endurance

either way the weight wins.

steve, john, randon:

warm up 10:00

row 5k for time.

steve: 18:08

john: 19:33

randon: 20:51

rest in rack hold for 10:00

row 2k @ faster pace than previous 5k.

steve: 6:52

john: 8:02 - ouch.

randon: 8:34 - ouch.

today was mostly mental. while it was the same amount of work, some chose to approach it appropriately. 5,000 meters cannot be treated as a sprint, but can be pushed heavily. little gas should be left at the end.

party...

today tj turned 28, and yesterday a record he held at GYM JONES was broken. "jonescrawl" is a workout prescribed my the good dudes at GYM JONES www.gymjones.com. three years ago tj completed 10 dead lifts @ 115% body weight, and 25 box jumps @ 24" for three rounds in a time of 3:37. he informed me yesterday that while reading GYM JONES'S daily schedule someone beat his time by :07. to me this would be irrelevant in the scheme of my current fitness level; tj thought otherwise and wanted to re-test the workout. the programming done in VITALITY consists of little "heavy weight lifting" (unless an individual is prescribed an appropriate strength cycle for a good reason), so i wondered how he would perform considering he has not dead lifted heavy for a few weeks. during the warm up he seemed anxious, which can lead to two different crushing outcomes: failure, or success. the clock started and tj went hard, which usually (for me) leads to a blow out. he finished the first round in 1:00. solid. the second round yielded a little less excitement, but still a good round: 1:15. the third round seemed to go wrong at first with a look of terror on his face. he pulled through to finish it in 1:09. he finished the workout in 3:24. this information is just that: information. not better, not worse. tj has a great work ethic, works well with weight, while demanding oxygen, is agile, and productive. does this mean that if he specifically trains for jumping on boxes as sport he could finish the work load in 3:15? if so, what fitness did he lose in order to gain efficiency in box jumps? the point to me is being well rounded, loving what you do, working hard, and having fun. as long as there is progression we are happy. happy birthday tj.

tj, ryan, jake:

birthday party.

pre-game:

dead lifts...

tj: "jonescrawl"

ryan/jake:

x10 dead lift

x25 burpees

3 rounds

ryan: 6:31

jake: 9:34

cooldown (all of us):

x28 kb cleans

x28 pushups

x28 ball slams

technique

pull. serverance package.

not happy.

head and chest up.

melissa, ellen:

ride 10:00

overhead squat technique.

after many days working on back squats, rack squats, power, and flexibility the girls were introduced to a great functional lift: overhead squat.

3x5 squat

3x5 wall squat

5-10 close grip overhead squat w/ 10# plate.

3x3 overhead squat w/ 25# plate

1x1 overhead squat w/ 45# plate

3x10 overhead squat w/20# ball allowing ball to fall forward if necessary.

5x5 overhead pip f.s.u. w/ pvc pipe bro.

during this exercise align your heels with the squat rack, push your head through until you find "the pocket" in your shoulder. apply pressure to the rack and squat.

:20 dead hang/:40 rest

:20 overhead hold w/ 45# bar/:40 rest

5 rounds

neck:

row 10:00

3x5 squat

3x5 wall squat

3x5 shoulder dislocate

3x10 dead lift @ 115#

3x8 @ 155#

3x6 @ 205#

3x3 @ 265#

3x30 hang clean @ 65#

3x20 snatch @ 65#

3z10 close grip hang snatch @ 65#

pcme:

ride 10:00

airdyne:

:10/:50 5 rounds @ +1000/100

2:00 rest

:20/:40 4 rounds @ +600/150

2:00 rest

:30/:30 3 rounds @ +400/150

2:00 rest

:40/:20 2 rounds @ 350/150

1:00 rest

:60 @ 300

danya/pcme:

ride 10:00

90 yards lunges

60 yards soh lunges w/10#, 20#

x5, 5-10 windmill

x5, 5-1 box jump

x5, 5-1 pistol squat

work through the windmill, box jump, pistol squat. work up a ladder during windmills, and down a ladder with box jumps and pistols.

technique

strength day

245#. progress.

tony.

