WOD: 50' to 60' of running (L1)
I ran 50' for 4.7 miles. Felt good.
Friday, February 27, 2009
Thursday, February 26, 2009
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! :-)
Time: 60'
That was nice. I actually broke a sweat, but not much. That's more like it! :-)
Wednesday, February 25, 2009
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.
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.
Tuesday, February 24, 2009
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
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
Sunday, February 22, 2009
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)
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)
Saturday, February 21, 2009
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!
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!
Friday, February 20, 2009
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
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
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