Friday, October 20, 2017

Thursday - Oct. 19

Pool Swim
 - Wooster High School
 - more drills and skills with Shawn Gerber
 - 1500 yds. total
 - learned to use (and what to feel/concentrate on when using) the pull buoy and paddles today.

After Work...

Hike w/ Kilo + Cooper
 - Wooster Memorial Park
 - 2.26 miles
 - 40:00

Thursday, October 19, 2017

Wednesday - Oct. 18

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175#
 6 sets of 5 on 3:00 clock @ 195# x 10 last set

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Clients, Lunch and Clients.....

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Pushup 2x20
Close Pushup 2x12
Wide Pushup 2x12
DiveBomber 2x8

Hanging Knee Raise
 3x 20

After Work....

Trail Run
 - Wooster Memorial Park
 - 6.01 miles
 - 1:05:29
 - 10:54 pace
 - aveHR 151
 - maxHR 174

Wednesday, October 18, 2017

Tuesday - Oct. 17

After Work....

Trail Run w/ Kilo
 - Vultures Knob
 - 6.69 miles
 - 1:18:19
 - 11:42 pace
 - aveHR 147
 - maxHR 165

Needed a change in venue so ran for the first time at the Vultures Knob mountain bike course.  Definitely like biking it better but it was a welcomed change.  Kilo got a little confused in the tight turns of Maze-ville but we figured it out after a 10-15 minute delay.

Tuesday, October 17, 2017

Monday - Oct. 16

Double KB Clean + Jerk
 - 24kg
 - 3 minutes Work / 5 minutes Rest x 3 sets
 - 8 rpm each

Client, Lunch, Clients....

Squat (300# max)
 5 x 135, 165, 195, 225#
 5+ @ 255# x 8


Dollie leg curl
 x 10, 10, 10
Seated Calf Raise
 - 5x 45, 90, 115, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48, 60kg

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

After Work.....

Trail Run w/ Josie and pups
 - Wooster Memorial Park
 - 2.26 miles
 - 23:24
 - 10:21 pace
 - aveHR 135
 - maxHR 148

Monday, October 16, 2017

Saturday - Oct. 14

Vultures Knob Malevolent Team Challenge mountain bike race
 - myself, Josie and Jim, Joe had to drop so we rode as a 3-person team

1) A mashed up cross country loop
 - some parts forward, some backwards, some repeated, more climbing
 - 7.83 miles
 - 57:02
 - 1178' of climbing
 - aveHR 151
 - maxHR 178

2) Downhill course
 - 0.54 miles
 - 2:02
 - aveHR 150
 - maxHR 164

3) Hill Climb Time Trial
 - 0.52 miles
 - 4:15
 - 200'
 - aveHR 157
 - maxHR 169

4) Short Track (~1-mile loops) with a sweater change between teammates
 - 4 laps each since we were a team of 3, everyone else had a full team of 4
 - ~ 5 minutes per lap

A fun way to finish off the mtb race season.

Friday, October 13, 2017

Thursday - Oct. 12

After Work....

Trail Run
 - Wooster Memorial Park
 - 3.89 miles
 - 42:04
 - 10:49 pace
 - aveHR 149
 - maxHR 179

Thursday, October 12, 2017

Wednesday - Oct. 11

De-Load Week

Bench Press (275# max)
 5x 125, 135, 150, 165, 180#

Pullups - 1x5 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row x10

Pushup x20
Close Pushup x12
Wide Pushup x12
DiveBomber x8

Hanging Knee Raise
 3x 15

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.92 miles
 - 45:06
 - 11:30 pace
 - aveHR 140
 - maxHR 172

Wednesday, October 11, 2017

Tuesday - Oct. 10

Trail run w/ Kilo
 - Wooster Memorial Park
 - 3.28 miles
 - 30:53
 - 9:25 pace
 - aveHR 154
 - maxHR 184

Tuesday, October 10, 2017

Monday - Oct. 9

De-Load Week

Squat (300# max)
 5 x 135, 150, 165, 180#
 5x 195#

Dollie leg curl
 x 10, 10
Seated Calf Raise
 - 5x 45, 70, 70#

Abs x1
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Wednesday, October 4, 2017

Wednesday - Oct. 4

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 185#
 3x 200, 210#
 8+ @ 220# x 10

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Clients......

Pushup 2x20
Close Pushup 2x12
Wide Pushup 2x12
DiveBomber 2x8

Hanging Knee Raise
 3x 15

Dropped the kettlebell set today.  Feeling tired and fatigued.

Tuesday - Oct. 3

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 3.89 miles
 - 46:09
 - 11:51 pace
 - aveHR 137
 - maxHR 168

Tuesday, October 3, 2017

Monday - Oct. 2

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 6 reps per work period

Squat (290# max)
 5 x 135, 160, 190, 220#
 3x 245#
 1+ @ 275# x 4


Dollie leg curl
 x 10, 10, 10
Seated Calf Raise
 - 5x 45, 70, 105, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Abs x1
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.39 miles
 - 35:05
 - 10:21 pace
 - aveHR 147
 - maxHR 167

Monday, October 2, 2017

Saturday - Sept. 30

Road Bike w/ BikeWerks boys
 - 77.31 miles
 - 4:43:47
 - 16.6 ave mph
 - 4856' of ascent
 - aveHR 131
 - maxHR 215 (hope this was a glitch)

Not a bad ride considering my legs were still not feeling the greatest.  Got dropped after about 30 miles which is typical with this team, but kept them within 5 minutes which was nice.

Friday, September 29, 2017

Friday - Sept. 29

Swim lesson w/ Shawn Gerber
 - Wooster High School pool
 - worked on finding balance and leaning on my chest.
 - numerous drills to continue working on balance while kicking
 - learned to reach with my armpits to find length instead of reaching with my hands which caused me to crossover.
 - 850 yds. total with some videos shot.  Next week I'll have a list of drills and sets to complete.  Happy to have a better plan for my swim training moving forward.

Thursday - Sept. 28

KB LongCycle
 - 2minutes @ 12, 16, 20kg @ 5rpm
 - 10 minutes @ 24kg
 - 5 rpm (x6 last minute)

KB Snatch
 - 20(r/l) @ 16, 20kg
 - 10 minutes, switch arms every minute @ 24kg
 - 20 rpm
 - this was WAY better than feared.  At the start my goal was to get through 4minutes.

Decline Situp @ #3
 - 3x15

After Work.....

Trail Run w/ Josie and pups
 - Wooster Memorial Park
 - 3.17 miles
 - 32:32
 - 10:16 pace
 - aveHR 139
 - maxHR 155

Wednesday, September 27, 2017

Wednesday - Sept. 27

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm (x10 last minute)
 - i could feel fatigue in my biceps of all things.  Guessing the erg yesterday had something to do with it.

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175#
 3x 8 @ 200# on 3:00 x 11 last set

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l) - I'd forgotten how challenging these are.

Lunch and Client......

Pushup 2x20
Close Pushup 2x12
Wide Pushup 2x12
DiveBomber 2x8

Hanging Knee Raise
 3x 15
Side Plank
 3x 40sec. (r/l)

Tuesday - Sept. 26

Erg - #5
 - 5x 1000m on 2:00 rest
 - 3:37.1 (1:48.6, 28spm)
 - 3:30.6 (1:45.3, 28spm)
 - 3:23.5 (1:41.7, 28spm)
 - 3:19.0 (1:39.5, 30spm)
 - 3:18.7 (1:39.4, 30spm)

Much harder than I anticipated, but it has been a while.  Also, I should have done a proper warm-up set.

After Work.....

Trail Run
 - Wooster Memorial Park
 - 29:32
 - 3.00 miles
 - 9:50 pace
 - aveHR 145
 - maxHR 164

Monday, September 25, 2017

Monday - Sept. 25

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 6 reps per work period
 - increased pace today. Glad to be done with this before lunch and the 90 degree heat takes hold.

Squat (290# max)
 5 x 135, 175#
 3x 205, 230#
 3+ @ 260# x 6


Dollie leg curl
 x 10, 10, 10
Seated Calf Raise
 - 5x 45, 70, 105, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Lunch, Clients.....

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Saturday, September 23, 2017

Friday - Sept. 22

KB LongCycle
 - 10 minutes
 - 24kg
 - 4 rpm (reps were with an added swing, so swing/clean/jerk)

Clients, Lunch, Clients.........

MetCon circuit after working with the AshlandU throwing team

60sec. Work / 120sec. Rest
 - Sandbag Over Bar series - 50, 70, 100, 150, 200, 250# (deadlifted the 300#)
 - KB Farmers Walk 75yds. down/back @ 32kg
 - Anchor chain drag
 - 285# tire flip + jump in/out
 - Keg Carry series 12yds. - 70, 100, 120, 150, 200, 235#
 - Dollie Knee Tucks
 - Mace Slams on tire
 - Axle C+P series - 95, 125, 165, 190, 220x2
 - Endless Rope arm over arm pull
 - Burpee - Jump 42" barrier - Burpee
 - 120# Engine Block C+P

Friday, September 22, 2017

Thursday - Sept. 21

After Work...

Pool Swim
 - Wooster High School
 - 200yds warm-up
 - 25yds x2 hypoxic swim (strokes per breath were 2-3-4-5-6-7-8-9-9-8-7-6-5-4-3-2)
 - 38:37 in the pool
 - meeting with a swim coach next friday for one on one instruction and drills.

Wednesday, September 20, 2017

Wednesday - Sept. 20

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm (x10 last minute)

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 160#
 5x 8 @ 180# on 3:00 x 15 last set

Client, Lunch, Client.....

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row 2x10

Pushup 2x15
Close Pushup 2x10
Wide Pushup 2x10
DiveBomber 2x6

Hanging Knee Raise
 3x 15
Side Plank
 3x 40sec. (r/l)

Tuesday, September 19, 2017

Tuesday - Sept. 19

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 5 reps per work period
 - first day of not 'feeling' the weight when moving beyond 16kg.  Not to be confused with an easy set.  Just 'comfortable' under load.  If that is a thing.

Client.....

