day 2

2nd day back from vacation.
Warm up - 2x:

10 pass through
10 ohs
5 spiderman
75 jump rope

Skills - 3x:

10 swing snatches (16k/16k/16k/)
10 cossack lunges
5 hindu push ups

WOD - Tabata (20/10) for 6 rounds at each station; 90 sec. rest in between stations.

Squat jump
Double kb high pull (16k)
Row
Mountain climber
Sprint

Rough day at the gym. Everything felt hard.

Food
Coconut WAter
Lean Body Shake
Lean Body Shake
Chipotle Barbacoa salad with no rice or beans.
1/2 chicken salad and 10 corn chips
1 Greek yogurt

STP this weekend

I'm riding the STP this weekend and i'm pretty excited. There's a triathlon and a jits tournament i'd also like to be doing but i had registered for the STP before I was aware of the other two events. While in London, we walked 10 miles every day. It was great. i'm interested in continuing some sort of low intensity aerobics into my daily routine. Yesterday, i was on london time so i got up at 5am and went to 24hr fitness to climb stairs. Then did an evening workout at RF using Todd weight. tough stuff. i was DFL of course but was happy to be back moving weights around again.

AM session:
30 minutes stair climbing
3 x 10 pushups
3 x 1 lat pull down holds 200lbs
3 x 1 bench press static hold at middle of range of motion 200lbs

PM session
Warm up - 3x:

10 halo
10 goblet squat
10 lateral swings

Strength - front squat: 2 warm up rounds of 5 reps each, then 5 rounds of 5 reps, paired with 8 ring rows and 5 froggers.

Warmed up with the bar only, then 135/155/175/135/135(kept light) knees have been bothering me since taking up jits.

WOD: "Kill Me Now" - partnered with John: 5 rounds of 5 renegade row doing pushup after every pull, 5 db burpees, and 5 push press.

Used 35lbs lb. db - D:FL

Diet:
Lean Body Shake
Solyent Green bowl from Laughing Planet
Lean body shake
3 oz of Grilled Holoumi cheese
1 cup of Kale
3oz of steak
1 delicious coconut water(my new addiction)

registered for marathon today

i'm super sore from yesterday's workout(s) but feeling fantastic. i registered today for the portland marathon. i'm really looking forward to an active season of swimming, triathlons, and grappling. i forgot that i'm going to the blazer game tonight so i wont be able to train tonight but a rest day never hurt anyone so thats ok. Still ate very clean today.

4 hour training day.

so before the jiu jitsu tournament, i dieted pretty hard and dropped under the 170lb mark to wrestle with lighter guys. i hit 164 and was pretty happy. i've introduced some carbs and salt back into my diet so i thought maybe i bounced back over 170lbs. i weighed myself tonight and am at 166lbs. That would never matter to me in a million years but if i do more wrestling matches, it will be much more fun to wrestle other guys under 170lbs.

Today's morning workout was a power endurance workout. I suck bad at those but i try to stay mentally strong.

5 min row easy
5 rounds of
1 rope climb(i laid on back and pulled myself to standing position 3 times instead of climbing rope)
5 deadlifts at 225lbs
50 Thrusters
500meter row.

The thrusters were brutal but i tried to think about how great they are for me when they were hurting. i want to have a good tri/jits/marathon season and mental strength is important for all those. i'm excited to see what this season is like being 20lbs lighter than i was last year. i'm sure i lost some strength but i hope the lighter weight makes things a little smoother on the endurance events. i'm doing a 4000meter open water swim next month and i want to make sure i'm fit for that.

Tonight after work, i went to Omar's gym and did his submission wrestling class from 6 to 7:30 and his MMA class from 7:30 to 9pm. Felt great to sweat and work for 3 hours. It was very interesting to roll with guys who don't also workout. I felt like I had a slight edge that i certainly dont have when rolling with our fit recreate fitness team.

rollin with pneumonia

so last weekend was my first jiu jitsu tournament. i had been so excited for weeks. The day of the tournament i was extremely lightheaded and weak. Learned a few days later that i had pneumonia. The bright side is that i was pulled out of the tournament early for bleeding too much when a guy cut my eyebrow with his fingernail. I didnt want to quit so it was nice that i was forced to. I'm looking forward to competing at full strength. In this tournament, i was a little affraid because of how sick I had been the week before. I'm under 170lbs for the first time in my adult life. I like being lighter. I thought my strength would go down but i still feel pretty strong. Today's workout was a good one considering i spent literally all day in bed yesterday complaining about how sick i was.

Today
5min row
8x3 Squat at 85% of 1RM 265lbs

3 1min rounds on airdyne. with 2min rest between rounds.
33
26
30

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.