Human Verification

Just Surviving

2011-10-06T12:41:00.000-05:00

Monday: Lift
Power Clean 3x5 @185
Squat Clean and Press 2x 135, 2x145, 2x155, 2x165, 2x175, 2x185(f)
Deadlift 2x5@275, 2x4@295, 2x3@315, 2x2@335, 2x1@355
Then:
5 rounds for time:
-Air Dyne 50cal
-Sled Pushes 100ftx2 @ 90lbs
--Time 22:22

Tuesday:
Run: 10k @ 8:30/mile

Wednesday: Lift
Bench Press: 2x5@185, 2x4@195, 2x3@205, 2x1@215
Close Grip Press: 3x6 at 135
Then: 4 rounds for time
-10x 18"step ups with 2x50lb dumbells
-10x Scotty Bobs with 25lb dumbells
-10x pull ups
-10x dips
-10x leg raises
-10x clapping push ups
-10x press with 2x25lb dumb bells

Thursday: Mtn Bike 15ish miles?

Friday: Run 10K with 5x .4 mile intervals at 6:15-6:30/mile
overal 8:26/mile

Saturday: Rest

Sunday: Run 6.76 miles at 7:52/mile with 2x 1.5 mile intervals at 6:30
Then: AMRAP 30 min: 4 rounds + Sled&Tire
Sled Push 100ft at 130
Tire flip 100ft
Legs free rope climb
Box jump 24,30,36 x 3
Chain pull (all the chains attached to a rope)
100m Overhaed carry with 2x35lb dumbell

Monday:
Power Clean 3x5 @ 185
Agility rope - hands and feet- lots of this
21/15/9:
KB Snatch @ 53
Pull ups
Row 500m

Tuesday: Run 6 miles at 8:17/mile

Wednesday:
10 rounds for time
1 mini Leg Blaster
5 Scotty Bobs with 25lb DB
30 Cal Airdyne

Insomniac 5K

2011-09-25T23:43:00.000-05:00

What I've done since becoming a father........

It's been a long 3 weeks. I feel like I'm just starting to recover from the emotional turmoil associated with having your wife almost die in front of you, while simultaneously almost instantly having another human being depend on you so much it's life and death. Seriously, if we forgot to take care of her.... no more Delilah. This isn't some turtles navigating to the sea shit. It's real and I get the impression it's going to be this way for a while.
In any case, it's been a confusing and new 3 weeks. Luckily, I have the kind of job that lends itself to shiftwork, so when the personal life gets real, I can make more time for it. It's been nice having family in town too. Just the basic things around the house take so much longer when you've got a baby strapped to your neck.

Delilah is a pretty awesome baby, as far as babies go. She is really good at shitting, eating, and sleeping. I figure shes got this gig dialed in.

I rant eh Dirty Dash last weekend. It was a lot of fun. Lots of mud and lots of ridiculousness. I was cleaning mud out of my ears for 5 days, and my vision is almost back to normal after getting mud under my contacts. Here are some pictures from the dash.

Fri 16th:
3 rounds for time:
-Row 100cal
-Air Dyne 100cal
----Time ~32min

Sat 17th: Dirty Dash

Sun 18th: Run 5.57 miles at 8:10/mile

Mon 19th: Leg-hater
5 rounds for time:
-2 mini leg blasters
-Push sled 100ft w/ 90lbs
-Pull sled 100ft w/90lbs
-rest 30sec
-----Time:19:02

Tue 20th: Run 5K time trial at 6:50 pace

Wed 21st:Lift
Bench 2x5,2x4,2x3,2x2,2x1 (185-225lbs)
then........
10-1 ladder
-100lb barbell stepup 18"
-25lb scotty bob
-35lb Turkish getups
-Strict Pull ups
-100lb strict press
----Time 47:52

Th 22nd: Run 10K at 8:20

Fri 23rd: Run 5K time trial at 6:43

Sat 24th: Lift
5x3 press at 135lbs
5x5-2 Front Squat at 135-185 lbs
then....
7 rounds for time:
-7 Push Presses at 135
-70 sec row
-70 sec rest

Sun 25th: Run 10K at 8:40

2011-09-14T13:21:00.001-05:00

funny that one of these:

Actually turns into one of these:

Turns out these little poopers are kind of a challenge.

