Rows, Thrusters, and Pull-ups

On 8 Sep 09, I completed the following WOD in 24:47:

Row 1000 meters
95# Thrusters, 21 reps
21 Pull-ups
Row 750 meters
95# Thrusters, 15 reps
15 Pull-ups
Row 500 meters
95# Thrusters, 9 reps
9 Pull-ups

I used a slightly smaller barbell since I had to drag it from the lower gym to the upper part where the C2 machines were located. I think the barbell weighed 35# for 85#.

Run & Squats

WOD - For time, complete four rounds of 400m run and 50 squats. I completed the WOD in 17:44 (PR). The last time (Feb 2, 2009) I completed this WOD, I finished in 20:52. I used a treadmill each time. I'm sure I'd finish the WOD faster using a track. We'll see one day. :-)

Helen

WOD - For time, three rounds of: 400m run, 21 55# kettlebells, and 12 pull-ups. I completed the WOD in 11:18.

DT

WOD - For time, five rounds of:

155# Deadlift (DL) x 12
155# Hanging Power Clean (HPC) x 9
155# Push Jerks (PJ) x 6

I completed the first set with 155#, afterward I used 135# because my HPC were ugly. I know... what a wimp. Anyway, I finished in 24:01.

Nicole

WOD: As many rounds as possible in 20 minutes of 400m run and max pull-ups. I completed seven rounds (15, 10, 10, 8, 8, 6, and 6) and one extra 400m run.

Clean & Jerks

Main WOD: Continuous clock - 135 x 1 (first minute), 135 x 2 (second minute), 135 x 3 (third minute) and repeat until you cannot complete within the required time.

I completed 14 minutes worth; however, I only completed one clean & jerk during the last minute. A total of 28 clean & jerks.

Deadlifts

On 21 Jul 09, I completed the main WOD (Deadlifts 1-1-1-1-1-1-1), except I only completed five reps. It felt good but I could tell I lost quite a bit of "umf!".

Warm up: 135 x 5

225 x 1, 315 x 1, 365 x 1, 385 x 1, 395 x 1

HPC & Thrusters

Yesterday, I actually completed an aerobics class and then the main WOD. However, I added Thrusters to the WOD. After each HPC, I went directly into a Thruster.

CFWOD: 95, 135, 155, 165, 170, 175(f), and 165

Cindy

Ok... Yesterday, I joined a local gym, which operates 24/7/365, so I can get workouts in on my schedule, not the gym's. My work hours are starting to settle, as well as my personal life somewhat. Therefore, I think I'm back and training again. Sadly, I had to make some tough decisions and I pushed the SavageMan half-triathlon to next year. My two buds did the same for similar reasons.

I hope everyone is doing well. I missed the workouts and blogging.

The last time I did "Cindy" was April 2, 2009, when completed nine sets and 5 pull ups.

Yesterday, I completed 10 complete sets in 20 minutes. I've lost almost 20 pounds in the last three months. I think that helped a little. The pull ups were a lot easier at 210 than 230.

C2, Burpees, & Run

CF WOD - Three rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

Time: 25:37

It felt good after such a long break. I'm still doing WOD's here and there. I hope to get some kind of routine going in May. I must, must get a road bike and start riding hills soon.

SPs, PPs, and PJs

XFit WOD:

SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5

SP: 135, 155, 175(f), 165, 170(f)
PP: 135, 155, 175, 180, 185(f)
PJ: 135, 145, 155, 165(f), 160

Lung, Pull-ups, and Sit-ups (6 April 2009)

XFit WOD: 28:00

Walking lung, 100ft
21 PLUs
21 SUs
Walking lung, 100ft
18 PLUs
18 SUs
Walking lung, 100ft
15 PLUs
15 SUs
Walking lung, 100ft
12 PLUs
12 SUs
Walking lung, 100ft
9 PLUs
9 SUs
Walking lung, 100ft
6 PLUs
6 SUs

Nancy

XFit WOD:

Five rounds for time of:
400 meter run
95# OSH, 15 reps

Using 65#, I completed the WOD in 21:34.

That's it! No more breaks longer than a week. I feel like a wimp!!!!! Arrrrrrr

Cindy

I actually had time to do a WOD. I think the OPTEMPO is starting to settle. I hope to keep up with the WOD's and begin my tri-training again in May. I really need to saddle up and get motivated. Cindy: 9 rounds and five pull ups in 20:00. Wow, you lose so much in a short time.

