1/01/2023
5.19 mile run at 8:52 min/mile pace
VO2 max= 48 (puts me in the top category for my age)
Notes: Keeping with the tradition of focusing on running endurance to start the new year. I won’t follow Base Building from TB2 to a tee this year but will follow its principles. 2-3 long runs a week plus 2-3 CrossFit sessions plus 2 yoga sessions for 5 weeks, then add back in more barbell work and shift to track work.
1/02/2023
4.01 mile run at an 8:50 min/mile pace
Notes: Day 2 of running. Good to see I can jump right in without much of a problem.
I’m doing mobility work (10 minutes) plus 100 push ups/sit ups that I’m not necessarily logging. Just getting them in when I find myself with the time and motivation.
I’m also doing a 5 week yoga challenge to align with the running block. A local studio is offering a special so figured I’d jump in. It’s two 60 minute sessions per week, which will go well with the miles I’m logging on my runs.
1/03/2022
Rest day.
1 hour Hatha yoga class
Notes: This is pretty relaxing class, with a lot of holds and easy stretches. Perfect for an “off” day.
1/04/2022
Strength A:
Bench Press:
5 x 205 lbs
5 x 215 lbs
4 x 225 lbs
4 x 235 lbs
3 x 240 lbs
super set with 5x8 inverted rows
Strength B:
Double KB standing presses
5 x 8 x pair of 22 kg bells
S/S with 5x8 pull ups
4.03 mile run at an 8:54 min/mile pace
Notes: Had to brave the rain to get the run in, but really wanted a “real” run and not an Airdyne substitute. The bench moved fine, but I can tell I’ve lost a bit of top end strength from the CrossFit emphasis over the last 8 months. Rarely do I bench these days, unless it’s prescribed as part of the CF Workout. It was prescribed today, so did the strength portion of the WOD and did a run to stay with my TB Base Building approach.
Still have some mobility work, 100 push ups, 100 sit ups to get in this evening. The plan is to hit CF classes the next two days.
1/05/2022
CrossFit gym:
4 rounds each 4:30, for max reps:
500m row
75 double unders
Max reps of 25 feet shuttle runs in remaining time.
(Rest 2:30 between rounds)
Total = 94 shuttle runs
3 rounds:
1 min plank hold
8L/8R banded standing in place marches
10 bridges
100 push ups
Pavel’s Simple and Sinister Prep/warm up (prying goblet squats, KB halos, bridges)
Notes: I can feel the effects of this week’s runs (5, 4, 4, miles) in my heels, ankles, and Achilles. In a good way, though.
To lay it out, my plan for five weeks (first one is down):
Run 3x a week. Started with 5 miles, and will try to add a mile each week. The other two runs will be held at 4-5 or miles (capped at 5).
CrossFit/strength work ~3 times a week.
Yoga 2x a week
Then, I will begin to add track work and drop the long runs to 1x per week.
1/05/2022
PM work:
100 KB swings, 36 kg bell
100 push ups
(It’s pouring rain in NorCal, so I’m getting a bit stir crazy. I usually bike around a bit and get a fair amount of walking in. Trying to compensate. Also, got my wife onto Pavel’s Simple and Sinister program, and was teaching her KB get ups between her sets of swings. Figured I might as well swing away as well).
1/06/2022
100 push ups on Bear Blocks in the morning
CrossFit Class:
Weightlifting. Every 2 minutes for 6 rounds:
1 x [1 hang squat clean; 1 power clean; 2 split jerks]
(Started at 95 lbs, increased gradually with a top set of 155 lbs)
WOD, 9 min AMRAP:
3 wall walks
15 thrusters, 75 lbs
15 toes-to-bar
(3 rounds + 1 rep)
Extra work:
Clean pulls: 5x5x215 lbs
30” box jumps: 5x4
1 hour yoga class coming up at 4:30
Notes: The last set of cleans and jerks wasn’t the prettiest, but overall I’m happy with how things are coming along. The prior set, at 135 lbs, was smooth. The WOD was a killer; those thrusters just add up as the rounds go on and are especially hard after wall walks. Went well, though, and I moved reasonably quickly through it. Got in some extra work, and will hit a yoga class this afternoon.
On the docket for tomorrow is a 6 mile run. I’ll get in some calisthenics and mobility work as well.
1/07/2022
8 am:
4.02 mile run at 8:35 min/mile pace (at local trail)
100 push ups on Bear Blocks
50 ab roll outs
Notes: I had planned a 6-miler but thought better of it. I’ve got too many other training goals to try to push the distance too far. Instead I’ll focus on getting better at the 4-5 mile distance during this block. Felt good out there, and the will gradually nudge up the pace to 8 min/mile on these longer runs. Then shorten them up and speed them up, with the ultimate goal being a 1.5 miler in 9 minutes.
