Bike 100.0 miles. Idaho City Century.
Start Elev: 2682 ft
Max Elev: 5226.0 ft
Gain: 3379.0 ft
Time: 5:55:58, 16.8 mph.
Tuesday, May 31, 2011
Sunday, May 29, 2011
Wednesday, May 25, 2011
110525
Thursday, Choose 1 of the following based on your sport:
swim–8X100m or 8X50m @70% effort 2 minute rest
bike– 8X 1/4 mile @ 70% effort 2 minute rest
run– 8X200 @ 70% effort 2 minute rest
row 8X 250m @70% effort 2 minute rest
Bike on trainer:
1. 0:39
2. 0:38
3. 0:38
4. 0:37
5. 0:37
6. 0:37
7. 0:37
8. 0:37
Couldn't get time from the last 3 intervals because my watch memory was full.
Warm-up: 10 minute bike
Cool-down: 5 minute bike
swim–8X100m or 8X50m @70% effort 2 minute rest
bike– 8X 1/4 mile @ 70% effort 2 minute rest
run– 8X200 @ 70% effort 2 minute rest
row 8X 250m @70% effort 2 minute rest
Bike on trainer:
1. 0:39
2. 0:38
3. 0:38
4. 0:37
5. 0:37
6. 0:37
7. 0:37
8. 0:37
Couldn't get time from the last 3 intervals because my watch memory was full.
Warm-up: 10 minute bike
Cool-down: 5 minute bike
Tuesday, May 24, 2011
110524
Amateur & Professional perform 5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Had to power clean the weight for every press. Used 102.5 lbs.
Time: 9:40
This is a CrossFit Football DWOD.
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Had to power clean the weight for every press. Used 102.5 lbs.
Time: 9:40
This is a CrossFit Football DWOD.
Monday, May 23, 2011
110523
Saturday 101211
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
BW 175: 11/27, 10/23, 7/17, 5/12, 5/15
Total: 132
Last time(110425):
BW 175: 12/25, 10/23, 8/18, 7/15, 6/16
Total: 140
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
BW 175: 11/27, 10/23, 7/17, 5/12, 5/15
Total: 132
Last time(110425):
BW 175: 12/25, 10/23, 8/18, 7/15, 6/16
Total: 140
Sunday, May 22, 2011
110522
FRIDAY, 05.20.11: 10X30SEC HILL SPRINTS
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec Sprints all out efforts using paddles and buoy… 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints, all out efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. “Come into the hill at speed to maximize the 30sec sprint”
Run: 10x 30sec Hill Sprints, All out efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out efforts. Damper setting is choice,“Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.
“Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint”
Post Distances/Speeds/Watts To Comments.
Bike on trainer, biggest gear. Started with normal resistance and maxed out after third round since I wasn't quite feeling the burn.
1. 0.28 miles
2. 0.29 miles
3. 0.29 miles
4. 0.29 miles
5. 0.29 miles
6. 0.29 miles
7. 0.27 miles
8. 0.26 miles
9. 0.26 miles
10. 0.26 miles
Total: 2.78 miles, 33.36 mph avg.
Warm-up: 10 minute bike
Cool-down: 10 minute bike
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec Sprints all out efforts using paddles and buoy… 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints, all out efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. “Come into the hill at speed to maximize the 30sec sprint”
Run: 10x 30sec Hill Sprints, All out efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out efforts. Damper setting is choice,“Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.
“Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint”
Post Distances/Speeds/Watts To Comments.
Bike on trainer, biggest gear. Started with normal resistance and maxed out after third round since I wasn't quite feeling the burn.
1. 0.28 miles
2. 0.29 miles
3. 0.29 miles
4. 0.29 miles
5. 0.29 miles
6. 0.29 miles
7. 0.27 miles
8. 0.26 miles
9. 0.26 miles
10. 0.26 miles
Total: 2.78 miles, 33.36 mph avg.
Warm-up: 10 minute bike
Cool-down: 10 minute bike
Friday, May 20, 2011
110520
FRIDAY 110520
"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips
Post time to comments.
Bar dips, time: 28:06
"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips
Post time to comments.
Bar dips, time: 28:06
Thursday, May 19, 2011
110519
THURSDAY 110519
Weighted pull-ups 2-2-2-2-2-2-2 reps
Post loads and body weight to comments.
70-70-70-70-70-70-70, bodyweight 165 pounds.
Followed by Handstand push-up volume programming. Three reps on the minute for 20 minutes.
