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

daily double = ouch

today, i thought it would be good to roll and then do the workout. the roll was great and the workout Sucked!(i should say i sucked at the workout). it was a great workout.
worked on some great things with Nathan and some things are starting to come together. I felt really good even when i wasnt able to dominate any positions. enjoying it. By the time we finished, i was wiped out and phoned in a workout.

squated 125, did 5 pullups, and most of a kettle bell omelet using the pink kb. Not proud of today but it felt good to be moving. My shoulders and grip were so fried that it felt pretty worthless. Oh well.

getting back in shape

Nathan thinks we need some more conditioning since the jits is kicking our butts. Today we did a great IWT which i think i really benefit from.

5min row easy

3 rounds with 2 min rest between rounds.
high pull clean immediately followed by a 2 min row at >550m
95lb/550m
115lb/553m
135lb/580m

rest 5min total
3 rounds with 2min rest between rounds.
10 goblet squats followed by 2min box stepups.
45lb/28k/36k

Slosh pipe for 100seconds. Did it in one try. First time i think.??
Ring hold in pushup position for 300seconds. Felt like eternity. very very hard. had to break it up more than i would like to admit.

overhead squats and push pull training

Today it was good to be back at it. Absolutely in love with my Vibram 5 Fingers. Especially for oly lifts. Wow. Went in last night to a regular class just to see if i still knew how to deadlift after all the rolling. Felt pretty good. Felt great again today too. My fingers and wrists feel jacked from all the rolling but i'm still loving it. Nathan says we need to be in better condition so i'm going to try to not neglect anymore workout opportunities.

Warmup: 5 minute row easy pace

Then:
30 m lunge (facing forward down facing backwards back)
30 m lunge w/ oly bar in rack position (facing forward down facing backwards back)
30 m lunge w/ 75# in OHS position (facing fowards down and back)
30 m lunge w/ 75# in OHS position (facing fowards down and back)

Then: 4 rounds
4 OHS

75/95/125/135/

Then: 4 rounds

Pull 45# of chain 30m
Sprint 30 meters
Hold 25# slam ball locked out overhead while 3 other partners do same thing
Pull 45# of chain 30m
Rest

Then: 4 rounds lying on back:

12 med ball throws @ 8'
8 med ball throws @ 10'
4 med ball throws @ 12'

14/14/14