Run in the morning, CRAP in the afternoon!

25 Sep 12 AM: Speed/Track Work Warmup Jog for 5 min 3 rds of: Sprint 1/2 lap, walk 1/2 lap Sprint 1 lap, walk 1 lap Sprint 2 laps, walk 1 lap We did this on an indoor track that was about 150 m per lap. The turns were really tight and it was pretty hot in there. Not sure what my times were because I was really just trying to push my trainees. I was out of breath for a bit after each one though. Good workout. Ended up doing 18 laps which is about 1.5 mi (which is the distance of our PT test in the AF). PM: LAZY!!!! I thought about going to play basketball, but decided against it. I'm a lot less sore than I was last week though which is good. I definitely think I just wasn't eating enough to support recovery. But last night I eat like crap, and I felt it this morning, plus I tossed and turned all night. Correlation? I think so!

Latest Workouts

23 Sep 12

Supposed to be a rest day but I went and played basketball with some kids.  Had some good jumps and got a pretty good sweat.

24 Sep 12

AM:
50,40,30,20,10
Pushups/Situps
10:21

5 x 15
Leg throws

PM:
ME Lower Day
Squat
5 x 45
5 x 135
5 x 185
5 x 225
3 x 255
3 x 275
3 x 295

6 x 6 Pullups in between sets

Improved 20# from last week.  Not bad.  Felt pretty good about my depth and form.

Box Pistols
3 x 8ea
Damn these are tough.

DB RDL
3 x 10 @ 50#ea
Felt good.

Pretty good workout.  Wanted to do some oly lifting and some jumping but time and crowd took precedence.  Can't wait to get back home.

5km plus Upper Workout

22 Sep 12

AM:

Ran a 5 km with one of the guys in our program.  It was the first time he had run that far without stopping and did it in under 30 min, which I thought was great for him.  It was a great morning for running.

PM:

Upper Repetition Day

Bench Press
4 x 12 @ 135#
Kept the rest periods pretty short.  Definitely felt the burn.

a) Behind the head Pulldowns
3 x 10 @ 100#

b) Cable Shoulder Press
3 x 10 @ 35# ea

BB High Pulls
3 x 10 @ 45#

a) DB Shrugs
3 x 10 @ 60# ea

b) DB Curls
3 x 8 ea @ 30# ea

If this is what I have to do to get bigger and stronger, than I guess this is what I'll do.  I usually don't go for bodybuilder type workouts, but whatever works.

Thursday and Friday's Activities

20 Sep 12
AM: Long Intervals

5 min warmup jog

3 x 0.5 mi intervals with 2 min rest
Did the first two pretty slowly, then the last one I left the group and did it in 3:20. Not bad. I made a girl puke, so I'm pretty proud of that.

5 min walk

PM:
Decided to take the evening off. I'm pretty tired, and I'm not sure if it's the caloric restriction I've had lately by trying to eat super clean or what but I'm still sore from Monday and I'm just tired! So, stayed in, watched tv. Took it easy.

21 Sep 12

AM:
Trained my supplemental PT group.  We did:

Pushups/Situps: 3 x 20

5 rds of 1 min ea
Burpees
KB Swings
Punching Focus Mitts
Rest

I actually just held the mitts for everyone, but that's a decent little workout.  They did really well and the burpees killed them!

PM:
Dynamic Lower Day

Hang Power Cleans
8 x 2 @ 135# - every 30s
The turn around was really fast.  Almost felt continuous, cause it took about 8 seconds to do my 2, then before I knew it I had to go again.

Jumping Practice
5 x 3 jumps
Did drop steps for two sets, then 3 step for two sets, then full run up for one.  I was not jumping very high at all!  The floor was that weird poured rubber stuff so I think that had a negative effect.  My legs were also still pretty weird feeling from the running and stuff earlier in the week.  Probably getting about 2 inches over on drop steps, 3 on 3 steps, and maybe 3.5 on a full run up.  Just wasn't feeling good and it showed.

Foot Elevated Split Squats
2 x 8 ea w/ a plate in each hand
I will not be doing these again.  I couldn't get the form right, and tweeked my left ankle a bit.  I think I'll just stick to lunges and Bulgarian Split Squats.