"Jackie"

For time:

1000 meter row
50 thrusters
30 pull ups

Time: 13:48

Murph

1/2 CF WOD: For time -

1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

I love "Murph", but I was limited on my time this morning. I now wake at 0400 and get to my place of work/gym about 0530. Yeah, it sucks. So, I did:

1 Mile Run
50 Pullups
100 Pushups
150 Squats
1 Mile Run

Time: 42:09

The last time I did "Murph" was 25 Aug 08 and my time was 1:24. I won't have beaten it. I think the long distance "stuff" is making me slower. LOL

Swim/Bike Brick

Tri-WOD: Swim 1 miles, followed by a 35 mile bike ride. Race pace.

I swam 72 lengths (1800 yards or 1.02 miles). I ran out of time today to complete the WOD. I know... there's always time for workouts, but I really need to get this research paper going. Later...

Back Squats & Bike Brick - Easy

CF WOD: BS 3-3-3-3-3 (Max: 265)

225-250-275(PR)-280(PR)-295(1) and stopped. My left knee was tweaking, so I stopped. I guess all the running is starting to take a toll. I need to lose some weight!!!!!! But, I'm happy with a new PR though.

Tri-WOD: 45’ bike ride followed by 3 mile run.

I covered 11.25 miles in 45 minutes. I kept the resistance between 6 and 9, interval setting, and the RPMs between 75 and 85. I did a hill every ten minutes the first 20 minutes and then every five minutes the remaining time. However, I didn't run 3 miles. I know... I know... I did a half-mile on an elliptical and then stopped. All the treadmills were taken, it was cold outside, and I just didn't feel like doing it today. Sue me... :-)

Run - Endurance

Tri-WOD:

Endurance Run: 6 mile run (L3)

Time: 1:04:08. I had to stop and jog in place at several traffic lights along the route, which wasted several minutes of time, each stop. I did some squats and high-knees from time to time instead of running in place. Overall the run felt pretty good. I was getting a little stronger towards the end even though I was tired.

Afterward, I got on the C2 at my apartment gym and rowed 1000m.

Brick - Bike/Run

Tri-WOD:

Bike:
40’ (L2)
10’ (L3)
Include some hill climbs in this workout.

Run:
Run 2 miles immediately after biking.

I kept the bike between 6 and 10 resistance and a 75 to 80rpm pace the first 40'. The last 10', I kept the bike on 8 resistance, sometimes 10, and a 90 to 95rpm pace. I did a hill every five minutes. I ran the 2m in 18:40 on the treadmill using between 7:48 and 9:30 minute pace.

Swim - Endurance

Tri-WOD:

200 yards (8 lengths) warm up

Open Water Drill:

Swim heads up
4 X 25 yards (100 yards)

Practice sighting
4 X 25 yards (100 yards)

Continuous swim:

3 X 600 yards (72 lengths/1,800 yards) 45”

Total Distance: 2,200 yards

That felt pretty good, after such a long break. I read a little article this afternoon about form, etc. I kept looking forward instead of straight down like I used to - a lot better. Of course, I couldn't do it continuously, as RX'd. I had to stop every couple lengths, however, my stops are getting shorter and shorter. My right shoulder aches a little now but I'm sure it's fine. Nothing a few beers won't cure. Ha! Ha!

Run - Medium/Long

WOD: Run 7 miles.

Time: 1:08:35

Today, I ran the longest distance I've run in a very long time with my "bestest" friend, Karen. I don't think I would have finished without her motivation. Damn, she can run. Awesome!

Mike - I know I'm off the "program" but I was busy Thursday and Friday and now I'm relaxing a little this weekend with mom in Richmond. I'll get back with the "program" next week. All work, no play makes John a dull boy... :-)

Endurance Bike

Tri-WOD: 25 Mile Bike @ 90RPM and average 12 - 15 miles per hour.