My days now go something like this.
1:00am: clean poop off everything near my daughters butt.
1:15am: Try to hand off child to wife to feed, attempt to fall asleep but get ringed into getting juice for mom sauce
1:20am: Fall back asleep
1:21am: wake back up to sound of child belching in bed next to me
1:45am: fall back asleep finally

3:00am: Wake up to sound of child crying, smacking lips, and exploding her diaper.
3:01am: Clean up poop, take off diaper and only to find old faithful erupting all over the changing table.
3:05am: Pass the babe to the boob.
3:07am: Wake up to the sound of belching and farting
3:08am: get more juice for mom sauce
3:30am: Change diaper again because the gastro-colic reflex is a bitch
3:35am: fall back asleep

repeat at 2 hour intervals AMRAP in 24 hours.

So I've been running a bit more.It's easier to do than 2 hour gym sessions, and I just don't have the sleep to rest after the weights.The last week has seen an increase in miles with a slow 5K time trial that sorta bummed me out.

Thursday: 5.41 miles at 8:33/mile

Friday: 6.35 miles at 8:47/mile

Saturday: LiftSunday: Time Trial 5K 7:06/mile

Monday:
3x5 press (115),
1-3-5 press-PP-Jerk at 95,115,135
then 5 rounds for time: time 28:34
30 cal air dyne
10 body weight dead lifts
30 cal row
10 tire flips

Tuesday: 1-20 53lb KB swing breathing ladder -16:15

Wednesday: 6.38 miles at 8:41/mile

Back to the track

2011-06-22T12:56:00.005-05:00

Been getting back to the track the last few Weeks. It hurts, and I'm slow.

3 weeks ago:
5x400m: 1:37, 1:18, 1:24, 1:19, 1:20

2 weeks ago:
100-200-300-400-400-300-200-100

last week:
200m: 34s
200m, rest 30s, 200m: 30s,32s
200m, rest 30s, 200m: 32s,34s
200m, rest 30s, 200m: 33s,34s
200m, rest 30s, 200m: 34s,34s
200m: 30s

This week:
5x150m hill sprints (Steep!)
~30s each with 2:30 rest between.

Running:
6 laps at hospital (90%) 21:13 (3 miles)
Short loop: (75%) 24:26 (3.05 miles)
Long Loop: (75%) 34:41 (4.13miles)

Pullups

2011-04-04T16:15:00.005-05:00

Monday:
300 pullups in one day. Spread out however.

Tuesday: Dynamic Day:
1) 10x2 BS 190 + Heavy Bands
2) 9x3 Bench 122.5 + Heavy Bands
3) 5x5 Deadlift 185 + Short Bands
Run 30 minutes

Wednesday: Off

Thursday:
Press 3x5 135lbs
Press/PP/Jerk 1/3/5 3 sets at 135lbs
IWT:
-3 rounds 20x50lb swings +2minrow at <1:55
---rest 1 min between
- 3 rounds 15x50lb goblet squats = 4xtabata row
---rest 2 min

Friday: Max Lift day
Back Squat: 275, 295(fail), 295(Fail)
Bench: 245

Saturday:
Oly Lift Day
Power Clean 5x3 195
Squat Clean and Press 155lbs 10x2
3 rounds:
- 10 REv Hyper
- 10 GHD Situps
- 5 36in box jumps

Sunday:
Run 4 miles

My New Closet

2011-03-28T20:52:00.006-05:00

I spent every waking moment this week (that I wasn't at work) building a closet off my bedroom. The house was sold with the closet bare. No rods, no shelves, nada. So I got some tools, wood, stain, and got after it. It too a while and there are a few things I didn't get quite perfect, but overall I'm happy with the look. Put double bars on the right and a singe high nar in the back left corner. Smaller shelves on the bottom left for shoes. The wood is stained walnut and is pretty dark which I think works well against the white bars and the white walls.
The only think I might have done differently is put in cedar paneling for the anti-moth effect and the bomb smell.

