5/29
Adam Brown
2 Rounds
24 Deadlift 65lb
24 Box Jumps 24"
24 Wallballs 8lb
24 Bench 70lb
24 Box Jumps 24"
24 Wallballs 8lb
24 Cleans 45lb
27:19
I did a good job of picking out the appropriate weights. Heavy enough to work, but not so heavy that I couldn't do most of it unbroken (only part that was unbroken was the 2nd set of bench presses). Tried honor Adam, can do better next time. Started to lose grip strength on the last set of cleans.
5/30
Whitten
3 Rounds
22 KB Swings 20lb
22 Box Jumps 24"
Run 400m
22 Burpees
22 Wallballs 10lb
30:43
This is supposed to be five rounds but I hit the 30 minute mark and my feet were getting painful from doing the jumps on concrete. The burpees were the toughest part. I had the KB and jumps on one side of the track and the wallball on the other. Could have done 5 rounds if I scaled it to 11 reps each. If my feet weren't screwed up I probably could have done five full rounds.
A small way to show my appreciation of those who have sacrificed everything for our country.
Monday, May 30, 2011
Sunday, May 29, 2011
Memorial Weekend
5/26
BJJ 1.5hrs
5/27
Morning
Lift
Worked on squat and dead form with Bryan. Maxed bench at 115lb x 3 x 2. Also did tricep extensions, bicep curls and some work with the cables.
Afternoon
Frisbee 1hr
I'm doing a hero WOD each day of the Memorial Day weekend.
5/28
Griff
Run 800m forward, 400m backward, 800m forward, 400m backward
16:26
Did this at the track of a nearby school. Been wanting to try it for awhile. Checked out the playground after the WOD and did 7; 4; 4; 4 pullups/chinups. Did box jumps on tires (~18"). Will be a great spot to take the KB, med ball and/or sandbag and do some work.
BJJ 1.5hrs
5/27
Morning
Lift
Worked on squat and dead form with Bryan. Maxed bench at 115lb x 3 x 2. Also did tricep extensions, bicep curls and some work with the cables.
Afternoon
Frisbee 1hr
I'm doing a hero WOD each day of the Memorial Day weekend.
5/28
Griff
Run 800m forward, 400m backward, 800m forward, 400m backward
16:26
Did this at the track of a nearby school. Been wanting to try it for awhile. Checked out the playground after the WOD and did 7; 4; 4; 4 pullups/chinups. Did box jumps on tires (~18"). Will be a great spot to take the KB, med ball and/or sandbag and do some work.
Thursday, May 26, 2011
More Exercise, More Better
5/24
Afternoon
Frisbee 1hr
Evening
BJJ
More techniques for the test. Went over at least one that I hadn't seen before. Was just three of us, so lots of drilling. Had plenty of energy though.
5/25
Morning
Lift
W/U Row 1500m 7:56
Worked up to the following sets:
BS: 80lb x 5 x 3
Press: 40lb x 5 x 3
DL: 85lb x 5
Pullups: 6; 5; 4
Squats felt better. Press felt relatively easy. Deads felt great until the work set, not sure that my form was quite right. Pullups were a bit of a disappointment, but since I haven't done any in close to two weeks, I shouldn't be surprised.
There's no chance I can pursue the SS or any other LP program with all of the other activity. However, I should be able to increase weight on the press and maybe the bench. I could do more on the squat, but I'm concerned about my form. I think I could get more on the dead and clean, but again with the form.
Still have a week to hit my May goals! I won't hit the strength goals since I had to bail on SS, but I ought to be able to get the metcons. Just need time and no rain would be nice.
Afternoon
Frisbee 1hr
Third day in a row of frisbee and felt pretty good. Didn't feel blazing fast, but fast enough and didn't get overly winded. Did knee slide for a catch and scraped my knee up pretty well. Taking a shower afterwords was rather unpleasant. Doing BJJ 24hrs later may not feel all that great either.
Afternoon
Frisbee 1hr
Evening
BJJ
More techniques for the test. Went over at least one that I hadn't seen before. Was just three of us, so lots of drilling. Had plenty of energy though.
5/25
Morning
Lift
W/U Row 1500m 7:56
Worked up to the following sets:
BS: 80lb x 5 x 3
Press: 40lb x 5 x 3
DL: 85lb x 5
Pullups: 6; 5; 4
Squats felt better. Press felt relatively easy. Deads felt great until the work set, not sure that my form was quite right. Pullups were a bit of a disappointment, but since I haven't done any in close to two weeks, I shouldn't be surprised.