I’ll get in Pavel’s Simple and Sinister later today.
1/08/2022
OLY practice, 9 am:
Squat Snatch: 2, 2, 1, 1. 75 lbs
Hang squat snatch: 5, 3. 75 lbs
Power clean + jerk: 2, 2, 1, 1 (95 to 135 lbs)
2 Hang power clean + 2 jerks: 1, 1. (135 and 145 lbs)
Front squat: 3x4x175 lbs
Push ups: 100
5K trail run at 8:52 pace.
Notes: Ate a burrito the size of a small child last night, so had energy to spare this morning. Despite the unimpressive weight on the squat snatches, these are coming along in terms of my form. Still really hard to sink into that squat with the bar overhead. My cleans and jerks are better. I’d like to get up at 185 lbs soon. I easily have the strength for that, but it’s mostly the catch with elbows high.
I’m also finally, finally getting double unders on the jump rope. Felt really coordinated and smooth with them today as a warmup. They’ve been my nemesis for a while now.
Ate some kefir, honey, and oats I brought along then headed to the trail for a run. Given my reluctance to remove too many other aspects of my training, I’m not pushing the distance too hard on these. Just a nice, easy 5K with the only challenge I gave myself was sub 9-minute miles.
Back to work as normal tomorrow with classes back in session. Back to 7 am Crossfit, packed lunches, and busy days. Tonight I’ll get in some mobility work, more push ups, and sit ups.
1/09/2022
It’s pouring rain, so decided to shift my rest day from tomorrow to today. Slept great last night and feel really good, so it’ll be good just to get back into the work routine and meal prep/dialed in diet.
The plan this week (Week 2 of a 5-week endurance-focused block).
Daily goal on top of other training: 100 KB swings + 100 push ups
Monday: Off. Bike to work and back, which I do each day (yes, in the rain with an extra set of clothes), easy mobility work.
Tuesday: CF workout. The workout is cleans, jerks, and box jump overs. I’ll also get in extra accessory work and mobility work in the PM. Also, a yoga class.
Wednesday: Run. Don’t know how far, but 4-6 miles. Minimal strength work to supplement.
Thursday: Minimal strength work and soccer.
Friday: CF. Overhead squats (ughh), pull ups, rowing. Yoga in the PM.
Saturday: Run 4-7 miles, and KB, calisthenics, and mobility.
Sunday: OLY work and run a 5K.
I’m procrastinating at work and thought I’d put this out here.
1/10/2022
7am, Crossfit
Weightlifting, 12 min EMOM:
2 power cleans + 2 push jerks
(Worked up to 145 lbs)
WOD, 8 min AMRAP:
3 burpee box jump overs
3 x [1 power clean + 1 push jerk], 135 lbs
6 burpee box jump overs
3 x [1 power clean + 1 push jerk], 135 lbs
9……etc… keep adding 3 burpee box jump overs
(4 rounds + 14 reps)
Bench press, 5’s PRO:
Worked up to 215 lbs
Notes: I’m quite proud of my progress on the cleans and jerks. Actually getting them smoothly and the weight has naturally been coming up. The WOD was tough, and it was great to get 135 lbs when huffing and puffing from the burpee/box jumps. Did a very short BP session in the garage when I got home, just to keep some minimal strength going.
Heading to work soon. Tonight: yoga + push ups/sit ups. Plus the swings.
1/10/2022
PM work
100 swings, 36 kg bell
100 push ups on Bear blocks
100 sit ups
Done like this, 5 rounds:
10 swings
20 push ups
10 swings
20 sit ups
I’m rereading Pavel’s Simple and Sinister. In it, he makes the case of not going past 10 swings on a set. Each swing is done maximally hard, with a full glute and ab squeeze as the bell floats at its highest position. He also keeps the reps at 100. “More is not better, it’s just more”. Gotta love his writing approach. I know he and Dan John have worked a lot together, so it’s interesting to see their differences on swings and get ups. Pavel is all about low reps, 1-handed swings, and progressing to heavier weights. Dan is just fine upping the reps and keeping the weights low. Especially on get ups, which he sees doing heavy TGU’s as just a party trick.
Yoga class, 1 hour.
Hatha yoga, which is laying around and breathing. Well, I guess there’s a bit more to it than that, but it’s certainly more relaxing than Vinyasa-style yoga. Hatha is more meditative and soothing, for sure.
