Monday 3/21- Back in UT

Run 30 AFAP

3 Supersets
1 min ball hold
10 db curls (25lbs)

3 Supersets
15 assisted dips (80#)
15 ball crunches

Roll it out

Thursday 3/17- Altitude

Run 30 min AFAP

3 Supersets
1 min bridge holds
12 db curls (35 lbs)

Today I got an early workout while traveling to Minnesota. I got a new FBPR but only on account of dropping a few thousand feet in elevation. I guess that really does make a difference.

Wednesday 3/16

5 supersets for time:
10 burpees
20 bb curls (35 #)

12:13

Run 20 min AFAP- 2.25 miles

3 supersets
45 sec ball hold
20 calf raises

Tuesday 3/15- Runin

Run 45 min AFAP

Monday 3/14

3 supersets, no rest
Row 500m
15 thrusters (90# bb)

Stair stepper for 20 min- L7, no lean

Roll it out

Saturday 3/13

PR Test- 5k Row

NEW PR!!!
19:08:4

Then...
40 min recover uphill walk
Level 2.8 @ 11 incline

3 Supersets
1 min ball holds
20 tippy toe calf raises

Friday 3/11

3 Rounds for time
Row 500m
10 burpees

11:58

3 rounds
1 min ball holds
20 calf raises

Wednesday 3/9

3 sets, no rest
10 assisted pull ups
15 assisted dips
30 air squads

Row 5k

Roll it out

Tuesday 3/8- Active Recovery

Bench 3x10- 185#
Run "Hills"- l4, 5.6

Roll it out

Monday 3/7- Row Row Row

WORKOUT 1 (morning)
Row 10k- 40:52:6

Roll it out

WORKOUT 2 (late morning)
Deadlift 5x2- 330#, 300#
Weighted dips 5x2- 40#

Sprint intervals 30 sec on / 60 sec off- 9.0 @ 4.5 incline

Roll it Out


With Steve in town and (possibly) unable to get in another session at 24-Hour Fitness, I thought I would get in an early workout. When I got back, Steve said he wanted to go too so I went for a second round. I haven't done that since the FPU days and it felt nice. Taking a PTO day was already a given.

I got to meet "Maximus" and take a quick tour of Gym Jones today. It was crazy. Lisa Twight mentioned "that project" referring to training the 300 guys. It was another level. She offered to give me a free shirt along with Steve thinking I had put in work and earned one. I refused on account I haven't proven myself in that gym and a long way from feeling "Fit, strong, and confident" as I once heard a professional soccer player say at the height of his career. Another day Gym Jones, another day....

Saturday 3/5

5 rounds for time:
1 hand Clean and press x 10 (switch)
1 min bridge hold

15:31

Run 45 min

Friday 3/4- Rowing

Row 5k at easy pace- 2:00/500
Stretch

Thursday 3/3- Morngings

I am attempting to do morning workouts because my nights are just too busy these days. I generally hate a morning workout cause going from sleep mode to balls to the wall within 30 minutes just leaves a bad taste in my mouth. Let's see how long this lasts...

Supersets x 3
Row 500m
20 thrusters (55# bb)

Run 20 min- 2.0 miles

Supersets
Machine double crunch
Weighted side bends (35#)

Stretch

Wednesday 3/2- Workout with the Wife

After work I was surprised and excited to find that The Wife wanted to go to the gym also. After several attempts to park our car downtown to hit up Planet Fitness we finally made it.

Planet Fitness Combo
3 sets with no rest

15 assisted pullups (85#)
20 assisted dips (85#)
30 air squats

Run/walk 30 min- 2.75

20 crunches
10 side crunch x 2

I felt super fat and bloatie while running. Plus I was totally dead after 7 minutes. Not sure what hit me but it did me dirty.

Monday 2/28- Soccer Again!

I got invited to play indoor at the Woods Cross indoor facility. I was stoked but not as excited as normal, fearing how much my fitness would be a factor.

Pretty sure I could only handle 2 minutes of playing up front at a time. By the second half I was playing much more defense and could sustain a full 4 minutes! Truth be told it was a b-slap of a reminder that I am way out of shape and couldn't handle a full field if my life depended on it.

