Mark's Training Log

2012-01-10T19:30:00.001-06:00

53:38 run. I'm in Portland OR and ran to the river. Will run into Washington State thursday.

2012-01-06T22:03:00.001-06:00

4.1 mile run. We have a four mile square that works well in the early morning hours.

2012-01-05T21:46:00.000-06:00

Deadlift 5 repsworking sets at 225#Bear complex, 3 sets with the bar. It had been a while....

2012-01-03T21:59:00.000-06:00

Well, I am glad that 2011 is over. The turbulence started in January of last year and lasted until just last week. Not much to post here since I did not work out consistently after May 29th. Started up again about 2 weeks ago. It was hard to start out again, light and slow, so as not to injure myself. My pride was wounded initially, and still is, but it is time to post again and hold myself accountable. I'll leave out the last two weeks.... Amy and I are training together and she has quite a fan club with the guys at the Newton Recreation Center gym.Today4.11 mile run

2011-09-12T18:18:00.000-05:00

2011-08-07T16:11:00.002-05:00

2 mile run with Conner.
25 pushups
4 100m sprints.

We were going to do 6, but introduced ourselves to a neighbor that was out for a walk with her dog.

2011-08-05T23:19:00.002-05:00

8/4

Amy, Conner and I went on a 2 mile run. Cross Country for Conner this fall!

8/5

1+ mile run with Conner followed by 6 100 M m/l sprints with the rest equaling the time needed for the run. I didn't tell him that slower meant more rest. I just said 3-2-1 go.

2011-08-03T16:00:00.002-05:00

1.5 mile run with Amy to the Rec Center and signed up for a family membership.

No bumper plates and mirrors everywhere. Hate that.

Warmed up with push-ups, GHD situps, pullups and threw in some dips. It has been a while since I have had a decent workout, so took it easy.

Squat 5-5-5
185#

Press 5-5-5
95#

Squatting in front of a mirror is a huge distraction. Will turn the rack around next time.

2011-07-30T11:53:00.002-05:00

About a 2 mile run with Amy. We were headed to the Newton Recreation Center to do some clean & jerks and either rope climbs or pullups, but the Rec center doesn't open until 8:30 on Saturday. Got coffee and walked home instead.

Following the CrossFit Games this weekend. Wish we were there this year!!

7/24/11

2011-07-25T10:56:00.001-05:00

Annual Dead Lake CrossFit WOD

3 rounds for time

15 pushups
About 75 ft walking lunges
Hill sprint

4:50

Sent from my iPhone

2011-06-28T16:41:00.002-05:00

Clean & Jerk
45-65-85-95-115-135-145-155-160pr-165pr

Admittedly, the last lift I pressed it out at the top, but still got it overhead. Will keep working on trusting my front squat and my split and getting lower to receive the bar. Not very heavy, but a pr.

Strive to be fergilicious: Footwork

2011-06-27T23:55:00.000-05:00

Strive to be fergilicious: Footwork

2011-06-27T23:16:00.001-05:00

Warmup with strict pullups and ring dips

Squat 5-5-5-5-5
205#

Sent from my iPhone

2011-06-22T06:50:00.002-05:00

Deadlift 3-3-3-3-3
225-245-265-285-305

Taking both boys on a Boy Scout campout this afternoon, through Saturday.

10% of British men too fat to see their own penis | Hunter-Gatherer

2011-06-21T07:22:00.000-05:00

10% of British men too fat to see their own penis | Hunter-Gatherer

2011-06-21T06:48:00.002-05:00

Have been on the road and unable to get in a workout. Should be moved to Kansas in two weeks and will be able to get back into more of a routine, though we will still be going back and forth quite a bit. The rest has allowed my chronically sore left shoulder to feel better than it has in a very long time, so my hiatus is probably a good thing. However, with eating on the road and not working out, I appear to have put on weight. Will get my diet lined out again.....

Rowed for a while and then did light squats at 185# x 5

Corps to raise spillway gates at Garrison Dam, public cleared out

2011-06-01T07:38:00.000-05:00

Corps to raise spillway gates at Garrison Dam, public cleared out

Dike work on schedule; some vehicle traffic halted

2011-05-31T07:37:00.000-05:00

Dike work on schedule; some vehicle traffic halted

2011-05-31T07:28:00.002-05:00

Squat 5-5-5-5
230#

Have been doing flood evacuations for time recently and will be filling sandbags this afternoon.