Completed all rounds without decreasing, so it's time to bump up to four reps.
Total: 60 reps
Last time (110303): 46 reps
Weighted pull-ups 2-2-2-2-2-2-2 reps
Post loads and body weight to comments.
70-70-70-70-70-70-70, bodyweight 165 pounds.
Followed by Handstand push-up volume programming. Three reps on the minute for 20 minutes.
Completed all rounds without decreasing, so it's time to bump up to four reps.
Total: 60 reps
Last time (110303): 46 reps
Wednesday, May 18, 2011
110518
WEDNESDAY, 05.18.11: 90SEC LADDER
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
All Out Efforts.
90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.
Post Distances/Speeds/Watts To Comments.
Bike on trainer: 4.46 miles, 25.48 mph avg.
Average distance per interval was 0.637 miles. I believe that the distance on the first interval was 0.63 so I did good.
Warm-up: 10 minute bike
Cool-down: 5 minute bike
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
All Out Efforts.
90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.
Post Distances/Speeds/Watts To Comments.
Bike on trainer: 4.46 miles, 25.48 mph avg.
Average distance per interval was 0.637 miles. I believe that the distance on the first interval was 0.63 so I did good.
Warm-up: 10 minute bike
Cool-down: 5 minute bike
Tuesday, May 17, 2011
110517
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.
16 rounds + 5 pull-ups. Last time (110107) 15 rounds plus 5 pull-ups.
Followed by:
5k row, time: 21:06.0, 2:06.6/500m
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.
16 rounds + 5 pull-ups. Last time (110107) 15 rounds plus 5 pull-ups.
Followed by:
5k row, time: 21:06.0, 2:06.6/500m
Monday, May 16, 2011
110516
Complete four one-hour pieces and then two 20,000 meter efforts spread out over four weeks.
Row One hour:
12:00 2948m, 2:02.1/500m
24:00 2946m, 2:02.1/500m
36:00 2952m, 2:01.9/500m
48:00 2961m, 2:01.5/500m
60:00 3045m, 1:58.2/500m
Total: 14852m, 2:01.2/500m
Last Time (110503): 14345m, 2:05.4/500m
Row One hour:
12:00 2948m, 2:02.1/500m
24:00 2946m, 2:02.1/500m
36:00 2952m, 2:01.9/500m
48:00 2961m, 2:01.5/500m
60:00 3045m, 1:58.2/500m
Total: 14852m, 2:01.2/500m
Last Time (110503): 14345m, 2:05.4/500m
Friday, May 13, 2011
110513
CROSSFIT FOOTBALL STRENGTH WOD
Collegiate
Weighted Chin Ups 3 RM
Started at 45 and worked my way up to 70 pounds by 5 pound increments.
FRIDAY, 05.13.11: DAILY WOD
On the minute
Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
102.5 lbs, completed all 15 rounds. Could have gone heavier, but didn't want to push it.
Collegiate
Weighted Chin Ups 3 RM
Started at 45 and worked my way up to 70 pounds by 5 pound increments.
FRIDAY, 05.13.11: DAILY WOD
On the minute
Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
102.5 lbs, completed all 15 rounds. Could have gone heavier, but didn't want to push it.
Thursday, May 12, 2011
110512
CrossFit Football SWOD+DWOD:
SWOD:
Amateur
Squat 3x5 (add 5 lbs to last workout): 135. Reset after long break from back.
Bench 3x5 (add 5 lbs to last workout): 200x4, 195x4, 195x4. Need to rest and reset bench.
THURSDAY, 05.12.11: DAILY WOD
Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Post number of total drops and weight of dumbbell used to comments.
45 pound dumbbell. Zero drops. Should have gone heavier. Time: 7:37
SWOD:
Amateur
Squat 3x5 (add 5 lbs to last workout): 135. Reset after long break from back.
Bench 3x5 (add 5 lbs to last workout): 200x4, 195x4, 195x4. Need to rest and reset bench.
THURSDAY, 05.12.11: DAILY WOD
Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Post number of total drops and weight of dumbbell used to comments.
45 pound dumbbell. Zero drops. Should have gone heavier. Time: 7:37
Wednesday, May 11, 2011
Tuesday, May 10, 2011
110510
TUESDAY 110503
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Post time to comments.
Time: 11:55
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Post time to comments.
Time: 11:55
Monday, May 9, 2011
110509
As many rounds as possible in 15 minutes:
10 Supine Ring Pull Ups
10 True Push Ups
Post total rounds completed.
*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.
