Monday active rest

21:00

Treadmill climb
15% elevation -- 60 minutes
3.45 miles

Daily report

• Body: Very sore legs. Also, I have an odd pain in my right arm. This is either from rowing yesterday or I slept on it wrong, but external rotation is difficult and slightly painful. Nothing major, but might affect chin ups and rowing tomorrow.
• Sleep: Enough. Short nap ~4pm
• Nutrition: Very good until dinner. Went out for indian food. Tasty, but fried and quite starchy.
• Notes: Good rest day. Did this one late to work off dinner. Going out of town Wednesday night through Friday; may miss a session.
• Cool link of the day: http://high-fat-nutrition.blogspot.com/2011/02/peter-eats-vegetables.html

Sunday late night rowing (pt 2)

22:00

part 2:

Row 3 min @ 90%

Row 3 min @ 50% x 2

+

Row 2 min @ 90%

Row 2 min @ 50% x 4

+

Row 1 min @ 90%

Row 1 min @ 50% x 6

(maintain same pace for all 90% efforts throughout - pick a pace and stick with it)

For pace: 1:42 per 500m +/- 8 sec

For distance: 10,008 m

Daily report

• Body: Sore.
• Sleep: More tired throughout day.
• Nutrition: Fair. More starch/sugar than needed.
• Notes: This one was tough. Got to use the school's nice rowers, which was nice. Quite difficult to keep a 90% pace for 3 minutes; it was a grind. Felt good after though, especially breaking into 5 digits for distance. Fun Sunday. 

Sunday speed work (pt 1)

 10:35

10 sets:
deadlift x 2 (60% max -- 245#)
rest 30 sec
clapping push up x 8 (slow negative, explode off ground)
rest 30 sec

GH raises -- 8 x 4

FLR -- 300 seconds AFAP
for time: 9:34

double unders
AMRAP 30 sec; rest 90 sec x 6

For reps: 52, 57, 63, 58, 56, 67

Daily report

• Body: Quite sore/stiff posterior chain. Better after training.
• Sleep: Good. Well rested. 8 hours.
• Nutrition: Fine. No alcohol last night. Small portion of starch (potatoes/pasta) at breakfast.
• Notes: Good Sunday morning WOD. Focused for entire bout; got through this one pretty quick.
• Cool link of the day: Quite interesting paleo site I've been poking around lately. I am fascinated by this sort of science: The 10,000 Year Explosion

Sunday part 2 -- intervals

18:30

Warmup (Jump rope 3 minutes)

Running

30 sec @ 90%

30 sec @ 50% x 30

(no rest b/t sets - goal is same output per set)

On tredmill. 12.5% elevation.

10 @ 6.5 MPH

20 @ 7.5 MPH

Daily report

• Body: Good. Hamstrings a little sore from GHD raises earlier.
• Sleep: Should be an early one tonight.
• Nutrition: No food since midnight.
• Notes: Was hoping to do this one in the pool, but it was not open. This one got quite tough at the end. I questioned if I was going to make it around the 25th minute. I pushed through and the relief at the end was worth it.
• Cool link of the day:

Saturday testing

02:30

Warmup (Dynamic swings, jumprope, lunges/squats, burgner)

3 rounds for time:

6 power snatch - 135#

15 CTB chin ups

24 wall balls - 20# 10ft

8:27

Daily report

• Body: Very sore. Especially posterior chain i.e. calves, hammies, glutes.
• Sleep: Enough.
• Nutrition: Some sugar/starch at breakfast. So/so. Fitday.
• Notes: Poor effort on this one. Chin ups were broken much more than needed; the bar at the girl's campus is horrible. Better platforms, weights, and barbells but much, much worse chin up bar. No knurling or support. Pwr snatches/wall balls were fine.
• Cool link of the day: An interesting article -- Army of Fake Social Media Friends to Promote Propaganda

Rest day

No activity.

