New Year, New Log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Feb 23, 2015 10:50 am

Thanks Mick. I'd forgotten how much fun it is to do Dan's KB/Push-up workouts.

Mon 2/23/15

Row before breakfast:
30:49.3, 7557m
warm-up to 1500m
1k @ 20, 22, 24, 22, 20 SPM

C2 WOD had the stroke rates @ 24, 26, 28, 26, 24 but there's no way I can row at those higher stroke rates for a full 1000m right now, so I dropped them to my comfort zone. 26 is about my top end.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Bobby
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Re: New Year, New Log

Post by Bobby » Mon Feb 23, 2015 7:51 pm

I am going to try your version of torture tomorrow:row before breakfast!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Feb 23, 2015 11:00 pm

If I don't do it before the day gets going, it's not getting done during the work week.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

dead man walking
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Re: New Year, New Log

Post by dead man walking » Mon Feb 23, 2015 11:04 pm

so you didn't do the atlanta erg race?
Really Big Strong Guy: There are a plethora of psychopaths among us.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Feb 23, 2015 11:09 pm

Ended up having to work.

I love my new job but it's stressful as all hell right now.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Tue Feb 24, 2015 12:07 pm

Tues 2/24/15

Before breakfast:
DL: Bar x 10
135 x 6, 5
205 x 5
255 x 5
285 x 5
305 x 2 x 3 sets
255 x 10
1:30 rest between sets

PUll-ups:
BW+35# x 5 x 5 sets
1:30 rest between sets

KB Press, 2 x 16kg:
10 + 12 push-ups
10 + 10 push-ups
5 + 10 Push-ups
6 + 10 push-ups
6 + 10 push-ups

Windmills:
24kg x 5 x 2 sets
Ab wheel: worked on standing roll-outs for a couple sets of 5
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Wed Feb 25, 2015 10:54 am

Wed 2/25/15

Row before breakfast:
30:06.3, 7528m
Worked on higher stroke rate. Averaged 25 with a few efforts at 27/28 SPM.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Feb 27, 2015 12:06 pm

Thurs 2/26/15

Foam roll and yoga before breakfast.


Fri 2/27/15

Before breakfast:
warm-up with hip mobility

Squat:
Bar x 10 x 2 sets
95 x 5
135 x 5
165 x 5
205 x 1
185 x 3 x 5 sets

Pull-ups:
10 x 5 sets, alternating grip each set
alternated with
Dips:
12 x 5 sets on rings

1:00 rest between all sets

Assistance:
3 x
Swings: 28kg x 30
Band pull aparts x 10
Push-ups x 20
Rest as needed between exercises and rounds.

Messed around with standing ab wheel.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Mar 01, 2015 10:12 pm

Sat 2/28/15

Row in the afternoon before lunch:
30:00.7, 7529m
Worked on higher stroke rate again. A few 10 stroke efforts at 27-28 SPM at the top of every 2:00 for the last 12 minutes

Sun 3/01/15

In the afternoon:
Warm-up with rowing
5 x
Row 500m, 20 push-ups
1:55-1:57/500, plenty of rest between exercises

DL:
135 x 5
205 x 5
255 x 5
285 x 5 x 4 sets
255 x 5

C&P:
24kg x 5 l/r x 4 sets

5 x
Row 500m, Pull-ups x 6 w/ BW+25#
Harder effort than warm-up, 1:48-1:52/500

Worked on standing ab wheel a few times.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Mar 02, 2015 10:41 am

Mon 2/02/15

Row before breakfast.
30:30.9, 7521m
C2 WOD:
2k warm-up
3 x 750m, 750m recovery
Cool-down to 7500m
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Mickey O'neil
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Re: New Year, New Log

Post by Mickey O'neil » Mon Mar 02, 2015 5:51 pm

<snicker>
Alfred_E._Neuman wrote:Worked on higher stroke rate.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Tue Mar 03, 2015 12:10 pm

Mickey O'neil wrote:<snicker>
Alfred_E._Neuman wrote:Worked on higher stroke rate.
\:D/
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Mar 06, 2015 9:50 am

Tues 3/03/15

Before breakfast:
Warm-up:
5 x 500m row
alternated with
Push-ups: 25, 25, 25, 25, 20

Squat:
bar x 10
95 x 5
135 x 5
185 x 4 x 4 sets

C&P:
24kg x 5 x 4 sets l/r

5 x 500m row
alternated with
Pull-ups/chin-ups: 10 x 5 sets switching grips each set


Wed 3/04/15

Row before breakfast:
30:28.8, 7523m
Steady state. Effort felt hard today. Tired.


