Wednesday, 10/24, Base Building

Phase: Base Building
Emphasis: Strength, Power Endurance

Warm up:
6 x 70 yard sled pushes @ 90#
15 x rdl, press, squat, gm @ 45# bar
Hip hurdles

Then: Strength
Back Squat:
5 x 135
5 x 185
5 x 205
10 x 235

Bench Press:
5 x 135
5 x 165
10 x 185

Then: Power Endurance (medium)
1 mile run @ threshold pace
(5:34)

Then: Durability
Foam roll
Short static stretch
Some dips, pushups, pullups, speed skater squats

Notes:
Sleep: 6 hours
Weight: 204#
Nutrition: Decent. great dinner of turkey burgers, corn bread, butternut squash and vegetable juice.
Comments: I have a 2 mile timed run with the basketball team I coach coming up. After that, training will focus on a spring 50k. Plan of attack will be to run 5-3-1 for strength work with a high volume of body weight assistance work 2x per week. I will not be able to get many longer runs in during the week due to work, family, BSF and coaching so speed work and intervals will take place during the week and a long run in the weekends. Right now I am planning on the long runs always being over 90 minutes. I think I can fit this into my busy schedule but I am sure adjusting will
be needed.

This is a typical lunch these past two weeks. Very good and gives me great energy. Sits well to. Pasta w/ lots of veggies, water and butternut squash soup.

Monday 9/24, Foundation: Power Endurance

Emphasis: Power Endurance

Warm up:
5 min run @ easy pace
1 mile run @ threshold pace (5:36)
5 min run @ easy pace

Later:
5 rounds:
5 x pullup (deadhang)
10 x pushup
15 x squat

1 x 65 situps

75 x pullups (GTG style)

Monday 8/27, Foundation: Couplet, Power Endurance (Short)

Location: Outside
Emphasis: Power Endurance (short) + Weightlifting, Calisthenics couplet
Time: 60 min total

Warm Up:
1 mile run (5:51)
then:
3 rounds:
10 x deadlift @ bodyweight (205#, I rounded up)
20 x pushups
20 x squats
then: cool down

Later: (Done with my sister)
Warm Up:
5 min run
then:
8 x 400 m run with 1 min rest between each interval
(All were done below in sub 1:20 pace)
then: cool down

Foundation: Week 1, 8/13 - 8-19

Monday: 

2 mile TT (12:29)

KB swings

Joint Mobility/foam roll

Tuesday:

6 rounds:

Row 30/30

(142, 147, 147, 148, 148, 157)

Compare to 8/6/12

Joint Mobility/foam roll

Wednesday:

Worked up to 1rm bench press (235#, still had a bit in the tank, no spotter)

Tabata sprints on stationary bike

Joint Mobility/foam roll

Thursday: 

Breathing Ladder

1-20-1 KB swings @ 45#

Joint Mobility/foam roll

Friday: 

1 mile run (6:01)

25 rounds w/ 75# 

5 x walking lunge

5 x push press 

Joint Mobility/foam roll

Saturday:

5 mile run

Recovery work

Joint mobility/foam roll

Sunday:

2000 m row for time

(6:57)

Joint Mobility/foam roll

Training Hours: 7.7 hours

Weight: 199#

Nutrition: Solid all week. Cheat night was Saturday and consisted of lots of pulled pork, cookies and a few beers. 

Notes: Overall I was very pleased with the week. My mobility needs to get better so I spent a little bit of time each day working on it as well as foam rolling. This was mostly done before bed. The goal of this phase will be to start from the ground up and rebuild my fitness base. I will post some standards that I will be working towards attaining in a later post. The foundation phase will continue until all the standards are met. Only then will I allow myself to move on any sport specific work. I was really excited about rowing a sub 7 minute 2000 m considering I have not rowed before two weeks ago. It was a great way to cap off the week. 

