Thursday, December 16

Bally’s

Warmup: 5:00 jump rope

Workout:
2 Rounds of:
2 Minutes Max Burpees
30 Second Rest
2 Minutes Max Push Press (75/55)*
30 Second Rest
2 Minutes Max Box Jump (24/20)**
30 Second Rest

Burpees were: 29 | 24
Push Press: 22 | 27
Box Jumps: 38 | 40
Total: 89 | 91 = 180

-rest-

Day #2 of inversion challenge for :70.  Broken up as :32, :30, :10 - all on the wall.

Notes:
*30# DB
**24” Box w/step-downs
- Really liked this WOD.
- Had to modify this workout for the Bally’s set-up.  With that, the box jumps had to be step-downs (aerobics step-up platforms are not ideal) and push presses were done with dumbbells at 30# each.
- Inversion Day #2 was tough.  Can tell my form needs work as my lower back was feeling the strain.

Wednesday, December 15

Bally’s
warmup: run (7 laps)

workout:
Wendler - Cycle 3, Week 3
245# x 5
275# x 3
310# x 1 to fail - did 2 reps
-rest-
“Andy’s Birthday Workout”
12 Burpees
13 Pullups
66 Squats
44 Knees to Elbows
8:09*
-rest-
Day #1 (:60) of inversion
:60 on wall

Notes:
* Was done with squats just after 4:00 mark.  It took me over 4:00 to crank out 44 K2E.  Something tells me I need work in this area. 
- Wendler was fine, but the 310# for 2 reps took everything I had.  Rep #2 would not have made Michael proud ... at all.
- Wall hand stand was broken out into two.  First was held for about :55, the second for the remaining :05.

Tuesday, December 14

Warmup:
1250m Run | :60 Hand Stand (on wall)
2:00 bottom squat hold
1:00 pigeon per side
2x
10 jump shrugs
8 muscle snatches
6 snatch balance

Workout:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Squat Snatch 75#
Deadhang Pullups
Pistols
24:36

Notes:
- RX is 95# (so I did 75#)
- Used double black bands on pullups, which might have been too much assistance.  I did the last 2 rounds without assistance and they were very doable.
- Pistols were down to a double small box stack.  I have a very limited range of motion in this movement and need to work on this as a strength movement as well.
- Shoulder (right) still sort of bugging me.  Should lay off on OH work for the rest of this week.

Sunday, December 12

Spartan Race - 5K - Malibu
- This course was mostly uphill;  some on slippery dirt/rocks.  Really a great test of short-run endurance and HARD on the quads after yesterday’s FRAN
- GREAT obstacles throughout the course. 
- Failed twice on the balance beams.  (with a 20 squat penalty after each failure)
- Failed once on the lateral wall (where you climbed rock-gym-style on blocks) with a 25/25 push-up and sit-up penalty
- Caught a disgusting amount of mud in the eyes during the barbed wire and the water/mud pits.  Good times for the contacts.
- Almost hyperventilated in the cold-a$$ pond, but the legs warmed up almost immediately after.
- Finished in 44:++ something.  Like 35 in the heat of 130+.  Not too bad.  All for the fun.

Saturday, December 11

FRAN
Prelim - 6:59
Today - 7:23

Notes:
Between Thursday and Friday, all I did was stretch and mentally prepare.  Today was my day for a PR.  At least that’s what I told myself this morning.  But alas, it didn’t happen.  The goal was 6:00 and a full 1:23 later, I finished.  Yeah.  Not ideal. 
I missed the final FRAN Friday and it was a mental breakdown from that day forward.  My mind ... it’s a powerfully negative thing, at times.
A couple notes for future improvements:
1. Prep for more maximum effort in shorter time limits
2. Work legs, even just with basic air squats
3. Thrusters, thrusters, and more thrusters

Notes Made on 12/14:
- The :24 was ... not fun.  I was hoping for a PR on this day, but I think the following contributed to a lack of finishing well:
  _ I missed the last FRAN prep workout and this pissed me off.  I never recovered mentally after that and I f’d myself.  Not smart.
  _ The thighs were gassed after the first 21, even though that round felt surprisingly good.
- Next go ‘round of the challenges, I should do another round of the workout halfway through my preparation.  It will help for mental focus and also to see how I’m progressing.

