110831

Bike 16.74 miles. 1:03:00, 15.9 mph.

110830

TUESDAY 8.30.2011: B LONG INTERVALS DAY 2 WEEK 2
Row (SS Tue): 3-5 x 1500m TT
Work:Rest of 1:2. Rest 2 times as long as it takes to perform each effort.
Post sport and times to comments.

1. 05:20.4, 01:46.8/500m
2. 05:33.0, 01:50.8/500m
3. 05:31.9, 01:50.6/500m

Warm-up
5:00 minute row, 1251m, 01:59.9/500m

Cool-down
5:00 minute row, 1070m, 02:20.1/500m

110830

THURSDAY 110825

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Compare to 110616.

20:08. Last time(110620): 22:03 (with 72.5 lbs)

110829

SWOD:
Squat 3x5: 215
Bench 3x5: 195

CrossFit:
“The Chief”
As many rounds as possible in 3:00 of:
3 Power Cleans, 135 pounds/95 pounds
6 Push ups
9 Air Squats
Rest 1:00. Repeat for a total of 5 cycles.
Post rounds completed for each cycle to comments.

3 rounds across the board on all 5 cycles.

110827

Bike 15.82 miles. 55:14, 17.2 mph

110826

TUESDAY 110816

Run 5K

Post time to comments.

20:42
Splits
1. 0:48
2. 6:37
3. 6:46
4. 6:29

Warm-up
1 mile run: 6:49

PR is 20:25 on 100515. This is my fastest time since then. I think I could beat that time with just a little practice to get my body used to running fast again. Cardio feels stronger now.

110825

THURSDAY 8.25.2011: B LONG INTERVALS DAY 1 WEEK 1
Row (SS Thu): 6-8 x 750m, rest 2:00, hold each effort within 2-3 seconds
Post sport and times to comments.

1. 02:37.60, 1:45.0
2. 02:37.5, 01:45.0/500m
3. 02:51.8, 01:54.5/500m
4. 02:48.2, 01:52.1/500m
5. 02:55.0, 01:56.6/500m
6. 02:53.1, 01:55.4/500m
Total: 4500m, 16:43.3, 01:51.4/500m

Warm-up
5 minute row, 1210m, 02:03.9/500m

Cool-down
5 minute row, 1141m, 02:11.4/500m

Too soon after dinner. Felt bad after second interval.

110825

SWOD:
Deadlift 1x5: 255
Press: 122.5

followed by:
As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds completed.
Did the supine pull-ups on the barbell instead of rings. Did hand-release push-ups.
11 rounds plus 3 supine pull-ups.

Last time (110509): 10 rounds + 4 supine pull-ups.

110824

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of the couplet:

kettlebell swings
burpees

41.2 pound dumbbell swings. Time: 17:15

Last time(110813): 20:06

110822

SWOD:
Squat 3x5: 210
Bench 3x5: 190

MONDAY 8.22.2011: B SHORT INTERVALS DAY 1 WEEK 1
Endurance:

Row (SS Tue): 8 x 20:10, if on C2 use meters or watts
Post sport and distance covered or total watts to comments.

1. 114
2. 111
3. 105
4. 104
5. 101
6. 98
7. 97
8. 97

Total: 828m, 1:36.6/500m

Last time (101216):
831m 1:36.2/500m

Warm-up
7 minute row: 1685m, 2:05.0/500m

Cool-down
7 minute row: 1574m, 2:13.4/500m

110821

Ring dip volume programming. Reps on the minute for 20 minutes:
7-7-7-7-7-7-7-7-6-6-6-4-4-4-4-4-4-4-4-4
Total: 110

Last time(110810): 120

110820

SATURDAY 8.20.2011: TEMPO / TT DAY 1 WEEK 12
Endurance:
C2 Row (SS Sun): 2k-10k TT
Post sport and times to comments.

5k row. Time: 18:58.1, 1:53.8/500m (PR), previous PR: 19:15.7 (100625)

1k Splits:
03:45.5, 01:52.7/500m
03:48.1, 01:54.0/500m
03:48.9, 01:54.4/500m
03:48.6, 01:54.3/500m
03:47.0, 01:53.5/500m

Warm up
5 minute row: 1263m, 1:58.7/500m

Cool down
5 minute row: 1149m, 2:10.5/500m

110818

THURSDAY 8.18.2011: SHORT INTERVALS DAY 1 WEEK 12
Endurance:
C2 Row (SS Thu): 4-8 x 200m, 1:00 rest, hold each effort within 2-3 seconds
Post sport and times to comments.

1. 0:39.1
2. 0:38.3
3. 0:37.9
4. 0:38.0
5. 0:37.6
6. 0:38.1
7. 0:37.9
8. 0:37.7
Total: 1600m, 5:04.6, 1:35.1/500m

Warm Up
5 minute row: 1229m, 2:02.0/500m

Cool Down
5 minute row: 1201m, 2:04.8/500m

110818

SWOD:
Deadlift 1x5: 245
Press: 117.5

CrossFit:
“Helen”
3 rounds for time of:
400m Run
21 KB Swings, 1.5/1 pood
12 Pull ups
Post time to comments.

