Crossfit/Run 151231

25/20/15/10/5

95# Power Clean
K2E
45# KB Swing

17 min

Ran home from Car Dealership ~11 min

Swim/Crossfit

Swam 1000 as warmup

WOD
20 min of:

5 185# DL
80# Goblet Carrie
Clean and Carry 45# KBs
12 Hand Release Pushups
12 Air Squats

Crossfit 151228

AMRAP 20 Min

Air Squats
Toes to bar
KB Swing
10 135# DL

13 rounds

5x5 Bench work with A 155#

Crossfit 151221

Twelve Days of Xmas WOD

1 Cluster 95# (Clean w/ Thruster)
2 Pistols (1 each side)
3 300 Meter Run
4 20" Box Jumps
5 35# KB Swings
6 Pull-ups
7 Hang Cleans
8 20# Slamballs
9 135# DL
10 35# Thrusters
11 Burpees

I had to stop at 11 due to time issues

Crossfit 151211

Dan's Birthday WOD

36 Reps...took to long to write it down and forgot

Turkey Trot 10 & 5K

Ran 10k Turkey Trot 42:29(6:50 pace)

Then ran 5k with my cousin and R. 49:50 (16:02 pace)

Crossfit 151123

4 min AMRAP at each station

1)
6 12# Wall Balls
6 12# Med Ball Slams
6 KB Swing Burpees

2)
6 Man Makers 30# DB
6 24" Box Jump
6 Burpees

3)
6 Bupree Thursters 65#
6 Jacks
6 Push-ups
6 Leg Levers

4)
200M Run
6 Pull-ups
6 185# DL

Everyone picked their favorite exercise (man makers were my choice)

Run 151122

Ran 3.36 Miles in 23:19( 6:57 pace)

http://www.mapmyfitness.com/workout/1257484573

Crossfit 151121

Strength:
3x10 Front Squat 45/95/135
3x3 Front Squat 175/165/175

10 push-ups
10 Cable rows between each set

WOD

3x
250 Meter Row
:50 Second AMRAP 65# Snatch
:50 RDL

Swim/Crossfit

Swam 1000 Yards

200 Free
200 Pull
500 For time 8:10
100 Easy

WOD:
5 rounds for time of
10 Weighted sit-ups 45#KB
10 45# KB Swings
10 45# KB Snatch Left
10 45# KB Snatch Right
10 30# KB Press Left 10 30# KB Press Right

16:56

Ran 1 Mile in 6:30

Swim 151117

Swam 2700 Yards - don't remember the break down

Crossfit 151114

3 Rounds of

1 Mile Run
5 Each Side 30# DB Snatch
15 30#DB Swing
5 Man-makers with 30# DBs

~27 Min Runs of 6:35/6:30/6:55

Man-makers were killer

Crossfit 151113

13 185# DL
13 95# Hang Clean
13 90# KB Push Press
800 Meter Run
13 185# DL
13 95# Hang Clean
13 90# KB Push Press
800 Meter Run
13 185# DL
13 95# Hang Clean
13 90# KB Push Press

39 Burpees

21:07

Crossfit 151112

WOD 1

5 Rounds for time

10 35# KB Swings
10 35# KB Squats (Right side)
10 35# KB Swings (Left Side)
10 35# KB Snatch (5 Each Side)
10 Sit-ups

11:38

WOD 2
4 Rounds of

:45 Seconds Boat Sit with 50#KB
:45 Seconds front plank on 50#KB
:45 Seconds of 50#KB Swing Burpee

Swim\Crossfit 151110

Swam 1000 yards

32 rounds of:

1 Burpee Pull-up
1 185# DL
10 Walking Lunge
25 yard carry w/445# Dbs on shoulders

31:09

Crossfit 151108

6 Rounds for time:

~1K (.6 Mile) Run
5 Man-makers w 10#DB

29:55

Crossfit 151106

"The Don"
60 Double Unders (180 Singles)
60 110# Deadlift
60 24" Box Jump
60 50# KB Swing
60 Knees to Elbows
60 Sit-ups
60 Pull-ups
60 Burpees
60 20# Wall Balls
*60 55# Thrusters

Ran out of time for Thrusters.

Definitely felt the affects of being sick all week. I was gassed from the start and just had to chip away at it all.  Took about 45 min.

Crossfit 151030

WOD

20 Pull-ups
Run 600 Meters
100 Leg Lifts (90 degrees)
10 95# Clean and Jerks

3 rounds in 27:54

Repeat of yesterday, body was sore and core was killing me.  I had to swap out the sit-ups because of tailbone.

Crossfit 151029

WOD:

4 Rounds of

20 Pull-ups
Run 600 Meters
100 Sit-ups
10 95# Clean and Jerks

3 rounds in 30:28
4 rounds in 44:00

I was going for 6 but tailbone was raw at the end of 4.

Bike 150514

Rode into work

23.5 Mile in 1:32:13 (15.3 mph)

http://www.mapmyfitness.com/workout/984656823

It was COLD.

Swim 151027

Warm-up
500 Free
3 x 100 Kick @ 1:30
4 x 50 Build @ 1:00

Main:
2 x 200: Pull @ 3:30
5 x 100 Free @ 1:00
1 x 200
10 x 50 Odd Free/Even Br/Bk/Br/Bk/Br

First swim since Marshman and I felt it!

Crossfit 151026

Strength

Clean and Jerk

3 reps of
45/95/115/115/115/115

Focus was on form and on some I did a good reps but also had some bad ones where I did not get under the bar.