Sunday: Dynamic Day
1) Back Squat with Medium Bands + 185lbs - 10x2
2) Bench Press with medium Bands + 122.5lbs - 9x3
3) Deadlift with Medium Bands + 205lbs - 6x2
4) Reverse Hyper with 70lbs - 5x5
5) Pullups 5x5

Monday:
1) Bike Trainer 30min
2) 8 rounds
- Mini leg blaster
-10 pushups
-15 situps
3) 200 pull ups - dispersed throughout the day

Tuesday:
Run: 25 minutes
Power Clean: 5x3 190lbs
Press: 5x5 with purple bands
KB Press: 5x5 with 53 lb KBs

Wednesday: Max Lift Day
Squat 1RM: 315 (PR!!!)
Bench 1RM: 235 (255 fail x2)
- should have gone for 250 here
Close Grip Bench 3x10 at 135lbs
Upright Row: 3x8 at 135lbs
then
Jones Crawl: 3 rounds
-10x 185lb Deadlift
-25 box jumps at 24"

Thursday:
Run 35 min

Friday: Oly Day
10x2 Squat CLean and Jerk at 155lbs
3 rounds: 1-3-5 (Press/PP/Jerk) at 135lbs
WOD: 1 min on, 1 min rest
-Squat - 60
-Situp - 39
-Box Jump 18" - 47
-Burpee - 20
-Mountain Climber - 74
-Wall Ball - 31
-Row - 31
-Total 302

Saturday:
Run 35 minutes

What we take for granted

2011-03-20T03:21:00.002-05:00

I don't usually write about this sort of thing on my blog. For good reason. You don't want to read it, and I don't want to relive it. Tonight was different. After my shift tonight, I feel like getting something off my chest.

I saw man die tonight. I've seen that before, a lot. But tonight a 27 year old man presented in cardiac arrest. while at home watching TV with his family he grabbed his chest and said "I think I'm having a heart attack." He collapsed and stopped breathing. Bystanders started CPR and he was brought in by EMS. I threw everything I could think of at this kid. We coded him for and hour and a half: CPR, meds, TPA. We even called down the interventional cardiologist. Nothing.
I brought the family in after 10 minutes or so. They stayed the entire time. I knew it was pointless after about 15 minutes, but I just couldn't stop. He had a tiny bit of heart movement on ultrasound. (If its not moving your chance of survival is 0%). That kept me going. He started bleeding out of his breathing tube from the TPA. His labs looked great, the best I've ever seen in a cardiac arrest. Everything was done right. But we couldn't turn it around.
His family was amazing. Mom, wife and dad at the bedside. They were composed and kept it together. You would have to drug me if that were my son or spouse on the table. They were obviously religious, and it helps me see the attraction to God. It gives you strength and explanation when your world is turned upside down. Faith seems like a small price to pay for comfort in a horrible situation like this. Of course they were crying, they were heartbroken, but they were there, for him, for themselves.

His wife looked like she was in college. Mascara was running down her face. At one point blood shot out of his ET tube onto her. She didn't even flinch. She just kept telling him how much she loved him, and how wonderful he is. I hope he heard her.
Hs mother didn't look much older than his wife. She stood there, holding his hand the entire time, except when we moved her to perform procedures.
Dad wasn't much older. He kept involved, constantly asking me what we were doing, why we were doing it, and if it was working. It wasn't. He told me how strong his son was. How athletic he was, and how much he had already been through. I listened.

