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#