The 5 Switches of Manliness: Physicality

2011-05-23T07:22:00.000-05:00

The 5 Switches of Manliness: Physicality

2011-05-23T07:15:00.002-05:00

5/23/11
Squat 5-5-5-5-5
225#

5/22/11
Run Starbuck's loop

2011-05-10T06:49:00.002-05:00

Squat 3-3-3-3-3
250

Press 5-5-5
80-90-100

2011-05-10T06:46:00.001-05:00

5/4/11

Bench Press
135-5
155-3
175-(4)

Deadlift 3-3-max
208-238-267(7)

2011-05-03T20:58:00.000-05:00

Clean and Jerk practice.

2011-05-02T11:12:00.002-05:00

He was a great dog. Died 4/22/11

It has been a long couple of weeks. Working on getting packed up so that we can move to Kansas around the time that school gets out. It will be great to be closer to family, not to mention the warmer climate. Lots of loose ends and late nights, so I have been needing sleep more than exercise.

Press 5-5-5
75-85-95

Squat 3-3-3-3
245#

2011-04-18T08:45:00.003-05:00

Press 3-3-max reps
82-95-105(2)
Sheesh my press is weak

Squat 3-3-max reps
198-227-255(6)

How Noise Impacts Your Health | Mark's Daily Apple

2011-04-16T22:56:00.000-05:00

How Noise Impacts Your Health | Mark's Daily Apple

2011-04-13T06:48:00.002-05:00

Bench 5-5-max reps
125-145-164(6)

Deadlift 5-5-max reps
195-225-252(14)

2011-04-12T07:33:00.000-05:00

Power cleans up to 155#

2011-04-11T07:30:00.002-05:00

Went back to the Wendler 5-3-1 program. With only 60 minutes to workout, I was having trouble getting more than one movement in. I am a little slow moving at 5:30 am anyhow.

Press 5-5-max reps
76, 88, 99-5

Squat 5-5-max reps
184, 213, 241-9

The Differences Between Grass-Fed Beef and Grain-Fed Beef | Mark's Daily Apple

2011-04-10T19:56:00.000-05:00

The Differences Between Grass-Fed Beef and Grain-Fed Beef | Mark's Daily Apple

2011-04-10T19:52:00.002-05:00

5K run.

Have been busy and have not been able to workout for a week or so. I'm ready to get back to it tomorrow.

2011-03-31T06:45:00.001-05:00

Deadlift 5-5-5
275#

Bench Press 5-5-5
135-155-175

ND State Powerlifting Championships, April 30th

2011-03-30T07:10:00.000-05:00

index

2011-03-30T06:42:00.004-05:00

Clean & Jerk practice

2011-03-29T07:00:00.002-05:00

Squat 5-5-5-5-5
245#

2011-03-22T22:06:00.000-05:00

Clean Practice

2011-03-21T19:45:00.002-05:00

Squat 5-5-5-5-5
240

Press 5-5-5
65-75-95

What Man Understands That He Is Dying Daily? (This Is Your Life)

2011-03-21T07:41:00.000-05:00

What Man Understands That He Is Dying Daily? (This Is Your Life)

2011-03-20T17:09:00.001-05:00

Ran the Starbuck's loop early this am with Amy, Brian and Susan.

2011-03-18T06:51:00.003-05:00

Squat 20 reps
190#

Deadlift 5-5-5-5-5
270#

2011-03-15T06:54:00.002-05:00

Squat 5-5-5-5-5
235#

Press
45-65-95

Want to Be a Better CrossFit Athlete? | Blogs | SICFIT

2011-03-09T18:12:00.000-06:00

Want to Be a Better CrossFit Athlete? | Blogs | SICFIT

2011-03-09T06:57:00.003-06:00

Deadlift 5-5-5-5-5
265

Did a few cleans and front squats. Left shoulder is very sore and has been since Monday. I might need a good, hard massage in the area.

Cowboy Wrestling Claims Second-Straight West Regional Title with Five Individual Champs - WYOMING OFFICIAL ATHLETIC SITE

2011-03-07T06:57:00.000-06:00

Cowboy Wrestling Claims Second-Straight West Regional Title with Five Individual Champs - WYOMING OFFICIAL ATHLETIC SITE

2011-03-07T06:48:00.000-06:00

Squat 5-5-5-5-5
225-230-230-230-230

2011-03-05T17:32:00.001-06:00

Squat 1RM 315# pr

Press 130# pr Sad but true

Deadlift 315# Still very sore from thursday and couldn't pull my current pr of 330#

2011-03-05T13:23:00.000-06:00

2011-03-03T22:20:00.000-06:00

Deadlift 5-5-5-5-5
260
Sent from my BlackBerry Smartphone provided by Alltel

2011-03-01T07:05:00.000-06:00

Practiced cleans

2011-02-28T23:16:00.003-06:00

Squat 5-5-5-5-5
225

Was shallow on my last 2 reps of the last set and had to redo them. Brian called me out.

