2K for time

Today was a row workout
2k for time
Rest 7min
1k for time
Rest about 4minutes
500 for time
7:00/4:17/1:35

I was thrilled with my 2K time. The other 2 times weren't so great but I'm ok with that. I really wanted to get a 7min 2K and I did. Its a good day.

Snatches

Today we worked toward our 1RM at barbell snatch. Only the second time I've done these but I think they come pretty naturally. Just need to get more comfortable in the overhead squat position.

Warmup:
Easy 10 min row

Find 1RM for snatch
Found it at 135
I got 145 overhead but I didn't receive it locked out. I pushed it up a little.

95lb barbell
1 snatch,1ohs,1hanging snatch every 30 seconds for 10 minutes.

10 24k kb swings, 30 FLR
9 24k kb swings, 30 FLR
8...
...
1 24k kb swing, 30 FLR
Did all ring holds straight for 30 seconds.

Back squats and slosh pipe.

Today was a great workout. Much of it was using 80% of 1RMs for lifts I'm not entirely certain what my 1RM is. I feel like it worked out ok though. Never did back squats outside of a squat cage. Kind of scary at first.

Warmup:
Row easy 500m

Workout
3 sets:
8 snatch high pulls 85/95/95
Row 2min (551/552/565)
Rest 2 min

5min rest(including last 2 min rest)
3 sets:
5 back squat @ 225lbs
2min burpee broad jump
2min rest

150 seconds of ring holds in pushup position
150 seconds slosh pipe overhead

S.M.M.F

today i did what John said is called an S.M.M.F. A single movement mind phuk. Its as much mental as it is physical. I intended on doing 500 thrusters for time. But after the first 100, i knew that 300 would be a stretch and decided to aim for 300. I could barely move when it was done.

workout:
300 Thrusters with 45# oly bar for time(i lost track of time).
2 sets of 15 bent over barbell rows @ 135lbs
2 sets of 10 parallel bar dips focusing on eccentric movement being.

I got some funny looks from folks at the gym when i was doing my thrusters. I think they were wondering why the guy lifting just the bar was sweating so much. Tomorrow, i plan to row and not break any muscle down.

this week at work i had some meetings i had to be at around 5:30am. That threw off my sleep and workout schedule but i hope to get back into the swing of things this week. May try to hit up folks for a bike, run, or swim this week.

Good workout

Warmup
10 wall ball shots
10 ball pushups
100 jumprope
Two times

10 squat cleans
Row 3min at >750m
For 3 rounds with 90sec between rounds
95/115/115
777/757/755

5min rest

3rounds
10 front squat (115/125/135)
3min of box step overs
90 sec rest

90 sec slosh pipe
150 sec front ring hold in plank position

drink lots of water(not fitness related)

So the web series Melissa is in debuts soon and we got to see an early preview of the series last night with the whole cast. www.wageslaveseries.com It was pretty fun. It inspired Hannah to try her own shot making a video. Melissa now has Todd's old laptop and Hannah was quick to figure out how to throw something together with imovie. She whipped up this little video in while we were all snacking in the kitchen. I told her i wasn't this comfortable with her dangling glasses of water over a laptop that's worth more than our car. Her first video is about drinking water and lemonade. I asked her if her next video could contain more computer friendly props. Here's Hannah's video. Todd said that this laptop was probably overkill for what he would have kept it for. I just wanted to show him that its being put to good use. :)

rowathon

Great workout today. i saw the words frog hop on the board and almost went back home. i dreaded them much more than the rowing. Fortunately they were a different kind of frog hop that was much friendlier to my hips. i'm starting to feel store from yesterday's overhead squats. .


Warmup: 10 minute row easy pace

3 rounds:

6 sets of 30 row/30 active rest (keep rowing just slower) @ >150 meter pace for work period

4 minutes rest in between rounds

then:

3 rounds:

4 sets of 30 on/30 rest Frog Hops (hands on head)

2 minutes rest in between rounds

Row:
Round 1
151
152
152
151
151
151

Round 2
151
151
152
152
152
150

Round 3 (challenge was to stay above 155.I was trying to stay above 160)
159
163
161
160
160
160

Frog Hop
Round 1
10
11
12
13

Round 2
14
15
16
17

Round 3
20
25
30
46

tri pics

first pic is me feeling strong out of the swim. pic 2 is coming in from bike feeling fantastic. last pic is hamstring cramp pic 20 feet from the finish line after a balls out sprint from a about 100 meters out. The run was actually better than the pic shows. good times. :)

blogging again

i'm very excited by the recent workouts i've had. i was THRILLED to improve my Triathlon time between last month's Blue Lake tri and last weekend's Hagg Lake tri. I've always heard that Hagg Lake is harder but i managed to go a lot faster. John gave us a lot of great advice that i think paid off quite a bit for this last tri. Oh, and Trevor made me a pre race dinner of amazing chicken, potatoes, and salad. That along with having my friends(Ben,Jeff,& Shirley) race with me, made for such a great time. Now, i need to start bugging Liz to see if she's in for the midsummer triathlon. One of my goals is to do a half iron man sometime. The way the workouts and nutrition have been going, i may get there someday after all. i'm going to get back into tracking my workouts since i've been doing some new exercise and want to keep track of my progress. For a while, i thought, i'd only track benchmarks and 1RM stuff but now, i want to get back to tracking.
Warmup: 5 minute easy row

then 3 rounds:
20 pass throughs
5 goblet squats (24 kg; push knees out @ bottom)

then find 1 RM OHS

Sean: 115(this weight actually felt a bit light but i decided to use weight i could manage without dropping) I like this lift.


5 sets of 2 @ 80% of 1RM OHS

Working loads:
Sean: 95


then for time:

30/20/10

OHS @ 35% BW
Ring pushups
(note:Pushups were done 2 at a time starting half way through the second set)

3
Time: 8:52

2 minutes of torture

Today’s workout was called 2minutes of torture or 2 minute torture. Doesn’t sound that bad but there are 8 2 minutes of torture so it kinda hurts after a while. I LOVED it though.

 

As many rounds in 2 minutes. Then rest 2 minutes between.

 

Thrusters: 42 (65lbs I think)

Ball Slams: 68 (20lbs)

KB Swing 70 (24k)

Situps: 44

Sprints: 34

Pushups: 42

Power Clean: 31(95 lbs I think)

Row for Cal: 40 (damper of 10)

 

It was a really enjoyable workout. Hard but I had a lot of fun. John was extremely generous with his time this morning getting up crazy early without even doing the workout. He’s tapering for a climbing trip. That was very cool and much appreciated.  I notice that as I get leaner, I’m able to move a lot better. I still have a ways to go for sure but the small changes to my body composition are really noticeable to me in these workouts. Looking forward to the next one.  Started taking fish oil again. I think that’s helping quite a bit too.