Thurs 3/05/15

Rest day.
Yoga, foam roll before breakfast.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sat Mar 07, 2015 9:30 pm

Fri 3/06/15

Before breakfast:
Warm-up:
5 x 500m row
alternated with
Push-ups: 25 x 5

DL:
135 x 5
205 x 5
255 x 5
295 x 3 x 3 sets

C&P:
24kg x 5 l/r
28kg x 4 singles l/r

Row:
625m x 4
alternated with
Pull-ups: BW+45# x 3 x 4 sets
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sat Mar 07, 2015 9:56 pm

Sat 3/07/15

Walked the dog for a half hour in the morning.

Row 30:38.3, 7538m in the afternoon.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Mar 09, 2015 1:17 am

Sun 3/08/15

Before lunch:
warm-up with shoulder mobility

5 x 500m row
alternated with
Push-ups: 20 x 5, various hand placements - Diamond, regular, staggered

DL:
135 x 5
205 x 5
255 x 5
295 x 4 x 4 sets

Press: 24kg x 3 l/r x 5 sets
alternated with
Pull-ups: 6 x 5 sets Slow and strict, neck to bar from dead hang at the bottom

Row 3 x 833m
alternated with
Standing ab wheel practice x 3 x 3

Walked the dog for 30 minutes.

Still on track to get 25 days of 5k meters in March.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Tue Mar 10, 2015 9:10 am

Mon 3/09/15

Before breakfast:
Row 29:49.2, 7531m
C2 WOD:
Warm-up for 10:00
Ladder of hard strokes with 3 easy strokes as rest
1/3, 2/3, 3/3, 4/4.....>15/3, 14/3, 13/3.....>1/3
Cool-down to 7531m

Hard workout. Hard pulls @ 1:52-1:54 pace. Felt strong and got a ton of work done without ever being in the red zone.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Tue Mar 10, 2015 10:11 am

Tues 3/10/15

Before breakfast:
warm-up with
5 x 500m row
alternated with
Push-ups: 5 x 15-25 using various hand positions

Squat:
Bar x 10
95 x 5
135 x 5
165 x 5
195 x 2 x 5
1:30 rest

C&P:
24kg x 5 l/r
28kg x 1+1, 1, 1+1, 1 l/r
alternated with
Pull-ups:
BW+45# x 4, 3, 3, 3, 3

Row 2500m to get to 5k for the Mud Month challenge
A couple breaks for HLR's
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Mar 15, 2015 2:49 pm

Wed 3/11/15

Row before breakfast:
30:44.3, 7534 m


Thurs 3/12/15

Rest day.
Yoga and foam rolling before breakfast.


Fri 3/13/15

Before breakfast:
warm-up with:
5 x 500m row
alternated with
Push-ups: 25 x 5 sets

DL:
135 x 5
205 x 5
255 x 5
305 x 3 x 3 sets
2:00 rest between sets

C&P:
24kg x 5 l/r x 4 sets

Row 2500m to finish out 5k for the Mud Month challenge
Pull-ups: 7 x 5 sets spread between the C&P and rowing. Slow and controlled, dead hang to neck over bar.


Sat 3/14/15

Row in the afternoon:
30:39.0, 7530m. Steady state. Not feeling it today, just getting the meters in.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Mar 15, 2015 4:38 pm

Sun 3/15/15

Before lunch:
Warm-up with:
5 x 500m row
alternated with
Push-ups: 25 x 5

DL:
135 x 5
205 x 5
255 x 5
285 x 5 x 3 sets, felt a twinge lowering the first rep on the 4th sets so called it quits.

Row 2500m to make 5k for the day. Back loosened up towards the end. Still iffy but wanted to get the row in before it really tightened up.