There's no chance I can pursue the SS or any other LP program with all of the other activity. However, I should be able to increase weight on the press and maybe the bench. I could do more on the squat, but I'm concerned about my form. I think I could get more on the dead and clean, but again with the form.
Still have a week to hit my May goals! I won't hit the strength goals since I had to bail on SS, but I ought to be able to get the metcons. Just need time and no rain would be nice.
Afternoon
Frisbee 1hr
Third day in a row of frisbee and felt pretty good. Didn't feel blazing fast, but fast enough and didn't get overly winded. Did knee slide for a catch and scraped my knee up pretty well. Taking a shower afterwords was rather unpleasant. Doing BJJ 24hrs later may not feel all that great either.
Tuesday, May 24, 2011
Sometimes When You Lose, You Still Win
5/19
Did BJJ last Thursday. Felt rusty going in, but was happy that I felt well enough to participate but not negatively effect me Sat/Sun for the tennis playoffs.
5/21
Tennis - 3.5 Singles (Playoffs) - 2hrs
I didn't play that bad in the first set, but I couldn't string two points together and lost 0-6. Second set I was down 3-5 but came back to win 7-5. Felt like I could hit any shot that I wanted. So awesome. Lost the 3rd set tiebreak. Went down early and couldn't recover. Was pretty happy with my performance though. Ran for every ball, had some great gets, continued to hit through the ball. Had a hard time getting my 1st serve in.
5/22
Tennis - 3.5 Singles (Playoffs) - 1.5hrs
Played my butt off again but lost (again). Should have won the first set but blew a 5-4 40-0 lead. Meh. Had some more amazing points, wish they were recorded.
5/23
Morning
Lift
5 min Row (rower display wasn't working right)
Worked up to the following:
Squat: 80lb x 5 x 3
Power Clean: 65lb x 5
Bench: 105: 105lb x 5 x 3
Dips: 3
I'm not sure if my form was ok, but squat felt pretty easy. 80lb felt pretty hard the week before. Had to clean before benching b/c none of the benches were available after my squat. I'm sure my clean form is pretty bad, but it's still fun and I'm not hurting myself. I thought the bench would be the easiest of the three, and I had initially planned on doing 110lb. However, I (smartly) settled on 105lb, as those felt pretty hard. Dips were terrible. Ugh.
Afternoon
Frisbee
Hadn't played in a week (maybe 2?) but did pretty well. Especially considering I had played quite a bit of tennis where I was running all over the place the two days prior. Felt like I had some sprint!
Did BJJ last Thursday. Felt rusty going in, but was happy that I felt well enough to participate but not negatively effect me Sat/Sun for the tennis playoffs.
5/21
Tennis - 3.5 Singles (Playoffs) - 2hrs
I didn't play that bad in the first set, but I couldn't string two points together and lost 0-6. Second set I was down 3-5 but came back to win 7-5. Felt like I could hit any shot that I wanted. So awesome. Lost the 3rd set tiebreak. Went down early and couldn't recover. Was pretty happy with my performance though. Ran for every ball, had some great gets, continued to hit through the ball. Had a hard time getting my 1st serve in.
5/22
Tennis - 3.5 Singles (Playoffs) - 1.5hrs
Played my butt off again but lost (again). Should have won the first set but blew a 5-4 40-0 lead. Meh. Had some more amazing points, wish they were recorded.
5/23
Morning
Lift
5 min Row (rower display wasn't working right)
Worked up to the following:
Squat: 80lb x 5 x 3
Power Clean: 65lb x 5
Bench: 105: 105lb x 5 x 3
Dips: 3
I'm not sure if my form was ok, but squat felt pretty easy. 80lb felt pretty hard the week before. Had to clean before benching b/c none of the benches were available after my squat. I'm sure my clean form is pretty bad, but it's still fun and I'm not hurting myself. I thought the bench would be the easiest of the three, and I had initially planned on doing 110lb. However, I (smartly) settled on 105lb, as those felt pretty hard. Dips were terrible. Ugh.
Afternoon
Frisbee
Hadn't played in a week (maybe 2?) but did pretty well. Especially considering I had played quite a bit of tennis where I was running all over the place the two days prior. Felt like I had some sprint!
