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. :-)