GHR
3 x 8
They actually had a GHD!  It was awesome to have the correct piece of equipment to do the exercise.  I could have gotten 10 or 12 but didn't want to push too hard.

Russian Twists
3 x 10 @ 50#
Used the cables and rope, I guess it was ok.  Not sure about this one either.
Gym was closing and I had lost all motivation.  I'm ready for a day off on Sunday, FO SHO!

Wednesday's Workouts

19 Sep 12
AM:
Tabata Pushups
Got 15 every round
Tabata Situps
Got 12 every round with a 12 lb ball
Plank
30s on/30s off
PM:
ME Upper Day
Incline Bench Press
8 x 135#
8 x 155#
6 x 175#
6 x 185#
5 x 195#
3 x 205#
3 x 215#
3 x 225#
Pretty surprised I got 225 up, and the last one was sloppy but not bad. 
Chinups
2 x 10
All the way down, all the way up.
a) DB Row - 4 x 8 ea @ 60#
b) Back Fly - 4 x 10 @ 20# ea
Barbell Shrugs
4 x 10 @ 185#
EZ Bar Curls
3 x 10 @ 55#
Pretty good workout.  It is WS4SB programming.

2nd Two-a-day

18 Sep 12

AM:

Running Workout
8 x 1 min on/1 min off
Had to do it on a treadmill, and set it at 11 mph (which is about 6 min/mi).  Pretty good sweat.  Not sure on the distances but it was a good run.

PM:

Basketball Day!!  Played with some kids up here at Langley.  I wasn't shooting that good, but it's easy to score and get open looks when you know how to actually play basketball.  I was easily the least athletic person on the court, but I stilled scored at least 4 points every game and had several rebounds and assists because I understand positioning and I actually pay attention to the ball off the rim.  Some of those kids would be amazing basketball players if they didn't waste energy on unnecessary moves, spins, jumps, whatever.  Anyhow, I kind of rolled my right ankle a bit, but I think it'll be ok.

I was jumping pretty weak because my legs were completely smoked from the squats yesterday and the intervals this morning.  Still getting a couple of inches above the rim but just felt sluggish.  Anyhow, gonna ice and since tomorrow is upper body, should be able to rest it.

First Annual Tour Workouts! Welcome to Langley.

16 Sep 12

Rest day and Travel to Langley AFB for Annual Tour.  Get to play Air Force for two weeks!  Gonna try to get in 2-a-days while I'm here and have the time.  Also trying to do a severe diet cleanse.  I'll let yall know how it goes.

17 Sep 12

AM:  RED HORSE PT Program
I am in charge of our Supplemental PT Program to get folks to pass the PT test.  It's frustrating because I want to do a lot of things that they are not physically able to do.  I really have to ease them into it and then push them after they see they can accomplish something.

PU/SU Development
EMOM (Every Minute on the Minute)
10 rounds of 15 pushups
10 rounds of 15 situps
Total=150 pushups/situps in 20 minutes
Pretty good little workout. 

PM: Heavy Lower Day
Squat - Work up to heavy set of 3
45 x 8
135 x 8 (front squat)
185 x 5
225 x 5
255 x 5
275 x 3
275 x 3
My form was starting to break down a little and I decided to call it after the second set of 275.  My depth wasn't that good on the second one.

DB Split Squats w/ 35s
3 x 6ea
I suck at unilateral stuff.  Need a lot of work.  Gotta love them weaknesses.

GHR
3 x 12
These are always tough, but getting better.
The gym was super crowded so I called it a day.  I think I'm going to add so Oly work before this workout from now on.

SO CLOSE TO DUNKING!!!

I did these after running about a mile (actually pushing my daughter in the stroller) to the park and playing for an hour.  I'm right on the cusp!  I think a decent lob or some throwing me an oop and I would have gotten one down.  The ball I was using had been sitting at the park for a long time and had lumps on it so lobs got all out of whack.

UGH!!!  Just a little bit more.

This mornings workout:

14 Sep 12

BB Gymnastics
7 x 1 Power Snatch Rest=60s
65, 75, 85, 95, 105, 115, 135
How is it that I'm able to power snatch 20# more than my full snatch PR?

7 x 1 Power Clean & Power Jerk Rest=60s
135, 140, 145, 150, 155, 160, 165
Once again, 10# more than my full C&J. I know I'm getting stronger and better at my lifts, but that's a lot of difference.

