2/28/12 – Training

will 6:00 am 6 sets @ incremental effort: 1 hang power clean/5 TnG push jerk tough Run 200 m (add weight per set and small % of effort per set for 6 sets) rest walk 4 min b/t sets 205#, 0:49 225#, 0:48 230#, 0:46 235#, 0:50 240#, 0:48 *250#, 0:51 *This was pretty sloppy and all over the place. Runs felt good. 100m turnaround was difficult. Trust in the LORD with all your hear and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight. -Proverbs 3:5-6 Worth Reading. One of my favorites.  At first I saw God as my observer, my judge, keeping a list of the things I did wrong, so as to know whether I merited heaven or hell when I die. He was out there sort of like the President. I knew he was out there but I didn’t really know Him. But later on when I recognized God, it seemed as though life was rather like a bike ride, but it wasn’t a tandem bike, and I noticed that God was in the back helping me pedal. I don’t know just when it was that He suggested we change places, but life has not been the same since. Life without my God, that is. God makes life exciting! When I had control, I knew the way. It was rather boring, but predictable. It was the shortest distance between two points. But when He took the lead, He knew delightful long cuts, up mountains, through rocky places, and at breakneck speeds! It was all I could do to hang on! Even...

2/26/12 – Double Training

will part 1: A. hang power clean – 1 every 30 sec for 5 min – tougher per set 225#, 230#, 235#, 240#, 245#, 250#, 255#, 260#, 265#, 270# Felt good.  A* – Power cleans felt good so I went for it. Hit 305# for a pr and just missed 310#.B. KBS russian x 21; rest 1 min x 3 104#, Felt good. Last set was spicy. C. ring HSPU practice – 10 min Practiced Muscleup ringHPSU, some ring drills, Practiced different ways to kick up to rings from ground. Just had fun for a half an hour! rest 6+ hours Skipped. Tired and sore! part 2: Swim: 200 m IM warm up + 25 m free @ 90% 25 m breast stroke easy recovery rest 20 sec x 10 + 200 m IM cool...

2/25/12 – Triple Testing

will part 1: 2012 Section WOD 12.1 AMRAP in 7 min: burpees (jump to 2 hand touch 6″ above max reach) 132  Felt good. I was pretty lactic after this for a while. Paced 10 burpees every 30 sec. Thought about it in sets of 10. Much easier mentally. I’m pleased with this considering my body type and style of workout. rest 3+ hours part 2: AMRAP in 7 min: 5 clean and jerk – 70% of 1RM 25 unbroken double unders 225#, 4 rounds + 2 c/j’s All du’s UB This felt aweful. I was not fully recovered from previous AMRAP. I could close to 6 fresh. Onward. rest 3+ hours part 3: AMRAP in 7 min: 2 T-lines 5 sandbag squat cleans – tough (100# bag) 2 muscle ups unbroken 6 Rounds + 15 yards This was fun! T-lines were a little slow. Sandbag squat cleans were awkward. Mu’s were ok. Good way to end the day. Different. Definitely a...

2/23/12 – Double Training

will part 1: EMOM build to a tough DL single (add 20# per set) – start with 50-60% of 1RM on bar Started at 275#, ended at 435#. Went carefully on the pulls today. First time deadlifting since my back issues. Felt pretty good. Back is feeling really good. Weight felt heavy as crap. rest 2 min AMRAP Burpees in 90 sec – jump to touch 8ft marker at top with one arm 43 @ 95% rest 2 min AMRAP Meters rowed in 60 sec 356m rest 2 min AMRAP miles on Airdyne in 30 sec .24 Miles rest 6+ hours part 2: Swim 100m free warm up – Sidestroke, felt great. Jumped in and went. + dive in, Not allowed, swim 25 m free @ 100% rest 1 min x 5 Felt ok. I can’t quite “sprint” during freestyle. I get too out of control and just splash water around. More of a controlled all out stroke. + stand in water, exhale, swim underwater for as long as possible rest 60 sec head out of water relaxed x 5 This was hard as hell! Surprised the mess out of me and Shep. We progressed a few more feet each time though. I think the most I made it was like 10m + accumulate 5 min total time hands in air out of water while treading water with legs 1:00/1:00 – treading water. I could not for the life of me keep my head above water. I had to use one arm. Kept one high out of...

2/22/12 – Double (MAP Training + Testing)

will part 1: run 5 min warm up, then… Run 30 sec @ 90% aerobic Run 20 sec @ 50% easy pace recovery x 20; Run 5 min cool down 5:45 AM Fasted Done on tread mill because of thunderstorm. This turned out great for the session we had. I loved the consistency. I was able to keep the same pace for all 90% & 50%. It was more like run at 90% for 30 sec, then slow down to 50% and then speed back up to 90%. By the time I slowed down and speed up 20 sec was gone. Tried to pace with gf Brandi Bonifay who runs like a freakin gazelle. I’ve realized I need someone to chase/pace to get the most out of these MAP sessions. Huge help. Trying to keep up with Shep yesterday too was pretty fun. Grateful for the training partners I have.rest 6+ hours part 2: 3 rounds for time all out: 10 FS from ground – 175#/120# 10 burpees 10 CTB chin ups 3:01 All UB. Regular Kip CTB Pullups. Probably would knock off 20 seconds if I could butterfly. Felt good today. I could see around 2:40 on this one in prime shape. Don’t feel very fast right now....