Time: 1 hour, 45 minutes. I averaged about 14MPH and kept the RPMs between 85 and 94. It was pretty rough for the first 15 miles. After that, I became numb and it got a little easier, but not much. My ass is still numb, literally. I guess that's better than hurting. LOL

Endurance Swim & Deadlifts

Tri-WOD:

Warm up - 200 yds

40' non-stop swim

CF WOD:

DL 1-1-1-1-1-1-1

375-405-445-465-475(PR)-485(f)-480(f)

I completed 56 lengths this time. I still need to take a short break every couple of lengths when swimming. However, I can tell I'm becoming a stronger swimmer. My breathing is getting better and my lats are stronger. I think I'll be ready in 202 days.

Run - Easy

WOD: 50' to 60' of running (L1)

I ran 50' for 4.7 miles. Felt good.

Bike - Easy

WOD: Bike 50' to 60' (L1)

Time: 60'

That was nice. I actually broke a sweat, but not much. That's more like it! :-)

Push Jerks; Front Squats; GHD Situps; & Back Extensions

PJ x 1: 165,185,200,205,210(f),210(f),210(f)

FS x 3: 175,195,215,220,225(PR)

WOD - For time, five rounds of: 30 GHD Sit ups; 25 Back Extensions

TIME: 17:39

I was feeling a little weak today. I was up until 0300 last night doing homework (Yuck) and I just felt a little achy for some reason. I'm sure tomorrow will be better, as I plan to take it easy for the rest of the week, as RX'd by my triathlon schedule. Next weeks is a hard week again.

CrossFit/Swim Day - Wallball & Pullups

CrossFit WOD: 26:08 (Felt good but I'm way too slow...)

For time:
50 Wallball shots
50 Pullups
35 Wallball shots
35 Pullups
20 Wallball shots
20 Pullups

Triathlon WOD: 50' to 60' swim (L1) This is a recovery week to heal the body. I guess CrossFit doesn't help, but I can't help it. I've got to keep my hands rough and tough.

I swam 30' since I did a good "Metcon" (i.e., metabolic conditioning) WOD. I worked on my stroke and breathing. A fellow swimmer gave me a few tips, which I appreciated. More and more, I'm realizing that it's all about technique when it comes to working out, endurance, and damn near everything. 208 Days

Run & Bike Day

WOD: "Brick"

Two rounds of: 15 mile bike ride; immediately followed by a 2 mi run. Maintain 12 – 15+ mph

I started the WOD about 1500 and ended about 1732. I couldn't finish the last 15 miles because the gym closed on me at 1700. I completed 11 miles on the bike, so I ran 3 miles instead of 2 miles to make up my failure. During the bike rides, every 10 minutes I'd crank the resistance to 25, stand and pump as hard as I could for 30 seconds. Afterward, I'd return to a 5 resistance setting.

Times:

1st 15 mile bike: 65 minutes @ 14.4 to 14.5 mph.

1st 2 mile run: 18+ minutes @ 9:05 min/mile

2nd 11 mile bike: 50+ minutes @ 14.4 to 15.2 mph.

2nd 3 mile run: 30:06 @ 10+ min/mile (outside). (Temperature: 36 degrees or 20's w/ windchill)

Swim Day - OMG!

WOD: Swim

3 X 200 (L1)
2 X 200 Descend 15”
3 X 150 Descend 15”
4 X 100 Descend 15”

Repeat 4 X 50 as:
1 X 25 (L5) 15”
1 X 25 (L2) 15”


By my calculations the totals were: 76 lengths (1900 yards or 1.07 miles). I started at 1600 and completed the workout at 1701. I decided to modify the last part of the WOD. I swam 25 yards (1 length) as hard as I could jumped out of the pool and did 25 squats. I then reentered the pool swam 25 yards as hard as I could and did another 25 squats. The pool was closing, so I felt the modification would quicken the WOD and get a little CrossFit action into it as well. Wow! I'm smoked. Oh... Never, ever swim this far in a chlorinated pool without goggles. I forgot mine today and now my eyes feel like I just got out of PRK surgery. Visine doesn't work. Ouch!

Supersets & Bench Press

WOD: Speed Work - 600m Supersets (36 degrees/ 23 degrees w/ wind chill factor)

Warm up @ L1 and L2 for 1 mile

Non-Technical Approach: Run 200m @ L5 (your fastest possible pace) immediately followed by 400m @ L4. Repeat 3-4 times after total recovery between each set.

