Sunday - Dec. 30

Trail Run
 - Mohican State Park
 - 12.58 miles
 - 2:22:06
 - 11:18 pace
 - 1206 ft. of elevation
 - first 4-miles and last 2 -miles with Josie

Lunch....

Hike w/ friends and their kids
 - Wooster Memorial Park
 - 1.29 miles
 - 45:33
 - 71 ft. of elevation

Friday - Dec. 28

Road Bike
 - 23.78 miles
 - 1:31:15
 - 15.6 aveMPH
 - 1426 ft. of elevation
 - aveHR 131
 - maxHR 151
 - definitely felt yesterdays squats during the ride.

Lunch, Clients....

Treadmill
 - 10 minutes
 - 2.0% incline and 7.0 mph
 - 1.15 miles
 - aveHR 145
 - maxHR 153
 - had to slow the pace down today but it felt decent once i was moving again.

Thursday - Dec. 27

Dynamic Warm-up + Jump Rope 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 152
 - maxHR 162

Squat
 10x 45, 135#
 3x 185, 225#
 20x 265# - 4 breathes at the top of each rep
 - better than last week but still very much working

18" box Squat
 3x 275, 315#

Barbell RDL
 10x 60, 70, 80, 90kg

Clients, Lunch, Clients.....

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 12kg kettlebells

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 5.34 miles
 - 59:24
 - 11:08 pace
 - 636 ft. of elevation

Wednesday - Dec. 26

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 154
 - maxHR 165

Bench Press
 10x 45, 135, 185, 205, 185#
Thick Bar pullup - 2"
 x10, 10, 10, 10, 10
Decline Situp #1
 x25, 25, 25, 25, 25

Clients....

Incline DB
 10x 55, 65, 65, 65#
Reverse Grip Pullup - 2"
 x10, 10, 10, 10
Russian Twist @ 8kg
 x20, 20, 20, 20

Tuesday - Dec. 25

Hike w/ Josie and the pups
 - Wooster Memorial Park
 - 3.41 miles
 - 1:06:59
 - 335 ft. of elevation

Saturday - Dec. 23

Trail Run w/ Josie
 - Hawthorne Park, Terra Haute, IN
 - 3.06 miles
 - 32:46
 - 10:42 pace
 - 145 ft. of elevation

Friday - Dec. 21

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 149
 - maxHR 161

Pool Swim
 - 5x 100yds on 2:30
 - 250yds w/ pull buoy
 - 2x 50yds on 1:30
 - 850yds total

Lunch.....

12 Days of Xmas WOD w/ Andy
 - 82# sandbag
1x Thruster
2x High Pull
3x Pushup
4x Lateral Bag hop
5x Burpee
6x Front Rack Lunge
7x Swing
8x Bear Hug Squat
9x Ground to Shoulder
10x Back Squat
11x Shoulder to Shoulder Press
12x Get-up
 - Total Time: 36:13

Thursday - Dec. 20

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 153
 - maxHR 165

Clients....

Pool Swim
 - 1050yds total
 - 27:44 total time
 - various 100s and one 150yds swim.  With and without pull buoy
 - nothing 'felt' right from the beginning but my 100yds splits were solid (1:45-1:55).  Tried to forget about yardage and just focused and breathing (blowing bubbles) and my balance/body position in the water.

Lunch, Clients.....

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 5.53 miles
 - 59:54
 - 10:49 pace
 - 700 ft. of elevation

Wednesday - Dec. 19

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 147
 - maxHR 159

Client...

Bench Press
 10x 45, 135, 185, 205, 185#
Thick Bar pullup - 2"
 x10, 10, 10, 10, 10
Decline Situp #2
 x25, 25, 25, 25, 25

Incline DB
 10x 55, 65, 65, 65#
Reverse Grip Pullup - 2"
 x10, 10, 10, 10
Russian Twist @ 8kg
 x25, 25, 25, 25

Clients.....

Tuesday - Dec. 18

Dynamic Warm-up + Jump Rope 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 160
 - maxHR 170

Squat
 10x 45, 135#
 3x 185, 225#
 20x 265# - 4 breathes at the top of each rep
 - that was challenging today

18" box Squat
 3x 275, 315, 315#

Client, Lunch, Clients.....

Barbell RDL
 10x 60, 70, 80, 90kg

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 50#

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

After Work......

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.07 miles
 - 27:44
 - 9:02 pace
 - 283 ft. of elevation

Monday - Dec. 17

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.31 miles
 - aveHR 149
 - maxHR 159

Clients....

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 10 rpm
- Main Set @ 16kg
   - 10 minutes
   - 10rpm

Sunday - Dec. 16

Gravel Roads on our mountain bikes
 - with Randy and John
 - 38.7 miles
 - 3:44:09
 - 10.4 aveMPH
 - 3832 ft. of elevation
 - aveHR 129
 - maxHR 164

Friday - Dec. 14

Brute Force sandbag wod w/ Andy
 - 20 minute AMRAP
  - Fr. Rack Lunge x4 total
  - Push Press x6
  - Front Squat x8
  - Bearcrawl Drag x10 pulls
 - 82# bag for all
 - 10 total rounds + 6 reps

Clients....

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.31 miles
 - aveHR 158
 - maxHR 169
 - definitely harder after the circuit and at the end of the week

Thursday - Dec. 13

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.31 miles
 - aveHR 143
 - maxHR 154

Jump Rope 2 minutes

KB LongCycle
 - warm-up @ 12, 16, 20kg - 2minutes @ 8 rpm
- Main Sets @ 24kg
   - 5 minutes @ 8rpm
 - rest 7 minutes
 - 2 minutes @ 8 rpm
 - bells moving well but mentally tired and 'just not wanting to'
 - 5 minutes with 24s is still a strong day but I was thinking 3x 5 minutes at the start. 

Lunch, Clients....

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 5.17 miles
 - 54:29
 - 10:32 pace
 - 580 ft. of elevation

Wednesday - Dec. 12

Treadmill
 - 20 minutes
 - 2.0% incline and 8.0 mph
 - 2.64 miles
 - aveHR 156
 - maxHR 167

Pool Swim
 - Wooster HS
 - 10x 100yds. on 2:30 (all sets completed between 1:51-1:58)
 - no pull buoy today and all breathing continues to be every 3rd stroke.  Improvements being made but its still work.

Lunch, Clients.....

Spin Bike
 - 40 minutes
 - aveHR 120
 - maxHR 137

Clients....

Tuesday - Dec. 11

Dynamic Warm-up + Jump Rope 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 152
 - maxHR 162

Squat
 10x 45, 135#
 3x 185, 225#
 20x 255# - 4 breathes at the top of each rep

18" box Squat
 3x 255, 275, 315#

Barbell RDL
 10x 60, 70, 80kg

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 50#

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Pool Swim
 - Wooster HS
 - 4x 500yds. on 60 sec. rest w/ pull buoy (10:05, 10:26, 10:42, 10:23)
 - 44:41 total time

Lunch....

Spin Bike
 - 30 minutes
 - aveHR 108
 - maxHR 123

Clients...

Monday - Dec. 10

Dynamic Warm-up + Jump Rope - 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 156
 - maxHR 165

Client.....

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - 12rpm
 - 120 total reps in 10 minutes
 - definitely still feeling the grip fatigue from Saturday.  Last 4-5 minutes were a challenge and forearms are now super pumped.

After Work....

Trail Run w/ Josie, Cooper and Kilo
 - Wooster Memorial Park
 - 3.05 miles
 - 28:20
 - 9:17 pace
 - 296 ft. of elevation
 - 1st mile as a group (11:25 pace) then 2 solo (8:25 pace)

Saturday - Dec. 8

The Last Gripmas Carol
 - Underground Strength in Crooksville, Ohio

20mm Block set gripper
 - 150, 160 - good
 - missed 170, 165

2 Hands Pinch
 - 54mm width
 - 187, 202, 222# - good
 - missed 232

Axle DL
 - 370, 408, 428# - good
 - missed 450

Silver Bullet Hold
 - 3.5 gripper
 - 20 seconds

Rolling thunder handle
 - 236 - good
 - missed 242

Medley
 - 29 points
 - missed quite a few items that were easy in the past; sledge levers, plate and block pinches

Overall a great day with friends and my personal lifts were somewhat better than expected but frustrating to see the fall.  However, my focus has been on the endurance sports which I continue to enjoy and pursue with effort.

Friday - Dec. 7

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 154
 - maxHR 163

Brute Force sandbag challenge
 - 4 Rounds
 - 400m run (8x 25m down/back)
 - 15x Thruster
 - all with 82# sandbag
 Time: 17:58

Thursday - Dec. 6

Dynamic Warm-up + Jump Rope - 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 148
 - maxHR 162

KB LongCycle
 - warm-up @ 12, 16, 20kg - 2minutes @ 8 rpm
- Main Set @ 24kg
   - 7 minutes
   - 8rpm
 - 56 total reps in 7 minutes

Rest 9 minutes

LongCycle
 - 3 minutes @ 24kg
 - 10 rpm

Rest 7 minutes

LongCycle
 - 1 minute @ 24kg
 - 12 rpm

Clients....

Pool Swim
 - Wooster HS
 - 3x 500yds. on 60sec. rest (9:56, 10:17, 10:23) - w/ pull buoy
 - 32:52 total time

Lunch, Clients....

Spin Bike
 - 51 minutes
 - aveHR 104
 - maxHR 117

Clients...

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.98 miles
 - 44:39
 - 11:12 pace
 - 669 ft. of elevation

Wednesday - Dec. 5

Jump Rope - 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 158
 - maxHR 169
 - goal is to make time for a 10minute treadmill run each work day

Spin Bike
 - 30 minutes
 - aveHR 122
 - maxHR 135

Lunch, Clients.....

Tuesday - Dec. 4

Dynamic Warm-up + Jump Rope 2 minutes

Squat
 10x 45, 135#
 3x 185, 225#
 20x 255# - 4 breathes at the top of each rep

18" box Squat
 3x 255, 275, 315, 335#
 1x 355, 380, 405#

Barbell RDL
 10x 50, 60, 70, 80kg

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 50#

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Clients.....

After Work.....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 3.13 miles
 - 31:35
 - 10:05 pace
 - 273 ft. of elevation

Monday - Dec. 3

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - 12rpm
 - 120 total reps in 10 minutes

Clients, Lunch, Clients.....

