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! :-)