Notes: Tomorrow is a planned run, but it’s looking like it’ll still be raining and I have to get to work relatively early. I’m planning on a full-fledged Walrus/Murph mash up in the morning. Conditioning plus strength. Can’t beat that. Thinking push ups, dips, rows, towel curls, squats, and snatches + Airdyne.
1/11/2022
7 am, garage
5 rounds, wearing 30# vest:
1 mile airdyne
20 push ups
10 inverted ring rows
30 squats
10 ring dips
10 barbell curls, 85 lbs
10 SLDL w/shrugs, 22 kg bells
Notes: Had to talk myself into his one again this morning, but glad I got it in. When I was training for the Murph, this was nothing but now that I’m not it feels like a slog. Kept the heart rate up, and was moving at a decent clip. Finishing each mile in ~2:45.
Long day at work. Still raining here in Northern California, but not so much that I won’t bike to work. Tonight just some mobility work, swings, push ups, and sit ups.
1/12/2022
University gym, 11:15 am
OHP: 5x6x115 lbs
FSQ: 5x3x175 lbs
4x3 box jumps
3x3 muscle ups
4x25 push ups
4x10 face pulls
45 minute soccer game
1/13/2022
AM work
30 minute weight vest walk
Snatch high pulls: 5x5x115lbs
S/S with 5 max effort vertical jumps
Inverted ring rows: 5x10
S/S with: 5x10 zottoman curls (25 lb DBs)
Notes: Had planned on CF, but I’m really sore from soccer and overhead squats wasn’t in the game plan this morning (the WOD had a ton of them). I’ll get in swings, push ups, and yoga tonight and come back stronger tomorrow. My running plans are always changing, since it’s been raining her non-stop for weeks. I’ll play it by ear this weekend, otherwise I’ll get in my work elsewhere.
1/14/2022
8 am, Crossfit class
WOD, with a partner. 24 minute AMRAP:
24 Deadlifts, 225 lbs
24 Hand stand push ups
24 DB snatches, 70 lb DB
24 shuttle runs, 25 feet
(Got 3 rounds + through the DL’s)
Later that morning:
30 minute weight vest walk.
Double under practice
Notes: I’m trying to complete the Rx with the WODs (meaning: the prescribed weights/moves), while in the past I’ve scaled down to go quicker and learn the moves. I’m really starting to feel in the groove, with the strength, conditioning, and now tactics of the moves gelling together.
Did a yoga class last night, and will try to get a run in tomorrow if there’s a break in the rain. OLY lifting practice is also in the plans tomorrow.
1/15/2022
9 am, OLY lifting class
All with 135 lbs:
Cleans: 3x2
Power cleans: 3x2
Hang cleans: 4x2
With 185 lbs:
Front squat: 5x3
100 push ups
Notes: My dedication to learning these lifts is really paying off. Moving well and getting under the bar, high elbows, etc…. Only a couple “off” reps today. One of the more rewarding aspects to training/athletics that I’ve had. Snatches are another story, though….
Rainy again here, so can’t realistically get a run in. I need some conditioning, though, so I’ll either get in a weight vest walk or Airdyne ride at some point today.
1/15/2022
Extra work:
8 miles airdyne
Time = 22:15
100 push ups on bear blocks
100 sit ups.
Notes: Had to get in some conditioning with the rain preventing outdoor running. Cruised through it pretty easily. Then some daiky work while watching football.
1/16/2023
(Just noticed I’ve been writing 2022 on most days…)
8 am strength work in garage.
OHP, 5’s PRO: 65, 75, 95, 115, 125, 135 lbs
S/S with 6x6 KB swings, 44 kg
Standing double KB presses: 4x10; 22 kg bells
S/S with towel KB curls: 4x12; 22 kg bell
DB lat raises: 3x10; 20 lb DBs
S/S with reverse barbell curls: 3x10; 65 lbs
Notes: Giving the lower body a rest today, which is a bit achy from soccer, DLs, and squats over the last few days. Settled on using Day 1 of the 531 bodybuilding template (inspired by @SvenG ), which fit the bill nicely. I was surprised how easily the weight moved. Lots of pressing mixed into the WODs I’ve been doing which is paying off.
The rain has finally let up around here. Meaning I’ll be able to get some biking in today (to and from work) and some walking. The things you take for granted until it rains ALL the rain for a year in a few weeks time.
Push ups/sit ups later on today, and tomorrow is my rest day.
1/16/2023
PM bonus work:
200 push ups
100 sit ups
Mobility work
Nothing fancy, just some extra work. Just trying to keep with the crazies around here doing workouts at the drop of a dime. “I had an extra 8 minutes, so I did 250 burpees and ran a 5K” type of folks around here. 