Squat (290# max)
 5 x 130, 160, 190, 220#
 5+ @ 245# x 8

Leg Blaster 1x

Dollie leg curl
 x 10, 10, 10

Clients.....

2-arm Swing
 10x 32, 36, 40, 44, 48kg

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

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Monday, September 18, 2017

Sunday - Sept. 17

Portage Lakes Sprint Triathlon

Swim
 - 879 yds.
 - 18:44
 - 2:07 pace/100yds.
 - aveHR 145
 - maxHR 155
 - definitely still fatigued in the upper back and shoulders.  I elected to forego a wetsuit to challenge my open water swimming on purpose, which it very much did.  I got through it but it wasn't as pretty as I would have liked.

T1
 - 2:34.9
 - 0.19 mile distance between waters edge and bike start
 - aveHR 146
 - maxHR 158
 - nice not to see a HR spike upon exiting the water

Road Bike
 - 13.69 miles
 - 40:37.7
 - 20.2 ave mph
 - aveHR 153
 - maxHR 166
 - definitely feeling the quads but still a strong effort.  6th fastest bike split of the day, but I know I can go faster when fresh.

T2
 - 1:16.0
 - 0.05 miles
 - aveHR 131
 - maxHR 143

Road Run
 - 3.2 miles
 - 23:56.2
 - 7:28 pace
 - aveHR 160
 - maxHR 173
 - run felt the best of the three events and I was pushing as fast as possible without hitting the wall.  First race in a long while that I actually felt like I was running strong and with good form, not a shuffle, but actually striding.  A friends photo also shows me 'running'; foot, hip, body position all looking like it has purpose.  Very happy to find progress.

Saturday - Sept. 16

Vultures Knob Grassroot Mountain Bike race
 - 2 laps Sport Class
 - 11.32 miles
 - 1:28:30
 - aveHR 166
 - maxHR 180

2nd place in my class.  Happy with my riding but still feeling the legs from last weekends beatdown.  Regardless, I looked at this weekend as another hard training weekend instead of peak racing.

Heart and lungs are performing well and my body is conditioned for long endurance, these shorter aerobic power/threshold races challenge me in different ways.  Goals are staying routed around the long endurance work, 50-mile SilverRush trail run in Leadville, CO next July is what looms on the horizon.

Friday, September 15, 2017

Thursday - Sept. 14

KB LongCycle
 - 5 minutes
 - 24kg
 - 4 rpm (reps were swing/clean/jerk)

Ab Wheel
 2x 10

After Work....

Open Water Swim w/ Jill and Diane
 - Killbuck Lake
 - 45:05
 - 1.10 miles
 - aveHR 135
 - maxHR 148
 - tried starting off at a faster pace and quickly realized that smooth is fast, fast is trashed.

Wednesday, September 13, 2017

Wednesday - Sept. 13

KB LongCycle
 - 5 minutes
 - 20kg
 - 8 rpm

Bench Press (275# max)
 5x 110, 125, 140, 150, 165#

Pullups - 1x5 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Pushup x15
Close Pushup x10
Wide Pushup x10
DiveBomber x5

Hanging Knee Raise
 2x 10

Tuesday - Sept. 12

De-Load Week

Double KB Clean + Jerk
 - 6 sets of 30sec. Work/Rest
 - 28kg
 - 5 reps per work period

Squat (290# max)
 5 x 115, 130, 145, 160, 175#

Clients....

Abs
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20

Seated Calf Raise
 - 5x 45, 70, 70, 70. 70#

After Work....

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 2.35 miles
 - 51:01

Monday, September 11, 2017

Sunday - Sept. 10

Mountain bike area tour w/ Josie and Joe

1) Strongsville Mill Run
 - 8.35 miles
 - 1:14:01
 - 6.8 ave mph
 - 554' of elevation
 - aveHR 111
 - maxHR 147
 - legs felt better than expected.  Butt doesn't really want to sit on the seat

2) Medina Hufffington, River and Reagan Trails - joined by James, Caitlin and Jim
 - 12.6 miles
 - 2:12:29
 - 5.7 ave mph
 - 745' of elevation
 - aveHR 114
 - maxHR 151
 - almost exclusively riding standing to stay off the seat but manageable

3) Austin Badger trail
 - 3.21 miles
 - 33:33
 - 5.7 ave mph
 - 285' of elevation
 - aveHR 119
 - maxHR 151
 - definitely feeling the fatigue of 10.5 hours of riding the last two days but still moving.

Time to De-Load the rest of the week.

Saturday - Sept. 9

Gravel Road Bike w/ Joel and Ron
 - 90.2 miles
 - 6:28:14
 - 13.6 aveMPH
 - 7178' of elevation
 - aveHR 139
 - maxHR 171

One heck of a day.  Very happy to be able to keep up with these guys on a hilly gravel ride like this.  Last year on an easier route I had to bail out on the roads to limp home.  This still beat me down pretty good, but so was everyone else, and misery loves company.

Thursday, September 7, 2017

Thursday - Sept. 7

KB LongCycle
 - 10 minutes
 - 24kg
 - 4 rpm (reps were with an added swing, so swing/clean/jerk)

Swing set
 - one continuous set, no rest between different counts
 - 24kg
 - 30 two-arm
 - single-arm x30, 20, 15, 10, 5,4 ,3, 2,1

Ab Wheel
 3x 15

Wednesday - Sept. 6

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm (x9 last minute)

Bench Press (275# max)
 10x 45
 5x 135, 165#
 3x 185#
 10+ @ 205# x 12

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Break for Lunch and Client.....

Pushup 2x15
Close Pushup 2x10
Wide Pushup 2x10
DiveBomber 2x5

Hanging Knee Raise
 3x 12

After Work.....

Trail Run
 - Wooster Memorial Park
 - 7.4 miles
 - 1:19:34
 - 10:44 pace
 - aveHR 150
 - maxHR 172
 - definitely felt myself actually striding and running strong on sections.  Felt good.

Wednesday, September 6, 2017

Tuesday - Sept. 5

Double KB Clean + Jerk
 - 12 sets of 30sec. Work/Rest
 - 28kg
 - 5 reps per work period
 - starting to lengthen this series out towards 15 sets in order to receive 7.5 minutes of time under tension.

Squat (275# max)
 5 x 115, 150, 180, 205#
 3x 235#
 1+ @ 260# x 5

Abs
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
Tabata Planks - 20sec. On/ 10sec. Off x 8sets with a client

Seated Calf Raise
 - 5x 45, 70, 70, 70. 70#
2-arm Swing
 - 10x 32, 36, 40, 44, 48kg

Tuesday, September 5, 2017

Sunday - Sept. 3

Trail run w/ Josie and pups
 - Burr Oak State Park
 - 3.11 miles
 - 37:29
 - 12:03 pace
 - aveHR 142
 - maxHR 170

Friday, September 1, 2017

Friday - Sept. 1

KB LongCycle
 - 10 minutes
 - 24kg
 - 4 rpm (reps were with an added swing, so swing/clean/jerk)
 - felt very smooth.  Happy with my first long set with these bells in a while.  Yearly goal is 80 reps in 10 minutes with 24kg.  Still plenty of work to be done.

Swing set
 - one continuous set, no rest between different counts
 - 24kg
 - 30 two-arm
 - single-arm x30, 20, 15, 10, 5,4 ,3, 2,1

After Work....

Trails w/ Josie and pups
 - Wooster Memorial Park
 - 3.39 miles
 - 36:28
 - 10:24 pace
 - aveHR 133
 - maxHR 156

Thursday - Aug. 31

After Work....

Trail Run
 - Mohican State Park
 - 7.62 miles
 - 1:26:59
 - 11:24 pace
 - aveHR 148
 - maxHR 171

Thursday, August 31, 2017

Wednesday - Aug. 30

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm (x9 last minute)

Bench Press (275# max)
 - 3 x 10 @ 185# on 3:00
 x 10 last set

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Pushup 2x15
Close Pushup 2x10
Wide Pushup 2x10

Plank
 - 2x60sec.

Tuesday, August 29, 2017

Tuesday - Aug. 29

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 5 reps per work period

Squat (275# max)
 5 x 135, 165#
 3x 195, 220#
 3+ @ 250# x 6

Abs
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - been awhile since I've done ab work and this hurt.

Seated Calf Raise
 5x 45, 80, 105, 115, 125#

Standing Calf Raise
 - tabata interval 8x 20sec./10sec. Work/Rest
 - oh the burn.  Idea from Rob Shaul and Mountain Tactical.

Clean+Press is great if you still add in the additional work to be strong and well rounded.  Squats, abs and some bench/pullup/down work should round me off nicely.  Kettlebells are again showing themselves to be a great all-around conditioning tool, if not the best.

Monday, August 28, 2017

Monday - Aug. 28

DB Complex
 - squat/curl/press/french press
 - 15x 10, 12.5, 15, 17.5, 20#
 - 10x 22.5, 25#
 - 6x 30, 35, 40# - (press x2 instead of press/french press at these weights)

After Work....

Trail Run w/ Josie and pups
 - Wooster Memorial
 - 3.33 miles
 - 36:59
 - 11:06 pace
 - aveHR 133
 - maxHR 153

Sunday - Aug. 27

Road Bike
 - 56.64 miles
 - 2:59:46
 - 18.9 aveMPH
 - aveHR 141
 - maxHR 165
 - this was a great day and my fastest ride of this distance.

3 hour break

Road Bike w/ Josie and Greg
 - 13.15 miles
 - 1:02:21
 - 12.7 aveMPH
 - aveHR 106
 - maxHR 135
 - Greg is borrowing my old road bike for his first mini triathlon in a couple of weeks.  His first time on a road bike.

Road Run off the bike
 - 1.95 miles
 - 18:31
 - 9:28 pace
 - aveHR 132
 - maxHR 149

Hike w/ 60# pack
 - Wooster Memorial Park
 - 3.9 miles
 - 1:21:02
 - 20:48 pace
 - aveHR 110
 - maxHR 143
 - the pack definitely slowed me down as I haven't rucked with any weight recently.  Heading back to the ADK early Oct. for Mt. Colden via the Trap Dike.