In this sort of situation, I never get to meet the patient. I only know them through the family. It's amazing how much you can learn about a person, from talking with their family at their time of death.

His family couldn't stop thanking us after we stopped. You don't often get thanks for calling a time of death. But they were adamant. Honest. Sincere. I couldn't stop saying "I'm sorry" "I wish we could have done more."

Tonight was one of those times I think a lot about death. Not just others, but mine, the people I love. In a way, I think we live forever. Our daily interactions influence others. For good or bad we change people. We make our mark on the world. This 27 year old clearly made his mark on his family, on me, on everyone I meet.
Thank you for that.

Powder

2011-03-12T11:16:00.002-05:00

Awesome day at the bird this Tuesday:
30 inch storm, blue skis....... wow

Monday:
Tried again at 300 BS. Today I failed on a warm up set.... weird
Couldn't even get 285 up once.
I knew something was wrong. Stopped squating and went for a run.
Bench 195 5x5
Run 1 mile, row 2000m, run 1 mile: 23:30

Tuesday:
Max Press: 152.5 (1RM PR)
Max Clean: 215 (1RM PR)
then
5-10-15-10-5
-Clean and Jerk @ 145
-=Box Jump 36"

Wednesday:

Thursday:
Deadlift max: 385 (1RM PR!)
Bench 200 5x5
Sled Pushes:
-100m pushes with 90lbs on sled
-10x with 1 min rest between

Friday:
Reverse Hyper: 4x5 heavy- 90lbs
GHD Sit ups 3x10
IWT:
-3 rounds:
---15 Push press at 95lbs
---20 min row at <1:45/500m pace (570m,570m,530m)
---rest 2 min
-rest 3 min
-3 rounds:
---10 atlas ball to shoulder
---50 bow jumps 24" (2:06,2:16,2:30)

Sliding below the MLK Crust

2011-03-07T00:19:00.002-05:00

On MLK weekend we had a rain event in the wasatch. Rain fell and froze. It f'd everything up, creating a huge thick hard rain crust that many been concerned about slides on. Now it turns out that crust may not be the problem. The picture below is from a slide in red pine where the slide went to 7 feet deep. hundreds of feet wide - it was a natural slide and no one was injured. Makes you want to go back country skiing huh?

Tuesday:
BS 235 3x5
Press 137.5 5x5
PC 200 5x3

Wednesday:
Sled sprints (2x45s on sled)
10 100ft sprints in 15 min
- holy crap this taxed me
3x15 GHD situps and reverse hypers

Thursday:
Bench Press: 190 5x5

Friday:
BS 300 (fail on rep 4)
BS 225 3x5
Press 140 5x5
PC 205 5x3

Saturday:
Run 4.5 miels with wife at park with dogs

12 hours of Snowbird

2011-02-20T23:31:00.005-05:00

I participated in the 12 hours of Snowbird this weekend. It was a charity event for the Utah Avalanche Center. 80 or so participants saddled up to ski/board from 7pm-7am in a race to rack up the most vertical feet. The winners were amazing and racked up 160k vertical feet. I felt pretty solid with my 94,000 vertical feet.
Gumby and I we team "70's big." We made a pretty good team. Borrowed bike lights from friends and went for it. We pretty much skied from 7p-7a nonstop, despite a few 5-10 min breaks and about 20 pee breaks. It turns out glasses of hot water on the lift are essential in the cold at night- but unfortunately make for a lot of peeing. Towards the end of the night I was worried I was going to give myself hyponatremia I was drinking so much free water.

