W1 Calves, Arms & W2 "Murphy"

06/10/14

Workout 1 Calves & Arms

Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
---
LF Machine Curls 4 x 15
LF Triceps Press 4 x 15
---
Preacher Curl 4 x 10
Rope Press Down 4 x 15
---
Single Arm Pulldown Curl 4 x 12
Dips 4 x 15
---
Hammer Curls 3 x 10
Overhead Rope Extensions 3 x 10
---
Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
21 Curls 5 x 12


Workout 2 "Murphy" crossfit.com

Run 1 mile
Pullups x 100
Pushups x 200
Squats x 300
Run 1 mile

Cleans & Run

05/03/14

Workout 1

Power Cleans (95) 5
Clean (95) 5
Clean/Push Press/Jerk (135) 10
Hang Power Clean (155) 2-2-2-2-2
Clean (185) 1-1-1-1-1
Clean & Jerk (205) 2, (215) 2, (225) 2


Workout 2 Run 5k

Run, Burpees & Arms

03/06/14

5 rounds of:
Run 800m (treadmill)
Burpees x 25
(31:21)

Barbell Curls 5 x 20
Single Arm Cable Curls 5 x 12
Rope Press 5 x 20
LF Machine Curls 5 x 15
Ring Dips 5 x 10

"Walsh" (Burpee Pullups, Squat, Overhead Run), Leg Press, Extensions

02/05/14

"Walsh"
Burpee Pullups (6" above fingertips) x 22
Back Squat (185# clean & press to back squat position) x 22
200m Overhead Run/Walk (45# plate is carried overhead, full extension)
30 minute cap (3 rounds, 22 reps)
(36:14)
---
Leg Press (640) 20, (720) 20, (1000) 15, 10
Leg Extensions 4 x 15

Tour de Trails, 6 mile trail run (through snow), Row 2k

01/18/14

Row 2k
6 mile trail run
(1:13)

Tour de Trails, 6 mile trail run. The rough terrain of the trails was amplified by several inches of hardened snow that was all ready on the ground, plus a couple inches of fresh snow that began falling an hour or so before the race started. The 75 runners ahead of me trampled a narrow path through the hardened snow, creating a narrow ravine 6 to 10 inches deep and not quite wide enough for the natural with of my running stance. This was a pretty tough run and cold, 14º and snowing!

My running mileage total since March 2013 = 192.9 miles

10k Jingle Bell Run, Chicago

12/14/13

Jingle Bell Run, 10k through the snow

The temperature has been in the single digits and below this past week, so I never considered the possibility of snow. Luckily the temperature warmed up to about 30 degrees for the run, but it snowed overnight and during the race. The run took place on the lake shore bike path by the Lincoln Park Zoo and they didn't bother to plow the snow, so we ran through 2 - 5 inches on some parts of the trail.
(1:04)

run, pushups (last day of vacation)

12//01/13

Last day of vacation! The pinched nerve in my upper left trap is getting better, but still fucked. Looking forward to seeing a doctor and getting back to training hard.

Run x 3.5 miles
Pushups x 100

Run, pushups, situps

11/29/13

Walk 2 miles
Pushups x 100
Situps x 100
Weighted pushups (62#) x 50
Run 3.5 miles
Pushups x 100

Turkey Takedown (Day 1) W1: Run, W2: Bear, DU's, Thrusters, W3: Row, OHS, KB Swing

11/16/17

CrossFit Visone's Turkey Takedown! So much fun! Good programming, very challenging! Brandon Pastorek did a great job! I am looking forward to day two. I did as well as I expected for my first competition, not sure where I stand at this point, but I know what my weaknesses are.

Workout 1
Run 1.5 miles (w/25# bumper plate)
Run 1.5 miles
(24:14)

Workout 2
Bear Complex 1 Rep Max (215#)
AMRAP 1 minute:
Double Unders x 20
Thrusters (95#)
AMRAP 2 minutes:
Double Unders x 20
Thrusters (95#)
AMRAP 3 minutes:
Double Unders x 20
Thrusters (95#)
(37 thrusters)

Workout 2
Row 1000m
Overhead Squat (45#) x 50
Kettle Bell Swing (53#) x 100
Overhead Squat (95#) x 50

Spartan Sprint

11/02/13 - Spartan Sprint (3+ miles and 15+ obstacles), Miller Park, Milwaukee, Wisconsin
Time: 51:02
Overall: 257th/3273
Age Group: 49th

The view from the spectators seats overlooking the finish line.

I had a blast! The obstacles were challenging, but it seemed more like a workout than a race.  I think the Urban Warrior Dash was a little harder, but the Spartan Sprint in the Milwaukee stadium was pretty cool. The obstacles started with bear crawls and high knees up 3 or 4 flights of ramps followed by 30 overhead ball slams with a 25-pounder. Lots of walls to hurdle, ranging in height from 4 - 8 feet. There were several types of carrying obstacles, (sandbags, water jugs, cement blocks). I thought the weights could have been a bit more challenging.  I loved the Concept 2 rower obstacle of 500 meters under 2 minutes. It was tough because you couldn't see your pace or the time, you could only see your meters. If you failed, you had to do 30 burpees, which was the penalty for any failed obstacle. There was a Hercules Hoist where you had to hoist a cement block up about 25 feet, jump rope with a heavy rope, box jumps, cargo net and a rope climb, as well as countless stairs climbs up and down the stadium bleachers.

Margot Miley, her super trainer Matt Hoeft, and myself.

