Cleans, DL, Rower, Pull-up

Warm-up: Concept 2 Rower x 1000 meters
Cleans
135 x 3
155 x 3
185 x 2, 2
-
Deadlift
225 x 5
275 x 5, 5, 5
-
Pull-ups 2 x 10

Sprained Right ankle at Mom and Dad's

Angie, Mountain Bike

Angie (with Brian)
Time: 17:01
100 Pullups
100 Pushups
100 Situps
100 Squats
-
Trail Riding at McAllister Park for about 45 minutes.

3 Mile Run

Started getting right ankle pain about 1.5 miles. Stopped and walked 1-2 minutes at the 2 mile point.

a.m. 3 mile run

3 mile run
Last mile started having right ankle pain again.
1-8:07, 2-7:56, 3-8:20
-
Notes: Unable to do double today, because of right ankle pain.

4 mile run to everyday

Easy Paced run. Quads pretty sore from Fran on Thursday. Walked some today, because of sharp right ankle pain (anterior/medial).

Fran, 4 Mile Run

Fran
21, 15, 9
95lb Thrusters
Pull-ups
Time: 4:23
-
4 mile run easy pace
+ 1 mile with Kinsey

Row, push-up, sit-up

6 rounds
Row 250m
Performed b/t rows
1st 3 rounds of 25 push-ups
2nd 3 rounds of 15 sit-ups

Diane (DL, HSPU)

21, 15, 9
225lb Deadlifts
HandStand Push-ups
-
Time: 8:08
-
Notes: First attempt at Diane. Limiting factor definitely was the HSPU.

Total Rest Day

8 MIle Run

Country Rd, 1103, Weiderstein

3 Mile Recovery Run

Easy paced 3 mile run in the morning. Temperature was in upper 60's.
-
Notes: Legs and upper body pretty sore from Weight vest workout

Push Press, Handstand PU, Toes2Bar

Push Press warm-up then:
135lbs 5 x 5
--
12, 9, 7
Handstand Push-ups
Toes to Bar
-
Notes: Feeling sore for weight vest workout yesterday

Cindy with 20lb Weight Vest, 4 Mile Run

10 minutes AMRAP with 20lb weight vest
Pull-up x 5
Push-up x 10
Squats x 15
Completed 9 rounds + 5 pull-ups
-
10 minutes AMRAP without vest
-
Finished with 400m run w/o vest, 400m run w/ vest
-
4 Mile Run to Everyday
31:47
avg: 7:57/mile

3 Mile Run

Total: 24:21
-
Notes: Legs felt a little sore. Ran down Cibolo Valley.
Temp: 72 deg

5 Mile Run on Country Road

T: 39:56
Avg: 7:58
HR: 150
1-8:05/134
2-7:47/147
3-7:51/155
4-8:08/157
5-7:59/159

KB Swing and Push-up Pyramid

20, 18, 16 ... 4, 2, 4, ...18,20
45lb KB Swings
Push-ups

3 Mile Run on Country Road

Time: 25:00
Pace: 8:20
-
Ran at easy pace for recovery in New Balance Minimus.

7 Mile Run Bentwood/Weiderstein Loop

Total: 58:46
Avg: 8:23
HR: 155
1-8:17
2-8:02
3-8:22
4-8:33
5-8:29
6-8:45
7-8:16
-
Ran at 2pm today. Temps in the low to mid 80's, but still felt hot. Definitely hotter than last week. Mile 6 was all uphill. Good course

Modified Fran

21, 15, 9
Burpees
Pull-ups
Time: 4:58
-
Followed by foam rolling. Had to break up the pull-ups because of torn calluses from workout earlier this week.

4 Mile Run

Total 32:30
Ran to Everyday Fellowship
Avg HR 150
Ran at 16:27

Strength, MetCon, 4 mile run

1200 w/ Brian
Push Press
135lb 4 x 5
Push Jerk
155 x 5
-
3 Rounds
Walking OH lunges w/ 45 lb plate x 8 ea
2 x 70lb KB Farmer's walk
2 x 25lb plate curls
Push-ups x 15
-
1630 4 Mile Run to Everyday Fellowship
33:47
HR: 147

Burpees, KB Swings, Push-ups, Row

warm-up 1000m Concept2 Row
-
12 rounds on the minute every minute
70lb KB Swings x 5
Burpees x 5
Push-ups x 5

3 mile run, Deadlift, Pull-up

1200 with Brian
15 rounds on the minute every minute
Deadlift 225 x 5
Pull-up x 5
-
3 Mile Run

6 mile run on country road

1030 a.m.
Avg: 7:55 Miles 2-6
Total 48:00
Goal 8 min/mile

3 mile run (Tempo)

Mile 2 tempo 7:38

Thanksgiving - 4 Mile Run, Push-ups

25 push-ups every 1/2 mile
total push-ups 200

1200-MetCon; 1550-3 mile run

1200 - Conditioning with Brian (did other set during time partner on rower)
250m Row
70lb Kettlebell SWing
250m Row
TRX Rows
250m Row
45lb Bar OH Squat
250m Row
Push-ups
250m Row
Sit-ups
-
3 mile run
HR 153 bpm
Total 25:41
(21 min in zone)

1200-Weights; 1730: 4 mile run

Weights
A. Cleans
135 x 3
155 x 3
165 x 3
185 x 2
195 x 1
205 x 1, 1 (first time caught in power stance, 2nd in bottom deep squat)
-
B. Deadlift
225 x 5
245 x 5
275 x 5
295 x 5, 5
-
C1. Push Press/Jerk
135, 3 x 5-6
C2. Pull-up Strict
BW, 3 x 8
-
Evening:
4 mile run
HR 153
Total 33:44
(27 min in zone)

Fri-Sun visit with Bacles

1200: Cindy; 1715: 4 miles

Version of Cindy
On the minute every minute x 20 minutes
Pull-ups x 5 (100)
Push-ups x 10 (200)
BW Squats x 15 (300)
-
4 mile run to Everyday
Total: 33:26
HR: 152
Ran in Minimus

3+ Miles with HR

HR: 147 bpm
Total: 28:40

a.m. 3 Mile Run w/ HR

Total 25:04
Avg: 8:21
HR: 152 bpm
Ran in New Balance Minimus
-
Not sure how accurate the heart monitor was today.