Sunday:
Run 5k, last mile at 6min pace
Press 3x5 press 137.5 (fail on rep 5 in sets 2 and 3)
Power Clean 5x3 at 195
Row max metes in 1 min 350 m

Monday:
Bike 50 minutes

Tuesday:
Linear Progression
-Back Squat 3x5 295lb
-Bench Press 5x5 185lb
-Deadlift 1x5 330lb
Then
10.9.8.7.6.5.4.3.2.1
-Pullups
-Ring Dips

Wednesday:
Run 4.5 miles
KB WOD:
-40-30-20-10
-KB swing
-right arm KB Push Press
-left arm KB Push Press
time: 15:36

Thursday: Run 4.5 miles

Friday:
Skin 6 miles 1800 vertical feet
1/2 with a 70 lb back pack

Saturday:
Back Country Skiing

Sunday:
Back country skiing

Monday:
Skinning back down 6 miles with 50 lb pack

Bell Lake Yurt:
This is where I went for the weekend.

2011-02-11T04:13:00.003-05:00

Monday:
Linear Progression:
BS 3x5x285 (PR)
Press 5x5x132.5 (PR
Power Clean 5x3x190 (PR)
Power Clean 1x1x215 (20lb PR)

Tuesday:
Run 1 mile
Row 2K
Run 1mile
Time: 22:30

Wednesday:
BS 3x5x220
Bench 4x5x212.5
Deadlift: 1x5x330

Thursday:
Run 4.5miles - 39min

Friday:
Linear Progression:
BS 3x5x225
Press 5x5x135 (PR)
Power Clean 5x3x192.5 (PR)

Saturday:
Conditioning: IWT
3 rounds: 15x79lb KB swing + 2min row (<1:45pace)
-rest 2 min b/w rounds
3 rounds: 15x70lb KB goblet Squat + 2min tabata row

Sunday:
Run 4 miles

Monday:
Linear Progression:
BS 3x5x290 (PR)
Deadlift: 1x5x325
Row 5K 19:36

Tuesday:
Run 40min on treadmil, intervals

Wednesday:
Run 45 minutes in OKC

Thursday: OFF

Friday: 12 hours of Snowbird

The chocolate bacon donut

2011-01-27T18:28:00.006-05:00

Had some friends come into town this past week for an annual snowboard trip. The crew was small this year. Some are buying houses, some didn't have the time to come. But we still had a great time. Snowboarded at Solitude, Snowbird, Davenport hill, and Pow Mow. Saw two Sundance films. Ate some kick ass donuts. and all in all had a good damn time.

Solitude on Sunday: Not bad, but kind of crusty. Tried skiing on the crust- I'm not that good yet.
Snowbird on Tuesday: nice 5 inches while we were there, Spent some solid time traversing tiger tail off Gad2.
Totally worth it.
Thursday: Rented the guys split boards and climbed up davenport hill across the rode from Alta. Got surprised by warm weather and wet snow- high-tailed it out of there about 3/4 of the way up. then beers on the deck at Alta. Good times.
Friday: POW MOW!!!! Wow, why have I been skiing anywhere else. 46 bucks for a locals ticket, 15 bucks for a cat ride, 7 bucks for a bomb ass turkey burger at the powder keg. I wish I could transplant this place in the wasach front. I'd never go anywhere else. Love IT!.

Monday:
Linear Progression:
BS 270 3x5
Press 125 5x5
Power Clean 182.5 3x5

Tuesday:
Snowboard 6 hours

Wednesday:
Skate Ski 45 min
Linear progression:
BS 210 3x5
Bench 205 3x5
Deadlift 305 1x5

Thursday:
Ski Touring 2 hours
Skate Ski 45 min

Friday:
Snowboard 6 hours

Saturday:
Linear progression
BS 275 3x5
Press 127.5 5x5
Clean 185 3x5

I was so pumped to get back up to 275 on the BS
I am now PR'ing every movement (except DL) with each workout.
Saturday was 3 PR's in one day BS, press, power clean.
Stoked! And it felt good!