55 pound dumbbell swings. Time 12:31

110817

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

No vest. Time: 47:35

110816

MONDAY 8.15.2011: LONG INTERVALS DAY 1 WEEK 12
Endurance:
C2 Row (SS Tue): 4-8 x 500m, rest 1:00, hold each effort within 2-3 seconds
Post sport and times to comments.

1. 1:43.3
2. 1:43.4
3. 1:43.6
4. 1:43.5
5. 1:46.2
Total: 8:40.1, 1:44.0/500m

Warm-up
5:00 row: 1279m, 1:57.2/500m

Cool-down
5:00 row: 1188m, 2:06.2/500m

110816

SWOD:
Squat 3x5: 205
Bench 3x5: 185

110814

Bike M-Hill x 2. 21.14 miles ascent 689 feet. Time 1:07:41, 18.7 mph avg. (PR)

Previous PR (100929): Time 1:08:10, 18.6 mph avg.

110814

"Body-weight Lynne"

Five rounds for max reps of:
Hand release push-ups
Pull-ups

BW 175: 37/23, 36/20, 33/18, 33/16, 29/14
Total: 259

110813

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of the couplet:

kettlebell swings
burpees

41.2 pound dumbbell swings. Time: 20:06

110812

SWOD:
Deadlift 1x5: 235
Press: 112.5

FRIDAY 8.12.2011: LONG INTERVALS DAY 2 WEEK 11
C2 Row (SS Thu): 2-4 x 2k, rest 5:00, hold efforts within 5-10 seconds

1. 7:18.3, 1:49.5/500
2. 7:49.8, 1:57.4/500
Total: 15:01.1/1:53.5/500

My PR pace for 2k row is 7:15.8. I probably could have hit a PR if that's what I was going for, but I was way too close to my PR pace to be able to recover in time for the second round. Good times!

110810

Ring dip volume programming. Reps on the minute for 20 minutes:
6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6
Total: 120

Last time(110804): 111

110810

Bike M-Hill x 2. 21.14 miles ascent 689 feet. Time 1:10:43, 17.9 mph avg.

110809

TUESDAY 110809

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

102.5-107.5-112.5-117.5-122.5

Felt good. Could have gone higher but didn't want to risk anything with my back.

Followed by 3 rounds:
10 GHD sit-ups
10 back extensions
10 pull-ups
10 dips

110808

SWOD:
Squat 3x5: 200
Bench 3x5: 180

MONDAY 110808
Four rounds for time of:
Row 500 meters
Rest 3 minutes

Post times to comments.

Compare to 100918

1. 1:41.2
2. 1:41.1
3. 1:42.0
4. 1:44.5
Total: 6:48.7, 1:42.1/500

Last time (100927):
1:39.9, 1:51.6, 1:52.2, 1:49.6
avg: 1:48.3

110806

Bike M-Hill x 2. 21.14 miles ascent 689 feet. Time 1:12:05, 17.6 mph avg.

110806

Pull-up volume programming. Reps on the minute for 20 minutes:
7-7-7-7-7-7-7-7-7-7-7-6-6-6-6-6-6-6-6-6
Total: 131

Last time(110729): 133

I'll give this a try again. If I continue to stall out I might want to give this a try:

Take 60-70% of your max... and do it 6-10x throughout the day.... 4-6x per week.... rest a day then retest max

110805

SWOD:
Deadlift 1x5: 225
Press: 107.5

THURSDAY 8.04.2011: SHORT INTERVALS DAY 1 WEEK 10
Row (SS Thu): 6-12 x 375m, rest 1:00, hold within 2-3 seconds

1. 1:14.7, 1:39.6/500
2. 1:15.3, 1:40.4/500
3. 1:16.1, 1:41.4/500
4. 1:17.1, 1:42.2/500
5. 1:18.4, 1:44.5/500
6. 1:20.4, 1:47.2/500
Total: 7:42.0, 1:42.6/500

110804

Ring dip volume programming. Reps on the minute for 20 minutes:
6-6-6-6-6-6-6-6-6-6-6-5-5-5-5-5-5-5-5-5
Total: 111

Last time(110731): 100

110802

"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.

17 rounds plus 5 pull-ups, 10 push-ups, 5 squats

Last time(110107): 15 rounds plus 5 pull-ups

110801

SWOD:
Squat 3x5: 195
Bench 3x5: 175

followed by:
MONDAY 8.01.2011: LONG INTERVALS DAY 1 WEEK 10
Endurance:
Row (SS Tue): 3-6 x 1500m, 2:00-3:00 rest, hold within 3-5 seconds
Post sport/times/distances to comments.

3 x 1500m, 2:30 rest.
1. 5:36.5, 1:52.1/500
2. 5:39.9, 1:53.3/500
3. 5:40.5, 1:53.5/500
Total: 16:56.6, 1:52.9/500