petekeller Posted January 7, 2013 Report Share Posted January 7, 2013 Fitness Goals for 2013 Heavy Grace in sub 10 minutes (25 C&J at 225#)5 strung muscle-upsComplete an ultramarathonOther Action Hero GoalsGet a second passport (wanna be Bourne)Learn PortugueseOther PriorityLook coolDo bad@$$ things Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted January 7, 2013 Author Report Share Posted January 7, 2013 5 January (yesterday) WODKB warmup 21 KB swings (American) @ 32kg5x around my cul-de-sac with a 50# sandbell on my back and a 32kg kbell in my hand (suitcase carry)15 KB3x9 KB1xDidn't time it 500M row cool-down (1:48) Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted January 7, 2013 Author Report Share Posted January 7, 2013 Today's WOD5 mile run on the Town Lake Trail10# weight vest + my 2 kiddos in a jogging strollerI stopped about halfway through and did a quick10 pullups10 parallel bar dips25 situps25 squats+ 1 "college boy" + 5 bar dips Action Hero Event 1 approaching:I've got a 1/2 marathon to run on 13 January, and I promised to run it in a 10# weight vest. But I'm an overachiever, so I will run it with a 30# ruck. But I am a little worried that I have a stress fracture in my left foot. Should be interesting! Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted January 14, 2013 Author Report Share Posted January 14, 2013 Completed the half today. I managed just under 2:02 with my ruck, which weighed at least 30#. My foot is a little iffy now, but oh well. And I have a flight to Tokyo in 5 and a half hours! Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted January 19, 2013 Author Report Share Posted January 19, 2013 I ran a hilly 8km trail yesterday in Hong Kong- Dragon's Backbone. Very nice- I'll come back here for sure. Hoping to get in a CrossFit WOD tomorrow in Qingdao- we'll see. Have been getting a lot of massages- my left foot is finally starting to feel better. Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
Taijibum Posted January 19, 2013 Report Share Posted January 19, 2013 Good luck on your Ultra. They are life changing. Quote We do not rise to the level of our expectations in a fight. We fall to the level of our training. Link to comment
petekeller Posted January 28, 2013 Author Report Share Posted January 28, 2013 Thanks! I need to whip out a calendar and pick a race. Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted January 28, 2013 Author Report Share Posted January 28, 2013 Finally back in the States. Fitness recap: I WODed in Qingdao on 20 Jan. I ran in Nantong on 25 Jan, then WODed that evening at CrossFit Shanghai.WOD:Strength:5 rounds to find your 3RM of C&J.I maxed at 75 kg, with a BW of 82kg (boo). Form was decent up to 70 kg.Metcon:21-15-940kg Push PressKnees to elbowsBurpeesThen:150 skips (jump rope)I did the metcon in about 10 minutes Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted January 29, 2013 Author Report Share Posted January 29, 2013 I forgot- I swam some laps in Hefei on 24 Jan Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted January 29, 2013 Author Report Share Posted January 29, 2013 Yesterday I did a WOD at 24hr fitness: Find 3RM on strict press115125135140f135 6 (maybe more) laps in the pool Having some shoulder pain- I need to swim more and do more mobility Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted January 31, 2013 Author Report Share Posted January 31, 2013 Ran the powerline loop trail 10k route today. 52 minutes and change, and it felt gooood. Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted February 1, 2013 Author Report Share Posted February 1, 2013 Dave from Fringe put together a brutal little pyramid: 50 cals (rower)5 HSPU15 1.5 pood kbell swings (american)20 power clean 95#200m 100# sled pull20 PC15 swings5 HSPU50 cals I think my time was 11:20 or 11:40... Everything was unbroken except the final HSPUs, which I broke into 4. I did strict- I need to practice kipping them under duress. Also, my PC form is shite. Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted February 1, 2013 Author Report Share Posted February 1, 2013 In for the CrossFit Games Open:http://games.crossfit.com/athlete/100742 Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted February 1, 2013 Author Report Share Posted February 1, 2013 Today's WOD: 12-10-8-6-4-2225# DLBurpee box jumps 6 minutes and change (almost 7) Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted February 3, 2013 Author Report Share Posted February 3, 2013 Went up to Dallas and opened Fringe2 (woohoo!) and CrossFit 3040 Grand opening WODs: Partner 1/2 Cindy10 min AMRAP1 person works at a time5 pullups10 pushups15 squatsScore: 18 + 10 pushups 21-15-92 pood KB swings (American)24" box jumps4:03 4 Rounds for time20 abmat situps15 20# wallball10 walking lunges7:25 Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
