tag:blogger.com,1999:blog-85235904170404608892012-01-25T10:26:50.269-08:00Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.comBlogger15121100tag:blogger.com,1999:blog-8523590417040460889.post-4494082011423779582012-01-25T10:26:00.003-08:002012-01-25T10:26:50.278-08:00sick day.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-449408201142377958?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-66235315481602404912012-01-25T10:26:00.001-08:002012-01-25T10:26:28.647-08:00sick day.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-6623531548160240491?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-79559769220270775352012-01-23T14:33:00.001-08:002012-01-23T14:33:49.641-08:007.25 mile road run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7955976922027077535?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-29840460996635110642012-01-23T14:32:00.001-08:002012-01-23T14:32:51.398-08:002 hours at the rock gym with Daniel; 5.9 -&gt; 5.11<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-2984046099663511064?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-16492740247172271032012-01-23T14:30:00.001-08:002012-01-23T14:32:28.078-08:00AM: 1 hour body work/massage <br /><br />PM:&nbsp;1.5 hours&nbsp;at&nbsp;Club Sport with Colby; 5.9 -&gt; 5.11-<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1649274024717227103?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-4667070449087338472012-01-23T14:28:00.001-08:002012-01-23T14:30:51.766-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-466707044908733847?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-52894254740257967732012-01-18T14:42:00.000-08:002012-01-18T14:42:10.386-08:00Lunch:<br />warmup: 5 minute run warmup pace<br /><br />then: 4 rounds<br />5 minute flat fast<br />5 minute max incline slower<br /><br />6.5/flat + 4.5/15 incline<br />6.5/flat + 4.5/15 incline<br />6.5/flat + 4.5/15 incline<br />6.7/flat + 4.7/15 incline<br /><br />4 miles total<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-5289425474025796773?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-72861808896480925332012-01-18T14:39:00.003-08:002012-01-18T14:39:47.634-08:00Evening: 1/2 hour swim<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7286180889648092533?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-83718098751895412932012-01-18T14:39:00.001-08:002012-01-18T14:39:05.125-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-8371809875189541293?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-59601867966398496572012-01-18T14:38:00.001-08:002012-01-18T14:38:37.368-08:00PM:&nbsp;1.5 hours&nbsp;at&nbsp;Club Sport with Colby; 5.9 -&gt; 5.11-<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-5960186796639849657?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-69935041142222323072012-01-18T14:37:00.001-08:002012-01-18T14:37:53.152-08:00PM: 2 hours at&nbsp;PRG with Kirby; 5.9 -&gt; 5.10+<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-6993504114222232307?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-45064220602758699712012-01-18T14:35:00.001-08:002012-01-18T14:37:14.301-08:00rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-4506422060275869971?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-44331137999716080792012-01-13T11:47:00.001-08:002012-01-13T11:47:51.928-08:00Evening: 30 minute swim<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-4433113799971608079?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-92158056741534432452012-01-13T11:46:00.001-08:002012-01-13T11:46:49.960-08:00Foam roller: 20 minutes<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-9215805674153443245?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-1743863288691131272012-01-10T14:29:00.000-08:002012-01-13T11:47:13.803-08:00Warmup: 4 minute run warmup pace<br /><br />then: kb complex. keep kb moving. 30 seconds of<br /><br />Halo CW<br />Halo CCW<br />Around the world CW<br />Around the world CCW<br />Left arm kb swing<br />Right arm kb swing<br />Left arm kb snatch<br />Right arm kb snatch<br />Left arm kb clean + press<br />Right arm kb clean + press<br />Goblet Squat<br /><br />Then: 2 rounds<br />5 wall squat<br />10 air squat<br /><br />Then: front squat<br />5 @ 135#<br />4&nbsp;@ 185#<br />3 @ 225#<br />2 @ 275#<br />6x1 @ 315#<br /><br />Then: Single Leg Deadlift<br />4x4 per leg @ 135#<br /><br />Then: Single Leg BB box step up<br />4x4 per leg @ 135#<br /><br />Then: cool down<br /><br />Evening: 30 minute swim<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-174386328869113127?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-37221699185051381932012-01-10T14:22:00.003-08:002012-01-10T14:23:15.135-08:00Work travel<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-3722169918505138193?