Daily report

• Body: Sore. Especially legs.
• Sleep: Enough. 8 hours.
• Nutrition: Good. Some carbs, but low. Fitday.
• Notes: Much needed.
• Cool link of the day: I Love Charts

Thursday AM cardio / PM intervals

Part 1
08:55

10 min treadmill climb @ 12.5% elevation
.55 miles

50 TGU - 16 kg

10 min treadmill climb @ 12.5 elevation
.55 miles

Part 2
21:00

4 sets:

Run 400m @ 90%

walk rest 4 min actively

(rest 8 min)

4 sets:

Run 400m @ 90%

walk rest 4 min actively

(rest 8 min)

4 sets:

Run 400m @ 90%

walk rest 4 min actively

(all sets same output)

For times:

93, 92, 92, 90

84, 86, 85, 86

89, 92, 90, 84

Daily report

• Body: Good all day. Calves/feet sore after sprints.
• Sleep: Good.
• Nutrition: Good. Finally into a rhythm: FitDay 
• Notes: Good morning warmup. Turkish get ups went smoothly. Intervals were quite difficult. Hope to see an improvement here the longer I stick with an emphasis on OPT programming. He prescribes a lot of running, which I need work on.
• Cool link of the day: Pretty neat video: The World Is Obsessed With Facebook. 

Wednesday night chipper

20:30

for time:

50 HSPU

100 pistols

150 sit ups

200 double unders

22:28

Daily report:

• Body: Great.
• Sleep: Enough.
• Nutrition: Great: Fitday.



Dinner tonight: Chicken wing stir fryed in coconut oil. Mixed my own spice of Turmeric, Cumin, Chili powder, and a dash of cinnamon. Came out quite good. Sauteed jalapenos onions and garlic was a good base. Unsweetened coconut flakes for garnish.

• Notes: HSPU were slow @ a bit over 5 minutes. Pistols were around 5, situps took 9, DU's should have been smother, but they took about 3 minutes. Might try greasing the groove with my HSPU; sets of 3 in the morning and in the evening until 3 can't be done full ROM.
• Cool link of the day: The most recent Dietary Guidelines for Americans was released a few days ago by the USDA. Aside from some disagreements I have over minutiae, I think it provides good recommendations for healthful lifestyle. The real issue is getting people to follow it. (via Shane's Training)

Tuesday part 2

  21:05

4 sets:

15 KBS - 2/1.5 pd

Row 200 m @ 95%

rest 5 min actively after each set of 15 KBS and row 200

+

4 sets:

15 Burpees

Row 200 m @ 95%

rest 5 min actively after each set of burpees and 200 m row

+

4 sets:

15 CTB chin ups

Row 200 m @ 95%

rest 5 min actively after each set of 15 chin ups and 200 m row

For time: Did not record each round. Each set ~1:30 +/- 20 seconds. Total time: 01:16:05

Note: Ergometer is broken on rower; subbed 30 strokes @ 95% effort

Daily report

• Body: Sore. 10 minute ice bath post workout.
• Sleep: Good: 
• Nutrition: Good: FitDay. Most food I've eaten in a few days. Mostly protein/fat, but will try and cut down for rest of week.
• Notes: This one was long. KBS were solid. Burpees felt very strong. CTB chin ups were not all 15 for each set. Did as many CTB as I could, then remainder were regular. Hard to judge rowing without an Ergometer, but it was better than not having one... I guess. Overall, long and brutal workout... I'm going to bed.
• Cool link of the day: Chicken Salad via Crossfit Journal... I'm gonna have to give this one a try.

Tuesday part 1 - oly practice

09:00

Warmup (dynamic swings, squat, sampson, shadow boxing)

part 1:

A. Power Clean - 3 x 3 @ 80%; rest 2 min

B. Power Clean x 1/Split Jerk x 3 @ 80% x 3; rest 2 min

C. Clean and Jerk - 8 sets of tough doubles; incomplete rest - 90 sec

D. GH situps - 20 x 3; rest 2 min

For loads: 

A.  155, 185, 205

B. 185, 185, 195

C. 185, 185, 205, 205, 215, 215, 225, 225 (two singles)

D. ~40 seconds/set

Daily report

• Body: Quite sore.
• Sleep: Well rested.
• Nutrition: Great.
• Notes: Power cleans felt good. Morning workout was on an empty stomach; felt a little lightheaded on the jerks. Last double clean was difficult; didn't hit the sweet spot on my first attempt and lost it. Overall, good session.