Times: 2:36, 2:45, 2:53, and 3:01. I took a 2:30 recovery break between each set. I felt a little nauseous but didn't puke. Yay! I hate to vomit.

Afterward, I went inside the gym to check my bench press max. I haven't done bench press in I don't know how long since starting CrossFit. I always seems to miss the bench WOD's. I was pretty happy though. I maxed @ 275#. At least I can bench more than my body weight.

1 x 135# x 12
1 x 225# x 1
1 x 250# x 1
1 x 275# x 1

Day of "Fitness" Reckoning

<----- Match winning point, overtime shootout. Yeah, baby!

Last night, Michael and I went to the Capitals vs. Canadians hockey match. A great evening with a friend and fellow Washingtonians and awesome hockey match to boot. The match ended in a Capitals' victory after an overtime shootout.

Anyway, Michael became aware I wasn't following his Olympic Distance Training Plan (ODTP) for the upcoming half-triathlon and proceeded to scold me. After the ass chewing and some realizations, I have decided to "get with the program" and do the dew! Therefore, I will start at Week 10, Day 5 (Friday) tomorrow. It's a running speed work WOD, which doesn't look too bad. I'll report exactly how rough it was tomorrow night. I might even do a CrossFit WOD, if I feel froggy and have the time.

Right now, I plan to throw CrossFit into this ODTP whenever it calls for strength exercises or whenever I get the "itch". I had an "itch" today to do the WOD, but I decided against it. I really need to complete some research on a group project, which is due next week. Plus, I was a little tired because I might have indulged in too much beer last night. :-)

Squat Cleans x 7

WOD: Squat Clean 1-1-1-1-1-1-1

135, 155, 175, 185, 195(PR), 200(f), 200(f)

Bike: 30:00 (6.91 cross country)
Run: 8:27 (1 mile)

Grace & Swimming

WOD: "Grace" - For time, 135# Clean and Jerks, 30 reps

Time: 8:39 (PR)

Last time: 6:48 using 95# though.

Mondays - Swim: The goal is 60 (1500yds) to 85 (1.2 miles) lengths.

Completed 50L (1250yds) in 44:44.

Run-long/Bike-short

WOD: Saturdays - The goal is Run 10+ miles and Bike 1hr.

Today, I ran 5 miles in 52:30 and biked 30 minutes (10.83 miles). My ass is going be feel like cowhide by September. LOL

Bike-long/Run-short

WOD: Fridays - The goal is to Bike 2-4 hours and Run 5-6 miles.

Since I'm just starting out, I biked 1hr (12.37miles) and ran 3 miles in 31:44. What a unique feeling going from the bike to running. Not only does my ass hurt from the bike seat, now my knees are killing me. I hate you, Mike! LOL

The Rule of Eight (8)

I started my slow and steady endurance training program for the upcoming SavageMan Half-Triathlon. I hate you, Michael! LOL

WOD: Thursdays - Run(Hard)/Swim(Medium to Easy)

Run: 400m x 8 rounds w/ 2 minute rest interval

Times: 1:40, 1:43, 1:51, 1:54, 1:58, 2:02, 2:05, 2:05

I completed the WOD in 29:05 in think. I had stopped, hit the ground, and about pass out so I forgot to check my running clock immediately after the last round.

Swim: Little Ladder to 8 (20 lengths overall)

1 x 2L (50 yards) w/ 50 sec rest
1 x 4L (100 yards) w/ 50 sec rest
1 x 6L (150 yards) w/ 50 sec rest
1 x 8L (200 yards)

I think I completed the WOD in about 19 minutes. I wasn't paying much attention to anything at that point. I was quite frazzled and almost drown. ;-)

Double Unders, Squat Cleans, Ring Dips, & more Double Unders

WOD: For time -

45 Double Unders
135# Squat Clean, 45 reps
45 Ring Dips
45 Double Unders

Time: 33:57 (Ugh!)

Deadlift Day

WOD: Deadlifts 1-1-1-1-1-1-1

355, 375, 395, 415, 435, 455(PR), 465(PR)

My last PR was 445 (by accident) on 24 Jan 09 during CFT.

