
100 double unders- I'm going to start doing 100 every warmup until I can do it unbroken. It'll probably be a while though!

W.O.D
Chipper from 09 Games








This was brutal! Really hard. I can't believe that the guy who won did it in 19:36 after 2 workouts that day plus 5 the day before!

I set a time cap on it of 30mins so I just made it. Luckily I had Gil to push me through the lunges otherwise I wouldn't have made it.

Mens 2009 Games Triplet

warm up
mobility drills + double unders - getting worse again, need to practice them more

Strength
Deadlift 5 x 5
185 , 205 , 225 , 245 , 265

same weight as a few weeks ago for 5. Def need to start deading a little more.

WOD
max rounds in 8 minutes
4 HSPU
8 KB swings 2 pood (70lbs)
12 GHD situps

I managed 5 rounds flat. I finished the last GHD sit up with 3 seconds left.
Pretty tough but short. GHDs are another big weakness!
I'm glad they don't pop up too often.

9 rounds 1 min on 1 min off

warmup
mobility drills
10 pullups
10 dips
10 squats
running drills - 5 mins
light jog - maybe 400m

9 rounds 1 min on 1 min off
This was pretty tough. All out efforts each one. I'm not too sure how much distance I was covering each time but it was pretty consistent judging by the buildings I was using as markers.


Vibrams are pretty much broken in now. My calves are adjusting.

Max Snatch in 10 min (CF games 2009 event 6)

warmup
mobility drills
Burgener warmup with PVC then 45lb bar

few reps at 95lbs

WOD
Time limit of 10mins
find your max snatch
125 , 135 , 145 , 150 , 155 , 165

really happy with this ! new PR.
I feel like I may have gotten 165 but I decided to leave it there.

Jackie revisited

So I was going to rest today but everyone at the gym did the benchmark jackie yesterday and the last time I did it my pullups sucked and since they have gotten much better I wanted to have another crack at it.

warmup
double unders + mobility drills

WOD
"Jackie"
for time
row 1000m
50 thrusters @ 45lbs
30 pullups

= 7:38

I took a video of the workout as I thought people might think I was lying just to say I got a faster time.
I'm pretty happy with this time as on Jan 11th I got 9:38 so I was a full 2 mins faster pretty much a month to the day.
I guess I'm doing something right!

warm up
skipping + mobility drills
5 pistols each leg
5 muscle ups on bar

WOD
5 rounds
row 500m
135lb power clean - 12 reps
95lbs thruster - 15 reps

This was brutal! complete slugfest
total time = 29:50

Round 1 - 4:44
Round 2 - 6:36
Round 3 - 7:13
Round 4 - 6:27
Round 5 - 6:03

I pretty surprised that my last 2 rounds were faster than rounds 2 + 3. I guess I got into a grove.
Managed to keep all the rows under 2 mins.
In the last round I raced it as I wanted to get sub 30min.
just made it !

30 min Tempo Run

warmup
mobility drills, focus on running drills

30 minute tempo run @ 15 RPE
I got bang on 6kms in 30 mins so 5 min kms

Slightly faster than my last 5km run so pretty happy with it. I'm def getting a lot more comfortable running now but saying that I'm enjoying it would be going to far!

warmup
skipping and mobility drills
10 pullups
5 unbroken muscle up rows

burgner warmup

10 squats with bar
5 with 95lbs
3 with 135

WOD
resting 60 seconds between sets
Back Squat 2-2-2-2-2-2-2-2-2-2

225 for for the first 5 sets then 230 , 235 , 245 , 255 , 265

last rest I almost failed on the way up so the weight was pretty good. I probably could have started to increase it a little sooner but it was still tough.

rest couple minutes

9 unbroken muscle up rows - getting pretty solid.

10 frog stand to press into handstand.

Stretch.


Big storm coming tonight so I'm hoping I'll be able to get my run in tomorrow!

REST DAY

I've decided to take deviate slightly from the MEBB training that I have been doing for the last few weeks.

For the next 3 weeks I'm just going to follow the main site WOD and see how it goes. I will have to scale things back for some of the workouts but I will do my best to stick to it. I will follow my own warmups and skill work but the bones of my workout will be this.

looking forward to it.

today I just messed around doing a few handstands and muscle ups here and there.

3 x 1000

warmup 
mobility drills - focus on running
5 ring dips
7 strict pullups
10 pistols - 5 each leg.

