5k for time

my goal was to get under 19:56 and got 19:33.4. I'm ok with that. I was up until midnight and had a poor diet yesterday. i'm sure i have room to improve and now that i know it wont kill me, i can learn from this row and work on it for the future. i may toy around with Damper settings. 10 may have been a death wish.

box squats

i've always read that the best way to improve your dead lift is to do more box squats. I never understood why but i'm hoping it will start to make sense to me now that we're doing some. i used to do some light box squats at globogym but never consistently enough to measure the benefits. i love squats and am happy to be doing more of them. i'm so happy to be spending so much time with barbell lately.

warmup
7 min easy row not using foot straps

10goblets@45lbs
10goblets@53lbs
10goblets@70lbs

(below were back squats)
3 box squats @ 195
3 box squats @ 205
3 box squat @ 225
5 x 3 box squats at 245lbs (probably should have gond 20lbs heavier)

6 sets of 5 rapid broadjumps. aka "depth jumps"

5 sets of 10 1 leg deadlifts holding kettlebell(5 reps each leg per set)
24k/24k/24k/32k/32k

300seconds of hold. 1st attempt using slosh pipe. complete the remaining seconds on rings in pushup position.
sloshpipe: 1:45
ring hold: 1:30
ring hold: :30
ring hold 1:15(this was the hardest part of the workout. OUCH!!!!!)

great run

Yesterday morning, Jeff and I went for what we thought was an 11 mile run. When we completed it, Jeff looked it up to discover that the course was 8.5. i'm ok with that because the run felt really good. I felt pain free and light on my feet. It was probably the most comfortable run i've had in a long long time. i'm feeling way more optimistic about the marathon now. The arctic monkeys released a new CD. i'm trying not to overplay it now so that it has an adrenaline effect on me when i put it on my ipod for the marathon. Music can really carry me through tough workouts and runs. Shirley said she's going to sign up too. She had an injured back and foot but had one acupuncture treatment that healed her. So i guess she's in. sweet.

training paid off

so i've been working on my cupcake consumption for the last few years and today it paid off. About 2 weeks ago, our resident champ Kara asked me if i would be her partner in the cupcake eating contest. i was so honored but then i became nervous. i know she is competitive and ALWAYS wins these sorts of things. As the day approached, i became a little nervous about letting her down. Especially since i was hearing stories of Chris B eating 2 entire pies by himself. I've done 3 triathlons this year. last year did the marathon. I've competed in numerous tennis tournaments, swim meets, water polo meets, fencing tournaments, and even a few dance competitions. Not once was i more nervous than today. I heard people saying "look at sean, his hands are shaking". I think maybe i was afraid kara would kick my ass if I let her down. Turns out, she was worried about letting me down. Fortunately, she coached me on the technique of eating half a cupcake and a sip of water at a time. turned out pretty well for us. We placed second just behind the youth heat. I felt great afterwards and even had one of Joe's bratwursts. i haven't eaten since and am a little disgusted with myself now. tomorrow, i have plans to run 12 miles on an empty stomach. Maybe that will make up for at least one cupcake. Kara was impressive today and i'm so glad i got to be on her team. I'm just now ready for more food 8 hours later. Oh, and i did FGB too. My butt, shoulders, and forearms were hurtin like mad from Friday's lunge/push press beat down so i had to reach in the cabinet for some vitamin i this morning.

400meter march

today's workout sounded pretty simple but it was a great challenge in many subtle ways.

400M lunge walk with 25db in each hand stopping to do 5 push presses after every 10 lunges. Shoulders hurt from push presses, forearms hurt from holding 25lbs for half an hour in each hand. Legs hurt from lunging. Mind hurt from wondering if i'd get through it. I'm really curious to see how i feel tomorrow. It wasn't heavy weight so it may be one of those where i'm surprised about how sore i am. We'll see. i think i'll do FGB tomorrow with adjusted expectations that i might be worthless. i'm mainly looking at FGB as a chance to burn some cupcake and burger calories. A good buddy of mine told me that his wife asked if he had a thyroid problem and said she was worried about him. He said it almost made him cry since he thinks she was trying to imply that he got fat. If she framed it as genuine concern for a possible medical condition, it doesnt sound as bad as telling him he eats too much. I told Melissa that if I start getting fat from my new burger addiction or my competitive cupcake eating just to stop me and say "Sean, you're fat" and not to ask if i have a thyroid problem. Ever since i've been doing these intense workouts, i can't seem to satisfy my hunger and protein craving. I'd love to do a few day cleanse some time before the marathon. i may have to take a burger and burrito sabatical soon to lose some weight before the marathon. we'll see. i could do the lettuce burgers that crossfit portland was talking about. that doesnt sound so bad.

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.