April 6, 2018 – Run

Today we have a little explosive work followed by a steady run. Try to stay in lower zone 2 or high zone 1. – think marathon or easy pace.

Start with the traditional run warmup, make sure you get in some of the high knees, butt kickers, skips, etc..


5 sets:

5 broad jump

30 steps in place (quick feet!)

40yard stride out (increase speed from 50-80% over the 5 sets)

Walk back to start real slow then start over.

Focus on huge jump on broad jump. Land athletically!

Main run:

10 min easy


2 sets:

5 min marathon

4 minute easy

1 minute threshold (this is not 1 minute super hard, think of your goal race pace here)

Cools down and roll out

Logging and Tracking Workouts

Not logging workouts is probably one of the biggest mistakes for those that are dedicated and motivated to make physical change in their life. I have been asked by people how I log workouts. It really isn’t an easy answer. I started on paper, graduated to a Word document, then to Excel, and then to Google Docs. I’m constantly trying new ways of logging my workouts with these goals in mind:

  • Ease of use – cumbersome logs does not provoke desire to log
  • Easy to track/search/review – Google Sheets are great for this.
  • Something I can change on the fly, or refine with my programming


It can be a bit tough to log into a computer every day, open excel and try and track a workout, especially when traveling. Google Docs is a 1up in the sense that if you are traveling you can jump on a buddies computer and get it done. Also, they have apps for iPhone and android which allow semi-ease-of-editing within the sheets. I can use this functionality in a bind, but my first choice is to use their forms. I’ll keep this short for now, but If you need more clarity on how to do this, leave me a comment. Within the excel sheet you can create a new form. Mine looks like this and I have it saved to the home screen of my phone:

Pretty simple right? This is an example of the output after 2 weeks of filling out this form. (I added the colors to separate weeks)

List of things I track in the excel sheet:

  • Date    
  • Lift #1    & Weight
  • Lift #2    & Weight    
  • Lift #3    & Weight    
  • Lift #4    & Weight    
  • Lift #5    & Weight    
  • Accessory     
  • Core    
  • Skill    
  • Conditioning    
  • Stress    
  • Fatigue
  • Hours of sleep at what quality percent (Obtained from the Sleep Cycle App)

There is a lot more you could probably track, but this is a good way to start. I have tried different varieties of forms for the past two years and they are great! I am mainly working on strength/Olympic so that’s my first priority, though this form can be made to log CrossFit workouts as well. Once you have data you can start looking at volume trends, see what kind of workouts you are doing the most and what you are missing. What time domain you perform well in, or what you decided to not include in your programming at all. This is a sure fire way to plan and critique your training better.

You may ask why I am separating the cells for Movement and weight, I didn’t have to do this, and I still may delete it, but I wanted to get some general volume numbers down for the cycle that I am currently on. In another sheet (in the same file) I have a volume calculating tab where I can track volumes from everything I am doing for the cycle.


That’s all, and I will consider that my 2nd week training update.

20131207 – Changing Things Up

Switching gears here quite a bit. My focus will be primarily on building strength and dialing in my skills as a weightlifter. Though this isn’t what was originally planned, my current schedule with work will not allow me (for the time being) to participate in the crossfit open. I wanted to make a run for CF regionals and figured I had a pretty good shot at it. Calling an audible is what life is all about, so that is exactly what I am doing. 

My posts here will be less consistent because I am using another method to track my workouts. I will dump the data here sporadically.

Onward and upward. 



it was -15 degrees when i woke up so i was really stiff today

A. Complete – Based on 345
Front Squat 
*Set 1 – 5 reps @ 70% 
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75% (ouch – ill feel this tomorrow)
Rest 2 minutes between sets.

Ran out of time on everything below. All i could squeeze in were 3 sets of dips and snatch pulls (kept it light – 135 – and tight. Still working on keeping the bar close and limiting premature elbow turnover). did some situps – no GHD near the rig.

Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Stationary Dips x 15-20 reps
(add weight if you can make all 20 reps at bodyweight)
Rest 30 seconds

Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds


Following one day behind for a little while. I am working in prudhoe bay Alaska so I have to plan my workout a bit better as the gym is a long ways off and temperature/weather dictate if I can drive.
A done
B worked up to 185, push press limiting but I was not near failure. All loads for the next 2 weeks will be sub maximal as there is no bumpers at the gym and dropping/failing is not an option. I will uses this time to try and get form dialed in though fatigue from working long days (and not sleepin) on an oil rig may limit me most days anyway.
C 6:15, 7:45 was not happy about this drop off. UB first round of du’s the pp was 2×25, kbs were broken up all over..grip was a serious limiter



Three sets, not for time, of:
Muscle-Up x 3-7 reps
Nose-to-Wall Handstand Hold x 60-90 45 seconds
Strict Toes to Bar x 8-10 reps

Four sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch [145#]
(pause for 1-2 seconds in receiving/bottom position)
Rest 2 minutes

Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
worked up to 255, felt good

Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

Three sets for times of:
Row 500 Meters (1:45- 1:50 pace)
50 Double-Unders
15 Handstand Push-Ups (strict)
Rest 4 minutes
3:15 (2 trips, 1 break hspu)
3:04 (no trips, UB hspu)
4:04 (two trips, 2 break hspu)


Shoulder is still hurting from the damn slosh tube OHS experiment i decided to try. worst. idea. ever. Just hoping i didnt blow something up 

Six 4 sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes
worked up to 155

Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

4 sets 3 reps split jerk 135 working on form speed efficiency pushing under the bar

Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%

3 sets narrow stance 10 reps HBBS @ 225 rapid fire. 
Rest 2 minutes between sets.


Bench day (heavy)

Regular bench. 2 sets x 5reps
225, 235

Incline DB bench 2 sets x 20 reps

4x SS: Lat pull downs 15 reps, Banded tricep push downs 25reps

3x SS: Farmers Carry 100#DBs as far as possible,  15 shrugs 225 (squeezzze), banded curls 15 squeeze, 10 rapid fire. 


Feeling super beat up and jankey today. Shoulder is feeling super grody and there was no power in my hips or brain. 

Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds

Perform each set for time of:
Snatch x 5 reps
Rest 2-3 minutes

*Set 1 – 115-135/75-95 lbs
*Set 2 – 135-155/85-105 lbs
stayed here for on more set
*Set 3 – 155-165/105-115 lbs
*Set 4 – 175-195/115-135 lbs

Six two rounds for time of:
6 Power Cleans (225lb.) 185lb
6 Bar Muscle-Ups
6 Handstand Push-Ups to 6″/4″ Deficit

Shut it down, shoulders hurt too bad, lack of drive or motivation. Felt pretty gross.