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-56507590375265217042012-01-10T14:22:00.001-08:002012-01-10T14:22:33.452-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-5650759037526521704?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-63979517966660146102012-01-10T14:12:00.001-08:002012-01-10T14:22:03.582-08:008 mile run; pavement + hills in SW PDX<br /><br />Later: ice bath<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-6397951796666014610?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-4847543614465908822012-01-10T14:11:00.001-08:002012-01-10T14:12:00.300-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-484754361446590882?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-69090908431864417912012-01-05T14:28:00.000-08:002012-01-05T14:28:37.181-08:00Lunch:<br />warmup: 5 minute row warmup pace<br /><br />then:<br />1000 meters @ or &lt; 1:45/500 + 3 minute rest + 10 minute row @ or &lt; 1:57/500<br /><br />1:44.0 for 1000<br />1:56.1 for 10<br /><br />later: 1 hour body work/massage<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-6909090843186441791?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-73354583937827283902012-01-05T14:26:00.001-08:002012-01-05T14:26:23.306-08:00Lunch:<br />warmup: 5 minute run warmup pace<br /><br />then: 30 minute run treadmill<br /><br />4.40 miles<br /><br />then: cooldown<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7335458393782728390?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-15970822522886862612012-01-05T14:25:00.001-08:002012-01-05T14:25:16.360-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1597082252288686261?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-4268386069026022862012-01-02T14:24:00.000-08:002012-01-03T09:13:41.100-08:00Lunch:<br />4 minute run warmup pace<br /><br />then: kettlebell complex. 16 kg dont set down dont stop<br /><br />30 seconds of:<br />halo CW<br />halo CCW<br />kb clean + press left arm<br />kb clean + press right arm<br />kb snatch left arm<br />kb snatch right arm<br />kb swing right arm<br />kb swing left arm<br />goblet squat<br /><br />then: 2 rounds 5 wall squats<br /><br />then: OHS<br />1x10 @ 45#<br />3x10 @ 95#<br /><br />then: front squat<br />1x5 @ 135#<br />1x5 @ 225#<br />5x3 @ 275#<br /><br />then: single leg deadlift<br />4x4 @ 135#<br /><br />then: 5 per side TGU (slow) w/ 16 kg kb<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-426838606902602286?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-68557387806453654742012-01-02T14:20:00.002-08:002012-01-02T14:20:49.208-08:006 mile trail/road run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-6855738780645365474?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-83364862973691193312012-01-02T14:20:00.000-08:002012-01-02T14:20:01.330-08:007.25 mile road run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-8336486297369119331?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-20680317228598862132012-01-02T14:09:00.001-08:002012-01-02T14:09:48.990-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-2068031722859886213?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-46537991467507242012012-01-01T18:44:00.000-08:002012-01-01T18:44:54.651-08:00Released from hospital in the a.m.<br /><br />1 hour road run in the afternoon<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-4653799146750724201?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-15745367116127363282012-01-01T18:40:00.001-08:002012-01-01T18:40:52.207-08:00Rest day at hospital<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1574536711612736328?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-80006079945755571662012-01-01T18:39:00.001-08:002012-01-01T18:39:59.859-08:00Keely Ann&nbsp;Frieh born @ 1:38 am @ Legacy Emanuel.&nbsp;7 pounds 13 ounces.&nbsp;19 inches.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-8000607994575557166?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-55897205212254747102012-01-01T18:38:00.000-08:002012-01-01T18:38:25.180-08:00Drove to hospital around 4 pm. Did sets of 20 lunges in between my wife having contractions.<br /><br />4000 total (2000 per leg)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-5589720521225474710?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-16315826684758927442012-01-01T18:36:00.001-08:002012-01-01T18:36:57.873-08:00Drive to Eugene for Christmas with family<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1631582668475892744?