WOD 1

9-7-5

95# Clean and Jerk
Chest to Bar pull-ups

4:57

WOD 2

21-15-9
115# Bent Rows
Burpees

5:43

Crossfit 151023

Warm up:

3 x 5 Back Squat (45/95/135) Very light - focus on form

WOD

4 x 3 Min Partner WOD
5 Back Squat (155/155/165/165)
Remainder of time alternate with partner 24" box jumps and 3 burpee pull-ups

Crossfit 151022

WOD

AMRAP

800 Meter Run
15 95# Front Squats
15 Hand Release Push-ups
15 Strict KB Shoulder Press )(35# KB's 1st round, 20 remaining)

5 Rounds + 300 meters of 6th

Shoulders are pathetic even when accounting for doing push-ups first

Finished with 100 meter walking lunge.

Crossfit 151020

WOD
AMRAP 25:00

50 yard 130# farmers carry(2 65# DBs)
6 155# DL
50 yard 45# waiters carry(25yards each side)
50 yard walking lunge

7 rounds all except walking lunge of 8th

Similar to last Tuesday's work.  Leg is almost healed from box jump accident on the 12th so hopefully back to the pool next week.

Squats and Run 151018

Front Squat work

Sets of front sqats, cable rows, push-ups

1: 3x65, 12 rows @ 55, 10
2: 3x85, 12 x 55, 10
3: 3x135, 12 x 55,10
4: 3x155, 12 x 70, 10
5: 3x165, 12 x 70, 10
6: 1x175, 12 x 70,10
7: 1x185, 12 x 85,10
8: 1x185, 12 x 85,10

Rounds of 1 mile then 10 burpee pull-ups

Miles @ 6:44/6:27/6:15

Run 151017

Ran 1.91 miles in 11:35 (6:03)

Was trying really hard to break 6 min and just missed it.

Crossfit 151016

Strength

Back Squat (after warm-up)
5-5-3-3-1-1

155/155/175/175/185/185

Felt good, focused on form and tried not to worry about the weight.  Definitely not where I have been in the past.

WOD
AMRAP 15:00
50 Single Unders
3 95# C&J
3 95# Back Squat
25 Yard Bear Crawl

7 rounds + 25 SU of 8th

Crossfit 151015

AMRAP 25 min

10 Bent over Rows 45# DBs
15 KB Swings 40#
400 Meter run

9 Rounds plus rows,swings, 200 of the 10th

4 min plank work.

Crossfit 151013

5 Rounds of 5 Shoulder Press:

45/65/95/95/95

WOD
AMRAP 20:00

50 yard walking lunge
5 95# Push-press
50 yard 120# farmers carry(2 60# KBx)
50 yard 40# waiters carry(25 each side)

6 rounds plus walking lunge of 7th

Crossfit 151012

5 Rounds of 5 Power Clean Practice:

45/95/95/115/135

5 Rounds for Time:

10 x 185# DL

10 35# KB Snatch (5 Each side)

10 Handstand Push-ups(kip)

10 30” Box Jump

17:46

Banged shin on last box jump - ouch

Run 151010

Ran 7.79 miles in 57:58 (7:26 pace)

Nice and easy birthday run.

http://www.mapmyfitness.com/workout/1205666501

Crossfit 151009

Warm up:

39 Reverse Burpees

For time

3 Rounds of

13 Pull-ups
13 75# Snatch
13 Situps
13 Air Squats
13 Man Makers (30# first round/25#/25#)

Run 151007

Ran 3.53 Miles in 24:05 (6:49)

http://www.mapmyfitness.com/workout/1201418659

Crossfit 151005

WOD 1

600 Meter Row
7 Min AMRAP
2 x 225# DL
2 Handstand push-ups

11 rounds - maybe 12.

WOD 2
600 Meter Run
7 Min AMRAP
2 x 115# Hang Clean
8 Air Squat

8 Rounds - held squat while waiting for bar.

Core:
90 seconds plank each position - Back/Left/Front/Right

Run 151003

Ran 6.38 miles in 44 min on the treadmill.

Mixed in the middle were 4 x 2 min @ 6% incline with 1 min recovery and 4 x 2 min @ 5k+ speed with 1 min recovery

Crossfit 151001

For Time

50 35# KB Swings
50(each arm) 35# KB  over head squats
50 weighted sit-ups - 35#KB
50 Bent Rows (each arm) 35# KB
50 Reverse Leg levers

23:10

Reverse leg levers were a lot harder than I thought.  I did 20 and then subbed in an alternate.

Swim 150929

Warm up:

500 Free

Main
8 x 50 25 - climb out - dive in - 25 @ 1:10
300 Pull
300 kick 4 x 75 @ 1:20
200 Pull
4 x 50 Fast @ :100
100 Pull
4 x 25 Fast @ :30

Cool Down
100 Easy

Crossfit 150926

Strength:

6 x 5 Bent over rows 95/95/105/115/125/125

WOD:

AMRAP 30:00

15 45# KB Swings
12 20# Med Ball Slams
100 Meter Walking lunge

8 rounds plus KB swings.

Wow 1/2 mile walking lunge - quads and glutes are screaming.

Crossfit 150925

Warm up:

Easy 1 mile run ~8:30

WOD
10,9,8,7...1

105# Clean
Run Stairs
70# Shoulder Press(2 35#KB)
Run Stairs
225# DL
Run Stairs

33:19

Did not run stairs for reps of 2 and 1, ran out of time.

Run 150923

Ran 4.08 miles  in 29:02 (7:07) pace

http://www.mapmyfitness.com/workout/1181929495

Legs tired from Monday

Run 150921

Ran 4.2 miles in 28:15 (6:43 pace)

http://www.mapmyfitness.com/workout/1178551315

Marshman 2015

Another year of triathlon's done.  I ended my year with my usual race of Marshman

This year I hit a PR of 1:00:54 which was good enough for 1st in my AG(43 total) and 17th out of 540.  By far my best showing.  Both my run and bike improved from last year while I was a minute slower on the swim.  After looking at other times  I think a portion of that swim drop was due to the course.