4 Mile Run with HR Monitor

Total: 34:18
Avg HR: 151
Avg: 8:34
Ran Country Road behind house in NB.

5 Mile Schertz Parkway

Ran Schertz Parkway tonight from bank to old house.
Total 41:20

C2 Rower, Deadlift, Push-ups

4 rounds for time 9about 1 minute rest b/t sets:
500m Row
Deadlift 225 x 5
Push-ups x 25

a.m. 3 Mile Run; p.m. weights

3 mile run in morning. Easy paced
-
After work:
A1. D-bell Shoulder press (4 working sets) 35's x 10, 45's x 10, 8, 6; 40's x 8
A2. D-bell Rows 60 x 10, 70 x 8, 8, 10
-
B. D-bell Curls 25's 4 x 8-10
-
C. Bulgarian Split Squats 35's 3 x 8

a.m. 3 Mile Run, p.m. Weights

3 mile run in morning before work.
-
Weights:
A. Cleans
Worked up to 185 x 1, 1
Failed 205 x 1, 1
-
B. Speed Deadlifts 8 x 2; 205lbs
-
C. Reverse Barbell Lunges Front Rack 95lbs 3 x 8

Weights, Barbell Complex

A. Bench Press
135 x 5
185 x 4
175 - 4 x 4
B1. Incline Neutral D-bell 55 x 10, 50 x 10, 9
B2. Inverted Rows 4 x 10
C1. Prone Trap 5's 3 x 12
C2. D-bell Ext Rot 10's x 8, 5's x 8,6
-
95lb B-bell Complex x 3 sets
Hng Cleans x 6, 8 , 8
Push Press x 6, 8, 8
Rows x 6, 8, 8
RDL x 6, 8, 8
Ab Rollouts x 6, 8, 8

noon: Metcon; p.m. Weights

1200-Lunch
3 rounds
400m Run
KB Swings 53lbs x 21
Pull-up x 12
-
p.m.
A. Cleans 5x 3 (35, 155, 155, 165, 165)
B. Deadlift 175 8 x 2
C. Walking Lunge Front Rack 75lbs 4 x 8
D1. Reverse Crunch 3 x 10
D2. Palof press 3 x 10

5 mile run

Ran about 5 miles +/-
Ran behind house on country road. Total 42minutes at easy pace. Weather was nice and cool this afternoon finally.

Row, Deadlift, Pull-ups

Row 500m 1:39
-
12 Rounds on the minute
Deadlift 225 x 5
Pull-up x 5

APFT

Push-ups 68
Sit-ups 73 (2 not counted)
2 mile run 14:10
Total: 281
-

2 mile easy run

AOD

3 Mile Run

Notes: Left medial leg pain following run increasing until bed time. Pain while laying in bed. Resolved mostly by the morning

4 Mile Run

Ran to Everyday and back.
About 8:30 pace
Total about 34 min
-
Notes: Left medial calf feeling sore after run.

Cleans, Box Jumps, Toes 2 Bar, Push Press

Cleans
115 x 3
135 x 3
155 x 1
185 x 1
-
Conditioning workout:
4 rounds (8 minutes)
Box Jumps x 15
Push-Press x 12 with 95lbs
Toes to Bar x 9

4 Mile Run

Easy paced run to Everyday Fellowship
8:30 to 8:45 pace

100's and Burpees

10 x 100m Sprints
Last 5 reps did 10 burpees before doing run (total 50 reps)
-
Notes: Ran on mom and dad's driveway in MS.

Mississippi trip after work to Sunday

Run, Burpee + Pull-up, Goblet Squats, KB Swings

4 rounds (24 minutes):
Burpee Pull-ups
Kettlebell Swings
Goblet Squats with Kettlebell
~400m run
-
Notes: Worked out with John and Brian.

Bench and Concept 2 Row WOD

5 rounds for time:
Bench Press 135lbs x 15
Row x 500 meters
-
Notes: Good workout. Last 2 sets had to break down bench press reps.

3 Mile Run

Easy paced run about 8:15 to 8:30 pace

Camping in Huntsville, TX

Camping with Michael, Dave, and Matt
28 Sep to 30 Sep

Fran and mobility work

Fran
21, 15, 9
Thruster with 95lbs
Pull-ups
Time: 7:20
-
Notes: Time slowed. The 95lbs felt heavier today for some reason.

Hill Repeats

6 reps
1:08-1:10/rep
Recovery jog back to bottom of hills about 2:00.
-
Ran in minimus shoes

Cleans, DL, KB, Push-ups

Cleans
135 x 3
155 x 3
165 x 3
175 x 3
185 x 2, dumped 3rd in bottom position
-
Deadlifts
185 x 8
225 x 5
275 x 5, 5
-
Pyramid
20,18,...4,2
55lb Kettlebell Swing (1st set did 10 clean/press each arm)
push-ups

4 Mile Run

Ran to Everyday and back. Easy pace. High temps.
-
Avg: 8:30/mile

Tabata Bicycle

5 min warm-up
4 minutes 20:10 x 8
-
10 minutes total
-
Notes: Lacking motivation today to do anything.