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-30507555050712302272012-01-01T18:34:00.000-08:002012-01-01T18:34:49.245-08:002 hour trail run + family holiday party<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-3050755505071230227?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-64821857891885040542012-01-01T18:30:00.000-08:002012-01-01T18:30:11.633-08:00Lunch:<br />5 minute run warmup pace<br /><br />Then: kb complex. 16 kg. dont set down<br /><br />1 minute halo CW<br />1 minute halo CCW<br />1 minute around the world CW<br />1 minute around the world CCC<br />1 minute left arm KB swing<br />1 minute right arm KB swing<br />1 minute left arm snatch\<br />1 minute right arm snatch<br />1 minute both arm snatch<br />1 minute right arm clean and press<br />1 minute left arm clean and press<br />1 minute goblet squats<br /><br />Then: OHS<br />3x3 @ 135#<br />3x6 @ 95#<br /><br />Then: cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-6482185789188504054?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-17567018723387225122011-12-23T09:40:00.000-08:002011-12-23T09:40:31.848-08:00Lunch: Michael Kennedy call<br /><br />Evening: 2 hours at the PRG with Daniel; 5.9 -&gt; 5.11<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1756701872338722512?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-3409732706314496942011-12-22T10:55:00.001-08:002011-12-22T10:55:37.113-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-340973270631449694?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-8380014327765418112011-12-22T10:54:00.001-08:002011-12-22T10:55:18.025-08:00Evening: 2 hours at the PRG with Pat; 5.9 -&gt; 5.11-<br /><br />Then: Teach Deadlift + Rowing<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-838001432776541811?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-72958190786013469232011-12-22T10:53:00.001-08:002011-12-22T10:53:42.840-08:00Lunch: 45 minute run ~5 miles<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7295819078601346923?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-73353698603797131882011-12-19T09:02:00.001-08:002011-12-19T09:02:23.710-08:00Garage for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7335369860379713188?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-71681967857237949372011-12-19T08:59:00.000-08:002011-12-22T10:54:40.322-08:00AM: Roll insulation in attic for time<br /><br />Lunch: 2 hours at the PRG with Pat; 5.9 -&gt; 5.11-<br /><br />Then: Front Squat<br />1x5 @ 135#<br />4x5 @ 225#<br /><br />Then: 30/30 DB push press @ 20#<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7168196785723794937?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com2tag:blogger.com,1999:blog-8523590417040460889.post-71745826726934925122011-12-19T08:57:00.001-08:002011-12-19T08:57:01.712-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7174582672693492512?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-72938548500804533262011-12-15T14:19:00.000-08:002011-12-15T14:19:48.363-08:00Lunch:<br />Warmup: 5 minute run warmup pace treadmill<br /><br />Then: 2 rounds<br />5 wall squat<br />10 air squat<br />5 goblet squats<br />10 straight leg KB deadlifts<br />10 KB swings<br />5 per arm KB snatch<br />30 second deadhang<br /><br />Then: 3 rounds<br />5 Sotts Press @ 5#<br /><br />Then: 3 rounds<br />10 narrow grip OHS @ 45#<br /><br />Then: Front Squat<br />10 @ 45#<br />5 @ 135#<br />5 @ 185#<br />3 @ 225#<br />8x2 @ 275#<br /><br />Then: 15 rounds<br />15 seconds max KB snatch right arm<br />15 seconds rest<br />15 seconds max KB snatch left arm<br />15 seconds rest<br /><br />7 per round was lowest. All @ 35#<br />~210 snatches total<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7293854850080453326?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-79045529985419365632011-12-15T14:12:00.001-08:002011-12-15T14:12:44.479-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7904552998541936563?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-84468532643728537462011-12-13T13:29:00.001-08:002011-12-15T14:12:25.085-08:00AM: 1 hour clubbell instruction + introduction with <a href="http://www.crossfitportland.com/trainers/scott-hagnas">Scott Hagnas</a><br /><br />PM: 2 hours at&nbsp;Club Sport with Pat; 5.9 -&gt; 5.10+<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-8446853264372853746?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-65284423550655373932011-12-13T13:28:00.001-08:002011-12-13T13:28:28.132-08:005x5 deadlift @ 300#<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-6528442355065537393?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-276408001006144812011-12-13T13:27:00.003-08:002011-12-13T13:27:56.420-08:00Clean gutters @ all rentals<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-27640800100614481?