Swim:7:47
T1: 1:03
Bike: 38:13
T2: 1:00
Run: 12:49

Results 

If I want to have a chance next year I need to shave 2 more minutes off my bike time.

Run 150917

Ran 3.91 miles in 27:39 (7:04)

Hotter than I would've liked but it is what it is.

Swim 150915

Set 1:

1 x 200
6 x 50 @ :50

Set 2
4 x 150 pull @ 2:30
6 x 50 Kick @ 1:00

Set 3
3 x 100 IM @ 2:00
6 x 75 Free @ 1:30

Total 2250

Crossfit 150914

Deadlift - 225#

7x3

WOD:

2 Rounds for time of:

20 Calorie Low
30 Burpees
40 Ground to over head (55#) Did as Snatch
50 T2B (Did on Ground)
100 Foot Walking Lunge
200 Meter Run

24:05

Stayed light on DL and Overhead weight work.  Marshman is in less than a week and I don't want to get injured.

Crossfit 150913

Belated 9/11 WOD

For Time

2001 Meter Row
11 30" Box Jumps
11 Burpee Chest 2 Bar Pull-ups
11 70# KB Press(35# each side)
11 115# Power Clean
11 Toes to Bar
11 50 # KB Swing
11 165# DL
11 115# Push- Jerk
1.25 Mile Run

25:24 (1:49 avg Split on Row, ~ 6:25 avg on run)

Crossfit 150911

WOD

12 Min AMRAP

1 Power Snatch (75#)
2 Sit-ups
3 Weighted Dips (25#)
4 Push-ups

Increase reps by 2 every round.

6 rounds plus Sit-ups,dips,push-ups.

Did handstand work after.

Bike/Run 150909

Spin Class 30 min 11 miles

Run 2 miles in 12:48, cool down of half mile in about 3:30

Swim 150908

Warm up:
200 Swim
200 Pull
200 Kick
200 Swim

Main:

3 x 200 @ 3:30 Odd laps moderate, Even laps hard

10 x 100 @ 1:30 1st and 4th laps Fast, 2nd and 3rd moderate

4 x 75 Pull @ 1:30

2 x 50 Kick @ 1:00

Total 2900 yards

Crossfit 150904

2 10 min AMRAP. Try to improve on first round.

15 Thread the needle
15 Battle Rope Side to Side
15 Lunges
15 Single Arm KB Swings 35#

1st Round: 3 Plus Ropes,5 TN
2nd Round: 3 Plus TN and Ropes

600 meter run after each Round

Crossfit 150903

1 Mile warm up run (Y to Garage, + 6 levels of garage)

6 Levels of:
12 Air Squats
24 Jacks
Flight of Stairs

AMRAP 1 10:00 w/partner
5 Burpees
Ramp Sprint and back down(~50 yards)
Squat and hold while partner does burpees/run

6 Rounds

AMRAP 2 10:00 w/partner
6 Hands to Ground
Ramp Sprint and back down(~50 yards)
Plank and hold while partner does H2G/run

9 Rounds

Swim 150902

Swim

200 Meter Warm up
4 x 100 M
8 x 50 M @ ~ :60
4 x 100 M
8 x 50 M Pull
4 x 100 M
1 x 400 7:25
1 x 100 M Cool down

Regular Y was closed so when to UMLY and used 50m outdoor pool.  What a difference!  Need to make sure I get up to UMLY more next season.  I think it will really impact my endurance.

Run 150901

Ran 2.04 miles in 14:40 (7:10) as a warm up to hill repeats.

Ran 5 x .17 miles (two blocks of Biddle Street) and jogged return.  Each sprint up was under :58

Crossfit 150831

AMRAP 30 Min

25 Pull-ups Chest to bar
25 Air Squats
25 Ropes (Single or Double)
10 foot wall climb
600 meter run

4 Rounds + Pull-ups and Run.

Crossfit 150828

WOD

AMRAP 30:00

Points Game -30 total points per set, all sets equals 1 round

Set one:
1 pt Deadlift (135#)
3 pt Squat Clean (95#)
5 pt Snatch (75#)

Set two:
1 pt bench dip
3 pt KB Lunge (50#) both legs = 1

20 yard bear crawl

Set three:
1 pt Toes 2 Bar
3 pt Pull-up
5 pt Muscle up

6 rounds exactly

Round 1 (30DL, 10 Lunge, 10 Pull-ups)
Round 2 (10 SC, 30 Dip, 10 Pull-ups)
Round 3 (6 S, 30 Dip, 10 Pull-ups)
Round 4 (DL, 10 Lunge, 5 Pull-ups/15T2B)
Round 5 (10 SC, 30 dip, 10 Pull-ups)
Round 6 (6 S, 30 dip, 10 Pull-ups)

6 Min Abs

Crossfit 150827

Warm up:

5x5 Bench @ 135 - I am really weak right now after 9 months of tri training - ugh!

WOD:

For time:

200 35# KB Swings

150 35# KB Snatch

100 35# KB Shoulder Press

Broken into 10 rounds

29:19

Even though it went slow, I stuck with the Rx weight.  The shoulder press is what slowed me down, kept them strict with now push from the legs

Abs:

8 min AMRAP:

8 Flutters

8 Situps

8 Push-ups

8 Sit to Stand

6 rounds + Flutter/Situp

Run 150826

Ran 4.18 miles in 28:40 (6:51)

http://www.mapmyfitness.com/workout/1139124997

Good run, first real run since IMLP and it felt good.  Hot but not humid.