Overall a great endurance day of close to 6 hours of movement.  Continuing to be impressed with my heart rate response and now I need to add in higher heart rate intervals every other week to further build.  Regardless, my goals are still long-duration events and base heart rate fitness is key.

Friday - Aug. 25

5 Rounds
 - 3x tire flip (300#) + jump in / jump out of tire
 - jump over 40" barrier
 - 6x stone to shoulder @ 165#
 - jump over 40" barrier

Fun circuit at the end of a 14-hour day at the gym.

Friday, August 25, 2017

Thursday - Aug. 24

Bench Press (275# max)
 - 5 x 10 @ 165# on 3:00
 x15 last set

After Work.....

Trail Run
 - Mohican State Park
 - 7.5 miles
 - 1:33:36
 - pace 12:27
 - aveHR 140
 - maxHR 167
 - felt really good at this distance today.  Planning for 2 more weeks of ~13 miles per week before increasing to ~15-16/week.  Bobcat Trail Marathon is Nov. 4 and my goal is to be able to run/jog the entire distance, only stopping at aid stations for fuel.

Thursday, August 24, 2017

Wednesday - Aug. 23

Dynamic Warm-up / Jump Rope 2 minutes

Hurdle Jumps @ 12" x 6
 - straight x6
 - lateral x3 (r/l)
 - straight x6

5-10-5 pro-agility
 - 5 sec. Work / 25 sec. Rest x10 sets

After Work....

Mountain Bike w/ Jim and Josie
 - Strongsville Mill Stream Run Reserve
 - 10.7 miles
 - 1:25:13
 - aveHR 104
 - maxHR 139

Wednesday, August 23, 2017

Tuesday - Aug. 22

Dynamic Warm-up / Jump Rope 2 minutes

5 Rounds
 - DB Farmers Walk @ 120# - 35' down/back
 - Backwards Sled Drag @ 200# - 35' down/back
 - Clean + Push Press @ 60kg x10

Lunch....

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 4 reps per work period
 - one of my favorite conditioning sets with the kettlebells

Seated Calf Raise
 5x 45, 70, 105, 115, 130, 130#

After Work....

Road Bike
 - Jeremy Grimm Memorial Ride
 - 27.04 miles
 - 1:20:37
 - aveMPH 20.1
 - aveHR 119
 - maxHR 170
 - an awesome showing of support for Jeremy's family with over a 100 riders.


Tuesday, August 22, 2017

Monday - Aug. 21

Squat (275# max)
 5 x 125, 150, 180, 205#
 5+ @ 235# x 7

After Work.....

Trail Run w/ pups
 - Wooster Memorial Park
 - 1.78 miles
 - 20:12
 - 11:21 pace
 - aveHR 134
 - maxHR 153

Saturday, August 19, 2017

Saturday - Aug. 19

Trail Run
 - Wooster Memorial Park
 - 7.6 miles
 - 1:21:50
 - 10:45 pace
 - aveHR 149
 - maxHR 172

Friday - Aug. 18

After Work....

Mountain Bike
 - Vultures Knob + road to/from
 - 12.95 miles
 - 1:09:22
 - aveHR 146
 - maxHR 169
 - this was also my fastest lap ever at Vultures Knob (43:17). My initial goal for the year was to break 45 minutes and am very stoked to have accomplished that. Now to get under 40 and play with the really fast kids.

Friday, August 18, 2017

Thursday - Aug. 17

Seated Calf Raise
 5x 45, 70, 105, 130, 130, 130#

After Work....

Mountain Bike
 - Vultures Knob
 - 6.36 miles
 - 52:55
 - aveHR 135
 - maxHR 162

Wednesday, August 16, 2017

Wednesday - Aug. 16

1 to 10
 - 20 yds. down/back (these went 1 to 10 as well)
 - telephone pole clean and press from the end, not the whole pole obviously.
~ 30 minutes to finish

Trail Run
 - Wooster Memorial Park
 - 2.66 miles (ran 2 then hiked out, dizzy and lightheaded.  Sugar crash from Log PT, only 45 minutes between and I didn't eat anything which was a mistake)
 - 33:35
 - pace 12:38
 - aveHR 137
 - maxHR 158

Tuesday - Aug. 15

Seated Calf Raise
 5x 45, 70, 105, 115, 130, 140, 140#

Lunch....

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 1x 40, 45, 50, 55, 60kg
 1x 65, 70, 75, 80, 85kg
 1x 90, 95, 100kg
 - the front squat became the limiting factor. not much of a surprise.

After Work....

Mountain Bike
 - Vultures Knob + road to and from
 - 12.81 miles
 - aveHR 144
 - maxHR 173

Tuesday, August 15, 2017

Monday - Aug. 14

KB LongCycle
 - 3 minutes Work / 5 minutes Rest
 - 8 rpm @ 12kg, 16kg, 20kg, 24kg, 28kg
 - 28kg @ 6 rpm x 1 minute

KB 1-arm LongCycle
 - 4 minutes @ 12-10rpm, switch arms every minute
 - 28kg

Humbling to remember playing with the red 32s for many sets and reps.  I was tremendously durable and 'in shape' years ago.  Getting there again, but humbling to remember years past.

After Work....

Trail Run
 - Wooster Memorial Park
 - 3.79 miles
 - 45:55
 - pace 12:07
 - aveHR 144
 - maxHR 172

Monday, August 14, 2017

Sunday - Aug.13

Road Bike - group ride for Diane and Jill
 - 56.92 miles
 - 3:49:10
 - ave mph 14.9
 - aveHR 107
 - maxHR 151

Felt good to have long easy day in the saddle.

Friday - Aug. 11

Barbell Clean + Push Press
 - 50kg x 20
 - warm-up exercise, was going to be tire flips but it rained

6 Rounds
 - DB Farmers Walk @ 125# - down/back 60 feet
 - Arm over arm rope pull of sled - 100# + 80#
 - Sandbag Squat + 4-count Press @ 100# x5
 - sandbag definitely the hard part

After Work...

Trail Run w/ pups
 - Wooster Memorial Park
 - 1.84 miles
 - 20:35
 - aveHR 137
 - maxHR 158

Trail Hike w/ pups
 - 1.03 miles
 - 24:12
 - aveHR 103
 - maxHR 135

Friday, August 11, 2017

Thursday - Aug. 10

Seated Calf Raise
 5x 45, 70, 105, 115, 125, 130#

After Work.....

Swim/Bike brick workout with Diane, Jill and Jenn as they prepare for Ironman Chattanooga, this is also Diane and Jill's first IM, Jenn's 4th.  They all helped me tremendously, now I want to help them finish the journey.

Open Water Swim - no wetsuits
 - Charles Mill Reservoir
 - 1.18 miles
 - 45:25
 - best and most confident I've felt without a wetsuit in open water.  Very happy.

Road Bike
 - 57:22
 - 12.75 miles
 - ave mph 13.3
 - aveHR 115
 - maxHR 158

Thursday, August 10, 2017

Wednesday - Aug. 9

Had a gym member wishing to program out a shoulder day for me.  This is what he came up with:

Warm-up #1
 - Press - 10 x 45#
 - Upright Row - 10 x 45#
 - Lateral DB Raise - 10 x 15#
 - Bent Over DB Raise - 10 x 15#

Warm-up #2
 - Press - 8 x 95#
 - Upright Row - 8 x 85#
 - Front DB Raise - 10 x 15#

SuperSet #1 - 6 sets on 45 sec. rest
 - Press @ 115# x6
 - Upright Row @ 85# x6
 - Lateral DB Raise @ 17.5 x6
 - definitely working to keep the presses strict and stay on 45sec. rest

4 minutes rest

SuperSet #2 - 6 sets on 45 sec. rest
 - DB alternating Press @ 45# x6
 - Shrugs @ 185# x6
 - Facepull @ 100# x6
 - not as challenging as the first round, but felt good.

After Work.....

Trail Run solo
 - Wooster Memorial Park
 - 7.9 miles
 - 1:22:34
 - pace 10:27
 - aveHR 155
 - maxHR 172

Wednesday, August 9, 2017

Tuesday - Aug. 8

Having fun with strongman medleys again.

8 Sets
 - 1x Chain Drag
 - 2x Axle Clean + Jerk @ 220#
 - 3x Tire Flip - 300#

After Work...

Road Bike
 - 27.94 miles
 - 1:34:12
 - 17.8 ave mph
 - aveHR 142
 - maxHR 165

Tuesday, August 8, 2017

Monday - Aug. 7

Home from vacation on the west coast
 - low motivation to train, so kept it to an exercise routine

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
 - Deadlift @ 225#
 - Axle Hang Clean @ 135#
 - Axle Push Press @ 135#
Total Time: 17:03

After Work...

Trail Run
 - Wooster Memorial Park
 - 31:30
 - 3.04 miles
 - pace 10:21
 - aveHR 148
 - maxHR 177

Thursday, July 27, 2017

Thursday - July 27

Mountain Bike w/ James
 - Vultures Knob plus the roads to/from home
 - 1:26:05
 - 14.54 miles
 - aveHR 135
 - maxHR 171




Wednesday, July 26, 2017

Wednesday - July 26

Road Bike - return from car oil change drop-off
 - 2.07 miles
 - 8:47
 - aveHR 132
 - maxHR 151

Seated Calf Raise
 5x 45, 70, 95, 105, 115, 115#

Clients and Lunch.....

Road Bike - pickup for car oil change
 - 2.12 miles
 - 7:22
 - aveHR 116
 - maxHR 136

Still tired from the weekend.  

Tuesday - July 25

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 1x 40, 45, 50, 55, 60kg
 1x 65, 65, 70, 70, 75kg
 1x 75, 80, 80, 85, 85kg
 1x 85, 85, 85, 85, 85kg

After Work....