Thursday, May 19, 2011
Rest Week
Had a very active week last week (5/8 - 5/15) and paid for it with a cold. Meh. One of my body's last, desparate attempts to tell me to slow down. No activity this week so far. Went to BJJ Tuesday night but just watched. No frisbee. No tennis. No lifting. Was pretty congested yesterday but feel fine today. This forced rest came at a good time, as there was work done on the house and tennis playoffs this weekend. Looking forward to getting back in the saddle with BJJ tonight.
Monday, May 9, 2011
Deadlifts are Easy on Monday
5/9
Lift
W/U
Row 1500m 7:24
Squat 45lb x 5 x 2; 55lb x 5; 70lb x 3; 75 x 2; 80lb x 5 x 3
Press 20lb x 5 x 2; 30lb x 5; 35lb x 5 x 3 (dumbells)
Deadlift 45lb x 5 x 2; 55lb x 5; 65lb x 2; 70lb x 5
Pullups (parallel bars) 7; 5; 2
Didn't sleep well last night. Too hot. Too cold. A couple sips of caffeine late in the evening might have also contributed. Squats are getting harder, but I think my form is relatively decent. Press was fairly easy, deads were really easy and GOOD. Pullups hard. Fell completely off the good foods wagon this weekend. I mean, plummeted. Our tennis team is in first place though...gotta celebrate!
Lift
W/U
Row 1500m 7:24
Squat 45lb x 5 x 2; 55lb x 5; 70lb x 3; 75 x 2; 80lb x 5 x 3
Press 20lb x 5 x 2; 30lb x 5; 35lb x 5 x 3 (dumbells)
Deadlift 45lb x 5 x 2; 55lb x 5; 65lb x 2; 70lb x 5
Pullups (parallel bars) 7; 5; 2
Didn't sleep well last night. Too hot. Too cold. A couple sips of caffeine late in the evening might have also contributed. Squats are getting harder, but I think my form is relatively decent. Press was fairly easy, deads were really easy and GOOD. Pullups hard. Fell completely off the good foods wagon this weekend. I mean, plummeted. Our tennis team is in first place though...gotta celebrate!
Sunday, May 8, 2011
Finish Strong
5/7
Finished the tennis season strong yesterday with a 3.5 Singles win. Two hour match, and there were some points in there were I had to work very, very hard to win (or sadly) lose the point. Tough, tough match. Played Laura, who I had played previously in a tournament at our club sometime in the past year. She beat me then in a 3 set match. We went another 3 sets yesterday, but I came out ahead this time. My serve was pretty erratic. I need to spend a night or two just serving. Some nice serves, but then double-faulted at crucial times. Meh. I had pretty good court coverage, and was really glad that I took 5/6 off as a rest day, as I needed every bit of energy for some of those points. My gas tank felt good though...felt like I could have played a full 3rd set. Pretty happy with my cardio. Very happy that I was able to pull out the 3rd set tiebreak. Was down 0-5 in the 2nd set and still felt really wanted to win the set. Got a couple of games before dropping it. Was good to get some momentum heading into the tiebreak.
5/8
Tennis - Mixed Doubles
Played with the one-armed bandit, and he did pretty well for having one arm in a sling. Way to go TJ. :)
Finished the tennis season strong yesterday with a 3.5 Singles win. Two hour match, and there were some points in there were I had to work very, very hard to win (or sadly) lose the point. Tough, tough match. Played Laura, who I had played previously in a tournament at our club sometime in the past year. She beat me then in a 3 set match. We went another 3 sets yesterday, but I came out ahead this time. My serve was pretty erratic. I need to spend a night or two just serving. Some nice serves, but then double-faulted at crucial times. Meh. I had pretty good court coverage, and was really glad that I took 5/6 off as a rest day, as I needed every bit of energy for some of those points. My gas tank felt good though...felt like I could have played a full 3rd set. Pretty happy with my cardio. Very happy that I was able to pull out the 3rd set tiebreak. Was down 0-5 in the 2nd set and still felt really wanted to win the set. Got a couple of games before dropping it. Was good to get some momentum heading into the tiebreak.
5/8
Tennis - Mixed Doubles
Played with the one-armed bandit, and he did pretty well for having one arm in a sling. Way to go TJ. :)
Friday, May 6, 2011
5/4
Morning
Lift
W/U 1500m row 7:33
Squat 45lb x 5 x 2; 55lb x 5; 65lb x 3; 70lb x 2; 75lb x 5 x 3
Bench 45lb x 5 x 2; 55lb x 5; 70lb x 5 x 3
Power Clean 45lb x ? (just worked on form and getting a feel for it)
Dips 3; 1; 2; 3; 3; 3
Squats are starting to require effort at this weight. Bench is not. Power cleans seem like a lot of fun but I'm probably not doing them right. Dips were terrible today. I can usually knock off 5 for the first set but ugh. I decided to do a couple of extra sets at the end just to get some volume and was able to do 3 consistently. I don't think I was tightening up enough before the descents.
