Monday, October 31, 2016

Monday - Oct. 31

Dynamic Warmup / Jump Rope 2 minutes

Pullups x 2, 4, 6, 8, 10
 - x10 pushups in between

4 Rounds
 - Deadlift @ 275# x5
 - Hang Clean @ 165# x5
 - Power Clean @ 165# x5
 - KB Swing @ 32kg x20
 - 24" Box Jump x15
 - Pullups x10
 - Air-Dyne 5 minutes
Total Time: 37:05

Shoulder Blaster @ 2.5#

After Lunch....

5 Rounds
 - Rower - 1000m: 3:28.7, 3:28.8, 3:27.7, 3:28.4, 3:28.0
 - Pushups/Plank (1:15/1:15) for amount of time on rower: 45, 46, 48, 47, 49
 - planks kicked my butt again

This was a challenging day throughout.

Saturday, October 29, 2016

Adirondacks Trip Report

Saturday - Oct. 29

Road Bike
 - 25.5 miles
 - 1:28:11
 - 17.4 mph average
 - 1,919' of elevation
 - aveHR 148
 - maxHR 193

I didn't feel like I was riding that hard today so was very surprised to see my average speed.  There were 2-3 climbs that i attacked hard, but road at an easy perceived effort otherwise. 

Friday, October 28, 2016

Friday - Oct. 28

Dynamic Warm-up / Jump Rope 2 minutes

KB Snatch set
 - 6 minutes, single arm switch
 - 24kg
 - 16 rpm

Back Squat (off 145kg max)
 5x 60kg
 5x 80
 5x 94
 5x 109
 5+ @ 123kg x 6

Erg
 - 5000m
 - 17:20.8
 - ave500m 1:44.1`
 - drag #6
 - forgot about HR monitor until 500m in.
 - nice PR to finish the week

Thursday, October 27, 2016

Thursday - Oct. 27

Dynamic Warm-up / Jump Rope 2 minutes

Sandbag Get-up
 - 40#
 - 20 total

1 to 10
 - pullup x1
 - pushup x2
 - situp x3
 - dips x2
Time: 18:56

Break for clients....

Hanging leg raise - toes to bar
 3 x 15

Kneeling Half Moon
 - 25# sandbag
 - x50 (r/l)

Wednesday, October 26, 2016

Wednesday - Oct. 26

Erg
 - 60 minutes, drag #6
 - 14,040m
 - 2:08.2 ave500m
 - aveHR 119
 - maxHR 154

Later in the afternoon....

Shoulder Blaster @ 2.5#

Side Sandbag Load
 - 40# bag
 - 20 minutes
 - 310 total reps, switch sides every 10
 - aveHR 125
 - maxHR 143

Seated Calf Raise
 5x 45, 70, 105, 115, 115#

Monday, October 24, 2016

Friday - Sunday, Oct. 21-23

Adirondack High Peaks
 - camped at Avalanche Pass in a lean-to
 - hiked Gray Peak, Skylight and Mt. Marcy
 - 24 miles in total, full report to come later this week

Thursday, October 20, 2016

Thursday - Oct. 20

Dynamic Warm-up / Jump Rope 2 minutes

4 Rounds
 - 500m Row (drag#5) - 1:37.3, 1:36.0, 1:34.8, 1:33.8
 - Squat x20
 - Lunge x10 (r/l)
Time: 15:12

4 Rounds
 - 100m Row Easy
 - 100m Row Hard: 16.1, 17.1, 17.2, 17.3
 - Pushup x30
 - Pullup max: 10, 9, 8, 8
Time: 11:11

Wednesday, October 19, 2016

Wednesday - Oct. 19

Dynamic Warm-up / Jump Rope 2 minutes

10 Rounds
 - Jumping Jacks x10
 - Pushup x10
 - Pullup x5
Time: 8:08

Shoulder Blaster @ 2.5#

5 Rounds
 - Bench Press @ 185# x5
 - Pullup x8
 - Crunch x50
 - DB Burpee Complex @ 17.5# x5
Time: 15:28

After Lunch.....