Trail run w/ friends and pups
 - Wooster Memorial Park
 - sprint the uphills, walk the rest
 - 4.03 miles
 - 1:13:21
 - aveHR 104
 - maxHR 167

Tuesday, July 25, 2017

Sat.-Sun. July 22-23

25-Hours of Vultures Knob
 - team of 4
 - started at noon Saturday after an hour thunderstorm rain delay. Finished at 1pm Sunday.
 - the course was ridden in reverse direction after 1am.
 - I completed 5 total laps

Saturday
 Lap 1
 - 6.67 miles
 - 49:43
 - 8.0 ave mph
 - aveHR 154
 - maxHR 172
 - crashed hard on my right shoulder due to the slick course.  Happy no major damage.

Lap 2
 - 6.59 miles
 - 50:38
 - 7.8 ave mph
 - aveHR 156
 - maxHR 172

Sunday
 Laps 3+4 in reverse direction (2:15am start)
 - we did double laps at night to give everyone a bit more sleep
 - 13.93 miles
 - 2:15:59
 - 6.1 ave mph
 - aveHR 130
 - maxHR 158

Lap 5 in reverse direction
 - 6.94 miles
 - 1:03:55
 - 6.5 ave mph
 - aveHR 136
 - maxHR 162

Great time had by all even with the wet conditions.  18 total laps as a team.  

Friday, July 21, 2017

Thursday - July 20

Dynamic Warm-up / Jump Rope 2 minutes

Strongman circuit
 - day early so I can have a rest day tomorrow before the weekends 25-hour team mountain bike race.

10 Rounds on 1:30 clock
 - Sandbag Carry - down/back 10yds. @ 200#
 - Double DB Clean/Squat/Press @ 50# x5
 - this was very challenging, but 'fun'

After Work....

Open Water swim
 - Killbuck Lake
 - 46:39
 - 1.2 miles
 - aveHR 145
 - maxHR 160
 - warm in a full wetsuit but those are the rules for the lake.  Felt relaxed and good for the first swim since the ironman.

Wednesday, July 19, 2017

Wednesday - July 19

KB Long Cycle
 - warm-up:
 - 2 minutes, 8 rpm, 12kg
 - 2 minutes, 8 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 8 rpm
 - warm and humid but completed smoothly.  Mental demons heavier than the weights.

Seated Calf Raise
 5x 45, 70, 95, 105, 115, 115#

Hangboard - 10 minute sequence.
 - 15 sec. hang Jug
 - 1x pullup Round Sloper
 - 10 sec. hang Medium edge
 - 15 sec. hang w/ 3 shrugs Pocket
 - 20 sec. hang w/ 2 pullups Large edge
 - 10 sec. hang Round Sloper w/ 5 knee raise Pocket
 - 4 pullups Large edge
 - 10 sec. hang Medium edge
 - 3 pullups Jug
 - hang as long as possible -Round sloper 40 sec.

Legs held in the forward position definitely makes a difference.  I had read that it is much more specific to climbing to hold in this hollowed position than legs bent 90 degrees behind.  Very noticeable on the pullups and I will continue in this style.

Tuesday - July 18

Legs needed the day off yesterday.  Still not 100% but not as tight and having the fullness feeling they did yesterday.

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 1x 40, 50, 60, 65, 65kg
 1x 70, 70, 70, 75, 75kg
 1x 75, 80, 80, 80, 80kg
 1x 85, 85, 85, 85, 85kg

After Work....

Trail run w/ friends
 - Wooster Memorial Park
 - 4.03 miles
 - 48:34
 - pace 12:03
 - aveHR 143
 - maxHR 172

Sunday, July 16, 2017

Sunday - July 16

Vultures Knob Grassroots mountain bike race
 - 16.4 miles
 - 1:51:27
 - 8.8 ave mph
 - aveHR 158
 - maxHR 176

I'm borrowing a mountain bike for next weekends 25-hour race on this same trail and I wanted to test ride it beforehand.  Very glad I did as it took me 6-8 miles to figure out its handling characteristics.  Butt is sore from back to back days in the saddle.

Saturday - July 15

Bike ride to the ride
 - 1.99 miles
 - 6:26
 - 18.6 ave mph
 - aveHR 127
 - maxHR 148

Group Ride
 - 62.7 miles
 - 3:52:18
 - 16.2 ave mph
 - aveHR 136
 - maxHR 177

Great ride and felt good throughout but would not want to have done much more.

Friday, July 14, 2017

Friday - July 14

Strongman Circuit

5 Rounds
 - Yoke Walk 40' down/back @ 350#
 - Stone to Shoulder @ 165# x4
 - Axle C+P @ 175# x4
 - took a couple minutes rest between rounds.  Last 2 rounds were done with no rest between.

Thursday - July 13

De-Load Week

Dynamic Warm-up / Jump Rope 2-minutes

Sandbag Clean + Press
 - Squat + 4-count Press
 - 6x 40, 70, 100, 100, 100#
 - quickly becoming one of my favorite all-around series

Seated Calf Raise
 5x 45, 70, 80, 80#


Thursday, July 13, 2017

Wednesday - July 12

De-Load week

1-arm DB Clean + Press (r/l)
 - pyramid the rack, only strict press
 - touch the floor each rep, single arm clean
 - 1:45 rest between sets
 5x 15, 20, 25, 30, 35, 40, 45, 50, 50, 45, 40, 35, 30, 25, 20, 15#

Bouldering wall traverse
 x 3 trips - different each time
 - time on wall: 2:55, 3:25, 3:25
 - 5 minutes rest between

Tuesday, July 11, 2017

Tuesday - July 11

De-Load week

KB Long Cycle
 - warm-up:
 - 2 minutes, 6 rpm, 12kg
 - 2 minutes, 6 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 6 rpm
 - slower pace definitely makes it a boringly long set.

Monday, July 10, 2017

Monday - July 10

De-Load week

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 1x 40, 45, 50, 55, 60kg
 1x 60, 60, 65, 65, 65kg
 1x 65, 65kg

Bouldering Wall
 x 3 trips - different each time
 - time on wall: 2:50, 3:30, 3:08
 - 5 minutes rest between


Friday, July 7, 2017

Friday - July 7

Strongman Clean + Press Medley
 - 5 rounds of 1 rep each, increased weight each round

Log @ 110, 120, 140, 160, 180#
DB w/ FatGripz (r/l) @ 60, 70, 80, 90, 100#
Axle @ 125, 140, 160, 180, 200#
KB (r/l) @ 28, 32, 36, 40, 44kg
Sandbag @ 70, 100, 150, 150, 150#


Thursday - July 6

KB Long Cycle
 - warm-up:
 - 2 minutes, 8 rpm, 12kg
 - 2 minutes, 8 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 8 rpm
 - better than I feared

After Work....

Road bike to trail race
 - 4.79 miles
 - 17:04
 - aveMPH 16.8
 - aveHR 142
 - maxHR 163
 - was running late so rode harder than usual to get there

Vertical Runner Trail race mini-series final
 - 3.1 miles
 - 30:12
 - 9:44 pace
 - aveHR 166
 - maxHR 177
 - felt strong at threshold pace

We were teamed up with another runner and I was supposed to do a 1.5 mile loop after my partner, Jenn, got back from her 3.1 loop.  Unfortunately, she rolled her ankle on a fast downhill section.  Other runners alerted us and we ran the trail backward toward her.  Ultimately, I ended up giving her a piggy back ride for 0.5 miles uphill and out.  We stopped 3 times to rest along the way.  Hope to see her back out there again soon.

Road bike back home
 - 4.81 miles
 - 17:19
 - aveMPH 16.7
 - aveHR 137
 - maxHR 162

Thursday, July 6, 2017

Wednesday - July 5

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 - goal is to reach heaviest singles without form breaking down
 1x 40, 50, 60, 65, 65kg
 1x 70, 70, 75, 75, 75kg
 1x 80, 80, 80, 80, 80kg
 1x 80, 80, 80, 80, 80kg
 - best these have felt

After Work....

Mountain Bike
 - Vultures Knob
 - 6.56 miles
 - 46:54
 - aveMPH 8.4
 - aveHR 148
 - maxHR 170
 - legs felt good but bike handling skills need brushed up for offroad riding.  Also forgot how much hand strength is needed from all the vibration.

Wednesday, July 5, 2017

Sunday - Monday, July 2-3

Seneca Rocks and Smoke Hole Canyon

We arrived at Seneca about 1:30pm.  No need to set-up camp and climbing packs were sorted before we left so we topped off water and started the walk toward the trail.  At the trailhead were two guys, one clearly in issued forest fire gear.  We said hello and asked what was happening.  A forest fire had been start the evening prior somewhere beneath the observation deck and that this trail was closed but we would be able to enter via Roy Gap Rd. and as long as we stayed on the south peak we should be fine.  Easy enough for us.  My plan for our first afternoon was to do some easy warm-up pitches of Totem (1st pitch) and Skyline Traverse (1st) before heading back to set camp and settle in.

Totem had a guide group on it, which wasn't much of a surprise and 2-3 groups were lined up under and for Candy Corner.  We made our way around to Skyline which I was then surprised to see nobody on and one couple just rapping off.  Short belay up the initial ledge and then set up our main belay.  I climbed confidently and misjudged a couple of cam choices but to be expected for the first climb of the year.  Another couple rappelled past me on the way up and I reached the bolts about 60seconds before another group appeared from Candy Corner looking to rap down themselves.

We climbed on doubles only to familiarize ourselves with the extra rope for the next days trip to the summit.  It took me more time than I'd like to set the bolt belay (ATC in guide mode) with me hanging to keep room on the ledges for the emerging groups, another camp up another route between Candy Corner and Skyline, all were looking to use the rap anchors.  Everything double checked and up Josie came, cleaning on her way.  It seemed like a speed pull on the rope for me to keep up with her, she climbs well for apparently taking 10 years off, her best then was 5.10c on top-rope.

Sorting doubles to rappel on a single again took longer than I wished, but all was safe and smooth eventually.  On the start ledge we belayed up another couple before the short 15' rappel down to the ground.  We then walked back around to the start of Totem which had now cleared and we went up the first pitch here as well.  Climbing was smooth again, this was me first time leading this pitch and I did not extend my first piece enough and dealt with some rope drag.  I also managed to permanently stick a blue 0.3 X4 cam 2/3 of the way up, a donation to the route.  My rope drag apparently caused it to rotate upwards and walked deeper in.  I attempted for 15 minutes on the rappel to dislodge it with zero success.  Back to setup camp, cook burgers and watch the north peak fires glow in the night.

