Running

Just ran today - 5k, my mind wasn't in it for a hard workout

Canoeing after a storm

Stormed hard this weekend which made for good paddling on the Brandywine. Spent about an hour on the water in a good current. It is a shame the water isn't always that high.

On the river

Back on the Brandywine for 70 min this morning. Came back to the gym and did:

10X135 Bench
10X135 DeadLift
10X135 Front Squat (Cleaned the weight)
10 pull-ups
10X135 Bench
10 chin-ups

Crossfit 090825

The day after I said I was taking a break from the longer Crossfit WOD I decided to do one.

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

11 Rounds plus 5 Thrusters

Compare to 090625

Slightly less than 2 months ago but considering how few Crossfit WOD I hav been doing I can't complain. Warmed up with 1/2 mile jog in 3:45. Finished with 3.5 mile bike in 12 min.

Training

Focusing on the 90 and the triathlon so my Crossfit workouts are taking a back seat. I plan on still working in some of the shorter ones and keeping up with general Crossfit exercises but my focus will be on running, biking and paddling.

Warm-up

3 rounds of
6X165 Bench
10 Pull-ups

Workout
5k on the bike in 9:10
2.1 miles running in 13:34

Back in the Triathlon

So not only am I back in the 90 I found out the Marshman Triathlon opened 200 more slots for entry. I entered this weekend and now have 2 upcoming events.

Crossfit Tri

I was inspired to try something different today instead of 4 x 800 so I did a "triathlon" WOD

3 Rounds for time of:
25 Pull-ups
1 mile Bike
800 meter run

23:18 (8:02/7:41/7:35)

The negative splits were from the run and my weakest category were the pull-ups. I am thinking of subbing 25 X 95# SDHP for the pull-ups next time. It shouldn't affect the time to much but will work more of the body.

I warmed up with 2 rounds of:
10X135# Bench
30 Sit-ups

Paddling and Going back to the 90

Well, it is official we are doing the 90 again. This time in a Voyager(War) Canoe with 5 other paddlers. It should be fun. We wer back on the water practicing this morning. Afterwords I did 2 rounds of:
10 pull-ups
10 95# SDHP
Pushups (30 med. ball in the first round, 20 with arm rows in the second)

On the water and possibly back at the 90

My dad and I were back on the water this am and we were invited to join a War Canoe for the 90-miler which we are considering. After paddling I did

2 Rounds
10 Pull-ups
10 X 135 Bench
10 X 135 DeadLift
10 X 135 Front Squat
3 X 135 Push Press
10 X 55 Dumbbell Swing

Lift and Run

My endurance has really dropped lately so I am going to up my endurance activity but I also don't want to lose too much strength so I will mix in some basic lifts. Today I did:

3 Rounds of
10 Pull-ups
6x 165# Bench
25 sit-ups

Followed by 1 mile bike and 3.25 mile run in 23:30. The bike was just a quick paced ride to build up some lactic acid before running. I want to keep my legs used to the Triathlon transition.

Most of my lifting will be Crossfit centric to maintain those movements.

Bike and Run

I repeated the same 12 mile course I did last time and shave a min off my time. I still left at least a min on the course having to stop for traffic. I felt more comfortable on the bike and finished with a .6 mile run (~7min/mile).

Crossfit 090812 & 090813

090812
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (240)
Bench press: body weight (160)
Clean: 3/4 body weight (120)

19:47

Compare to 080303 (21:36)

090813

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

11 + 6

Compare to 081102 (14+10)

Finished with 1 mile bike and .25 mile run to practice triathlon transition.

Normally I would have been disappointed with the second WOD but I could feel the effects of Linda on the pull-ups I only rested 3-4 min between the two WOD. My whole body feels beat - in a good way.

Another Bike /Run

I did a loop course on the bike today 6.7 mile in 24:05. I finished with a .6 mile run in 4:00(7:05 pace) The bike course was hilly to get me used to climbing. I am hoping to get my per mile time down to 3 min.

Tri Training

I figured I should do a sample ride/run to see what I need to practice most, here is the course I took:



I biked 12.2 miles in 44:15 and ran 2 miles in 15 min. Both times were off the pace I wanted. I want to get the bike down to 36 min and the run down to 13 min. The question is can I bring it down in 6 weeks. I feel that I lost some time and momentum having to stop at intersections on the course. I also feel I will gain some time when I use my dad's bike which is lighter and in much better condition. My hope is that those things will get me 2 min in time. The other 6 min will have to come through training harder. I remember from last year's sprint triathlon in Lake Placid that the more I practiced the transition from bike to run the better the run got. Hopefully that will be the case this time.

No 90

No 90-miler this year, I got the letter in the mail saying I didn't make it in this year. I need to send the application in earlier next year. My dad and I are going to shoot for the Long Lake Long Boat Regatta on 9/26 which is a 10 miler.

Crossfit 090805

I was supposed to be on the water this morning, got up at 5, went to the river. As I was going it started to rain, I thought "It's only a drizzle" when I got the river and met my dad it was pouring and there was lightning in the sky. So I came to work and did a WOD.

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

15:53 (5:19/5:21/5:13)

Compare to 090411 18:18 (did this after completing Helen)

WOD felt good, burpees killed my time, I can probably squeeze another 10 seconds per round off between the run and row. But any real gains will come from improving the burpees. After the WOD I did 2 rounds of 10X135lb Bench, 10X135 DL, 5X135 Front Squat - Cleaned the wieght. Finished with 12 close gripped pull-ups

Canoeing 090805

On the Brandywine this morning. Paddled for 70 min and we ran with the boat before and after being on the water. After paddling we did and extra 200 yards to start getting closer to a mile for portaging.

Crossfit 090804

Fight Gone Bad!:

Three rounds of:

* Wall-ball, 20 pound ball, 10 ft target (Reps) - Subbed 4olb thrusters.
* Sumo deadlift high-pull, 75 pounds (Reps)
* Box Jump, 20" box (Reps)
* Push-press, 75 pounds (Reps)
* Row (Calories)


33/30/35/25/16 = 139
25/25/33/22/16 = 121
25/20/30/20/16 = 111

Total 371

Compare to 090329

That WOD hurt alot. Frustrated that each WOD is lower than the last time. I need to pick a goal to work towards to motivate me. I am at the same level I was at this time last year. I had hoped to have broken 400 by now.

Crossfit 090724

"Lynne"

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

BP (165) 8/6/6/6/5
PU 12/12/12/12/12

Compare to: 090606

I did ab work between rounds. Felt tired and like my Crossift has really been suffering lately. My bench dropped a total of 7 reps and my pull-ups were down 5. My bench is down a total of 16 reps from its high on 090322 Hopefully now that summer vacations are over I can back to my usual routine.