Rolling Thunder
10x 90#
5x 135#
2x 180#
8+ @ 210# x 5+2+1(left) x 1+ 8 hops done as singles(right)

Wrist Roller
 @ 24, 24, 24kg

Sunday - Dec. 2

Road Bike w/ Josie
 - 26.87 miles
 - 1:47:50
 - 15.0 aveMPH
 - 1225 ft. of elevation
 - aveHR 123
 - maxHR 153
 - nice sunny and warm, but a bit of wind.

Friday - Nov. 30

Jump Rope 2 minutes

Erg - drag #6
 - warm-up - 10 minutes
 - 1:53.8 ave500m
 - 2636m

Main Set
 - 2000m
 - 6:44.9
 - 1:41.2 ave500m
 - aveHR 165
 - maxHR 175
 - Robo and Cyborg from Sorinex were doing an end of the month challenge, so I naturally jumped in the fun.
 - definitely has been a while since pulling that hard.  Would have liked to be under 6:40, but I really can't complain to do this on no recent erg training.

Lunch.....

With / Andy P.
 - Brute Force Sandbag Weekly WOD
 - Every Minute on the Minute
 - Odd minutes - 2x Clean+Press and 25m down/back run with 82# bag
 - Even minutes - Sandbag Burpee x2 +2 additional reps each round
 - 11 total rounds plus 8 burpees in the 12th

Because that wasn't enough we chose to do another Brute Force Sandbag workout
 - 6 Rounds w/ 1 minute rest between rounds
 - 200yds sprint
 - Clean x5
 - Lunge x10 total
 - Press x5
 - Squat x10
 - lifts were done as AMRAP each round
 - my reps/round were as follows: 29, 34, 34, 27, 30, 30
 - 184 total reps

Rolling Thunder
10x 90#
5x 135#
3x8 @ 190# on 3:00 timer - right arm was just small hops last 5 reps

Thursday - Nov. 29

Dynamic Warm-up / Jump Rope 2 minutes

KB LongCycle
 - warm-up
     - 2 minutes @ 6 rpm x 12, 16kg
     - 1 minute @ 6 rpm x 20, 24, 28kg

Main Sets - 12 minutes rest between
 - 32kg x  3minutes, 20 sec. @ 6 rpm - 20 reps total.  Almost pooped my shorts.
 - 28kg x 1 minutes @ 8 rpm - in my head and off my rhythm.  Changing it up.

1-arm LongCycle
 - 2 minutes @ 28kg x 12 rpm

Stretching, Lunch....

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 4.55 miles
 - 47:24
 - 10:25 pace
 - 755 ft. of elevation

Wednesday - Nov. 28

Spin Bike
 - 30 minutes
 - aveHR 120
 - maxHR 142

Pool Swim
 - Wooster HS
 - 2x 200yds w/ pull buoy
 - 6x 100yds on 2:15 w/ pull buoy
 - continued working on breathing every 3rd stroke which went well

Lunch

Tuesday - Nov. 27

Dynamic Warm-up + Jump Rope 2 minutes

Squat
 10x 45, 135#
 5x 205#
 20x 245# - 4 breathes at the top of each rep

18" box Squat
 3x 245, 275, 315, 315#

Lunch, Clients.....

Barbell RDL
 10x 50, 60, 70, 80kg

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 50#

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Clients......

Spin Bike
 - 45 minutes
 - aveHR 133
 - maxHR 149

Clients.....

After Work.....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.23 miles
 - 18:45
 - 8:24 pace
 - 203 ft. of elevation
 - definitely my fastest pace on this route.  Using Tuesday as a shorter, faster run but need to add back in a longer, slower run to my week.

Monday - Nov. 26

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 13 rpm
- Main Set @ 16kg
   - 10 minutes
   - 13rpm
 - 130 total reps in 10 minutes
 - definitely pushing the last 3 minutes.  Heavy breathing but stayed smooth.

Clients, Lunch, Clients....

Friday - Nov. 23

Road Run
 - 2-mile / 2-hour Tryptophan Run w/ Vertical Runner
 - I did 3 laps of the 2ish mile loop
 - 5.94 miles
 - 49:11
 - 8:17 pace
 - 249 ft. of elevation

Thursday - Nov. 22

Morning Hike w/ Josie and the pups
 - Wooster Memorial Park
 - 3.20 miles
 - 1:03:18
 - 248 ft. of elevation

Wednesday - Nov. 21

Dynamic Warm-up / Jump Rope 2 minutes

KB LongCycle
warm-up - 1 minute @ 10rpm x12, 16, 20, 24kg

Main Set
 - 1 minute Work/Rest @ 10 rpm x 12 sets
 - 28kg
 - this was challenging today, but I got through it

Rolling Thunder (r/l)
10x 90#
5x 135#
5x8 @ 172.5# on 3:00 timer

Tuesday - Nov. 20

Dynamic Warm-up + Jump Rope 2 minutes

Agility Ladder

Squat
 10x 45, 135#
 5x 205#
 20x 245# - 4 breathes at the top of each rep

18" box Squat
 3x 245, 275, 315#

Barbell RDL
 10x 50, 60, 70, 80kg

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 50#

Seated Calf Raise
 6x 45, 80, 105, 105, 105#

Clients......

After Work.....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.29 miles
 - 20:18
 - 8:51 pace
 - 178 ft. of elevation

Monday - Nov. 19

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 8minutes @ 12rpm, then 2minutes @ 13 reps
 - 122 total reps in 10 minutes

Spin Bike
 - 60 minutes
 - aveHR 135
 - maxHR 155

Lunch, Clients....

Thursday - Nov. 15

Dynamic Warm-up + Jump Rope 2 minutes

KB LongCycle
warm-up - 1 minute @ 8rpm x12, 16, 20, 24kg

Main Set
 - 1 minute Work/Rest @ 8 rpm x 12 sets
 - 28kg
 - went way smoother than I thought this might
 - but I am feeling the work after some rest

After Work...

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.92 miles
 - 29:13
 - 10:00 pace
 - 477 ft. of elevation

Monday - Nov. 12

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 2minutes @ 10rpm, then 6minutes @ 12rpm, last 2minute 13 reps
 - 118 total reps in 10 minutes

Sunday - Nov. 11

Trail Run w/ Josie
 - Hawthorne Park, Terre Haute, IN
 - 2.97 miles
 - 31:26
 - 10:42 pace
 - 230 ft. of elevation
 - a nice crisp morning jog.  Josie and a girlfriend are looking at their first 50k trail run this coming May and this is the 5k (almost got it right) course that they would loop.

Friday - Nov. 9

Pool Swim
 - Wooster HS
 - 10x 100 yds. - working on breathing every other stroke as opposed to my usual every stroke
 - faster than usual but out of breath because I don't always relax and exhale fully under water.

Thursday - Nov. 8

Jump Rope - 2 minutes

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

KB LongCycle Ladder
 1x 12, 16, 20, 24, 28, 32, 36kg
 2x 12, 16, 20, 24, 28, 32, 36kg
 3x 12, 16, 20, 24, 28, 32, 36kg
 4x 12, 16, 20, 24, 28, 32, 36kg
 5x 12, 16, 20, 24, 28, 32, 36kg
 6x 12, 16, 20, 24, 28, 32, 36kg
 7x 12, 16, 20, 24, 28, 32, 36kg
 8x 12, 16, 20, 24, 28, 32kg

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.87 miles
 - 44:23
 - 11:28 pace
 - 629 ft. of elevation

Wednesday - Nov. 7

Jump Rope - 2 minutes

Side Hurdle(3x 6") Step to Sprint x 6(r/l)

Bench Press
 10x 45, 135, 185, 205, 205, 205#
Pullup - 2" bar
 x8, 8, 8, 8, 8, 8
Decline Situp @ #2
 x25, 25, 25, 25, 25, 25

Incline DB Press
 10x 55, 65, 70, 75#
Reverse Grip Pullup - 2" bar
 x8, 8, 8, 8
Plank
 x60sec., 60sec., 60sec., 60sec.

Clients, Lunch, Clients.....

Tuesday - Nov. 6

Dynamic Warm-up + Jump Rope 2 minutes

Agility Ladder

Squat
 10x 45, 135#
 5x 205#
 20x 245# - 4 breathes at the top of each rep
 - felt very strong today.  Everything was locked down and on point.

18" box Squat
 3x 245, 275, 315, 335#

Barbell RDL
 10x 50, 60, 70, 80kg

Surge Overhead Walking Lunge
 3x 8(r/l) @ 50#

Seated Calf Raise
 6x 45, 80, 105, 105, 105#

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

After Work.....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.16 miles
 - 19:43
 - 9:07 pace
 - 144 ft. of elevation

Monday - Nov. 5

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 4minutes @ 10rpm, then 5minutes @ 12rpm, last minute 13 reps
 - 113 total reps in 10 minutes

Rolling Thunder
10x 90#
5x 135#
3x 180#
 x10+ (r/l) @ 200#
    - Left x 11
    - Right x 5, 2, 1, 1, 1

Clients, Lunch, Clients....

Sunday - Nov. 4

Ruck Hike w/ Josie, Joe and pups
 - Wooster Memorial Park
 - 35-40# ruck
 - 5.39 miles
 - 1:47:30
 - 664 ft. of elevation
 - explored a new trail that is being cut in.  Very nice day outside.

Saturday - Nov. 3

Rich Dalessandro Memorial 5k Run
 - Dalton, OH

Warm-up
 - 1.98 miles
 - 17:32
 - 8:52 pace
 - 100 ft. of elevation
 - aveHR 150
 - maxHR 171

Race
 - 3.13 miles
 - 22:22
 - 7:08 pace
 - 161 ft. of elevation
 - aveHR 173
 - maxHR 190

Thursday - Nov. 1

Jump Rope - 2 minutes

KB LongCycle
 - warm-up
 - 2-minutes @ 10 rpm x 12, 16, 20kg

Main Set
 - 5 minutes
 - 24kg
 - 10 rpm
 - i wanted to quit at 3minutes but glad i self-talked myself onto 30sec./5-reps at a time to finish it out. 

Lunch, Clients.....