Monday morning we were up and headed toward the trailhead by 8:30am.  This time a mass of 25-30 forest firefighters greeted us.  They were optimistic but had the whole mountain closed down until further review and said to check back about noon.  We went to explore around the swimming hole and the visitors center before heading back for a short nap.  Back to the rangers stationed at the Roy Gap entrance but it wasn't good, the fire had shifted towards the south peak and everything remained closed for the foreseeable future but he gave us some info about Smoke Hole Canyon, a new place a short drive away he'd heard of.  We went to the Gendarme for more info, where other climbers had gathered to utilize the wi-fi and plan.  Some went to Franklin, we opted to try Smoke Hole Canyon.

The drive was closer to 45minutes and we backtracked a couple of times to find the parking spaces (just big enough for 4 maybe 5 cars).  The rakkup app and directions were great and much better than mountainproject.  The guide for the area costs $3.99 on rakkup.  We found the 5.8 routes easily from the pictures and descriptions.  We chose/found 'Synergy' first.  I took my time but climbed it with needing to hangdog any bolts.  Definitely a new area with most holds still dirty with lots of loose dust, pebbles and some vegetation/spiderwebs.  Otherwise, the rock was solid limestone.  I set a top-rope on my draws and was lowered down.  The 5.8 slowed Josie down a slight bit but she still climbed it well and without a problem.  I then went back up on top-rope to clean and rappel.

We went back to the app and found our way to 'Pray the Gray Away' 40yds away, another 5.8 but 55' tall instead of 40'.  Much of the same but more technical with balance and body position very much needed.  I hung on a few bolts after clipping, with the move around the bulge taking 4-5 attempts, one way had hands but no feet, the other feet but no hands.  Feet but no hands was victorious.  Thankfully the top had perma-draws and I just clipped and lowered.  Josie went next and struggled at similar points but still found her way to the top.  Safely lowered to the ground we packed up for the drive back.  Swimming hole to clean up and then pizza dinner on the Front Porch with a beer.

By the time we left Tuesday morning the burned area was everything 200 yards beneath the observation deck south to the gunsight and possibly the start of Old Man's route.  Most of the ledge above the Lower Slabs was also affected from what we could tell.

The mountain isn't going anywhere anytime soon.  We'll both be back again soon.

  

Friday, June 30, 2017

Friday - June 30

Strongman type circuit day

5 Rounds
 - Keg Clean + Press x5 @ 120#
 - Sorinex RootHog sled push + 90# @ 50'
 - Log Clean + Press x5 @ 110#
 - Sorinex RootHog sled pull + 90# @ 50'
About 15 minutes total according to Brandon

After Lunch.....

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

Thursday, June 29, 2017

Thursday - June 29

Box Jump series
 - 14"-18"-24"
 - 3 sets of 5

Sandbag Clean + Press
 - Squat + 4-count Press
 - 4x 40, 60, 100#

Sandbag Clean + Press
 - 6 sets of 2 @ 150#

After Work.....

Road Bike to park
 - 4.81 miles
 - 18:32
 - aveHR 137
 - maxHR 160

Trail run series final race with Vertical Runner
 - Wooster Memorial Park
 - 4.53 miles
 - 44:46
 - 9:52 pace
 - aveHR 168
 - maxHR 183
 - definitely a strong threshold run today. Still not fully recovered but seeing signs of improvement.

Road Bike home
 - 4.66 miles - started watch late
 - 16:03
 - aveHR 141
 - maxHR 163

Wednesday - June 28

Agility Rings
 - Double leg x6, Single Leg x6 (r/l)

1-arm DB Clean + Press (r/l)
 - pyramid the rack, only strict press
 - touch the floor each rep, single arm clean
 - 1:45 rest between sets
 5x 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 60, 55, 50, 45, 40, 35, 30, 25, 20, 15#

After Lunch and Clients......

Bouldering wall traverse
 x 3 trips - different each time
 - time on wall: 2:47, 3:10, 2:09
 - 5 minutes rest between

Hangboard - 10 minute sequence.
 - 15 sec. hang Jug
 - 1x pullup Round Sloper
 - 10 sec. hang Medium edge
 - 15 sec. hang w/ 3 shrugs Pocket
 - 20 sec. hang w/ 2 pullups Large edge
 - 10 sec. hang Round Sloper w/ 5 knee raise Pocket
 - 4 pullups Large edge
 - 10 sec. hang Medium edge
 - 3 pullups Jug
 - hang as long as possible -Round sloper 25 sec.

After Work....

Road Bike
 - 21.06 miles
 - 1:20:26
 - 15.7 aveMPH
 - aveHR 121
 - maxHR 154

Tuesday, June 27, 2017

Tuesday - June 27

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

KB Long Cycle
 - warm-up:
 - 2 minutes, 8 rpm, 12kg
 - 2 minutes, 8 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 8 rpm
 - definitely more work with the 20s but happy to be strong with them.

After Work...

Road Bike
 - 18.8 miles
 - 1:04:39
 - 17.5 aveMPH
 - aveHR 142
 - maxHR 167

After Dinner.....

Trail Run w/ Kilo and Josie w/ Cooper
 - Wooster Memorial Park
 - 3.11 miles
 - 33:17
 - 10:42 pace
 - aveHR 145
 - maxHR 170

Better heart rate values on the bike and run today, but still about 5 bpm higher than i'd like for this work output.  Another week and a half and I should be feeling pretty good.

Monday, June 26, 2017

Monday - June 26

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 - goal is to reach heaviest singles without form breaking down
 1x 40, 50, 60, 65, 65kg
 1x 70, 70, 70, 75, 75kg
 1x 75, 75, 80, 80, 80kg
 1x 80, 80, 80, 80, 80kg

Saturday, June 24, 2017

Saturday - June 24

Hangboard - 10 minute sequence.  
 - 15 sec. hang Jug
 - 1x pullup Round Sloper
 - 10 sec. hang Medium edge
 - 15 sec. hang w/ 3 shrugs Pocket
 - 20 sec. hang w/ 2 pullups Large edge
 - 10 sec. hang Round Sloper w/ 5 knee raise Pocket
 - 4 pullups Large edge
 - 10 sec. hang Medium edge
 - 3 pullups Jug
 - hang as long as possible -Round sloper 15 sec.

Friday, June 23, 2017

Friday - June 23

5 Rounds
 - 5x tire flip
 - 5x log clean+press @ 110#

Rest 15-20 minutes

5 Rounds
 - 5x tire flip
 - 5x log clean+press @ 110#

Break for lunch.....

Bouldering wall traverse
 x 4 trips - different each time
 - time on wall: 2:40, 1:40, 2:30, 2:24
 - 4:30 minutes rest between

Evening....

Ruck Across America event at Durniat Strength
 - 7:30-9p

Thursday - June 22

Box Jump series
 - 14"-18"-24"
 - 3 sets of 5

Sandbag Clean + Press
 6x 25, 40, 50, 60, 70, 100#
 10 singles @ 150#

After Work.....

Trail run series race with Vertical Runner
 - Wooster Memorial Park
 - 4.58 miles
 - 49:13
 - 10:45 pace
 - aveHR 158
 - maxHR 182
 - heart rate clearly showing I'm not recovered

Wednesday, June 21, 2017

Wednesday - June 21

Dynamic Warm-up / Jump rope 2 minutes

Double Leg Hurdle Jumps - 6" x 6
 - straight x6
 - lateral x3 (r/l)
 - straight x6

1-arm DB Clean + Press (r/l)
 - pyramid the rack, only strict press
 - touch the floor each rep, single arm clean
 - 1:45 rest between sets
 5x 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 55, 50, 45, 40, 35, 30, 25, 20, 15#
 - rest break was perfect for this

Bouldering wall traverse
 x 4 trips - different each time
 - time on wall: 2:48, 2:20, 2:20, 2:50 (stayed on the vertical section last set)
 - 4:30 minutes rest between

Tuesday, June 20, 2017

Tuesday - June 20

Agility Ladder

KB Long Cycle
 - warm-up: 2 minutes, 8 rpm, 12kg
Main Set
 - 10 minutes
 - 16kg
 - 8 rpm
 - happy this felt smooth and without trouble

Erg
 - drag #5
 - 21,097m (half marathon challenge put out by concept2 for the summer solstice)
 - 1:21:54.1
 - 1:56.5 ave500m
 - aveHR 165
 - maxHR 203
 - scosche strap so I'll need to check the file on that max, average seems about right for me striving to stay sub-1:58

Monday, June 19, 2017

Monday - June 19

Dynamic Warm-up / Jump Rope 2 minutes

Agility Rings
 - Double x6, Single leg x6

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 - goal is to reach heaviest singles without form breaking down
 1x 40, 45, 50, 55, 60kg
 1x 60, 65, 65, 70, 70kg
 1x 70, 75, 75, 75, 75kg
 1x 80, 80, 80, 80, 80kg

After lunch.....

Bouldering wall traverse
 x 4 trips - different each time
 - time on wall: 1:50, 2:35, 2:00, 1:50
 - 4 minutes rest between

Friday, June 16, 2017

Friday - June 16

4 bouldering wall traverses

Hangboard - 10 minute sequence.  Used jugs for everything
 - 15 sec. hang
 - 1x pullup
 - 10 sec. hang
 - 15 sec. hang w/ 3 shrugs
 - 20 sec. hang w/ 2 pullups
 - 10 sec. hang w/ 5 knee raise
 - 4 pullups
 - 10 sec. hang
 - 3 pullups
 - hang as long as possible - 60 sec.