Won 8-5
2 goals (right and left footed)
2 assists

Saturday 2/26- Recover

45 Air Squats
45 weight swings (25#)
46 lunges (23 each leg)
45 push press (25# bb)

Run 30 min AFAP- 3.30 miles FBPR!!!

Core
Machine crunch- 3x40
Hanging l-swing- 3-20

Stretch

Friday 2/25- Tailpipe

3 Rounds for time:
Row 250m
DB rack hold on chest (2x55#)

Run 30 min AFAP- 3.20 miles

Stretch

Thursday 2/24- Heavy

3x3x3x3 back squat (315#)
Run 30 min AFAP- 3.20 miles

Core
80 sec bridge hold, alt 3 sec hold per arm

Stretch

Tuesday 2/22- Burp and Step

10 burpees
10 step ups per leg- 30" box, 20# db
5 sets for time- 19:32

Row 2k- 19:52

Machine crunch- 3x40
Side crunch w 25#- 3x40 each side
Calf raises- 3x20
Machine double crunch at 30#- 3x40
Back extensions- 3x8

Monday- 2/21

Jack the Ripper
500m row, 20 clean and press- 50#
5 sets for time
27:04

30 min AFAP- 3.21

Core
1 min bridge
Balance on half ball- 30 sec / foot
3 sets w 1 min between sets

Stretch

Friday 2/18- Jackie

"Jackie"
1000m row
30 thrusters- 30#
30 pull ups
9:58

30 min run AFAP- 3.20 miles

Core
20 TTS, 20 side crunch x 3
20 LL, stretch x 3

Thursday 2/17- Fran(ish)

Modified Fran for time
70# bar
2nd grade pull-ups
TIME: 8:48

Back extensions- 3x15

Easy cardio

Machine double crunch- 40#, 40x3
Side bends- 25#, 40x3
Machine crunch- 50x3


When I first set out to do Fran I was not anticipating my upper body to completely give out on me after 15 pull ups or so. The stand I was using was narrow so kipping was impossible (gotta love a crowded 24-Hour Fitness). I decided to switch to "2nd grade pull-ups" which are where you hang in a reverse push up position and do the pull ups. Turned out to be the right amount of resistance (sadly). All in all the 9 minutes was super hard.

After doing the back extensions, by lower back was completely shot. We're talking extreme pain to where I couldn't even walk on the treadmill. I spent the next 20 minutes laying on my back, stretch, and attempting to try and take pressure off my lower back. Today reinforced something Steve told me a long time ago- my core is terribly weak. I am going to devote some time every single day to bring my core up to par cause today was just sad.

Wednesday 2/16- Press and Hold

10 single arm clean & press- 35# (then switch arms)
1 min bridge hold
Supersets- 1 min rest between sets
X 5

Row 1000m intervals- target 2:05/500 pace

Stretch

Tuesday 2/15- 1st Gear

Eliptical- 30 min, easy pace

I have been sick since Thursday so on my first day back in the "office" I decided to ease back into things.

Tuesday- Murph(ish)

For Time:
50 assisted pull ups (95#)
75 assisted dips (95#)
100 air squats

19:37

Then...Treadmill (2 sets)
3 min @ 2.5
7 min @ 7

Struggling to complete the assisted pull ups and dips was a reminder of how far I have to do in my fitness quest. The blood and lactic acid had settled into my arms pretty good and I was feeling it on the treadmill. The pace wasn't that bad but I just felt awkward and puffed up as I tried to run.

Monday- Burpees & Stairs

100 burpees for time- 19:38
30 minutes on stair stepper- L6
Quick stretch (since I was drench in sweat and a little embarrassed)

Today was payday for losing a bet on the Silva v Belfort fight. I bet Steve that Silva was going down. I really just hate Silva so I made a common mistake in betting- letting your emotion get ahead of your logic. Meg says I should quit gambling cause I am not good at it. After the 100 burpees I think I am going to take the wise council of my lovely wife (at least for a while).

The next 2 weeks are Crossfit exercises. Hopefully I can continue to make fitness gains before school gets too busy starting in March. I have yet to drop ANY weight although I feel like I have lost a few inches off my waist.

Saturday- Indoor Rowing Race

Today was my first indoor rowing race. I had grand ideas that there would be an entire high school gym packed with hundreds of ergs linked together. The 5th Annual Indoor Salt Lake Sprints ended up being nothing more than a private high school's small time event for members of the Waterford High School's crewing team and their parents. It was very small and ended up taking a large amount of patience from Meg to stay into it. I was also let down by the size of the event, but that didn't detract from my feeling of wanting to crush everyone I looked at.