Press 5-5-5-5
65-85-85-85

My press sucks and my shoulders creak. My inherited bad rotator cuffs..... I might have to go back to the Wendler program for my press.

Creed at the Gorilla Wrestling Tournament

2011-02-26T16:12:00.003-06:00

Creed - Elementary Wrestling

2011-02-25T20:09:00.002-06:00

2011-02-25T06:58:00.002-06:00

Back Squat 3-3-3-3-3
225-245-255-265-275

PR for a triple.

2011-02-23T06:57:00.001-06:00

Squat 5x5
205

Too much talkin' and not enough liftin' this morning. Plus, I meant to do 220.

2011-02-22T21:55:00.002-06:00

Vacation in Cabo San Lucas

2/15
Squat 3x5
135-165-185
Press 3x10
65
Pullups
12-8
Pushups
30-30

2/17
Squat 3x5
135-165-185
Deadlift 3x5
185-205-225
Plates were iron, short and fat. Start position was lower than normal and was surprisingly difficult.

2/19
Squat 4x5
135-165-185-205
Press 3x10
45

It was great to restore the vitamin D reserves.

2011-02-09T06:51:00.002-06:00

Squat 10-10-10
95-135-165

Deadlift 5x5
255#

2011-02-08T19:03:00.001-06:00

Pushups
40-40-38

Chinups
15-12-8

Not much push or pull in me today

2011-02-07T06:46:00.002-06:00

Squat 5x5
215#

Press 5-5-5
97#

John Elway picks the Packers - AFC West Blog - ESPN

2011-02-06T12:56:00.000-06:00

John Elway picks the Packers - AFC West Blog - ESPN

UW Track Finishes Up Successful Weekend - WYOMING OFFICIAL ATHLETIC SITE

2011-02-06T12:51:00.000-06:00

UW Track Finishes Up Successful Weekend - WYOMING OFFICIAL ATHLETIC SITE

2011-02-04T18:09:00.002-06:00

Squat
20 reps 185#

Press 10-10-10
70#

Pokes Pound Bison For A 35-3 Win - WYOMING OFFICIAL ATHLETIC SITE

2011-02-04T07:32:00.000-06:00

Pokes Pound Bison For A 35-3 Win - WYOMING OFFICIAL ATHLETIC SITE

2011-02-02T06:52:00.001-06:00

Front Squat 10-10-10
95-115-135

Deadlift 5x5
250#

2011-02-01T21:51:00.002-06:00

Crossfit One World Push-ups from crossfitoneworld on Vimeo.

Pushups - No more than 1 sec pause at the top, no pause at the bottom. Chest to deck.
40-40-40

Chinups - Adam's apple to bar.
15-14-13

2011-01-31T20:08:00.002-06:00

Squat 5x5
210#

Press 5x5
95#

I think it is manmade. I think it's clearly manmade. If you don't understand what the cause is, it's virtually impossible to come up with a solution. We know what the cause is. The cause is manmade. That's the cause. That's why the polar icecap is melting.
Joe Biden

What are you training for?

2011-01-27T21:57:00.000-06:00

What are you training for?

2011-01-27T06:50:00.002-06:00

Pushups
26-25-25

Ring Dips
15-15

Chinups
12

Tabata Row 873m

Shoulder Pain -- familydoctor.org

2011-01-26T06:53:00.000-06:00

Shoulder Pain -- familydoctor.org

2011-01-26T06:43:00.002-06:00

Squat 10-10-10
95-135-165

Deadlift 5x5
245#

2011-01-25T22:21:00.002-06:00

Clean & Jerk practice

Sore from yesterday. Only went up to 145#.

NewsDaily: Scientists fight bugs with poo

2011-01-24T07:28:00.000-06:00

NewsDaily: Scientists fight bugs with poo

Back Squat 5x5
205#

Press 5x5
91#

2011-01-23T07:33:00.001-06:00

2011-01-21T06:43:00.001-06:00

Back Squat
20 reps
180#

Press 10-10-10
65-65-65

2011-01-20T06:58:00.003-06:00

Snatch practice
Wasn't very coordinated this morning. My pull and my catch were off.