4 Mile Run

Avg: 8:10/mile

Version of Fight Gone Bad

3 sets of 5 x 1 minute with 1 minute rest between sets
1. Tire Flips
2. 55lb Kettlebell swings
3. Jump Rope
4. Pull-ups
5. Push-ups

AOD

Cleans, Lunges, Box Jumps, Pull-ups

Squat Cleans
135 x 3
155 x 3
165 x 3
175 x 2
185 failed x 2
-
10, 8, 6, 4, 2
Walking B-bell lunges front rack position 115lbs
Box Jumps
Pull-ups

Hill Repeats and kettlebell and push-up

5 x Hill Repeats average 1:09
Jog to bottom about 2:00
-
5 rounds (20 reps each)
Kettlebell Swings 45lbs x 20
Push-ups x 20
-
Notes: Temps in upper 80's. Felt much better.

20 minute run

Last 1 mile at 7:30
-
Notes: Ran in New Balance Minimus shoes

Cindy

20 minutes AMRAP (completed 19 rounds)
5 Pull-ups
10 Push-ups
15 Squats
-
Notes: Did outside with temps near 100. Sore for several days following workout.

4 Mile Run

Ran 3 miles. walked majority of 4th mile. All endurance/energy was shot. Legs started to cramp a little as well. Temperature mid 90's.

AOD

Deadlifts and Helen

Deadlifts
135 x 5
225 3 x 5
275 2 x 5
-
Helen (3 rounds for time)
400m run
21 Kettlebell swings @ 53lbs
12 pull-ups
-

3 Mile Run

Road Bike

23.3 miles cibolo Green Valley
1hr 25 min
Avg: 3:40/mile

4 Mile Run

Total 32:36
1-8:06
2-7:53
3-8:20
4-8:16
-
Notes: Ran about 11 a.m. Felt pretty good first two miles then bonked. Felt like temperature increased 10 degrees. Felt like I was overheating especially the last mile.

Track Intervals

400's x 8 reps, 1:30 rest walk
-
1-1:32, 2-1:34, 3-1:35, 4-1:33
5-1:34, 6-1:32, 7-1:34, 8-1:32
-
Notes: Ran at Dobie Jr. High. Legs felt heavy and tired from yesterdays workout. Need to work on hip flexors prior to sprinting. Feel extension through low back. Could not break 1:30. Ran at good pace, but not exhausting pace.

Cleans, Metcon, Tabata Row

Squat Cleans
135 x 5
155 x 3, 3, 3
-
3 Rounds
Walking barbell lunges front rack 95lbs x 10
Box Jumps x 10
Pull-up x 10
-
Tabata Row on Concept2

4 Mile Run

Total: 33:07
Notes: Hot day today. Felt ok, but still feel really slow. 8:16/mile average

Lifts and Tabata Bike

Power Snatch
95 x 5
115 x 3, 3 (forgot rest of weight/sets for workout)
-
Deadlift
135 x 5
185 x 5
205 x 5
225 x 5
315 x 3
365 miss 2x
-
Tabata Bike x 4 minutes 8 x 20:10

Fran

21, 15, 9
95lb Thruster
Pullups
-
Time: 5:12

3 Mile run

25:10 total time
About 100 deg again today.

Rear Barbell Lunges and 400's on Treadmill

Barbell Rear Lunges (Front Rack position)
45 x 8
95 x 8
115 x 8
135 x 8
-
Treadmill 400's x 6 with 0.10 walk rest
Interval at 10.0/6.0 mph/1:30
Rest at 3.5mph

Presses and Squat with run

Overhead Press
95 x 10
115 x 8, 8, 8
-
3 Rounds Squat followed by about 400m run
Front Squat
185 x 8, 8, 4 (Back squat x 4 last set)
400m Run between 1:30 to 1:40
-
Notes: Left knee patellar tendon a little sore after 2nd set of squats and still sore after workout.

10 rounds on the minute + 5 more

10 rounds every minute on the minute
Deadlift 225lb x 5
Pull-ups x 5
-
Rested 2-3 minutes
5 rounds every minute on the minute
Deadlift 225lb x 5
Pull-ups x 5
Push-ups x 5

3 Mile Run

Mile 1 - 8:23
Mile 2 - 7:40
Mile 3 - 7:55
-
Notes: Ran at 8:15 p.m. tonight. Not quite as hot, but still tough. Mid 90's. Tried to pick up pace on 2nd and 3rd miles especially 2nd mile. Probably could have pushed it harder. Was at a comfortably hard pace. 3rd mile seem to lose energy.

Weights and KB Complex

Cleans
135 x 3
155 x 3
165 x 3
185 x 3
195 x 3
-
Deadlifts (1 minute rest)
185 x 5
225 5 x 5
-
Kettlebell Complex 3 sets 10 reps with 53lbs
R/L Snatches
R/L Press
R/L OH Rear Lunges
Double Swings
-
Last set substituted cleans for snatches some of the time

4 mile run

Ran in the morning about 1000 and was still really hot.

Pull-ups, 300yd shuttle, KB Swings, Pushups

Pull-ups x 5 rounds (75 total)
3 x 30lb d-bell
5 x Strict w/o weight
7 x Kipping
-
3 Rounds with 1 minute rest (8:54)
300 yd shuttle
KB Swings 53lbs x 10
Push-ups x 25
-
Notes: Difficulty with the pull-up workout and a little boring. Legs felt heavy with the shuttles.

BAMC AOD

Crossfit WOD

3 rounds for time (7:54)
135lb hang power clean x 15 reps
15 reps Burpees
-
Notes: Grip started to fail the last set. Had to break cleans in to sets of 3-5 reps.