WOD
7 - Push Press @ 135#
14 - 24" Box Jumps
21 - Knees to Elbows
7 - Push Jerks @ 135#
14 - 24" Box Jumps
21 - Knees to Elbows
7 - Split Jerks @ 135#
14 - 24" Box Jumps
21 - Knees to Elbows

10:32

Those freaking K2Es killed me. The box jumps were broken but good lord those K3Es hurt. By the last round they were more like Knees to Biceps. Smoker!

No BBall and a Crappy Run!

13 Sep 12

Basketball Day!  DIDN'T MAKE IT!!!  The baby would not let me leave this morning.  Every time I got up to leave, she would start crying and get really upset.  So I decided she needed me a little more than I needed to play pick up basketball with a bunch of old guys.

CFE at Lunch

At least I attempted.  My GPS watch died so my plan of short intervals was shot.  I decided to just run hard for a while.  This was one of the most disappointing runs I've had in a long time.  I was running good for about 2 miles, and then I just ran out of energy.  I wasn't overheating, I wasn't breathing that hard, hell, I wasn't even that tired!  I just ran out of gas.  Ended up doing a 5k, no idea the time, about 30 min.  I walked probably half the last mile.  I just didn't feel like running.  UGH!!

I think I'll take Squirm on a run to the park and see if I can get some jumps on tape, later this afternoon.  We'll see.

Working on Deep Squats

12 Sep 12 BB Gymnastics High Hang Squat Snatch 5 x 2 - 65, 75, 85, 95, 105 Rest=60s My last max on Snatch was 115, just goes to show how bad my form is. Concentrating on full depth in my OHS position. Felt pretty good. High Hang Squat Clean 5 x 2 - 95, 105, 115, 125, 135 Rest=60s Felt pretty good. Actually lost my balance with 125 in the front squat and had to sit down. I must have been at a good depth cause I was able just to roll back and not slam down. Anyhow, I'm pretty close to my max on these too with proper form and from the hang position. Strength 3 rds of: ME x Strict HSPU Rest=30s 6 ea x KB Snatch @ 30# Rest=30s 3 x Behind the head Snatch Grip Press @ 75# Rest=30s 10 x Good Mornings @ 75# Rest=30s Got 6/6/7 on the HSPU. Not bad. I know what I need to work on now. My shoulder stability is severely limiting my snatch. And I'm sure other things as well. I think OHS are the key along with supplemental work. The funny thing is I can press like 185 but behind the neck can only get like 95!

Basketball Today

11 Sep 12 Basketball Day!!! It was great to have our group back playing. I played pretty good, and shot pretty well. I did a couple of jumps between games and was getting up ok. The flooring is terrible for jumping, it's that rubber tile crap that the ball barely bounces off it. Anyhow, it was fun and we played several games and got a good sweat in before work. I'm going to run intervals at lunch and maybe do a quick WOD, we'll see. Update to follow.

Lunch CFE Warmup: 3 min jog Workout: 3 x 1/2 mi with 2 min rest Rd 1: 3:12 (6:25 min/mi) Rd 2: 3:28 (6:56 min/mi) Rd 3: 3:39 (7:19 min/mi) Fell off hard. I can't believe I dropped almost 30s from the first to the last. Whatever, at least I got the run in. Beautiful day!!! I love living in the South!

Catch Up Blog

Sorry, I've been on the road with work and 14 hours in the car doesn't leave much energy or motivation for logging my workouts.  So here's what's been up lately.

8 Sep 12

Had my AF Reserve drill weekend.  I am in charge of the supplemental PT program for all of the folks that didn't pass their PT test so I had to monitor their PT session.  I got saddled with a MSgt that is supposed to be my assistant, but he doesn't understand/agree with my approach.  You see, he has the simple mindset of more is better, where I am of the Quality over Quantity approach.  My goal is to get them to pass their PT test, that's it.  Enough of my bitching.  Here's what we did at PT:

For Time:
30 Hand Release Pushups
Sprint 30 yds
30 Situps
Sprint back 30 yds
25 Hand Release Pushups
Sprint 30 yds
25 Situps
Sprint back 30 yds
20 Hand Release Pushups
Sprint 30 yds
20 Situps
Sprint back 30 yds15 Hand Release Pushups
Sprint 30 yds
15 Situps
Sprint back 30 yds
10 Hand Release Pushups
Sprint 30 yds
10 Situps
Sprint back 30 yds5 Hand Release Pushups
Sprint 30 yds
5 Situps
Sprint back 30 yds

Took between 7-8 min, total pushups/situps=105 and 12-30yd sprints.  Then I had to deal with the barrage of questions about why we were done so fast.  We did as much if not more than the other group.