3 Rounds
 - air-dyne 3 minutes - maxHR: 151, 159, 167
 - Squat 1 minute: 30, 32, 34
 - Lunge (r/l) 1 minute: 14, 14, 14
 - 1 minute rest

Road Run cooldown
 - 3.0 miles
 - 25:56
 - 8:38 pace
 - aveHR 156
 - maxHR 169
 - minHR 113

Tuesday - Oct. 18

Dynamic Warm-up / Jump Rope 2minutes

3 Rounds
 - Air-Dyne x 5minutes
 - Wood Chopper Squats @25# DB x 20
 - Wood Chopper Lunge @25# DB x 10(r/l)
 - KB 2-arm Swing @ 32kg x 1minute
Time: 24:05
 - aveHR 141
 - maxHR 168
 - minHR 88

15 minute recovery jog
 - aveHR 137
 - maxHR 168
 - minHR 126

Break for a client.

3 Rounds
 - Clean @ 165# x5
 - Hang Clean @ 165# x5
 - Deadlift @ 275# x5
 - Thruster @ 135# x5
 - Plank x 60sec.
Time: 12:20
 - aveHR 140
 - maxHR 162
 - minHR 80

After Work...

Road Bike
 - 11.3 miles
 - 35:42
 - aveMPH 19.0
 - 512' of elevation
 - aveHR 146
 - maxHR 166
 - minHR 87

Monday, October 17, 2016

Monday - Oct. 17

Dynamic Warm-up / Jump Rope 2mintues

10 Rounds
 - Jumping Jacks x10
 - Pushup x10
 - Crunch x20
Time: 7:56

3 Rounds
 - Bench Press (50% bw) @ 110# x max reps: 30, 22, 20
 - Pullups x max reps: 14, 11, 10
 - Situp x30
Time: 11:00

Shoulder Blaster @2.5#

3 Rounds
 - DB complex @17.5# (curl/press/french press) x15
 - Crunch x25
 - Plank - 60sec.

After Lunch.....

Road Run intervals
 4 x 0.5 mile on 3 minutes rest
 1) 3:13.5 (aveHR 160, maxHR 169, minHR142)
 2) 3:13.4 (aveHR 161, maxHR 177, minHR95)
 3) 3:15.7 (aveHR 164, maxHR 178, minHR95)
 4) 3:25.6 (aveHR 168, maxHR 181, minHR107)

Friday, October 14, 2016

Friday - Oct. 14

Dynamic Warm-up / Jump Rope 2 minutes

Pullup x5
Pushup x20
 - as many sets as possible until no longer able to complete 5 pullups
 - 20 sets total (pushups became the hardest to complete)
 - Time: 29:44

3 Rounds
 - Bench Press @ 135# x10
 - Plank x60 sec.

DB complex @ 17.5#
 - curl/press/french press x10
Crunch x50

Shoulder Blaster @ 2.5#

Thursday, October 13, 2016

Thursday - Oct. 13

Recumbent Bike
 - 45 minutes
 - level 6/20
 - distance 10.55
 - aveHR 106
 - maxHR 114

Woke up with a stiff neck so took it easy today.

Wednesday, October 12, 2016

Wednesday - Oct. 12

Dynamic Warm-up/JumpRope 2minutes

Air-Dyne Bike
 - 8x 2minutes Hard (158-166 bpm) / 1minute Easy
 - aveHR 145
 - maxHR 166

4 Rounds
 - 50yds run out and back
 - Clean, Hang Clean, Deadlift x5 each @ 165#
Time: 7:25

Recumbent Bike
 - 18 minutes
 - increase resistance each minute, while maintaining at least 80 rpm
 - 1 to 18
 - could dig deep enough to finish out 20 levels.  Definitely a quad burner.

