Clean Day

Warm Up
.5 mile jog
rolling and bands

power cleans
135x5
155x5
165x5
175x5

I was in a hurry today so I decided to just do some manageable cleans.  Nothing challenging, but it did feel good to do these again.  Tomorrow is squat day so I didn't want to gas out my legs too much.  Weight lifting sure is fun. 

Windler Day 2

.5 mile jog

strict shoulder press
3x110
3x125
5x145

3 rounds
5 dips
5 pull ups

Nervous

.5 mile jog

5 rounds
16 pistols
20 hand release pushups

Easy day because I didn't know what to do and my legs felt fresher so....pistols!

The date is set.  Next Friday is my meeting.  I've already started rehearsing it in my car.  I am glad that my confidence is not at the lows that it was 20 years ago.  That being said I am nervous.  I am sure this will only get worse as the date approaches.  Good times!

Windler Day 1

.5 mile jog

strict shoulder press
115#x5
135#x5
145#x5

I was supposed to do 145 as many times as possible but forgot and just stopped at 145.  I probably could have done 2 more.

Cardio Day

50 jumping jacks

50-50-50

airdyne-burpees-airdyne

9:45

I wanted to do something with some good cardio in it today.  This workout isn't too scary.  The goal is always to go unbroken.  I took about 10 seconds between the first airdyne and the burpees to let Lacy back inside.  Other than that I did it unbroken.  Could I have done it faster?  Well that is the question isn't it.  I feel good about it though.

Good to have my boy back.

Disappointed

.5 mile jog

3 rounds
20 hand release pushups
10 tricep pressdowns#9
10 toes to bar

Today was an easy day crossfit style workout.  Feeling a bit beat up lately.

Gut Feeling

.5 mile jog

5 rounds

5 weighted pull ups (20lbs)
10 pistols

I'm starting to get more confident with my pistols.  I'm going to kick that number up to 12 pistols at a time the next time I do them.

I am bored.  The most bored I've ever been at work.  This is an uncomfortable feeling.  Weird thoughts start going through my head.  Am I going to get fired?  Is the department finished?  Why can't they get work for me to do?  Why won't they just put me on a feature or anything else?

My gut tells me that I need to move on from here.  That it's overdue.

B Day workout

1 mile jog

10,9,8,...

Thrusters/Burpees

I did this one once before and it sucked.  It didn't feel nearly as bad this time.  I was left feeling like maybe I dogged it a little bit.  I should have timed it to compare with next time.  Thrusters still are the worst for me.  I would rather do burpees than thrusters.  It is something I want to get better at though.  I'm glad my wrist felt ok.  One of the reasons I've been staying away from thrusters is that I tweaked my wrist about a month ago doing cleans (incorrectly I'm sure).  So I'm glad I was able to complete a nice spicy workout for my birthday.  Now if I can just get home ahead of traffic.

Just CF

.5 mile jog

10 minutes AMRAP

20 hand release pushups
5 pull ups
20 DU

These kinds of straight up crossfit workouts are fun.  I need to do more of these.  I did some power cleans yesterday and I think my wrist wasn't fully recovered from the last time.  I am thinking of investing in some wrist wraps.

I heard somebody ripping Trump today saying that the he has failed at so many businesses why would we want somebody like that as president.  It made me think of 2 things.  First Trump just released his tax returns in which it was discovered that he made well over $500 million last year.  Maybe he has failed at a several business ventures.  Seems like it has all worked out for him.  Second, I was reminded of the following quote.  The master has failed more times than the beginner has tried.

HSP

10 minute walk

3 hsp

Today was basically a rest day.  I feel pretty beat up after the pistol/kettlebell walking lunch workout I tried to do on Sunday.  So today I wanted to just mess around a little.  I decided to try to walk my way up a wall until I was completely vertical.  I have a real mental problem with being upside down but once I was completely vertical it wasn't so bad.  Other than the unfamiliar sensation of  blood rushing to my head I was fine.  I even managed to do 3 actual hand stand pushups.  I'm going to go ahead and call that a win for the day.

Back

5 minute walk
.5 mile jog

20 minute airdyne
1 minute on 1 minute off

258 calories

Back almost back to normal after injuring and reinjuring it.  Hardly ate anything yesterday so today's workout sucked.  How are you doing?

Gettin Cold

5 minute walk.

5 minute light airdyne

20 minutes

1 minute on 1 minute off
all out airdyne

I still can't believe it's possible to hit 300 calories in 10 minutes.  You need to be at or above 400 watts of effort for the entire 10 minutes to make that.  Brutal.

Starting to see my breath in the garage.  Even Ms Lacy doesn't want to hang out with me anymore.  Going to have to shut the door or invest in some tights. 