+700 watts for :30. after the third round there is little desire to hold the handles during recovery.

jake.

tj, tony

row, jump 10:00

get filthy quickly: finish the workout, or up until 40:00

x50-40-30-20-10

squat

pushup

atomic situp

ball slam

box jump

tj finished the work right at 40:00, tony finished the squats on the 20 round. he did a great amount of work for today being his second day in the gym. proud.

ball toss for cooldown.

jake, ryan, seth

warm up 10:00

x6...

deadd lift

row

clean

front squat

push press

lunges

pushup

ryan: 65# 3 rounds, 95# 2 rounds

jake: 20# kbs 3 rounds, 25# kbs 2 rounds

seth: 25# kbs 3 rounds, 30# kbs 2 rounds

p1: 30/30 airdyne

p2: 30/30 push press

p3: 30/30 frog hop

3:00 rounds

5:00 rest

1-10-1 kte

1-10 heavy ball slam

dusty:

row, jump rope 20:00

3x10 dead lift @ 115#

2x7@ 155

1x4 @ 245 (somehow saying 185# turned into 245).

1x2 @ 275

1x1 @ 305

5x4 @ 245#

resting 2:30 between sets.

x15 frog hop

x30 push press @ 15#

7 rounds

rest 1:00 between sets.

Strength endurance

move.

swing.

steve, john:

warm up: 10:00 row

barbell complex:

x6...

dead lift

upright row

clean

front squat

push press

back squat

push up

steve: 65#, 85#, 95# (three rounds)

john: 45#, 65#, 75# (three rounds)

then:

p1

x7 burpees

1:00 airdyne

rest 1:00

switch

p2

x15 kb swings @ 53#

1:00 box jumps @ 20"

rest 1:00

three rounds

steve: box jumps: 25, 22, 22/airdyne: 40, 39, 30

john: box jumps: 22, 15, 15/airdyne: 28, 27, 26

cooldown:

5 kte, 5 pushup

5 rounds

endurance

bear crawl. get your ass up the hill.

tj attacks.

king of the hill.

pcme:

20 mile run friday morning.

i began my day with a text message from my sister at 5:30 am reading, "i am ready when you are." what this actually meant was she was awake and ready to drive me to my destination. i prepared myself with some light stretching, light clothing, new shoes, hella rap music on my shuffle, a pint of water, some fruit bars, and some gum. as we drove to the summit of emigration canyon i started to get nervous for this distance: 20 miles. i had not yet run more than 16 miles, and although adding 4 miles is not substantial, i was still nervous as to how i would do. i purposefully was dropped off at least 15 miles away from my house, so i could not find an excuse to not run this distance, and if anything allow myself to wander far away and force myself to get back. i had no phone, no garmin, no watch. just a desire to run, a 5 hour energy, and a plan of attack. the start of the run was easy: all downhill for 8 miles. i have a vendetta against running emigration due to my last shit show performance (5 pit stops in the canyon due to too many dates and too much water). i started the run at 6:30, and i made it to foothill and 8th south in 55 minutes. after a brief discussion about the time and my short shorts with a fellow runner i preceded to east high's track and pounded out 2.5 miles before the sun peeped out. once the students of the school made their way to the track i left and wandered around downtown up through the avenues and finally back to my house. i mapped out the run: 20.3 miles in 2:50. it was a steady pace, a hefty dose of good times, and a lot of recovery. i am currently 5 weeks out from the marathon, and am still just as nervous even with this performance behind me. shout out to ryan, and danya for their inspiration. when my legs wanted to slow down i thought of those two crushing what they do best and pounded through it. eventually i will have 26.2 miles under control, and will move onto bigger and better, more challenging events.

dustin, tj, dani, melissa, sam, brad, jesse, cody:

sugarhouse park hill jam:

warm up 5 burpees, slow walk up hill

5 rounds

workout:

5:00 hill sprints

3:00 rest

5:00 bear crawls up hill, walk down

3:00 rest

5:00 hill sprints

3:00 rest

5:00 backward hill climb

3:00 rest

5:00 hill sprints

cooldown: shit talk about some sort of funny looking shoe.