I felt great today, so I went the extra mile. I yelled quite loud on the last two lifts. An old man behind me yelled back at me and complained to his wife I was too loud. Old men... you got to love'em. I should have told him to turn down his damn hearing aid, but I decided to remain respectful and ignore the old fart. LOL

Cindy

WOD as RX'd: 10 Rounds

I slipped two rounds, not good. On 21 Dec 08, I did 12 rounds. Ugh! Afterward, I rode the stationary bike 10 miles cross country: 46:48. Every so often I'd crank the resistance to 25, stand and ride like I was going up hill. I'd do it for a minute or as long as I could then went back down to an easier resistance. That felt real good - deep lung burn. Oh, yeah!

400M Run & 50 Squats

I'm working abroad this week. Hotel WOD - For time, four rounds of 400m treadmill run and 50 squats: 20:52 (PR). The last time I completed this WOD was 14 Jul 08. I did it in 23:47. I cannot believe I only dropped a couple minutes off my time. Boy, I'm slow. I'll tell you though. I felt much better this time and felt no pain in my back like last time. I guess something is working for me. :-)

Elizabeth

WOD: For time, 21, 15, and 9 reps of: Clean @ 135# and Ring dips

Today's time: 9:58 (PR)
Last time: 12:32 (4 Aug 08)

Afterward, I swam 40 lengths = 1000yards. I felt real good. I stopped less and only a few seconds after a length or lap. All freestyle. I could have done 50 lengths but I was starting to have cramps in my toes and calves.

Thrusters

WOD: Thrusters 1-1-1-1-1-1-1

135, 145, 155, 165, 175, 185(PR), 195(f)

Afterward, I ran on the treadmill 5K, which took me 32:10 @ a 10:31min/mile, cross country setting. I really didn't feel good running today. I was going to stop at 2.5 miles, but I kept going. Boy, I need to work on my running ability. Thank goodness I've got seven months or so to train.

Two Day Break

I know... Slacker! However, I've been in a little pain since that 445# dead lift mishap and then Barbara the next day. I just didn't have the mojo to do yesterday's WOD (5 x 30 GHD Sit ups and 25 Back Extensions) with the pain I'm feeling right now. I'll be back tomorrow, so stop sweating me. LOL

Rick and Dymphna - Thanks for your support!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Barbara

The WOD - Five rounds, each for time of: 20 Pull ups, 30 Push ups, 40 Sit ups, 50 Squats. Rest precisely three minutes between each round.

1-5:50
2-8:29
3-9:11
4-9:38
5-9:29

Between the mishap with the dead lifts yesterday and today's WOD, my back is smoked. Time for some Motrin.

CFT

CFT: BS x 1, SP x 1, DL x 1

Last CFT: 260/175/425 = 860 (13 Aug 08)
This CFT: 290/175/445 = 910

BS: 255, 270(PR), 290(PR)
SP: 185(f), 175, 180(f)
DL: 445(PR), 475(f), 465(f)

Ok. I told this story on http://www.crossfitclarksville.com/ and I'm telling it here, so everyone can have a good laugh at old John's expense. So, I grab the 45# barbell and slap on four (4) steel 100# weights. Not thinking, I thought I was going to hit 400#, 25# less than my last max. I hit it, my head about explodes, but I nail it and drop it. I think to myself: "Wow, that was freak'n heavy. I guess the squats wore me out or all the extra endurance stuff has weakened my DLs." So, I slap on two 10# and two 5# weights to go for 430#, but in reality it's 475#. I try to hit it but the barbell isn't budging and my head almost explodes. I think: "Damn, that kind of hurt." So, I drop the two 5# weights to go for 420#, but in reality its 465#. I try to hit it, but nothing. I'm waisted and my pride is crushed a little. So, I put the weights away, collect my stuff, and off to the pool I go disappointed in myself. I swim 30 lengths (750 yards), shower, and then begin my drive home. While doing so, I think back to my DLs and how disappointed I was. All of a sudden, it hits me like a bolt of lightning. I realize I actually hit 445# on my first attempt, not 400#. Yahoo! Pride restored, except for my failure to get a PR on my SPs. Hopefully, the swimming and other work will fix that. Funny, huh? :-)

Handstand Push-ups & L Pull-ups

The WOD - for time:

15 HPUs, 1 LPUs
13 HPUs, 3 LPUs
11 HPUs, 5 LPUs
9 HPUs, 7 LPUs
7 HPUs, 9 LPUs
5 HPUs, 11 LPUs
3 HPUs, 13 LPUs
1 HPUs, 15 LPUs

I completed the WOD in 21:52. I had to resort to doing negatives on the L Pull-ups when I hit the 11 rep count. I didn't go all the way up and down every time, but close. Obviously, I need some work in this area.