Wednesday, December 8

6.11 mile run
Done in about 50 minutes (Roughly - left the watch at home for relaxation purposes.)

Went the Franklin Hill route.  Then same up to San Vicente, down to the 14th, over to Santa Monica and up past the box to home.
Felt good through about mile 5.  Last mile was a bit rough (feet, calves), but doable.  Still working on POSE.

Tuesday, December 7

warmup:
750m row & Stretching

workout:
Wendler Deadlift
Cycle 3, Week 2
(70%, 80%, 90% of 1RM)
3-3-3+
228 - 261 - 293 (to 9)

—rest—

3 rounds for time of:
21 OH Walking Lunges (45#)
12 Ring Dips / Dips**
Done in: 5:43

—rest—

5-8-10-5
Pullups (not timed)

Notes:
**I did bar dips - can’t crank out that many ring dips just yet.  Ring work ... ever the struggle in confidence, balance, and strength.
- The walking lunges were done as RX’d, but the locking of the elbows proved more challenging than the lunge part of the exercise, which was surprising.
- Dips felt good.  Did consecutive first two rounds, broke them up the last round.  Perhaps it’s time to make the leap to rings ... ?

Sunday, December 5

10:00AM - Yoga with Tommy Rosen
Lululemon (Free Class) - 60 minute class
Tommy’s theme was “Let’s all get high off of yoga and breathe!”
I breathed.  Did the yoga.  Didn’t get high.  Possibly because my hips and butt were so freakin’ tight that all I could manage to do was concentrate on my breathing while still attempting to stay balanced.  Considering that this was the first time doing yoga in a matter of about 3 months, I’ll mark it in the W column.

1:30PM - Jujitsu Class
Rhandori w/Terry - first was slow, second was full-speed.  Both 5 minutes.  Need to work on keeping guard up and finding openings on opponent.  “It’s chess, not checkers.” 

Learned:
- Leg Sweeps, pins off of thrown punches.
- Forward steps with direct punches - both inside and outside body.

Overall Notes:
- Need to work on rolls, falls.  Rolls to the side are particularly clumsy.
- Practice full field of vision and keeping eyes open through contact.  No flinching.
- Control of breathing was better this go ‘round.

By 5:30PM, I felt as if I’d been in two car wrecks.

Saturday, December 4, 2010
Location: CFLA

warmup: 1250m run alone
800m jog & stretching w/class

workout: “Fight Gone Ugly”
3 rounds, :60 rest after each round
Burpees
24kg Kettle Bell Swings
Knees to Elbows
15# Slam Ball
75# Power Snatch

Round 1 - 77
Round 2 - 74
Round 3 - 72
Total Score: 223 Rx

Notes:
- Need wider grip and better midline stabilization on Power Snatches.
- Started with burpees to “gas myself” through the remainder of the round.  A cardio kick-up of my own. (i.e., didn’t “game” this)
- Felt good after having to skip yesterday’s FRAN prep due to a sore throat.

Let’s see if I remember how to do this correctly.  I’m back.  After a few months of trying different tracking and logging items, I’m resolving to keep up here and via my iCal (because it’s searchable for PRs, etc.)

So here it is. December 1, 2010.
Bally’s
warmup: .5 mile run, stretching

workout:
Deadlift Wendler - Cycle 2, Week 4
135 x 5
160 x 5
190 x 5
-rest-
50-25-10 for time
Burpees, Sqauts, Sit-Ups
13:58
(splits are 8:24, 12:31, 13:58)
-rest-
50 situps in 1:25

Notes:
- Wendler was cake.  Concentrated on midline stabilization and keeping my chest up with proper back arch.