Thinking about another Tri & Crossfit 090728

There is a local triathlon on 9/20 which I am contemplating doing. It is the weekend after the 90-miler. So today I tried a bike and run - both indoors. But first, my Crossfit WOD:

"With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able."

5 Min + 3

Compare to 081002

I did 9.25 miles in 25 min on the bike and then immediately did 2 mile run in 12:58. For the bike I used level 11 and set the program to random. I tried to maintain 110+ rpms. On the run I ran a consistent pace of 6:27 with an incline changed each half mile as follows .5%/1%/.5%/0%

Intervals with My Wife

We were traveling last weekend and my wife and I did interval work:

2 Rounds of
400m Run
1 min Push-up
400m Run
1 min Sit-up
400m Run
1 min Air Squats
400m Run
1 min Shoulder press - 30lb dumbells
400m Run
1 min 60lb DeadLift
400m Run
1 min 30lb Dumbell Clean and Jerk
400m Run
1 min 30lb Bumbell Swing

Also spent alot of time swimming

On the river again

Back on the Brandywine this morning. We did our usual warm-up of running with the boat. We were only on the river for 45 min today. Finished the morning with some weight work: pull-ups/chin-ups, deadlift(135), ab work, front-squat(135), 55lb db swings, push-ups with arm rows.

On the Brandywine

On the river again today. We got back to our usual warm-up which includes a short run with the boat to get ready for portaging. We spent and hour on the water and I saw two otters which is a first for me. Finished the morning with some weight work: pull-ups/chin-ups/bw bench(165), curls(85), cleans(135), deadlift(135), pushpress(135)

Crossfit 090715

"Nancy"

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

18:16 (3:26/4:03/4:48/3:09/2:51)

First time trying Nancy. First 3 rounds as rx'ed, last two @45lb OHS. Had poor range of motion on the 3rd round so I dropped the weight and made sure I did full ROM.

Warmed up with 10 pull-ups/10 bench press @135/10 close grip chin-ups/max rep BW bench press (6x165).

Crossfit 090705 & 090709

090705

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


SP = 130/135/135/135/135(f)
PP = 135/135/140/145/150(2)
PJ = 135/135/135/135(4)/135

Compare to 090407

090709

"Four rounds for time of:
Run 400 meters
50 Squats"

9:41

Compare to 090520 (9:59)

Was supoposed to canoe again this am but it got canceled at the last minute. Felt sluggish again today. I need to figure out my diet because I have just felt beat lately.

Body Weight Bench Mark:
160.5 lbs, 9.7% body fat.

Brandywine Day 2

Another day, another hour of paddling. When I got to the gym I did a quick 10 min of strength exercises - pull-ups/chin-ups/bw bench(165), curls(85), cleans(135), deadlift(135), pushpress(135)

Back on the Water

Back on the water with my dad at 5:50 this morning. We paddled for about an hour on the Brandywine, My guess would be about 5.5 miles.

Crossfit 090704

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Completed 2 rounds in 22:20 (10:40/11:40)

Compare to 071218(34:24)

I felt like I had no 'pop' today. Was completely spent after the 2 rounds. Hopefully, the workouts will feel better tomorrow.

Back from Vacation

I got in two structured workouts while on vacation plus a lot of digging on the beach and swimming with my kids in the ocean. My training over the next 8 weeks will be focused on paddling with my dad. My non-paddling days will be Crossfit WODs that focus on strength. Hopefully I won't lose too much strength during this time.

Circuits in OC

Ran .5 miles to the local track and then did 3 rounds for time of the following

300 meters
25 squats
300 meters
25 push-ups
300 meters
25 sit-ups
300 meters
10 pull-ups

.5 miles back

Time 25:24(7:34/8:54/8:56)

Running in OC

Ran about 3.25 miles on the boardwalk today

Run 070309

Ran 3.3-3.35 miles, basically the same course as a few days ago but with one extra loop. Finished in 24:17. Did 15 chin-ups and 25 elevated push-ups

Crossfit 090625

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

12 Rounds plus 3 Thrusters

Compare to: 081020 (11 Rounds + 5)

My intention was to double up and get in two WOD but at the end of this I was completely spent. I did some sit-ups just to get in ab work. I did the first 2 in 2 min,4 in the first 5 min,7 in the first 10 min.