Squats, Bench, Chins, Dips, Situps, Uphill Walking

Early afternoon

Squats 5 @ 50, 4 @ 60, 10X2 @ 70
Load: 145, 170, 200

Chins 10, 10, 9X2

Bench Press 5 @ 50, 4 @ 60, 5X4 @ 70
Load: 125, 155, 175

Situps
Mix of 10 incline and 20 regular

Dips 3 X 10

Uphill walking
1 mile uphil, 10% grade, 17:02

Comments: Even though the loads are significantly decreased, I was pretty tired this morning and thought it would be much harder than it was. Haven't done dips in a while and they seemed to be a little rough on the shoulders. Everything done in Vibrams. Maybe this was the difference in the leg exercises? Never really lifted with them.

Strength, Uphill walking

Pullups 8, 11, 8, 8, 10
Squats 5 X 3
Load: 195, 215, 225, 225, 235

Cleans 4 X 3
Load: 140
Bench Press 5533
Load: 175, 195, 205, 215

Uphill Walking 20 minutes total
10 min @ 10% grade
5 min @ 12%
5 min @ 14%

Workout comments: Mondays are always a groggy day for me. I started to loosen up as the morning progressed, but still felt sluggish during the workout. Bench press felt tough towards the end and squats were also feeling difficult. I've been noticing some twinge in my left shoulder again. Feels like a tight muscle that might need to be worked out over the course of the next week or so.
Sleep: 7 hours

Strength, Running

Early afternoon

Bench Press 3 X 5
Load: 215


Pullups 3 X 10
* Performed as supersets


1 mile uphill walking 15% grade
17:45


Evening


5 miles around Chestnut Hill in about 46 minutes


Workout comments: Totally abandoned the bench press and pullups today. Just was not feeling any strength at all. Bench pressing continues to be a plateau that won't change, along with pullups.


Went running today with John W. for the last time at least for a while. He is moving out to Seattle in a few days and most of his move is already underway. It was a good 5 mile loop around Chestnut Hill, lots of humidity to combat the great views of houses and golf courses. Over the past few years we have run together a bunch of times, and raced against each other at various Centocor sponsored races. I don't think I've ever beaten him at Broad Street, Philly Distance, or the other 5Ks we've attempted. At least I'll have something shoot for in the next few years.

Thrusters/Burpees

Morning
Easy jog over to Sutcliffe Park for:

4 X Max rep Pullups
9, 7, 7, 6

Late evening
WU: 2 Rounds
15 Squats, 15 Pushups, 15 Situps, 15 Back Extensions, Samson Stretch

Workout: For time
100 Thrusters (45# DBs)

*Every minute on the minute: 3 Burpees
13:56

1 Mile Uphill Treadmill Walking: 15% Grade
18:16

Workout comments: Continuously frustrated with the pullups. I'm wondering if the thick bar at the park has anything to do with the strict pullups I've been doing. I did the thruster workout a while back at Central Bucks Crossfit with 40# DBs and I think my time was a bit faster. Still I was pretty happy with this workout. My average heart rate was close to 180 for the entire workout and I don't think I could have forced it any higher than that. I rested during the 10th minute without doing any thrusters.

Paleo faults: Some cream in my coffee, salad dressing, a few pieces of chocolate. Otherwise good.

Deadlift Pushup Metcon, Push Press, Uphill walking

Late afternoon

WU: Shoulder dislocates, OH Squats

Workout: 10 Rounds

10 Deadlifts (135#)
15 Pushups

Only made it through 5 rounds. 6:25

3 X 10 Sets Push Press

Loads: 135#, 135#, 135#

1 mile uphill walk at 15% grade: 17:42

• Workout comments: I had absolutely no energy for this workout. I got about 8 hours of sleep last night and ate fairly well during the day. I had yogurt and an apple for breakfast and a salad and soup for lunch, with a Clif bar right before the workout. I had about 50 oz of water throughout the day. I cut the metcon short because I was feeling too much tension on my lower back, even before I started the workout. I tried to watch my form in the mirror. I don't know if it's really smart to attempt deadlifts as part of metcon. It's so easy to let form fail and try to muscle through it.
• Body: Quads and lower back were pretty sore throughout the day.
• RHR: 46 BPM

Grace, Pullups, Uphill walk

Late Afternoon

WU: 2 Rounds
10 Deadlifts (137#), 10 Pushups
Samson Stretch
Shoulder Dislocates
Clean and Jerk practice

Workout: Grace (137#-anyway overhead)

3:57

Every minute on the minute:

3 Strict Chinups
3 Knees-to-elbow
3 Strict Pullups

Made it through a measly 6 rounds

1 mile walking uphill, treadmill 15% grade

17:06 (HR=160BPM)

• Workout Comments: I think in the past I was doing Grace as a strict squat clean. I just found out that it is generally done from ground to overhead in any fashion you choose. This makes a a big difference, as my previous PR on February 3 was 7:59, using only 117#. Maybe I'll just continue with this WOD as if they were strict squat cleans and try the actual workout again in 6 months.
• I continue to struggle with pullups. I'm going to have to make a serious effort to learn how to kip, and then find a location that allows me to do so. The pullup bar in my gym and the one I wedge into my door frame just aren't going to cut it anymore. Regardless, I should have seen some improvement in my strict pullups, considering the volume that I have been performing over the past few months. I was seeing a bigger return when I was "lifting" several months ago.
• I was also very surprised by the amount of effort it took to walk uphill at a 17:00 min/mile pace. This brings to light my times during the past several Pretzle City Sports trail races in Reading. The effort of running on trails really cannot compare to the effort of running on asphault. You may think that you are moving at a brisk pace, only to get home and find out that you ran 75% of the distance that you thought you ran.
• Body: the soreness in my quads, hamstrings, and lower back has considerably subsided since the boot camp workout on Tuesday (Thank God). My ankle has also felt much better since I have been wearing the brace. I'll give it another few days before wearing it for workouts only.