Sunday: Rhinovirused
10.9.8.7.6.5.4.3.2.1:
-135lb wide grip deadlift
-55lb kb press
-25 lb weighted situp
-20 lb ball slam
--Time 13:33
then
Max distance 3 min bike
1.22 miles

I'm going to use a combination of cycling and running to test my VO2 max progression.
I plan, in the near future, after i'm huge to start doing VO2 max work with running and cycling.
It will go something like this:
Cycling: max effort 3-5 reps of 3-8 min max efforts. (Increasing reps and length)
Running: Max effort sprints 100m-1mile for repeats 3-10reps.
Rest for both will be 1/2 to the length of the effort.

I will use the following as my benchmarks:

Mile run for time: ________ not yet completed
12 min run for distance: 2950 m
3 min cycle for distance: 1.22 miles
8 min cycle for distance: _______ not yet completed

A new me & VO2 max = 54

2011-01-20T00:12:00.004-05:00

No more GI FLu BS. I'm feeling good!

Monday:
5 K Run

Tuesday:
Linear progression:
BS 260 3x5
Bench 200 3x5 (PR!)
Deadlift 295 3x5

Then Jason and I did the 12 min run VO2 Max estimator:
Run 12 min at max pace
I ran 2950m
According to the calculator I published last week: My Vo2 Max is 54

Wednesday:
Linear Progression - off load day
BS 205 3x5
Press 122.5 5x5 (PR!)
Clean 180 3x5
----- Stoked about this one.
---I failed at 180 on Sunday
----This was hard, but still. It went up!

Thursday:
Run 4miles

Friday:
Skate Ski 1 hour

Saturday:
Linear progression
Back Squat 270 3x5
Bench Press 202.5 3x5
Deadlift 300 1x5

Sunday:
Snowboard 6 hours
Run 4 miles

Argh the devils of the intestines are spearing me from the inside.

2011-01-12T18:26:00.003-05:00

Monday:
Linear Progression:
BS 3x5x255
BP 5x5x197.5
DL 1x5x290

then: run 4.5 miles with the dog

Tuesday
Row 3 min: 865 m
Rest 3 min
Hang Power Snatch 75lbs 3min: 48 reps
Rest 3 min
Row 3min: 821 m
Rest 3 min
Hang Power Snatch 75lbs 3min: 53 reps
---total reps 1787

Wednesday:
Pukie, much pukie

Thursday:
This Blows

Friday:
Sick, weak, tired, ass

Saturday:
Starting to feel better
No liftin

Sunday:
XC ski 45min
Linear Progression: at 24 hour suck
BS 3x5x200 (Back off day)
Press 5x5x120 (PR)
PC 3x5x180 (Fail- no bumper weights and shitty bar)
-- I'm going to repeat this PC at CF
-- 177.5 went up easy. Seems strange that 180 would fail on rep 3

A nEw YeAr

2011-01-04T14:36:00.006-05:00

Spent the New year in Idaho/Wy with the SLC crew.
1 day at Targee - cold but fun- nice mountain
1 Day touring at Teton Pass- Edelweiss bowl - FUN
But DAMN was it cold. High of 3 that day. I was numb.
Britt seemed to have some fun but that may be up for debate.
I remember my first day touring and I felt like a moron. I was struggling. It's hard for a snsowboarder to put on two planks and walk around. We're not built that way. It seemed easier for me this time. Probably since I've been skiing this year.

I'm on Day 16 Skiing today. Looking to break a personal record this year. Most of them have been on the skiis too. Only Snowboarded a few times.

Saturday Jan 1st
- Hike Snowpack at Snow King - 1500ft eleveation gain
-max Lunges in 20 min 713

Sunday Jan 2nd
Run 37 min

Monday:
Linear Progression Reset:
Squat 5x225,5x235,5x245
Press 5x5x115
PC 3x5x175 (Whoops 10 lb jump)

Then:
25-20-25-20-5
GHB sit ups
Burpees
10:48

Tuesday:
1-5-7-9-11-13-15
KB swings- 53lbs
Double unders
Pull ups
Clean and Press 2xKB at 53 lbs
Row for calories
time: 30:46

Wednesday:
Linear Progression:
Back Squat 3x5 195
Bench Press 5x5 195
Deadlift 1x5 285

row for calories, rest #cal in seconds
20-15-10-5, 20-15-10-5

Thursday:
Run 1hour, 6.8 miles

Friday:
Linear Progression
BS 3x5x250
Press 5x5x117.5
PC 3x5x177.5

Saturday:
Grappling - 1 hr
XC skiing - 2 hours

Sunday:
Solitude
Run 3 miles slow with wife and dogs.