Tuesday, October 11, 2016

Tuesday - Oct. 11

Dynamic Warm-up/Jump Rope 2minutes

3 Rounds
 - pullup x9 (50% of max)
 - bench press @ 165# (75% of bw) x max reps: 20, 15, 13
 - Crunch x50
 - Plank x60sec.
 - 1 minute rest between rounds
aveHR 102
maxHR 117
Total time: 12:35

Shoulder Blaster @ 2.5#

3 Rounds
 - Dips x20
 - pullup x max: 12, 12, 10
 - x50: 4-count flutter kick, leg lever, situp


Monday, October 10, 2016

Sunday - Oct. 9

Bike ride from Glouster, OH to Wooster, OH
 - 115.5 miles
 - 7:26:21 riding time
 - 8:17:44 total time with rest breaks, water refills
 - 15.5 aveMPH
 - aveHR 148
 - maxHR 177
 - 5,627' of elevation gained

I had been planning a route to ride from Wooster to my mom's house in Glouster.  This weekend the weather cooperated in Ohio, we had planned to go climbing at Seneca Rocks, but all day rain was forecast.  So we stayed in Glouster and I brought my bike to then ride home.  I always get a little nervous for long solo rides on unknown roads, but was confident with my current state of fitness.  The first 9 miles were on gravel roads, giving me more excitement about building a new bike (Salsa Warbird) this winter for these types of roads and adventures.  After this I was on St. Rte. 555 north into Zanesville where I then picked up St. Rte. 666 north into Dresden.  From here I followed St. Rte. 60 north through Warsaw and into Killbuck where I picked up the Holmes County Trail before the final 20 miles into Wooster.

Like many long rides, it had its up's and down's; physically, mentally and terrain.  I've been doing a better job of controlling my pace early on these long rides which helps at the end.  The first 35 miles went very smooth.  Then the slight 10 mph north wind started to be felt, never overwhelming, but a constant nag on the solo rider with nowhere to hide.  My butt started being tired around mile 60 as I started to utilize smaller 15-10-5 mile goals to keep the mental demons at bay.  Getting into Killbuck (mile 82) was also nice, as I was now on some familiar terrain and the flat section of the amish trail for 15 miles.  However, the sun was now casting long shadows and my arms were beginning to chill.  I wore windproof full finger gloves and a wind vest, but decided on leaving my arm warmers behind, I could have used them at the end of the day.  At mile 90, I had a good conversation with myself because I knew the last couple of hills into Wooster were noteworthy, nothing to steep, but being tired would likely challenge me.  Thankfully, being close to the finish gave me some renewed energy and I finish strong.

Thursday, October 6, 2016

Wednesday - Oct. 5

Evening Group Bike Ride - BikeWerks team
 - 35.2 miles
 - 1:49:48
 - 19.3 aveMPH
 - 1,493ft. of elevation
 - aveHR 140
 - maxHR 175

I'm discovering my weakness to be Zone 3-4 endurance.  I've done a solid job of building Zones 1-2 which is most needed for ironman distance events.  However, some dedicated Zone 3-4 tempo/threshold work will greatly benefit me as well.  For me this will be heart rates of 153-166 bpm.

Tuesday, October 4, 2016

Tuesday - Oct. 4

Erg
 - 60 minutes
 - drag #5
 - 14,123m
 - 2:07.5 ave500m
 - aveHR 124
 - maxHR 132

Monday, October 3, 2016

Monday - Oct. 3

Recumbent Bike
 - 45 minutes
 - 10.80 miles
 - level 8/20
 - aveHR 114
 - maxHR 124

Nice and easy today.