Afterward, I biked 5 miles @ 21:21 using the cross country mode.

Mr. Joshua

The WOD: Mr. Joshua

For time, five (5) rounds of:

400 meter run
30 GHD sit ups
250# Deadlifts, 15 reps

I completed the WOD in 34:43. My last time was 33:26, recorded on 10.10.08. I felt good and strong doing everything; I guess my "umf" is still broke or something. LOL

Joanna M. Nicolay Melanoma Foundation Fundraiser

Ok... It's official! I have not only registered for my first triathlon but I have volunteered to raise money for a great cause as well. Here's the site: http://www.active.com/donate/SavageMan2009/ECG So, please have a look and donate, if you can. Thanks!

MLK Day / Hang Power Cleans

The WOD: HPC 1-1-1-1-1-1-1

135, 145, 155, 165, 175, 185(f), 180(f)

Afterward, I swam 30 lengths or 750 yards. I did all freestyle, Mike! You're right, as usual. I stopped for a breather every two lengths and concentrated on my stroke. In the beginning, I did some one arm lengths and closed-hand/fist strokes. I've been reading a little on the way to train for the swim portion. I need to continue to work on my stroke and take less and less breathers as time goes on. I felt a little weak today doing HPC's. My umf wasn't working to good.

10K Run

The WOD: 10K (6.4 miles) = 1:08:57 (24 degrees)

I actually ran a course I selected beforehand. It encompassed a very steep hill at the 2 mile and 4 mile mark. I started at the CID Command parking lot, ran down Gunston Road to 16th Street, and turned right. I ran down 16th Street, then turned left on Theote Road. I ran to Warren Road, turned right, and then ran down Warren Road into the Basin. I ran to the archery range, around the outer perimeter of the Basin, and then out of the Basin on Johnston and Morrow Roads. When I got to Warren Road at the top of the damn hill, I turned left and ran back down into the basin. I ran the same route to the archery range, and then out of the basin again. The second time up that hill about made me puke. At Warren Road, I turned right this time and ran back to Theote Road. I turned left onto Theote Road and ran down to the Pohick Road, where I stopped and walked back to the CID Command parking lot. I don't mind running in the cold. I kind of like it. I know - weird. But I was suck'n wind today because that's the first time I've run that far in a long time. I'm already getting sore. I hope tomorrow's WOD is upper body. I don't know if I will be able to walk. LOL

GHD Sit Ups, Hip & Back Extensions, Thrusters, and Pull Ups

Today's WOD:

10 GHD Sit ups
10 Hip & Back Extensions
95# Thrusters, 30 reps
50 Pull ups

30 GHD Sit ups
30 Hip & Back Extensions
95# Thrusters, 20 reps
35 Pull ups

50 GHD Sit ups
50 Hip & Back Extensions
95# Thrusters, 10 reps
20 Pull ups

I completed the WOD in 51:44. The GHD machine I used was angled, not straight. I hate angled GHD machines. I felt strong doing everything except pull ups. My arms are still sore/tired from the last three WODs. Plus, I still weight over 200#. Hopefully, the extra training will slim me down. I'd like to be 185 or 190 for the triathlon. I didn't do an extra event today. I was a little tired and this WOD wore me out.

Overhead Squats (OHS)

Today's WOD: OHS 3-3-3-3-3

This was my first time actually doing OHS, believe it or not. Therefore, I took it slow and easy. I started too heavy.

95, 100(f), 75, 80, 85, 90, 95(f)

The weight was really nothing. It was my balance and mindset I have to train. I think I'm going to work on OHS's more now that I've actually done them. Weird, but I kind of like them.

Afterward, I biked 10 miles. It took me 41:36. I maintained a 10 to 14 resistance in Cross Country mode. I was going to run a 5k afterward, but no treadmills were open and I didn't feel like dealing with the cold. I know... what a #$%)(!. Oh, well... :-)

Power Cleans & Ring Dips

WOD: 19:20 as RX'd.