Swim 150825

Warm up:
500 Yards

Main 1
400 Pull
300 Kick
200 (alternating Free/Breast)

Main 2
3 x 200 Pull @ 3:30 (3/5 Breathing pattern)

4 x 150 Rotating 50 Fast

8 x 50 (25 Free/25 Breast) @ 1:00

12 x 25 Sprints Free/Non-Free(Breast/Back) @:30

Cool Down
 100 Easy

Bike/Run 150822

Did have time to do my usual Saturday Tri so it was just a duathalon:

Rode 11.76 mile in 39:51 (17.7)

http://www.mapmyfitness.com/workout/1132103921

Bad news is that the rear shifter broke. Thank god it didn't happen 75 miles early in IMLP!

Ran 3.37 miles in 22:04 (6:32)

Ran the first two miles hard - 12:24 and then backed off the pace to a 7 min pace.

Crossfit 150821

AMRAP 4:00 of each set

Set 1:
3 x 115#  Clean
7 x 24" Box Jump
7 x Sit-up

4 Rounds + 3 Sit-ups

Set 2:
3 x 245#  DL
7 x Knees to Elbows
7 x Sit-up

4 Rounds + 6 Sit-ups

Set 3:
3 x 75#  Snatch
7 x Burpee
7 x Sit-up

4 Rounds + 7 Sit-ups

5 Min ab work

Crossfit 150820

WOD

EMOM

5 Rounds of each set
Set 1:
10 Air Squats
10 Pushups

Set 2:
15 35# KB Swing

Set 3:
5 Each Side 35# KB Clean and Jerk

Set 4:
5 Each Side 35# KB Snatch

Then:
Tabata Goblet Squat hold

Bike 150819

Rode 24.13 miles to work in 1:24:46 (17.1 mph)

http://www.mapmyfitness.com/workout/1127750829

Good ride in, legs are still a little off but my longest ride since IMLP

Rode 21.88 miles home in 1:22:30 (15.9 mph)

http://www.mapmyfitness.com/workout/1128613191

Crazy hot and humid and it was a struggle the whole way home.  I got home and immediately went to work on trying to get my blood sugar up.

Swim 150818

Warm Up
200 Free
50 Double Arm Back
100 Free (25 Left arm/25 Right arm/50 Regular)
150 Pull

Main 1

600 Free :60 Rest
50 Back :30 Rest
400 Free :60 Rest
50 Breast :30 Rest
300 Free :60 Rest
50 Back :30 Rest
200 Free :60 Rest
50 Butterfly :30 Rest
100 Free

Main 2

4 x 50 IM Order FAST :20 rest
8 x 25 Free Spring :5 Rest

Cool Down:
300

Felt very good and really pushed the 600 and 400 - almost all out. Paid for it a little during the rest of the workout but it was worth it to get in some distance with good effort. Still working on butterfly

Crossfit 150817

FGB Variation:

3 rounds of:

1 min Burpees
1 min 20lb Wall ball
1 min SDLFP (75/45/45)
1 min push press (45/55/55)
1 min 24" Box Jump

1 min rest between.

Round 1 (22/24/23/29/19) - 117
Round 2 (19/22/25/25/20) - 111
Round 3 (19/21/24/24/18) - 106

Total 334

Warmed up with some handstand work, 7 min of ab work after.

Looked up old Fight Gone Bad and 385 was my PR in '08 and my last attempt was in 09 with a total of 371

Run 150815

Ran 3.17 miles in 21:39(6:50 pace)

I was hoping to be a little bit lower on the pace.  My legs felt good for the first time since IMLP but I was slowed due to being tired from the night before.

http://www.mapmyfitness.com/workout/1122284003

Swim 150814

Open Water Swim in Nantucket

~1 mile in 1/4 mile segments along the shore.

Swim 150811

Lots of IM - I still don't like the butterfly but now that IMLP is done I am forcing myself to do it during workouts.

3200 Yards in 1:40

Tri 150808

Rode 11.27 miles in 40:12 (16.8).  First few miles were really light and then picked it up.  First ride since IMLP.

http://www.mapmyfitness.com/workout/1110329369

Ran 3.36 miles in 25:22 (7:33). Walked the last .1 mile, ran first 3.25 in 23:24(7:11).  Run was good still getting my legs back from IMLP.  Hamstring still a little aggravated.

http://www.mapmyfitness.com/workout/1110351125

Swam straight 1000 yards in about 17 min - nothing crazy.

Crossfit 150807

5-10-20-10-5

Box Jump Burpee (24")

SDHP (60# KB 5-10-20 then 75# bar)

Front Squat 95#

14:33

6 min ab work.

Crossfit 150806

Warm up:

Light Back Squat
3x10 45#/75#/115#

WOD:
800 Meter Run
25 95# Back Squat
50 Knees to Elbow
100 Push-ups
800 Meter Run

15:58

Cool Down
2 Rounds of :

:30 Front Plank
:30 Right Plank
:30 Left Plank
:30 Mountain Climbers
:30 Boat
:30 Medball to Toes

Kept weight light as I easy back into non-tri workouts

Run 150804

Ran 4.75 miles in 37:52 (7:58)

It was very hot and my legs and body are still feeling Placid.  I had to walk about a quarter mile.