This is something I want to give a go:

How to Perform the 12 Minute Run Test

The Cooper 12 minute run test requires the person being tested to run or walk as far as possible in a 12 minute period. The objective of the test is to measure the maximum distance covered by the individual during the 12 minute period and is usually carried out on a running track by placing cones at various distances to enable measuring of the distance. A stopwatch is required for ensuring that the individual runs for the correct amount of time.
Safety First. This is a strenuous fitness test and it's recommended that you have your physician's clearance before performing this test on your own.
Equipment. You'll need a timer to know when 12 minutes are up.
Location. This test is designed to be conducted on a track with clearly marked distance. You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running.
Warm Up. Perform a short 10 to 15 minute warm up before performing any fitness testing.
Run or Walk. When you are warmed up, get going. Run or walk as far as you can in 12 minutes.
Record Your Distance. Record the total number of miles or kilometers you traveled in 12 minutes.
Calculate Your 12 Minute Run Test Results

The easiest way to get your test results (your VO2 max score) and compare yourself with others of your age and gender is with this Online 12 Minute Test Results Calculator.
Calculate Your Estimated VO2 Max

To calculate your estimated VO2 Max results (in ml/kg/min) use either of these formulas:
In Miles: VO2max = (35.97 x miles) - 11.29.
In Kilometers: VO2max = (22.351 x kilometers) - 11.288
Compare Your 12 minute Run Fitness Test Results

After your complete the test, you can compare your results to the norms and recommendations for your age and gender with the following table.
Source:

Cooper, K.H. (1968), "A means of assessing maximal oxygen uptake," Journal of the American Medical Association, 203:201-204.

12 Minute Run Fitness Test Results
Age Excellent Above Average Average Below Average Poor
Male 20-29 >2800m 2400-2800m 2200-2399m 1600-2199m <1600m
Females 20-29 >2700m 2200-2700m 1800-2199m 1500-1799m <1500m
Males 30-39 >2700m 2300-2700m 1900-2299m 1500-1999m <1500m
Females 30-39 >2500m 2000-2500m 1700-1999m 1400-1699m <1400m
Males 40-49 >2500m 2100-2500m 1700-2099m 1400-1699m <1400m
Females 40-49 >2300m 1900-2300m 1500-1899m 1200-1499m <1200m
Males 50 >2400m 2000-2400m 1600-1999m 1300-1599m <1300m
Females 50 >2200m 1700-2200m 1400-1699m 1100-1399m <1100m

holidash

2010-12-22T00:52:00.006-05:00

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

2010-12-18T00:32:00.004-05:00

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

2010-12-09T00:50:00.007-05:00

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.......

2010-12-04T18:11:00.004-05:00

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

2010-11-25T17:16:00.003-05:00

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

2010-11-22T00:26:00.004-05:00

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

2010-11-15T20:55:00.015-05:00

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

2010-11-12T10:02:00.002-05:00

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

2010-11-08T00:20:00.011-05:00

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

2010-11-06T23:49:00.002-05:00

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

2010-11-02T09:14:00.007-05:00

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

2010-10-31T07:50:00.002-05:00

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

2010-10-28T15:44:00.003-05:00

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

2010-10-27T23:46:00.002-05:00

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

2010-09-12T21:14:00.002-05:00

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

2010-08-11T22:30:00.003-05:00

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

2010-08-06T21:02:00.002-05:00

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

2010-08-05T00:17:00.002-05:00

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

2010-07-30T19:10:00.002-05:00

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

2010-07-29T10:15:00.003-05:00

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

2010-07-26T13:02:00.002-05:00

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

2010-07-23T20:12:00.002-05:00

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

2010-07-20T18:36:00.002-05:00

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

2010-07-19T16:27:00.002-05:00

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

2010-07-18T21:28:00.003-05:00

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

2010-07-10T13:37:00.002-05:00

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

2010-06-25T20:37:00.002-05:00

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

time: 21:59

2010-06-23T14:28:00.002-05:00

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:

