08.30.13 and 08 31.13: Team WoD

Friday-AM
Felt pretty good until around 12 of EMOM. Power cleans were clean, and fast. Push ups on the other hand had to be broken down

R12: 7-3-2-2-1
R14: 6-2-2-2-2-1

Cool-down: Row 500m 1:46

Saturday AM Team WoD
If I were to dream up the worst WoD, this would be in the top 5. Body weight exercises own me. I was able to carry more of the load through the deadlifts, power cleans and snatches, so my team mates could carry me through the the rest. Overall, had a great experience and was very enjoyable.

08.28.13: 1 Rep Max- Strick Press

AM
I am taking my Trigger Foam from now because it is awesome. After using it this morning my thoracic spine and quads felt like a million bucks. A little goes along with this roller.

Strength:
20 minutes to establish max

95/115/135/155/185/165

WoD
4 Rounds for time:
25 KB Swings (#53)
50 DU

R1: KB Swings (25)/ DU: Hit and miss just attempts
R2: KB Swings (25)/ DU: Hit and miss just attempts
R3: KB Swings (15/10) DU: Hit and miss just attempts
R4: KB Swings (15/5) DU: Hit and miss just attempts

Time: 13:26

08.26.13: 1R Max Deadlift

I had a good weekend recovery. My right knee is still giving me issues, its uncomfortable, but it is not really painful. Arthritis? Anyways, this is the first time I have done Deadlift in the last 8 years and was pleased with the results.

Strength 
Deadlift: 135 (4)/ 185 (4) 225 (3) 285 (2) (315) 1 365(X)

WoD
AMRAP  8 minutes:
Ground to Overhead x4 (#185)
Burpees x8

Round 1: G2O (4) Burpee (8)
Round 2: G2O (2/2) Burpee (8)
Round 3  G2O (1/1/1/1) Burpee (8)
Round 4: G2O (1/1/1/1) Burpee (8)
Round 5: G2O (1)

Results: 4 Rounds +1

08.23.13: Legs and Hips

AM
I have been on the road in IL for the last 4 days and kind of stiff. Got to the box a little early to get some foam rolling in to loosen those muscles. Mid-line went well, but I need work on "hollow rocks."

The WoD, I knew was going to a hard one. Tried to pace myself and but got torched into round 3.

R1: Burpee (20) FS (20) BJ (20)
R2: Burpee (20) FS (10/10) BJ (10/10)
R3: Burpee (10/10) FS (5/5/7/3) BJ (10/10)

Time: 13:26

PM
Went to Beaman Park and Rucked 7.5 miles with Ivan Carter. I just had my 6 bricks and water equally 35 lbs. I am thinking of getting smaller bricks and adding 4 bricks to the ruck to add additional weight.

Run for 1M Overview

After 11 days and 100 miles the virtual race that was waged is now over. After hours on the feet and gallons of sweat poured off me I can finally say,"It was worth every foot, to help support the Green Beret Foundation."  Here is a recap of the last week of my life.

Dailymile.com Statistics

There are somethings in life that seem like a great idea upon actually doing them, this is no exception. I say that now, but more than likely I will be doing this next year again. Below is the distance was covered each day, the style, the time it took and the average pace.

08.11.13: Day 11 of Run 1M

The last day of the challenge and I am almost done. The only distance left is the mile and half. I was going to get creative with a way to cover this distance, such as tire flips, bear crawls, or dead mermaid, but I am just ready to get this challenge done. So, I came up with the traditional walk method.

My watch was having problems getting a signal due to the thunderstorm that was on its way, therefore, I just kept walking to make sure I got my 1.5 miles. After getting home and mapping out my route I ended up with 2.1 miles. I noted the time I left and made a quick calculation. It took me 40:54 with an average pace of 19:54 to cover the 2.1 miles. I was pleased, I was DONE!
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Run for 1M 1.5 mi. covered. Mark it off the list!

Time: 40:54
Style: Slow walk
Average Pace: 19:54
Distance: 2.1 miles

08.10.13: P.M.: Day 10 of Run 1M

P.M.

Once we got home from the 5k this morning in Crockett Park, I sat around the house until around 12:00. The walk with the wife this morning was a nice recovery. After hydrating and fueling up I grabbed the ruck and hit the road around the house!

I love mapping this route because it looks like a Flag waving in the wind. The whole route is about 7.8 miles, so I had to walk the top square twice to get at least my 8.8 that I needed, but ended up being more. Better to have more than less. That's what the commercials say! I rucked 9.7 miles but stopped the Garmin at the time and distance I needed., which was 8.8 miles. This was accomplished in 2:40:30 with an average pace of 18:14. 

Above is every distance to finish the 26.2 miles of rucking. Since, the time starts the first day my total time for this distance is 7d 8h 40m. I should of planned a little better for better times, but this was a last minute decision to ruck the full-marathon.

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Run for 1M 26.2 covered... Mark it off the list!

Time: 7d 8h 40m

Style: Ruck

Average Pace:---

Distance: 26.2