Wrist Roller
 x24, 24, 24, 24kg

Clients...

Spin Bike
 - 30 minutes
 - aveHR 129
 - maxHR 148

Clients.....

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.15 miles
 - 19:18
 - 9:00 pace
 - 140 ft. of elevation

Wednesday - Oct. 31

Dynamic Warm-up + Jump Rope - 2 minutes

Squat
 10x 45, 135#
 5x 185#
 20x 235# - 4 breathes at the top of each rep

18" box Squat
 2x 235, 275, 315#
 1x 345#

Barbell RDL
 10x 50, 60, 70, 80kg

Seated Calf Raise
 6x 45, 80, 105, 105, 105#

Lunch....

Spin Bike
 - 21 minutes
 - aveHR 116
 - maxHR 135

Clients....

Tuesday - Oct. 30

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 10 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 5minutes @ 10rpm, then 12, 12, 12, 12, 13
 - 111 total reps in 10 minutes

Rolling Thunder
 - 3x 10 (r/l) @ 180# on 3:00 timer
 - left is still clearly the strong arm.  Right began to fail after 5 reps of the second set but got through them all.

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.20 miles
 - 20:08
 - 9:10 pace
 - 122 ft. of elevation

Sunday - Oct. 28

SwimRun NC
 - Hanging Rock State Park
 - 17.59 miles total
 - 15.84 miles of trails
 - 3066 yds. of swimming
 - 5:39:40 total time
 - 4220 ft. of elevation gained

Being only 2-weeks post Ironman Louisville for Josie, this was a big event and struggle through the first 12 miles.  I helped tow her up some of the trails at hiking speed.  At some point, her competitive spirit/stubbornness kicked in and she was moving well, very impressive.  We were a little worried about the first checkpoint time cut-off which we made by 15-minutes, but improved as the day progressed and were ahead of the 2nd/last time-check by 45-50 minutes.  Overall a fun event with 20 transitions between run and swim with some amazing views during the outing.  Temperatures started at 42 degrees and finish with sunny and 60 degree skies.  Water temps were a crisp high-50s to 60 degrees.

Friday - Oct. 26

SuperSet
 - Bench Press 10x 45, 135, 185, 205, 215, 225#
 - Pullup x6, 6, 6, 6, 6, 6
 - Decline Situp #2 x20, 20, 20, 20, 20, 20

Lunch.....

Jump Rope - 2 minutes

15 Minutes
 - Sandbag Drag(80#) Bear Crawl
 - Arm Over Arm rope pull back to start
 - 5-10-15-20-25yds.
 - 3 full rounds + 5yds. out/back

Thursday - Oct. 25

Jump Rope - 2 minutes

Hurdle Jumps - 12" x 6
 - straight / lateral / straight x4 each

KB LongCycle
 - warm-up @ 12, 16, 20, 24, 28kg x 1minute @ 6 rpm

Main Sets - 9 minutes rest between
 - 32kg x 3 minutes @ 6 rpm
 - 28kg x 3 minutes @ 8 rpm
 - 24kg x 3 minutes @ 10 rpm
 - been a while since I've worked this hard with the bells.  Felt good but challenging.

Lunch, Clients...

Wednesday - Oct. 24

Jump Rope - 2 minutes

Agility Rings
 - double leg x6, single leg x6 (r/l)

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 10 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 6minutes @ 10rpm, then 12, 12, 13, 13
 - 110 total reps in 10 minutes
 - felt good but working

Erg - drag #6
 - 2000m
 - 6:51.6
 - 1:42.9 ave500m
 - aveHR 164
 - maxHR 175
 - Hard first 10 pulls then settled to 1:44-45 and finished with a hard 10 pulls the last 100m
 - smooth but working

Client, Lunch, Clients....

Tuesday - Oct. 23

Dynamic Warm-up / Jump Rope - 2minutes

Multi-directional Hurdle Jumps to Sprint x10
Side Hurdle Step to Sprint x5 (r/l)

Squat
 10x 45, 135#
 5x 185#
 20x 235# - 4 breathes at the top of each rep
 - wore the rehband knee sleeves today.  Just felt needed after the 45# warm-up set.

18" box Squat
 3x 235, 275, 315, 315, 315#

Barbell RDL
 10x 60, 70, 80, 90kg

Client, Lunch, Clients.....

Rolling Thunder
 - 5x 10 (r/l) @ 160# on 3:00 timer
 - I've accepted an invite to compete again at the Arnold.  I have elected to only compete in the Rolling Thunder contest on Friday morning.  Endurance is still my main focus, but felt RT could be fit in without undue harm.

Ab Wheel
 x6, 8, 10, 12

Hanging Knee Raise w/ twist (r/l)
 x10, 10, 10

Friday - Oct. 19

Jump Rope 2 minutes

Agility Ladder

Double KB Clean+Jerk
 - 30 sec. Work/Rest
 - warm-up @ 12, 16, 20kg @ 6 reps x2 sets
- Main Set
    - 24kg @ 6 reps x 10 sets

1-arm Clean + Strict Press Ladder
 -1x 16, 20, 24, 28, 32kg
 -2x 16, 20, 24, 28, 32kg
 -3x 16, 20, 24, 28, 32kg
 -4x 16, 20, 24, 28, 32kg
 -5x 16, 20, 24, 28, 32kg

Thursday - Oct. 18

Dynamic Warm-up + Jump Rope 2-minutes

Box Jumps
 - 18-24-30"
 - 3sets of 5

18" Box Drop to 360degree spin over 12" hurdle x2 spins each direction
18" Box Drop to 360degree spin over 18" hurdle x2 spins each direction
24" Box Drop to 360degree spin over 12" hurdle x1 spin each direction

Clients, Lunch....

Band Resisted Lateral Shuffles
 - 3x 4 (r/l) - 5yds. out and back for speed and quickness

Squat
 10x 45, 135#
 5x 185#
 20x 225# - 4 breathes at the top of each rep

18" box Squat
 3x 225, 275, 315#
 2x 335, 355#
 1x 375#

Barbell RDL
 10x 40, 60, 70, 80kg

Clients....

Wednesday - Oct. 17

Dynamic Warm-up / Jump Rope 2-minutes

KB LongCycle
 warm -up @ 12kg x 2 minutes @ 10 rpm

main set
 - 16kg x 10 minutes
 - 10 rpm, last 2 minutes @ 12 and 13 reps respectfully
 - felt good

Lunch, Client....

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

Clients...

Tuesday - Oct. 16

Pool Swim
 - Wooster HS
 - 50-100-150-200-250-250-200-150-100-50yds on 7 breathes rest
 - 50-100-150-200-250-250-200-150-100-50yds on 7 breathes rest w/ pull buoy and hand paddles
 - 3000 yds. total
 - 1:04:59 total time

Lunch, Clients....

Sunday - Oct. 14

Road Bike
 - chasing around to cheer Josie throughout the Ironman
Part One - some of the bike course and beginning of the run
 - 26.56 miles
 - 2:28:50
 - 1142 ft. of elevation
Part Two - second half of the run
 - 14.74 miles
 - 2:48:17
 - 121 ft. of elevation

Friday - Oct. 12

Road bike w/ Josie
 - Louisville, KY
 - shaking the legs out after driving down for the Ironman Sunday
 - 15.65 miles
 - 1:09:36
 - 230 ft. of elevation

Thursday - Oct. 11

Dynamic Warm-up + 2-minutes Jump Rope

Agility Ladder

Squat
 10x 45, 135#
 5x 185#
 20x 225# - 4 breathes at the top of each rep
 - timed the set for the first time: 3:12 total time under load

18" box Squat
 3x 225, 275, 295, 315, 325, 335#

Barbell RDL
 10x 40, 50, 60, 70kg

Client...

Pool Swim
 - Wooster HS
 - 5x 100yds. on 2:20
 - 5x 100yds. on 2:15 w/ pull buoy
 - 5x 100yds. on 2:00 w/ pull buoy and hand paddles
 - 1500 yds. total
 - not bad for the first time back in the water after 8-9 weeks off

Lunch, Clients....

Tuesday - Oct. 9

Erg
 - drag #6
 - 30 minutes
 - 1st 10-minutes ~1:57-2:01
 - 2nd 10-minutes (30sec. Hard ~1:38-:42/ 30sec. Easy ~1:58-2:03)
 - 3rd 10-minutes ~1:56-1:59
 - 7830m total
 - 1:54.8 ave500m total
 - aveHR 146
 - maxHR 164

Monday - Oct. 8

Dynamic Warm-up / Jump Rope 2-minutes

Double KB Clean+Jerk ladder
1x 12, 16, 20, 24, 28, 32, 36kg
2x 12, 16, 20, 24, 28, 32, 36kg
3x 12, 16, 20, 24, 28, 32, 36kg
4x 12, 16, 20, 24, 28, 32, 36kg
5x 12, 16, 20, 24, 28, 32, 36kg

Clients...

6x 12, 16, 20, 24, 28, 32, 36kg
7x 12, 16, 20, 24, 28, 32, 36kg

Saturday - Oct. 6

Hike w/ Josie before a wedding
 - Mt. Sunapee, New Hampshire
 - 6.89 miles
 - 2:53:07
 - 1916 ft. of elevation
 - peak elevation 2738 ft.

Thursday - Oct. 4

Jump Rope - 2 minutes

KB LongCycle
Warm-up
 - 1 minute x 10 rpm @ 12, 16, 20kg
Main Set
 - 24kg x 3 minutes
 - 10 rpm

Bench Press
 10x 45, 135, 185, 205, 205, 205#
Pullup - 2" bar
 x8, 8, 8, 8, 8, 8
Decline Situp @#2
 x25, 25, 25, 25, 25, 25

Clients, Lunch....

Incline DB
 10x 55, 65, 75, 80#
CloseGrip Pullup - 2" bar
 x8, 8, 8, 8
SB Plank Cirles (r/l)
 x8, 8, 8, 8

4-way JumpStretch ankle
- 3x 10 @ #3 band

DB Row w/ FatGripz
 10x 55, 65, 75, 85, 95#

Lat. DB Raise w/ Fat Gripz
 10x 15, 20, 20, 20#

Hanging Knee Raise w/ twist (r/l)
 x6, 8, 10, 10

Wrist Roller
 x24, 28, 32, 36kg

Wednesday - Oct. 3

Dynamic Warm-up / Jump Rope 2 minutes

Squat
 - 10x 45, 135#
 - 5x 185#
 - 20x 225# - 4 breathes at the top of each rep

Client...