Crossfit 150731

WOD 1:

Warm up 400 meter run
21-15-9
65# Snatch ( very light as I get back to non-tri workouts)
Push-ups on plates
Air Squats
200 Meter run between rounds
Cool down 400 meter run

~ 9:45

WOD 2
Partner WOD
Combined
100 Pull-ups
100 Sit-ups
~ 6 min

Swim 150630

Set 1:

4 x 200 :20 RI
6 x 50 @ :50

Set 2
4 x 150 pull @ 2:15
6 x 50 kick @ 1:00

Set 3
4 x 100 IM (FR/BK/BR/FR) @ 2:00
6 x 75 @ 1:30

Set 4
4 x 50 @ 1:00
6 x 25 @ :30

Cool down:
100

Run 150629

Easy run post race. Ran to track then light speed work:

Ran 1.2 miles to the track in 9:48 (8:10 pace)

8 x 200 (100 walk between) @ :37 per 200

Ran 1.2 back in 10:34 (8:48)

Total: 4.05 miles in 37:21 (9:12 pace)

http://www.mapmyfitness.com/workout/1050401849

Run 150624

Ran 5.58 miles in 40:05(7:11 pace).

Last run before Tupper lake, good even pace in the heat.

http://www.mapmyfitness.com/workout/1043555851

Swim 150623

Warm up:
2 x 100
2 x100 Drill ( fist/5 stroke breath
1 x 100 Kick

Main 1

1 x 400 pull :15 rest
2 x 200 Moderate :15 rest
4 x 100 IM (FR/BK/BR/FR) @ 2:00
8 x 50 Kick @ 1:00
16 x 25 (4 Free/4 IM/4 Free/4 IM) @ :30

Main 2
3 x 300 (Pull/Free/Pull)

Cool Down
2 x 50

3500

Run 150622

Ran 5.15 miles in 39:19 (7:38 pace)

First 1.15 miles were covered in 10:36 (9:13 pace) The next 4 were covered in 28:43(7:11 pace)

Hot and humid again!

Bike/Run/Swim/Bike 150620

Bike
Rode to Y to meet the group 6.07 miles in 20:36 (17.7 mph)

http://www.mapmyfitness.com/workout/1037065211

Group Ride 11.36 miles in 41:02 (16.6 mph)
http://www.mapmyfitness.com/workout/1037091999

Run
Ran 3.23 miles in 20:41(6:24), first 5k in 19:28 (6:16). My fastest 5k in years and it was right off the bike.
http://www.mapmyfitness.com/workout/1037110699

Swim
1000 yards in 15 min(I didn't time it)

Bike
Rode 15.41 miles in 55:47 (16.6 mph).  Not a bad ride, I made it up as I went a long its not as good as planning a long route with minimal stop and starts.
http://www.mapmyfitness.com/workout/1037225113


Today was going to be a long ride but instead it was a good brick workout with a really strong run - which I needed mentally. I also need a day of training that wasn't by myself.  Next year for my long race I really need to find a group to train with.

Swim 150619

Warm up
200 Free
100 Kick
200 Free

Main
6 x 50 @ :50
4 x 100 @ 1:45
2 x 200 Pull @ 3:30
4 x 100 @ 1:45
6 x 50 @ :50

i did not want to get up this morning.

Run 150618

Ran 5.4 miles in 39:51 (7:22 Pace)

Overcast and near 100% humidity

http://www.mapmyfitness.com/workout/1035443373

Bike 150617

Rode to work 24.08 miles to work in 1:26:27 (16.7 MPH)

http://www.mapmyfitness.com/workout/1032971567

Rode home 21.97 miles in  1:19:04 (16.7 MPH)

http://www.mapmyfitness.com/workout/1033828645

Ride is was nice and cool, ride home not so much.

Swim 150616

Warm up

1 x 150 (50 Free/50 drill/50 Free)

Set 1

6 x 125 (50 smooth/25 fast/50 smooth) @ 2:15

4 x 50  25 Drill/ 25 non-free

4 x 50 25 non-free/25 free - 3 breaths.

Set 2

4 x 100 pull

4 x 100 kick

4 x 100 IM (FR/BK/BR/FR)

Set 3

4 x 75 (Hard -> Easy)

100 Cool Down

Bike 150613

Rode 23.02 miles in 2:00:24 in a group ride with my dad, uncle, and son.  I sprinted the hills to get in some good work.

Run 150611

Ran 4.4 miles in 32:37(7:24) in hot and humid weather.  Running when its over 90 is not fun.

Bike 150610

Rode 24.18 miles in 1:30:37 (16.0 mph)

Legs are definitely tired.

http://www.mapmyfitness.com/workout/1022761555

Rode home in two sections.  22.25 miles in 1:20:42 total, 16.5 mph

http://www.mapmyfitness.com/workout/1023621177
http://www.mapmyfitness.com/workout/1023771207

Legs are very tired.

Run 150609

Ran 4.3 miles in 31:05 (7:13 pace)

Felt good, it was 81 and muggy but I was pleased with how I felt.

Swim 150609

Warm up
400 - Every 4th lap BR

Main 1(1200):
100/200/300/300/200/100 :20 rest between set

Main 2(650):
Pull 100/125/150/125/100/50 :15 rest between

Main 3(450):
Kick 50/75/125/75/50/25 :15 rest

Main 4(300):
12 x 25 Sprint Odd Free/Even BR on :30

Main 5(1300):
2 x 500 Free
1 x 50 BR
2 x 100
1 x 50 BR

4250 Total

Run 150608

Ran 3.13 miles in 22:28 (7:11 pace)

Bike 150607

Rode 90.66 miles in 5:03:27 (17.9 mph)

Good ride and was holding a very steady 18.2 through 80 miles and then my energy level started to drop.  I lost most of my speed in miles 80-85. I will need to adjust my nutrition for these longer rides but 112 now seems doable.

http://www.mapmyfitness.com/workout/1018248061

Crossfit Swim 150605

Snatch
3x2 65/75/95

WOD
AMRAP 15 min
5 Dips
7 Front Squats 95#
9 Pushups
11 Pull-ups
40 yard run with 1 flight of stairs

7 rounds (6 plus all but the run in the 15min)

Swim
4 x 50
2 x 100
1 x 200
2 x 200 Pull

Metnally struggling this week.

