holidash

Sunday:
4x5 front squat 135, 155, 165, 185
5x1p/3pp/5j at 95,105,115,125,135
3x5 power hang snatch 95, 105, 115

then:
for time:
1 mile run, 2000m row, 1 mile row
time: 22:50



Monday:
REST



Tuesday:
Linear Progression #12
Back squat 265 3x5
Bench Press 190 5x5
Deadlift 325 1x5



Wednesday:
1000m row: 3:28
10-1/1-10 dip/pullup: 4:42
5k row: 20:28
Snatch Balance



Thursday:
Linear Progression #13
Back Squat: 3x5 270
Press: 5x5 115
Power Clean: 3x5 165




Friday:
CHRISTMAS EVE MASSACRE UPDATED EDITION
7 ROUNDS FOR TIME
10 KB SWINGS @70/53
10 OVERHEAD SQUATS @95/65lbs
10 LATERAL JUMPS OVER HURDLE OR CONE
10 KNEES TO ELBOWS
10 SQUATS W/25/10lb PLATE HELD AGAINST CHEST



Christmas day:
REST



Sunday:
Backcountry touring: 3.5 hours



Monday:
Linear Progression #13
Back Squat: 3x5 275
Bench Press 195 5x5
Deadlift 330 1x5


Tuesday:
3-6-9-9-6-3
Snatch at 115
Muscle ups
time 17:35

SLC Breakout

Monday:
Linear progression 9
Back Squat 3x5 250lb
Press 5x5 110lb
Clean 3x5 155lb

Then
Death by Push Press
1 with first minute
2 with second minute etc.....
total 21 rounds in 21 minutes



Tuesday:
Off... nada, nothing, zip, zilch



Wednesday:
Linear progression: 10
Back Squat 3x5 255lb
Bench Press 5x5 185lb
Deadlift 1x5 315lb
Skill:
FS 3x5 135lbs
Butterfly Pullups 5x5
Double unders



Thursday:
3-9-15-21-27 reps:
Double unders
Pullups
Situps
then:
Row 3K
then
Row 5x100m max effort with 1 min rest



Friday:
Linear Progression 11
Back Squat 3x5 260lb
Press 5x5 112.5
Power Clean 3x5 160lb

Back to columbia

Sunday:
Ski!
Run on treadmill: 25min with intervals
10.9.8.7.6....1
-Pullups
-Situps
-Knees to elbows
-Dips


Monday: Linear Progression 7
Back Squat: 3x5 at 240
Bench Press: 5x5 at 182.5
Deadlift: 1x5 at 305



Tuesday:
3x5 Snatch balance 45lbs
3x6/6 Hang power snatch/OHS 45/65/85lbs
Jerry:
1 mile run, 2000m row, 1 mile run
-Time: 21:30



Wednesday:
Linear progression 8
Back Squat: 3x5 at 245
Press: 5x5 at 107.5
Power Clean: 3x5 at 152.5

5 round of Angry Tara:
-10 thrusters 75lbs
-10 hang power snatch 75lbs
-10 box jumps 24"
--- time:10:23




Thursday:
OFF!




Friday:
Carolina Crossfit:
-5 rounds for time
-5 Push Presses 135
-10 Box jumps 20"
----Time: 2:40

Then Run 3 miles

Then KB workout at mom's gym:
5 rounds of 10 reps w/2x20kg KBs
-KB sumo DL - 2 KBs
-KB Swings - 2 KBs
-KB clean - 2 KBs
-KB Front rack squat 2 KBs




Saturday:
Run 4 miles



Sunday:
Track
400/300/200/100/400/300/200/100
Then run 5K

Things I would like to be on top of.......

Some ideas for the year to come:
I would like to be on top of these things. Boards or skis, don't care.


- Mt St Helens


- Mt Rainer


- Mt Shasta



Friday: OFF!



Saturday:
Linear Progression 6
Back Squat 3x5 at 235
Press 5x5 105
Power Clean 3x5 150
Skill - squat clean 3x5 135

Turkey Day

What are you thankful for?
I am thankful for all the turkeys I didn't eat over thanksgiving. And all the salmons and pigs I did eat.




Thursday:
10,000lbs ground to overhead + 1000m row
Time: 15:10




Friday:
Run 5 miles
Ski



Saturday:
Linear Progression (3)
Back Squat 3x5 @ 220
Bench 3x5 @ 177.5
Dead Lift 1x5 @ 285
skill: 3x5 Knee Jumps 35lbs



Sunday:
bike trainer- easy for 30 min
then 3 rounds:



Monday:
Linear Progression (4)
Back Squat 3x5 @ 225
Press 3x5 102.5
Clean 3x5 147.5
Skill: 3x5 FS 135lbs
Skill: 5x5 butterfly pullups



Tuesday:
AMRAP 20 minutes
10 KB swings 53 lbs
10 Pullups
10 medicine ball slams
# 13



Wednesday:
Linear Progression (5)
Back Squat 3x5 @ 230
Bench 3x5 @ 189
Dead Lift 1x5 @ 295
Skill: Snatch Balance: bar 3x5



Thursday:
Snatch: Max - 135,145(F), 145(F), 140(PR)

5 rounds for time:
500 m row
7x 135 lb thruster
time: 16:00

Ghostland

A few notes about this week:
-Brittany planned a spectacular birthday for me Friday night. Everyone came over for a party at our house. And everyone was wearing costumes. I found out the hard way when a particular friend came over in 80s ski gear with sun lotion on his nose. Brittany had bought me a sweet costume which I put on. I found out later that we were going to The Ghostland Observatory concert. Best of all, a great friend all the way from NYC came out to hang for the weekend. Superstar! Here's a picture..... amazing.


Sunday:
Tabata:
-Double Unders 82
-KB swing 53lb 94
-Box Jumps 69
-Row

Max Tire Flips in 5 min = 85



Monday:
Linear Progression 1:
Back squat 3x5 at 210 (69%1RM)
Bench Press 3x5 at 175 (77% 1RM)
Dead lift 1x5 at 275 (73%1RM)
Skill: FS 3x5 at 135lbs
Run 5K moderate pace



Tuesday:
AMRAP in 20 min
- 5xDL 110% BW (190)
- 10xburpees
- 15xbox jumps 24"
-- rounds 7 1/3



Wednesday:
Linear Progression 2:
-BS 3x5 215lbs
-Press 3x5 100lbs
-Power Clean 3x5 145lbs
Skill:
-OHS 3x5 75,85,95
-5xmax butterfly pull ups 5,6,5,8,6

Heavy

I read somewhere that it takes something like 1,000 hours of training per year to train a avalanche dog. That blows my mind, that is a lot of f-ing training. I can barely spend 15 min with my dog on sit.



Sunday: 4 mile trail run


Monday:
work up to 1RM BS: 305
work up to 1RM Bench: 225 (stopped early)
20 reps BS at 70% 215 lbs
20 reps Bench at 70% 160lbs (fail at 15)

10.9.8.7.6.5.4.3.2.1 for time:
-GHD wall bals
-70 lb KB swing
-20m Bear crawl
---time 16:56

Bike 1.5 hour


Tuesday:
1) 2-4-6-8-10-12-14
- Turkish Get Ups @ 45lbs
- Pistols
- Clap Push Ups
----- Time: 19:23

2) Bike 1 hour
3) Front Squat 5x3 @ 185 lbs
4) Strict Pull Ups 5x5 @ 30 lbs
5) Weighted Dip 10.9.8.7....1



Wednesday:
Rest
Thats right, every once in a while...



Thursday:
Snatch: work up to heavy
-Power: 140
-Squat: 115
Clean: work up to heavy
-Squat: 185, 205 Fail x 2
---then 5x3 Squat Clean at 135

then: Birfday WOD
31 rounds of "Flying Cindy"
-5 Burpee Pull ups
-10 clapping push ups
-15 Jump Squats
---time 1:07:26 (i hurt)



Friday:
1) Bench Press 3x5 165,175,185
2) Shoulder Press 3x5 115
3) P/PP/PJ 3x 115,115,125
4) Nicole: 20min AMRAP
- Max pullups
- 400m run
---- 7 rounds 101 pullups

Bo-town

The Golden Monkey has been resurrected!
Immediately found the Monkey on tap at The Mission across the street from the hospital I interviewed at yesterday. 8 hour interview, no break, 5 pieces of sushi during lunch interview. Man, I needed that monkey. But I probably didn't need two. Those of you that are Monkey knowledgeable know what I'm talking about. Two is never a good plan on a empty stomach. Next we went back to Bin 26 Inoteca- dope grub.
Boston is different, in every way. Good news from the interview, this is going to be tough.