Overall, decent session.
Evening
Tennis 1.5hrs
Hit singles to warm up for match on Saturday. Started off just pasting the ball and spraying it all over the court. Realized that my footwork wasn't right and I was cramming into the ball and as a result my stroke was getting screwed up. V seemed to hit quite a bit of topspin with pace, which also threw me off. I got better after the first 30-45mins. Hope I do well on Saturday! #1 singles, w00t!
5/5
BJJ 1.5hrs
Holy cow. I got submitted from my guard. For those of you that don't know what that means, let me just tell you that it is bad. Should *not* happen. If someone gets an arm that close to your face, you should be making them pay. But I didn't. Props to Damian for getting it, it was totally legit. I didn't feel 100% going into class last night, but still.
Started off with more of the 88 techniques. Learned detailed corrections to some of the movements. Good stuff, we are really getting into the nitty gritty. I'm exciting that we are drilling these fundamental techniques over and over. We practiced most of them at least once w/o a partner, and while some work better than others w/o a partner, it's definitely doable at home to really commit the movements to memory.
Rolls after technique. Bah. Had a good roll with Leslie, she did well. Then the roll with Damian, that I already whined about above. :) I'm glad it happened though...it really hammers home something I need to work on.
Morning
Lift
W/U 1500m row 7:33
Squat 45lb x 5 x 2; 55lb x 5; 65lb x 3; 70lb x 2; 75lb x 5 x 3
Bench 45lb x 5 x 2; 55lb x 5; 70lb x 5 x 3
Power Clean 45lb x ? (just worked on form and getting a feel for it)
Dips 3; 1; 2; 3; 3; 3
Squats are starting to require effort at this weight. Bench is not. Power cleans seem like a lot of fun but I'm probably not doing them right. Dips were terrible today. I can usually knock off 5 for the first set but ugh. I decided to do a couple of extra sets at the end just to get some volume and was able to do 3 consistently. I don't think I was tightening up enough before the descents.
Overall, decent session.
Evening
Tennis 1.5hrs
Hit singles to warm up for match on Saturday. Started off just pasting the ball and spraying it all over the court. Realized that my footwork wasn't right and I was cramming into the ball and as a result my stroke was getting screwed up. V seemed to hit quite a bit of topspin with pace, which also threw me off. I got better after the first 30-45mins. Hope I do well on Saturday! #1 singles, w00t!
5/5
BJJ 1.5hrs
Holy cow. I got submitted from my guard. For those of you that don't know what that means, let me just tell you that it is bad. Should *not* happen. If someone gets an arm that close to your face, you should be making them pay. But I didn't. Props to Damian for getting it, it was totally legit. I didn't feel 100% going into class last night, but still.
Started off with more of the 88 techniques. Learned detailed corrections to some of the movements. Good stuff, we are really getting into the nitty gritty. I'm exciting that we are drilling these fundamental techniques over and over. We practiced most of them at least once w/o a partner, and while some work better than others w/o a partner, it's definitely doable at home to really commit the movements to memory.
Rolls after technique. Bah. Had a good roll with Leslie, she did well. Then the roll with Damian, that I already whined about above. :) I'm glad it happened though...it really hammers home something I need to work on.
Wednesday, May 4, 2011
Threaten the Instructor with a Triangle
5/2
Afternoon
Frisbee. Played ok, part of a 4 x 5 team. I was guarding two people, and did ok although I did get burned a couple of times. Sean threw a dynamite pass in the end zone that I had on my fingertips but instead of snatching it out of the air I tried to grab it with my fingertips of both hands. I need to learn to snatch that sucker out of the air.
I felt like my sprints have improved a bit since last month. I feel like I can get to places a little sooner now. I attribute it to the squats. :)
5/3
BJJ 1.5hrs
Went over more techniques. I'm feeling pretty good about them, but am really appreciating the level detail that we are covering. Last night was the first night in a little while that I've felt like practicing the moves at home in the air (i.e. w/o a partner). It's nice not to be focused on a tournament and to enjoy the techniques for themselves instead of them being a means to an end (if that makes sense).