Run 150604

Ran 3.3 miles in 22:47 (6:54)

Quick evening run

http://www.mapmyfitness.com/workout/1014713127

Bike 150603

Ride into work 24.28 miles in 1:32:29 (15.8 MPH)

Felt a little tired in the legs when I first started after yesterday's hard run but once we got moving I felt good.

http://www.mapmyfitness.com/workout/1012158845

Rode home at record speed 22.05 miles in 1:19:24 (16.7 mph)

http://www.mapmyfitness.com/workout/1013060157

Run 150602

Ran 6.28 miles in 42:43 (6:48) pace

Perfect weather for me, mid 60's , lite drizzle and cloudy.  I took advantage of coming off rest and set a PR for my 10k (42:11, 6:47 pace).   Felt great the whole run, mentally needed a solid run.

http://www.mapmyfitness.com/workout/1011150661

Stride 5k

Ran the STRIDE 5k with R.  He did great and finished in just under 40 min:

http://www.mapmyfitness.com/workout/1006633797

Bike/Run 150530

Rode 32.16 miles in 1:53:30 (17 mph)

(I was dumb and started my bike recording as a run)
http://www.mapmyfitness.com/workout/1006501435
http://www.mapmyfitness.com/workout/1006601437

Legs were tired from lots of riding this week.

Ran 5k off the bike in 22:37 (7:18 pace)

http://www.mapmyfitness.com/workout/1006633797

Run felt good.

Crossfit & Swim 150529

WOD

AMRAP 25 Min

10 Burpees
10 Leg Levers
10 Bent over rows 95/115
30 Single Unders
200 Meter Run

I think 10 but training partners said 11. This weeks high bike milage is starting to wear me down, can't wait till the rest day on Monday.

Swim:

Warm up:

400 Free
200 (50 BR/FR/BR/FR)

Main
1 x 300 1:00 rest
2 x 200 Hard 1:00 rest
3 x 100 Fast :30 rest

Cool Down
150 pull

Run 150528

Ran 4.06 miles in 30:16 (7:28 pace)

HOT and humid, was a tough run but I need to keep up the training in heat to get used to it.

http://www.mapmyfitness.com/workout/1004355465

Bike 150527

Rode to work - 24.03 miles in 1:26:16 (16.1 mph)

Humid but good ride, legs are still feeling the long ride from Monday.

http://www.mapmyfitness.com/workout/1002356097

Rode home - 22.05 miles in 1:24:12 (15.7 mph)

Tried to out race a bad storm and made it to Ravine road before the downpour started.Fun to ride in the rain, good practice.

http://www.mapmyfitness.com/workout/1003177661

Swim 150526

Warm up
1100 Free

Main 1
2 x 200 1 fast|1 easy @ 4:00
3 x 100 2 fast|1 easy @ 1:55
4 x 50   3 fast|1 easy @ :60

Main 2
2 x 200 Pull 1 fast|1 easy @ 4:00
3 x 100 IM (BR/BK/BR/FR) 2 fast|1 easy @ 1:55
4 x 50  Kick 3 fast|1 easy @ :60

12 x 25 4 rounds of (Fist Drill/Underwater kick/Fast) :40

Cool Down
100

3300 Totalt

Bike 150525

Rode 78.52 miles in 4:24:06 (17.8 mph)

Ride was good and and I was pleased with the effort, I ended feeling like I still had something in the tanks.  Nutrition is working well with Clif bars and Clif Shot Blocks.

I did a quick quarter mile run after just to test the legs and they felt heavy.

Run 150524

Ran 4.47 miles in 33:55 (7:35 pace)

Hot and hilly course - I hate the heat.

http://www.mapmyfitness.com/workout/998550309

Bermuda Swim 150523

Swam 1500 Meters in open water (~26:00 min) while on vacation.

http://www.mapmyfitness.com/workout/997313645

Run 150522

Ran 4.1 Miles on the treadmill in 30 min (7:19 pace)

Bermuda Swim 150521

Swam 1500 meters in the ocean while in Bermuda

http://www.mapmyfitness.com/workout/995030851

Bike 150519

Ride to work 22.36 miles in 1:22:39 (16.2 MPH)

Ride was good, roads were  slick so I had to really control my speed on descents.

http://www.mapmyfitness.com/workout/991365247

Rode home 22.12 miles in 1:21:29 (16.3)

Ride was good, weather was hot.

http://www.mapmyfitness.com/workout/992162063

Columbia Triathlon

Swim:

Swim was great, very comfortable with my pace and pleased with the result.

Bike

Good course, rolling hills. Chester County is great prep for a hilly course. Pleased with 19.25 mph pace.

Run

Again my weakest area, I was please I stuck out the run for the full 10k although it was tempting to walk one or two of the hills. I was hoping to keep the pace under 7:30 so I need to keep up my run miles up. The humidity  was definitely a factor on the run.

Pleased with my overall time of 2:33:49.  With the exception of the run I felt like I had plenty in the tank to swim further and to keep riding at the same pace. This was a full 2 minutes better than my Red Bank Oly a few years ago and that was with a tidal swim and flatter bike.  I shaved time off each area.

Crossfit & Swim 150515

WOD:

4 Rounds of:

5  75# Snatch
10 Pull-ups
15 20# Wall Balls
20 Sit-ups
15 Push-ups
10 95# Push Press
5  95# SDLHP

19:50

Swim

3 x 200 Free
3 x 50 @ :50
300 Pull
3 x 100 @ 1:45
300 Free

1650 Total

Swim was tough today after the WOD. It is amazing how much stregth I have lost in the last 2 months as I started limiting my Crossfit work and replaced it with IM work.