Tabata Bike

8 x 20:10 (4 minutes) stationary bicycle
6 minutes warm-up
5 minutes cool-down

100m Sprints

100m sprints x 10 reps
Walk back to start. Average rest about 1:30.
Ran in New Balance Minimus shoes.

Barbell Complex and KB Swing / Push-up Pyramid

3 rounds with 135lbs x 8 reps
1. Hang Cleans
2. Push Press
3. Back Squat
4. Bent over Rows
5. Barbell Ab Rollouts
-
45lb Kettlebell / Pushup Pyramid with 25lb vest
10,9,...,2,1
Swings
Push-ups
-
Notes: Grip failed me toward the end. Was not able to do a 4th set. Rest period ended up being closer to 3 minutes. Grip was too shot to even do front squats so had to switch to back squats. Last set had to drop weight at 4 reps of rows and then finish after a quick rest. 25lb vest for the pyramid definitely made it more challenging than I though it would.

"300"

25 Pull-ups
50 135lb Deadlifts
50 Box Jumps
50 40lb d-bell Right/Left Single Snatch
50 Push-ups
50 135lb Wipers
25 Pull-ups
-
Notes: Worked out with Brian at the bubble gym.

4 Mile Run

Ran to Everyday and back. Crashed the last 2 miles. Felt nauseous and weak. Need more time b/t working out and eating.

McAllister Bike Ride

Rode outer loop today

4 Mile Run

34 minute run to Everyday Fellowship. Easy pace.

Deadlift and Metcon

Deadlift
135 x 5
185 x 5
225 x 5, 5, 5
-
5 Rounds of 3 minutes with 1 min rest
Push Press 115 x 12
Toes to bar x 12, last 2 did V-ups
Farmer's Carry 2 x 70lb Kettlebells basketball court down/back
Burpees til 3 minutes complete
-
Notes: Farmers carrys destroyed my grip. Toes to bar got tough as well. Worked out with Brian. Quads are starting to get sore from yesterday

Cindy with Brian

Warm-up 5 minutes on the minute:
5 Burpees + 10 Air Squats
-
Cindy (20 minutes) completed 19 rounds:
15 Air Squats
10 Push-ups
5 Pull-ups
-
Notes: Both AC joints feeling sore from Monday's workout I guess. Alyssa and girls left today for Bossier.

Weights and Tabata Bicycle

A. Front Squats
135lbs 3 x 8
B. Bench Press
135 x 10
155 x 8
165 x 8
175 x 8
-
Tabata Bike 4 min 20:10 x 8
-
Notes: Neck still sore but doing better. Went light to see how neck does tomorrow. Quads cramping with just 135lbs.

4 Mile Run

Easy paced run to church and back. Walked at 2 miles to do chin retractions and rotations. Neck a little painful today most likely from bike wreck yesterday.

Mountain Bike a McAllister Park

Went riding with Alyssa. Mom and Dad watched the girls for us. Trails real muddy. Wrecked bike doing hops cleaning mud off tires.

3 Mile Run

Easy Paced run. Stopped every mile to do chin retractions. Overall, felt ok.

Neck Pain

Neck pain improving. Responds best to unloaded retraction with extension. Able to perform seated (loaded) retractions with extensions today. Unable to achieve complete centralization. Pain moves to right side of neck near midline though.

Neck Pain

Woke up this morning with severe right side neck pain and radiating pain to hand C7-8 distribution. Pain with deep breaths, turning head. Constant pain. Decent response to supine unloaded cervical retractions with extensions and self applied traction.

Density Circuit with 20lb weight vest

Warm-up
KB Swings, KB Cleans, Goblet Squats
-
Density Circuit (20 minutes) w/ 20lb vest 8 reps for all movements
1. TRX Skater Jumps
2. 185lb Deadlift
3. 35lb D-bell shoulder presses
4. Jumping Pull-ups
5. Core Movement (Core Rows, Ab Rollouts, Side Planks, Medicine Ball Mountain Climbers)
-
Completed 5 rounds + TRX Skater Jumps and Deadlifts
-
Notes: Good workout. Initially was going to do either hill sprints or tabata bike afterwards, but was too exhausted.

Snatch, Pyramid, Tabata Bike

Hang Snatches
95lbs x 3
115lbs x 3
135lbs x 3, 2
-
Pyramid down/up 10,9...1...9,10
KB Swings 45lbs
Pushups
-
Tabata Bike x 7 reps 20:10
-
Notes: 8th rep for tabata bike would have been counterproductiove.

Metcon - Complex and Sprints

Barbell Complex 3 sets x 8 reps with 2 minutes rest and 95lbs
1. Hang Snatch
2. Push Press
3. Back Squat
4. Bent over Rows
5. RDL/jump shrug
6. Ab Rollouts
7. Plyo Push-ups
-
5 x about 200-300m sprints uphill (jog downhill)
1-36s, 2-41s, 3-39s, 4-35s, 5-35s
-
Notes: Wore Vibram 5 fingers for workout. Will plan to keep this complex for a couple of weeks. Possibly add a density type set also. Plan to keep sprints for the next several weeks as well. Could add maybe 5lbs total or up reps 1-2 or decrease the rest period to 90sec.
Sleep: Only about 4 1/2 hours sleep last night.

July 4th with Dave Sammonds and family

4 Mile Run

Ran the back roads. Felt really sluggish.
-
Notes: Plan to back off of running this summer since the heat seems to drain all my energy and I am not able to get quality runs.