Thursday, June 15, 2017

Sunday - June 11

Ironman Boulder

Swim - 2.4 miles
 - watch recorded 2.8
 - 1:37:23
 - minHR 107
 - aveHR 158
 - maxHR 165
 - this was a great time for me and my furthest open water swim to date

Transition to bike
 - 0.32 miles
 - 9:46
 - minHR 125
 - aveHR 147
 - maxHR 169
 - heart rate spike was upon exiting the water

Bike - 112
 - watch recorded 113.5 (other stated that the course was 2 miles long)
 - 6:17:13
 - aveMPH 18.1
 - minHR 111
 - aveHR 143
 - maxHR 166
 - definitely the easiest perceived effort century+ ride I've done

Transition to Run
 - 0.27 miles
 - 7:03
 - minHR 109
 - aveHR 128
 - maxHR 138

Run - 26.2
 - watch 26.68 miles
 - 6:45:09
 - 15:08 pace
 - minHR 103
 - aveHR 125
 - maxHR 149
 - legs felt great coming out of transition and through the first mile. Then it was quickly a jog/walk and once through mile 11 it was just walking to the finish.  Feet were just hurting too much to run, and I was tired.

Overall
 - 14 hours 56 minutes 13 seconds
 - very happy with the finish and my overall time.
 - a more detailed write-up will follow sometime this week/weekend

Tuesday, June 6, 2017

Monday - June 5

Road Bike
 - 14.0 miles
 - 48:51
 - 17.2 aveMPH
 - aveHR 129
 - maxHR 170

Road Run
 - 2.8 miles
 - 23:59
 - 8:31 pace
 - aveHR 148
 - maxHR 160


Monday, June 5, 2017

Saturday - June 3

Road Bike
 - 56.71 miles
 - 3:10:57
 - 17.8 aveMPH
 - aveHR 139
 - maxHR 165
 - took a couple days rest to clear sinus congestion

Thursday, June 1, 2017

Wednesday - May 31

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

After Work.....

Open Water Swim
 - Killbuck Lake
 - 1.7 miles
 - 57:38
 - aveHR 143
 - maxHR 151
 - had some leg/calf cramps midway but managed without stopping or causing concern

Trail Run
 - around Killbuck Lake
 - 2.5 miles
 - 21:30
 - 8:32 pace
 - aveHR 156
 - maxHR 165

Wednesday, May 31, 2017

Tuesday - May 30

Road Bike
 - 13.8 miles
 - 43:43
 - 18.9 ave MPH
 - aveHR 130
 - maxHR 164

Thursday, May 25, 2017

Wednesday - May 24

Seated Calf Raise
 5x 45, 70, 105, 115, 130, 130#

After Work....

Open Water Swim
 - Killbuck Lake, wetsuits
 - 1.47 miles
 - 51:55
 - aveHR 132
 - maxHR 143
 - longest open water swim to date.  Amazing how its all progressed.  Very happy.

Wednesday, May 24, 2017

Tuesday - May 23

After Work.....

Road Bike
 - 36.2 miles
 - 1:50:31
 - 19.6 aveMPH
 - aveHR 134
 - maxHR 161

Road Run
 - 2.82 miles
 - 21:46
 - 7:43 pace
 - aveHR 157
 - maxHR 171

SOOO much better feeling today.  I was a little concerned after Monday's run that I'd screwed my training with a weekend of drinking.  Regardless, no more late nights til after the race.  Back to feeling confident.

Tuesday, May 23, 2017

Monday - May 22

Seated Calf Raise
 3 x 35, 45, 60, 70, 95. 105, 105#

After Work....

Road Run
 - 5.0 miles
 - 43:55
 - 8:46 pace
 - aveHR 150
 - maxHR 165

The run felt horrible but knew it would after the weekend of little sleep and lots of beers.

Monday, May 22, 2017

Saturday - May 20

Sorinex Summer Strong 10

Ultimate Athlete Combine
 - 10 minutes to reach a 1RM on squat, bench and deadlift
 - Squat - 365#, missed 385#
 - Bench - 285#, missed 305#
 - Deadlift - 465#, missed 505#

 - Standing Broad Jump - 8' 9"
 - 5-10-5yds. shuttle sprint - 5.1 sec.
 - 20# MedBall shot-put - 27.5'
 - Sorinex Center Mass farmers walk 40yds. (100, 90, 80, 70, 60#) - 1:43
 - 2000m Row - drag #10 - 6:38.6

Disappoint but not too surprised with my strength numbers, but achieved my overall goal of have fun and don't hurt myself.  The Ironman was always fresh on my mind and pushing this weekend on anything was not going to help.

Tex and I played with some of the grip implements, was close to hand-to-hand tossing the Inch. Lifted the blob and up to the 173# anvil.  I wasn't able to pinch 2-45s but overall not a bad grip day.

Now to get back to ironman training.  Less than 3 weeks out.

Thursday, May 18, 2017

Wednesday - May 17

Road Bike
 - commute back to work after dropping car off for oil change
 - 2.15 miles
 - 9:31
 - 13.6 ave mph
 - aveHR 129
 - maxHR 155

Road Bike
 - car pickup
 - 2.17 miles
 - 8:25
 - 15.5 ave mph
 - aveHR 126
 - maxHR 144

After Work....

Open Water Swim
 - Killbuck Lake, wetsuits
 - 1.33 miles
 - 45:50
 - aveHR 134
 - maxHR 141
 - absolutely the best i've ever felt swimming open water. Freestyle the entire time, without any breaststroke recovery periods.  Very excited to be progressing.

Trail Run
 - around Killbuck Lake
 - 2.46 miles
 - 20:47
 - 8:28 pace
 - aveHR 149
 - maxHR 160

Wednesday, May 17, 2017

Tuesday - May 16

After Work....

Road Bike
 - 20.0 miles
 - 1:06:58
 - 17.9 ave mph
 - aveHR 133
 - maxHR 158

Road Run
 - 2.54 miles
 - 22:13
 - 8:44 pace
 - aveHR 149
 - maxHR 161

Hike w/ Kilo
 - Wooster Memorial Park
 - 2+ mile loop, didn't start watch

Monday, May 15, 2017

Monday - May 15

Stretch / Foam Roller / Dynamic Warm-up / Jump Rope 2 minutes

Squat (300# max) - slight pause at the bottom each rep
 5x 135, 165, 195, 225#
 3x 255#
 1+@ 285# x 3

Bench Press (280# max) - slight pause each rep
 5x 125, 155, 180, 210#
 3x 240#
 1+@ 265# x 2

Deadlift (365# max)
 5x 135, 165, 200, 235, 275#
 3x 310#
 1+@ 345# x 3

After Lunch.....

OH Press (145# max)
 5x 45, 65, 80, 95, 110#
 3x 125#
 1+@ 140# x 5

Hang Clean (210# max)
 5x 115, 135, 160#
 3x 180#
 1+@ 200# x 3

Weight Pullup (40kg max)
 10x no weight
 5x 16, 22, 26, 30kg
 3x 34kg
 1+ @ 38kg x 2

Seated Calf Raise
 5x 45, 70, 80, 90, 105, 105, 105#

Erg - drag #10
 - 20 minutes
 - 4918m
 - 2:02.0 ave500m
 - aveHR 129
 - maxHR 144

Sunday - May 14

Road Bike
 - 72.4 miles
 - 4:10:34
 - 17.3 ave mph
 - aveHR 126
 - maxHR 149

Very happy with this ride after the higher intensity race yesterday.  Legs and body were a little sore/tired in the morning but I kept my intensity low today.  Also focused on eating and drinking on the bike.  This will be very important for the Ironman.  Having done so, I felt very good at the end of the ride, low back was a little tight but definitely could have done more miles and/or ran.  Confidence is high for June 11.

Saturday - May 13

WooDu - duathlon race
  - 6th place out of 44 men.  1:11:14 total time

Run#1
 - 1.56 miles
 - 10:53
 - 7:01 pace
 - aveHR 162

Bike
 - 13.46 miles
 - 37:25
 - 21.6 ave mph
 - aveHR 163

Run#2
 - 3.07 miles
 - 22:55
 - 7:28 pace
 - aveHR 166

Very happy with my performance today.  I have not been doing any threshold runs, so I knew that would be limiter for this event.  I viewed this as just a fast training day.  My second run mile splits were 8, 7:30, 7; very happy to negative split the second run, plenty of energy left in the tank.  My bike split was the second fastest on the day which also makes me happy.

Hike w/ Kilo
 - Wooster Memorial Park
 - 3.7 miles
 - 1:07

Thursday, May 11, 2017

Thursday - May 11

After Work....

Pool Swim
 - 100 yds warm-up
 - 10 x 100yds leaving on 2:15
 - 200 yds cool down
 - this was a hard swim workout for me. Definitely the fastest repeats I've ever accomplished.  Sweat was still pouring off of me in the locker room afterwards, a first.  A workout I will do again, but not too often.  Back to long and steady tomorrow.

Wednesday, May 10, 2017

Wednesday - May 10

Erg - drag #10
 - 20 minutes
 - 5626m
 - 1:46.6 ave500m
 - aveHR 158
 - maxHR 179
 - did the first 7 minutes around 1:47-48 and then settled in to 1:50-51 before finishing the last 7 minutes at/under 1:44

After Work....

Road Bike
 - 36.16 miles
 - 1:53:52
 - 19.1 ave mph
 - aveHR 135
 - maxHR 156
 - just amazed at my average speed and heart rate max/average. Training is really paying off and feeling good.

Tuesday - May 9

After Work.....

Pool Swim
 - 1225 yds.
 - 48:30
 - working with the lifeguards and masters coaches on technique adjustments

Tuesday, May 9, 2017

Monday - May 8

Stretch / Dynamic Warm-up / Jump Rope 2 minutes

Squat (300# max) - slight pause to the bottom
 5x 135, 150, 180#
 3x 210, 240#
 3+@ 270# x 6

Bench Press (280# max) - slight pause each rep
 5x 115, 140, 170#
 3x 195, 225#
 3+@ 250# x 5

After Lunch....

OH Press (145# max)
 5x 45, 75, 85#
 3x 100, 115#
 3+@ 130# x 6

Hang Clean (210# max)
 5x 105, 125#
 3x 145, 170#
 3+@ 190# x 4

Deadlift (365# max)
 5x 135, 185, 225#
 3x 255, 290#
 3+@ 330# x 6

Weight Pullup (40kg max)
 10x no weight
 5x 16, 20, 24kg
 3x 28, 32kg
 3+ @ 36kg x 2.5 + 1

Seated Calf Raise
 5x 45, 70, 80, 90, 105#

After Work....

