clean ladder

today was clean day. I'm very comfortable doing regular cleans but squat cleans are a whole different story. I can get the weight up pretty high but I can't squat under it with any sense of comfort or confidence. The idea of catching 200+ pounds centimeters from my throat and directly above my knees scares the hell out of me. I may try to get in some time soon to practice more. The key is to use a weight heavy enough that requires the squat but not so heavy that I can't do it. Got to watch the boys move some serious weight today in the gym. Daniel got a PR by 20lbs. It was pretty impressive.

 

Warmup: 5 minute row easy pace

Then: 3 rounds
6-way BB Complex:
- DL
- Bent Row
- Hang Clean,
- FS
- PP
- Back Squat
6 reps of each

65#/75#/85#

Then: 
Clean Ladder:
10 reps @ 45#
9 reps @ 45#
8 reps @ 65#
7 reps @ 65#
6 reps @ 85#
5 reps @ 105#
4 reps @ 125#
3 reps @ 145#
2 reps @ 165#
1 rep @ 185#
1 rep @ 205# (missed) Got it up to my chest so if I could have squated under it, I may have had a shot.

Then:
5x (1-6) Partner Pull-up Ladder (Total of 105 pullups. Did first round and a half dead hang)
 

I just registered for the Portland Marathon

so i'm committed now. i just registered for the portland marathon. i should be freaking out. i haven't run more than 12 miles this year. I think Shirley has a hurt foot so she might be walking it this year. not sure. i will be sure to bring my ipod to this race since that will get me through.

Liz is a Triathlon Super Star!!!

this weekend was the portland triathlon. It was harder than i anticipated and i was still sore from Thursday's workout but i had a good time and looked at it as a really great workout. Jeff and Liz also represented for Team Recreate. In fact, Liz got first place in her age group and got to represent on the actual podium. She's an amazing athlete and has great pacing strategy on the run that cracked me up when i heard her sharing it with Lisa over the phone. i'm going to try it for the next triathlon. I must admit, that this race wasn't a confidence booster for the marathon but i'm still up for doing the marathon.

that workout SUCKED!

I had to check my watch to see if it was April 1st when I saw the workout on the board this morning. I thought it had to be a joke.

 

Here it was.

 

Warmup: 10 minute row: no straps/nose breathing only

Workout: for form and time

100 pullups (tore hands at 88 and had to finish with 12 straight leg ring rows)
30 TGU @ 12 kg
100 pushups on pushup board
30 TGU @ 12 kg
100 V ups
30 TGU @ 12 kg
100 air squats
30 TGU @ 12 kg

 

It took me well over an hour to finish this. I had to go upstairs to complete it. On an unrelated note, I gave into Todd's peer pressure to try a Korean Taco truck called Koifusion last night. I have to say it was ABSOLUTELY AMAZING!!!! And the cart owner Jae was quite possibly the nicest guy on the whole planet. His food was clean, natural, and delicious!!! I was blown away by how friendly he was. And it wasn’t that sticky sweet bs friendly. It was so genuine, you almost wanted to invite him over for family dinner.   

hard month began today

Workout:
5 minute Row @ Easy
Pace
Then:
3x20m Lunge
3x20m OH Lunge @ 45#
BB
Then:
3x20 pass thrus
3x10 Goblet Squat @
53#
Then:
5x4 SLDL @ 135#
Then:
Work up to Heavy OHS
heaviest completed rep was 135. Had the strength to do more but not the form

Then:
5x3 OHS @ 80% 1RM
(Went with 115 since i knew 135 wasn't a true 1RM. 115 felt light.)
Rest 3-4 minutes
between sets
Then:
4x (20sec Work/10sec
Rest) Row @ >110m pace per interval(that was the goal. struggled big time and didnt make the cut. was in the 90s for set 2 and 3)
Complete 3 sets, Rest 3
minutes between each set

Triathlon training day

This weekend is the portland triathlon so today Jeff and I biked and ran. We did the 1 lap of the bike course and the entire running course. pushed it on all the hills. for the runs, we ran 1 minute fast, 1 minute walk for 3 miles. Felt really good to get out there without it being too hot outside. Tomorrow's a hard day in the gym. i'll probably row a light 5k on wednesday, workout hard thursday and completely rest friday and saturday before Sunday's event. looking forward to it.

1 minute abs, arms, legs,butt,back,mind

WOD: 1 Minute Airdyne. 33calories

Recovery: lay on sandbags for 15 minutes while trying not to puke or cry in front of arriving 6:30 class friends.