Gym 110131

Warm up:
1 Mile run in 6:55.

5x5 185# Squats (4 sets of 9 Chinups between)
4x5 155# Bench Press (4 sets 25 back extensions between)

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups

Miserable, felt absolutely miserable during this workout.  Don't know if it was being sick, lack of strength training over the past two weeks, not enough sleep, or all of the above.

Swim 110128

Warm up
300yards easy

12x50 yards every 60sec

4x25 every 25 sec
100 yards easy

4x50 every 55 sec

200 yards easy

4x75 every 90 sec

300 yards easy

Now that I am doing assigned workouts I need to start giving myself more time to complete the workout.  I had to cut the last set out due to time.  The workout was supposed to include:

4x100 every 120sec.

400 yards easy

Cool down 8x25 every 30 sec, ascending.

Shoveling 110127

Spent a 2 hours shoveling 16" of heavy wet snow.

Gym 110126

Warm up:
1 Mile run in 6:53.


5x5 180# Squats (2:00 between set starts)(4 sets of 7 80# preacher curls between)
5x5 100# Overhead Press (2:00 between set starts) (4 sets of 8 Pull-ups  between)  
3x5 240# Deadlift(1:30 between set starts) dropped to 225 after first set.

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups

Finished with:
5x 100 meter swim


I kept the weights where I left them from my last strength training session two weeks ago.  I am still feeling the effects of bronchitis. My run felt heavy and so did the weights.  By the end of the deadlifts I had no 'pop' left so I avoided the hang cleans.   I need to start incorporating more swim/bike/run so today I finished with a quick swim.  At that point my shoulders were spent.

Spin 110125

Back in the saddle.  Back to gym after being on vacation and sick.  I am still getting over my bronchitis but I am feeling well enough to start back up again.

Sick

Battling bronchitis for the past week, and have been away with my family.  I am hoping I feel OK by Friday.

Shoveling

Today's workout was shoveling myself out of the storm.  Gym was opening late anyway so I wouldn't have been able to make it before work.

Spin 110111

Good class, still feeling the effects of my cold.  One day it is ok and the next it is really wearing me down.  One thing about the class is that it is inconsistent.  One week we will go right until the end of the hour before cooling down and the next they cut is short and start cooling down 10 min early.

Gym 110110

Warm up:
1 Mile run in 6:54.

5x5 180# Squats (4 sets of 9 Chinups between)
5x5 165# Bench Press (4 sets 25 back extensions between)
3x12 Inverted Row

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups


As per my last workout - I dropped my squat by 10% and made sure I was getting full ROM.  Increased my chin-ups to 9 and reached a new plateau for my bench.  Next week will be 170 - very pleased about this one.

Run 110109

Fighting a head cold so this was a nice easy run with my dog Tupper.  3.25 in 28:07.

Swim 110107

Warm up:
400 Free
300 Pull
200 Kick
100 IM (Free/Breast)

Workout
20x50 with 15 sec rest

Cool down
25 Free
25 Breast
50 Kick
50 Pull
50 Free

Today's workout was provided by the lifeguard at the gym.  The cool down was supposed to be the double what I did but I ran out of time.  Looks like I will need to get up 15 min earlier on swim days. It was great having a workout provided.  The 20x50 was brutal.

Also afterwards the lifeguard was nice enough to correct my form an let me know I was driving my right leg down to far and that when it kicks it should be a shallower kick.  

Gym 110105

Warm up:
1 Mile run in 6:55.


5x5 200# Squats (2:00 between set starts)(4 sets of 6 80# preacher curls between)
5/5/4/4/4 110# Overhead Press (2:00 between set starts) (4 sets of 8 Pull-ups  between)  
3x5 250# Deadlift(1:30 between set starts)
1x5 140# Hang Cleans

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups

Today was mentally tough, even just getting to the gym.  Made some progress on the OHP but still plateaued at 110. Finished all 5 sets of the squats but the last few sets were not full ROM so I am dropping 10% and working back up.  Tomorrow used to be a rest day but I will be running or spinning as I work up to 6 days a week in prep for my triathlon.  

Spin 110104

Tuesday morning class.  Class was packed with all the people trying to maintain their New Year's resolutions. Unfortunately this meant the instructor kept the class a little short with extra stretching at the end.

Gym 110103

Warm up:
1 Mile run in 6:46.

5x5 195# Squats (4 sets of 8 Chinups between)
5x5 160# Bench Press (4 sets 20 back extensions between)
3x12 Inverted Row

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups


Still getting full ROM on the squats, but definitely approaching my max - said the same thing last week but I know it is coming soon. Next week will be a test to see if I can up my bench beyond 165. I am going to increase my chin-ups to 9 per set next week as well.

Welcome 2011

Well, it is 2011 and it is following a good year(2010) for me athletically. Competitively, I completed another sprint triathlon, and ran 3 5k's. I even brought home some hardware - 1st overall in one of the 5k's.

My goals were listed here and I have crossed off the ones I completed.  My Crossfit goals fell to the side as I shifted my training to get ready for some triathlons.

Competitively:

• Place in the 90 miler
• Finish another sprint triathlon
• Finish another marathon
• Place in a road race in my age group.

Other:

• Get my body fat back to 7%
• Crossfit Total of 1000
• 5k in under 18min
• Bench 250

This year I have one major goal that I am focused on:

• Complete Ironman 70.3 Poconos

Other than that I am sure I will compete in a few other road races but right now that 70.3 is all I am worried about.