Wednesday: 5K run in SLC at 6am - cold
Thursday: 6K run in Boston at 7am - not as cold
Friday: 10 rounds for time: Hotel especial:
- mini leg blaster
- 5 burpees
- 10 clapping push ups
- 10 sit ups
----Time: 20:36

Pre Harvard

Sunday:
1) 5 sets 1-3-5 P-PP-J
95-115-125-125-135
2) 20 Squats @165lbs
3) Sled Pushes 5x30m
246lbs
4) Run 5 miles


Monday:
1) 10 rounds for time:
- 3 Deadlifts at 75% 1RM (281lbs)
- 6 ring dips
- 9 knees to elbows
- time: 11:52
2) Bench Press 5x3 at 185lbs
3) Snatch balance work with PVC
4) bike 1 hour while studying


Tuesday:
1) 3x3 push presses: 135/155/175(f)/165
2) 5 rounds for time
- 1 press (strict) 115
- 1 pullup (strict)
- 1 press (strict) 115
- 3 pull ups (strict)
- 1 press (strict) 115
- 5 pull ups (strict)
3) 135 squat clean 1 rep q 30s x 10 min
4) 20 rep squat 165lbs
5) Row intervals 100m x 10
6) Spin for 1 hour

Triassic

Traveled down to Triassic, UT today. It's a bouldering spot near Elmo,UT. Elmo is a town of about 12 and is southeast for SLC about 2.5 hours. Went with The wife, and a couple of friends from OOT. Good times, although it's been a long time since I've been on rock and now my hands feel hammered.

Week o' November

Week 2 of the 20 rep squat challenge:
How you do it:
-find your 5 rep max back squat (mine=225)
-subtract 80 lbs from that number (145)
-Each week you perform 20 squats 2 days/week
-week 1: 145lbs
-week 2: 155lbs
etc.....
-week 8: 225lbs


Monday:
Run 30min
1) Back Squat 20reps of 155lbs
2) Heavy Thrusters 5x3 at 155lbs
3) Bench Press 5x3 at 185lbs
4) WOD: 5 rounds for time:
- 8 tire flips
- 10 GHD wallballs 8lbs
- 100m run
- time: 12:05


Tuesday:
1) Shoulder Press 3x5reps at 105 lbs
2) 1xPress/3xPP/5xJerk @ 105/115/125lbs
3) Power Snatch 95lbs 3x6
4) Snatch Balance work
5) 4 rounds for time
- Team 100m 201lb sled push
- 20 pull ups
- 30 push ups
- 40 sit ups
- 50 Squats
time: 29:56
ouch


Wednesday:
1) Front Squat: 5x3 185lbs
2) for time:
- 200m 106lb sled push
- 21-15-9
- Hang Squat Clean 135 lbs
- Ring Dips
- 200m 106lb sled push
time: 18:06
3) Run 15 min with Kuro



Thursday:
- Bike Emigration - time up: 48:00
- AMRAP 15 min with 20lb weight vest
- 30 jumping lunches
- 5 clapping pushups
- 10 KB push presses 53kb
- rounds 6 2/3



Friday:
1) Bench Press 5x3 185lbs
2) Power Snatch 95lbs 3x6 with 20 sec hold at top
3) Decline Press 4x2 205lbs
4) 20 rep squat 155lb
5) 10 rounds for time
- 200m run
- 10 pushups
- 5 ball slams
- 10 kb swings

Friday:
1) run 5 miles
2) 7 rounds for time:95lbs
- 3 Dead lifts
- 5 Power snatches
- 7 OHS


Saturday:
1) Squat Snatch:
- 5/3/3/3/2/1/1/1
- 135/155/165/175f/185/195f/195/205
2) Tabata row
- 826 m
3) 10 rounds for time:
- mini leg blaster
- 10x KB press @53lb
- 20 sit ups

New Dog = No sleep

This is our new dog Swiss. He's a Lab Pointer mix who is a rescuse and is 11 weeks old. He's super cute, but last night developed an impressive cough/hack/gag that keep me up all night.

Thursday:
1) 1xPress/3xPush Press/5xJerk
All without racking the bar.
5 rounds at 95/105/115/125/135

2) Clean and Jerk at 155lb
1 rep every 30s for ten minutes

3) Big 5-55 for time
10.9.8.7.6.5.4.3.2.1
-Piston Press 40lb
-KB Goblet Squat 53lb
-Pull up
-Box Jump 24"
-Deadlift @BW (175)
Time 15:10

4) Efficiency Row
5k, no toe straps, only breathing through nose
No more than 23 strokes per minute
Time: 21:45

Back at it

Wednesday:
Workout 1:
5x3 Bench Press at 185lbs
20 Back Squat at 145lbs
then: WOD Power Clean at 135lbs, KB swing at 70lbs
10xPC, 250m row, 9xKB swing, 250m row,
8xPC, 250m row, 7xKB swing, 250m row,
6xPC, 250m row, 5xKB swing, 250m row,
4xPC, 250m row, 3xKB swing, 250m row,
2xPC, 250m row, 1xKB swing, 250m row
time: 19:06


Workout 2:
5x3 Front Squat: 135, 185, 185, 195, 205
5x1 Dead Lift: 315, 315, 315, 315, 335
10x100m row, 30s rest between rounds

time for a quick break

Sick dog and family in town.
Needed a quick break:

For time:
5 hills sprints (30m)
50 ball slams
200m run
50 push ups
50 squats
4 hill sprints
40 ball slams
200m run
40 push ups
40 squats
3 hill sprints
30 ball slams
200m run
30 push ups
30 squats
2 hill sprints
20 ball slams
200m run
20 push ups
20 squats
1 hill sprint
10 ball slams
200m run
10 push ups
10 squats

time 25:32

Headin to P-town

Going to Portland tomorrow for the weekend. I'm stoked. I love that place. This has been a good week so far. I challenged myself in the gym on Monday and have been paying for it everyday since.

Saturday:
Bike to Big Mountain

Sunday:
Track workout:
3 rounds of 100m/50m in the grass
Hanesworth Conditioning test:
300m sprint in 25m shuttles.
rest 3.5 min then repeat:
time: 60s, 65s
then
with a 20lb vest: time 66s

3 rounds overhead ball throws x 4
sprint to ball


Monday: this was killer
5 rounds for time:
-5 muscle ups
-10 OHS 115 lbs
-15 Toes to bar
-20 sit ups
time: 34:51


Tuesday:
Bike Emigration
Door to top: 46min

Wod:
for time w/ 20 lb vest
-500 m row
-20 box jumps
-20 Wall Balls
-20 KB swing 53lbs
-400m run
time 7:39


Wednesday:
Ground to overhead max:
185,185,190,195, 200(fail)
1000m bicep row: 7:22
5k run 22:45

Another week down

Thursday:
Bike Emigration
-time 45:30 from my door to top.

Friday:
Ball throws 300
Hill sprints with 20 lb vest x 5

Isabel:
30 135lb power snatches for time.
time- 5-something
-ugly

Wednesday

Sun:
Bike City Creek

Monday:
Run 5 K
23:30

Tuesday:
Bike Emigration:
-from house to top 43:58 (PR)
Crossfit:
For time:
-400m run, 20 pull ups, 20 wall balls
-20 burpees, 20 lateral jumps
-400m run
-all with 20lb vest: time 11:45

Wednesday:
Run 5k: 22:30
Crossfit:
5x5 shoulder press 125lbs
5x sprint 30m with tire + 60 pounds

The 2-a-day's continue

Thursday:
1) Track workout:
- 3x 200m
- 3x 100m
- 3x Hill sprints with 20lb vest
- 20lb ball throws

2) 3 rounds for time:
-10x ring dips
-20 sit ups
-400m run
time:9:30ish
(she-mallin time: 12:30)


Friday:
1) Bike Big Mountain
-34 miles
-2h30min

2) OHS, Squat Snatch work
OHS: 95x5, 105x5
Squat Snatch: 95x5, 105x5, 115xfail
and den
3 rounds for time:
-10 36in box jumps
-5 HSPUs
-5 thrusters 95lbs
time: 5:3oish
(she-mallin time 3:19)

Karen

Wednesday:
Bike Emigration
Crossfit: Karen: 5:54



I did this workout at the gym yesterday.
It's considered one of crossfit's benchmark workouts.
Last did it in December in 6m:11s. Today in 5:54
This is totally my kind of workout. Short, single movement, grind fest.

