Jones Crawl

Today looked like a simple workout on paper but it kinda kicked my butt. maybe i came back too soon from having a cold but oh well. i was very happy to be working out. only had to stop to cough a few times.


Workout @ 5am
10 min row. @ 5 min sprint :10, recover :50

Row max meters in 30sec: 181M

3rounds:
5 wall squat (focus on
10 air squat
5 tuck jump


work up to a 1 RM Split Jerk: 185#.

"Jonestown Sprint"
20 Push Press @ 65#
20 burpee pull ups
10 Push Press @ 65#
10 burpee pull ups
4:59(not a great time but with compromised lungs, i'll take it)

STPFU

So the year was 2003. A co-worker asked me if I'd ride Seattle to Portland with him and I said sure. My girlfriend at the time also asked me if I'd go see the counting Crows Concert with her in George Washington at the Gorge. I said sure to that as well. As the date approached, I realized both of these events were the same weekend. In typical sean form, i made the bad decision to flake on the concert and honor my commitment to ride the STP. I hadn't ridden my bike in months and had never ridden more than a dozen or so miles. My girlfriend was furious and couldn't believe i'd skip seeing my favorite band with her to ride an event that i hadn't trained for. I've been accused of being a people pleaser and i really didnt want to let my friend down. Instead, i really really let my girlfriend down. So the race begins at 6am and i'm feeling good for about 30 miles. Suddenly I can't peddle and my friend who i was riding with was already miles ahead. It became the most unpleasant day of my entire life. The sun was beating down and i every stroke of the crank killed me. My butt hurt too much to sit and my knees hurt too much to stand. I found myself considering a fake crash so that i could be rescued by one of the Subaru support vehicles. After about 11hours, i rolled into Centralia miserable and unable to stand or walk. It was so bad that I put my tail between my legs and called my girlfriend begging for a ride home. She was surprisingly supportive considering how uncool it was of me to bail on the concert. She showed up and said there's no room for your bike. i said, i dont care. i dont want the bike anymore. She insisted that we cram it in the back seat. i was in the back seat of a jetta with my bike pinching me between the door and the Ikea furniture her co-pilot had picked up while in washington. It was actually comfortable compared to being on my bike so i wasn't complaining. As soon as we got home, i gave my bike away to ensure that i never tried anything like that again. Fast forward to 2010. A co-worker asks if i want to ride Seattle to Portland. I say sure. Did we train? Of course not(some things never change). Turns out STP kicked his ass too a few years back. We were both a little bitter about our STP experiences. I said, "Jeff, do you want to do it this year with an exclamation mark?" Kind of like a big FU to the STP attempts of the past" "Lets show this ride that we mean business and do it in one day!" It was a revenge ride. We didn't want to do it in 2 days. That would have been hard but i wanted to flirt with insanity and see what personal limitations i could break through. We left Seattle at 7am and arrived in Portland at 12:30am. It is by far the accomplishment i'm most proud of. I am glad i spent all those rowing sessions with John and Ben. They helped me to stay mentally tough. Years ago,a guy at the gym once said to me something that made me laugh. "Its mind over matter. Because, if you dont mind, it dont matter!" I thought it was funny as this steroid freak was applying this mantra to tricep extensions. But those words actually kept me going through the last 100 miles of the trip. Now, i'm just waiting for the feeling in my numb pinky fingers to return.

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