101130

Monday, 11.29.10: 3x Intervals

Choose ONE of the Following Sports:
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 3x1200m, 2 min Recoveries, Best possible pace

Post Times To Comments

C2:
1. 4:18.0, 1:47.5/500m
2. 4:36.1, 1:55.0/500m
3. 4:38.2, 1:55.9/500m
Total: 13:32.3, 1:52.8/500m

Warm-up:
500 meter row

101129

StrongLifts 5x5 Workout A
Squat 5x5: 180
Bench Press 5x5: 145
Inverted Rows 3x12

Assistance exercises:
Push-ups (3x24)
GHD sit-ups (3x24) (subbed for reverse crunches)

101119

Sunday 101031

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Post time to comments.

I've been wanting to do this one for a while. Scaled to 135 pounds. Tweaked my back at 15 reps, time 5:06 and called it quits.

Warm-up:
1000m row

101118

StrongLifts 5x5 Workout B
Squat 5x5: 175
Overhead Press 5x5: 100
Deadlift 1x5: 235

Assistance Exercises, three rounds of:
10 pull-ups with 25 pound weight belt
10 dips with 25 pound weight belt
90 second plank

400 meter farmer's carry, 55 pound dumbbells

101117

SUNDAY, 11.14.10: TEMPO 80-85%
CFE Strength and Conditioning Rest Day
Choose ONE of the following sports:
80-85% RPE 15-17. Choose distance based on your event.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Post Times To Comments

Run 6.29 miles, time: 56:28.
Mile pace: 8:58

Last time 50:03 at 85-95% pace.

101116

Monday, 11.15.10: 20min AMRAP

Choose ONE of the Following sports:
20 Minute AMRAP "as many rounds as possible"
Swim: 50m, Rest 30 sec
Bike: 1/4mile, Rest 30sec
Run: 200m, Rest 30sec
C2: 200m, Rest 30sec

Complete as many rounds as possible in the 20 minute time frame, Rest is included as part of the 20 minutes. Post Rounds To Comments.

C2. 16 rounds plus 148 meters. 1:46.7 500 meter pace.

Warm-up:
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar
1 mile run

101115

StrongLifts 5x5 Workout A
Squat 5x5: 170
Bench Press 5x5: 140
Inverted Rows 3x12

Assistance exercises:
Push-ups (3x24)
Reverse crunches (3x24)

400 meter farmer's carry, 55 pound dumbbells

101111

StrongLifts 5x5 Workout B
Squat 5x5: 165
Overhead Press 5x5: 95
Deadlift 1x5: 225

Assistance Exercises, three rounds of:
15 pull-ups
15 dips
90 second plank

200 meter farmer's carry, 55 pound dumbbells

101110

WEDNESDAY, 11.10.10: TIME TRIAL D10
CFE Strength & Conditioning Rest Day
Choose ONE sport and do the following for your distance:
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Post Times To Comments:

Bike M-Hill x 1, 10.56 miles. Time 35:51, avg. 17.7 mph

101109

Friday, 11.05.10: Tabata

Chose ONE of The Following 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 20:10×8
Post Speeds/ Watts or Distances To Comments:

C2:
108
107
102
97
96
96
92
93

Total: 792 (1:41.0 500 meter pace)

Warm-up:
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
4 minute row

101108

StrongLifts 5x5 Workout A
Squat 5x5
Bench Press 5x5
Inverted Rows 3x12

Squat: 160
Bench Press: 135

Assistance exercises:
Push-ups (3x24)
Reverse crunches (3x24)

200 meter farmer's carry, 55 pound dumbbells

101104

StrongLifts 5x5 Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

Started squat progression, finding 5 rep max on other two lifts:
Squat: 155
Overhead Press: 120
Deadlift: 315

Assistance Exercises, three rounds of:
15 pull-ups
15 dips
90 second plank

101102

Thursday, 10.28.10: 2x + Intervals

Choose ONE of the Following Sports:

Swim:2×6 min + 1x2min, Rest 1:30min between intervals
Bike: 2x20min +1x5min, Flat Road, Rest 5min between intervals
Run:2x12min +1x4min, Flat Road Rest 2:30min between intervals
C2:2x8min +1x3min, Rest 1:30min between intervals

Post Distances/Paces To Comments

C2:
2113 (1:53.5)
2027 (1:58.4)
778 (1:56.6)

Total:
4918 (1:55.9)

Warm-up:
20 GHD sit-ups, 20 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
20 GHD sit-ups, 20 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar

101101

StrongLifts 5x5 Workout A
Squat 5x5
Bench Press 5x5
Inverted Rows 3x12

Worked my way up to a 5 rep max:
Squat: 225
Bench Press: 175

Assistance exercises:
Push-ups (3x12)
Reverse crunches (3x12)

Warm-up:
1 mile run