again

Long work day, so no probodx.

30 min run = 5.35km (3.32 mi)
.4 increases (8.0-11.2)

2 miles @ 18:28

just a run

Long day at work and didn't get home until almost 8. Decided to skip pbx but get the run in.

no probodx

30 min = 5.22km (3.24 mi)
.4 increases (7.6-11.0)

2 miles @ 19:00

squats and shrugs

1200: 33 minute ocean swim. (350 strokes out, 350 strokes back)

Tried using a nose clip as the saltwater starts to sting my nasal passages. It seemed a lot more difficult to get any air so after about 150 strokes I pulled it off and finished the swim without. Much more comfortable breathing.

1900: mobility

bs: 1 x 100 x 30#
db shrugs: 1 x 50 x 30#

sauna x 15 min

A light-ish WOD before the rest day. As the weight goes up I'm sure it'll be more challenging.

pbx and run

Long days at work this last week so haven't had the time or energy to do wod's. Today first one all week.


probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
22 min (cut out legs)

30 min = 5.15km (3.20 mi)
.4 increases (7.6-10.8)

Switching gears just a bit on the run. Gonna start upping the distance a bit more each run to see if I can make better gains without hurting myself. Right now I feel really strong and the pace increase is painfully slow. Fingers crossed.

squats

0900: 10 min yoga

1200: 31 min ocean swim
320 strokes out
310 strokes back

1900:
mobility
bs: 1 x 100 x 20
db shrugs: 1 x 50 x 25
sauna 15 min

pbx and run

1200: 23 min ocean swim. 250 strokes out, 235 strokes back.

1900: probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
- leg circles
- side kick
29 min (no leg weights)

30 min = 5.11km (3.17 mi)
.4 increases (7.6-10.6)

10 min @ 10.8kph

dbbp

Just noticed I forgot to post my WOD from yesterday on the CFC page or here. Oh well. To catch up:

mobility

dbbp
1 x 100 x 5
1 x 100 x 10
1 x 100 x 15
1 x 50 x 20
(5 min rest between sets)

sauna 15 min

pbx and run

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
- leg circles
- side kick
- kick backs
- open legs lift
29 min (no leg weights)

30 min = 5.10km (3.16 mi)
.4 increases (7.6-10.6)

8 min @ 10.8kph

DBPS

Swam around lunch in the ocean for 16 min.

Decided to do a strength-ish WOD today.

mobility

dbps x 3 (ea side)
5#-100#
failed #3 of right side 100
total reps 119

From 55 on took 1 min break between sets. Felt good.

pbx and run

Upped the ante on pbx, moving from the 5# db to the 3kg db (6.6#). I could feel the slight weight increase as crazy as that sounds.

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
- leg circles
- side kick
- kick backs
- open legs lift
- side lifts
34 min

30 min = 5.10km (3.16 mi)
.4 increases (7.6-10.6)

6 min @ 10.8kph

Run feels good. Furthest yet.

squats

mobility

squats x 100 x 10

Running out of smaller incremental jumps on the dumbbells. Might have to switch to a barbell soon. Unfortunately they only have a ghetto curl bar in the gym. Whatever!

strict pull-up ladder
5+5

Obviously my lack of pull-up focus shows. Will see about fixing this.

sauna 10 min

Skipped the pool today as the water is pretty chilly in the evening and I just wasn't in the mood.

run

robodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
- leg circles
- side kick
- kick backs
- open legs lift *new*
24 min

30 min = 5.09km (3.16 mi)
.4 increases (7.6-10.6)

4 min @ 10.8kph

DBPS

Missed yesterday cuz too beat down and busy from work.


mobility

dbps x 100 x 60 (alt sides)
9: 33

I felt horrible, but guess I drove on enough to get a sub 10 minute time. Moving up to 65# next week!

swim 600m: 13:51

sauna 10 min

squats

mobility

sq x 100 x 4kg db (17.6#)

This was continuous with no break. Pace was slow and steady. Definitely felt it. Shoulders were also burning towards the end holding the dumbbells up at my neck. Will have switch to a barbell at some point, if for nothing else than the option to micro-load. Hoping I'm not as cripple afterwards as I was last week.

leg curl: 2 x 25 x 10#

Threw this in at the last minute on a whim. Will work up to either 50 or 100 reps and gradually increase the weight as well and see how it effects my runs.

sauna 10 min
steam 7 min

run

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts *new*
- knees to chest
- knees to shoulder *new*
- scissors
- leg circles
- side kick
- kick backs
31 min

30 min = 5.08km (3.15 mi)
.4 increases (7.6-10.6)

2 min @ 10.7kph

SP and PC

mobility

dbsp
1 x 5 x 25
1 x 5 x 30
1 x 5 x 35
1 x 5 x 40
1 x 5 x 45
1 x 5 x 50
1 x 5 x 55
1 x 5 x 60
1 x 5 x 65(3)

dbpc
1 x 5 x 25
1 x 5 x 30
1 x 5 x 35
1 x 5 x 40
1 x 5 x 45
1 x 5 x 50
1 x 5 x 55
1 x 5 x 60
1 x 5 x 65

swim 600m
14:12

sauna 10 min
steam 6 min

Run and monthly stats

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers (forgot)
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- knees to chest
- scissors
- leg circles
- side kick
- kick backs
- squat & reach (again)
29 min

Did the same routine as last time. Forgot what the pullovers were and added 1kg leg weights. Made the abs and lower leg exercises a bit more challenging.

30 min = 5.08km (3.15 mi)
.4 increases (7.6-10.6)

Have reached the point in the progression where there is no lag between the build up and the final speed. Next run I'll move the max speed to 10.7 and start the increase at 2 min. each time. Looking back, I forgot to summarize September, so doing it and October:

02 Sep: 2.99 mi
06 Sep: 3.00 mi
07 Sep: 3.00 mi
09 Sep: 3.00 mi
12 Sep: 3.03 mi
14 Sep: 3.05 mi
16 Sep: 3.09 mi
19 Sep: 3.10 mi
21 Sep: 3.12 mi
23 Sep: 3.13 mi
26 Sep: 3.13 mi
30 Sep: 3.13 mi

03 Oct: 3.13 mi
13 Oct: 3.13 mi
21 Oct: 3.16 mi (mph treadmill threw off progression)
24 Oct: 3.14 mi
26 Oct: 3.14 mi
28 Oct: 3.15 mi
31 Oct: 3.15 mi

As you see, WAY more consistent in September. Of course my October excuse is a nice 2 week break when everyone was here visiting and then the beat down at work spending all day outside in the sun. Looking forward to more consistency in November. It's a slow process but I think the tiny gains will keep me from pushing too hard, too fast and injuring myself.

For metrics, I've only added 257 meters (0.16 miles) to my 30 minute run time over the span of two months. Baby steps!

dumbbell power snatch

dbps x 100 w/ 60# (alt sides)
10:19

Last time with this weight I clocked 11:07, so almost a minute knocked off. I was sucking and only took 2 very short breaks, so will be tough to grab a sub-10, but gonna give it a whirl next week.

crunches x 25
reverse crunches x 25
plank x 4 x 25

600m swim
(not timed)