The best part of class came at the end when we rolled. We have rolled in class for a little while, so I was stoked about that. Started with Leslie, who I threatened with a triangle but didn't finish. She worked out of the guard and we had a good roll.
I rolled with Mr. T next. I fought and fought for a triangle and had one arm in, one arm out but did not do a good job of moving my hips to lock it up. What a bummer. He tried to stack me, so I rolled us over and he was on his back--for a split second before scrambling into side control. I was briefly terribly exicted that I was about to get top position. I'm bummed that I could keep the triangle, but happy that I rolled to a (briefly) superior position that I should have been able to maintain if I had my wits about me. He kept working some ezekial type choke from my half guard that I fended off for awhile but finally succumbed. Actually, it was some lapel type choke. NO movement from my legs while I was fending that off...really need to get my hips involved when I'm in danger on the bottom.
I was really, really happy with the roll.
Afternoon
Frisbee. Played ok, part of a 4 x 5 team. I was guarding two people, and did ok although I did get burned a couple of times. Sean threw a dynamite pass in the end zone that I had on my fingertips but instead of snatching it out of the air I tried to grab it with my fingertips of both hands. I need to learn to snatch that sucker out of the air.
I felt like my sprints have improved a bit since last month. I feel like I can get to places a little sooner now. I attribute it to the squats. :)
5/3
BJJ 1.5hrs
Went over more techniques. I'm feeling pretty good about them, but am really appreciating the level detail that we are covering. Last night was the first night in a little while that I've felt like practicing the moves at home in the air (i.e. w/o a partner). It's nice not to be focused on a tournament and to enjoy the techniques for themselves instead of them being a means to an end (if that makes sense).
The best part of class came at the end when we rolled. We have rolled in class for a little while, so I was stoked about that. Started with Leslie, who I threatened with a triangle but didn't finish. She worked out of the guard and we had a good roll.
I rolled with Mr. T next. I fought and fought for a triangle and had one arm in, one arm out but did not do a good job of moving my hips to lock it up. What a bummer. He tried to stack me, so I rolled us over and he was on his back--for a split second before scrambling into side control. I was briefly terribly exicted that I was about to get top position. I'm bummed that I could keep the triangle, but happy that I rolled to a (briefly) superior position that I should have been able to maintain if I had my wits about me. He kept working some ezekial type choke from my half guard that I fended off for awhile but finally succumbed. Actually, it was some lapel type choke. NO movement from my legs while I was fending that off...really need to get my hips involved when I'm in danger on the bottom.
I was really, really happy with the roll.
Monday, May 2, 2011
Nice Morning for a Lift
5/1
Morning
Tennis - Mixed Doubles
Afternoon
45min medium effort hike with the dawg.
5/2
Morning
Lift
Squat
45lb x 5 x 2; 55lb x 5; 60lb x 3; 65lb x 2; 70lb x 5 x 3
Press
20lb x 5 x 2; 25lb x 3; 30lb x 5 x 3
Deadlift
45lb x 5 x 2; 50lb x 3; 60lb x 2; 65lb x 5
Pullups
7; 4; 4
L leg raise 8; Knee to chest raise 10; L leg raise 10 (terrible names, but as descriptive as I could get)
Deads felt a lot better today than last week. Squats are starting to get to a challenging weight, especially since I'm still concentrating so hard on my form. Was happy that I was able to do 7 STRICT pullups! I screwed up my presses...even with it written down I did the wrong weights. Should have done 20lb; 30lb; 35. Oops :)
Morning
Tennis - Mixed Doubles
Afternoon
45min medium effort hike with the dawg.
5/2
Morning
Lift
Squat
45lb x 5 x 2; 55lb x 5; 60lb x 3; 65lb x 2; 70lb x 5 x 3
Press
20lb x 5 x 2; 25lb x 3; 30lb x 5 x 3
Deadlift
45lb x 5 x 2; 50lb x 3; 60lb x 2; 65lb x 5
Pullups
7; 4; 4
L leg raise 8; Knee to chest raise 10; L leg raise 10 (terrible names, but as descriptive as I could get)
Deads felt a lot better today than last week. Squats are starting to get to a challenging weight, especially since I'm still concentrating so hard on my form. Was happy that I was able to do 7 STRICT pullups! I screwed up my presses...even with it written down I did the wrong weights. Should have done 20lb; 30lb; 35. Oops :)
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