18" box squat
 3x 225, 275, 275, 275#

Clients....

Tuesday - Oct. 2

LongCycle
 - 16kg @ 10 minutes
 - 10 rpm

Client....

Sandbag Get-up
 - 60# @ 10 minutes
 - 52 reps total

SB Crunches
 x30, 30, 30

Clients...

Sunday - Sept. 30

Road Bike w/ Josie
 - Holmes County Trail + a few roads
 - 40.49 miles
 - 2:18:03
 - 17.6 aveMPH
 - 364 ft. of elevation
 - aveHR 111
 - maxHR 131
 - legs felt surprising good, but we were both glad to have chosen to ride the flat Holmes County Trail.

Road Run off the bike
 - 1.64 miles
 - 15:14
 - 9:17 pace
 - 42 ft. of elevation
 - aveHR 139
 - maxHR 147
 - Keeping Josie use to the run after the bike.  She is 2 weeks out from her first full Ironman in Louisville, Kentucky.  Feet and legs felt like shit the first 8-9 minutes but were actually feeling better by the end.  

Saturday - Sept. 29

Akron Marathon
 - part of the Team Bracken, Trample ALS team
 - Steve was diagnosed in 2012 with ALS and they needed support.  An all female team was doing the pushing, I was there to lift and help Steve when he needed to use the bathroom or get up to stretch.
 - 26.80 miles
 - 5:08:56
 - 11:31 pace
 - 848 ft. of elevation

These girls were running fast.  That 11:31 pace included all our stoppage time.  When the chair was moving, our splits were around 10 minute pace and hit 8 minute pace routinely on the downhills.  I guess that is what you get when most of these women are Boston Marathon qualifiers.  I could have used much better run training leading into this, but was very happy to complete it on the banked fitness of earlier this year. 

Friday - Sept. 28

Ashland University throwers circuit here at Durniat Strength

10 stations
 - 1 minute of work / 2:05 rest
1) Sandbag over bar - 120, 150, 200, 250, (failed to pick the 300#)
2) Endless Rope
3) Truck Knee Tucks
4) Overhead Medley - 110# log, 165# Andrew's Axle, 220# axle with truck tires, 200# log (cleaned, but not lockout on press)
5) Arm-Over-Arm Rope pull - sled+205#
6) 150 yds. Farmers walk with 32kg
7) Sandbag Clean + Throw @ 60#
8) Sandbag Bear Crawl @ 80#
9) Overhead Lunge Walk w/ 50# Surge
10) Mace Slams on tire

Always a fun time have these athletes over every fall.

Thursday - Sept. 27

Dynamic Warm-up / Jump Rope 2minutes

Squat
10x 45, 135#
 5x 185#
20x 215# - 4 deep breathes at the top of each rep
 - arms and upper-back were feeling it today

18" box Squat
 3x 135, 225, 275, 315#

Machine Leg Curl
 10x 70, 80, 90#

Band resisted sprint interval
 - 5/15sec. Work/Rest x 6 sets - 20seconds rest will be more ideal to keep foot speed high and ground contact time minimal.  Next time.

Box Stride Jumps - 14"
 3x 5(r/l)

Wednesday - Sept. 26

3-mile Interval track work
 - College of Wooster outdoor track
 - 1.0 miles - 8:15
 - 0.25 - 1:37.6
 - 0.25 - 2:02.5
 - 0.25 - 1:39.8
 - 0.25 - 2:11.1
 - 0.13 - 48.4
 - 0.12 - 1:10.6
 - 0.13 - 47.8
 - 0.12 - 1:10.3
 - 0.13 - 47.8
 - 0.12 - 1:12.6
 - 0.13 - 46.9
 - 0.12 - 1:12.4
 - 0.25 - 2:15.6 - cooldown jog
 - 0.25 - 3:41.6 - cooldown walk
 - This series felt better this week and my hard efforts were about 2-3 seconds faster as well.  Still re-learning how to run 'hard/fast'.

Tuesday - Sept. 25

Bench Press
 10x 45, 135, 185, 205, 205, 205#
Pullup - 2" bar
 x8, 8, 8, 8, 8, 8
Decline Situp @#2
 x25, 25, 25, 25, 25, 25

Incline DB
 10x 55, 65, 75, 75#
CloseGrip Pullup - 2" bar
 x8, 8, 8, 8
SB Plank Cirles (r/l)
 x6, 6, 6, 6

Lunch, Client....

4-way JumpStretch ankle
- 3x 10 @ #3 band

DB Row w/ FatGripz
 10x 55, 65, 75, 85, 95#

Lat. DB Raise
 10x 15, 20, 20, 20#

Hanging Knee Raise w/ twist (r/l)
 x6, 8, 10, 10

Wrist Roller
 x24, 28, 32kg

Monday - Sept. 24

Dynamic Warm-up / Jump Rope 2minutes

Multi-directional 6" hurdle jumps to sprint
  x10
Side Hurdle Steps to sprint x5 (r/l)

Client....

Squat
10x 45, 135#
 5x 185#
20x 215# - 4 deep breathes at the top of each rep
 - nice and smooth so far, that will change soon

Walking Lunge (r/l)
2x 8 - 50# overhead surge
1x 8 - 60# sandbag front rack
2x 8 - 80# sandbag front rack

Client...

SuperSet ladder
 - Sandbag Getup (r/l) @ 80#
 - Sandbag Side Load (r/l) @ 80#
x1, 2, 3, 4, 5, 6

Clients....

Sunday - Sept. 23

Road Bike w/ Josie
 - 49.67 miles
 - 3:02:57
 - 16.3 aveMPH
 - 1292 ft. of elevation
 - aveHR 109
 - maxHR 150

Nice and easy riding.  Flat route up in Medina County that she rode last week for a charity ride.

Friday - Sept. 21

Dynamic Wam-Up / Jump Rope 2 minutes

Hurdle Jumps - 6" x 6
 - str./lat./str. x6 each

Sandbag circuit
 - Every minute on the minute x10 sets
 - 200# bag down/back - 10 yds.
 - 5x dive bomber pushups

Clients.....

KB Double Clean + Jerk ladder
 1x 12, 16, 20, 24, 28, 32, 36kg
 2x 12, 16, 20, 24, 28, 32kg
 3x 12, 16, 20, 24, 28kg
 - low back was tight and 'pinching' in the rack position, shut it down and adjusting around the pain

Seated DB Press
 10x 25, 30, 35, 40#

Clients....

Thursday - Sept. 20

Jump Rope - 2minutes

Agility Ladder

SuperSets
Bench Press
 10x 45, 135, 185, 205, 205, 205#
Pullup - 2" bar
 x 5, 6, 7, 8, 9, 10
Decline Situp @#2
 x 10, 15, 20, 25, 30, 35

SuperSets
Incline DB
 10x 55, 65, 75, 75#
Reverse Pullup - 2" bar
 x 6, 7, 8, 9
Ab Wheel
 x 5, 8, 10, 12

Lat. Pulldown
 15x 140, 150, 160#
SB Crunch
 x25, 30, 35

Lunch....

Wrist Roller
 x24, 28, 32kg

Wednesday - Sept. 19

Dynamic Warm-up / Jump Rope 2minutes

Agility Rings

Squat
10x 45, 135#
5x 185#
20 rep breathing squat set @ 205# - 4 deep breathes at the top of each rep
 - these went WAY better than I was thinking

18" box squat
 3x 135, 225, 275, 295, 315, 335#

Lunch......

Bulgarian Split on Hurricane (r/l)
 6x handles+0, +50, +90, +90#

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

Client...

45 degree Back Ext.
 x10, 10, 10

4-way JumpStretch ankle mobility
 3x 10

Tuesday - Sept. 18

3-mile Interval track work
 - College of Wooster outdoor track
 - 1.0 miles - 8:07
 - 0.25 - 1:39.5
 - 0.25 - 2:09.0
 - 0.25 - 1:41.7
 - 0.25 - 2:11.1
 - 0.13 - 52.1
 - 0.12 - 1:08.3
 - 0.13 - 51.2
 - 0.12 - 1:08.4
 - 0.13 - 49.6
 - 0.12 - 1:10.6
 - 0.13 - 50.7
 - 0.12 - 1:08.5

Lunch, Clients....

Sunday - Sept. 16

Road Bike w/ Josie
 - 75.6 miles
 - 5:01:53
 - 3150 ft. of elevation
 - aveHR 117
 - maxHR 151
 - Josie is 1-month away from her first full Ironman and wanted to get a long weekend of riding in.  She road 50 miles Saturday with another friend.  Definitely lots of saddle time for her this weekend.

Saturday - Sept. 15

Group Ruck training

 - Wooster Memorial Park

The group of 11 of us started with the crossfit inspired Bring Sally Up, a sound by Moby (Flower), we did thrusters with our packs.  Basically 3.5 minutes of thrusters to warm-up and make the crossfit attendees feel welcomed.  

Next we put our rucks on for a 0.5 mile hike to where I stashed the sandbags.  Here we partnered up for a 10-minute sandbag get-up test, I told everyone the standard was 70 reps combined.  I didn't this solo because of the odd numbers.

After this we put rucks back on and refilled water before heading down the trail for a 2-mile hike.  But I added a 40# sandbag that needed to always be carried and a 25# sledgehammer that also needed to be carried, but it had to remain overhead at all times.  Obviously these items were passed around and more or less evenly distributed among the group over time.

During our hike we stop in the knee deep stream to cool off with 10 pushups as a group and then 10 burpees as a group, then it was back to hiking and an off trail section I planned.  The off trail section took us up a stepper ravine which made carrying the sledge overhead more fun.  At the top we rejoined a trail and this led us to the cut tree I had been eyeing for about 2 years for this very occasion.  

We started with 5 people on the tree section but quickly learned that 4 people created better footing for all.  It wasn't a little weight, but not crushing either and everyone did great in working together to carry the tree for 0.5 miles.  After stashing the tree for a later date use, we continued back to the sandbags.