Monday active rest

12:00

60 minute climb
15% elevation for distance
3.26 miles

Daily report

• Body: A bit stiff.
• Sleep: Okay. Not much but still felt rested.
• Nutrition: Good.
• Notes: Sore legs made this one tough. Hung in there between 3.0 and 3.5 MPH. Good Monday recovery.
• Cool link of the day:
  Malaysian cyclist Azizulhasni Awang is recovering in hospital after a 9-inch splinter went through his lower left leg after crashing his track bike at the cycling world cup in Manchester, England. But he still managed to finish the race in bronze medal position after remounting his bike and staggering over the finish line.

pt 2

19:30

Warmup (Lunges, squats, jump rope)

3 heavy front squat

rest 0 sec

15 unbroken chin ups AFAP

rest 0 sec

25 double unders AFAP

rest 6 min x 7

For times: All rounds 1:00 min +/- 10 seconds. Time was dependent on double unders. All chin ups unbroken.

For loads: 185, 185, 195, 195, 205, 205, 225

 

Daily report

• Body: Great.
• Sleep: No nap. Bed early tonight.
• Nutrition: Great. See Fitday.
• Notes: This was fun. Came at each round with head of steam. 6 minutes was quite a lot of rest, but I was patient. Had to clean each rep up, or else I would have started with 225 and worked up. Had weightlifting shoes on until 3rd round; took them off for easier DU's. Overall, productive Sunday.
• Cool link of the night: This past week, in an open letter to Fred Phelps and his controversial Westboro Baptist Church, the hacker activist group Anonymous issued an ultimatum: "... we give you a warning: Cease & desist your protest campaign in the year 2011, return to your homes in Kansas, & close your public Web sites. Should you ignore this warning, you will meet with the vicious retaliatory arm of ANONYMOUS." Yesterday, the Westboro Baptist Church took up the gauntlet, telling Anonymous, "Bring It!" [flyer]

Sunday pt 1

  13:15

part 1:

20 sets:

1 min skipping easy

1 min (30 sec R bridge/30 sec L bridge)

1 min - 6 point burpees

Daily report

• Body: Good.
• Sleep: Good.
• Nutrition: Good. Made curry chicken wings last night and beef/broccoli stir fry.
• Notes: I first thought 60 minutes was going to be ridiculous for this, but I was focused the entire bout. Averaged around 7 burpees/round. Focused on explosion from bottom of pushup. Last 3 rounds I did 9.
• Cool link of the day:
  Bikram yoga, popularized in the USA by Bikram Choudhury, is criticized for being overly sexual and as subverting the traditional aims of yoga. The bacchanalian atmosphere at the training clinics held by Choudhury seem to confirm this view.

Saturday benchmark

13:20

Warmup (Dynamic arm/leg swings, squat/lunge stretch, jump rope)

3 rounds for time of:
15 deadlifts 185#
15 ring dips
20 box jumps 24"

6:57

Daily report

• Body: Good. Forearms still tight.
• Sleep: Okay. A bit short.
• Nutrition: Fitday Journal. Good so far.
• Notes: First set of deadlifts were awesome. Fluid, strong pulls. After ring dips and box jumps, they were much tougher though. Took some unneeded breath between box jumps and deadlifts. Could have been sub 6.
• Cool link of the day: Why fasting is OK.

Friday active rest

17:10

60 minute treadmill climb
3.26 miles @ 15% elevation

Daily report

• Body: Not terribly sore, but very stiff in forearms.
• Sleep: Very good. 9 solid hours.
• Nutrition: Fitday Report. First post in 3 years. Will try and keep this going. Good lunch, big dinner. Too much starch in dinner. I am beginning to feel more fun on small portions of food.
• Notes: More active of a rest than I anticipated, but this one felt good. Nothing to report; solid workout.
• Cool link of the day: Here's a great essay. I don't care what you eat.

Rowing

21:00

Warmup (2 minutes jump rope, dynamic arm swings)

Row 3 min @ 85%

Walk actively 3 min rest

x 8

Daily report

• Body: Fine.
• Sleep: A little nap, trying to be in bed early.
• Nutrition: Okay. Lunch was a bit big, slowed down my rowing efforts.
• Notes: Haven't rowed for awhile. Form wasn't an issue, but quite taxing to stay technically sound at 85% for 180 seconds. Ergometer was broken, so I just guessed at what 85% felt like. No wattage to report.
• Cool link of the night: Swordfighting with shadows.