Training:

Run:
1 mile: (6:02)

Death by thrusters:
25-20-15-10-5 (used 2 35lb db's)
Between each thruster set did:
25 straight leg sit-ups
25 superman back extensions

10 min AMRAP: (14 rounds)
5 x military press
10 x pushups
15 x squats

Daily Report:
Devotion: Streams in the Desert
Daily Reading: Psalm 27
Notes:

• Thrusters were all unbroken and amrap went well. Need to pace better in the amrap but still glad with the outcome. 103 degree heat today. 

Weekend Workouts

Training: Saturday 5.14.11

Pushups:
80,20, 50

Run:
22 min: moderate pace

Notes: Short on time due to a wedding.
Nutrition: poor the last couple of days

Training: Sunday 5.15.11

Metcon: (22:40)
1 mile run
3 rounds: 25 thrusters, 100 jump rope, 15 burpee
1 mile run

Splits for metcon were: 1st mile (5:15), 30 sec rest, middle 3 rounds (10:35), 25 sec rest, 2nd mile (5:55)

Run:
90 min (covered at the very least 9.5 miles)

Notes: Pleased with the time considering it was done in a dehydrated state as well as with minimal food intake prior to. Felt light headed afterwards but that was due to lack of proper preparation. Nutrition has been poor this weekend but overall I was pleased with the effort, especially the final mile run of the metcon. Thrusters and burpees together are a tough combo. Took a 30 min rest then went for a long run. Felt good to get outside as it was a beautiful day.

Thursday 4.28.11

Wake Up: 5:40 am

Daily Reading: Philippians 2-3

Devotion: Streams in the Desert

When they cried out to the Lord, He raised up for them a deliverer, Othniel..., Caleb's younger brother, who saved them. The Spirit of the Lord came upon him. (Judges 3:9-10)

God is continually preparing His heroes, and when the opportunity is right, He puts them into position in an instant. He works so fast, the world wonders where they came from.

Let the Holy Spirit prepare you, through the discipline of life. And when the finishing tough has been made on the sculpture, it will be easy for God to put you on display in the perfect place.

The day is coming when, like Othniel, we will also judge the nations and will rule and reign with Christ on earth during His millennial kingdom. But before that glorious day, we must allow God to prepare us, as He did Othniel at Kiriath Sepher (Judges 1:11-13) We must allow God to work amid our present trials and in the little victories, the future significance of which we can only imagine. Yet we can be sure that if the Holy Spirit has His way with us, the Lord of heaven and earth has also prepared for us a throne.

Every highway of life descends into the valley now and then. And everyone must fo through the tunnel of tribulation before they can travel on the high road of triumph.

Workout:
AM:

• Max Pushups: (75)

PM:
Warm Up:

• 5 min jump rope, barefoot

Training:

• 3 rounds: 
• 1 mile run, (5:08, 5:11, 5:09) (course a bit short so true times would be approx 10 sec longer)
• 2 minutes rest
• Calisthenics:
• 6 x 30 pushups
• 6 x 35 situps
• 3 x 20 dips (done between 2 chairs)
• 5 x 10 deadhang pullups (1 min rest between sets, first 3 sets done unbroken)

Durability:

• 10 min run, easy pace
• 5 min jumprope, barefoot
• Active stretch
• 60 min hike

Notes:

• Body: no soreness
• Nutrition: clean
• Workout: Trying out a new template, very pleased with the runs. Pushed it hard and was glad to get every run in the low 5's. Dips and pullups need work. Muscular endurance for pullups needs to improve.

Wednesday 4.27.11

Wake Up: 5:50 am

Daily Reading: Phillipeans 1

Devotion: Streams in the Desert

I am the Living One; I was dead, and behold I am alive for every and ever! (Revelation 1:18)

"to die is to gain" (Phil 1:21) Look above and within to worship the Christ who lives. Because He lives, we live.