Here we partnered up again and did the following:

 - Clean and throw the sandbag the length of the field ~100 yards

 - Side throw the sandbag the length of field

 - bear crawl with sandbag pulled between legs

 - buddy carry

 - buddy bear crawl for 20 yds. 

Then we refilled water and hiked the 0.5 miles back to the car parking lot.  Here I wanted to finish off with a special clapping session.  One I knew most would think since we were back at the cars that we were finished and two, clapping sounds so simple.  So with arms extended out to the side, we performed overhead claps for 100 reps together on my count.  The shoulders really start to burn after 50 reps and the packs additional weight really starts to weigh on you as well.

Everyone did great and many are already waiting for the fun to happen again.

Friday - Sept. 14

Double KB C+J ladder
 - 1x 12, 16, 20, 24, 28, 32, 36kg
 - 2x 12, 16, 20, 24, 28, 32, 36kg
 - 3x 12, 16, 20, 24, 28, 32, 36kg
 - 4x 12, 16, 20, 24, 28, 32, 36kg
 - 5x 12, 16, 20, 24, 28, 32, 36kg

40kg x 1, 2, 3
 - heavy but good reps

Thursday - Sept. 13

Road Bike
 - 19.48 miles
 - 1:00:50
 - 19.2 aveMPH
 - 1008 ft. of elevation
 - aveHR 149
 - maxHR 173

Lunch....

Clients..

Wednesday - Sept. 12

Dynamic Warm-up / Jump Rope 2 minutes

Beep Test
 - 20m course
 - Level 10.2 reached - 1620m total covered
 - aveHR 160
 - maxHR 178
 - 9:16 total time
 - definitely going to do this more often

Squat
 10x 45, 135, 185, 225, 225, 225#

High Box Squat - 18" - this still puts me right at parallel
 3x 135, 225, 275, 295#

JumpStretch 4-way ankle band
 3x10 (r/l) @ #2 band

Clients....

Tuesday - Sept. 11

Jump Rope - 2minutes

SuperSet
-Bench Press
 12x 135, 165, 185, 185, 185#
-Pullup - 2" bar
 x6, 6, 6, 6, 6
-Decline Situp @#2
 x20, 20, 20, 20, 20

SuperSet
-Incline DB
 10x 55, 65, 75, 75#
-Pulldown
 12x 140, 160, 180, 180#
-45 degree Back Ext.
 x10, 10, 10, 10

Lunch, Client....

Erg
 - drag #7
 - 20 minutes
 - 5163m
 - 1:56.3 ave500m
 - aveHR 140
 - maxHR 150

Clients....

Monday - Sept. 10

Agility Ladder

Turkish Get-up
 3x 16, 20, 20kg

SuperSets
-Deadlift
 10x 60, 80, 100, 120, 130, 130kg
-Toe-to-Bar
 x6, 6, 6, 6, 6, 6

-Zuercher
 6x 60, 80, 100, 120kg
-SB Crunch
 x20, 20, 20, 20

-Suitcase DL (r/l)
 5x 60, 80, 90kg
-SB Pike
 x5, 5, 5

Clients.....

Airborne Lunge (r/l)
 x3, 3

Saturday - Sept. 8

Road Bike in the rain
 - 36.84 miles
 - 2:11:10
 - 16.9 ave MPH
 - 1851 ft. of elevation
 - aveHR 141
 - maxHR 173

Friday - Sept. 7

SuperSet
-Yoke walk
 - down/back 40'
 - 2x 242, 2x 342, 2x 442, 1x 542, 1x 602#
-Farmers Walk
 - down/back 40'
 - 2x 75, 2x 125, 2x 175, 1x 225, 1x 250#

Thursday - Sept. 6

Squat
 10x 45, 135, 185, 225, 225, 225#

High Box Squat - 18" - this still puts me right at parallel
 6x 135, 225, 275, 275#

Bulgarian Split Squat - on Hurricane machine
 6(r/l)x +0, +50, +90#

Clients, Lunch....

Seated Calf Raise
 6x 45, 80, 105, 105, 105#

Machine Leg Curl
 10x 70, 90, 100, 100#

Lateral Band Walk
 - 3x 10 (r/l)

JumpStretch 4-way ankle band
 3x10 (r/l) @ #2 band

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.25 miles
 - 24:04
 - 10:40 pace

Wednesday - Sept. 5

Road Run
 - 2.26 miles (same loop as yesterday)
 - 18:38
 - 127 ft. of elevation
 - 8:14 pace

SuperSet
-Bench Press
 10x 135, 165, 185, 185, 185#
-Pullup - 2" bar
 x6, 6, 6, 6, 6

SuperSet
-Incline DB
 10x 55, 65, 75, 75#
-Pulldown
 12x 120, 140, 160, 180#

Clients.....

SuperSet
-Dips
 x15, 15, 15
-Neutral Grip Pullup
 x6, 6, 6
-Wrist Roller
x24, 24, 24

Tuesday - Sept. 4

KB Turkish Get-up (r/l)
 3x 8, 12, 16kg

SuperSet
-Deadlift
 10x 60, 80, 100, 120, 130kg
-Toe-to-Bar
 x6, 6, 6, 6, 6

Zuercher
 5x 60, 80, 100, 120kg

Suitcase DL (r/l)
 5x 60, 80, 90kg

Clean to Front Squat reps
 5x 40, 50, 60, 70kg

Client..

Airborne Lunge (r/l)
 x3, 3, 3

Lunch, Client...

Road Run
 -  2.2-ish mile loop (GPS was not working for some reason)
 - 18:23

Friday - Aug. 31

Sandbag Circuit
 - every minute on the minute for 10 minutes
 - 150# sandbag shoulder and walk 10yds. down/back
 - 5x DiveBomber Pushups

Sandbag Shoulder (r/l)
 - 200# bag
 x1, 2, 3

Clients.....

After Work....

Open Water Swim w/ Josie

 - Killbuck Lake

 - 1485 yds.

 - 32:08

Thursday - Aug. 30

Double KB Clean+Jerk
1x 12, 16, 20, 24, 28, 32, 36kg
2x 12, 16, 20, 24, 28, 32, 36kg
3x 12, 16, 20, 24, 28, 32, 36kg
4x 12, 16, 20, 24, 28, 32, 36kg
5x 12, 16, 20, 24, 28, 32, 36kg
6x 12, 16, 20, 24, 28, 32, 36kg
7x 12, 16, 20, 24, 28, 32, 36kg (no full rep on 6, went 5+2 last set with 36kg)
 - heavier bells started to feel heavy after 4x.  Very enjoyable series overall though.
 - 196 total reps for those curious

Lunch....

Barbell Press
 10x 45, 65, 85, 95, 105#

DB Row w/ FatGripz
10x 45, 55, 65, 75, 85#

Lateral DB Raise
10x 15, 17.5, 20#

DB Shrugs
15x 50, 70, 90#

Sledge Hammer Int/Ext rotation (r/l)
 8# choked up x10, 10, 10

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.21 miles
 - 24:05
 - 206 ft. of elevation
 - 10:53 pace

Wednesday - Aug. 29

Squat
 10x 45, 135, 185, 205, 225, 225#

High Box Squat - 18" (touch, no sitting)
 6x 135, 225, 245, 265#

Bulgarian Split - on Hurricane machine
 6(r/l) x handles+0, +50, +50#

Overhead Surge Lunge (r/l)
 8x 50, 50, 50#

Seated Calf Raise
 6x 45, 80, 105, 105, 105#

Lateral Band Walk
 - 3x 10 (r/l)

Barbell Lateral Lunge (r/l)
 6x 15, 20, 20kg

Stretch / Foam Roll

Machine Leg Curl
 10x 70, 80, 90, 100#

Tuesday - Aug. 28

Bench Press
 10x 45, 115, 135, 155, 175, 185#

Pullup - 2" bar
 x 2, 4, 6, 8, 10

Lunch....

Incline DB Press
 12x 45, 55, 65, 75#

Pulldown
 12x 100, 120, 140, 160#

Low Incline DB Press
 15x 50, 60, 60#

Reverse Grip Pullup - standard bar
 x2, 4, 6, 8, 10

Dips
 x10, 15, 20, 25

Neutral Grip Pullup
 x2, 4, 6, 8, 10

DB Kickback
 10x 15, 20, 25#

Straight Bar Curl
 10x 45, 55, 65#

Side DB Raise
 12x 10, 15, 15#

Wrist Roller
 x20, 24, 24kg

After Work....

Road Bike
 - 19.03 miles
 - 1:10:14
 - 16.1 aveMPH
 - 1101 ft. of elevation
 - aveHR 129
 - maxHR 165

Monday - Aug. 27

Deadlift
 10x 60, 80, 100, 120kg

Sumo DL
 6x 60, 80, 100, 100kg

Zercher
 5x 60, 80, 100, 100kg

Suitcase DL (r/l)
 6x 60, 70, 80, 80kg

Friday - Aug. 24

Double KB Clean+Jerk
 10x 12, 16, 20, 24, 28kg
 8x 12, 16, 20, 24, 28kg
 6x 12, 16, 20, 24, 28kg
4x 12, 16, 20, 24, 28kg
2x 12, 16, 20, 24, 28kg

Thursday - Aug. 23

Spin Bike
 - 60 minutes
 - aveHR 115
 - maxHR 137

Lunch....

Various 10# MedBall Throws
 - side slams, overhead slam, overhead for height. side towards wall, overhead forward to wall

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.29 miles
 - 25:16
 - 11:03 pace
 - 207 ft. of elevation

Wednesday - Aug. 22

More low structure / High variety lifting throughout the day.

Squat
 10x 45, 135, 155, 175, 195#

Lateral Lunge w/barbell (r/l)
 8x 5, 10, 15kg

Bulgarian Split on Hurricane machine
 3x 8@ empty handles

Reverse Hyper
 10x 50, 50, 50#

Leg Curl machine
10x 70, 70, 70#

Lunch.....

Leg Press
 20x 200, 290, 400#

Surge Overhead Lunge walk
 3x 8 steps (r/l) @ 30#

Dollie Leg Curl
 x12, 12, 12

Jane Fonda
 3x 8 in all positions

Decline Situp @ #3
 x20, 20, 20

Tuesday - August 21

Random lifts but wanted to do something.  I guess we could call this relaxed lifting.  Going for variety and unstructured.