Chin ups and DU's

15:30

12 chin ups

rest 1 min x 10

+

AMRAP DU's in 40 sec

walk 1:30 x 6

+

Side Bridges

amsap/side x 1 attempt/side

10 rounds unbroken

85, 65, 73, 58, 65, 65

right side: 65 seconds

left side: 70 seconds

Daily report

• Body: OK. A little sore.
• Sleep: Not enough. Still tired.
• Nutrition: Okay. A little high on the fats yesterday. Grain-free all week.
• Notes: Solid. Tired on the last few sets of chin-ups but they were still strong. DU's were good, but could have been better. Still toying with rope length.. no happy medium yet. Side bridges were mentally tough; physically probably could have been 80 seconds both sides.
• Cool link of the day: The Most Illegal Thing I've Seen in the History of Wrestling!

part two

14:50

Warmup (run 10 minutes)

Run 45 minutes @ 60% effort

Distance: St. Johns to St. Bens (just under 6 miles)

Daily report:

• Body: Fine. Knees a little sore after run.
• Sleep: No nap. Need one, though.
• Nutrition: Good.
• Notes: Good distance between campuses. Held good pace entire time. Nothing much to report.

wednesday part 1

09:30

part 1:

as many rounds in 12 minutes:

12 wall balls - 20# to 10ft

12 back extensions

12 double unders

For rounds: 9

Daily report

• Body: Sore. Should have just done powercleans yesterday instead of the full clean/jerks.
• Sleep: Very good. 7 solid hours.
• Nutrition: Good. Made stir fry and eggs last night.
• Notes: Good met con, but could have upped the tempo a bit. Legs were fried, but loosened up a bit after the warmup. Wall balls, easy. Back ext, easy. DU's, surprisingly difficult. I got a new rope and I'm not quite used to it yet. I need to play around with the length of it a bit, I think. Spins nice, but too long. Will be running later tonight.
• Cool link of the morning: Mike Wilson, 99 foot rope swing and quadruple backflip.

Tuesdays double

08:30
part 1:

A. Split Jerk - 3 x 3 @ 80%; rest 90 sec

B. Split Jerk - 3 x 3 @ 90%; rest 3 min

C. Press @ 12X2; 3,2,3,2; rest 3 min

D1. 75 knees to elbows for time; rest 1 min

D2. 50 GHD sit ups for time; rest 1 min

For loads:
A. 185, 185, 185
B. 195, 205, 225
C. 95, 105, 135, 145

For times:
D1: 10 minutes
D2: 3 minutes

17:30
part 2:

4 touch and go heavy clean and jerk

10 burpees AFAP

rest 4 min x 8 sets @ 100%

For loads: 135, 155, 185, 155, 155, 155, 155, 155 (8 total sets)

Daily report:

• Body: Sore. A little sick too. Been sneezing all day.
• Sleep: Not very much.
• Nutrition: Good.
• Notes: Fun double today. Late night celebrating valentines day, was a little groggy for the first one. I'm definitely strong enough to scale up the weights, but it felt good to have 6 solid sets. 185 was very difficult on the second workout, so scaled back to 155 for the rest of the 8 sets.
• Cool link of the day: Indian Pole Gymnastics

Sunday part 2 -- Intervals

18:30

Warmup (2 min. jumprope)

part 2:

Running

30 sec @ 90%

30 sec rest x 30

Did this on a tredmill. 12.5% incline.

First 10 @ 6.5 MPH

Next 20 @ 7.5 MPH

Daily report

• Body: Fine.
• Sleep: No nap. Hopefully early bed.
• Nutrition: No food today.
• Notes: This one killed me. Wasn't sure if I'd make it around effort 20. Stuck through it and really it paid off with the relief that came over me once I was finished.
• Cool link of the day: Total Immersion: How to Recognize and Tap Into the Power of Flow

Sunday afternoon active recovery

 1300

Warmup: (Dynamic arm/leg swings, jump rope, shadow boxing)

20 KBS unbroken - 1.5pd; rest 2 min x 3
+
25 TGU/arm - 16kg - slow and steady
+
FLR on rings - 300 sec total
+
GHD raises - 12 x 3; rest 90 sec

Daily report:

• Body: Fine.
• Sleep: Not much. Need more tonight. 6 hours.
• Nutrition: Cheat night last night. Should keep me honest during the week.
• Notes: Swings felt strong, probably could have done them with 2pd. TGU were mentally tough, but got through them. Both sides broken once. Did not alternate: 15, 10 for left, 15, 10 for right. Front Leaning Rest sets were 60 work/60 rest for two rounds, then 6 sets of 30 work/30 rest. GHD raises felt strong.
• Cool link of the day: An interesting study: A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours
  

Saturday chipper

 17:00

Warmup (dynamic swings, jump rope)

for time:

