110131

Wednesday 110105
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.
Compare to 100909.

6:48. Last time: 9:01

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

1 mile run

110129

TUESDAY, 1.25.11: TEMPO 80-85%
Choose ONE of the following sports:
80-85% RPE 15-17. Choose distance based on your event.
Swim: SC: 10min , LC:15min , U: 20min
Bike: SC: 60min , LC: 75min, U: 90min
Run: SC: 25min , LC: 60min , U: 75min
C2: SC: 15min, LC: 20min , U: 25min

Post Distances To Comments.

Bike on trainer, 90 minutes. Distance: 21.48, 14.32 mph avg. Need to calibrate resistance on trainer to give more realistic speed and distance.

110128

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: 41:05.0, 2:03.2/500m

2k splits:
1. 8:14.7, 2:03.2/500m
2. 8:18.5, 2:03.6/500m
3. 8:19.4, 2:04.6/500m
4. 8:17.1, 2:04.2/500m
5. 7:55.3, 1:58.8/500m

Last time:
10k row: 41:54.4, 2:05.7/500m.

110127

Tuesday 110125

Three rounds for time of:
12 Muscle-ups
75 Squats

Post time to comments.

Did bar muscle-ups with feet starting out on bench. This was a LOT easier than the 3-1 substitution with pull-ups and dips and I got some practice doing muscle ups. Knurling on pull-up bar in rack was too painful to allow stringing these together so I had to come off the bar and reset each time.

Time: 16:29

Warm-up:
3 rounds of 500 meter row, 90 second plank

110126

WEDNESDAY, 1.26.11: 1 MINUTE LADDER
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Post Distances To Comments.

Bike on trainer, no distance available. Will hopefully have a rear sensor for my bike computer next time!

110125

Monday 110124

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Compare to 070218.

2:44, 3:06, 2:57. Total with rest: 12:49.16

Warm-up:
3 rounds - 20 GHD sit-ups, 15 pull-ups, 15 dips, 10 overhead squats with 45 pound bar

1 mile run

110124

Monday, 1.24.11: 10xIntervals 5x Rest

3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post Times/Speeds/Watts To Comments.

Got confused here with the 5x1:00 workout from a few days back, only did five rounds of this one instead of 10, which was all I had time for anyway since I did this back to back with the S&C workout. I wrote down the 5x1:00 workout and did this one instead. Mental fail, but still a great workout.

C2:
1. 0:48.2, 1:36.4/500m
2. 0:46.1, 1:32.2/500m
3. 0:48.2, 1:36.4/500m
4. 0:49.5, 1:39.0/500m
5. 0:49.0, 1:38.0/500m
Total: 4:01.1, 1:36.4/500

110124

Sunday, 1.23.11

On the Min For 10 min
2 Back Squats @ 65% of 1RM, Speed.

Rest 3min
3x
Max Hand stand holds
Max Chin Ups

Back squats at 185, a little less than 65% of 1RM.
Hand stand holds: 1:51, 1:40, 1:27
Pull-ups (not chins): 23, 20, 18

This is a CrossFit Endurance Strength and Conditioning WOD

110122

SATURDAY, 1.22.11: TOSH SAT
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.

Post Times To Comments.

Bike on trainer, 3x(1:30 + 3:00 + 6:00). No distance available.

Warm-up:
5 minute bike

Cool-down:
5 minute bike

110121

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: 41:54.4, 2:05.7/500m.

Planning to do the C2 Global Marathon Challenge in the first week of May. The Ultra-Distance CrossFit Endurance rowing tempo and time trial workouts seem inadequate for this task because they are disproportionately shorter than the corresponding run and bike workouts. I plan to mix in the C2 Marathon Programming with CrossFit Endurance interval workouts. I will follow the time and distance progression but not the overall volume.

My Goal is to complete the marathon in less than three hours, so I started off shooting for a 2:07.9/500m pace on my 10k just to get a sense for how that felt. I was able to gradually improve on that pace throughout my first 10k with plenty left for a sprint to the finish on the last 1000m averaging around 1:50/500m.

110120

Wednesday 110119

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Post time to comments.

Subbed dips for bent rows to save my back. Time: 31:47

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

1 mile run

110119

MONDAY, 12.27.10: 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, 10 minutes on high tension (5), 5 minutes off.

warm-up: 5 minute bike
cool-down: 4 minute bike

110118

Thursday 101223

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Post Tabata score and mile time to comments.

11/6:10.8

Warm-up: 1 mile run

110117

Saturday 101211

"Lynne"

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

Compare to 100113.