Friday/Saturday, Sept. 30 - Oct.1

GoRuck Tough - Mogadishu Event

We started at 9pm in Edgewater Park on the west side of Cleveland, OH.  During the brief introduction and bag check Dale Sizemore, one of the Rangers involved with Operation Gothic Serpent, was present and told part of his personal story of the events that transpired Oct. 3-4, 1993.  Dale brought along a bottle of Three Rangers Whiskey and asked who planned to still be here in the morning and would carry the bottle without breaking it throughout the event.  Nobody moved, so I stepped forward and accepted the task.  There were 30 of us present, about half had done at least one GoRuck Tough or Heavy event prior, many had done 3+, so us newbies planned to look toward them for guidance.

We then moved to the beach area for calisthenics as we began our 10-12 hour journey.  Our packs, 30#+, were to never to touch the ground at anytime throughout the event.  We began with 4-count jumping jacks, 50 of them, all done together with one of the experienced members leading us.  This proved to be difficult as he lost his breathe counting and doing the jumping jacks, so we started over till we got it right.  Next we did some bear crawls and duck walks, were it quickly became apparent I was in better shape than most.  Two individuals dropped out and quit in this first 30 minutes.  Many were hurting pretty bad and showing heavy signs of fatigue.  My muscles were burning as well, but this is what we all knew this was about, so I was more than surprised at the lack of preparation by 75% of people.  I was all the more confused because most of these individuals have an online presence that makes you think they are in shape and 'billy-badass'.

After additional squats, burpees, lunges, jumping lunges and a couple trips into the lake with exercises in the water we began our first run to another park, about a mile away.  Here we got into groups based on height and carried picnic tables around this park, on our shoulders and pressed overhead on command, while also navigating over fences and barriers.  The 6 talls guys, the group I was in, had our communication and movements in sync, no problems at all.

Next we moved through a fence and along an active railroad track, trains were passing approximately every 15-20 minutes.  We were tasked with picking up and moving with a railroad tie.  This took 8-10 of use to move effectively.  We had to pause once, and get into the high weeds, while a train passed.  We started to cross the rail bridge into downtown Cleveland when the bridge operator noticed us and called the authorities on us.  After about a 30 minute delay to explain what was going on, we were re-routed back to the main traffic and sidewalk bridge.  Along the way we were told to pick up a telephone pole that was found on the side of the road.

This telephone pole took 16 of us to move somewhat effectively and slowly, it was heavy.  Our total distance of carrying this thing was about 3+ miles; over the Detroit-Superior Bridge from the west into the Public Square, then out and around Progressive Field, left on Carnegie to 18th.  Turned North on 18th before stashing it along a building just short of Superior.  We then continued our group march down to the Rock'N'Roll Hall of Fame and Voinovich Bicentennial Park.  Here we 'learned' how to fireman's carry and had more exercise evolutions; drags, thrusters, running, overhead work.  The sunrise was upon us and we knew we were a couple of hours (and miles) away from finishing.  We started our ruck back towards our start point, but we first stopped at the Cleveland Browns stadium for some backwards bear-crawls up 15 of the outside steps.  Then we went around to the other side and a larger set of stairs to complete four sets of bunny hops up about 45 steps.

Now we started our way back, but the cadre leader was going to make us work for it with numerous boughts of overhead pack carries, lunges, double time and bear-crawling up the Detroit-Superior bridge heading west.  About a mile from returning to Edgewater Park we stopped for our last 'inspirational' talk from Dale Sizemore.  This then started for us and civilian re-enactment of the Mogadishu Mile where the soldiers had to carry there wounded out of the city to safety.  We needed to keep 8 guys elevated at all times.  So you either had 3-4 packs on your body, or you had someone else.  Most of the small guys were quickly picked up and packs handed to medium guys.  I teamed up with another 215# lad and we alternated shoulders and carrying each other for the mile back.  It was work and we both felt being carried felt worse than carrying.  Regardless, we made it together back to the beach and finished 13.5 hours after we started.

Pictures and handshakes followed.  Then a few of us striped down for a dip in the lake to clean off and ice the body.

Overall, it was about what I expected, it was tough and it was a challenge.  13.5 hours of pretty much non-stop heavy physical activity.