back to lifetime

yesterday:

swim 2000m
(warm up pace)

regular warmup (swings, burgerner, samson)

wod:
amrap 5 min - strict pullups
rest 30 sec
amrap 4 min - wallball 20#
rest 30 sec
amrap 3 min - unanchored situps
rest 30 sec
amrap 2 min - DU's
rest 30 sec
amrap 1 min - pushups

for reps: 25, 70, 60, 100, 34

skills practice: ghd situps, DU's, hspu, kb swings

today:

warmup

mainsite wod:

21-15-9
powerclean 135#
ghd situps

didn't time; good pace; 80%

Daily report

• Body: abs very sore.
• Sleep: Good.
• Nutrition: best it's been in awhile. intermittent fasts ~16 hours past 3 days.
• Notes: Gettin' er back. Picked up 245 yesterday, however, and it felt very heavy. Need to start adding strength work and low rep oly practice to get back to last winter's strength,

Long one today:

1500

10k run
for time: ~51 min

1900
amrap 20 min
10 push press 50kg
10 kbs 2 pood
10 box jumps 20"
rounds: 11+10 push press

Daily report

• Body: beat up. pain between shoulder blades; nothing major but may have gone too heavy/intense on push press.
• Sleep: so/so
• Nutrition: could be better.
• Notes: Taking a day or two off after this one.

morning wod from hell(as)

partner wod

100m partner carry

100 pullups

100m partner carry

100 burpees

100m partner carry

100 med ball situps

100m bear crawl

100 partner pushups

100m crab walk

Daily report

• Body: sore.
• Sleep: so-so
• Nutrition: good
• Notes: this hurt... really bad.

stadium/hellas

Winding up my time abroad. It has been an adventure, that's for sure. That said, I am ready to come home. Here's the past week:

Stadium:

Run 800m
30 k2e pullups
30 triple stair jumps (continuous)
100 box jumps
Run 800m

Hellas:

Tabata:
double unders
burpees
thrusters 40kg (yuck)
situps
swings

aggregate score: 505
best round: double unders (by far)

Stadium:

Run 800m

climb 80 stairs x 2
100 pullups
climb x 2
100 push ups
climb x 2
100 sit ups
climb x 2
100 burpees
climb x 2

Hellas:

18-16-14-12-10
thrusters - 50kg
t2b
(each round, 25 double unders and 3 hspu)
for time: 24:12

Weekly report

• Body: sore 1-10; 7
• Sleep: enough
• Nutrition: okay
• Notes: good training this week. really itching for some oly work when I get back. haven't put on oly shoes in 4 months. n.b. stair climbs are very intense.

hellas, istanbul, stadium

Hagia Sophia (Holy Wisdom) in Istanbul, Turkey

Returned from Istanbul today. Traveling to Turkey was one of the best experiences of my trip so far. The food was fantastic, especially the traditional Turkish restaurant we ate at last night. Finally, food with spices! The architecture was 'spicy' too. The Blue Mosque and the Hagia Sophia embody the character of the city; marked by massive minaretes, they are the main landmarks of the city. I enjoyed the Cistern, too, which is a giant underground Palace built around 500 AD. I didn't train there, but it was nice to rest for a weekend, especially after my workout on Friday:

Hellas: Double Grace

30 full clean and jerks for time (60kg)
time: 5:52 (yuck)

3 min rest

30 power clean and jerks for time (60kg)
time: 6:12 (ouch)

Stadium workout today:

5 rft
5 hspu
1 stair run (80 steps)
30 pushups
1 stair run
for time: ~30 min
last round burpees

Weekend report

• Body: Good. Not sore. TV is flaming up a bit, will need to treat when I get home.
• Sleep: Not enough at the hostel. Will sleep more this week.
• Nutrition: Good until last night in Turkey... the baklava there is deadly. Not so bad, though, and completely worth it.
• Notes: Happy to be back, two weeks now and I will be back home.