Road Bike
 - 11.8 miles
 - 33:35
 - 21.1 ave mph
 - aveHR 147
 - maxHR 169

Sunday, May 7, 2017

Sunday - May 7

Open Water Swim
 - Charles Mills reservoir 
 - 19:04
 - 1041 yds.
 - aveHR 132
 - maxHR 139
 - best day of sighting and staying smooth.  Water temps at 54 degrees so didn't stay too long.

Saturday, May 6, 2017

Saturday - May 6

Road bike
 - WooDu course preview group
 - 13.68 miles
 - 48:35
 - ave mph 16.9
 - aveHR 136
 - maxHR 178

Brief pause to decide to ride the run course

2.80 miles
 - 12:55
 - aveHR 127
 - maxHR 156

Friday, May 5, 2017

Thursday, May 4, 2017

Thursday - May 4

Stretch / Dynamic Warm-up / Jump Rope 2 minutes

Squat (300# max) - slight pause to the bottom
 5x 135, 165, 195, 225#
 5+@ 255# x 8

Bench Press (280# max) - slight pause each rep
 5x 125, 155, 180, 210#
 5+@ 240# x 6

Deadlift (365# max)
 5x 135, 165, 200, 235, 275#
 5+@ 310# x 8

After Lunch.....

Hang Clean (210# max)
 5x 95, 115, 135, 160#
 5+@ 180# x 6

Weight Pullup (40kg max)
 10x no weight
 5x 18, 22, 26, 30kg
 5+ @ 34kg x 4+1

OH Press (145# max)
 5x 45, 65, 80, 95, 110#
 5+@ 125# x 8

Seated Calf Raise
 5x 45, 70, 80, 90, 90#

Erg - drag #10
 - 20 minutes
 - 5296m
 - 1:53.3 ave500m
 - aveHR 137
 - maxHR 148

Wednesday - May 3

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

After Work

Road Bike
 - 35.18 miles
 - 1:53:26
 - 18.6 ave mph
 - aveHR 129
 - maxHR 158

Road Run
 - 2.7 miles
 - 22:51
 - 8:27 pace
 - aveHR 141
 - maxHR 152

Wednesday, May 3, 2017

Tuesday - May 2

45 minutes - as many rounds as possible
 - 60# goruck sandbag
 - 20x ground to shoulder
 - 20sec. overhead hold
 - 20x pushups hands on bag
 - 20sec. overhead hold
 - 20x situps w/ bag
 - 20sec. overhead hold
 - Total Rounds: 11 complete with 30sec. overhead hold to finish out the clock

After Work....

Pool Swim
 - 500yds.
 - 10 x 50yds on 10 breathes rest - working on a faster kick and arm turnover
 - 100yds side stroke
 - 10 x 50 yds on 10 breathes rest
 - 1600yds total

Road Run
 - 5.0 miles
 - 43:48
 - 8:45 pace
 - aveHR 149
 - maxHR 162

Sunday, April 30, 2017

Sunday - Apr. 30

Road Bike
 - 46.67 miles
 - 2:47:57
 - 16.7 average mph
 - aveHR 141
 - maxHR 169

Open Water Swim
 - Charles Mills Lake
 - 1416 yds.
 - 24:07
 - aveHR 141
 - maxHR 161
 - wetsuit worn

Road Bike
 - 26.0 miles
 - 1:36:00
 - 16.2 average mph
 - aveHR 133
 - maxHR 157

Lots of wind on the first leg.  Swim felt rather good but forgot how much more shoulder fatigue is felt in the wetsuit.  Second ride was a sore butt with the wind now at my back so was rather relaxed.  Overall, very happy with the day and how my endurance is progressing.


Friday, April 28, 2017

Friday - Apr. 28

Pool swim
 - 500m
 - 10 x 100m on 7 breathes rest
 - they had the pool set up for 50m long course today. Felt nice not to push off the way every 25 yards. Also happy that this didn't kick my butt like it did last year when I swam long course.

Thursday, April 27, 2017

Thursday - Apr. 27

Pool swim after work
 - 300 yds.
 - 30 x 50yds on 5 breathes rest
 - 30 sec. tread water then 50yds
 - 1850yds total
 - felt WAY better than the frustrating day of swimming Tuesday night.

Wednesday, April 26, 2017

Wednesday - Apr. 26

After Work....

Road Bike
 - 33.3 miles
 - 1:53:19
 - 17.7 aveMPH
 - aveHR 138
 - maxHR 168

Road Run
 - 2.54 miles
 - 22:09
 - 8:42 pace
 - aveHR 149
 - maxHR 163

Tuesday - Apr. 25

Squat (290# max) - added a slight pause to the bottom
 5x 135, 160, 190, 215#
 3x 245#
 1+@ 275# x 4

Bench Press (275# max) - slight pause each rep
 5x 125, 150, 180, 205#
 3x 235#
 1+@ 260# x 3

Weight Pullup (40kg max)
 10x no weight
 5x 22, 26, 30kg
 3x 34kg
 1+ @ 38kg x 2

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

Pool swim
 - 250yds.
 - finished with 1000 yds. total, never felt very good today so I did some drills to get to 1000yds.


Tuesday, April 25, 2017

Monday - Apr. 24

After Work....

Road bike
 - 11.8 miles
 - 33:38
 - 21.1mph average
 - 571' of ascent
 - aveHR 145
 - maxHR 193

Road run
 - 5.0 miles
 - 40:09
 - 8:01 pace
 - 289' of ascent
 - aveHR 162
 - maxHR 173

Felt surprisingly good today after all the travel yesterday.  6 weeks out from Ironman Boulder so you won't be seeing much lifting.  Lots of triathlon specific work coming up.

Sunday - Apr. 23

Morning Hike out to visitors center from Hermit Lake
 - 2.61 miles
 - 1:14:59
 - 49 ft. of ascent

Full trip report to come later this week/weekend.

Saturday - Apr. 22

Hermit Lake to Mt. Washington summit and back
 - 4.89 miles
 - 9:01:38
 - 3048 ft. of ascent and descent
 - very light 15-20 mph winds on the summit but very cloudy above the ravine.  Took an extra 3 hours to help two guys in there 20s down a 0.5 mile section of the Lions Head trail.  They were in tennis shoes and scared shitless.  Lots of chopping steps and sharing ice tools to get them down safely.

Friday - Apr. 21

Hike from Pinkham Notch visitor's center up to hermit Lake lean-tos
 - 2.97 miles
 - 2:46:11
 - 2159 ft. of ascent
 - light misty rain to start, then some clearing and sleet/wind to finish.  T-shirt and rain pants the whole way.  Temps 30-35.

Wednesday, April 19, 2017

Tuesday - April 18

After Work

Road Bike
 - 26.85 miles
 - 1:33:59
 - 17.1 ave mph
 - aveHR 136
 - maxHR 166

Monday, April 17, 2017

Monday - Apr. 17

Dynamic Warm-up / Jump Rope 2 minutes

Squat (290# max) - added a slight pause to the bottom
 5x 135, 175#
 3x 205, 230#
 3+@ 260# x 6

Bench Press (275# max) - slight pause each rep
 5x 115, 135, 165#
 3x 195, 220#
 3+@ 250# x 4

Weight Pullup (40kg max)
 10x no weight
 5x 20, 24kg
 3x 28, 32kg
 3+ @ 36kg x 3.5

Clients. Lunch. Clients.

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

After Work....

Road Bike
 - 11.8 miles
 - 34:02
 - 20.8 ave mph
 - 574' of elevation
 - aveHR 145
 - maxHR 164

Saturday, April 15, 2017

Saturday - Apr. 15

Pool Swim
 - 250yds.
 - 5 x 200yds on 9 breathes rest ( 3rd set was 250yds)
 - 5 x 100yds on 5 breathes rest
 - 1800yds total

Wooster Memorial park w/ Greg and Mac
 - 1.3 mile trail run
 - 13:57

5 Rounds
 - 60# sandbag burpee x5
 - 60# sandbag lunge x10 (r/l)
 - push-up x15
 - sit-up x20
- 12:28

 - 1.3 mile trail Run w/ 30# pack
 - 15:59

2 Rounds
 - 60# sandbag toss and chase (100yds down/back)
 - 100 sit-ups

- 1.3 mile trail Run
 - 15:28

Felt solid all day. We kept the runs very aerobic and was capable of full sentence conversation the whole time while heart rate stayed in the 130s.

Friday, April 14, 2017

Friday - Apr. 14

Road Bike
 - 56.69 miles
 - 3:23:26
 - 16.7 ave mph 
 - elevation 5873'
 - aveHR 129
 - maxHR 153

Thursday, April 13, 2017

Thursday - Apr. 13

KB Snatch
 - 10 minutes
 - 24kg
 - 16 rpm
 - aveHR 132
 - maxHR 147
 - a nice manageable 1 rpm increase

Wednesday, April 12, 2017

Wednesday - Apr. 12

Dynamic Warm-up / Jump Rope 2 minutes

Squat (290# max) - added a slight pause to the bottom
 5x 135, 160, 190, 220#
 5+@ 245# x 8

Bench Press (275# max) - slight pause each rep
 5x 125, 150, 180, 205#
 5+@ 235# x 6

Weight Pullup (40kg max)
 10x no weight
 5x 18, 22, 26, 30kg
 5+ @ 34kg x 5

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

Ring Muscle-Up
 x4 - was curious

Tuesday, April 11, 2017

Tuesday - Apr. 11

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - a hard set this morning

Lunch and Clients....

Hang Clean (210# max)
 5x 95, 115, 135, 160#
 5+@ 180# x 8

Deadlift (365# max)
 5x 135, 165, 200, 235, 275#
 5+@ 310# x 8

OH Press (145# max)
 5x 45, 65, 95, 110#
 5+@ 125# x 8

Ring Play

After Work...

Road Bike
 - 35:57
 - 11.82 miles
 - 19.7 ave mph
 - aveHR 140
 - maxHR 162
 - legs didn't feel great but still moved very well.