5 muscle ups

10 HSPU

15 clean and jerk - 155#/105#

25 wall balls - 20#/14# to 10 ft

30 burpee jumping pull ups

35 row cals

~18:30

jump to bar 8' above ground

Daily report

• Body: Sore. Quite burnt out.
• Sleep: Very poor.
• Nutrition: Poor
• Notes: Not a very good WOD. No rhythm. More broken than I care to note. This would be fun if I was running at 100% but in addition to the hard week of training I did not get a very good sleep last night nor did I eat well. Pizza at 2:30 did not help. No excuses, I'll get this one the next time around.
• Cool link of the day: Should you date an illiterate girl or should you date a girl who reads?

Evening strength+metcon

20:00

Warmup (10 minutes of dynamic/static stretches, arms/legs/hips/neck)

A. Close Grip Bench Press - 3 x 3 @ 90% effort; rest 3 min

B. Front Squat - 3 x 3 @ 90% effort; rest 3 min

For loads:

A. 185, 195, 195

B. 245 (x2), 225, 225

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

For time: 17:51

Daily report

• Body: Fine.
• Sleep: 1 hour nap @ 18:00
• Nutrition: Good.
• Notes: Pretty gassed today. The nap helped, but my strength numbers were way down. Not so much gassed physically, but my CNS is tapped. The hero wod was quite fun. Didn't throw myself at it 100% but all sets except a few were unbroken. Power cleans sets of 15 are not as easy as I anticipated. All in all, good week. Rest day tm.
• Cool link of the day: Exercise helps overweight children think better, do better in math

Morning run

09:40

Warmup (drink coffee)

Run 40 min @ 60-65% max HR

Daily report

• Body: Great. Very little soreness.
• Sleep: Also great. Lots of sleep last night. 9.5 hours. Woke up at 3:30 for a snack. Mmmm... jerky.
• Nutrition: Made stir fry this morning. Peppers, onions, garlic, tomatoes, steak, chicken, eggs in coconut oil. Needed to cook what was in the fridge before it went rancid. Will try and finish before the days out. Pretty good stuff.
• Notes: Good run, saw some parts of campus I'd never been to. First 20 minutes was about 50% effort, last 20 minutes was about 75%. No HR monitor, but considering getting one for programming like this.
• Cool link of the day: Dear Girls Above Me,

Evening skill work

18:00

Warmup (dynamic swings, jump rope)

 2 muscle ups on the minute for 10 minutes

+

KB snatch - work slowly up to 1 tough set of 10 reps/arm

+

10 chin ups

rest 1 min x 10

+

AMRAP DU's in 40 sec

walk 2 min x 5

 

1) Unbroken, but was not very strict about rest.

2) Worked up to 2 pood (72 pound) kettlebell; unbroken.

3) Unbroken, again not very strict rest

4) Pressed for time, did not finish this one.

Daily report

• Body: Sore i.e. exhausted.
• Sleep: Attempted nap; didn't happen. Will hit bed early tonight.
• Nutrition: Great.
• Notes: Good skill day. Rx'd was 4 muscle ups per minute, had to scale to 2. Still happy. Chin ups were painless. KB snatches felt strong.
• Cool link of the day: I found this article quite informing. I really like the idea of Community Supported Agriculture. Will be looking into his in the future.

Morning aerobics

08:10

Warmup (drink coffee)

Run 5K

For time: 28:05

Daily report

• Body: A little sore, but fine.
• Sleep: Not enough, but good sleep. 7 hours.
• Nutrition: No food, so far. IF until lunch (12:30)
• Notes: First distance run in a long time. First one recorded on the blog. I will probably go map this one out with my car, I think that it was closer to 3.5 or 4 miles than a true 5k. In any case, this wasn't a full effort. 70% first half, 80% second half, 90% last 2 minutes. For future reference, run was from basement door of Pat dorms to very middle of 94 overpass.
• Cool link of the morning: I found this very entertaining: A History of the World in 100 Objects (via BBC)

PM Snatch Work

17:30

Warmup (Squats, dynamic arm/leg swings, sampson, burgner)

A. Muscle Snatch - 3 x 3 @ 80% effort; rest 90 sec

B. Snatch Pulls - 3 x 3 @ 115% max snatch; rest 2:30

+

for time:

