Workout 10/02/2013

October 2nd, 2013


10 3/4 pace 40 yard sprints, warm up slow
10 all out 40 yard sprints
Squat therapy

Front Squat + Jerk
80/3+1  3  (95#, 115#)
Split Jerks
5×3 (95#)

12 Minute EMOM, one minute of work followed by one minute of rest
Complete 7 Burpees to start the minute
Stone Dead Lift the balance of the minute
I used the 145# stone for my deadlifts. Bad choice – Halfway through my back was angered, probably from PR-ing back squats on Monday.

BodyFit Class 1:15-2:00
60 seconds of each exercise, five or six times through (as time permitted)
Exercises included:
– Cleans with 110#
– Wide mountain climbers (foot to hand)
– L-sit holds
– Clapping pushups
– Snatch, 60#
– Russian kicks from reverse plank position
– Banded sit-ups
– Skiing motion with weighted bars

Workout 10/01/2013

October 1st, 2013


400 m run
10 sit-ups, 10 push-ups, 10 air-squats

Find 2-rep max Chest Press
Good Mornings 7 x 3

1 min max effort situps
1 min rest

4 min AMRAP:
4 jumping squats (reach up and touch a target 1ft above your fingertips)
4 clapping push-ups (scale by just getting hands off the ground, or do flag push-ups)

1 min rest

4 min AMRAP:
4 Plank-overs (1 time over is one rep)
6 walking lunges (3 lunges with each leg)

1 min rest

1 min max effort sit-ups (try to meet or exceed the count from your first set)


Worked on double-unders
Worked on halting deadlift
Worked on 95# snatch followed by 3 overhead squats

Workout 09/19/2013

September 19th, 2013


Discussion topic: kami and ke; animal hair and human head hair.
ke and kami should be together. To demonstrate how we shouldn’t forget they should stay connected, he showed two ends of a piece of hard wire, then crossed them and twisted them together with pliers.

Worked on heian godan, meikyo, tekki shodan, bokutan (jodan oi-zuki, age-uke, jodan ude-uke, gedan-barai, slice through the next and then through the stomach).

Crossfit (7am, Dolph):
Pass Throughs (shoulders were VERY tight after yesterday’s PRs and several training sessions)
OHS with PVC

Snatch Complex  10x thru – worked with empty bar for 3 sets, then 95# for remaining 7 sets – shoulders are sore 🙂
3 Behind the Neck Jerks
3 Snatch Balance
3 OHS 

4 Rounds for time
5 Squat Cleans 135# (this felt easy last night, but today it’s feeling heavier, perhaps I’m fatigued)
10 Pullups (5 dead-hang, then kipping in first two sets, last two sets was all kipping)

This took about 10:15, but should have been much less.

Workout 09/18/2013

September 18th, 2013


Double Under Practice
Accumulate as many DBs in 5 minutes

Tricep smash
Improve front rack position
Hip and Ankle Mobility

Front Squat
10×2, 90% 1 Rep max.
I actually started my sets with my 1RepMax: 185#.
For the last set, I jumped to 2 x 200# (PR!) and still felt strong, so jumped to 1 x 215#.

2 sets of 2 x 135# (warm-up)
9 sets of 2 x 185#
1 set of 2 x 200#
1 set of 1 x 215#

1 mile run
5 minute Max effort KB Snatches, switch hands as needed (116 reps at 24kg)
800 meter run
3 min Max effort Burpees (33 burpees)
400 meter
1 minute Max effort Pushups (30 push-ups)

BodyFit Class
Random combinations of the following exercises, selected by playing card, in sets of 60 seconds each:
Ace: Bar Jumping jacks (essentially a push jerk with 40 pound barbell)
King: Boxing punches with dumbbells
Queen: Band Rounds (step on the band, and rotate arms in circles holding just below the handles)
Jack: Hulk Squats (holding two dumbbells, squat and touch the floor, then raise DBs overhead and jump into the air)
10: Lunge Jumps
9: 1-legged burpees
Joker: run up and down 4 flights of stairs.
Core: Duck-duck-goose style core
– situps until each person in the circle jumps up and runs around the circle
– hold plank
– disc-ins/outs with a 30 second lead-in before the first person stands to run around the circle.
Olympic Lifting Class
– Worked on burgener warmup, and clean progression.
At the end of class, I was able to do my max clean with great form, and felt good. I added 20 more pounds and did it three times total.
So, new PR for Clean: 165#.
And new PR for Front Squat: 215#

Workout 09/17/2013

September 17th, 2013

I have been negligent logging my karate workouts and other miscellaneous workouts. I’m not sure how useful it is, so at this point I’ve decided to only log it when I have something of interest I learned during the class.