DB Incline
 15x 40, 45, 50, 55, 55#

Seated Calf Raise
 8x 45, 80, 80, 80#

T-Bar Row
 12x 45, 70, 70, 70#

Internal + External Ankle
 w/ #2 jump stretch band
 3x 10 (r/l)

3-way Shoulder Raise
 10x 2.5, 5, 5#

Low Incline DB Press
 10x 50, 60, 65, 70#

Single-Leg Standing Calf Raise (r/l)
 x5, 5, 5

N. Pulldown
 10x 80, 100, 120, 140#

45degree Back Extension
 x10, 10, 10

Hurricane Shrugs
 10x 90, 90, 90#

Bench Press - paused top/bottom
 10x 135, 135, 135#

Fat Gripz DB Row
10x 40, 50, 60#

Wrist Roller
 x 20, 20, 20kg

DB Curl
12x 20, 25, 30#

Landmine twist (r/l)
 x10, 10, 10, 10

45# Plate Front Raise
 x10, 10, 10

DB Kickback
10x 10, 15, 20#

SB Crunch
 x25, 25, 25

Barbell Curl
10x 45, 65, 65#

Sunday - Aug. 19

Swim the the Moon 5k
 - open water swim

Pinckney State Recreation Area, Michigan
 - 3.18 miles
 - 2:24:18
 - 2:34 /100yds. pace
 - no wetsuit

Definitely a huge distance PR without a wetsuit.  1.2-miles at both half-ironman distances were no wetsuit, but my full ironman 2.4-mile swim was with a wetsuit.  I get a huge boost from the wetsuit and don't get worried in open water if I have it.  I was happy that I felt smooth, relaxed and confident the entire time I was in the water.  I was starting to feel tired towards the end and afterwards but not a deep fatigue like in other events I've done.  Now I really need to work on going faster, both here in the water and with my running.  But now it is time to rest and recharge the batteries.  No more big events for the rest of the year, just play. 

Saturday - Aug. 18

Hike with the pups
 - Wooster Memorial Park
 - 2.67 miles
 - 54:54
 - 213 ft. of elevation

Thursday - Aug. 16

Spin Bike
 - 43 minutes
 - aveHR 125
 - maxHR 141

Wednesday - Aug. 15

Leg Press
 20x 200, 200, 200#

Leg Curl
 12x 70, 70, 70#

Leg Extension
 12x 90, 90#

After Work.....

Open Water Swim
 - Killbuck Lake
 - 26 minutes
 - 1180 yds.
 - no wetsuit

Tuesday - Aug. 14

Spin Bike
 - 47 minutes
 - aveHR 111
 - maxHR 126

Seated Calf Raise
 6x 45, 80, 105, 105, 105#

Saturday-Sunday, Aug. 11-12

Declaration Crossfit's - Survival Games
 - 3 person teams

Saturday

Event #1 was a mini tri
 - 6.2 mile bike on rented beach cruisers that definitely didn't fit me, but oh well, we were all on the same thing.  I finished 2nd behind my teammate and buddy who races bikes regularly.
 - 2000m Row immediately followed.  I finished in about 7:20. Then jumped in to help finish out Eric's last 450m.  After the bike we had 3 rowers which needed to row 2000m however we could.  Jared and I had such a lead off the bike we were able to help Eric with his last 800m.
 - Once we were done with all 6000m we could begin the swim/run portion.  We needed to complete a total of 12 laps; 75yds. swim and then run back around the pond to the start ~170yds.  Jared and I completed 5 and Eric finished 2.
 - We won this event in 44 minutes total, by 4-5 minutes over the next team, which we figured we would since Jared and I are strong endurance athletes.

Event #2 - Jump and Thrust
 - athlete 1 - max effort Thruster (Eric w/ 205#)
 - group effort for 500 jump rope double-unders (only one jumper at a time)
 - athlete 2 - max effort Thruster (myself w/ 205#)
 - group effort 500 double-unders
 - athlete 3 - max Thruster
 - Total is combined top 2 thrusters + total double-unders completed
 - 22 minute time limit. Tie breaker is time
 - I think we only managed to get 340 of the second set of double-unders and a last place finish here.  Double-unders got us bigtime.

Event #3 - obstacle course
Athlete #1 - me
 - ninja warrior board climb to ~12-15' x2
 - rope swing to balance beam and then out and back sprint over random barriers ~25yds.
Athlete #2 - Jared
 - rope swing to balance beam
 - sprint to sled and arm-over-arm pull sled up hill
 - push sled back to start
 - sprint back to start
Athlete #3 - Eric
 - rope swing to balance beam
 - sprint 50yds. to bear-crawl 100'
 - run 40yds. to monkey bars and complete 4 trips before returning to start
The rope swing frustrated Eric

Event #4 - GHD situps and DB snatches
 - Group effort to complete 150 GHD situps
 - DB snatches: 20@55#, 16@65#, 12@75#, 8@85#, 4@100#
 - we had to switch arms each rep

Sunday

Event #1 - Devils Barbell
 - 400m run: downhill and up a steep embankment
 - 30x push press @ 115#
 - 400m run
 - 40x clean @ 185#
 - 400m run
 - 50x 2-person deadlift @ 370#

Event #2 - gymnastic something
 - Jared - 60 wall ball - 10' with 20# ball then overhead Surge pipe lunge walk 25yds. x2
 - Eric - 30 handstand pushups then overhead Surge pipe lunge walk 25yds. x2
 - myself - 10 Ring Muscle-ups then overhead Surge pipe lunge walk 25yds x2
 - we did surprising well on this and came in 3rd place

Thursday - Aug. 9

Pool Swim
 - Freedlander outdoor pool
 - 1500yds. non-stop
 - 34:41

Lunch....

DB Curl + Press
10x 25, 30, 35#
5x 40, 45, 50#

Pulldown
 10x 100, 120, 140#
45 degree Back Extension
 x10, 10, 10

Wednesday - Aug 8

Pool Swim
 - Freedlander outdoor pool
 - 5x 100yds. on 2:30 - 3 strokes per breath - a PR set
 - 200yds.
 - short and sweet

Lunch....

Squat
 10x 45, 95, 115, 135, 155, 175#

Seated Calf Raise
 6x 45, 80, 105, 105, 105#

Tuesday - Aug. 7

Starting to recover from a head and chest cold.  Very likely from under recovering from the plethora of competitions and activities for the year.  Happy to be heading towards my off-season and easier exercise without diligent training for a couple of months.

Pool Swim
 - Christmas Run outdoor pool
 - 200 yds. warm-up
 - 6x50yds - 3 strokes/breath on 1:05 clock
 - 100yds. easy
 - 100yds sighting drill every 3rd breath
 - 100yds - 3 strokes per breath
 - keep pool time to under 30 minutes

Lunch, Clients....

Hitting up some of the crossfit skills I'll need for this weekend.

Double Unders
Barbell Squat Clean + Thruster 2x 95, 115, 135, 155, 185, 205#
Deadlift @ 135# x20
Ring Muscle-Up x2
Bar Muscle-up x2
Glute-Ham Situp x10
DB Snatch 5x 50, 65, 85, 95#
Double Unders

DB Curls
 10x 30, 35

Dips
 x10, 10, 10

3-way Shoulder Raise
 10x 5#

Sunday - July 29

Ohio Half Ironman 70.3
 - Delaware, Ohio

1.2 mile Swim
 - 58:57
 - no wetsuit
 - this beat me up.  I went in with great confidence and was thinking sub-50 minutes was very possible.  I learned I likely need to sight more in big crowds.  I didn't get into a rhythm until the last 750 yds.  The additional body contact was throwing me off and then I ended up with a half-ass side breaststroke or what I found to be a more efficient side stroke.

Transition #1
 - 4:25

56 mile Bike
 - 2:32:20
 - 22.03 aveMPH
 - my goal for the day was to average 22 mph.  The course was super flat and we had hardly any wind which made for fast times.  unfortunately without much terrain to navigate, we were on the pedals and not moving around on the bike much.  I was very tired of sitting in the aero position after 30 miles.  I just wanted to get off the stupid seat, but I managed.

Transition #2
 - 3:57

13.1 mile Run
 - 2:10:46
 - 9:51 pace
 - I felt very good and ran a steady race from start to finish.  I knew pushing hard on the bike was going to cost me, but I kept it under control and didn't need to force anything.  Very happy with how my lower body continues to improve in the run durability category, it is definitely making a difference.

Total Time: 5:50:24
 - a 7:18 PR from Muncie 2 years ago but still lots of time left to improve upon in the water and some on the run.
 - crazy to think that 2-years ago this was an 'oh crap can I do this event' and now I take one-day off and put in a decent time.  The evolution continues, now to learn how to rest.

Friday - July 27

Overhead Press
 10x 45, 65, 85, 95, 105, 95#

Pullup
 8x regular, reverse, close, wide, neutral

Monkey bars
 - all the way over and back

Rope climb from seated

 - 12'

After Work....

Open Water Swim
 - Killbuck Lake
 - 46:01

 - 2161 yds.

Thursday - July 26

Spin Bike
 - 30 minutes
 - aveHR 114
 - maxHR 138

Clients...

Barbell Snatch - full squat
 3x 20, 30, 40, 50, 50kg

Squat
 10x 45, 135, 185, 185, 185, 185#

Clients, Lunch.....

Sandbag Get-ups
 - 10 minutes @ 60#
 - switch shoulders every 10 reps
 - 56 reps total

Clients....

Wednesday - July 25

Jump Rope
 - double unders x200
 - time: 7:14

Barbell Thruster
 1x 135, 185, 205#

Jump Rope
 - double unders x200
 - time: 6:00

Total Time for the above: 16:00

DB Squat Snatch (r/l)
 5x 25, 35, 45, 55#
 2x 65, 75#

Lunch, Clients....

After Work....

Open Water Swim
 - Killbuck Lake
 - 36:28
 - 1600 yds.
 - felt good to be back in open water

Tuesday - July 24

Tire flips

 - 200yds.

 - 285# tire

 - Time: 9:40

Clients....

12 minutes

 - barbell clean + jerk @ 135# x3

 - 25m shuttle run x3

 - walk back rest

 - 13 total rounds within the time limit

Sunday - July 22

Road Bike
 - 26.2 miles
 - 1:21:22
 - 19.4 aveMPH
 - 1281 ft. of elevation
 - aveHR 141
 - maxHR 173

Took some time for the legs and brain to warm-up to biking again.  Felt strong at the finish.