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-25148504541823584172011-12-13T13:27:00.001-08:002011-12-13T13:27:28.274-08:00rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-2514850454182358417?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-23821610422594168372011-12-13T13:26:00.000-08:002011-12-13T13:26:58.690-08:00Warmup: 5 minute run warmup pace<br /><br />Then: treadmill<br />10 minutes @ 4.5 mph @ incline 15<br />5 minutes @ 7.0 mph @ incline 0<br />5 minutes @ 7.5 mph @ incline 0<br />5&nbsp;minutes @ 4.5 mph @ incline 15<br />5 minutes @ 4.5 mph @ incline 5<br /><br />Then: cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-2382161042259416837?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-31848773302341439932011-12-13T13:23:00.001-08:002011-12-13T13:24:22.172-08:00PM: 2 hours at&nbsp;Club Sport with Colby; 5.9 -&gt; 5.11-<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-3184877330234143993?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-33046230867504319052011-12-08T09:14:00.003-08:002011-12-08T09:14:42.012-08:00rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-3304623086750431905?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-60609301593217578002011-12-08T09:14:00.001-08:002011-12-08T09:14:11.763-08:00PM: 2 hours at&nbsp;PRG with Pat; 5.9 -&gt; 5.11-<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-6060930159321757800?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-55199654273170369802011-12-06T10:52:00.001-08:002011-12-06T10:52:58.811-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-5519965427317036980?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-52087943845401162692011-12-06T10:51:00.001-08:002011-12-06T10:52:40.368-08:00Day&nbsp;2 of ice climbing instruction and coaching with Vince Anderson of <a href="http://www.skywardmountaineering.com/">Skyward Mountaineering</a> on Camp Bird road.<br /><br />Ouray, CO -&gt; DEN -&gt; PDX<br /><br />11/12 Ice Season Days to date: 5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-5208794384540116269?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-5513933964945537402011-12-06T10:41:00.001-08:002011-12-06T10:51:19.555-08:00Day 1 of ice climbing instruction and coaching with Vince Anderson of <a href="http://www.skywardmountaineering.com/">Skyward Mountaineering</a> on Camp Bird road.<br /><br /><a href="http://www.skywardmountaineering.com/alpinism/climb-fast">Background</a><br /><br />11/12 Ice Season Days to date: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-551393396494553740?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-48695802947044030062011-12-06T10:40:00.001-08:002011-12-06T10:41:04.524-08:00PDX -&gt; DEN -&gt; Ouray, CO<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-4869580294704403006?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-26846818976413391702011-12-01T15:20:00.001-08:002011-12-01T15:20:57.861-08:00Lunch:<br />Warmup: 5 minute run warmup pace<br /><br />Then:<br />5&nbsp;minute 4.8 mph incline 15 <br />5 minute 6.8 mph flat<br />5 minute 4.9 mph incline 15 <br />5 minute 6.9 mph flat<br />5 minute 5.0 mph incline 15 <br />5 minute 7.0 mph incline 3<br />3.37 miles, 1000+ gain<br /><br />Then: 10 minute cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-2684681897641339170?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-10714351038324371422011-12-01T15:18:00.001-08:002011-12-01T15:18:34.309-08:00rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1071435103832437142?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-45253831604888969462011-12-01T15:17:00.001-08:002011-12-01T15:18:05.049-08:001.5 hours at&nbsp;Club Sport with Colby; 5.9 -&gt; 5.10+<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-4525383160488896946?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-17211725889933788002011-12-01T15:16:00.001-08:002011-12-01T15:16:33.401-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1721172588993378800?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-16291975381639102382011-11-28T08:59:00.001-08:002011-11-28T08:59:25.345-08:00PSP -&gt; PDX<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1629197538163910238?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-39077302822334514332011-11-28T08:58:00.001-08:002011-11-28T08:58:51.131-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-3907730282233451433?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-70807355052231997572011-11-28T08:57:00.001-08:002011-11-28T08:58:01.372-08:008.25 mile road run in Palm Springs, CA: 1 hour (approximate)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7080735505223199757?