Karate (5am):

An interesting cue – use your forefinger and thumb to “brush” just below then through your eyebrows. Still trying to figure out what this really means. I’m sure it will reveal itself in time.  More boken training.

Crossfit (7am, Dolph):

Coach led dynamic
Burgener warmup

Clean Work
3x thru
5x  1st pull (from the ground, shoulders out past [not over] the bar, to just above the knee, shoulders still out past the bar)
5x 2nd pull (pull from the top of the knees to the waist, keep arms straight, thrust hips forward, extend onto toes but don’t just go airborne)
5x 3rd pull (“tall clean” – pull from the waist into the clean position. I need to check whether the knees should be in play here at all for this position.)

Worked with empty bar for Burgener warmup, then up to 145#. 

16 Min AMRAP
400 meter run
3 Push Jerks, heavy (115#)
6 Box Jumps (24″)
9 Toes to Bar (I finally got a better rhythm for T2B – after touching toes to the bar, thrust shoulders and hips forward quickly as your bring your feet down)

I had just finished the 5th round at about 15:20, so began the 400m run of the 6th round. When I returned the clock read 17:00, but I finished the jerks, boxes, and T2B.


8 minutes of the following:
– odd minute – hold plank for full minute
– even minute: 20 seconds of each:
— frog sit-ups
— russian twists with 16kg kettle bell
— v-sits


5 mile recovery run

Workout 09/16/2013

September 16th, 2013


I took the 5am class today, so I could get the boys off to school.

Core Work
Accumulate 3 minutes of L holds, either on rings or Parallettes:
– I held them on the rings for about 20 seconds, but that degraded to 10 seconds, then I kept my knees up instead of legs out.
Intermix 50 frog situps 

Mobility, 3minutes
This was particularly helpful the day after the half marathon.
Ankle Mobility
Squat Therapy 


High Bar Back Squat (HBBS)
10×2, 90% 1 rep max
Worked up to 205#, max is currently 235#

14 min EMOM
3 Thrusters, 95#/65# (actually, we ran out of 25# plates, so I scaled up to 115# using 35# plates)
3 Burpees
3 KB Swings (used 32kg)

Even with the higher weight, I still finished almost every set with about 25 – 30 seconds left in the minute. But the rest was well-received.
Stretching, PVC rolling
3 30-sec rounds of low plank to high plank, AMRAP
Core work: sit-ups with kettle bell, single arm shoulder pushes

My 12th Rock’n’Roll Philadelphia Half Marathon 09/15/2013

September 15th, 2013

I left for the Rock’n’Roll Philadelphia Half Marathon at 6:20am, and arrived around 7am, but there was nowhere to park nearby. So I drove away from the start and ended up parking near Broad St and Spring Garden, which is about 1.5 miles from the start of the race. I don’t remember it being this crowded in the last 11 years I’ve done it, but I must admit that most often, Jeannie drives and drops me off at the start.

I spent so much time searching for parking, that I didn’t head to the start until 7:40. I stopped and used the port-o-potties along the course because I knew the ones at the start would have huge lines. I arrived at the start during the National Anthem. I stopped in my tracks and waiting for the Anthem to finish. Then I worked my way toward corral #2 but ended up in corral #3. This was no problem since I was wearing a chip, but in retrospect, it did keep from rushing out of the start too fast. I took my GU and we started at about 8:02:30. My first mile was about 6:55, which is slow for this race. The next couple miles were around 7:05. My lack of training was already showing.

I wore may Garmin GPS watch but it was off by 1/10th of a mile after the second mile. In addition, I tried to use the RunKeeper app on my iPhone to track my time, give me audible alerts, and let the family know where I was with RunKeeper Live. Unfortunately, it couldn’t get a satellite signal at the start, and so I just clicked “Start” hoping it would acquire the signal eventually. It started giving me quarter-mile splits right away so I knew something was wrong. I hadn’t even finished the first mile, but it had given me way too many quarter-mile splits, announcing that my pace was about 30 seconds per mile. Phenomenal! The voice was getting annoying, but I kept it on with hopes that it would help the family know where I was. Once I passed Jeannie, Matt and Pete around mile 4.5, I turned it off. Without the GPS signal, it was useless and distracting. After the race was over, I checked the RunKeeper website, and it reported that I had ran 28 miles when in fact I had only run 5 before I shut it off. Next race, I will be sure to get satellite lock earlier. It’s a great tool to have the audible alerts and they have worked pretty well in the past. Hopefully this issue is a one-time thing.