I'm pretty happy with going 17s faster this time.
And it's ridiculous how much my legs hurt today.
How does something so short make you so sore?

Here's a video of the workout, It's not me.
This guy did 130 straight before resting.
I did 50......

And the weekend

Saturday:
Work all day for time

Sunday:
Front Squat 135, 165, 185, 185, 185
Row for calories 50-40-30-20-10
-rest 1 min b/w efforts
Run 3 miles

Monday:
Ride Millcreek from house
-time 1:57
Lift:
Bench: 185x6, 205x4,4,3
One arm snatch: work up to 95 lbs
Squat snatch: work up to 95 lbs
Knee Jumps w/20lbs 3x5reps



Tuesday:
5 rounds for time
-400M run
-10 pull ups
-10 lateral ball jumps
-10 push ups
time: 13:54

Big mtn

Rode up Little and big mtn today
- nice chill ride with the wife and a couple of friends.
Got hot towards the top and got pretty dehydrated.

Crossfit:
20 min AMRAP
-5 95 lb snatch
-10 burpees
-25 double unders
rounds: 7 2/3

Tuesday

Morning: Bike Emmigration: With legs of jello

Evening:
5 CUMULATIVE MINUTES IN A HANDSTAND
-EVERY TIME YOU DROP FROM YOUR HANDSTAND, YOU WILL COMPLETE 3 DEADLIFTS @275/205lbs. -SCORE TOTAL DEADLIFTS.
- Total: 12
THEN:
TABATA ROW
-8 ROUNDS OF 20 SECONDS WORK/ 10 SECONDS REST. RECORD TOTAL METERS
- Meters: 947

Day of Heat

Damn it was hot today.
Worked the overnight last night and was planning on getting on the bike, but by the time I drove back into the valley it was about 127 degrees outside. So I went to CF instead.

Monday:

WOD:
2 min Max toes to bar: 27
then
10 rounds for time:
- 10 40lb DB hang squats
- 15 push ups
time 13:58

Sprints:
10x100 on the grass - easy
Throwing the ball - 150


The dumbells beat me up

The O Face

The Tour de Donut took place this weekend.
I placed 12th, scarfing down 6 donuts in the 21 mile bike race.
The donuts were huge, and the time on the bike was painful.
All in all it was a good time and worth the effort.



Saturday:

Tour de Donut 1:05min, 6 donuts

Run 5K 22 min

Lift:
- 4 rounds 4DL, 4BOR, 4Clean, 4FS 115,135,145,155
- 3 sets Clean 155, 165, 185, 185
- 3 sets FS 155, 185, 185
- 3 sets 10 reps Wide grip DL 185




Sunday:

Bike trainer 1 hour with intervals

10 rounds for time:
- mini leg blaster
- 20 push ups
- 20 sit ups
--- time: 16:33

Back from the beach

The fat and tan tour has come to an end.

Thursday: Eva 46min or something. Had to give up on pullups after round 3 - flapper. Did GHD sit ups instead.
Friday: LCC on road bike 44 miles in 2:50
Saturday: The Crest Trail

Wahoo

Hawaii 5.0

5 rounds for time:
500m row
5 Squat Cleans 135lb
5 KB swings 70lb
5 Box Jumps
5 Wall Balls

time: 21:59

Monday:
Get swoll

Tuesday:
Bike Emigration

Wrdnesday:
Track:
-12 hill sprints ~50m every 1.5 min
---alternating sprints with 20lb pack
-Ball throws- 20lb x 300
---overhead, side, side, underhand, behind back
GYM:
-Bench press: 185x6, 205x3, 205x3, 225x2
-OHS: 45x10, 65x10, 85x10
-Work up to heavy power clean - 185

The weekend of no running:

Still can't run. IT bands are lame.

Saturday:
60 miles on bike from Mt Dell Res to Morgan and back
Rode with the women, had a nice ride.

Sunday:
Bike emigration 1:05
DL 5 sets 275x5
Arm Blasters (new and improved)
5 sets:
-10 pushups
-10 dips
-10 pullups
-5 clap pushups
-20 sit ups
time: 10:53

Catching up

Monday:
Sprint workout-
10x110m in grass barefoot
-17/16/15/15/15/15/15/15/17/17s
then
50-40-30-20-10: w/20lb ball
-Ball slams
-Backward ball toss ~20yrds (5-4-3-2-1)
-Pushups
-Overhead Ball toss ~20yrds (5-4-3-2-1)
Walking lunge to ball
then
100 over head ball throws (walk/jog to ball)



Tuesday:
Bike Millcreek ~ 1hour to top
5 rounds: not for time w/1.5 poop KB
-10 kb swings
-10 kb power snatch (5/side)
-10 kb shoulder press (5/side)
Wide grip deadlift:
-6x205, 5x225, 5x225, 5x225
Deadlift:
-10 x 275

The week

Tuesday:
Bike intervals up Emmigration 2 hours

Wednesday:
20lb ball throws 11 min
-over, side, side, under
Hill Sprints:
-10sec Sprint, 50 sec rest x 10
Weights - random stuff

Thursday:
Bench Press:
5x3 @ 185 pounds
Cycle Inter als 45 min
Arm Blasters 3 rounds

Friday:
5 rounds for time @ 155lbs
-12 Deadlifts
-9 Hang Power Cleans
-6 Jerks
-Time: 14:05
5K Row:
-Time: 19:44

Leg Blastin

Monday:

5K run in VFF
15min 80lb sandbag get up
3x Leg Blasters @ 5:17
OHS: 10x45lbs, 10x65lbs, 8x75lbs, 6x95lbs
10 min of 1 complex every 30 sec 105lbs
-complex: 1 hang PC, 1 pres, 2 push press
Bench Press: 3x5 @ 185
Close Grp Bench: 3x6 @ 135
Shrug 3x4 (8 sec hold)
30/30 press @ 10 lbs x 4 min
-rest with DB overhead

Big

Cycle Big Cottonwood canyon:
Time to top: 1:35 - 14.6 miles
Best part: coming down!

St Helens, Adams, Hood and back home.

Went to the Pacific Norhtwest this past week and stayed in Hood River. We attempted some ski mountaineering of some of the local volcanoes..... and got shut the hell out. Bad weather knocked us off every volcano we attempted. Saturday we played on Hood, Sunday we got punted off Mt Adams at around 10000 feet after a frezzing rain and wind storm came in. Then on Tuesday we turned around on Hood after the fog came in and we decided the sheet of ICE we were standing on was not only not ski-able, but also dangerous in a white-out. Turns out we made the right call on Helens, The same day 2 guys kept going and were caught in a huge downpour and narley fog that made them bivy without gear overnight.

Wednesday:
Drove home
Run 3 miles in VFFs

Thursday:
Bike Emigration (New record 1:04 from door to door)

Friday:
1) Legs and Lungs:
10 rounds:
-50 step ups with 40 lbs
-10 pushups
-5 toes to bar
time: 29:29
2) Run 2 miles
3) Pullup/dip ladder 10.1/9.2.....2.9/1.10

Rolfing

Not Ralfing....

Had a session of this today to try to make me a better person.
Heres a descriptions from Wikipedia:


Rolf theorized that 'bound up' fascia (or connective tissue) often restricts opposing muscles from functioning in concert with one another, much in the way water, having crystallized, forms hard, unyielding ice. Her practice aimed to separate bound up fascia by deeply separating the fibers manually to loosen them and allow effective movement patterns. Rolf believed that an adequate knowledge of living human anatomy and hands-on training were required in order to safely negotiate the appropriate manipulations and depths necessary to free the bound-up fascia[citation needed].