1arm jerk:
28kg x 5, 5, 10 l/r
alternated with
Fat bar pull-ups: 10 x 3 sets
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Mar 22, 2015 4:20 pm

Mon 3/16/15

Row in the evening:
7500m in just under 31 minutes. Back felt OK, not great. Waited till the evening because it was stiff in the morning.

Tues 3/17/15

Before breakfast:
Row 5 x 500m
alternated with
Push-ups: Diamond x 15 + regular x 10 = 25 x 5 sets

Goblet squat:
28kg x 5 x 6 sets

C&P:
24kg x 5
28kg x 2 x 4 sets

Pull-ups:
BW+ 45# x 4 x 4 sets
done during presses and last 2500m rowing

Row 2500m to make 5k for the day.


Wed 3/18/15

Before breakfast:
Row 7500m in ~30 minutes


Thurs 3/19/15

Foam roll, mobility, stretching before breakfast.


Fri 3/20/15

Before breakfast:
row 500m x 5
alternated with
Push-ups: 25 x 5

FS+Windmill:
24kg x 5+3 l/r x 3 sets

C&P:
24kg x 5 l/r x 3 sets
alternated with
Pull-ups: 10 x 3 sets

Row 2500m in 3 segments
alternated with
Swings: 32kg x 15 x 3 sets


Sat 3/21/15

In the afternoon:
Row 7500m in ~ 29:45
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Mar 22, 2015 5:46 pm

Sun 3/22/15

Before lunch:
Warm-up:
Row 1k x 3
Push-ups x 35, 30

TRX split squat:
BW x 10
BW+16kg x 8, 8

C&P:
28kg x 3 x (1, 2, 3)

Pull-ups:
BW+45#, BW
4 + 5 x 3 sets

Snatch:
24kg x 15, 10, 10, 10, 10 l/r
Sets on the 2:00. Ended up getting just over a minute rest between sets

Row 2k with a few breaks to make 5k for the mud month challenge.
Practiced standing ab wheel for a few reps during the breaks.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Bobby
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Re: New Year, New Log

Post by Bobby » Sun Mar 22, 2015 6:41 pm

You got to stop! You make me feel lazy! [-X
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Mar 29, 2015 4:05 pm

Mon 3/23/15

Row before breakfast:
7528m in 30:20.7


Tues 3/24/15

Before breakfast:
warm-up with
3 x 1k row
alternated with
Push-ups x 30

Press:
28kg x 1 x 3 sets
Bent press:
16kg x 3, 3, 5
alternated with
Assisted pistols:
5 x 5 sets

Pull-ups:
8 x 4 sets, very slow and strict.

Row 2k to polish off 5 for the mud month challenge


Wed 3/25/15

Row before breakfast:
7523m, 30:21.7


Thurs 3/26/15

Foam roll and yoga before breakfast


Fri 3/27/15

Before breakfast:
warm-up with
3 x 1k
alternated with
Push-ups x 25

C&P
28kg x 4 x (1,2)
alternated with
Pull-ups:
BW+5# x 3 x 4 sets

1-arm Swing:
28kg x 10 l/r x 5 sets
alternated with
Goblet Squat:
32kg x 5 x 5 sets

Row 2k to get to 5k
Did 5 bent press with 16kg @ 1k mark


Sat 3/28/15

Row in the afternoon:
7523m, 30:17.4 Picked it up pretty hard for the last 500m.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Tue Mar 31, 2015 8:47 am

Sun 3/29/15

Workout with the wife before lunch:

C&P ladders:
28kg x 4 (1,2,3) l/r
alternated with
Pull-ups:
BW+25# x 5 x 5 sets

Assisted pistols:
5 x 3 sets l/r, unassisted x 3 x 2 sets l/r

Snatch:
24kg x 10 l/r x 5 sets
rest while the wife did her set

Skip rope and push-ups/ab wheel


Mon 3/30/15

Row before breakfast:
30:01.4, 7535m. Did a C2 WOD that I like.
Warm-up for 10:00
1 hard stroke/3 easy, 2/3, 3/3 > 15/3, 14/3, 13/3 > 1/3
Cool-down to 30:00 mark
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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