11/30/11 - Training/Testing

will

part 1
Swim 50 m @ 80%
rest 1 min x 10
Averages 1:15-1:20. Completed with Rx'd rest time. Pretty happy with this. Not the fastest splits, but I was comfortable and could go all day long. First time able to do non stop 50's.

rest 4+ hours

part 2
"unbroken 3.0"
for time:
100 double unders unbroken
50 KBS - 2/1.5 pd unbroken
75 double unders unbroken
50 walking lunges unbroken
100 double unders unbroken

6:19, broke at 9 on set of 75. Took a big break before set of 75 and wasn't quite ready. I couldn't feel my forearms. Lunges were an easy pace. No spark today. Just wanted to get through it. Still had fun though!

http://www.youtube.com/watch?v=m9HfVW2a1Bc&feature=channel_video_title

But God, who comforts the humble, comforted us....
-2 Corinthians 7:6


"When I am criticized, injured, or afraid, there is a Father who is ready to comfort me."
-Max Lucado

11/28/11 - Training/Testing

will

part 1:
A. Clean - 3,2,1,3,2,1; rest 5 min 275(3), 285(2), 295(1), 285(1/3), 285 (2), 295(1)x Felt absolutely horrible.
B1. Wtd Dips @ 30X1; 3-4 x 4; rest 3 min 53#, all sets. Really focused on Tempo
B2. Chin Ups pronated medium grip @ 22X0; 2-3 x 4; rest 3 min Done

rest 4+ hours

part 2:
for time:
30 wall balls
21 chin ups
30 wall balls
15 chin ups
30 wall balls
9 chin ups
30 wall balls

5:00, all ubroken. Butterfly pullups but really really slow. Arms are still shredded from Saturdays session. Motor felt great though! Crazy day. Ready to put it behind me.

Freely you have received, freely give.

-Matthew 10:8

"Abundant living means abundant giving."

-E. Stanley Jones

11/28/11 - Active Recovery

Swam at Bartlett Rec this morning with Tim Moore. We worked on some technique and concluded that I should side stroke instead of freestyle. Practiced it for a few 25's then finally got the hang of it. Felt amazing! Did a few 100's non stop and felt awesome! I've never swam that far nonstop without being completely gassed. Big thanks to Tim for showing me some new things. I can't wait to retest a 1k.

On a side note,Tim set the current record for BUDS candidate this passed weekend for the 500m sidestroke during his PT test. Instructors couldn't believe it. Time was 6:50.



Iron sharpens iron, and one man sharpens another.
-Proverbs 27:17


"God often keeps us on the path by guiding us through the counsel of friends and trusted spiritual advisors."
-Bill Hybels

11/27/11 - Triple Testing/Training

will

part 1:
for reps:
1 min burpees 22, steady and smooth
2 min KBS - 2pd/1.5 pd 40, 20/10/10
3 min double unders 264, broke 3 times
Total: 324

Hard to pick a pace at first. I didn't want my forearms to blow up during double unders. Definitely had too much left at the end.

rest 2+ hours

part 2:
for time:
Run 400 m, measured with wheel*
20 clean and jerk - 135#/95#
Run 400 m
4:50
*first 400m:  1:20, cj's were 10/4/3/3, last run felt fast.Breaking up definitely helped. Still didn't quite feel all out.

rest 2+ hours

part 3:
Row 1500 m @ 97%
5:07, 1:42 av/500
This felt like all rows lately. CRAPPY!


Peace, peace to you, and peace to your helpers! For your God helps you.
-1 Chronicles 12:18

11/26/11 - Training

will

A1. Front Squat @ 30X0; 2-3 x 5; rest 20 sec  315# All sets. Really tough with rx'd tempo.
A2. 30 unbroken chin ups; rest 6 min x 5 All UB, butterfly. Felt fast and light. Happy with this.
http://www.youtube.com/watch?v=QxglRkznnec&feature=youtu.be

Messed around with some double unders directly afterwards to feel out the new rope with fat and swollen forearms. The larger handles really help when you grip is fatigued. RX Jump Ropes makes a really good rope.

http://rxjumpropes.intuitwebsites.com/ Did a set of 50 UB, and 2 sets of 100 UB, then practiced a few triple unders. I'll have them soon. Good training session today. Gym was packed and saw several new faces.

"No other structure can replace the family. Without it, our children have no moral foundation. Without it, they become moral illiterates whose only law is self."

-Chuck Colson

11/25/11 - "Active" Recovery

Went to the gym this morning and did some flow work, static stretching and rolled out for a bit. A little later on finished up the leaves at my Father's house. I focused a little more on the active today rather than the recovery part. 92 bags of leaves later it's finished...

92 bags of leaves for time, while wearing a 20# vest.

Be alert, stand firm in the faith, be brave and strong.
-1 Corinthians 16:13

11/24/11 - Triple Testing, Happy Thanksgiving!

Testing/Training:

will

part 1:1 set @ 97%:
Row 1K
3:10, not my best. Still feel crappy in this area. I just can't seem to get my power back on the rower.

rest 1 hour
part 2:15,12,9 rep rounds for time:
Squat Clean - 135#
Ring Dips
3:14, All UB except last set of squat cleans. Started to hit the wall. Was not fully recovered. Felt it in the legs.
http://www.youtube.com/watch?v=MhyTWblFvcI

rest 45 min.
part 3:3 min for max reps:
burpee jumping chin ups - 8 foot bar

39, Suck. Was not recovered. Hard to find a good rhythm. Fun day though!
http://www.youtube.com/watch?v=CP_eI8xdN7A

Knocked all of this out before noon. Crushed some good food today! I'm thankful for the ability and health to train like this. Never take it for granted. Most of all I'm grateful for the loving and forgiving Man upstairs who has given me all of this.

Do your work with enthusiasm. Work as if you were serving the Lord, not as if you were serving only men and women.

-Ephesians 6:7

"One of the great needs in the church today is for every Christian to become enthusiastic about his faith in Jesus Christ."
-Billy Graham