At the point in the race when I saw the family, I was running slower than expected. My miles were edging toward 7:30 per mile, and this is no surprise really. I didn’t train properly for this race. I told Jeannie when I saw her that I would be later than expected. I had high hopes of a finish between 1:30 and 1:35, but with 7:30 miles, that wasn’t going to happen. In fact, my knees were tight and giving me pain, as was my right hip flexor. And because I knew my finish would be slower than usual, I wasn’t very motivated. I took my second GU and was feeling down and wanted to quit at mile 5. But then I thought about all the people that can’t run but want to. I also thought about all the people that might have to walk parts of the race and wish they could have kept running. So, I pushed on. I locked into someone ahead of me with a red shirt, and maintained their pace until I felt comfortable and passed them, thanking them in the process.

The run along Kelly Drive was scenic, and I counted down the miles: 6, 7, 8. The Falls Bridge was a welcome visual from about a half-mile away — mile 9! I knew from that point, I was heading back to the finish. Sure, it’s another 4.1 miles but at least I was headed in the direction of the finish. I took my third GU and set my eyes on another runner ahead to reel in. I worked through the next few miles, trying to keep my tempo in synch with the music: miles 10 and 11.

At mile 12, I called Jeannie to let her know I had a mile left. I tried using voice commands with my iphone 4 to call her, but it wasn’t understanding “Call Jeannie Sconzo”. So, I swiped while running and made the call. Hopefully the iPhone 5s works much better at understanding voice commands than the 4 does, especially while running. With the RunKeeper failure and problems with voice calling, I’ll be glad to have a new phone soon — Sept 20!

As I approached the finish line, I was feeling strong and sprinted. Overall, the issue I had throughout the race was I just couldn’t muster consistent speed, but at least I felt stronger once I overcame my depression at mile 5.

I met up with Jeannie and the boys, and we walked the 1.5 miles back to the cars. I split off to head to a jump-rope seminar with PunkRope at 11:30.

The race, as always, was exciting and the course was well marked. There were several people dressed in fun colors, or costumes, like Elvis. There were lots of spectators, and the bands along the course were great. One negative was that the water tables seemed slightly overwhelmed. It’s possible there weren’t enough volunteers to man the water stations because as I went through, many runners were retrieving their own water from the tables which seemed to cause some backup in places. But that is my only complaint. Great race — looking forward to doing it again next year.

Now, onto the Citizen’s Bank Park Spartan Sprint on Sept 28, Tough Mudder on Oct 12, Princeton Half Marathon on Nov 3, and Trenton Half Marathon on Nov 9.

Workout 09/12/2013

September 12th, 2013


1 R
Fight gone bad (FGB)
60% intensity


Deck Press
7×3, increase load. Started with 135#, worked up to 205#


“Lunging Nancy”

5 rounds for time of:
– Walking Lunges to the curb and run backwards to garage door
– 95 pound Overhead squat, 15 reps


Workout 09/11/2013

September 11th, 2013



9/11 MetCon:

2001 Meter Run
11 Box Jumps 24
11 Thrusters (first two at 135#, then dropped to 95#)
11 Burpee to Chest to Bar Pullups (scaled to regular pullups)
11 Power Cleans 135#
11 KB Swings 32kg
11 Toes to Bar
11 Dead Lifts 225#
11 Push Jerks 95#
2001 Meter Run

Time: 32:15

5 min EMOM:
10 frog situps with 24kg KB, then 10 second hold on parallel bars

Bodyfit class – 35 mins of 30 sec rounds of:
Medicine ball slams (15lb)
Kettle bell swings (two 25 lb KBs)
Banded arm swings
Rope pull/whip
V-Sit with med ball touching feet
Chest press with 15lb DB with hips raised and feet flat
Reverse get ups

Workout 09/10/2013

September 10th, 2013


Jump Rope practice 5 minutes
7 box jumps
7 frog situps
7 jumping air squats

High Bar Back Squat (HBBS)
Dolph said to stay with 80% of your 1RM, but in the last to sets, I increased by 20#:
135#, 185#, 185#, 185#, 185#, 205#, 205#

21-15-9 reps of:
Hang squat clean, 115#
Handstand push-ups