Workout:

AM: Max pullups (21, could have got 1 or 2 more, grip failed)

PM:
Warm Up: Dynamic Stretch

Training:
1.) 1 mile run: (5:10)
2.) 10 rounds: 30 sec max effort sprint, 30 sec rest
3.) 4 rounds: BB Complex w/burpee chaser, 25 situps (anchored)
4.) 100 pushups (50,40,10)

3 hours later

1.) 45 min hike

Notes:

• Body: still not feeling great.
• Nutrition: Ok
• Workout: 1 mile run was great as well as the sprints. Not happy with the pushups at all.

Wednesday 4.20.11

Wake Up: 4:30 am

Daily Reading: 2 Corintheans 9-13

Devotion: Streams in the Desert

Utterly abandoned to the Holy Ghost,
Oh! The sinking, sinking, until self is lost!
Until the emtied vessel lies broken at His feet;
Waiting till His filling shall make the work complete.

Utterly abandoned to the will of God,
Seeking for no other path than my Master trod;
Leaving ease and pleasure, making Him my choice,
Waiting for His guidance, listening for His voice.

Utterly abandoned! It's so sweet to be,
Captive in His bonds of love, yet wonderously free;
Free from sin's entanglements, free from doubt and fear,
Free from every worry, burden, grief or care.

Lo! He comes and fills me, Holy Spirit sweet,
I, in Him, am satisfied! I, in Him complete.
And the light within my soul will nevermore grow dim
While I keep my covenant, abandoned unto Him.

Workout:

AM: Pullups (max reps: 21)

PM: Sealfit, Hammer

BL: ROM drills, extensive dynamic stretch

WC:

• 5 rounds max effort 1 min rest: (1:30, 1:24, 1:28, 1:32, 1:24)
• 10 Squat clean (35lb db's)
• 15 Squat (35lb db's)
• 15 Push Press (35lb db's)
• 20 Chest to Deck Pushups 

Stamina: 

• 5 rounds for quality: (took approx 25 min)
• 20 CF Pushups (hand release at bottom)
• 5 Man-makers (35lb db's)
• 100 step farmers carry (35lb db's)

Durability:

• 1 mile timed run: (5:01.73)
• 100 4 count flutter kicks (unbroken)
• 100 straight leg situps (broke up into sets of 20 then 10, core was shot after flutters)

Notes:

• Body: Hamstrings are a little tight. Seen amazing improvement in recovery times since adding whey protein into diet (morning and post workout)
• Nutrition: clean
• Workout: 
• WC: Really was a hammer. Each round was furious and the squats in the middle were terribly difficult, on the short burst work capacity's I find it hard to control my breathing, I immediately start going into panic breathing mode and this was the case with the squats in the middle.
• Stamina: a mental toughness portion. Man makers are always tough but I got into a cadence and a rhythm through counting and breathing which helped. Going to start doing more CF push ups to ensure full ROM. 
• Durability: HUGE PR RUN! Decided that instead of trying to pace myself I was just going to all out sprint and if I died half way through then I would die but I was going to go all out. Made a conscious choice to go as absolutely hard as I possibly could. Splits were 2:31 and 2:30. Lungs were on fire the last 200 meters. Course is a loop where their is a slight incline on the way out and slight decline on the way back. I am so happy with the time in is nice to see all the hard work and training pay off in measurable PR's.   

Wednesday 4.13.11

Wake Up: 6:00 am

Daily Reading:

Devotion: Streams in the Desert

Workout: Sealfit, Dead Run

Baseline:

• 4 rounds for quality
• Frog complex w/ burpee chaser (using 2 35lb db's)
• Hang squat clean to thruster to squat to thruster = 1 rep
• 6 reps = 1 round
• Burpee chaser = 6 burpees following every round

Stamina:

• 5 rounds for quality: (using 2 35lb db's)
• 6 Thruster 
• 10 Burpee
• 10 standing upright row
• 50 step farmers carry

Work Capacity: Step-Up Sandwich

• For time:(20:14)
• 1 mile run (5:30)
• AMRAP in 8 min of step-ups w/ 40lb sandbag (160 steps, 80 each leg)
• 1 mile run (5:35)
• Notes: took a 1 min break to catch my breath and walk up my driveway after the first run, Went immediately into the second mile after step-ups. Step-ups went well, I was almost exactly on pace for 1000 in 50 min. The second mile was awful. I was going as fast as my legs would carry me. Lungs and legs were on fire afterward.