Weights

A. Cleans from ground
135 x 5, 155 x 5
185 x 3, 3, 3
B. Deadlifts
255 x 5, 5, 5
C1. Push Press
115 x 6, 6, 6
C2. Pull-ups BW x 3 x 10
-
Metcon (3 rounds x 3 minutes)
~300 yd shuttle
24kg (53lb) KB swings x 20 reps

4 Mile Run

33:57 total. Ran to Everyday Church
-
Notes: 100 degrees again. Took first 2 miles easy. Picked up pace for 2nd 2 miles. The heat must drain more than I realize.
1st 1/2: 17:48
2nd 1/2: 16:08

Weights

A. Hang Cleans
135 x 5
155 x 5, 5, 5
B. Deadlifts
155 x 8
185 x 8, 8, 8
C1. Bench Press
135 x 8
165 x 8, 8, 8
C2. TRX Inverted Rows
BW x 3 x 10
C3. TRX Ab Roll outs
D1. EZ Bar Curls 25's 3 x 8
D2. TRX Tricep press outs BW x 3 x 8
-
Notes: Workout took right at 45 minutes. Can't remember if did 185 or 205 for deadlifts. Left hip bothering me a little. 100+ degrees today.

4 Mile Easy Pace Run

35:19 total
-
Notes: 4 mile route to Everyday Church. 102 degrees.
Body: Left knee (retropatellar) hurt first 1/4 mile, but stopped. Right ankle still feels stiff.

a.m. 4 Mile Easy Run and p.m. Weights

36 minutes easy pace.
Notes: Ran back road. Already pretty hot at 11:30.
Sleep: 9 hours. Feel little more rested and able to finally catch up on sleep.
-
A. Hang Snatches
95 x 5
115 x 5
135 x 3, 2 (muscle up last set)
B1. Pull-ups 3 x 10
B2. TRX Single leg squats 3 x 8
B3. D-bell Shoulder presses 30 x 12, 45 x 10, 10

AOD 24 hour duty 21-22 June

Weights

A. Hang Cleans 3 x 5, 135lbs
B. Deadlifts
135 x 8
185 x 8, 8
C. Bench Press
135 x 10
155 x 8
175 x 6
D. Single Arm TRX Rows BW 3 x 10
E1. 30lb D-bell Curls 3 x 8
E2. TRX Triceps extension 3 x 10
-
Notes: Went easy/light today. First day lifting in a long time. Felt good. Left hip a little sore.

Easy 4 mile run

35 minutes
Notes: Hot. Left knee had sharp pain at mile 2, subsided after walking 1-2 minutes

6 Mile Run in Chicago

Notes: Easy paced run. Weather felt nice.

Tabata Treadmill and Pyramid workout

Treadmill tabata, 12%, 9.2 mph
warm-up 6 min
4min 20:10 x 8
5 min cool down
-
10,9,8...1
2 x 40lb d-bell hang squat cleans
Hand release push-ups
-
Notes: Worked out in hotel gym.

14-17 June McKenzie Part B in Chicago

AOD 24 hour duty 10-11 June

3+ mile run to Borgefeld Rd

27:56 total
-
Notes: Started off easy pace, finished at a harder pace. Temps in upper 80's. Wasn't going to run, but couldn't pass up running in temps under 90.

Tabata Treadmill and KB/Push-up pyramid

12% incline, 9.2 mph 4 min x 20:10
6 min warm-up
5 min cool down @ 7.5-7.0
-
10, 9 ... 1 pyramid
1 set:
Left Kettlebell Snatch
Push-ups
Right Kettlebell Snatch
Push-ups
-
Notes: Feeling more and more tired as week progresses. Need to get to bed sooner. Averaging 5.5 - 6 hours sleep/night.

Tabata Treadmill

20:10 x 4 minutes, 9.2 mph, 12%
6 warm-up, 5 cool down

6 Mile Road Run

Avg 9:15/mile
Avg HR 146 bpm
1-8:43, 129, 2-8:54, 142, 3-9:15, 143
4-9:41, 148, 5-9:17, 155, 6-9:10, 162
-
Notes: Easy, slow pace. low 90's.

Mountain Biking McAllister Park

About 1 hour

4 mile road run to church and KB workout

1,2,...10 / 10,9,...1
KB swings 45lbs
Push-ups

3 Mile Run

Neal Visit 26-28 May

Treadmill Tabata and Kettlebell / Push-up pyramid

Treadmill Tabata (total 15 min)
8 x 20:10, 12% incline, 9.5 mph finished at 9.0 last 3 reps
-
Pyramid:
45lb KB swings followed by push-ups
10, 9, 8 . . . 2, 1, 2 . . . 8, 9, 10
-
Notes: Ankle a little stiff running. Ran in Minimus shoes.

Road Run to Borgefeld

3+ miles easy paced run. ~ 30 minutes
-
Notes: Ran in late afternoon. Getting hot.

Snatches and Deadlift w/ Jason

Snatches
Worked up to 3-4 x 3-5 95lbs
-
Deadlifts
Worked up to 3 x 3 275lbs
-
Notes: Felt pretty good overall. Form check with Jason.

Mountain Bike at McAllister Park w/ Jason

45 minutes
-
Notes: Hot day. Road outer loop.

5 Mile Run

Notes: Ran behind house on country road. Felt pretty good.

Combatives

Cleans and OH Squats w/ Jason

Notes: Worked on form w/ Jason. Low back feeling pretty tight for some reason.

Combatives and Treadmill Tabata

Treadmill 12% @ 8.0, 8.5, 9.0 x 6 mph 8 x 20:10 (4 minutes)
4m30s warm-up easy jog picking up to 8.0 mph

Road Run

32 minute road run behind house on country road.
-
Notes: Calves tight from Friday. Lower t-spine/upper l-spine bothering me.