5 squat snatch

20 double unders

4 squat snatch

20 double unders

3 squat snatch

20 double unders

2 squat snatch

20 double unders

1 squat snatch

20 double unders

(use 60% of max snatch - full effort in this one)

For loads:

A: 135

B: 225 snatch pull

For load/time

115/4:18

Daily report 

• Body: Fine. Not as sore as expected. AM run probably helped with that.
• Sleep: No nap. Hopefully early bed.
• Nutrition: Rather large lunch and dinner. Was quite hungry today. Stayed pretty healthy; some breads.
• Notes: Good snatch work today. First time doing snatch pulls... couldn't really figure them out. And probably should have gone a little lighter on the muscle snatches to start. 135 was a bit heavy, even though I'm strong enough for more weight. Confusing, I know.. but I should have started lighter and worked to heavier. Metcon was great, one of my favorites.
• Cool link of the day: Here is a pretty interesting Atlantic article about the Secret Service. Very cool stuff, I'd be eager to have an experience like like this myself. 

Morning run

 08:15

 Warm-up 5 min Z1

Running intervals:

1 min @ 85-90%

1 min @ 50% x 15

Cool-down 5 min Z1

Daily report

• Body: Sore. Not so bad after the run though.
• Sleep: Not so great. Intermural hockey last night, didn't get to bed until around 1. ~6 hours.
• Nutrition: Nothing, so far.
• Notes: Chilly one today, but pretty fun. Quick intervals like these make time go fast. I felt focused the entire time, I found it difficult to let myself get fatigued. Recovery minute was a bit faster than warmup/cooldown runs, fast minute I opened up. Not sprinting, but good pace. On a tredmill, I'd say ~8.5-9.0 MPH.

Afternoon double OPT

16:45

Warmup (Dynamic swings, lunges, jump rope, burgner)

A. Clean Grip DL - 65% 1RM; 10 sets of 3 @ 11X1; rest 60 sec

(speed off floor is goal)

B. Close Grip Bench Press - 3 x 3 @ 80%; rest 90 sec

(moderate effort - explode off chest)

C. Close Grip Bench Press - 3 x 3 @ 90%; rest 3 min

(tough efforts - explode off chest)

D. Muscle Up x 1/Ring Dip x 5 strict; rest 1 min x 5

(1 muscle up INTO 5 ring dips per set)

For load:

A. 245

B. 155, 155, 185

C. 185, 185, 185

5 sets @ 85-90%:

15 KBS - 1.5pd/1pd

15 GHD sit ups

15 burpees

30 double unders

walk rest 2.5 min actively

(make last set raise closer to 97-100%)

For time: ~28 min total - ~13 min rest = 15 min / 5 rounds = ~3 min/round

Daily report

• Body: Fine. Will be sore tm.
• Sleep: 30 min nap @ 15:30
• Nutrition: Good.
• Notes: Good upper body WOD. DL's felt strong. Muscle-up dips could have been cleaner. Difficult to do these in a rack. Metcon was fun, wish I had more gas for the burpees. 3 min/round is not a very good score. I think I was actually faster than this, but did not stop watch between bouts. Will time closer next time.
• Cool link of the night: Fat kids have messed up sleep patterns.

Morning Hero WOD

08:00

Warmup (Bar setup, dynamic swings, deep lunges, sampson)

"Holbrook"
10 rounds for time of:
115 pound Thrusters, 5 reps
10 pullups
100 meter Sprint
Rest 1 minute (walk 100 meters)

Completed in 30 minutes, every round done on the third minute.

Daily report

• Body: Legs surprisingly sore.
• Sleep: Not enough. 5 hours.
• Nutrition: Good.
• Notes: Felt very strong on this WOD. Worked out to sprinting 100, walking 100, and resting 20 seconds before starting next round. I'm pretty sure my rounds came in at under 1:30, so I was resting a little longer than a minute, but decided to keep going on the third minute to keep things manageable. Overall, awesome WOD. Will be more stingy on the watch next time.
• Cool link of the day: Here are a couple of videos of what the fascial structures of the body look like. These are taken from a video by Dr. Jean Claude Guimberteau, a plastic and hand surgeon, of live tissue, that is a from a real live person not a cadaver, and really show the interconnected nature of the body.