Run 150512

Ran 5.34 in 39:35 (7:24 pace)

It was hot and humid again today, warmer than Sunday but the sun wasn't as bad as there were a few clouds out there.

http://www.mapmyfitness.com/workout/982050571

Swim 150512

Warm up:

2 x :
200 Free
200 Pull
100 Kick

Main

12 x 25 @ :30
6 x 100 Desc 2-2-2 :20 RI (@1:55,@1:50,@1:45)
4 x 75 Pull 3-4-5 breathing every 25
4 x 100 Desc 2-2 :15 RI (@1:55,@1:50)
4 x 75 non Free (BR/BK/BR) :15 RI
2 x 100 Fast Free :15 RI (@ 1:45)

1x 1000 (17:45)

Cool Down
100 (FR/BR/FR/BR)

4200 Total

Run 150510

Ran 7.01 miles in 55:15 (7:55 pace)

Hot and humid, tough run mentally and physically due to the heat and tired legs.  I did focus on drinking while running and drank 32 oz during the hour but that probably still wasn't enough.

http://www.mapmyfitness.com/workout/979405647

Bike 150509

Rode 61.18 miles in 3:27:26 (17.7 mph)

Speed was above 18 avg until I came back through town, I need to start planning on coming around town to come home instead of through it.

http://www.mapmyfitness.com/workout/977578369

Crossfit & Swim 150508

WOD:

30 min AMRAP

200 Meter Run
10 Push-ups
15 Sit-ups
20 Air Squats
10 Burpee pull-ups

9 Rounds plus all but 8 burpee pull-ups of the 10th.

Swim

Warm Up
250

Main
4 x 250 200 Free/50 Breast :20 RI
1 x 150 Pull :20 RI
4 x 25 @ :30

Cool Down:
Easy 50

2000 Total

Bike 150506

Rode into work with John. 23.34 miles in 1:29:01

Nice cool morning and an comfortable 15.7 MPH speed.

http://www.mapmyfitness.com/workout/973369011

Rode home with John 22.04 miles in 1:25:05.

Lite drizzle during the ride but it was nice to have things cool off. 15.5 MPH

Run 150505

Ran 4.74 miles in 34:36 (7:18 pace)

http://www.mapmyfitness.com/workout/972334703

It was 80+ degrees and I am not ready for the heat.  I felt like I was pushing a 6:45 pace but was 30 seconds off that.  I really hope IMLP isn't during a heat wave.

Swim 150505

Warm up
550 Free

Main 1

100/200/300/200/100 :15 RI

Main 2

6 x 75 Pull @ 1:20
4 x 75 Kick @ 1:25
4 x 75 Free/Back/Breast @ 1:30

Main 3

10 x 50 ( 1-5 @ 1:00) (6-10 @ :55)

Main 4

4 x 250

Cool Down
50 Breast

4150 Total

Run 150503

Ran 11 miles in 1:21:14 (7:22 pace)

Good run through town, pace did not seem difficult which is great since it is faster than I have been running - especially since I did 50 mile ride yesterday.  Making sure I eat more and get a little extra sleep appears to be hleping.

http://www.mapmyfitness.com/workout/968816947

Bike 150502

Rode 51 miles in 2:51:34 (17.84 mph) followed by a quick transition run (.82 miles in 5:41 - 6:55 pace)

Ride felt great, mentally I needed the boost of a good ride.  I was riding at a 18.1 until I went through town and had to stop at every intersection. Transition run was also good, I was please that my legs felt good off the ride.

Ride
http://www.mapmyfitness.com/workout/967456461

Run
http://www.mapmyfitness.com/workout/967469509

Crossfit & Swim 150501

Started with light work sequence of DL/Snatch/Overhead squat. 4 Rounds of 1 rep each 45/55/65/75

WOD
AMRAP 20 Min
150 Singles
3 Man-makers 30#
6 T2B
20 yard bear crawl

6 Rounds Plus singles and man-makers

Swim

500 Warm up

Main:

300 Pull
3 x 100 Free Fast @ 1:45
300 Free
4 x 75 Free Fast @ 1:15
300 Pull

Cool Down

50 Breast
50 Free

Run 150430

Ran 5.69 miles in 39:45 (6:59 pace)

It is already getting to be warmer than I like.  I wanted my pace to be a little lower but I am still pleased considering I rode yesterday.

http://www.mapmyfitness.com/workout/965127413

Bike 150429

Ride to work:

Rode 23.77 miles in 1:25:25 (16.7 mph)
http://www.mapmyfitness.com/workout/963239289

The first few miles were really slow, need to improve my leg strength over the next 3 months. Colder than I would have liked.

Rode Part way home 13 miles in 49:44 (15.7mph)
http://www.mapmyfitness.com/workout/964012613

Took forever to get out of my office complex which killed the speed of my first two miles.  The next 10 were a good pace and then I slowed as I was in traffic for the last mile.

Lots of work and only 87 days left ....

Run 150428

Ran 4.05 miles in 28:55 (7:08 pace)

http://www.mapmyfitness.com/workout/962198803

Swim 150428

Warm up
700 Free

Main 1
3 x 300 Free :20 rest
3 x 200 Pull :15 Rest
3 x 100 @ 1:45

Main 2
6 x 75 Free/Back/Breast
           Back/Breast/Free
          Breast/Free/Free
          Free/Free/Back
          Free/Back/Breast
          Back/Breast/Free

Main 3
6 x 50 @ :50
6 x 25 @ :30 2 kick\2 Free with fins\2 Kick

Cool Down
600

4000 Total

Bike 150426

Rode 41:02 in 2:33:04 (16.1 MPH)

Still have so much work to do on the bike.  I am hoping with the start of riding to work my biking will pick up.

http://www.mapmyfitness.com/workout/959050775

Run 150425

Ran 14.02 miles 1:45:37 (7:32 pace)

Run was good, very hilly but I felt like I still had some gas in the tanks.  I made sure I carried water and did not suffer my usual neck cramps.

http://www.mapmyfitness.com/workout/958270429

Crossfit 150424

Strength

4x5
SDHP/Push-Press
95/95/95/105

WOD Partner WOD

10 42.5# Dumbell Snatch
L Sit while parter does snatch
10 42.5# Dumbell Snatch alt. arm
Hand Stand hold while parter does snatch

I should have gone uneven with 50# on the right. 42.5 was my limit on the left, shoulder stability muscles still aren't fully there on the left.