3 Mile Run and KB Complex

Ran in New Balance Minimus first time. Expect Calves to be tight.
-
KB Complex w/ 45lbs
1. Left Snatch x 10
2. Right Snatch x 10
3. Swings x 10
4. Goblet Squats x 10

Combatives

3 Mile Run

Combatives

Treadmill Tabata and KB/Push-up workout

Treadmill Tabata @ 7.5 mph 8 x 20:10, 12%
-
20, 18, . . . 2
KB Swings and push-ups

Kayaking in San Marcos w/ Jason

Combatives

Combatives

Ave in hospital for ITP Fri 27 Apr - 30 Apr

Road Bike

20 mile Road Bike Ride at Randolph w/ Jason

Combatives and Run

combatives Clinch Drills
then:
4-5 mile run w/ Jason about 39 minutes

4 mile run

Notes: Right medial ankle still not right.

Weights

A. Hang Cleans
135 x 5
185 - 3 x 3

B. 4 Rounds:
1. Push-ups x 25
2. Deadlift 135 x 10
3. Weighted pullups/chinups w/ 25lbs x 5

C1. D-bell curls w/ 35's 3 x 8
C2. D-bell Tricep overhead w/ 35 3 x 12

3 Mile Run

3 Mile Run
-
Notes: Right ankle still sore, but getting better.

Road Bike

90 minute road bike at Randolph AFB w/ Bryan.

3 mile run

3 mile run
Notes: Right ankle still sore, but still ran first 2 miles under 7:45 pace pretty easily.

Combatives

Drills 1, 2, & 3
Practiced chokes and arm bars

2 mile run

Walk/run x 20 minutes
-
Notes: Right medial ankle sore.

Combatives

Notes: Right ankle and neck doing better.

4-5 Mile Run

38 minutes w/ Jason at FSH.
Notes: Wore ankle brace, but ankle still got progressively more sore.

30 Mile Road Bike Ride

notes: Randolph AFB w/ Jason and Bryan. Right ankle still feeling pretty sore (primarily medial ankle)

Combatives

Notes: Neck still hurting.

Ultimate Frisby and Weights

A. Deadlifts 135 x 8, 185 x 5, 205 x 5, 5
B1. Bench Press 135 x 8, 185 x 5, 5, 5
B2. Pull-ups 3 x 10 Bodyweight
C1. Shoulder press d-bell 45's 3 x 10
C2. D-bell rows 50's 3 x 10
-
Notes: Ankle a little sore with frisby today.

Combatives

30 Mile Road Bike Ride

Randolph AFB w/ Jason

Combatives

Notes: Neck still hurting

Weights

Bench Press 135 x 8, 185 x 5, 4, 3
Seated Rows 3 x 10
Shoulder Presses d-bell 40's 3 x 8-10
-
Notes: Started t-spine extension exercises which really helped the neck pain.

Combatives

Notes: Tweaked neck while wrestling with Bryan. Started having LUE radicular symptoms C8 by the end of the day. Started retractions in the evening which helped centralize pain some.

2 mile run

Notes: Sprained right ankle on curb before beginning run today.

20 Mile Road Bike Ride

Randolph AFB w/ Jason

Combatives

1st day of combatives.
Mat drills and beginning of drill 1

Road Run on Fort Sam Houston

Total 42:00
Easy run with Jason. Legs stiff from track workout.

800m Track Intervals and Bodyweight circuit

4 rounds (25 min total)
800m followed by
10 pull-ups
25 push-ups
10 Sidelying plank rotations each side
10 Bulgarian Split squats

APFT

CCC APFT
2 mile run - 13:36

3 Mile Run

Easy 3 mile run

Kettlebell Complex w/ 45lb weight vest and Tabata Treadmill

45lb KB complex 3 sets / 90 sec rest w/ 45lb vest
1. Swings x 10
2. Single Arm Clean + Press + Front squat in rack position x 10, 5, 5 each
3. Push-ups x 10
-
Tabata treadmill
5 min warm-up
8 x 20:10 work:rest
12% incline
7.5 worked up to 8.5 mph
-
Notes: No pain in ankle with run. Subtalar manip today may have helped . . . will see tomorrow.

3 Mile Run

Easy 3 Mile Run
-
Notes: Still feel fatigued. Stopped at mile 2 for about a minute. Right ankle sore/painful.

200 Push-ups

Reps:
34, 33, 33
34, 33, 33
-
No motivation to workout

3 Mile Run

Easy 3 Mile Run
Still a little sore

EFMB 26 Feb - 9 Mar

12 Mile Ruck March 2:40 on 9 March

Intervals

10 minute warm-up run
5 x 1 minute all out sprints up small hill
4 minute walk rest b/t sprints (equaled walk back to start)
-
Notes: Felt good. Right hamstring feeling a little tight on the last 2-3 reps.

Power - Snatch, Cleans, KB Swings

A. Snatch
95 x 3
105 x 3
135 x 1
145 x 1
-
B. Clean + Front Squat + Hang Clean: One triplet every 30sec for 10 minutes
145lbs
-
C. KB Swing w/ 45lbs + 30sec FLR
10/30sec, 9/30sec,...,1/30sec
-
Notes: Felt Good did one push press/jerk instead of Front squat, but left hip felt ok with squats today. Late start today. Worked inpatient all day today.

6 Mile Run

53 minutes total easy pace
-
Notes: Left hip been a little sore, and sore after this run today.

Interval Weight Training (IWT)

1st Workout (3 sets)
1a. Clean Hi Pull 155lbs x 8
1b. Stationary Bike x 2 minutes hard
Rest 2 minutes b/t sets (5 minutes b/t 1&2)
-
2nd Workout (3 sets)
2a. Back Squats 205 x 5
2b. Burpee/long jump x 2 minutes
-
3. Core x 5 minutes
2 x 10 R/L Sidelying plank w/ hip abduction
1 x 45 sec TRX FLR
-
Notes: Back is feeling better. Prone static extension b/t "workouts" and prone press-ups during the day. Foam rolling after workout tonight. Left hip was a little sore today.