Road Run
 - 17:34
 - 2.16 miles
 - 8:08 pace
 - aveHR 152
 - maxHR 165

Sunday, April 9, 2017

Sunday - Apr. 9

Road bike
 - 56.8 miles
 - 3:21:28
 - 16.9 ave mph
 - 4741' of elevation gained
 - aveHR 134
 - maxHR 160
 - really tried to not push the pace knowing I was going to run afterwards. Heart rate stayed right where I wanted and never went above threshold on any of the climbs.

Road Run w/ John McPhilips
 - 4.99 miles
 - 41:32
 - 8:19 pace
 - 295' of elevation gained
 - aveHR 162
 - maxHR 172
 - definitely started off faster than I expected, but my legs actually felt decent, so I went with it.  That lasted 2.5 miles and then I had to back off a bit, but my mile splits went from 7:45ish to 8:40ish, so still not bad for me.

Overall, VERY happy with how today went and look forward to repeating this next Sunday with possibly a few extra miles on the run.

Friday, April 7, 2017

Friday - Apr. 7

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 121
 - maxHR 138
 - felt good, but forearms pumped afterwards.

Rest 1 hour

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - hard but good on 1 hour rest between 10 minute sets

Lunch and Clients....

Treadmill
 - 20 minutes
 - 2.15 miles
 - 6.5 mph, 2% grade
 - aveHR 145
 - maxHR 152

Bike trainer
 - 25 minutes
 - distance 9.37
 - cadence 90
 - aveHR 143
 - maxHR 156

Thursday, April 6, 2017

Thursday - Apr. 6

Treadmill
 - 20 minutes
 - 6.5 mph, 2% grade
 - aveHR 147
 - maxHR 156

Erg
 - 20 minutes
 - 5075m
 - 1:58.8 ave500m
 - drag #6
 - aveHR 147
 - maxHR 154

Wednesday - Apr. 5

Dynamic Warm-up / Jump rope 2 minutes

De-Load Weights

Hang Clean (210# max)
 5x 95, 105, 115, 125, 135#

Deadlift (365# max)
 5x 135, 165, 185, 220, 235#

OH Press (145# max)
 5x 45, 65, 75, 85, 95#

Squat (290# max) - added a slight pause to the bottom
 5x 130, 145, 160, 175, 190#

Bench Press (275# max) - slight pause each rep
 5x 125, 135, 150, 165, 180#

Tuesday, April 4, 2017

Sunday, April 2, 2017

Sunday - Apr. 2

Road bike w/ Rebecca Steiner
 - 36.57 miles
 - 2:29:37
 - 14.7 mph average
 - aveHR 109
 - maxHR 139
 - 1319' of ascent
 - a smooth and relaxed ride

Road run w/ Rebecca
 - 2.01 miles
 - 18:50
 - 9:21 pace
 - aveHR 136
 - maxHR 158
 - legs still sore to impact at the start but felt better towards the end.  Recover still needed from the weight vest run yesterday.

Saturday, April 1, 2017

Saturday - Apr. 1

A Fool's Day Workout
 - Molon Labe Crossfit

Every Hour On The Hour x5 Rounds
 - 2 mile run + 30# vest
 - 20x Fr. Squat at bodyweight 
 - 20x Bench Press at bodyweight
 - 20x 15' rope climb

Run #1
 - 17:27
 - aveHR 157
 - 8:44 pace

Run#2
 - 18:49
 - aveHR 157
 - 9:17 pace

Run#3
 - 19:17
 - aveHR 160
 - 9:45 pace

Run#4 - no weight vest
 - 18:42
 - aveHR 154
 - 9:17 pace

Run#5 - no weight vest
 - 18:12
 - aveHR 156
 - 9:09 pace

In round #3 we all hit a wall and switched to pull-ups instead of rope climbs.  Hands were just raw even though we wore gloves.  Un-racking the front squats was also chore but maintained.

We dropped the weight vests for the fourth run as IT band and knees were feeling it.  When we returned Mark (owner/head coach at Molon) informed us that he wanted everyone to scale back the lifts to 70% which we didn't argue with, so I continued with 155# for the remaining two rounds.  A much nicer weight to handle but not super easy under fatigue.

Overall, very happy with the training day and really liked the setup of this Workout and feel it can/will be used again by me.  Different exercises can be substituted in; turkish get-up, back squat, rower.  Also very impressed with my running ability with the weight vest, this was my first time running with one.

Thursday, March 30, 2017

Thursday - Mar. 30

Pullups x2, 4, 6, 8
 - regular
 - reverse
 - close
 - wide
 - neutral

Clients and Lunch.....

Ab circuit x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - 4-count flutter kick x50
 - 1/2 situp x40
 - plank - 60sec.

8-count burpee x15

Pushups in 2 minutes: 47
Situps in 2 minutes: 56
Pullups: 10

After Work.....

Spin bike at home
 - 60 minutes
 - aveHR 111
 - maxHR 130

Wednesday, March 29, 2017

Wednesday - Mar. 29

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 123
 - maxHR 137
 - felt very strong today

Client....

Hang Clean (200# max)
 5x 110, 130, 150#
 3x 170#
 1+@ 190# x 3

Deadlift (350# max)
 5x 135, 185, 230, 265#
 3x 300#
 1+@ 335# x 5

OH Press (135# max)
 5x 45, 75, 90, 100#
 3x 115#
 1+@ 130# x 5

Lunch and Client....

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - didn't wear the HR strap.  Felt solid but the mental demons were starting to talk.  Very happy with two strong 10 minute GS sets in one day.  It's been awhile since I've done that.

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.25 miles
 - 21:19
 - pace 9:27
 - aveHR 148
 - maxHR 165

Monday, March 27, 2017

Monday - Mar. 27

Dynamic Warm-up / Jump Rope 2 minutes

Squat (275# max) - added a slight pause to the bottom
 5x 135, 180, 205#
 3x 235#
 1+@ 260# x 5

Bench Press (275# max) - slight pause each rep
 5x 135, 180, 205#
 3x 235
 1+@ 260# x 2

One Arm Pullup w/ band assist on rings
 - 4 x 1 (r/l)
 - #3 band, off hand held 3 hand widths up from bottom of band

Clients / Lunch / Client.....

Bike trainer at the gym
 - 60 minutes
 - distance 21.7
 - cadence 91
 - aveHR 138
 - maxHR 153
 - the bike trainer is much easier to spin than the spin bike at home

Barbell Turkish Get-up
 1x 45, 65, 85, 95# (r/l) - success on right, missed left a couple of times
KB Get-up
 1x 44, 48kg (r/l)
 - easier than a barbell but still challenging

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.32 miles
 - 21:31
 - 9:16 pace
 - aveHR 151
 - maxHR 165
 - legs did not feel coordinated running tonight

Friday, Mar. 24 - Saturday, Mar. 25

C.A.R.C. after Dark GoRuck event
 - 9pm to 12noon
 - started at Molon Labe Crossfit and then went into the Cuyahoga National Park
 - I went into the event with a more negative attitude than the last time in October.  Some in the ruck community take these events VERY seriously and strive to live GoRuck.  My goal was to have fun and lighten the mood, we're in Macedonia, Ohio, not Fallujah, Irag.  It all starts with a 'Welcome Party', basically random calisthenics with loaded packs that you never do well enough or in a quick enough time.  Holding overhead is typically where I struggle the most, but you get through it and move on.  They added in some group tire lifts overhead, 4 to a tire, and we then loaded the tires with 60, 80, 100, 120# sandbags, total weight on the heaviest tire plus sandbags was around 500#.

After this we had a classroom session and dinner (this was build as more of a learning GoRuck, not just a beatdown ruck).  We then went over basic tactical first aid and an intro to navigation/map reading.  Next we got into prisoner escape methods; how to break/cut through ducktape and zipties.  All a lot of fun with plenty of jokes thrown around.

Next it was time for the Army PT test; 2 minutes pushup, 2 minutes situp and a 2 mile run.  I was happy with 70 pushups, 69 situps and sub-16 run before they bound our hands and feet, put a bag over our heads and put us in the back of a UHaul.  A short drive to Cuyahoga Valley National Park while we escaped our shackles in the back.  The van stop and we all jumped out ready to navigate to our next checkpoint.

We were in search of hidden glowsticks while avoiding searching volunteers.  Before long the sun was beginning to appear on the horizon.  We continued our navigation, sometimes successfully and others not so much.  Eventually time ran out and our leader called in the evac, our UHaul again, but this time without the shackles and bags to head back to the gym by noon.

All in all a good time.  I am surprised by how many people don't ever walk in the woods.  Lots of comments about how far in the middle of nowhere we were.  We could see/hear a road pretty much the whole time.  

Thursday, March 23, 2017

Thursday - Mar. 23

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 138
 - maxHR 179
 - definitely feeling the cumulative fatigue today.  Would have liked one more day before this set but doing another 12-hour GoRuck event tomorrow night into Saturday.

After work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.91 miles
 - 659' of gain
 - 9:51 pace
 - aveHR 151
 - maxHR 179
 - didn't feel fast but apparently it was better than average. Breathing was labored on the up hills but legs felt good throughout. I need to get back to more frequent runs.


Wednesday, March 22, 2017

Wednesday - Mar. 22

Dynamic Warm-up / Jump Rope 2 minutes

Hang Clean (200# max)
 5x 100, 120#
 3x 140, 160#
 3+@ 180# x 5

Deadlift (350# max)
 5x 135, 175, 210#
 3x 245, 280#
 3+@ 315# x 5

OH Press (135# max)
 5x 45, 70, 80#
 3x 95, 110#
 3+@ 120# x 5

Pullups - 2x7
 - regular
 - reverse
 - close
 - wide
 - neutral

Pushups
 - regular 2x15
 - close 2x10
 - wide 2x15
 - dive bomber 2x15
 - 8-count Burpee x15

Lunch and Client......

Dips 2x15
Arm Haulers 3x30 - added 1# to each arm the last 2 sets
Neck Exercises x25
Shoulder Blaster @ 2.5#

Abs x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40
 - plank - 60 sec.

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