W1: DL, MU (EMOM), Run, Plank, Situp, KBS, Flutters, Burpee, WBS, MC & W2: Arms

10/16/13

Workout 1:
Build up to a heavy deadlift weight (75-85% 1RM)
EMOM 16 minutes (2 dead lifts on the even minutes, 2 - 5 muscle ups on the odd)
Deadlift (315) x 2, 2, 2, (275) 2, 2, 2, 2, 2
Muscle Ups x  5, 5, 4, 3, 5, 3, 3, 3
---
2 rounds of:
Run 200m
Plank 60 seconds
Situps x 25
Kettle Bell Swing (45) x 25
Flutter Kicks (2 count) x 25
Run 200m
Plank 60 seconds
Burpees x 15
Wall Ball Shots (20) x 15
Mountain Climbers (2 count) x 15

Workout 2: Arms

W1: Pushups, Bench, DB Press, Ring Dips, Handstand Walk, & W2: Run 6 miles

10/14/13

Workout 1:
Bar Pushups 3 x 20
Bench Press (135) 20, (175) 10, (225) 10, (275) 8
Ring Dips 4 x 10
Handstand Walks

Workout 2
Run 6 miles
(49:30)

W1: Run, Situps & W2: Snatch, Pistols, Plyo Pushup, KB Swing, Muscle Up, Snatch

10/09/13

Workout 1:
Run 2 miles
Situps x 100

Workout 2:
Snatch (75) 4, (95) 4, (135) 4, (155) 4
3 rounds of:
Pistol Squats (w/53# Kettle Bell) x 5R/5L
Plyo Pushups (Pushup to 14" Boxes) x 10
Kettle Bell Swing (70) x 10
Muscle Ups x 10
Snatch (95) x 10

W1: Pushups, Bench, Dips, Situps, Toes 2 Bar, Run & W2: Push Press, Bench, Muscle Ups

09/25/13

Workout 1:
Bar Pushups 4 x 25
Bench Press (225) 15, 14, 11, 10
Ring Dips 4 x 25
Situps x 100
Run 1 mile

Workout 2:
Push Press (135) 2, (155) 2, (175) 2, (195) 2, (215) 2, (225) 1, 1
Bench Press (185) 2, (205) 2, (225) 2, (245) 2, (275) 2, (295) 2, (315) 2
Muscle Ups x 30

W1: Run, Arms & W2: Pushups, Bench, Thruster, Slam, Pullups, Dips

09/19/13

Workout 1
Run 1 mile, incline 4
Superset 1:
Cable Curls 4 x 15
Rope Press 4 x 20
--
Superset 2:
Incline DB Curls (40) 3 x 10
DB Overhead Press (75-95#) 3 x 12
--
21 Curls (55), sets x 3
Superset 3:
Single Cable Curls (22.5) 3 x 12
Overhead Rope Extension (57.5) 3 x 12
Superset 4:
Chin Ups 3 x 10
Ring Dips 3 x 10

Workout 2:
Bar Pushups 3 x 20
Bench Press (135) x 20, (225) 10, (275) 2, (295) 2, (315) 2, (325) 2, (330) 2
--
21-15-9 reps of:
Thrusters (65)
Slam Ball (20)
Pullups
Ring Dips
(12:30)

Clean & Jerk, Snatch & Rock Cut Coyote Howl "Nite" Trail 10k Run

09/13/13

Clean & Jerk (75) 4, (95) 4, (135) 4, (185) 4, (215) 4
Snatch (135) 4, (95) 10
---

Run 10k
Rock Cut Coyote Howl "Nite" Trail 10k Run
Thank god my partner was well prepared for this race. I would have been screwed without a head lamp. A slightly dangerous run through rugged trails and hills in the dark of night, I tripped and nearly fell several times. It was a lot of fun and I would definitely do that run again. I plan to add trail running to my future programming. Every run is getting a little bit easier and I am growing more eager to run the next race!

Bike, Run, Sprint, Situps, Pullups, Pushups, Swim, Bike

09/06/13

Bike 10 miles
Run 1 mile
Sprint 50y x 9
Situps x 100
10 rounds of:
Pullups x 10
Pushups x 10
---
Swim 600y
Bike 10 miles

Situp, Pushup, Rope Climb, Muscle-Ups, Bike 10k, Run 5k

08/04/13

8 rounds of:
Situps x 25
Hand-Release Pushups x 25
---
10 rounds of:
Rope Ascent (17') x 2
Ring Muscle-Up x 2
---
Bike 10k
Run 5k

W1: Run 2 miles, Bench Press, Pushups, & W2: "JT", Ring Pushups, Chin Ups, Row 2k

08/01/13

Workout 1:
Run 2 miles
Bench Press (135) Max Reps, (175) MR, (225) MR x 2
Pushups x 100

Workout 2: "JT" plus
21-15-9 of:
Handstand Pushups
Ring Dips
Pushups
(8:09)

3 rounds of:
Ring Pushups x 10
Chin Ups x 10
---
Row 2k (AFAP)

W1: Run 6 miles, Arms, W2: Weighted Ring Dips

05/16/13

Workout 1:
Run 6 miles
Cable Curls (32.5) 15, 15, 15, 15, 15
Rope Press (42.5) 15, 15, 15, 15
Overhead Rope Extension (37.5) 12, 12, 12
Ring Dips 3 x 10

Workout 2:
Weighted Ring Dips (45) 10, (60) 3 x 10