Friday - July 20

Jump Rope
 - 3 minutes
 - double unders
 - best series x10 - 3 times

Bench Press
 10x 45, 95, 135, 165, 175, 185#

Pullups - 2" bar
 - regular x8
 - reverse x8
 - close x8
 - wide x8
 - neutral x8

Incline DB
 10x 45, 55, 65, 65#

12' Rope Climb from seated, no feet
 x1, 1

Pulldown
15x 90. 110, 120#

Dips
 x10, 15, 20

Straight bar curl
 10x 45, 65, 75#

V-Pushdown
 10x 60, 65, 70#

Wrist Roller
 x 16, 20, 24kg

MTI Tactical Athlete Work Capacity Assessment
 - wearing 32.5# weight vest
 - 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
Rest 1 minute
 - 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
Rest 1 minute
 - 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
 - 48 total reps, I was consistently 16 reps each time period

Everything today was broken up between clients.

Thursday - July 19

Dynamic Warm-up / Jump Rope 2 minutes

Lateral Band Walk
 3x 10 (r/l)

Box Jumps
 20" - 3x 12

OH Squat
 10x 20, 30kg

Barbell Clean - full squat catch
 3x 40, 50, 60, 70, 80, 80kg

Plate Overhead Lunge Walk (r/l)
 8x 25, 35, 45#

Seated Calf Raise
 6x 45, 80, 105, 105, 105#

Clients......

Pool Swim
 - Freedlander outdoor pool
 - 500 yds. - 10:33
 - 500 yds w/ pull buoy - 10:57
 - 500 yds. - 12:13
 - 36:15 total time
 - not too bad considering its been 5-6 weeks since my last swim

Lunch, Paperwork......

Jump Rope - double under practice
 - 6 jump best series

Deadlift
 10x 135, 185, 225, 225, 225#

Toe-to-Bar
 x6, 8, 10, 12, 15

DB RDL
 10x 35, 45, 55, 65, 75#

Decline Situp @#4
 x20, 20, 20

Wednesday - July 18

Road Run
 - 2.31 miles
 - 19:50
 - 8:35 pace
 - 103 ft. of elevation
 - aveHR 146
 - maxHR 164

Erg
 - 30 minutes
 - 7720m
 - 1:56.6 ave500
 - aveHR 146
 - maxHR 164

Clients, Lunch, Clients....

Spin Bike
 - 60 minutes
 - aveHR 127
 - maxHR 141

Tuesday - July 17

Jump Rope
 - double under practice
 - 3 minutes
 - 9 best series

Barbell Overhead Press
 10x 45, 65, 75, 85, 95#

DB Row
 10x 45, 55, 65, 75, 85#

Clients, Lunch, Client....

Double KB C+J
 - 30sec. work/rest

Warm-up
 2x 12, 16, 20kg

Main Set
 - 24kg x 8 sets
 - 6 rpm
 - more challenging than in the past but still strong.  Happy to be able to play with the bells again.

Barbell Thruster
 5x 20, 30, 40, 50, 60, 70kg

Clients.....

Standing DB French Press
 10x 35, 45, 55, 55#

DB Curl
 10x 20, 25, 30, 35#

Monday - July 16

Dynamic Warm-up / Jump Rope 2 minutes

OH Squat
 10 x 20, 40kg

Squat
 10x 135, 165, 185, 185#

Sandbag Circuit
 - Every minute on the minute x10
 - 150# sandbag down/back 10yds
 - 10x pushups

Clients......

Seated Calf Raise
 6x 45, 80, 105, 105, 105#

SLDL
 8x 12, 16, 20, 24kg

SB Crunch
 3x 30

Sunday - July 15

Hike w/ pups

 - Mohican State Park

 - 2.91 miles

 - 1:08:16

 - 233 ft. of elevation

 - nice to be out and moving again.  Body feels good, but not ready for much structure just yet.

Sunday - July 8

Silver Rush 50 trail run
 - Leadville, CO
 - 50.4 miles
 - 13:13:01
 - 15:44 pace
 - 7941 ft. of elevation
 - aveHR 133
 - maxHR 150
 - same exact course as the mtb

Started the day thinking this could very well be a DNF and wasn't sure if I could make it to the turn around cutoff by the 7.5 hour time limit.  I broke it down to 1-mile, one aid station at a time and convinced myself to power hike more than I thought I needed; any slight uphill.  It worked, as I ticked away miles I gained confidence and strength.  I can truly say that I got better as the day progressed and finished strong.  I still experienced the same effects at altitude as I did the day before on the mountain bike, but today I had experience and a plan for those areas.  I was in control again.  

Saturday - July 7

SilverRush 50 mountain bike
 - Leadville, CO
 - 50.4 miles
 - 7:02:56
 - 7.2 aveMPH
 - 7316 ft. of elevation
 - aveHR 148
 - maxHR 171
 - highest point 12,134'
 - lowest point 9.947'

Holy welcome to altitude.  Definitely challenging above 11,000' and I had to take numerous breathing breaks above 11,500'.  We hit 12,000' at 6 different point during the route.  Definitely more challenging than I anticipated but I managed to continue forward and work through the rough patches.  I began questioning myself after the first 11 miles which was all uphill.  Eating and moving was not possible, I had to stop to eat, then breathe, then continue. 

This ride led to lots of doubts about the run tomorrow.  

Wednesday - July 4

Road Bike w/ Josie
 - borrowed my brothers road bike
 - paved bike path following the Platte River North to the Clear Creek River path west
 - 30.04 miles
 - 2:01:54
 - 354 ft. of elevation
 - 14.8 aveMPH
 - aveHR 111
 - maxHR 135

Tuesday - July 3

Hiking
 - Mt. Evans, Colorado
 - 3.67 miles
 - 2:54:02
 - 1350 ft. of elevation
 - highest point 13,887'
 - Josie was hit hard by the altitude.  Struggled to make it even this far.  It just wasn't worth it to try and push any further.  Still a beautiful day in the mountains with amazing views.  I was happy to feel ok, but could tell me breathing was more labored.

Monday - July 2

Trail Run
 - William Frederick Hayden Park - Green Mountain, Colorado
 - 1:02:17
 - 5.23 miles
 - 933 ft. of elevation
 - 11:54 pace
 - aveHR 141
 - maxHR 177

Great run and views right up until mile 4.75 when I darn near stepped on a rattlesnake.  Thankfully, I was able to stop quickly and backup before it coiled up, rattled and was able to strike.  We then had a good staring contest until I took a 10 ft. radius around him.  He kept his eyes locked on me and rattled the entire time.  And yes, that is precisely when and where my heart rate spiked.  Actually kind of interesting to see in my data file.  

Saturday - June 30

Gravel roads on my mountain bike

 - Glouster, OH

 - 19.33 miles

 - 1:18:41

 - 14.7 aveMPH

 - 1547 ft. Of elevation

 - aveHR 144

 - maxHR 167

Rest break of about 1-2 hours

Road Run

 - 2.01 miles

 - 19:49

 - 9:52 pace

 - 125 ft. of elevation

 - aveHR 146

 - maxHR 163

Wednesday - June 27

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135#
 5x 185, 225#
 2x 250, 275#
 5+ @ 300# x 5
 - very hesitant to push with Leadville 1.5 weeks away

10 Rounds for Time - Rob Shaul
 - 5x In-Place Lunge with 60# Sandbag (5x each leg, 10x total)
 - 5x Sandbag Burpee @ 60# Sandbag
 - 5x Keg Side Load Lift @ 60# Sandbag
Time: 14:51

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Monday - June 25

Road Bike
 - 24.16 miles
 - 1:21:47
 - 17.7 ave MPH
 - 1144 ft. of elevation
 - aveHR 132
 - maxHR 155

Sunday - June 24

Road Run
 - 12.34 miles
 - 1:59:04
 - 9:38 pace
 - 824 ft. of elevation
 - aveHR 146
 - maxHR 159
 - another PR run and the brain was happy to move today.  Overall, another great back-to-back days of training.  Leadville SilverKing is 2 weeks away.

Saturday - June 23

Gravel Roads on the mountain bike
 - 38.49 miles
 - 3:00:58
 - 3718 ft. of elevation
 - 12.8 aveMPH
 - aveHR 139
 - maxHR 164

Legs and body felt fine and this was a 5 minute PR for this route, but my brain was un-inspired to ride today.

Friday - June 22

Seated Calf Raise
 6x 45, 80, 105, 105, 105, 105#

Thursday - June 21

After Work.....

Trail Run series race #3
 - 5.55 miles
 - 54:52
 - 9:53 pace
 - 655 ft. of elevation
 - aveHR 168
 - maxHR 191 (beginning spike again, 182 was highest during the run within the last .55 miles to the finish)
 - went out way too fast.  First 2-miles were a 8:00 pace and then the hills came.  Still a great evening of running/racing trails.

Wednesday - June 20

Jump Rope - 2 minutes

Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205#
 4x 5 @ 225# x 5 last set on 3 minute timer

Client...

15 minutes (EDT)
 - Pullup x5 - 12 sets
 - Dips x10 - 12 sets

Clients....

KB Snatch set - switch arms every minute
 - 10 minutes @ 20kg
 - 20 rpm

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Tuesday - June 19

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135
 5x 185
 3x 225, 245#
 4x 5 @ 270# x 6 last set on 3:00 timer

Power Cleans + Shuttle Sprints - from Rob Shaul and Mountain Tactical
12 Minute - Every Minute on the Minute wearing 30# Weight Vest
 - 3x Power Clean @ 135#
 - 75m Shuttle (3x 25m lengths)
 - Walk Back to Start
 - a very solid series.  Got into a groove after set 6.  Stretching this out to 20 sets will be possible but I'm not going to challenge myself with that until after Leadville.

Clients, Lunch, Clients.....

After Work.....

