Sunday, May 30, 2010

100530

Bike BO Loop, 30.36 miles/ ascent 1207 feet, time: 1:42:23, avg 17.8 mph

Thursday, May 27, 2010

100527

Run 5k, Time: 21:35

25 incline sit-ups with 25 pound plate
25 rotary torso with 25 pound plate
20 back extensions
20 GHD sit-ups

1 mile run

Wednesday, May 26, 2010

100526

2x5/5x1

Choose ONE of the Following Sports:
Swim, Bike, Run, C2

2x5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.
Post Distances To Coments:

C2: 4127 m, 1:47.9 / 500 m

Warm-up:
Press 115x1, 125x1, 135x1 (PR)

30 GHD sit-ups, 30 back extensions
30 roman chair side bends with 25 pound dumbbell each side
90 second roman chair side plank with 25 pound dumbbell each side
90 second plank

500 meter row

Tuesday, May 25, 2010

100525

Saturday, 05.22.10: Time Trial D9
Choose ONE of the Following Sports

Swim: 800m
Bike: 12 Mile
Run: 5k
C2: 2k

All out Effort is Required!
Post Times To Comments.

C2 2k, time: 7:24.2

Warm-up:
30 GHD sit-ups, 30 back extensions, 115 pound press x 5, 10 dips
90 second plank, 115 pound press x 5, 10 pull-ups
20 GHD sit-ups, 20 back extensions, 115 pound press x 5, 10 dips

1/2 mile run
500 meter row

Monday, May 24, 2010

100524

Friday, 05.21.10: Tabata
Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8

C2: 799 meters

Warm-up:
30 incline sit-ups, 115 pound press x 5, 10 dips
20 roman chair side bends with 25 pound dumbbell each side, 115 pound press x 5, 10 dips
30 GHD sit-ups/30 back extensions, 115 pound press x 5, 10 dips

1 mile run
500 meter row

Sunday, May 23, 2010

100523

Bike M-Hill x 2, 21.4 miles. Time: 1:21:00

Thursday, May 20, 2010

100520

1-10-1-20-1-30 reps of bench press

205-155-205-135-185-95
Total: 980

30 incline sit-ups
20 roman chair side bends with 25 pound dumbbell each side
20 GHD sit-ups

C2: 5 x 500 m (1:00 rest)

Wednesday, May 19, 2010

100519

Friday 100514

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Subbed 55 pound dumbbell swings. Three rounds: 40:59

Tuesday, May 18, 2010

100518

Thursday 100513

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Subbed 45 pound barbell thrusters. Time: 9:49

Warm up:
25 incline sit-ups and 25 torso twists with 25 pound plate, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
20 GHD sit-ups, 20 back extensions

Cool-down:
1 mile run

Monday, May 17, 2010

100517

Wednesday 100512

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Post time to comments.

Subbed 10 pull-ups/10 dips for muscle-ups.
Time: 28:15

Warm-up:
30 incline sit-ups
20 roman chair side bends with 25 pound dumbbell each side
30 GHD sit-ups/30 back extensions

1 mile run

Saturday, May 15, 2010

100515

Run 5K - Platteville Family Fun Run
Time: 20:25

Friday, May 14, 2010

100514

Bike M-Hill x 2, 21.4 miles, very windy on B. Time: 1:17:20

Thursday, May 13, 2010

100513

Thursday, 05.13.10: Long Repeats

C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats

"Best Pace Possible"
Post Times To Comments:

Did 3x 1000m repeats. Misread and did 60 second recoveries.
Time: 11:20.6
500m split Avg: 1:53.4

Warm up:
20 GHD Sit-ups/20 back extensions
30 side crunches each side 25 pounds/90 second side plank each side with 25 pounds
90 second plank

Wednesday, May 12, 2010

100512

Monday 100510

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

Post time to comments.

Subbed 7 of each exercise. Did handstand push-ups against wall for first four rounds, after that with feet on bar. Alternated L-pull-ups and 20 second L-sit for pull-ups since the pull-up bar was busy. Subbed 35 pound dumbbell.

Watch got reset somehow, so no time.

Tuesday, May 11, 2010

100511

Sunday 100509

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile
Post time to comments.

21:58

Warm up:
20 GHD Sit-ups/20 back extensions/10 shoulder press 95 pounds/10 dips
30 side crunches each side 25 pounds/90 second side plank each side with 25 pounds/10 shoulder press 95 pounds/10 dips
90 second plank/10 shoulder press 95 pounds/10 dips

Monday, May 10, 2010

100510

Saturday 100508

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Back squat: 255 (PR)
Shoulder Press: 125
Deadlift: 345 (PR)
Total: 725

Last time (091109)
BS: 245
SP: 125
DL: 305
Total: 675

Warm-up: 10 pull-ups/10 dips/20 GHD sit-ups
Cool-down: 1 mile run

Thursday, May 6, 2010

100506

Tuesday 100427

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Feet on bar for handstand push-ups. 55 pound dumbbell swings. Time: 25:50

Warm up: 1 mile run

Wednesday, May 5, 2010

100505

Sunday 100502

21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

Post time to comments.

Subbed 75 pounds, which was a little light but I'm pretty sure that 95 pounds would have caused problems. Went slow and focused on form over spseed. Time: 23:39

Warm up:
30 side crunches with 25 pound dumbbell each side
1:30 side plank with 25 pound dumbbell each side
30 GHD sit-ups
20 back extensions
1 minute plank
1 mile run

Tuesday, May 4, 2010

100504

Saturday 100501

Run 5K

Post time to comments.

Compare to 091209.

Outside on trail. Time: 21:04
Last time: 21:52

Warm up:
10 pull-ups/10 dips x 2
1/2 mile run

Monday, May 3, 2010

100503

Friday 100430

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.

Subbed 55 pound dumbbell swings. Feet on bar for handstand push-ups.
Time: 28:33

Sunday, May 2, 2010

100502

Bike: 10.6 miles untimed with Walter. Much better day.