Recovery workout + 3 mile run

50 Turkish Get-ups w/ 15 lb d-bell (25 each)
-
Pull-up Ladder 1-6
Completed 2 sets + 1-3
-
Easy 3 Mile Run with pace pick-ups
-
Notes: Left hip a little sore feeling

6 Mile Run

Total 51:30, Avg 8:36
1-8:43, 2-8:41, 3-8:45
4-8:35, 5-8:33, 6-8:06
-
Notes: Felt ok overall, but right achilles started to feel tight. Set out for a nice easy pace. Was unsure how far I would go today. Almost decided to do 8, but felt that may be too much. Cold temperature today.

Intervals + KB Metcon

Concept2 Rower
Warm-up 10 min
1. 2000m - 8:00 min
Rest 8:00 min (easy)
2. 1000m - 4:00 min
Rest 4:00 min (easy)
3. 500m - 2:00
-
10 rounds x 10 reps each (on the min for 10 minutes):
60lb KB swings (lateral, forward, stationary)
Push-ups
-
Notes: Still sore. Rower was not as good a cardio workout as I thought it would be.

4 Mile Run

Ran to Everyday (out and back)
Total: 31:18
First 1/2 - 15:16
Second 1/2 - 16:02
-
Front Leaning Rest on TRX
2:00 w/ 30 sec rest
1:15 w/ 15 sec rest
1:00
-
Notes: Felt good the first 2.5 miles, then legs got heavy. Definitely sore from yesterday's workout.

IWT - Hang Cleans, Run, Front Squat, Step Over/Unders

Interval Weight Training (Gym Jones Week 2)
1. 3 rounds rest 90 sec b/t
Hang Cleans 12 reps @ 115lbs
Run 3:00 hard
-Rest 5 minutes
2. 3 rounds rest 90 sec b/t
Front Squats 15 reps @ 115lbs
Lateral Step Over/Unders x 3 minutes
-
Notes: Did not do FLR w/ TRX today ran out of time. will add tomorrow. Front squats felt ok, will see how hip feels tomorrow.

4 Mile Bentwood Ranch Loop + SMMF (Turkish Get-up)

4 Mile Run
Total 32:21
-
Turkish Get-up w/ 15lb d-bell x 50 (25 each total, Alternating 5 reps each
About 20 minutes
-
Notes: Glutes a little sore from Sundays partial ruck. Left foot felt ok today.

Weight Vest Treadmill Run/Walk

45lb Weight Vest in boots
3+ miles
Walking 4.2 mph
Jogging x .25 miles @ 6.0-6.2 mph
-
Notes: Stopped b/c started to get sharp pain left mid foot with each step while jogging @ 3% incline b/t 3.0-3.25 miles.

Strength Day

Gym Jones Foundation
A1. Shoulder dislocates 3 x 10
A2. Goblet Squats w/ 45lbs 3 x 6
-
B. OH Squat working to 1RM
45 x 5
95 x 5
115 x 3
135 x 1
155 Failed
-
C. OH Squat w/ 115lbs, 3 x 2 (supposed to be 5x2, but left knee not feeling right and had to dump weight once)
-
D. OH Squat w/ 45lb bar followed by push-ups 30-20-10
-
Notes: Shoulders smoked after OH squats, push-ups were difficult. Left knee started to not feel quite right so stopped 5 x 2 series. First time to truly feel how Goblet Squats function in keeping upright.

Deadlifts and Hills w/ weight vest

Warm-up w/ OH Squat with metal bar x 10
-
Conventional Deadlift 3 x 20, 1 x 20 snatch grip
4 sets total x 135lbs
-
Hill Repeats w/ 20lb weight vest 19 minutes total
5 reps (1:08, 1:05, 1:08, 1:07, 1:08)
-
Notes: Gymjones foundation (recovery) workout. Supposed to be about 30% max deadlift.

4 Mile Run

Total: 32:53 (to Everyday fellowship and back)
-
Notes: legs felt a little fatigued possibly from yesterday's workout. Walked/jogged with Kinsey after run.

Gym Jones workout

3 Rounds (2 min rest b/t rounds):
A1. Clean Hi-Pull w/ 135lbs x 10 reps
A2. Bike with arm x 2 min
5 min rest
3 rounds (2 min rest b/t rounds):
B1. Front Squat @ 115 lbs x 10 reps
B2. Burpee/broad jump x 2 minutes
-
Notes: Total workout time 30 minutes.

Density Circuit and Tabata Bicycle

Density Circuit x 10 rounds x 10 reps w/ 20lb weight vest (22:47)
1. Burpees
2. Horizontal/Inverted Rows
3. KB Swings 45lbs
4. Reverse Crunches
-
Rest 5 minutes then:
Tabata Bicycle (4 x 20:10, 4 x 15/15) total 4 minutes
-
Notes: Circuit was tough. Thought about ditching weight vest after first 5 rounds, but decided to keep it. Dropped the bike work:rest after 4 to maintain decent intensity.

a.m./p.m. Run (7 miles total)

a.m. Bentwood loop 4 miles (31.:27, avg 7:51)
Mile 1 - 7:43
Mile 2 - 7:44
Mile 3 - 7:58
Mile 4 - 7:56
-
p.m. 3 mile run to elementary school
Total: 23:33
-
Notes: Felt good on both runs. About 10 hours b/t runs. Hips feel fine.