Rolfers often prescribe a sequence of ten sessions to "balance and optimize both the structure (shape) and function (movement) of the entire body,"[5][6] usually beginning with the feet.[7] The theory is that "only by bringing peace 'from the ground up' can problems higher in the body be 'under-stood'".[7]

During a Rolfing Structural Integration session, a client generally lies down and is guided through specific movements. The Rolfer manipulates the fascia until it can operate in conjunction with the muscles in a "normal" fashion.[6] This takes place over a course of ten 60- to 90-minute sessions, with a specific goal for each session, and an overall goal of cumulative results.[5] Some clients find Rolfing painful, but Rolfing has evolved over the decades into a practice far more gentle than in its early origins.[8]



Thursday:
Bench: 5x185, 3x205, 4x205, 2x225
Pullups, Flys, Incline Press
Press/PushPress/Jerk combo:
- 95,115,125
Pullup/Dip ladder:
- 10.1-9.2-8.3-.......2.9-1.10
10x Mini Leg blaster for time: 11:05

Sunday:
Run 2 miles
Stair Climber 40 minutes

Monday:
OHS 45lbsx10, 65x10, 95x10
Hang Clean: work up to 185lbs
Deadlift: 3x275, 2x315, 2x315, 1x345, 1x365, 1x365
Press, Push Press, Jerk 1-3-5
115lbs, 125lbs, 135lbs
Spin class: 1 hour

Tuesday:
OHS 45x10, 65x10, 85x10, 95x10
Tailpipe: 3 rounds 250m row + 1min "rest"
-"rest" = holding 25lb DB in Rack position
Row time 46,47,49 sec
Medicine Ball throws 10 min
Run 2 miles - easy
Bike 10 miles - hard

Wednesday:
Bike Big Mountain

Saturday

Parents in town.
Quick gym session in the AM.

Shoulder combo x 5: 115lbs
1xPress, 3xPush Press, 5x Jerk

Bench Press: 3x4 185lbs

3 rounds:
- 10x clap push ups
- 10x Ball Push Ups
- 20x Sit ups

3x2/side TGU @ 55lbs

Pull up / Dip Ladder
10.1, 9.2, 8.3, ..... 2.9, 1.10

Row 1 min / 1 min rest x 5
1580 meters

thursday and friday

Thursday:
Bike Emmigration
-44:30 from door to top

Friday:
2 rounds for time:
-800m run
-200x step up, 18" w/ 40lb pack
24:28

Tuesday:
Run 2.5 miels
Elyptical: 45min


Wednesday:
Warmup: 5 rounds
- 20 squats
- 5x Scotty Bobs

1) 300m sprint x 4
every 2.5min

2) 3 rounds
1/4 Tabata Calf raises
Hip mobility

Monday

Saturday:
Tried to run, failed
15 min run on treadmill
50 min on Eliptical


Sunday:
Bike Emmigration - slow


Monday:
Track Workout:
10 100m sprints in grass
Rest 1:30 b/w sprints
time: 17/17/15/15/15/15/14/14/14/16

For time 50-40-30-20-10
Ball Slams 20lbs
Pushups
- time 9:44

For time:
Overhead ball throws to hill x 100
- time 4:28

Gym Workout:
Bench Press 3x6 @ 185
Then 15s on 30s off x 6
-Incline Press
-Pull downs
-Bent over rows
-Barbell rows

Friday

NO time to talk. Gotta go watch Lost with my woman.

Friday:

10 rounds for time:
- Mini leg blasters (With OHS for Squats)
- Toes to bar
Time: 11:07

5 rounds for time:
-200m sprint holding 20lb med ball
-9 ring dips
-12 pull ups
-15 wall balss 20lbs
Time: 18:18

Wed and Thursday

Wed:
5 Rounds for time:
- 5 x 275lb deadlifts
- 10 x burpees
time = 6:20

50 min on Eliiptical


Thurs:
10 min of:
1 x Clean, Jerk, Hang Clean 135lbs
- 1 rep pf each every 30sec x 10min

Bench press 4x4 @ 205lbs

Heavy Power Snatch 5x1 @ 125lbs

Hill Sprints x 10
14 sec sprint with 46 sec rest
- rest extra min b/w reps 5 and 6

Med Ball overhead hill throws
20lb ball x 100 time=11:06

And it begins

Training for the Speedgoat has ramped up this week. Too bad my knee is preventing me from running. That makes it hard to train for a 50K.

Monday:
1 hr on elipitical
10 min running
Stretching


Tuesday:
6 round for time:
-50x 18" box step ups with 40lb
-400m run
time: 26:15

This was last performed on March 8th at 28:38
OVER 2 min FASTER!

then

Air Force WOD: all lifts 95 lbs
4 burpees every min on the min
-20 Thrusters
-20 SDLHP
-20 Push Press
-20 OHS (took me 5 min)
-20 Front Squats
time: 11:58

Chiefness

Sunday:

Work all day for time
9:01:57

Workout:
Row 500m x 4
- 1:45, 1:47, 1:49, 1:48
Hang Power Clean
- 135x6, 155x4, 165x3, 175x1, 175x1, 175x1
Press x 1, Push Press x 3, Jerk x 5
- 115lb, 125lb, 130lb
Bench Press
- 185x6, 185x6, 205x3, 205x3, 205x3
Pull up and dip ladder
- 10.1, 9.2, 8.3, ..... 3.8, 2.9, 1.10

The pain cave

Stayed home today to clean house and spend some time in the man cave. Nice day outside. Should have gotten on the bike.

Friday:
3x3 Deadlift @312lbs
5 rounds for time:
10 BW DLs (175)
15 24" box jumps
20 pushups
- time 7:48

Breathing Ladder:
1-10 KB swings x 2
time 4:01, 3:37

KB work

Spring in Utah

Wow, 40+ inches of snow. And it's May!



Thursday:
Run 7 miles
then
21-15-9
135lb squat cleans
Ring Dips
time: 6:20

Friday:
5K run for time: 20:15
KB press 5x5
KB shrugs 30-20-10
KB Get ups 5x5
KB overhead raises 4x5

Saturday:
AMRAP
Lab Snowbird

Sparrow

NEW BIKE!



Tuesday:

Sparrows Dozen
12 rounds for time:
-12 Deadlifts @ 135lbs
-12 Push ups
-12 Floor Wipers @ 135
-12 Pull ups
time: 29:14

Hill sprints 10sec x 5
-rest 50 sec b/w
then
35 med ball overhead throws
then
Hill sprints 10sec x 5
-rest 50sec b/w

ZION

Had a great long weekend in Zion with the woman. Saw some polygamists at the subway. Ate some great food. And did lots of fun stuff in the sun. Zion is spectacular. The views are amazing. The hiking is intense. And the biking is right on.

Wednesday:
Swim 30 min
Run 8.5 miles


Friday:
Drive to Zion
Hike to Emerald Pools - 3 miles
Run 3 miles


Saturday:
Bike up and down the Canyon 1.5 hours
Hike Angel's Landing - 5 miles
Diner at Parrell 88 - wow


Sunday:
Bike to Virgin - 1 hour
Sprints in the grass
200 lunges for time (+20supermans q min)
3 x max pushups in 1 min (60,51,45)
Hike to Observation point - 8 miles (2500ft elev gain)


Monday:
Bike up Kolob to the Observation point
-1 hour, 12 miles, 1200ft elevation
Gym:
Bent Over Rows 4x6
C&J ladders
-1:5 @ 135lbs
-1:8 @ 115lbs
-1:10 @ 95lbs
Press 10reps q 30s until failure (7)
Pulldowns 10reps q 30s until failure (5)
Dips 10reps q 30s until failure (8)

A year in review

I've been doing this Gym Jones and Crossfit thing for a year now. So far I've got to say I like it a lot. It is challenging and much less boring than any other gym workouts. I feel better, stronger, and more capable than before I started. But I haven't had anything to actually compare.Over the last couple of weeks I've been on several bike rides. I haven't been on the bike since October. That's pretty typical for me. I'm not much of a winter rider. Cold makes me cold. Anyway, my first 5-10 rides of the year are always brutal- my legs are weak, my lungs are tight. But this year has been different. This year my lungs have been strong. Each time I get to the top of emmigration I feel like I can keep going. I don;t know what else to attribute that too other than this new workout regime. Nice to know somethings working.



While I was riding today I worked out the equation to figure out how many reps you've done if you complete a ladder of some exercise. A ladder is when each consecutive set has one more rep than the last. Such as 1,2,3,4,5,6,7,8,9,10.

I'm sure this is 3rd grade math, but it seemed novel today while I was thinking about it.

If you go up the ladder but not back down:
# reps = (x^2 + x)/2 where x is the highes number of reps

If you go up and back down the ladder:
# reps = x^2

For example a ladder to 6:
1+2+3+4+5+6 = 21 reps = (6^2 +6)/2

Sometimes I think about pretty dorky things.