3 x 1000m 2 min rest between each 


1: 4:38
2: 4:13.9
3: 4:32.5


I was pretty surprised at how much faster the second one was but now that I think about it I think I was running down wind so I guess that must have helped!
It was really cold out today and very hard to breath. Second day out in the Vibrams and my calves are still taking a pounding.

ME WK3 Day 3 Cycle 1

warmup
skipping
mobility drills with focus on shoulders

warm up sets
10 @ 45lbs , 5 @ 65lbs , 3 @ 95lbs

Strength
Shoulder Press 5 x 1
135 , 145 , 155 , 160 , 165


I attempted 165 twice but couldn't do it. I'm pretty happy with this as I set a new PR by 5lbs but I would have thought that it would have been higher seeing as my PR for a set of 3 was 155.
Once again I suppose I can't complain.

That completes my first Max Effort Black Box cycle. I will post the schedule for my next cycle tomorrow.

WOD

Art of Strength essentials test 

weight - 35lbs KB

each exercise is done for 30 secs - bell cannot touch the floor once you begin.

Right side - start on floor

turkish get up - finish standing

high pull to snatch

press

long cycle clean

squat

single arm swing

figure 8 to hold (finish with bell in left hand)

Left side

single arm swing

squat

long cycle clean

press

high pull to snatch

reverse turkish get up

I used a lighter weight on this than the previous time I did it but half way through I realized I should have gone with the heavier one. 

Still good but I should have made it harder for myself.

rest 2 mins

spend 2 mins in a handstand - 2 sets, 1st 1min 25secs, 2nd 35secs

5 pistols each leg with 15lbs barbell overhead
5 bw pistols each leg
My right side is still sooooo much weaker than my right. I may start doing them all the time just to try and help them progress a little faster.

warmup
mobility drills
3 rounds
5 ring dips
7 strict overhand pullups
10 pistols (5 each leg)

WOD
4 rounds
row 400
20 wall ball

= 10:02

Turkish get ups
5 each side with 55lbs

Pretty good workout. I felt really good when everything was done.

ME WK3 Day 2 Cycle 1

warm up
mobility drills
burgner with PVC

BW squats
squats with bar
few sets of 5s and 3s building up

Strength
Front Squat 5 x 1
205 ,  215 ,  225 ,  245 , 265


I attempted the 265 twice but failed on both attempts. I probably should have tried a lighter weight but .....


Rest

Art of Strength essentials test 
weight - 45lbs KB
each exercise is done for 30 secs - bell cannot touch the floor once you begin.
Right side - start on floor
turkish get up - finish standing
high pull to snatch
press
long cycle clean
squat
single arm swing
figure 8 to hold (finish with bell in left hand)
Left side
single arm swing
squat
long cycle clean
press
high pull to snatch
reverse turkish get up

A very short one, but a burner!

9 min Time Trial

My calves are still pretty sore but I have to get this run in so I bucked up.
warmup
mobility drills + running drills
5 pullups
5 dips
10 squats

9 minute Time Trial 
The goal is to basically run as far as you can in 9 mins. I feel like I could have gone much faster but that happens a lot I guess.
Distance = 1.99 km , 1.24 mil

This was about 2 1/2 mins faster pace than my 5km pace which is to be expected but It should be faster.

I've kind of been more focused on my Strength training since beginning this program so after this week I will begin to focus more on my running. I am not training for anything specific other than the 1/2 at the moment so my goals should be more on this.

REST DAY --kinda

Today was pretty much a disaster training wise. I went out for a run this morning but literally couldn't run because my calves are still sore from Saturday!
I've started using a foam roller now though so hopefully that will help me work out the tightness and DOMS a little faster in future.
When I got to the gym I started my warm up and just felt really weak and got quite light headed so I just stopped half way through my warm up.
My diet has been a little off the last few days as I have not been feeling good so I guess it caught up to me.
Hopefully everything will be back to normal tomorrow.

ME WK3 Day 1 Cycle 1

I really wasn't feeling it today but wanted to train anyways.
First day of maxes.

warmup
mobility
3 rounds
5 strict pullups
5 ring dips
10 squats

burgner warm up

few warm up sets @ 95, 135 , 155

Strength
Power Cleans 5 x 1
185 , 195 , 205 , 215 , 225

I managed to PR but I wasn't really happy as I just felt like shit today.
I suppose I can't complain.

Turkish get ups
2 each side with 70

REST DAY

Im really happy to be resting today!! sooooooo sore. My calves are still killing me from the sprints on saturday so I need the rest.

Just found this website along with the lecture. There are 9 parts to the lecture but its well worth watching.