Durability: 

• 100 Sit-ups
• 100 4 count flutter kicks
• 100 Supermans
• Active stretch

Monday 3.28.11

Wake Up: 5:00 am

Daily Reading: Ephesians, Isaiah 54-57

Devotion: Streams in the Desert

Workout:

Baseline:

• 1 mile run (moderate pace, approx 7 min mile pace)
• ROM Drills

Work Capacity: 

• 2 rounds for time: (9:22)
• 800 m run
• 50 Pushups
• 50 Squats

Durability: 

• 5x10 DH Pullups
• Yoga: 40 min

Notes:

• Body: Tweaked my lower back the other day so took it easy today. 
• Nutrition: Clean, minimal but extremely clean
• Sleep: 7 hours
• Workout: High intensity but short metcon today. 3 min splits on 800m runs and pushups and squats were unbroken both rounds. This week I am going to take it easy on the workouts and focus on resting my body, especially due to my sore lower back. Focus for this week is clean nutrition and resting my body. Still going to to do workouts but just lower volume than normal. Looking forward to getting healthy.

Monday 3.21.11

Wake Up:
4:30 am

Daily Reading:
Isaiah 54-57

Devotion:
Streams in the Desert

Workout:
Sealfit: Dano

Baseline:

• ROM Drills, 500 Jump Rope

Stamina: Chipper

• 75 Push Press (2 35lb db's)
• 30,25,20
• 40 DB Man-makers (2 35lb db's) 
• 10,10,10,10

Work Capacity:

• On the minute for 20 min
• 10 Deadlift (2 35lb db's)
• 10 Military Pushups (chest must hit the floor every rep)
• 10 Tuck Jumps

Durability:

• 1 mile timed run: (5:13)
• Yoga, active stretch 10 min

Notes:

• Body: good
• Nutrition: Clean
• I crave carbs in the morning so I usually try to get a slow digesting carb of some sort in there otherwise I completely tank for energy during the day. Bfast lately has been grapenuts or oatmeal. I will try adding a protein in from now on.
• Workout:
• Push press went well and I was pleased with my splits.
• Man makers are awful every time. They are by far my least favorite exercise. Split them up into 4 x 10 with short breathers in between. Took about 15 min to complete 40. Every time I lost count I added 1 rep as a punishment so I did at least an extra 4 or 5.
• Work capacity was a lung burner. Finished each round in about 30 seconds so had 30 seconds to rest before the next round. I really focused on form on the DL's and pushups. Chest hit the deck each push up for a rep to count.
• I was very pleased with the durability. I rested approx 5 min after WC before hitting the run. I sprinted the entire thing and literally had nothing left in the tank after. This is a PR for me so I am happy that I pushed myself.My lungs were on fire following. Walked a while to stretch the legs out after. 

Monday 3.14.11

Wake Up:
4:30 am

Daily Reading:
Isaiah 50-51

Devotion:
Streams in the Desert

Workout:
Sealfit: Aware

Warm Up:

• ROM Drills
• 1 mile run: (5:27)

Work Capacity:

• AMRAP 20 min: (26 rounds)
• 7 Bent over rows (using 2 35lb db's)
• 10 Pushups
• 15 Squats

Stamina:

• 75 Kneeling strict military press (using 2 35lb db's)
• Partitioned: (20,10,10,10,10,15)
• 100 Pushups: (40,30,20,10)

Durability:

• 1 mile run: (5:46)
• 100 4 count flutter kicks: (unbroken)
• 100 Leg levers: (30,20,50)
• Active stretch