Mon:
Run 5K at hospital


Tuesday:
Bike Emmigration 41:30 to top. 1:05 back home

300: for time
25 Pull ups
50 135lb deadlifts
50 Floor Wipers 135lbs
50 Uush Ups
50 Clean and press 35lb KB
50 Box Jumps 24"
25 Pull ups
- Time = 12:00

Track

Quick stent at the track today after work and before errands. Too many errands.

10x100m in the grass, 1min rest inbetween
19/17/18/15/16/15/15/15/16/16

50-40-30-20-10
Ball Slams 20lb
Pushups
-9:45

50 hill Ball throws for time
-3:50

Power cleans
5x3 @ 165

Choke

Run 6.2 miles on the trail with the dog: 1:05

KB Snatch 5x10 (5/side) @53lb

Breathing Ladder KB swing 53 lb
1.2.3.4.....17.18.19.20
18:30

Max KB snatch in one minute
R: 20
L: 20

Jones Style

Friday:
Row 500m warm up
100 Sit ups
100 Push Ups
50 Pull Ups

Bench Press
3x4 @ 185

Shoulder press
5x3 115

For time:
10 x Clean @135 + 250m row
9 x KBS @70 + 250m row
8 x Clean @135 + 250m row
7 x KBS @70 + 250m row
6 x Clean @135 + 250m row
5 x KBS @70 + 250m row
4 x Clean @135 + 250m row
3 x KBS @70 + 250m row
2 x Clean @135 + 250m row
1 x KBS @70 + 250m row

Bike 20 min - trainer

Titile

Tuesday:
5 rounds for time
-10 Clean and Jerk @ 135lbs
-400m run

Bench Press: 5x3 185

10.9.8.7.6.5.4.3.2.1
Ring Dip
GHD raises

Wednesday:
Rest!

Thursday:
Bike Emmigration 1:05
Deadlift 4x5 at 275lbs
Breathing Ladder - KB swings @53lbs
-1.2.3.......13.14.15

Chuck

Sunday:
Bike Emmigration - 1:12

Monday:
Run 12 miles - trail 2:11

46" storm

Good thing I'm working all day the next few days. Otherwise I'd have to come up with an excuse so I wouldn't have to go snowboard in the biggest snow storm this year.


Wednesday:
Run 4.5 miles 35:40

20-15-10-5 for time
- Deadlift 225 lbs
- Clap Push ups
- Sit Ups
- KB C&J 53lb
time: 9:36

Sunday:
Run 4.5 miles 37 min


Monday:
Bench press
8x155, 6x165, 4x175, 4x185, 2x205

5 rounds for time w/ 20lb vest
400m run
500m row

Pullups 10,12,15
GHD raises 8,8,8


Tuesday:
Barbell complex 95lbs
3 sets, 6 reps per movement
-DL, SDLHP, Row, HC, FS, PJ

Clean and Jerk for 10min @135
1 round every 30 sec
- Clean, Hang Clean, Jerk

Run 4.5 miles 39min

Gym Jones Cert

This is something I would be into. But damn it's expensive.
http://www.gymjones.com/certification.php?page=2



Saturday

Row 10 min
Then:
2x10 Squat
2x15m Lunge + Bear Crawl
4x5 Goblet Squat (1 set each @ 44#, 53#, 60#, 70#)
Then:
Work up to 80% DL
Then:
3x dead lift @ 80-85% (295) +
4-5x Clean Hi-Pull @ 70-75% (150) (speed emphasis)
5-6 sets, rest 2-3 min between sets, quit when speed suffers
Then:
4x 30/30 Row @ >150m per work interval

The week

Wednesday:
5xHC, 4xFS, 3xPJ
start at 65lbs, work up by 10 lbs to fail
Max: 165lbs

Thursday:
Run 9 miles: 1:23

Friday:
8 rounds for time
200m run
5 HSPU
5 toes to bar
time: 19:20

I haven't had it this week.
Earlier in the week I was tired and worn out from a long month in the ICU.
Felt strong on Wednesday which was nice.
But Friday was a bust- probably mental.

Next week, it's back to business.

Dust Hurricane

Wow,
SLC was in rare form today.





Tuesday:
Run 4.5 miles: 36 min

WOD: Kelly
5 rounds for time
400m run
30 24" box jumps
30 Wall Balls 20lb
time 30:24

60 in 72

Pulled 2 x 30 hour shifts over the weekend. It was killer. So tired. I went straight to the gym on Monday morning and got it handed to me. I about passed out.... room spinning and everything. It's so hard, but when I'm pushing myself at work I need to skip the gym. I don't know if I'm capable of that.
Good news is: Last night was my last night of "call" ever. True, I'll work plenty of night shift as a ER doc. But an overnight is so much easier than a 30 hour shift in an ICU. I can't stand being "on" for that long. At least not where I was this past month.
All the rest of my months in residency (3 more) are in the ED. So this kinda fells like graduating. I'm basically doing what I'll be doing the rest of my life. Cool.....scary

A good friend of mine hooked me up with a ticket to the NCAA games this past week in SLC. 3 total games. One on Thursday went into double OT. That was a blast. Got to go on Saturday post call. Also fun.




Thursday:

3 rounds for time
100 step ups for time @ 45lbs
30 sit-ups @ 45lbs
10 clapping push ups
time 18:35


Saturday:

Run 3 miles


Monday:

Helen: 3 rounds for time
400m run
21 kb swings- 53lbs
12 pull ups
time: 9:59

Bike: Emmigration
time Door-Door 1:08

Donate

Had an interesting run-in with Donor Services last night while on call. The case was tragic but the family was quick to realize the opportunity to help someone else. We called donor services and they were there in minutes. As soon as dude #1 confirmed things, dudes#2-5 showed up in no time. They brought their own computers, set up portable printers and got to work..... matching up organs, calling surgeons, arranging organ transport. It was impressive and a well oiled machine. Hopefully someone got a new begining this morning.
I know I want to donate my organs. Hopefully, I'll live so long they'll be worthless by the time I'm done with them. But, if not, there is too much amazing oportunity for others to keep them to myself- only to be buried with them. Lungs, Heart, Kidneys, Liver, Eyes, skin, bone. All said and done, you could give 10 people a new chance.


Had a rough day at the gym today. Didn't get much sleep last night at work and tried to take a nap but was pretty worthless anyway. The CF workout destroyed me. I haven't felt that bad in a while. Felt light headed even after lying down. Don't know if it's the lack of sleep or just going too hard from the start, but I'm still hacking up a lung.

WOD:
5 rounds
10 Deadlifts at 110% (or 7.... whatever)
10 Pull Ups
400m run

Brutal


Run 5 K with the pup. He needed it, I didn't

Sonoma

Went to Sonoma this past weekend for a whirlwind trip. Flew in Saturday morning to Oakland. Rented a car and drove to Sonoma. Met up with the ER crew who were at a convention. Went for a nice long run through the grass and forests of Sonoma. Then rented (borrowed) some bikes and did some vineyard touring on the ol' 2-wheeler. Only went to 3 wineries, but had a great time hanging with friends and getting out of Salt Lake. On Sunday I presented some research on ultrasound in pregnant patients presenting to the ER- nothing too interesting - won't bore you with it. Afterwards, we jumped in the rental car and drove down to Berkley for some Mediteranian grub. I forget how good food can be sometimes. I had a bagel with whipped cream cheese and steamed eggs with a side of some craziness- cream of wheat mixed with ricotta and cinnamon. Yum
Few home late Sunday and headed straight to work early Monday morning. Long weekend- but it was a good time.

Monday:

New CFT
Thruster 155,175, 185 (fail)
Power Clean 185, 195, 205 (fail) x 3
Row x 1 min x 3 346,331,311

10 Rounds for time:
All with 20lb vest
-mini leg blaster
-5 strict pullups
-10 push ups
-30 sec plank

time: 25:50

Dead lift

Friday
Run: 4.3 miles
Shoulder press: 3@85, 3@100, 6@115
Deadlift: 3x3 at 315
Max BW deadlift- 175lbs. #53!
Jerk: 3@135, 3@155, 3@165, 3@175, fail@185

Saturday:
Run 7.5. @ 1:05

Bench Press: 5@135, 5@155, 8@175
Squat Clean: 5@120, 5@135, 10@155

2 rounds for time:
800m run
200 18" step-ups w/40lb pack
time: 25:48

Slushies!!!