Short Superbowl Metcon

19:30

Warmup (Dynamic Swings)

100 burpees
10:46

100 lunges
~5:00 (timer stopped early)

100 squats
3:29

Daily report

• Body: Fine.
• Sleep: Good. Slept in, very well rested.
• Nutrition: Poor. Lots of Superbowl munchies and girl scout cookies.
• Notes: Just a quick one in my dorm. Hoping to mimic last week's training/nutrition.
• Cool link of the day: Guy sitting on the handlebars of a Pennyfarthing, coasting down a hill. heh.

Morning DL/Run

08:30

Warmup (Dynamic swings, Sampson, Jump rope, Abdominal release, Erectors release)

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

15:08

Daily report

• Body: Good.
• Sleep: A little tired.
• Nutrition: Made some paleo chicken tenders last night. Will post link later. Very tasty.
• Notes: Good WOD, but didn't throw myself at it 100%. Broke up ever set of DL's but the first one, and I am strong enough to go unbroken. Runs were done on tredmill @ 2.0% elevation, 6.5-10.5 MPH, 11.5 MPH on last run.

Morning cleans

08:20

Warmup (very brief, dynamic swings, sampson)

8 sets @ 100%:

Clean and Jerk - touch and go 4 tough reps

6 burpees AFAP

8 CTB Chin ups AFAP

walk rest 5 min actively b/t sets

(no rests in transition; goal is high power)

For weight: 185 first 4 sets, 155 last 4 sets

For total time: 40:00

Daily report

• Body: Sore.
• Sleep: Poor. Did not sleep very well last night.
• Nutrition: Pretty good today.
• Notes: This was much, much harder than I anticipated. Each set was around a minute.. I took a couple breaths in transition. Clean and jerks at 185 were heavier than I should have gone. Hands are still torn up; pullups were difficult but all unbroken. Not a bad workout, but this one really left me gassed.
• Cool link of the day: It's All in the Mind!

Evening swimming (active rest)

20:00

Warm-up (2 routes of rock climbing, dynamic arm/leg swings)

00:00 - 05:00
Combat side stroke
05:00 - 13:45
Front crawl - 500 m @ 85%
15:00 - 23:20
Front crawl - 500 m @ 95%
25:00 - 30:00
Combat side stroke

Dry sauna/stretching -- 15 min

Daily report

• Body: Fine. Woke up with very sore shoulders, got better as day went on.
• Sleep: Well rested.
• Nutrition: Good.
• Notes: Had a fun time rock climbing before this workout. First time doing the combat side stroke.. it's quite an easy stroke once you get the rhythm down. I am going to work on this one more. Will probably warm up with it next time I get in the pool.
• Cool link of the day: I follow Mark Sisson's blog quite closely. I found his latest article quite interesting. A Day in the Life of Mark Sission

Evening snatch work, hspu

20:00



Warmup (dynamic swings, sampson, jumprope)

A. Snatch Balance - 3 x 3 @ 80%; rest 2 min
(work on depth and sticking the bottom tight; choose a weight without riding weight down)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
(work on using ass)

For loads:
A. 135, 155, 155
B. 155, 155, 155, 155, 155

Daily report

• Body: Very sore. Snatch grip push press really killed my shoulders. More so than the hspu, surprisingly.
• Sleep: Good. Going to bed early tonight.
• Nutrition: Great.
• Notes: This one was tough. Especially back extensions at the end.  Not much to report other than the difficulty of each set of barbell work because of having to start at the ground. Really wish they had a rack.
• Cool link of the day: Kevin Kelly, writer and founding executive editor of Wired magazine, made the bold statement: "I say there is no species of technology that have ever gone globally extinct on this planet." The challenge was laid, including a search through the agricultural tools section of an 1895 Montgomery Ward & Co. Catalogue. Every item listed in that section was still made, somewhere in the world (and found online, to boot). Additional challengers were found, from the 8-Track (still being made [previously]), anvils (plenty), astrolabes (pick one [listed under Astrolabe Reproductions]). Button hooks? Check. Shoe X-Ray Machine? Probably extinct (via). 

Morning intervals

08:15

10 min Z1 warm up run
+
5 sets:
Run 3 min @ 85% effort
Run 2 min @ 50% effort
+
10 min Z1 cool down run

Daily report

• Body: Good.
• Sleep: Not much at all last night. Too much caffeine. 3 or 4 hours
• Nutrition: Good.
• Notes: A little chilly this morning, and 4 inches of snow on the ground didn't make this an easy outdoor workout but it was a good start to the day today. Many of the 3 min at 85% were done uphill. I would estimate at least 4 miles total. Part 2 later tonight...