damn tricycle

5 minutes easy row
4 rounds
10 zercher squat (95/115/135/135)
1 min row @ >300m (302/302/303/301)
90sec rest

then 4 rounds
3 barbell snatch followed by 15meter OH lunge
45/65/75/75

Then
3 rounds
1 min airdyne immediately followed by 1min kb hold(2x24k) immediately followed by 1 min rest. No additional rest between rounds.
Cal: 31/25/22

thought i was going to die during the airdyne section.

Jits 2/17

got in after a week off and rolled with the boys last night.
good stuff. The guys have all gotten better so its hard to tell how much I suck.
got so dehydrated i had a migraine last night after the roll. Did about five 5 minute rounds. Felt pretty good. No pain.

IWT in the morning

Did a great IWT and "the only Tabata worth doing"(according to Dan John) Front Squat tabata. good stuff. Walking a little funny today.

Warmup: 5 minute row easy pace

Then: 3 rounds

10 clean + jerk + 2 minute row @ >575 meter pace
3 minute rest
Improve meters each round

75/95/115
580/581/576(failed to improve. Was happy to stay above 575 though. Wanted to throw in the towel the entire row)

Then: 2 rounds

10 goblet squat + 10 boot strapper swings @ 25#

Then: Tabata Front Squats @ 75#

20 work/10 rest/8 rounds

71 total

Swim Team 2/15

So swimming has been going very well. its a fantastic compliment to the jits. Its great for mobility and conditioning. My rib was really hurting the other night so i went to the pool and stroked out 1000 yards of very slow freestyle. Working on the Total Immersion technique which is pretty cool. I was bummed to miss jits but the swim was a nice consolation prize.

took the plunge

I swam for many years as a kid and through highschool. I never really liked it. I just liked being fitter than the other kids in my class. Swimming made everything seem so easy. I'll admit, it was a shallow reason to swim but it was good for my ego and that part i enjoyed. Well, i'm a lot more humble now and have welcomed humility into my life. but i still want to be fit like i was back then. i never felt more fit than when i swam. the timing was right to get back into it. i joined the PSU Masters swim team and had my first workout with the team tonight. It was rough. i swam in the slowest lane and still struggled a bit. Most of the folks there are training for Triathlons which i thought was pretty cool. I think swimming, jits, and the morning sessions will make for a successful tri and marathon season. i'm pretty excited. i just want to be cautious not to injure myself. Seems like i get hurt every other jits session.

I cant remember the entire workout but it was around 4000 yards wich was a lot for a first time back. My lungs and shoulders really felt it. Lots of Individual Medley work tonight.

hoping it sticks

i've missed way too many workouts from either work or jits injuries. got the crew back in this morning and it felt really good to be back. I really want to stick to making these early sessions. I think they really support my fitness goals. Jits has been going very well but i need to remember my other fitness goals and not neglect them. i plan on doing several triathlons this year as well as the marathon. i joined a masters swim team too which i hope will help my conditioning and mobility. Maybe i'm getting obsessive but i'm having a blast and looking forward to each day so i'm not too worried.


Warmup: 5 min row easy.
2 rounds
20 squats
10 jumping squats
5 tuck jumps

Knee Jumps
10 @ BW

Barbell Cleans

5 @ 95#
4 @ 135#
3 @ 145#
2 @ 155#
1 @ 185#
failed at attempt of 195$

30/30 intervals

DB pushpress @ 20#; rest is in locked out position; dont set DBs down: 15/20/25/28
Situps: 14/16/17/18

Then: Tabata Row 20work/10 rest for 4 rounds for Calories.
11/11/10/10