That's it! I've figured it out. I love running. And I'll run just about anywhere, on any type of terrain. Today I went to millcreek and ran from the Gate to the Yurt. It was a little warm today. I didn't really take that into account. And as soon as I got on teh snow covered road I realized my mistake. Running the slush is quite possibly the worst possible thing in the world..... after penile cancer of course. I would rather run on hot coals than in weak slushy snow that gives as soon as you land on it. Damn what a workout.

Run in Slush, uphill, with the dog
9 miles, 1:40

10 rounds
Mini-leg-blasters
Scotty Bobs @ 53lb kettle bells
14:14

Now sleep, on call tomorrow.

Fizzling...

5-3-1
Back Squat 5@185, 5@205, 10@225

AMRAP in 15 minutes
3 Squat Clean @ 135
3 Thrusters @ 135
200m Run
# rounds = 8

Still running on Sundance Fumes

5/3/1
Shoulder Press
85x5, 95x5, 105x6
Hang Snatch 3x6 @95/95/115
Ring Pushups 3x15
Weight Pullup 3x5 @20lb
1/2 Tabata Calf raises 45lb
Weighted Dips 3x15

Run 5K
1 mile moderate
1 mile 1/10 @ 6min pace, moderate next 1/10 repeat
1 mile moderate

5-3-1

New workout plan.
I'm gonna give this 5-3-1 plan a go:

4 different lifts a week:
Deadlift, Squat, Press, Bench

Week 1: 5x@65%, 5x@75%, AMRAPx@85%
Week 2: 3x@70%, 3x@80%, AMRAPx@90%
Week 3: 5x@75%, 3x@85%, AMRAPx@95%
Week 4: 5x@40%, 5x@50%, 5x@60%



Friday:
Run 8miles: 1:09

Deadlift:
5x225
5x255
10x275

Nice day

Sprints:
300m x 4 every 2.5 min
1:09, 59, 1:00, 1:01

100m x 4 every 1.5 min
14, 14, 15, 15

Felt like molasses

WOD:
5 min row for calories, 101
5 min sit ups for reps, 140
5 min OHS for reps @75, 52
5 min and bag get ups @60, 36
total: 329

mini-me

Wednesday:

Wow, it's starting to catch up to me. Call wasn't too horrible last night - but I was rocked today. Couldn't get my head straight. Fell asleep on the couch around mid-day and slept for a good 3.5 hours. Work up with big-time sleep inertia and still pretty much feel like bung hole. Not sure what cures a work hangover better than some mini-leg blasters!

-5K run 21:23

-TGU reps in 10 minutes @53 lbs
reps #20

-10 rounds
Mini Leg Blasters
(10 squat, 10 lunge, 10 jump lunge, 5 jump squat)
5 Ankles to Bar
time: 14:28

Monday

-Front Squat 3x3 @205
-PC/J/HC every 30s for 10min @ 135lb
-Breathing Ladder 1-20 53lb KB
18:00
-6 rounds for time
40 lb 18" step ups
400m run
time: 28:38

Sundance

Had a nice weekend off.
Headed to Sundance on Saturday with Britt and the crew. The snow was so-so, but the sun was out and it was a good time. Mostly flying on the groomers and throwing snowballs.

Sunday:
Run 9.2 miles 1:17

Squat 225 4x3
Shoulder press 125 4x3

3 round for time:
- 25m tire drag + 70lbs
- 20x sledgehammer swings
7:31

Post Call Again

Another 30 hour shift bites the dust: I'm a master at this shit. Only 6 more to go in residency!
Got a couple hours of sleep last night - not great but not bad either. Had an intern on so he inherited the pager around 2am.

Straight to the mountain today after work. Man was it busy. This place amazes me. It seems like the whole valley descends on little cottonwood canyon on a powder day - no matter what day of the work week.

- Run 3.5 miles with the dog - slug pace (I think I fell asleep running).
- Work up to heavy power clean
- 5x3 heavy DL - 275lbs w/90s rest

WOD:
10.9.8.7.6.5.4.3.2.1
Power Clean 95lbs
Box Jumps 24"
time: 4:31

Wednesday

WED:
3 rounds for time:
-10 Squat cleans @ 135
-4 rounds of Cindy
time: 12:54

400m lunge
time: 15:37

Post Call

Had my first night in the Surgical intensive care unit yesterday. 3 admissions and one death. Honestly a pretty tame night. I've got 7 more nights of call in residency - that's 210 hours of on call time. I can't wait to be done with call. I hate working for 30 hours straight. But at teh same time I really enjoy critical care. If the lifestyle was different.......

Tuesday:

KB press:
Flat: 3x5 53lbs
Standing: 3x4 53 lbs

Run 3 miles

50-40-30-20-10
Ball Slams
Ball push ups
Ball Swings
Sit ups
17:45

Long Weekend

Saturday:
hands hurt
tired
beat down

long day


Sunday:
Slept in
8 mile run 1:09
Pizza tonight!

Medwar 2010

Well another MedWAR has come and gone. Overall a great day. It was a cold 15 degrees in the morning when we started but warmed up to 30ish and the sun came out. I was cold before the start, but that didn't last long. There were 9 stations. Most of them a 1/2 mile sprint through deep snow with snowshoes. Sometimes over large hills or down steep inclines. And even over creeks with 32.1 degree water - which found it's way into our boots. Good times. The Moostaches came in a debatable 2nd somewhere between 15min ahead or 20 minutes behind of the winners. Timing was questionable. But all in all it was a good day.

Sunday:
WU to 1RM C&J 175 (185 fail)
3 rounds 3reps C&J at 155lbs
DU work:
200 singles
200 DU
20 DU for time x 3
35s,32s,45s

Getting a little better with these.
I can maintain every-other DUs pretty well now.
Can't keep them up consecutively though.

tamper with taper

Wednesday:

1) WU to 135 OHS
2) 200 DU for time
5 OHS every 4 minutes
time 17:17
3) DL 3 sets x 3 reps 331lbs
4) Shoulser Press 3 sets 5 reps 115lbs
5) 1000M row time trial 3:19.6

MedWAR 2009

This is what I've got going on this weekend:
MedWAR

Punching feet

Threw some old arch inserts in my shoes, popped a couple of IBU and now the foot feels great. So I punched it with a CF workout and a run with the dog today before work. Feeling good, thus it must be tendinitis. Stress fractures don't feel better that quick.

WOD: 32
AMRAP in 32 min
400m Run
32 Wall Balls
32 Sit Ups
rounds: 6 + run and 24 WBs

Started with a sub 4 min pace for the first 2 rounds, but couldn't keep it up. I want to do it again with a little less aggressiveness on the WB from the start. Think I could break 7 easy.

Run 31:00 with the dog and homeless-guy
Dog crapped twice on the road in the park.
Homeless-guy only crapped once.

So I got this Thing.....

I've had this nagging pain on the outside of my left foot for a while now. Here and there for a couple of months. But the last couple of week shave been especially bad. I've stopped running in the five fingers. And things that seem to aggravate it most are box jumps and jumping rope - two things that place a lot of stress on the forefoot.

Timing is lame. I've got MedWAR coming up this Saturday. Crossfit sectionals in 2 weeks. And I've started running in prep for the Wasatch back and the Speedgoat.

The way I see it is that there are two possibilities. There are not many non-traumatic causes of lateral foot pain

1) Peroneal Tendinitis : Inflammation of the peroneal tendon as it traverses behind the lateral maleolus (ankle)















2) 5th Metatarsal stress fracture : This is what I'm hoping it's not. A stress fracture can take 6-8 weeks to heal - especially if it's in the 5th metatarsal. I had surgery on my right 5th metatarsal while I was in med school. It was quite possibly the worst 6 months of my life. Damn I hope this isn't it.














