Saturday 110312
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
Post time to comments.
Tried out back extensions in my warm-up and they felt a little iffy so I subbed 4 minutes of plank hold for back extensions. Sit-ups were anchored, broke into four rounds of 25 sit-ups, 1 minute plank hold. Time: 22:15
Mile 1: 6:07
Mile 2: 6:36
Warm-up:
2 rounds of overhead squats with 30 pound bar, 10 GHD sit-ups, 10 back extensions
1/2 mile run
Thursday, March 31, 2011
Wednesday, March 30, 2011
110330
SATURDAY, 03.19.11: 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.
Bike on trainer in highest gear with 3 minute recoveries.
1. 6:02, 19.9 mph
2. 5:53, 20.4 mph
3. 5:48, 20.7 mph
4. 5:40, 21.2 mph
Total 23:23, 20.5 mph
Warm-up and cool-down: 10 minute bike
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.
Bike on trainer in highest gear with 3 minute recoveries.
1. 6:02, 19.9 mph
2. 5:53, 20.4 mph
3. 5:48, 20.7 mph
4. 5:40, 21.2 mph
Total 23:23, 20.5 mph
Warm-up and cool-down: 10 minute bike
Tuesday, March 29, 2011
110329
Bench Press 5x5: 200
5-5-4-3-2 (same as last time)
Followed by:
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Subbed 2-1 double-unders. Touch floor behind head, touch feet on sit-ups. Time: 7:37.
Last time: 8:26.
5-5-4-3-2 (same as last time)
Followed by:
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Subbed 2-1 double-unders. Touch floor behind head, touch feet on sit-ups. Time: 7:37.
Last time: 8:26.
Monday, March 28, 2011
110328
Monday 110328
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Post time to comments.
Bar dips. Time 24:28.
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Post time to comments.
Bar dips. Time 24:28.
Sunday, March 27, 2011
110327
Friday, 03.18.11: Time Trial D7
Choose ONE of the Following Sports:
Swim: 600m
Bike: 12 miles
Run: 5k
C2: 4000m
Post Times To Comments.
Bike on trainer, 12 miles. 38:21.7, 18.77 mph
Choose ONE of the Following Sports:
Swim: 600m
Bike: 12 miles
Run: 5k
C2: 4000m
Post Times To Comments.
Bike on trainer, 12 miles. 38:21.7, 18.77 mph
Saturday, March 26, 2011
110326
THURSDAY, 03.17.11: 6-4 INTERVALS
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
Post Times To Comments.
Bike on trainer:
1. 5:16, 22.8 mph
2. 6:00, 20.0 mph
3. 6:12, 19.4 mph
4. 6:01, 19.9 mph
Total 23:29, 20.4 mph
Started with resistance too high. Had to drop it down after the first interval, so I completely failed to hold a consistent pace.
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
Post Times To Comments.
Bike on trainer:
1. 5:16, 22.8 mph
2. 6:00, 20.0 mph
3. 6:12, 19.4 mph
4. 6:01, 19.9 mph
Total 23:29, 20.4 mph
Started with resistance too high. Had to drop it down after the first interval, so I completely failed to hold a consistent pace.
Friday, March 25, 2011
110325
StrongLifts 5x5 Workout A/B:
Weighted pull-ups 5x5: 45lbs
Weighted dips 5x5: 45 lbs
Bench press volume programming at 175 (bodyweight).
3-3-3-3-3-3-3-3-3-3-3-3-2-2-2-2-2-2-2-2 Total: 52
Failed on the second rep in the 12th round so I stopped the clock, reset, and finished the rep and restarted the clock. Same thing happened on the 19th round.
Weighted pull-ups 5x5: 45lbs
Weighted dips 5x5: 45 lbs
Bench press volume programming at 175 (bodyweight).
3-3-3-3-3-3-3-3-3-3-3-3-2-2-2-2-2-2-2-2 Total: 52
Failed on the second rep in the 12th round so I stopped the clock, reset, and finished the rep and restarted the clock. Same thing happened on the 19th round.
Monday, March 21, 2011
110321
Bench Press 5x5: 200
5-5-4-3-2. Blew out my back lifting up the bar after my first missed attempt. Joy.
5-5-4-3-2. Blew out my back lifting up the bar after my first missed attempt. Joy.
Friday, March 18, 2011
110318
StrongLifts 5x5 Workout A/B:
Bench Press 5x5: 195
Weighted pull-ups 5x5: 40 lbs
Weighted dips 5x5: 40 lbs
Bench Press 5x5: 195
Weighted pull-ups 5x5: 40 lbs
Weighted dips 5x5: 40 lbs
Sunday, March 13, 2011
110313
FRIDAY, 03.11.11: TABATA
3+ Hours After CFE Strength & Conditioning WOD
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. 1.34 miles, 30.15 mph.
Last time: 1.14 miles, 25.65 mph.
Warm-up:
10 minute bike
Cool-down:
5 minute bike
3+ Hours After CFE Strength & Conditioning WOD
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. 1.34 miles, 30.15 mph.
Last time: 1.14 miles, 25.65 mph.
Warm-up:
10 minute bike
Cool-down:
5 minute bike
Thursday, March 10, 2011
110310
StrongLifts 5x5 Workout A/B:
Bench Press 5x5: 190
Followed by dip ladder. 9 minutes + 7 dips. A little surprised by how quickly this went to hell.
Bench Press 5x5: 190
Followed by dip ladder. 9 minutes + 7 dips. A little surprised by how quickly this went to hell.
Monday, March 7, 2011
Thursday, March 3, 2011
110303
StrongLifts 5x5 Workout A/B:
Bench Press 5x5: 185
Well, I'm down to one exercise from StrongLifts now because of my back. I tweaked it last week doing presses, so I need to give up on those too.
Instead I did handstand push-up volume training, starting with 3 on the minute and trying to keep that for 20 minutes. Did 3x12, 2x6, 1x2 = 46 total
Bench Press 5x5: 185
Well, I'm down to one exercise from StrongLifts now because of my back. I tweaked it last week doing presses, so I need to give up on those too.
Instead I did handstand push-up volume training, starting with 3 on the minute and trying to keep that for 20 minutes. Did 3x12, 2x6, 1x2 = 46 total
Wednesday, March 2, 2011
110302
TUESDAY, 03.01.11: TOSH
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Bike on trainer:
1/2 mile + 1 mile + 2 mile
1. 1:20, 2:40, 5:31
2. 1:15, 2:42, 5:27
3. 1:16, 2:43, 5:36
Total: 28:30, 22.1 mph avg.
Warm-up:
10 minute bike
Cool-down:
5 minute bike
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Bike on trainer:
1/2 mile + 1 mile + 2 mile
1. 1:20, 2:40, 5:31
2. 1:15, 2:42, 5:27
3. 1:16, 2:43, 5:36
Total: 28:30, 22.1 mph avg.
Warm-up:
10 minute bike
Cool-down:
5 minute bike
Tuesday, March 1, 2011
110301
Friday, 02.25.11: 20 sec Sprints
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Sprint/Recover: 3 rounds of:
(20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest…
Post Distances/Speeds/Watts To Comments.
C2: 1827 meters, 1:38.5/500m
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Sprint/Recover: 3 rounds of:
(20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest…
Post Distances/Speeds/Watts To Comments.
C2: 1827 meters, 1:38.5/500m
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