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-146235242288970052011-11-28T08:56:00.001-08:002011-11-28T08:56:17.551-08:008.25 mile road run in Palm Springs, CA: 1 hour (approximate)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-14623524228897005?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-81241905663605195102011-11-28T08:46:00.001-08:002011-11-28T08:56:33.493-08:00PDX -&gt; PSP<br /><br />8.25 mile road run in Palm Springs, CA: 1 hour (approximate)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-8124190566360519510?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-52945816610806986242011-11-28T08:42:00.001-08:002011-11-28T08:45:21.672-08:00AM: 45 minute hill&nbsp;run<br /><br />PM: 2 hours at&nbsp;PRG with Pat; 5.9 -&gt; 5.11-<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-5294581661080698624?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-18542083106825674142011-11-22T10:02:00.001-08:002011-11-22T10:03:13.941-08:00Lunch:<br />Warmup: 5 minute row warmup pace<br />Then: 15 minute row @ &lt;1:51.5/500m<br /><br />4046 meters<br /><br />Then: 10 minute steady state cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1854208310682567414?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-78723617097565919342011-11-21T13:39:00.001-08:002011-11-21T13:39:20.353-08:00Tour de Strobach: 5 hours snowshoeing with kit on back<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7872361709756591934?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-77197035038130520572011-11-21T13:38:00.001-08:002011-11-21T13:39:40.037-08:00AM:&nbsp;2 hours at&nbsp;PRG with Daniel; 5.9 -&gt; 5.11-<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7719703503813052057?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-62356572301765579602011-11-21T13:37:00.001-08:002011-11-21T13:38:01.903-08:00Lunch: 30 minute run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-6235657230176557960?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-81045025380670168372011-11-21T13:36:00.001-08:002011-11-21T13:37:27.865-08:00Evening: 1.5 hours at&nbsp;PRG with Pat; 5.9 -&gt; 5.11-<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-8104502538067016837?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-60012254871275843522011-11-17T09:00:00.001-08:002011-11-17T09:00:14.081-08:00Sick day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-6001225487127584352?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-82352610605117355642011-11-16T11:06:00.001-08:002011-11-17T08:59:45.600-08:00Warmup: 5 minute run warmup pace<br /><br />Then: 25 minute run 4.5 mph incline 15<br /><br />Then: cool down<br /><br />Evening: 1.5 hours at&nbsp;PRG with Pat; 5.9 -&gt; 5.11-<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-8235261060511735564?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-31354620385568126642011-11-14T15:42:00.001-08:002011-11-14T15:43:50.449-08:00Lunch:<br />Warmup: 5 minute run warmup pace<br /><br />Then:<br />7.5 minute 4.7 mph incline 15 <br />7.5 minute 7.0 mph flat<br />7.5 minute 4.7 mph incline 15 <br />7.5 minute 7.0 mph flat<br /><br />3.30 miles<br /><br />Then: 10 minute cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-3135462038556812664?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-2618371313849823472011-11-14T09:38:00.001-08:002011-11-14T09:38:17.367-08:00Family gathering at coast<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-261837131384982347?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-9269956097468726492011-11-14T09:35:00.001-08:002011-11-14T09:37:49.951-08:00Family gathering at coast<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-926995609746872649?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-3164108086530842942011-11-11T13:06:00.001-08:002011-11-11T13:08:57.256-08:00Lunch: Rowing failure.<br /><br />Then: 20 minute row steady state work.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-316410808653084294?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-46016964323910455512011-11-10T10:48:00.001-08:002011-11-10T10:51:37.601-08:00AM: Coaching<br /><br />Then: Back Squat<br /><br />1x10 @ 135#<br />1x5 @ 185#<br />1x5 @ 225#<br />1x3 @ 275#<br />1x2 @ 315#<br />1x1 @ 375#<br />1x1 @ 395#<br />1x1 @ 415#<br /><br />Compare to <a href="http://friehjournal.blogspot.com/2011/11/november-1-2011.html">November 1 2011</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-4601696432391045551?