Deadlift and Complex

Deadlift
135 x 8
185 x 8
205 x 8
225 x 8
255 x 5, 5
-
Barbell Complex w/ 95lbs, 3 x 8 reps, 1 min rest
1. Hang Cleans
2. Overhead Press
3. Front Squat
4. Bent-over Row
5. Ab Rollouts
-
Notes: Will try 105 or 115 next time. 135 last time was definitely too heavy.

Hill Repeats

Warm-up x 5-6 min
5 x 1 minutes hill reps hard
jog down to bottom
Cool down 1+ mile
Total about 30 minutes
-
Notes: Good run. Not too great a hill, but one of the best nearby.

Weights

A. Snatch
Hang 95 x 5, 115 x 5, 135 x 3
From ground 135 x 3
-
B1. Bench Press
135 x 8
185 x 5
205 x 5
225 x 2, 2, 2
B2. OH Rear lunge
BW x 10
30lbs 2 x 8
-
C1. Seated Rows
90 x 12
140 2 x 10
C2. 30lb Turkish get-up variations
-
Notes: Definitely weaker in LUE w/ turkish get-up. Did not feel like doing metcon type finisher. Did some SLS balance work.

3.82 mile Bentwood Ranch Loop Run

Total: 31:08
Avg 8:10/mile
Mile 1 - 8:15
Mile 2 - 7:45
Mile 3 - 8:28
Last - 8:09/mile pace
-
Notes: Speed is not coming along as I would like.

4 Mile Run w/ Push-ups

About 4 miles, Bentwood Ranch Loop
Total: 38:20
Push-ups total 200
20 every 1/2 mile, 20 reps every 1/4 mile last mile
-
Notes: Ran early in the morning 6:20ish. Bentwood Ranch Loop had a surprisingly good hill.

2 Mile Run w/ Weight Vest and Push-ups

2 Mile weight vest run (20lbs), 19:41
-
Push-ups 4 x 25 w/ 20lb weight vest
-
Notes: Run felt good. Not quite as fatigued today, but still not feeling rested. 7.5 hours sleep last night helped.

3 Mile Run

Total 25:53
Mile 1 - 8:39
Mile 2 - 8:48
Mile 3 - 8:25
-
Notes: Easy Paced Run today. Joints felt sore and achy. Been feeling exhausted the past 3 days increasing general fatigue daily.

APFT

Push-ups - 71
Sit-ups - 72
2 Mile Run - 14:49
Total: 276

4 Mile Run

Total: 31:36, 4.01 miles
Mile 1 - 7:49
Mile 2 - 7:51
Mile 3 - 8:02
Mile 4 - 7:48
-
Notes: Felt pretty good, Mile 3 seemed a lot harder for some reason. The others felt like a relatively easy pace. Ran in older saucony's.

Weights and Complex

Bench Press
135 x 10
185 x 8, 8, 7
135 x 15
-
Barbell Complex 135lbs x 8 reps 3 rounds
Hang Cleans x 8, 8, 8
Push press/jerk x 8, 4, 1
Back Squat x 8, 8, 8
Bent over Rows x 8, 8, 8
RDL x 8, 8, 8
Ab Rollouts x 8, 8, 8
-
Notes: Complex - 1st round completed all reps. 2nd round only 4 push press/jerk. 3rd only 1 push-press to get in back squat position. Should use a lighter weight like expected. Grip began to fail in last round. Needed to take breaks during the 2nd and 3rd rounds.

Treadmill Tabata w/ 20lb weight vest

Total 15 minutes
4 min, 8 x 20:10
12% incline
8.0 mph
-
Notes: Felt okay. Did not feel like running the road.

3+ Mile Run to elementary school parking lot

25:37 Total
-
Notes: Easy pace relatively. Will try weight vest soon.

Deadlift & Push-ups; Pull-ups & One Arm D-bell Bench Press

A. 10 Rounds x 10 135lb Deadlift & 15 Push-ups
Time: 10:58
-
Rest in static prone extension several minutes
-
B. Pull-ups & 45lb One Arm D-bell Bench Press
10, 8, 6, 4, 2
-
Notes: Felt like changing it up today. Been getting bored with workout. Also, a little tired still from the weekend. Will run 3-5 miles tomorrow depending on how I feel.

Combat Trauma Lanes at Camp Bullis

Training all day

Day and Night Land Nav at Camp Bullis

Notes: Surprisingly more tired than I expected.

4 Mile Run

Ran to Everyday Fellowship and back
33:40 total
-
Notes: Felt good overall. Went at an easy pace. Decided to skip speed work today and get a little recovery. Left hip felt fine.

Weights and density circuit

A. Back Squats
135x10
145x10, 10

B1. Bench Press
135x5
185x5
220x4,3

B2. TRX Rows
BW 3x10

B3. Core

Circuit 4 rounds
1. Push jerk/press 145lbs x 6
2. KB Swings 45lbs x 10
3. TRX sprinter starts x 8 each

8 Mile Run

Total 1hr 10 min
Avg 8:45 min/mile
1-8:44, 2-8:36, 3-8:51, 4-8:50
5-8:53, 6-8:28, 7-8:52, 8-8:45
-
Notes: Felt ok, legs a little tired feeling. Started at 3pm. Cool temperatures - upper 50's low 60's.

Push-up and Pull-up Program, Core

A1. Push-ups
55, 50(5 x 10), 28, 28, 24, 24
A2. Pull-ups
9, 11, 9, 9, 11
A2. Core 4 sets
-
Notes: Decided to skip circuit since feeling tired and will be doing long run tomorrow

3 Mile Run

Easy Pace
Total 25:25 (end of fence)
-
Notes: Left hip a little sore feeling and legs a little tired. Ran in newer shoes which still seem to fatigue quads for some reason.