This is a CrossFit Football WOD. Did the supine pull-ups on the barbell instead of rings. Did hand-release push-ups.
10 rounds + 4 supine pull-ups.
Followed by:
Row 5k, time: 20:29.8, 2:03.0/500m
Warm-up:
5 minute row
10 Supine Ring Pull Ups
10 True Push Ups
Post total rounds completed.
*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.
This is a CrossFit Football WOD. Did the supine pull-ups on the barbell instead of rings. Did hand-release push-ups.
10 rounds + 4 supine pull-ups.
Followed by:
Row 5k, time: 20:29.8, 2:03.0/500m
Warm-up:
5 minute row
Saturday, May 7, 2011
110507
Bike M-Hill x 1 + BO Loop Forwards + BO Loop Backwards = 70.73 miles.
Time: 4:34:24, 15.5 mph avg.
Time: 4:34:24, 15.5 mph avg.
Friday, May 6, 2011
110506
SATURDAY 110430
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Couldn't get on the pull-up bar after the thrusters, so I got an extra rest. Stopped the clock.
Time: 10:45.
Warm-up:
5 minute row
After WOD did 30 minute row: 7124m, 2:06.3/500m
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Couldn't get on the pull-up bar after the thrusters, so I got an extra rest. Stopped the clock.
Time: 10:45.
Warm-up:
5 minute row
After WOD did 30 minute row: 7124m, 2:06.3/500m
Thursday, May 5, 2011
110505
FRIDAY 091225
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
210-175-215-135-220(f)-95
Total: 830 (1050f)
Hit failure on the set of 20 and it was pretty much over after that, just like last time.
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
210-175-215-135-220(f)-95
Total: 830 (1050f)
Hit failure on the set of 20 and it was pretty much over after that, just like last time.
Wednesday, May 4, 2011
110504
Bike M-Hill x 1.5, 16.77 miles
Time: 1:04:55, 15.5 mph avg.
Took it slow and easy, recovering from squats and one hour row.
Time: 1:04:55, 15.5 mph avg.
Took it slow and easy, recovering from squats and one hour row.
Tuesday, May 3, 2011
110503
Complete four one-hour pieces and then two 20,000 meter efforts spread out over four weeks.
Row One hour:
12:00 2871m, 2:05.3/500m
24:00 2861m, 2:05.8/500m
36:00 2853m, 2:06.1/500m
48:00 2863m, 2:05.7/500m
60:00 2897m, 2:04.2/500m
Total: 14345m, 2:05.4/500m
Row One hour:
12:00 2871m, 2:05.3/500m
24:00 2861m, 2:05.8/500m
36:00 2853m, 2:06.1/500m
48:00 2863m, 2:05.7/500m
60:00 2897m, 2:04.2/500m
Total: 14345m, 2:05.4/500m
Monday, May 2, 2011
110502
SealFit: SATURDAY, 04.30.11: OLD SCHOOL
Work Capacity: Old School Pyramid (see notes):
1 x Dip
2 x Push-up
3 x Sit Ups
4 x Air Squat
Start round one with the number x presented. Add 1x each round until you do 10 x dips, 20 x Push-ups, 30 x Sit-ups and 40 x Squats. Then work your way down again. Do not repeat the 10 round.
I scaled to:
1 x Dip
2 x Push-up
3 x Air Squat
My hip is too sore for sit-ups and I was worried about doing 400 squats. This was a great workout and I'd like to try this unscaled sometime. First time really effectively using my arms as a counterweight for air squats and I was REALLY surprised by how much of a difference it made. Much less tiring and it was easier to regulate breathing. All squat sets were unbroken, which I never would have been able to do otherwise. Time: 39:12
Weight (am): 171.8
Work Capacity: Old School Pyramid (see notes):
1 x Dip
2 x Push-up
3 x Sit Ups
4 x Air Squat
Start round one with the number x presented. Add 1x each round until you do 10 x dips, 20 x Push-ups, 30 x Sit-ups and 40 x Squats. Then work your way down again. Do not repeat the 10 round.
I scaled to:
1 x Dip
2 x Push-up
3 x Air Squat
My hip is too sore for sit-ups and I was worried about doing 400 squats. This was a great workout and I'd like to try this unscaled sometime. First time really effectively using my arms as a counterweight for air squats and I was REALLY surprised by how much of a difference it made. Much less tiring and it was easier to regulate breathing. All squat sets were unbroken, which I never would have been able to do otherwise. Time: 39:12
Weight (am): 171.8
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