Monday:
Workup to 1RM Squat Clean - 200lbs (PR!)
WOD
5 rounds for time
3 Squat Cleans at 160lbs
9 Clap Push Ups
27 Double Unders
Time: 9:56 or so

Saturday with the wife

5 rounds for time:
20m overhead lunge w/ 45lbs
5 x 24" depth jumps
10x 45lb floor wipers
100m sprint

10min of C&J:
1 C&J every 30s at 155lbs

Run: 2.5 miles

Friday

Run 4.3 miles with the dog - 34min

5 rounds:
53lb Goblet squat + 15m broad jump
rest as needed

Work up to 90% FS - 205lbs
4 rounds for time:
3 x 90%FS + 5 x 95lb jump squat
time: 9:14 (freggin heavy)

Bench press: 10,8,6,4,2

Row:
10 x 100m, 20s rest b/w reps
time = 6:38

Mary

Thursday:

AMRAP in 20 minutes
- 5 HSPU
- 10 one leg squats
- 15 pullups

#10

zWednesday

Tuesday:
Quick workout in the basement:
50-40
Ball Slams
Ball Push ups
Ball Cleans
KB swings - 1.5pood
12:30


Wednesday:
7 rounds
3 hang clean, 3 Front Squat, 3 Thrusters
95,115,135,155,165(f),165(f),155
- This was fun. I failed on thruster #1 on both 165 trys

rest 10 minutes then.....

Goat (I blame Gumby)
AMRAP in 30 minutes
80lb sandbag getup + 24" box step-up w/ bag
#80
-This was also "fun" in kind of a destroy yourself sort of way.

Monday

Feb 8th:

Run 7 miles - Millcreek

OHS 3sets 3-5 reps - 105lbs

3 rounds for time
3 x 95lbs OHS
15 box jumps - 36" box
20 push ups
time = 5:29

Pullups - 5 x 10reps
Floor Wipers 3x15 115lbs
Wallball situps 3x15 14lbs
HSPU work

Ready set.... REST!

Slept in today. I've been tired recently. Took a nap 3 of the last 3 days. And I never take naps. Think I needed a little relaxation.
Still on my string of night.... 2 more to go. Miss the wife and the friends so I'll be glad to be back on a more normal schedule soon.

Sometimes being a doctor is more about salesmanship than scientific knowledge. About half the people I see in the ED aren't really sick. Granted, some if them are super sick and need critical care. But there is a large percentage that I have to convince that they aren't sick. That seems different in Utah. I don't remember that many false-sickers in South Carolina. Seems like everyone in SC ignored their health for so long that by the time they got ill enough to go to the ED- they were on death's door. I think a lot of it is cultural. Utah is full of super healthy, active young people. these people are more in-tune with their bodies and get nervous when something seems wrong. I'm probably one of them. The hard part is when I walk in to room, talk to them for 3 minutes.... and instantly know they're not sick. Granted sometimes I'm wrong, and that why we do tests and look.
In any case, a large part of my job ends up as the "selling of health." Talking people into believing that we can't figure out whats wrong, we believe they don't feel well, but it will probably get better.
Expectations in health care in this country are out of control. People expect doctors to know everything and be able to figure out the most insignificant of complaints. I don't blame them. They, err their insurance, is paying us a lot. But the expectations along with a legal enviroment where risk is not tolerated cause people to get too many tests. The most recent literature puts the risk of cancer death due to radiation recieved from a whole body CT (often performed after severe trauma) at 1/200 over 20 years. I.E. you get in a bad car wreck and are taken to the hospital where a whole body CT is performed- bam, you now have a 1/200 risk of dying from cancer in the next 20 years from that CT scan.
Medicine is all about weighing risk. As our diagnostic tools become better we run the risk of over-calling disease..... leading to interventions that can have adverse outcomes. For example- if you have a 1/100 risk of having some disease that has a 10% adverse outcome rate, does it make sense to perform a test with a 2/00 risk of a false positive and a subsequent intervention with a 20% complication rate. No. That would increase your risk of harm for the sole purpose of coming to a diagnosis. But Americans don't like not knowing.

I guess I've blabbered on for a while now. Thats some of my thoughts regarding the difficulty of my job.

murph

Friday:

Murph:
1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

Time 37:57

Who the hell is Grace?

Thursday:

Went on a bike ride today. Don't think I've been on the bike since October. The winter in SLC puts one hell of a damper on bike riding. I got home after crossfit and it felt warm outside so I didn't really bundle up for the ride...... turns out it was balls cold and I will be spending the rest of the day in my down jacket. Inside.
Nice to ride though.

WOD: Grace
Clean and Jerk 135lbs for 30 reps
Time 2:36

Deadlift 225lbs 5 sets 8 reps

Dirty Thirty

I have band-aids on both my wrist from those damn muscle ups. People probably think I cut myself. On a lighter note however, I thought of a great name for a beer.
Muscle-Up Porter

Wednesday

Hang power cleans 3sets 5reps - 155lbs

Alli's Dirty 30:
for time:
250 METER ROW
30 KB CLEAN AND PRESS @53/35lbs (15 EACH ARM)
30 BOX JUMPS @30"
30 RING DIPS
30 DOUBLE UNDERS
30 OVERHEAD LUNGES @45/25lb PLATE
30 SIT UPS
250 METER ROW

time: 9:28

GHD Raises 4 sets 10 reps

Run 3 miles in the park with the dog wearing 5-fingers.
time: 27:24 - gotta take those 5 fingers slow.

Muscle ups!

Tuesday:

30 Muscle Ups for time: 9:55

1 mile sprint for time: 6:01

Running Schedule

I'm planning on running the Speedgoat this year. Here is how I plan on training:

Month 1: total miles = 50
Week 1: 12 miles, long run 6 miles
Week 2: 13 miles, long run 6 miles
Week 3: Medwar week
Week 4: 12 miles, long run 7 miles

Month 2: total miles = 55
Week 1: 13 miles
Week 2: 14.5 miles
Week 3: 14.5 miles, long run 10 miles
Week 4: 13 miles

Month 3: total miles = 61 miles
Week 1: 14.5 miles
Week 2: 16 miles
Week 3: 16 miles, long run 12 miles
Week 4: 14.5 miles

Month 4: total miles = 68 miles
Week 1: 16 miles
Week 2: 18 miles
Week 3: 18 miles, long run 14 miles
Week 4: 16 miles, Hills

Month 5: total miles = 76 miles
Week 1: 18 miles
Week 2: 20 miles
Week 3: 20 miles, long run 20 miles
Week 4: 18 miles, Hills

Month 6: total miles = 70
Week 1: 22 miles, Hills
Week 2: 24 miles, long run 18 miles
Week 3: 12 miles
Week 4: 12 miles

Month : total miles = 48 miles
Week 1: 10 miles
Week 2: 6 miles
Week 3: Speedgoat 50K

Suggestions appreciated- I have no idea what I'm doing.


Monday:
Run 6 miles on Shoreline at 1:04

WOD:
Front Squat 3 sets 5 reps at 205
AMRAP in 15 min
7 20lb wallball
7 2 pood KB swings
7 pull ups

rounds = 11 (soo tired)

"Lucky"

What did I learn from the Sundance film Lucky? A couple things; mostly that I do not want to win the lottery. My favorite quote from the movie: "Wining the lottery is like pouring Miracle Grow on character flaws." Beautiful.

The thing that interests me most is how this country has used the lottery as a tax on the poor (and the mathmatically challenged) for so long. Apparently, lottery winnings went to build Jamestown. And funding for the federal capital building was also through lottery earnings. I remember when South Carolina brought back the lottery to fund education. The "Education" lottery. Funny, they're still second to last in the nation for K-12 education.



Saturday:

10 Rounds:
Mini Leg Blaster:
5 x Burpee Squat cleans At 95lbs
time: 27:25

3) Death By 10 meters
rounds: 14

mini leg blaster:
10x squats
10x lunge (10 each leg)
10x jump lunge ( 10 each leg)
10x jump squat

VA Spa

No time to get to CF today.
Ran by the VaSpa gym on the way home from a "killer" day at work and did this:

Friday:
2-4-6-8-10-8-6-4-2 rounds for time
Thrusters 95lbs
Burpees
Pull-ups

Time: 11:50

Back to work

All friends gone.... sad.
Back to work..... more sad.
5 days of powder..... need sleep.

Wednesday:
1) 3 sets x 3 reps DL: 295, 315, 325

2) 5 mintues: AMRAP 18" step up
w/ 2x 35lb KB
122 step ups

Then 1 minute rest

3) 5 minute row for meters
1414 meters

4) Treadmill reps x 6
1 min @ 8% and 8 mph
1 min @ 8% and 3 mph

MLT

How I built my mash & lauter tun:

The style of MLT that I built was for batch sparging. To make it easy and cheap to build, I used a stainless steel braid for straining the grist during lautering. The bulkhead is made from a brass nipple connector and a few washers to add rigidity and obtain the correct spacing. The faucet is a simple ball valve.