illc Posted February 4, 2013 Report Share Posted February 4, 2013 Good to have you aboard Pete and excellent work. It's great to see more people adapting their training to high travel lifestyles (not that my log shows much travel lately - headed to Brazil on work for the coming month plus though). I'll definitely be following your efforts on here. Best of the best in the Open and in business. Cheers. Quote illcDimension hopping Ranger-Cartographer, level 2STR: 6 DEX: 2 STA: 5 CON: 6 WIS: 5 CHA: 2Training LogOf Goats and Rucks Challenge (June -July 2013)~Take care. Be bold.~ Link to comment
petekeller Posted February 4, 2013 Author Report Share Posted February 4, 2013 Much thanks! Glad to be on here. And I have a little advantage in travel that I can WOD at almost any CrossFit box... Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted February 5, 2013 Author Report Share Posted February 5, 2013 Headed to 24hr Fitness tonight Warmup Strength10 mins for 5 3 rep sets to find my 3RM of Hang Squat Clean135#155165175185f185f185f Then I hang powercleaned 185 for 1 rep out of frustration. My problem with my squat clean is technique and my head at this point. I am strong enough to do more, but I keep chickening out on dropping underneath the bar. WOD (?)Swim5 laps freestyle2 laps backstroke2 laps backstroke1 lap freestyle Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted February 7, 2013 Author Report Share Posted February 7, 2013 Yesterday I had my first session at Atomic Athlete- I joined to go 1x/week. Side note- this is one of the best, hardcore functional gyms in Austin. I recommend it highly. Worked my snatch a lot- and picked up a lot of good pointers. Snatch work (all variations)Maxxed at 115# hang snatch + OHS x2Could have gone heavier, but had severe form degradation Strength WO6x5x FS (135/155/185/205/205/205)3x jumping squatsMob work Work Capacity WO5x10 Hand Release Pushups100m runRope climb4 minutes and change Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted February 7, 2013 Author Report Share Posted February 7, 2013 WODed today at CrossFit Westlake: Strength:Find 1RM bench- 225#then:Based on 90% of 1RM, do the following5 reps at 65%5 reps at 75%Max reps at 85% So, I did:135/150/175 (11) WOD:EMOM5 Box jumps 30"7 Dumbbell hang cleans 30# (2) Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted February 7, 2013 Author Report Share Posted February 7, 2013 Personal note: I am having a hard time reconciling my training with my head lately. I LOVE to WOD and I LOVE to run, but I have some strength goals to hit this year, and I am worried that my WODing/running will derail my strength gains. Grrrr. Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted February 7, 2013 Author Report Share Posted February 7, 2013 Just pulled a 365# deadlift in the warehouse. New PR Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
msuroo Posted February 7, 2013 Report Share Posted February 7, 2013 Personal note: I am having a hard time reconciling my training with my head lately. I LOVE to WOD and I LOVE to run, but I have some strength goals to hit this year, and I am worried that my WODing/running will derail my strength gains. Grrrr. I can't speak to the WOD stuff, but as it relates to running I was able to get up to about half marathon distance without severely affecting strength progress. Just don't push the intensity too hard. Congrats on the PR! Quote Challenge thread Link to comment
petekeller Posted February 8, 2013 Author Report Share Posted February 8, 2013 Thanks! Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
petekeller Posted February 11, 2013 Author Report Share Posted February 11, 2013 Played a short game of Mojo Kickball yesterday. Quote My Log@petekellerFBCrossFit Equipment at FringeSport (Founder) Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.