Later that evening I went to the gym with all intentions of working out.  Started playing basketball and ended up playing for about 2 hours!  I had a couple of really good jumps between games.  And I wasn't even feeling that good.  I came really close to putting down a lob I threw to myself.  Just miss timed it a little bit.  I'm right there!!!

9 Sep 12

Rest day.

10 Sep 12

I have zero energy right now.  Tried to go through my olympic progressions but I'm just not feeling it. I'll try to get a workout in later since I'm staying home today.  We'll see...

Last couple of days...

5 Sep 12 Rest day due to working and traveling for 17 hours. 6 Sep 12 5 x 3 - 36" box jumps Felt pretty good. I wasn't getting them straight legged landings, but still felt strong. 10 muscle up attempts I almost made it! I need about an inch higher on my pull and I'm through the transition.http://www.youtube.com/watch?v=oOP32...e_gdata_player "Helen" 3 rds for time 400 m run 21 kb swings at 1.5 pood 12 Pullups 14:41 The 400s killed my wind for the other exercises, which is weird because I wasn't running them particularly fast. Had to break other exercises up, but whatevs! Got to use a real KB which was cool. I'll check to see how I've done on this one and see if I beat my time. 7 Sep 12 Upper Rep Day Bench: 3 x 12 @ 135# Tried to go as fast as possible. a) Chinups: 3 x 8 b) Rear Delt Flyes: 3 x 8 @ 25# a) BB Shrugs: 3 x 10 @ 185# b) Curls: 3 x 8 @ 70# Plate Pinch: 3 x ME @ 10# plates My hands and forearms were screaming after this. Got about 20s each time. Good workout, now it's back in the car for a 10 hour ride home!

On the road again...

04 Sep 12

Well, I'm traveling for work again and this makes working out really tough!  Not knowing where I'll end up is a pain because I can't link up with a gym beforehand.  Anyhow, I went for a run this afternoon but I was pretty tired from climbing up and down bridges all day.

CFE

Warmup: .5 mi jog at about 10 min/mi pace

Workout: 6 x 200 meters sprints, Rest: 2 min
Rd 1: 32.9s (4:13 min/mi)
Rd 2: 36.9s (4:44 min/mi)
Rd 3: 33.3s (4:17 min/mi)
Rd 4: 36.2s (4:39 min/mi)
Rd 5: 37.2s (4:46 min/mi)
Rd 6: 35.0s (4:30 min/mi)

Warmdown: .5 mi walk back

Good workout.  I pushed pretty hard during the sprints for sure.  I was about to puke after the third one!

Labor Day Workout

03 Sep 12

Strength
Bench: 7 x 3 @ 155# EMOM
Went for power and dynamic effort. Good weight, can go heavier next time and still get good speed.

WOD
10 min AMRAP
3 Power Cleans @ 115
5 Pullups
10 Pushups
15 Squats

6 rounds and made it to 3 pushups.

Good workout. I'm dripping with sweat!  I'm hitting the road for a week, so we'll see how that does with my workouts.

01 Sep 12 - Workout

01 Sep 12

BB Gymnastics

Snatch - Establish 1RM in 3 attempts
95, 115, 135 - miss
I am still not getting under the bar. I know I can do 135 if I can start getting under the bar. I know I'm strong enough. Bumpers would help, because I'm really nervous about dropping my plates.

Clean & Jerk - Establish 1RM in 3 attempts
135, 155, 185-Miss
Same thing here. I'm strong enough, just need to get my form right.

Strength
EMOM for 7 min
Back Squat - 2 x 1-1/4 @ 185#
These were pretty good. I tried to go as deep in the hole as possible on every rep. I'm going to really focus on getting deeper in my squats.

Pretty good workout. I'm going for a run later with my little one which will be fun.