Thursday, December 1st

Thrusters

1 x 5 @ 95

1 x 5 @ 115

1 x 5 @ 135

METcon

2 RFT

35 medicine ball squat cleans (20lbs)

15 thrusters (95lbs)

500m run

Time 15:58

I worked up to a some what heavy set of 5 squat thrusters. 135 wasn't as heavy as I could go, I was just getting lose, and hoping to make the 95lbs in the METcon feel light. I can tell my routine has been all out of sorts. This workout should not have been that terrible, nor should I have been that slow. My back tightened up, the light weight on the med ball squat cleans is very deceptive. The weight never gets heavy, but your legs get worn down. I'm hoping to get back into the gym regularly again.

Monday, November 28th

METcon

3 rounds

1 minute front squat (135lbs)

1 minute box jumps (25'')

1 minute dead lift (135lbs)

1 minute lateral bar jumps

1 minute release hand push-ups

** Rest 1 minute between rounds **

Score: 351 reps

Well the holidays hog tied me and I have been one lazy man. I did do Tough Mudder Indiana on Saturday the 19th, but that is literally it since my last post. I have sat around and eaten myself to misery. I have done nothing but play video games and watch football. After working out today, I realized one of two things happen when you come back from a break. 1, you feel so bad that you wonder why in the world you do things like this on a normal basis and question ever working out again or 2, you are mad at yourself for taking a break, and tell yourself if you hadn't then you wouldn't feel so bad. I'm at number 2, but was leaning towards the first scenario half way through this workout. I did not feel good at all. Most of my reps were either box jumps, lateral jumps, or push-ups. The barbell movements were just awful. Back at it tomorrow. Hopefully I get back into a routine and start to feel good again!

Wednesday, November 16th

METcon
10-9-8-7-6-5-5-3-2-1
155lb power cleans
Handstand pushups

Time 21:00

Tuesday, November 15th

Front Squat

1 x 5 @ 155

1 x 5 @ 175

1 x 5 @ 185

1 x 3 @ 200

500m row sprint

Time 1:37

Today was basically what I wanted to stay away from this week, heavy legs. However, I would rather do this on Tuesday than Thursday. I will have almost 5 full days to recover and be ready to run 12 muddy miles on Saturday. 500m sprints are terrible. They always make you feel a little nauseated and beat up.

Monday, November 14th

METcon

** 15 min AMRAP **

15 double unders

15 box jumps (25'')

15 burpees

Score: 7 rounds 15 reps

I started way way too fast on this workout. By round 3 I was gassed. I did most of my double unders and box jumps unbroken, but I was literally crawling on my burpees. I was hoping to get around 8 rounds, I didn't quite make it there, but there wasn't a whole lot more I could do in this workout. Counting down the days until Tough Mudder Indiana 2011. 6 days and counting. I want to stay away from any heavy legs this week, running 12 miles is going to be hard enough, let alone having sore legs.

Saturday, November 12th

METcon - Team Chipper

Row 300m

125 shoulder-to-overhead (95lbs)

100 up-in-overs (25in box)

125 KB swings (53lbs)

100 air squats

125 wall balls

100 sit-ups

125 lunges

100 "2 for 1" burpees

Andy and I: 39:14

This workout was a long drawn out workout. Crossfit workout don't usually last more than 30 minutes so this was a nice change of pace. The worst part of this workout was by far the KB swings and wall balls. Everything else wasn't terrible. I'm glad I went to the gym, a good way to start my Saturday. Taking a rest day tomorrow.

Friday, November 11th

METcon

"Helen"

** 3 RFT **

Run 400m

21 KB swings (53lbs)

12 pull-ups

Time 10:06

I did Helen back at the beginning of August in 11:50. I almost and should have broke the 10 minute mark this time. I am happy with taking almost 2 minutes off of my time in a little over 3 months. I am heading back to the gym in the morning to start my Saturday off right. Sunday will be my rest day, and I'm more than ready for it to get here. Tough Mudder is right at a week away now. I'm just hoping the weather gets a little warmer out or its going to be a long race!