Chins
14
11
9

Weighted ring dips +26#
15
8
10

2011-01-17T06:44:00.002-06:00

Squat 5x5
200 sets across

Press 5x5
88 sets across

2011-01-16T12:37:00.004-06:00

1/15/11

Back Squat 1RM
225(3)-275-315m-315m-305

I really wanted 315 so jumped quickly to the weight to avoid fatigue but missed twice. I did get 305 (my current pr) again at the end. Only had a little time to spend at the gym, so that is all I did.

2011-01-14T00:07:00.003-06:00

Deadlift 5x5
235# sets across

Front Squat 5x3
135# sets across

Didn't workout until noon. Front squats just to loosen up after Monday's squats and today's deadlifts.

2011-01-11T06:48:00.004-06:00

Bench Press 5x5
175-175-175-175(4)-175(3)
I overestimated my ability.

Chins
12-6-6
Hard after the bench press.

Weighted Ring Dips
+26#
10-10-10

2011-01-10T06:53:00.003-06:00

Squat 5x5
195# sets across

Press 5x5
85# sets across

CrossFit One World: INTENSITY ISN'T THE END ALL

2011-01-06T22:02:00.000-06:00

CrossFit One World: INTENSITY ISN'T THE END ALL

2011-01-05T06:45:00.000-06:00

Deadlift 5-5-5-5-5
195-225-225-225-255

Bench Press 5-5-5-5-5
126-145-145-145-165

2011-01-04T06:55:00.002-06:00

Front Squat 3-3-3-3-3
135-155-175-195-205

Chins
14-8-8

Long lay off. Skiiing for 3 days was my only exercise, so I'm easing back into it.

Lost 3 pounds over the holiday.

IMG00144-20101231-1106.jpg

2010-12-31T12:06:00.000-06:00

Sent from my BlackBerry Smartphone provided by Alltel

2010-12-22T21:27:00.001-06:00

Press
75-86-86-86-98

Deadlift
195-225-225-225-252

Chins
12-9. Ran out of time.
Sent from my BlackBerry Smartphone provided by Alltel

2010-12-20T06:48:00.002-06:00

Squat 5-5-5-5-5
161-186-186-186-210

Still very flat due to the week of illness. I just skipped the presses and had more coffee.

2010-12-16T08:53:00.001-06:00

Under the weather, so training is shut down for a few days.
Sent from my BlackBerry Smartphone provided by Alltel

2010-12-14T07:15:00.001-06:00

Squat 5-5-5-5-5
161-186-186-186-210

Press 5-5-5
75-86-98

2010-12-13T06:48:00.002-06:00

Chin-ups
10-10-9

Weighted Ring Dips
+26# KB
10-10-10

Fatigued from yesterday.

2010-12-12T16:04:00.002-06:00

Squat 1-1-1
285pr-295pr-305pr

Press 1-1-1
125-130m-127m

Deadlift 1-1-1
330pr-335m-335m

Bench Press
205pr-215pr

CFT 760pr
powerlifting total 855

12/10/10

2010-12-11T10:27:00.000-06:00

Deload Squat & Press

Those Damn CrossFitters: Newfound Respect | Blogs | SICFIT

2010-12-08T22:03:00.000-06:00

Those Damn CrossFitters: Newfound Respect | Blogs | SICFIT

2010-12-08T12:26:00.002-06:00

Deload
Deadlift
115-145-185

Bench Press
85-105-125

2010-12-07T06:41:00.002-06:00

Back extentions/Glute-Ham raises
BW, +5, +5, +10, +10

GHD situps 5x10

"If someone would like to develop superior strength endurance, they must first develop superior strength. Strength always comes first." -Coach Christopher Sommer

http://startingstrength.com/articles/adaptation_prioritization_wells.pdf

2010-12-06T08:01:00.000-06:00

http://startingstrength.com/articles/adaptation_prioritization_wells.pdf

2010-12-06T07:14:00.001-06:00

Deload Week

Squat
95-115-145

Press
45-55-65

Deload week is hard, since I want to do more, but essential.

2010-12-04T17:14:00.003-06:00

Back Squat
20 reps
175#

Ring Dips - weighted
18#
16-15-15

Bodyweight 163.5

2010-12-02T21:07:00.003-06:00

Bench Press 5-5-5-5-5
155-176-176-176-197(2)

Deadlift 5-5-5-5-5
219-249-249-249-278

2010-12-02T21:05:00.002-06:00

Wednesday, December 1

Chinups
12-10-8

Ring Dips
20-15-15

2010-11-30T06:50:00.003-06:00

Squat 5-5-5-5-5
179-203-203-203-227

Press 5-3-1
84-96-107