Road Run
 - 4.37 miles
 - 38:02
 - 8:41 pace
 - 386 ft. of elevation
 - aveHR 156
 - maxHR 170

Sat-Sun - June 16-17

Mohican 100
 - pacing Kim Bracken from mile53 aid station to mile78 aid
 - 7:58pm - 5:30ish am
 - Mohican State Park
 - 24.96 miles
 - 9:19:45
 - 22:25 pace
 - 2556 ft. of elevation
 - aveHR 92
 - maxHR 141

My first experience pacing any race, and what an experience.  First off Kim is amazing.  This was her first go at the 100-mile distance and she made it to mile-81 before being pulled for missing the time cut-off.  We were hiking strong through mile-58 when her right calf started to severely cramp.  We stretched and began using trekking poles up to the next aid station where she got it wrapped, stretched and wrapped an ice pack on by the medical staff.  This improved her condition tremendously and we were back to hiking about a 17 minute per mile pace through the next next couple of miles.  Maybe 1.5-2 miles out from the Covered Bridge aid station at ~mile65, her IT band on the left leg started to give out as well.  Our pace had already begun to slow (19-min/mile) but we were still on pace for a finish.  We stopped and stretched on trail which afforded some relief but we required to additional stops before the next aid station at mile72ish.  Additional medical attention to the calf and now to the IT band, I believe she now had 4 ace bandages and 2 ice packs strapped to her but she was still moving and we were getting there.  All this time I continued to annoy her about eating as we moved, mostly this was effective and sometimes not.  ~3am she became verbally tired, commenting on how she felt like she sleep walking at times and sometimes stumbling because of this.  Additional stretching sessions also occurred.  Pace during some of these miles was now becoming 25 to a max of 35 minutes per mile.  This was not due to a lack of will, her body was breaking down and we did our best to manage it and she kept pressing on.  She knew she was slowing and wanted to know what time it was, her watch battery had died by this point, I refused to tell her and just said 'It's Sunday'.  I felt she didn't need additional stress about hearing her pace, she just needed to continue to move forward as fast and smooth as possible.  She agreed that regardless of time, this is what she had.  As we exited the forest approaching mile78 aid, friends and family were waiting for her.  The sun was rising and tears came down as she knew she was over the cut-off, but she was right at the cut-off.  She checked in and the workers said she could continue if she chose.  Some quick adjustments and she was headed towards the next check point with Jill and Andrea her next pacers.  It was at the mile-81 check point she was now officially behind and pulled from the course.  Words do not describe the strength and determination to press on I witnessed in these 25-miles.  

Friday - June 15

Stretch, Foam Roller and Mobility drills

Thursday - June 14

Road Run
 - 3.02 miles
 - 23:32
 - 7:47 pace
 - 246 ft. of elevation
 - aveHR 157
 - maxHR 174 (heart rate didn't peak until i was coming up the hill near the end, nice)

Wednesday - June 13

Jump Rope - 2 minutes

Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 6x 5 @ 205# x 8 last set on 3 minute timer

15 minutes (EDT)
 - Tire Flip x5 - 13 sets + 4 flips
 - Dips x10 - 13 sets

Lunch, Clients....

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

DB Curls (r/l) w/ FatGripz
 10x 15, 20, 25, 30#

Lateral + Front DB Shoulder Raise w/ FatGripz
 10x 5, 10, 10#

Clients....

Spin Bike
 - 11 minutes
 - aveHR 98
 - maxHR 107

Clients...

Spin Bike
 - 25 minutes
 - aveHR 117
 - maxHR 132

Brandon is on vacation the remainder of this week so I'm working the gym open to close.  Giving me some extra time to do some things I don't normally do in a training day.

Tuesday - June 12

Pool Swim
 - Freedlander outdoor pool
 - 2000yds. continuous
 - 45:14
 - longest continuous pool swim ever

Lunch....

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135
 5x 185
 3x 225#
 6x 5 @ 245# x 7 last set on 3:00 timer

Seated Calf Raise
 6x 45, 80, 105, 105, 105#

Sandbag Circuit
 - 150# sandbag carry down/back 40ft. + 10 pushups
 - every minute on the minute x10 sets

Monday - June 11

Double KB Clean + Jerk
 - 30sec. Work/Rest
 - 12kg, 16kg, 20kg x 2 sets @ 6 rpm

Main Set
 - 24kg @ 6 rpm x 8 sets

Snatch set, switch arms every minute
 - 10 minutes @ 16kg
 - 20 rpm

After Work....

Road Bike
 - 19.48 miles
 - 1:09:57
 - 16.7 aveMPH
 - 1010 ft. of elevation
 - aveHR 118
 - maxHR 159 (again the spike was within the first 20 seconds and then nothing else above 147 today)

Sunday - June 10

Road Run
 - 12.26 miles
 - 2:04:06
 - pace 10:07
 - 797 ft. of elevation
 - aveHR 149
 - maxHR 232 (again a spike at 15 seconds in and then nothing higher than 163)
 - I carried my full vest with trekking poles to get a feel for how those will carry this coming weekend as I pace out 25-miles of the Mohican 100 for Kim Bracken.  I also chose an out and back stretch of road that had longer uphills and downhills.  Leadville is fairly runable but I needed to get some steady hill work in, especially the downhill running which beats up the quads.

Friday - June 8

Pool Swim
 - Freelander outdoor pool
 - 500, 600, 500yds.
 - 2-3 minutes rest between
 - 39:27
 - the 600 was me loosing track of laps and then checking my watch. 

Thursday - June 7

Spin Bike
 - 15 minutes
 - aveHR 107
 - maxHR 161 (that was recorded in the first 20 seconds so not sure what that is about.  Nothing else was above 113)

Clients...

After Work.....

Vertical Runner Trail Run race series #1
 - Wooster Memorial Park
 - 3.37 miles
 - 31:06
 - 9:14 pace
 - 373 ft. of elevation
 - aveHR 163
 - maxHR 179
 - definitely a quicker pace than I planned.  Still being only 4 days removed from the Triple-T I'm not feeling very springy in the legs.  No pain but the CNS doesn't want to fire forceably.  Regardless, I was happy with how I did once I got moving and ran smoothly throughout.

Cooldown run with some others
 - 1.12 miles
 - 12:06
 - 10:48 pace
 - 62 ft. of elevation
 - aveHR 142
 - maxHR 162
 - the fact that I even thought of doing a cooldown besides just walking back to my car demonstrates and evolution to my endurance training.

Tuesday - June 5

After Work......

Hike w/ the pups
 - Wooster Memorial Park
 - 3.87 miles
 - 1:16:43
 - 502 ft. of elevation

Sunday - June 3

7am Start - Half-Ironman distance
 - swim - 1983 yds. - 36:28
 - bike - 55.85 miles - 3:14:09
 - run - 13.1 miles - 2:26:44
Total Time: 6:26:49

Much better fuel consumption overnight and during the bike.  I also paced myself better which led to running most of the 13.1 except for the steeper hills.  Outside of the traditional gels and endurance food, the name of the game for me is salt, salt, salt.  All a learning experience and another great weekend.

Overall this was a challenging course and weekend.  Each 6.55-mile run out and back contained 873' of elevation gain/loss.  The bike course gained 5651' over the 110-ish miles.  Swimming stayed a consistent pace throughout the weekend for me at 1:47-1:50/100yds.

I did finish 3rd out of 8 in my age group of 35-39.  I was 7th going into Sunday and I saw many people fade big time during this 3rd day along with numerous DNF's.  Bike crashes also took out few competitors not being use to tight turns, fast downhills and varying roads. 

Now it is time to rest for a couple of days.  My body doesn't hurt, just very tired.

Saturday - June 2

7:30am start - Olympic distance
 - swim - 1663 yds - 29:30
 - bike - 24.04 miles - 1:22:25
 - run - 6.55 miles - 59:45
Total time: 2:56:40

3pm Start - Olympic distance but done Bike, Swim, Run
 - bike - 27.27 miles - 1:29:19 (completely different bike course from the morning)
 - swim - 1732 yds. - 30:34
 - run - 6.55 miles - 1:14:15
Total Time: 3:28:20

The second race kicked my butt a good bit.  I don't think I consumed enough salt and nutrients between races and dealt with some leg cramps near the end of the bike which then made for a run/walk situation for the run.

Friday - June 1

Start of the American Triple-T Xtreme triathlon weekend

5pm - Super Sprint
 - swim - 535yds. - 9:11
 - bike - 3.48 miles - 11:46
 - run - 1 mile - 7:53
 - 31:16 total time w/ transitions

Monday - May 28

Open Water Swim w/ Josie, Jenn and Diane
 - Killbuck Lake
 - 2574 yds.
 - 54:39
 - 2:07/100yds
 - aveHR 133
 - maxHR 149
 - feeling more and more comfortable in the water.  Speed and pace are gradually improving as well.

Sunday - May 27

Road Bike w/ Josie
 - 63.62 miles
 - 4:15:15
 - 15.0 aveMPH
 - 2600 ft. of elevation
 - aveHR 111
 - maxHR 149
 - another warm day but an easier pace for me.  Great to feel good on back to back longer days.  Hydration and fueling during training/events is feeling on point.

Saturday - May 26

Trail Run w/ a group on the Bob Hunter farm property
 - 20.30 miles
 - 4:23:00
 - 12:57 pace
 - 3408 ft. of elevation
 - aveHR 147
 - maxHR 190
 - definitely a warm and humid day.  Caught in one rain shower which then really cranked up the humidity when the sun came back out.  Overall, a great day with lots of good hills included.

Thursday - May 24

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135
 5x 185
 3x 225, 255#
 8+ @ 280# x 8

Pistol (r/l)
 5x 18, 16, 14, 11"

Glute-Ham Raise
 x5, 5, 5 - hands assisted

Dollie Leg Curl
 x10, 10, 10

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

After Work....

Trail Run w/ Vertical Runner group
 - 5.50 miles
 - 1:01:29
 - 11:10 pace
 - 785 ft. of elevation
 - aveHR 149
 - maxHR 176

Wednesday - May 23

Open Water Swim w/ Josie
 - Killbuck Lake
 - 3121yds. (1.77 miles)
 - 1:02:27
 - 2:00 ave/100yds.
 - aveHR 139
 - maxHR 155

Tuesday - May 22

Jump Rope - 2 minutes

Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 210#
 8+ @ 230# x 8 - maybe had one more, but lacking in motivation today

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Lunch.....

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

Pushup 2x20
Dips 2x15
Wide Pushup 2x20