2010-06-20T17:38:00.003-05:00

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

2010-06-15T22:51:00.002-05:00

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

2010-06-11T19:01:00.002-05:00

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

2010-06-07T18:08:00.002-05:00

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

2010-06-05T21:06:00.002-05:00

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

St Helens, Adams, Hood and back home.

2010-06-05T00:06:00.002-05:00

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

2010-05-27T14:06:00.002-05:00

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

2010-05-26T12:23:00.003-05:00

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

2010-05-22T20:42:00.003-05:00

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

2010-05-21T10:04:00.002-05:00

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

2010-05-20T03:15:00.002-05:00

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

2010-05-17T15:09:00.002-05:00

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

2010-05-14T21:30:00.002-05:00

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

2010-05-13T14:06:00.002-05:00

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

2010-05-11T14:00:00.004-05:00

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

2010-05-09T23:29:00.002-05:00

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

2010-05-07T15:56:00.002-05:00

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

2010-05-01T08:34:00.003-05:00

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

2010-04-28T13:32:00.002-05:00

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

2010-04-26T22:59:00.004-05:00

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

2010-04-20T22:17:00.003-05:00

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

2010-04-18T20:23:00.004-05:00

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

2010-04-17T16:28:00.002-05:00

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

2010-04-16T13:15:00.003-05:00

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

2010-04-16T04:11:00.002-05:00

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

2010-04-13T03:19:00.003-05:00

Sunday:
Bike Emmigration - 1:12

Monday:
Run 12 miles - trail 2:11

46" storm

2010-04-07T15:48:00.003-05:00

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

2010-04-07T00:11:00.002-05:00

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

2010-04-03T14:56:00.002-05:00

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

2010-04-03T14:51:00.002-05:00

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

2010-03-30T23:40:00.002-05:00

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

2010-03-29T22:54:00.003-05:00

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

2010-03-24T19:43:00.003-05:00

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

2010-03-22T22:03:00.002-05:00

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

2010-03-20T16:33:00.002-05:00

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

2010-03-18T23:04:00.002-05:00

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!!!

2010-03-16T20:23:00.002-05:00

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...

2010-03-15T21:37:00.002-05:00

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

2010-03-14T19:09:00.002-05:00

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

2010-03-12T18:03:00.002-05:00

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

2010-03-11T23:17:00.002-05:00

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

2010-03-10T18:52:00.003-05:00

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

2010-03-08T21:49:00.002-05:00

-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

2010-03-07T19:00:00.003-05:00

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

2010-03-05T21:09:00.002-05:00

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

2010-03-03T23:11:00.002-05:00

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

400m lunge
time: 15:37

Post Call

2010-03-03T00:12:00.002-05:00

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

2010-02-28T02:18:00.003-05:00

Saturday:
hands hurt
tired
beat down

long day

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

Medwar 2010

2010-02-21T16:21:00.003-05:00

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

2010-02-18T01:16:00.002-05:00

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

2010-02-17T03:09:00.004-05:00

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

Punching feet

2010-02-16T16:52:00.004-05:00

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.....

2010-02-16T00:02:00.007-05:00

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

2010-02-13T18:58:00.003-05:00

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

2010-02-12T15:15:00.002-05:00

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

2010-02-12T11:47:00.001-05:00

Thursday:

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

#10

zWednesday

2010-02-11T00:14:00.003-05:00

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.