Parts List:
Here are the parts you will need for the conversion
• Igloo 5 gallon round beverage cooler
• all stainless steel ¼” hose clamps x 2
• brass square head plug (Watts A-737)
• ½” x 12” (or larger) braided stainless steel supply hose
• 3/8” female barb adapter (Watts A-298)
• 5/8” Rubber fender washer
• 3/8” MIP x 1-1/2” brass nipple (Watts A-786)
• seal from plastic spigot of cooler
• Teflon tape
• 5/8” Inner Diameter O-ring
• 3 x 5/8” fender washers
• 3/8” threaded ball valve
• 3/8” male barb adapter (Watts A-294)

Assembly
Step 1 - Remove the spigot from the cooler:
using a wrench to firmly hold the nut inside the cooler, remove the plastic spigot from the Rubbermaid cooler
retain the seal and possible rubber seal from the inside of the cooler for use in Step 2 below

Step 2 - Inside parts:
Stainless steel braid:
Cut the ends off the stainless steel braided supply hose using a hacksaw or rotary tool (my Dremel tool cut through the braid like nothing -- took about 60 seconds)
Using a set of needle nose pliers, grab the flexible hose inside the braid, and PUSH the braid off the hose (don't pull!) Pull the PVC tubing out, leaving only the braiding. Insert the brass square head plug into one end of the braid and secure with a hose clamp.

Bulkhead:
Apply a few wraps of teflon tape to threads on the brass nipple
Slide stainless steel washer onto brass nipple
Securely attach female barb adapter to brass nipple
Insert seal from plastic spigot on inside of cooler and insert brass nipple inside


Step 3 - Outside Parts:
outside
Pull brass nipple all the way through the hole in the cooler. insert O-ring over nipple.
Apply teflon tape to threads on nipple
Add fender washers as spacers to ensure a tight fit of the components once the ball valve is attached (mine needed 3 washers)
Attach the ball valve
Apply Teflon tape to the male barb connector, and attach it to the bal valve

Step 4 - Attach Stainless Steel Braid
Slip a SS hose clamp over the open end of the SS braid
Slide the braid onto the barb connector inside the cooler, and tighten the hose clamp

opt for a day

A1. Bench Press @ 30X0; 3,2,1,3,2,1; rest 20 sec
185 lbs
A2. Dead Lift @ 11X1; 55% 1Rm - 6 sets of 3; rest 120 sec
205 lbs
B1. Clap Push Ups @ 10X0; amrap (-3) x 5; rest 60 sec
19,12,11,10,9
B2. High Hang Power Clean; 3,3,3,3,3; rest 60 sec
155lbs
C. 21,18,15,12,9,6,3 reps for time - Unbroken KBS - 2/1.5 pd
5:37
D.
Run 2 miles on treadmill with 5 finger shoes

5 days of powder

I love snowboarding. But 5 long days snowboarding in powder is nirvana. Having a good time, but feel like I need about 2 days of straight sleep to recover.

Monday:
KB strict press 3sets x 2/arm
KB Clean and push press 3sets x 5/arm
OHS technique work

10.9.8.7....1 for time:
OHS 95lbs
KB swing 1.5 pood
11:50

Pullup/Dip 10/1 - 9/2 - 8/3.....1/10 for time:
4:20

4x 200m sprints
29s/30s/30s/29s

Lovin it

Got some SC peeps in town for Britt's birthday (Big 3-0). I celebrated her B-day by snowboarding while she worked- yeah I took one for the team. Spent all day Thur and Fri getting face fulls of snow and huckin off cliffs (well.... small ones). Great couple of days. Wish I had more pics.


Thursday:
AMRAP in 7 hours
base-to-peak Snowbird powder runs
Total: lots

Friday:
1) AMRAP in 7 hours
base-to-peak Solitude powder runs
Total: Even more than Thursday

2) For time:
50 double unders
15-10-5
power cleans 25 lbs
burpees
50 double unders
time: 8:05

3) 3 sets
2 x 54 lb KB strict presses / arm
5 x 54 lb KB push presses / arm
3 x 54 lb KB jerks / arm
1 x 54 lb KB TGU /arm (5 sets)

Felt epic

Soo good......


Wednesday:
Angry Brittany
10 rounds for time:
400m Run
10 Curtis P's

1:06:16

The Knife

Sunday:
1) 3 rounds with 1.5 KB
10/arm KB bench presses
1/arm strict press
3/arm push presses
3/arm split jerk
1/side KB TGU
10 45lb OHS
AMRAP push ups

2) 1 round every 30secs x 10min
Deadlift 135lbs
Squat clean 135lbs

3) Trail Run:
Up Rattlesnake Gultch and down Pipeline
Time 38 min



Tuesday:
Fran w/ 45 lb vest
12:43 (ridiculous)
then
row 1000m + handstand 30s 3 rounds

Wednesday:
Run 4.5 miles in 35 minutes - not in smog
Deadlift: 275lbs 5 sets x 3 reps (1 min rest)
Power Clean: 155lbs 3 sets x 5 reps (1min rest)

Snow cave

Airmed recently showed off their huge beacon they hang off the helicopter and use for avalanche rescue.
They can search a slide in 15 minutes.

Here's how it would go.
Time 0min: You get caught in a slide.
Time 10min: Your friends call 911 and Airmed gets activated.
Time 11min: Helicopter blades start spinning.
Time 25min: Helicopter reaches slide area.
Time 33min: Your location is identified.
Time 40min: you get dug out.

40min in the snow: Helicopter beacon = body finder





Wednesday:
1)Workup to heavy power clean
135, 165, 185, 190, 195-fail, 195-fail

2) 3 rounds for time:
- 3 power cleans - 155lbs
- 15 knees to elbows
- 10 ring dips
time: 2:55

3) 10 rounds for time - with 45 lb vest on
- 50 step ups onto 18" box
- 30 sec plank
time: 27:09


Thursday:
1) Front Squat: 225lb 5setsx3reps
2) Deadlift: 275 lbs 8setsx2reps
3) Pullups: 3 strict, 6 kipping, 9 chest to bar - 3 sets
4) 3 rounds for time:
15 lateral box jumps - 18"
15 burpees
15 pullups
time 7:09

Friday:
1) trail run: 49min 5.8 miles
2) 100 hang power snatches for time
penalty for dropping the bar: 7 knees to elbows
time: 14:04

Feed The Rat

Working the overnights all weekend. Then straight into a Monday evening moonlighting shift. The next 3 days will be ruff, but I've got Tuesday off. Sleeping in is in order.


Saturday: Rest (I don't do that enough)

Sunday: Another damn rhinovirus- feeling weak
Bike 30 min
Bench Press incline 135lbs 2x5, 2x10
Shoulder Press 3 105lbs

Monday:
Squat ladder: 1-5 at 225lbs time 3:36
Squat Jump: 6x6 at 95lbs
Squat ladder 1-5 at 225 time 3:45
5 rounds for reps:
-AMRAP high steps onto 24"box in 45sec
-AMRAP chin ups in 2 minutes
-rest 2 minutes
Results:
high steps 67,75,75,75,74
chin ups 35,34,33,32,29

Tuesday:
1) CF total: 810
DL: 375
Press: 135 (140 last pr)
Squat: 300 pr
2) 20-30-40
Double unders x 2
Wall Balls 20lbs
KB swings 53lbs
Ring rows
time: 25:12

icy ass

Snowbird = icy ass
Tried to Snowboard today at the Bird. After going over 2 cliffs and taking multiple icy mogul dives I decided 3 runs was enough.
So on to cross country skiing. Took Kuro, who proceeded to run away from me and disappear for like 10 minutes.
Day off fail.


1/5:
1) Stair-climber x 20 minutes
2) Weighted pullups- 3 sets of 5 reps
35,45,75lbs
3) 3 rounds for time
15 burpees
15 SDLHP 95 lbs
time 4:14

1/6:
Cross Country ski 1.25 hrs
Row 2 min x 7 reps (2 min rest)
distance: 4105 meters
Bike 15 min

1/7:
10-9-8-7-6-5-4-3-2-1
Sandbag get ups 80lbs
Clean and Jerk 115 lbs
Ring dips
23:00 (or so, I lost count somewhere)

GHD raises 5x4
GHD sit ups 10x3
Depth jumps 5x3

1/8:
1) 3 min L sit (rings)
2) 3 min handstand (wall)
3) 5-10-15 for time:
225lb squats
24" box jumps
time: 6:20
4) run 50 min on the trail with the dog