Monday, February 28, 2011

110228

Friday 100521

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Time: 12:52

Warm-up:
Weighted pull-ups 5x5: 30 lbs
Weighted dips 5x5: 30 lbs
1 mile run

Saturday, February 26, 2011

110226

TUESDAY, 02.22.11: TIME TRIAL D 10
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 on trainer, 25 miles. Time: 1:18:44, 19.1 mph avg.

Friday, February 25, 2011

110225

Basic Groundwork
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)

10k row: 40:47.5, 2:02.3/500m

2k splits:
1. 8:11.3, 2:02.8/500m
2. 8:13.9, 2:03.4/500m
3. 8:14.4, 2:03.6/500m
4. 8:14.0, 2:03.5/500m
5. 7:53.8, 1:58.4/500m

Thursday, February 24, 2011

110224

StrongLifts 5x5 Workout A/B:

Bench Press 5x5: 180
Overhead Press 5x5: 100

Cool down:
two rounds of
200 meter farmers carry with 55 pound dumbbells, 90 second plank

Reset the total on OHP after learning that the bar is only 30 pounds.

Wednesday, February 23, 2011

110223

WEDNESDAY, 02.23.11: 12X1MIN
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12×1 minute intervals, Rest 30sec between intervals.
Hold maximal Distance/Speed/Watts on each interval.

Post Distances/Speeds/Watts To Comments.

Bike on trainer: 5.22 miles, 26.1 mph avg.

Warm-up:
10 minute bike

Cool-down:
5 minute bike

Tuesday, February 22, 2011

110222

Sunday 110220

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments. Compare to 100621.

45 pound plate. Discovered today that barbell at the Comer Center is only 30 pounds. Ouch. Time: 16:01

Last time: 15:17 what a difference 15 pounds makes.

Warm-up:
Weighted pull-ups 5x5: 25
Weighted dips 5x5: 25

going to work on adding weight to this every week. I'm thinking 2.5 pound increments

Monday, February 21, 2011

110221

3 rounds for time of:
50 Push­ups
50 Sit­ups
50 Squats

Time: 18:04

This isn't an official CrossFit WOD. I got this off the "Comprehensive Bodyweight Workout List" as something for me to do at home without any equipment. It was either this or 150 burpees for time, and I did this because I figured it would be harder and because I don't have the clearance for the rx'd 8 inch jump inside. Felt like a CrossFit workout so I'm going to log it that way.

Saturday, February 19, 2011

110219

FRIDAY, 02.18.11: TEMPO 80-90%
CFE Strength and Conditioning Rest Day
Choose ONE of the following sports:
80% for the first half, 90% for the last half. 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

Bike on trainer, 25 miles in 1:24.01, 17.9 mph avg.
First half: 43:57, 17.1 mph avg.
Second half: 40:04, 18.7 mph avg.

Friday, February 18, 2011

110218

Basic Groundwork
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)

10k row: 39:07.0, 1:57.3/500m (PR)

2k splits:
1. 7:50.1, 1:57.5/500m
2. 7:50.1, 1:57.5/500m
3. 7:48.5, 1:57.1/500m
4. 7:49.7, 1:57.4/500m
5. 7:48.6, 1:57.1/500m

Previous PR:
10k row: 39:40.1, 1:59.0/500m

Thursday, February 17, 2011

110217

Thursday 110217

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 100813.

Subbed 2-1 double-unders. Touch floor behind head, touch feet on sit-ups. Time: 8:26

Last time:
9:11 (chest-to-knee sit-ups)

110217

StrongLifts 5x5 Workout A/B:

Bench Press 5x5: 175
Overhead Press 5x5: 110

Got all the reps on bench press this time. Felt MUCH better than last week.

Wednesday, February 16, 2011

110216

TUESDAY, 02.15.11: 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 20:10×8

Post Distances/Speeds/ Watts To Comments.

Bike on trainer: 1.43 miles, 31.95 mph avg.
Tightened resistance all the way and then backed off about six quarter turns. Started at gear seven, dropped to gear six. That speed is a bit ridiculous so I need to work some more on getting the tension right.

Warm-up:
10 minute bike

Cool-down:
5 minute bike

Tuesday, February 15, 2011

110215

Sunday 100822

400 meter Walking lunge

Post time and number of steps to comments.

Time:
14:20, last time (100826) 15:02.
Didn't keep track of steps. Did this immediately after CFE workout.

110215

Sunday, 02.13.11: Hill Repeats
Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post Times To Comments.

