Raise the bar

Took a nice long run Monday afternoon. Felt good out of the gate with some good music on the ipod and a good pace. Hit 3 miles and felt like going for my own PR. 4.5 into it, the knees started to talk to me. 6 miles into it and the feet were letting me know their dislike of day of running. 7 miles and I was done. My knee had a nice little throb to it and the feet checked out at 6.5 miles. I finished with a time 68 mins with a 9:47 pace. Tuesday I tried to get to gym but felt my body needed the rest to recover. I read the other day as we get older we have to accept we cannot be the young man again lifting running but you can be the best you can be at that given time and if 7 miles is my best then I am happy with it. I would like to push myself and get 10 miles in one day so we shall see. 

A good ladder WOD

Off to the gym yesterday with Chris for a beast of a chest workout. Tried a ladder lift for the first time and overall I really liked it. Coming up to 10 wasn't that bad and the countdown from 10 was not horrible. Could feel it at the end. 

Body weight bench press

1 rep rest 30 secs, 2 reps rest 30 secs, 3 reps rest 30 secs and so on up to to 10 full reps then count back down to 1 rep. 

Laying down flys 25-30-30lbs 10 reps per set

Sitting cable press with crossover machine 3 sets 10 reps per

Bent over cable press, 3 sets 10 reps per set

3 rounds of knees to elbows

VOTD

Holy hell, where have I been.

Ok this once a month shit is for the birds. I need to get back on point with my training and even more so my blog. I know all five of my followers would love that! Even so I need this for my records, like a mirror that never loses its reflection. I can always come back here and look upon past WOD's and PR's. a slap in the face if you will.

These past few weeks, I have been training fairly well. Mixing up some runs with some weights and a few WOD's for good measure. I have been working this WOD in at least once a week, usually at the start. 

3 rounds for time of the following

20 knees to elbows

50 push ups

50 squats

run 800 meters

In this Florida heat this WOD will put it on you. Hydration is the key because you will sweat like there is no tomorrow. 

Last week, my friend Chris and I tried this WOD. To say it sucked is a serious understatement. I was still hurting a few days after. Of course the 3.5 mile run the day before could have been a factor in the destruction of my legs for a few days. 

4 rounds for time

15 deadlifts (185lbs)

15 decline pushups

15 pull ups

15 thrusters (95lbs)

I managed to get 3 rounds with 5 thrusters done before I called it. Just brutal but I plan on attacking this again in the future with high hopes of finishing the complete WOD.

Yesterday I took in a 5k run with the half way point, completing 3 rnds of knees to elbows, then back on the run. Once again the Florida sun is an unforgiving bitch but still a good sweat. 

 Tonight I plan on a strong chest workout. Will try to put something together crossfit style!