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com2tag:blogger.com,1999:blog-8523590417040460889.post-49913489844699269772011-11-09T13:57:00.000-08:002011-11-09T13:57:10.123-08:00Lunch:<br />Warmup: 3 minute row warmup pace<br /><br />Then:&nbsp;30 rounds<br />30 second row @ or &gt;150 meters<br />30 second active rest on the rower<br /><br />If any round is &lt; 150 meters stop the workout is over. All intervals were &gt;150. <br /><br />Evening:<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-4991348984469926977?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-87707460879954328192011-11-09T09:15:00.001-08:002011-11-09T09:15:17.068-08:00Evening: 1.5 hours at Club Sport with Colby; 5.9 -&gt; 5.11-<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-8770746087995432819?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-90804380741375980032011-11-08T15:26:00.001-08:002011-11-08T15:26:20.973-08:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-9080438074137598003?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-72005701561777083052011-11-08T15:25:00.000-08:002011-11-08T15:25:59.545-08:00Instruct and assist&nbsp;as needed at the second day of Gym Jones <a href="http://www.gymjones.com/seminars/">"Fundamentals" Seminar</a><br /><br />Also: Deadlift<br /><br />455#<br />Miss @ 500#. Soon though.<br /><br />Evening: SLC -&gt; PDX<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7200570156177708305?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-36009023953304551172011-11-05T18:53:00.000-07:002011-11-05T18:53:54.159-07:00Instruct and assist&nbsp;as needed at the first day of Gym Jones <a href="http://www.gymjones.com/seminars/">"Fundamentals" Seminar</a><br /><br />Lunch:<br />4 minute row warmup pace<br /><br />Then: Deadlift<br />1x10 @ 135#<br />1x5 @185#<br />1x5 @ 225#<br />1x3 @ 315#<br />1x3 @ 365#<br /><br />Then: 25&nbsp;singles @&nbsp;405# in &lt;20 minutes. Approximately 1 every 50 seconds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-3600902395330455117?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-75689397473801652552011-11-04T08:50:00.001-07:002011-11-04T08:50:38.163-07:00PDX -&gt; SLC<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7568939747380165255?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-78199144254750637392011-11-04T08:49:00.001-07:002011-11-04T08:50:12.371-07:00rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7819914425475063739?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-52594861063644897482011-11-04T08:48:00.001-07:002011-11-04T08:49:26.153-07:00AM: Coached<br /><br />Lunch:<br />Warmup: 5 minute run<br />Then:&nbsp;3 rounds<br />5&nbsp;minutes @ 4.7 mph @ incline 15<br />5&nbsp;minutes @ 7.0 mph flat<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-5259486106364489748?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-33034629885000443112011-11-02T09:37:00.000-07:002011-11-02T09:41:26.806-07:00AM: Coached the 530 am session<br /><br />Lunch: <br />Warmup: 4 minute run warmup pace<br /><br />Then: 2 rounds<br />5 wall squat<br />10 air squat<br />5 goblet squats<br />10 kb swings<br /><br />Then: Back Squats<br />10 @ 135#<br />5 @ 185#<br />3 @ 225#<br />2 @ 315#<br />1 @ 365#<br />1 @ 385#<br />1 @ 405#<br /><br />More in the tank. Ran out of time.<br /><br />Compare to <a href="http://friehjournal.blogspot.com/2010/11/november-17-2010.html">November 17 2010</a><br /><br />Evening: 1.5 hours at the rock gym<br /><br />Then: Front Squat<br />4x3 @ 265#<br />1x3 @ 275#<br /><br /><br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-3303462988500044311?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com1tag:blogger.com,1999:blog-8523590417040460889.post-13452656971787840522011-10-31T12:55:00.000-07:002011-10-31T13:01:03.154-07:00Lunch:<br />Warmup: 4 minute row warmup pace<br /><br />Then: complete the following at or&nbsp;&lt;1:45/500m pace. Always improve on the second effort<br /><br />3:30&nbsp;work<br />1:45 active recovery<br />3:30 work<br />1:45 active recovery<br />2 minutes rest<br />1:45 work<br />0:55 active recovery<br />1:45 work<br />0:55 active recovery<br />2 minutes rest<br />0:55 work<br />0:25 active recovery<br />0:55 work<br />0:25 active recovery<br /><br />1000, 1003, 500, 505, 272, 276<br /><br />Then: 5 minute row cool down pace<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1345265697178784052?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-86118962905365307142011-10-31T12:52:00.003-07:002011-10-31T12:53:02.473-07:00Midday: 1.5 hours at&nbsp;PRG with Pat; 5.9 -&gt; 5.11<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-8611896290536530714?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-38148352229339294162011-10-31T12:52:00.001-07:002011-10-31T12:52:10.835-07:00Family time at the zoo<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-3814835222933929416?