As I got strapped in I found that there would be 2 heats of the Men's Open division, totaling around 10 competitors. But I was also trying to beat all the high school kids' time, the fastest being 7:11. This was a few seconds faster than my current Fat Boy Personal Record (FBPR) of 7:17, but I thought I might be able to come close.

As the race started one of the high school coaches was hitting a 1:33 pace. I thought I was going to get crushed. But I decided to just row my race and let the chips fall where they may. My goal was to hit a 1:50 pace but within 20 seconds of the start I found that I could do more than that (and maybe a hint of the competitive spirit of not wanting to get crushed by the 50+ old man next to me). So I decided I was gonna shoot for a 1:45 pace and just see how long I could hold it. Half way through the race Old Man River next to me had already completely burned himself out and was barely able to hold a 1:55+. I found that I was in the running for the lead with another competitive rower off the street. He had a 10m lead on me and I set my sights on him. I decided I was going to keep the 1:45 until 200m left and then just go balls to the wall. At 200m I put it all out, not paying attention to anything- form, the crowd, anything. The room went silent and I was in “the zone.” I remember looking at the monitor that showed I was hitting a 1:31 pace. Gives me chills just writing about it. That feeling is why I workout.

At the end of the race I looked up and saw my time at 7:02.7. After several deep breaths I looked back up at everyone else's time and found that I came in just one-hundredth of a second slower than the first place finisher who got 7:02.6. Damn! Although I wished I had been able to close the gap I was still happy with my finish. Looking back I wasn’t able to hold my 1:45 target between the 1800 and 1200m. Had I been able to do so I think I would have been able to go sub 7 like Steve thought. Until next race...

A few pics of the event:

Friday- Pre Race Workout

Elliptical- 15 min L7
Long stretch- legs still sore from squats
Row intervals- 5 sets @ 1:55/500 pace w 2 min rest (focus on form and technique)
Run- 10 min @ 5.0
Bike- 15 min @ L7
Long stretch

Tomorrow is my first indoor rowing competition. 2k race!

Wednesday- Legs & Shoulders

Squat pyramid- 135,185, 235
Shoulder burnout- 90 degree flies, shrugs- 15#, 75# super sets x 3
machine crunches x 20, 45# standing leans x 15 super sets x 3

Today was a bit rushed with the responsibilities of life. I am going to participate in my first indoor rowing competition on Saturday, February 5th. Not quite sure what to expect but I am hoping to top my fat boy personal record (FBPR) for the 2k. Right now it sits at 7:17.

Tuesday- Back & Bi's

Wide grip lat pulldown pyramid- 150,165,180
Seated dumbbell hammer curls pyramid- 20, 25, 30
Run 4 miles for time- 38:17
Light stretch

Monday- Chest & Tri

Inclined dumbbell press pyramid- 45,50,55
Straight bar tri extensions pyramid (belt)- 60,70,80
Row 5k- 19:33:2
Ab circuit- 20 touch the sky, 12 side crunch, 20 middle crunch, 20 calf raises x 3
stretch

Hammies have been super tight ever since I did deadlifts last week. Going to have to work on my form and ease back into the power movements.

Thursday- Cardio

Run 30 min- 3.28 (FBPR!)
Row 500m internvals w 1 min rest between x 5- slowest 1:51.5
1 arm sides & middle bridge hold 45 sec, 20 tippy toes calf raises x 3
stretch

Wednesday- No workout

Tuesday- Legs, Shoulders & Row

Deadlift pyramid- 135,185,225
Butterfly pyramid- 70,80,90
Row 5k- 19:58
Stretch

Monday- Chest & Bi, Cardio

Decline dumbbell press pyramid- 45,50,55
1 arm Arnold curls pyramid- 20, 22.5, 25
Run 20 min, walk up hill 10 min
1 min bridge holds, 20 calf raises w 1 min rest x 3
stretch

Saturday- Chest, Tri & Cardio

Hammer strength pyramid- 140,160,180
Tri extensions (belt machine) pyramid- 40,50,60
Row 10k- 40:38 (FBPR!)
Long stretch