SOF Workout: (completed 4 hours after WOD)

• 26 min run (over 3 miles)

Notes:

• Very pleased with the runs today. Having a couple light days before really helped because my legs were not sore, but I was moving at a good clip for these. The route I take might be 100 yards short however. When I plug it into mapmyrun.com it comes out as exactly 1 mile sometimes and .9 others. Either way I was very pleased with the pace.
• Did not have access to a pullup bar so subbed 7 bent over rows instead. Have been working on my depth on my squats after noticing a couple of weeks ago that I was not going below parallel. Used a foot rest and touched my butt to it each time to ensure proper depth. The squats really slowed my time down. Sealfit guys who are getting 30+ rounds of this are studs, that is impressive.
• Kneeling military press is a favorite of mine, especially since my grinder has a low ceiling so push presses are not an option. The kneeling military press really isolates the shoulders and makes you use the stabilizing core muscles to keep your balance and proper form. 75 of them took a while. Pushups immediately afterward were tough as well as my arms were exhausted. Mentally challenging stamina portion for me today. 

Notes:

• Body: Weighed in at 190lbs after a refeed Sunday. 189 post workout today. Did not eat unhealthy during the refeed, just high carb.
• Nutrition: Very clean. 
• AM: Oatmeal, corned beef
• Lunch: Chicken, vegetables, cheddar cheese
• Dinner: Chicken, avacado

Wednesday 3.2.11

Wake Up:
4:30 am (work)

Daily Reading:

Devotion:
Streams in the Desert
Be ready in the morning, and then come up... Present yourself to me there on top of the mountain. No one is to come with you. (Exodus 34:2-3)

The morning is a critically important time of day. You must never face the day until you have faced God, nor look into the face of others until you have looked into His. You cannot expect to be victorious, if you begin your day in your own stength alone.

Begin the work of every day after having been influenced by a few reflective, quiet moments between your heart and God. Do not meet with others, even the members of yoru own family, until you have first met with the great Guest and honored Companion of your life... Jesus Christ.

Meet with Him alone and regularly, having His Book of counsel open before you. Then face the ordinary, and the unique responsibilities of each day with the renewed influence and control of His character over all your actions.

Those who have accomplished the most for God in this world are those who have been found on their knees early in the morning.

Workout:

Warm Up:

• 800 m run
• 30-20-10: Squats, double unders

Work Capacity:

• For time: (12:08)
• 50 Bent over row
• 400 m run
• 21 Thrusters (2 35lb db's)
• 800 m run
• 21 Thrusters (2 35lb db's)
• 400 m run
• 50 Bent over row

Stamina:

• 5 rounds for quality:
• 10 DH ring pullups
• 60 Mtn climbers

Durability:

• 1 mile run at low intensity (7:47)
• Active stretch

Extra:

• 5 rounds for quality:
• 20 pushups
• 20 squats
• 20 situps

Notes:

• Body: good, hamstrings are a little sore. Post workout weight: 188.2 lbs
• Nutrition: good, added some extra good carbs in due to the tough workout week.
• Workout: 
• Need to improve double unders. Not bad, but have lost of room for improvement.
• Did bent over rows instead of pullups in the work capacity which was why the time was fast. I was very pleased with the thrusters as both sets were done unbroken and will full ROM. The 800 m run in the middle was really tough, felt like it was never going to end.
• Pullups during the stamina portion went great. All sets done unbroken. Mountain climbers were a mental grind.
• Workout was done outside in 10 degree weather. Mtn climbers were done in the snow. Pullups on my new rings. The harder texture on the one side of the rings is great in the winter. 
• Daily Totals:
• Pushups: 100
• Squats: 160
• Situps: 100
• Running: 4000 m (2.5 miles)
• Bent over row: 100
• Pullups: 50
• Mtn Climbers: 300
• Thrusters: 42
• Double Unders: 60