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-61823996438076135092011-10-28T14:06:00.000-07:002011-10-31T12:53:28.195-07:00Lunch:<br />Warmup: 5 minute run warmup pace<br />Then: 45 minute run treadmill flat<br /><br />5.85 miles<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-6182399643807613509?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-58674416374520285512011-10-27T09:19:00.001-07:002011-10-27T12:35:01.600-07:00AM: Coaching<br /><br />Lunch:<br />Warmup: 5 minute row warmup pace<br />Then: 2 rounds<br />3:30&nbsp;work/1:45 active recovery<br /><br />1009<br />1012<br /><br />Then: 10 minute row cool down pace<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-5867441637452028551?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-7997153348157942922011-10-26T14:08:00.000-07:002011-10-31T12:51:33.161-07:00Lunch:<br />Warmup: 5 minute run warmup pace<br />Then: 2 rounds<br />5 wall squat<br />10 air squat<br />5 goblet squat<br />10 kb swings<br /><br />Then: back squat<br />1x10 @ 135#<br />1x5 @ 185#<br />1x3 @ 225#<br />1x3 @ 275#<br />1x2 @ 315#<br />4x4 @ 335#<br /><br />Then: OHS<br />3x5 @ 45# with 5 seconds at top + 5 seconds at bottom<br /><br />Then: 15 minute run<br />~1.5 miles<br /><br />Evening: 1.5 hours at Club Sport with Colby; 5.9 -&gt; 5.11-<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-799715334815794292?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-10614059137156796532011-10-25T14:41:00.000-07:002011-10-26T14:11:11.276-07:00Lunch:<br />Warmup: 5 minute run<br />Then:<br />20 minutes @ 4.5 mph @ incline 15<br />5 minutes @ 7.0 flat<br />15 minutes @ 4.5 mph @ incline 15<br />5&nbsp;minutes @ 8.0 mph flat<br /><br />Then: cool down <br /><br />Evening: ~1 hour at the PRG; 5.9 -&gt; 5.10+<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1061405913715679653?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-71621642694075395122011-10-24T13:07:00.000-07:002011-10-24T13:10:14.950-07:00Lunch:<br />Warmup: 3 minute row<br /><br />Then:&nbsp;20 rounds<br />30 second row @ or &gt;150 meters<br />30 second active rest on the rower<br /><br />If any round is &lt; 150 meters stop the workout is over. All intervals were &gt;150. <br /><br />Then: 30/30 dumbbell&nbsp;push press @ 20# with perfect lockout form<br /><br />16/15/15/15 = 61<br /><br /><br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7162164269407539512?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-76599757891481506742011-10-24T09:01:00.000-07:002011-10-24T09:01:53.773-07:0045 minute hill run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7659975789148150674?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-85894173438044100512011-10-24T08:54:00.000-07:002011-10-24T08:54:03.433-07:00Climb tree, cut tree limbs with hand saw, clean and organize the mess.<br /><br />~4 hours<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-8589417343804410051?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-13046543352860919312011-10-24T08:49:00.001-07:002011-10-24T08:49:24.351-07:00Work mandated&nbsp;rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1304654335286091931?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-15425254644427767962011-10-21T13:48:00.000-07:002011-10-21T13:49:40.761-07:00Lunch:<br />Warmup: 3 minute row<br /><br />Then: 15 rounds<br />30 second row @ or &gt;150 meters<br />30 second active rest on the rower<br /><br />If any round is &lt; 150 meters stop the workout is over. All intervals were &gt;150. <br /><br />Then: 10 minute row cool down<br /><br />Evening: 1.5 hours at PRG with Roger; 5.8 -&gt; 5.10+<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-1542525464442776796?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-77755871919057990182011-10-19T15:07:00.001-07:002011-10-19T15:07:17.060-07:00Lunch:<br />Warmup: 5 minute run<br />Then:&nbsp;2 rounds<br />10 minutes @ 4.5 mph @ incline 15<br />10 minutes @ 7.0 mph flat<br /><br />Then: cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7775587191905799018?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-87221088341014515702011-10-19T15:06:00.001-07:002011-10-19T15:07:32.554-07:00solar panel day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-8722108834101451570?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0tag:blogger.com,1999:blog-8523590417040460889.post-74471466392539814112011-10-18T10:46:00.000-07:002011-10-18T10:46:25.016-07:00Evening: 1.5 hours at Club Sport with Colby; 5.8 -&gt; 5.10+<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8523590417040460889-7447146639253981411?l=friehjournal.blogspot.com' alt='' /></div>Johnhttp://www.blogger.com/profile/15381109591715544269noreply@blogger.com0