For time:
155# Power Clean (PC), 15 reps
30 ring dips
155# PC, 12 reps
24 ring dips
155# PC, 9 reps
18 ring dips
155# PC, 6 reps
12 ring dips
155# PC, 3 reps
6 ring dips

Afterward, I swam 20 lengths (25 yard lengths = 500 yards) in the indoor pool. It wasn't too bad, and it actually helped me stretch out some after the WOD. So, if 1 mile = 1,760 yards and I've got to swim 1.2 miles in the triathlon, I guess I'm kind of close to one-third of the way to my goal. I noticed as I swam, I began to relax and the laps began to go a little easier. I definitely could have done more today, but I've got until September. So, why rush?!?! Oh... I alternated between one lap of freestyle and one lap of breast stroke. I think I'm going to be doing more breast strok'n during the triathlon. I don't go as fast, but I like it better than other strokes. The butterfly is definitely a no-go. LOL

Shovel & Pull-ups

Today's WOD: For time, 30, 25, 20, 15, 10 and 5 rep rounds of: virtual shovels (24", both sides) and pull-ups. At first, my forearms began to burn; however, my grip failed before my biceps did. Therefore, I finished the 1o and 5 rep round by doing jumping pull-ups instead of kipping pull-ups. All-in-all, a good WOD. I'd like to do it again after some more workouts. I was going to swim today, but I was called away for dinner with my triathlon buddies. I'll try to make up my slacking tomorrow. According to my rough calculations, I've got to do 50 laps in a 25 meter pool to be around 1.2 miles. I've got a long way to go.

5K Day

Today, WOD: 5K run

I completed 5K on the treadmill @ 30:17 using a random setting (hills & plateaus). I set the machine at Level 3 and kept a 10.0/KMH speed. The machine said I climbed a total of 180 feet, averaged 6:05/KMH, and burnt 576 calories. Afterward, I completed 5M on the stationary bike @ 21:50 using a cross country setting. I averaged between 11 and 15.7 MPH.

Front Squat Day & Day 1 Triathlon Training (TT)

Today's WOD: Front Squats 5x5x5x5x5

FS x 5's: 135, 145, 155, 165(PR), 175(PR)

Afterward, I continued to see how much more weight I could do. I completed one (1) rep each of: 185(PR), 195(PR), 205(PR), and 215(PR). I felt real good after my long break and just getting over my illness. I probably could do more, but I figured I'd waste the rest of my energy on the bike.

Stationary bike: 10 miles cross country. I averaged between 10 to 15.5 mile per hour across hills and plateaus. I have no idea if that's good or not. I just need to be able to complete 60 miles before September. My knees and butt hurt a little, but it wasn't too bad. I'm sure I'll get more used to bike riding as training progresses.

Sick/Rest Day

Ok. This is ridiculous. I never get sick. Boy, I'm going to kick my son's butt when I see him again. LOL

I did it! Last night, I got up about midnight and registered for the 2009 SavageMan Triathlon. I must be insane or running a fever. Oh, well... I figure, if I don't do it now, I'll never do it. I start training tomorrow.

I'll keep everyone posted on how to donate to the cause. I do need a good mountain bike - Ha! Ha! But seriously, they expect me to collect donations for helping the fight against melanoma. I will create a webpage and post later.

I don't know if I will finish or not, but I'm going to do my best you can rest assured. I think Joe needs to register. I'm sure he'd finish hours before me, but that'd be ok.

TTYL

Sick Day Duce

I was really going to try today's WOD, but I figured one more day of rest wouldn't hurt. I feeling a little better tonight. I think another dose of NyQuil should do the trick. Plus, my CrossFit partner gets a break from responsibilities, giving him more free time. We should be free to workout each day for the next thirty days.

My other friend pulled my punk card yesterday. He registered for the 2009 SavageMan Half-Triathlon and he expects me to register. I guess I'm going to do it. Holy molly, I'm going to need to strap down and start training. Oh, I need to buy a good mountain bike too. I think I need to find a sponsor. Ha!

Sick Day

I was going to start back yesterday but I got home too late. Today, I came down with a head cold, so I decided to rest and get over it. My son caught this bug a couple days ago. He spent the last two days of our vacation trying to get me sick. He succeeded. I'd kick his butt but he's returned to Clarksville already. I owe him one! :-)