Ominous

5 minute walk
leg swings
.5 mile jog


20 minute EMOM
10 burpees

This workout will get the ol ticker revving.  I finished the last set in 36 seconds which is only 5 seconds slower than my first set.  I survived.  My legs are still a bit stiff from squats on Sunday.  Usually I do another leg day midweek.  I'll see how things are feeling tomorrow.

Seems like I am the last to know sometimes.  This will be an eventful Christmas.  A wise man once said "do not pray for an easy life.  Pray for the strength to endure a hard one."  Here we go.

Not So Fast

5 minute walk
.5 mile jog

leg swings
hip joint work
5 minute squat hold

5 sets 10 (5 each leg)
pistols
1 minute rest

3 sets 20 (10 each leg)
skater squat
1 minute rest

50 air squats

3 grip crushers


I backed off on the rep count for the pistols today.  The last two times I did the full 100 reps my left quad felt strained.  Today it felt fine.  Next time I'm going to bump it to 5 sets of 12.  The skater squat was something I found on youtube for quad dominate bodyweight exercises.  I think it is a great complimentary movement to the pistol.

Legit Pistol Day

5 minute walk
.6 mile jog

5 sets of 20 (10 each leg)
pistols

1 minute rest

Every time I do these they get a little bit easier.  I'm noticeably weaker on my left leg.  I also feel like I am caving in my knees when I do these.  Still got work to do.

Back from Thanksgiving

5 minute walk
1 mile jog

5 sets
24 hand release push ups

Let Not One Day Pass

5 minutes walk
.5 mile jog

50-50-50
airdybe calories/burpees/airdyne calories

9:47

 I tried this workout a few months back and did it in 10:30.  This one is tough.  I think I probably did it more like 9:40 since I was fumbling with the watch timer so much.  I did the 50 burpees unbroken.  That is the most burpees I've done since I finished the 100.  To be honest, the airdyne was the hard part.

I've always wanted my own motto.  For the longest time I thought it was "speed wins".  I used to say that all the time to Derek when talking about sports.  I think I found a new one.  Let not one day pass.  The longer version of that is Let not one day pass without having made even the smallest progress towards your goal.  I have started living this motto everyday while attempting to work towards my goal of freedom from the freeways.

Pistol Squat

5 minutes walking

pullups
11,10,10,9,8

chair pistols

5 sets of 20 (10 each leg)

2 legit pistols holding a 12lbs dumbell

Today was cool.  I've been practicing doing pistol squats for a few weeks using a chair.  Today I decided to use a small stool which took my hip crease below parallel.  At the end of the 5 sets I was feeling pretty good so I decided to try a pistol holding a 12lbs dumbbell in front of me.  I did it!  I pulled off one on each leg.  Next time I do that workout there won't be any chair or stool.  It has been a while since I've done anything new.  Now if I can just figure out how to do doubleunders and handstands.

I never wrote about the 100th day.  I'm not sure why I didn't because I was pretty proud of it.  I filmed it with my phone and had every intention of putting it on youtube.  When I watched it the first thing I did was count the reps.  I remember sort of losing count and if I didn't do the full 100 I was going to have to do it again the next day.  Thankfully I ended up doing 101.  My time was 5:53.  My previous best 100 burpee time was something like 7:30, so I'm pretty happy with that improvement.  5:30 would have been better.

I tried doing some ring pushups a few days after the 100th day.  My shoulder felt a bit uncomfortable.  I would really like to go see a physical therapist about that.  My shoulder really hasn't been the same since I did bench press 2 years ago.

Watt

Day 99

5 minute walk
.5 mile jog

99 burpees

20 pull ups


Well...... tomorrow is it.  The long journey is about to come to an end.  I am really looking forward to not doing burpees on Saturday.  That being said, a tiny voice inside me is saying, hey wouldn't it be cool to go back down the ladder and go back down from 100 to 1.  Yeah, I don't think so.  My squat rack is embarrassingly dusty.  I mean need to remedy that situation in short order.  One thing I do plan to do however, is the 7 minute burpee challenge.  Somehow I need to get a hold of some big chocolate chip cookies.  Eating one of those about an hour prior to doing something burpees seem to have worked out well in the past.

Day 79

5 minute walk
.5 mile jog

79 burpees


This may have been my best day yet as far as how I felt during the burpees.  I was like the stress level capped out around 40 and stayed the same all the way to the end.  I ate the same thing for breakfast that I always do so that isn't the reason.  Also didn't get anymore sleep.  My diet yesterday was pizza for lunch then a bowl of spaghetti for dinner.  Seems like my diet yesterday was a bit carb heavy.  I've been reading a lot about the low carb diet thing.  Although I think that is a great way to lose weight, I don't think going low carb is going to help performance.  I also did a lot of foam rolling last night.  I did not have the same carb feast today.  I will do the same amount of foam rolling and see if I get similar results tomorrow.