C2, damper on 7:
1. 3:31.9, 1:45.9/500m
2. 3:37.3, 1:48.6/500m
3. 3:47.1, 1:53.3/500m
Total: 10:56.3, 1:49.3/500m

Warm-up:
5 minute row

Went out a little too fast, should have paced it better from the beginning. Arms were burned out from HSPU yesterday.

Monday, February 14, 2011

110214

Saturday 100522

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

21:11. Bar dips. Switched to feet on stair railing for HSPU after five reps in the second round. Arms were pretty burned out at that point so this became much more of a slog than I would have guessed.

Warm-up:
1 mile run

Friday, February 11, 2011

110211

Basic Groundwork
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)

10k row: 41:21.8, 2:04.0/500m

2k splits:
1. 8:13.8, 2:03.4/500m
2. 8:19.8, 2:04.9/500m
3. 8:18.9, 2:04.7/500m
4. 8:18.5, 2:04.6/500m
5. 8:10.8, 2:02.7/500m

Last time:
10k row: 39:40.1, 1:59.0/500m

Thursday, February 10, 2011

110210

StrongLifts 5x5 Workout A/B:

Bench Press 5x5: 175
Overhead Press 5x5: 105

Cool down:
two rounds of
200 meter farmers carry with 55 pound dumbbells, 90 second plank

Bench press was 5-5-5-5-4.

Wednesday, February 9, 2011

110209

WEDNESDAY, 02.02.11: TEMPO 85-95%
CFE Strength and Conditioning Rest Day
Choose ONE of the following sports:Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post Times To Comments.

Bike on trainer, 20 miles. Time: 1:06:53, 17.9 mph avg.

Tuesday, February 8, 2011

110208

Sunday 110206

"Karen"

For time:
150 Wallball shots, 20 pound ball

Compare to 100513.

Subbed 45 pound barbell thrusters. Time: 8:23
Last time (100518): 9:49

Warm-up:
3 rounds of 15 pull-ups, 15 dips, 10 overhead squats with 45 pound barbell, 90 second plank

1 mile run

Monday, February 7, 2011

110207

Saturday 110205

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.
Compare to 100120.

Bar was just beyond fingertips, so did chest-to-bar pull-ups. Time: 14:36
100201: 22:20

Warm-up:
3 rounds of 20 GHD sit-ups, 10 overhead squats with 45 pound bar

1 mile run

Saturday, February 5, 2011

110205

SATURDAY, 02.05.11: 3×8 MIN
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×8 min intervals w/4min recovery between rounds.
Hold maximal distance possible on each of the 8 min rounds.

Post Distances/Speeds/Watts To Comments.

Bike on trainer:
1. 2.44 miles
2. 2.21 miles
3. 2.24 miles
Total: 6.89 miles, 17.23 mph avg.

Warm-up/Cool-down: 5 minute bike

Friday, February 4, 2011

110204

Basic Groundwork
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)

10k row: 39:40.1, 1:59.0/500m

2k splits:
1. 8:03.4, 2:00.8/500m
2. 8:06.4, 2:01.6/500m
3. 7:58.0, 1:59.5/500m
4. 7:49.4, 1:57.3/500m
5. 7:43.0, 1:55.7/500m

Last time:
10k row: 41:05.0, 2:03.2/500m

Thursday, February 3, 2011

110203

Saturday 101211

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Compare to 110117.

175 pounds: 10/23, 8/18, 5/15, 4/12, 3/10
Total: 108

Last time:
175 pounds: 11/22, 9/17, 7/15, 5/12, 5/11
Total: 114

Sore & tired from shoveling yesterday so I fell off pretty fast compared to last time.

Cool-down:
3 rounds of 90 second plank

Wednesday, February 2, 2011

110202

SUNDAY, 1.30.11: TABATA
Chose ONE of The Following Sports:
20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, 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 Distances To Comments.

Bike on trainer: 1.14 miles, 25.65 mph avg.
Tightened resistance all the way and then backed off about six quarter turns. Started at gear six, dropped to gear five.

Warm-up:
10 minute bike

Cool-down:
5 minute bike

Tuesday, February 1, 2011

110201

FRIDAY, 1.28.11: 4X5MIN
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.

C2:
1. 1361m, 1:50.2/500m
2. 1329m, 1:52.8/500m
3. 1318m, 1:53.8/500m
4. 1323m, 1:53.3/500m
Total: 5331m, 1:52.5/500