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

Last time (100208):
165 pounds: 10/15, 10/15, 7/11, 5/8, 5/12
Total: 98

Cool-down:
1 mile run

110115

SATURDAY, 12.25.10: 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/Speeds/ Watts to Comments:

Bike on trainer. No distance available.

Warm-up:
10 minute bike

Cool-down:
5 minute bike

110114

Thursday 110113

Five rounds of:
20 GHD Sit-ups
5 Push jerk

Post load and time to comments.

135 pounds, time: 14:23
Push Jerks were a bit heavy. Need to practice form at a lower weight.

Warm-up:
3 rounds of: 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
1 mile run

110113

Wednesday 110112

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.

5 rounds plus 10 push-ups.

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

110112

FRIDAY, 12.24.10: TEMPO 80-85% RPE 15-17
CFE Strength and Conditioning Rest Day
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
SC: 25 Min
LC:50 Min
U. 70 Min
Hold Steady Tempo Pace For Your Distance” If in Doubt, See Legend”.

Post Distances To Comments.

Bike on trainer with hills, 70 minutes. No distance available.

110111

Thursday, 12.23.10: 2×5/5×1

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

2×5 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 Covered to Comments.

Did this immediately after weighted pull-up WOD, which wasn't a gasser.

C2:
1. 1329m, 1:52.8/500m
2. 1330m, 1:52.7/500m
3. 275m, 1:49.0/500m
4. 279m, 1:47.5/500m
5. 277m, 1:48.3/500m
6. 281m, 1:46.7/500m
7. 286m, 1:44.8/500m
Total: 4057m, 1:50.9/500m

110111

Sunday 110109

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 100814.

45-50-60-70-80-90-90(f). Bodyweight 172.5

100814:
Dip belt broke half-way through. Had to make do the rest of the way with barbell between crossed legs, which was much more difficult. Bodyweight 169.

45-70-80-80-45-55-45

last time:
45-70-80-90-80-80-80

110110

Saturday 110108

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Post time to comments.

Time: 40:49

Warm-up:
3 rounds of 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar

1 mile run

110107

"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.

15 rounds plus 5 pull-ups. Did 15 rounds of Cindy on 100617 in 19:14, so very comparable. Felt good considering I've been off CrossFit mainsite WODs for a while.

Warm-up:
3 rounds of 10 overhead squats with 45 pound bar and 1 minute jump rope

Cool-down:
2 rounds of 90 second plank and 200 meter farmers carry with 55 pound dumbbells.

110106

Tuesday, 12.21.10: 4x Intervals
Choose ONE of the Following Sports:

Swim: 4 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.

Bike: 4 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries .

Run: 4 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.

C2: 4 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Post Times To Comments.

C2:
1. 3:46.3, 1:53.1/500m
2. 3:46.7, 1:53.3/500m
3. 3:47.5, 1:53.7/500m
4. 3:46.2, 1:53.1/500m
Total: 15:06.7, 1:53.3/500m

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

5 minute row

110105

MONDAY, 12.20.10: TIME TRIAL T14
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
SC: 20 Min
LC:45 Min
U. 65 Min
Cover As Much Distance As Possible For Your Distance” If in Doubt, See Legend”.

Post Distances To Comments.

Bike on trainer with hills. 65 minutes.

110104

Sunday, 12.19.10: 10x Hill sprints w/5x Rest
Choose ONE of the Following Sports:

Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Post Times and Inclines To Comments.

For the sake of simplicity, and due to time constraints I modified this to 1 minute on/5 minutes off on the C2. I managed to get 30 calories in the second and third intervals, all the rest were below.

1. 306m, 1:38.0/500m
2. 327m, 1:31.7/500m
3. 324m, 1:32.5/500m
4. 307m, 1:37.7/500m
5. 301m, 1:39.0/500m
6. 304m, 1:38.6/500m
7. 307m, 1:37.7/500m
8. 311m, 1:36.4/500m
9. 290m, 1:43.4/500m
10. 300m, 1:40.0/500m
Total: 3076, 1:37.5/500m. 1598 cal/hr avg. 26.6 calorie average per interval.

Warm-up:
5 minute row

110103

StrongLifts 5x5 Workout A
Squat 5x5: 225
Bench Press 5x5: 175
Inverted Rows 3x12

Did this at The Gym on free weights. Squats were good, but stalled out on the bench press.
5-5-4-4-3. No time for assistance exercises.

110102

12-16-2010: 10:5×20
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
10:5×20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.

Post Distances/ Speeds or Watts To Comments.

Bike/trainer. No distance.

Warm-up:
10 minute bike.

Cool-down:
5 minute bike.