Crossfit & Swim 150423

WOD:

31 Burpees

5 Rounds of (last round 7 reps)

6 35# KB Thruster , single arm each side
6 225# DL
20 Yard Walking overhead lunge 45# Plate
6 Handstand Leg Levers

17:40 - I really hate walking over head lunges.

Swim
500 Warmup
10 X 100 @ 1:45
8 x 75 Pull @ 1:20 for first 4 and 1:30 for last 4
50 Breast cool down.

Run 150422

Ran 5.14 miles in 36:28  (7:05 pace)

http://www.mapmyfitness.com/workout/954156515

Good run, its getting a little warm though.

Run 150421

Ran 5.04 Miles in 36:25 (7:13 pace)

Good run, park was windy as always.

http://www.mapmyfitness.com/workout/952725599

Crossfit & Run 150419

Strength:

Snatch start with empty bar and move up 10 pounds each round 2 reps per round:

45/55/65/76/85/95/95/95/95

Partner WOD:
5 Rounds of

10 95# Squat Cleans
Chair sit with rings while partner does cleans
10 95# Squat Cleans
Hollow Rock while partner does rings.

Ran 2.0 miles in 19 min on treadmill.  Was good to run after the squat cleans as I had to work the lactic acid out of my legs. Good Brick

Bike 150418

Rode 44.66 miles in 2:49:12 (15.8 mph)

http://www.mapmyfitness.com/workout/948383419

Rode middle 16 with my dad which was great.  Nice to ride just for the enjoyment of it for a few miles.

Run 150417

Ran 4.03 miles in 28:35 (7:05 Pace)

http://www.mapmyfitness.com/workout/947119857

Weather is already warmer than I like

Crossfit 150417

WOD (Inspired by Fight Gone Bad)

3 Rounds no rest between rounds

 

Round 1 

10 75# Clean and Jerk (rest remainder of minute)

10 25# Weighted Sit-ups (rest remainder of minute)

12 24" Box (rest remainder of minute)

10 Lunges - each side (rest remainder of minute)

10 Burpees (rest remainder of minute)

Round 2 increase reps by 3

Round 3 AMRAP

18/26/21/17/17

Good effort, I would say the sit-ups were too much of a rest though

Crossfit & Swim 150416

WOD

20 Min AMRAP

35# KB Turkish Getup
35# KB Snatch
5 50# Kb Swing
5 50# Goblet Squat
35# KB Snatch
35#KB Turkish Getup Reverse

Lost track of rounds but I think 7 per side (14 total) My first time with Turks and need to work on form. This really showed how my left should stability still isn't there.

Swim:
500 Free Warm up
15 x 50:
     5 on :45/:45/:50/:55
     5 on :45/:50/:50/:55
     5 on :45/:50/:55/:100
1 x 300 Pull
4 x 75 @ 1:20 (25 sprint/25 easy/25 Sprint)
150 cool down (free/breast/free)

2000 Total.

Swim 150414

Warm up
4 x 300 Free  - 5 sec decrease, 30 sec rest

Main 1
100 Pull
4 x 25 fast @ :30
100 Pull
4 x 25 fast @ :30
100 Pull
4 x 25 fast @ :30
100 Pull
100 All out

Main 2
200 IM (Free/Breast/Back/Free)
200 Kick
4 x 100 @ 1:45

Main 3
8 x 25 Sprint @ :30
1 x600 Pull

Cool Down
150 (Free/Breast/Free)

3750 Total

Bike 150412

Rode 34.38 miles in 2:07:05 (16.2 MPH)

Roads are in terrible condition, definitely impacted my speed.  I tackled a few big climbs near me.  I am trying to make sure I get climbs in every ride in prep for Lake Placid.  Definitely need a lot more time on the bike.

http://www.mapmyfitness.com/workout/939726567

Crossfit 150410

20 Min AMRAP:

12 135# DL
14 Leg Levers
300 Meter Run

7 Rounds plus  DL and LL (going from track to weights probably cost me a round)

5 min core after

5x5 Bench
135/145/145/145/145

Crossfit & Swim 150409

WOD:

4 rounds of 20 of each movement:

burpees
squats
leg levers
24" box jump
50# KB Swing
20lb med ball slams
jumping jacks
push-ups
sit-ups
65# power snatch

39:15

This started to hurt at the start of round 3, need to get stronger on the lifts

Swim:

250 Free
250 Free/Breast alt. every 50

10x100 Pull @ 2:00

1500 Total.

Run 150408

Ran 4.01 Miles in 26:53 (6:42 pace)

http://www.mapmyfitness.com/workout/934755625

It was cold and drizzling.  I ran fast because I wanted to be warm.

Swim 150407

Warm up:
500 Free
10x50 Free decreasing stroke count on the 55 (~19 strokes per length)

Main:
50/100/150/200/250/200/150/100/50 Pull Pyramid :15RI
6 x 50 Non Free @ 1:05 (Breast/Back alt)
4 x 150 100 Swim/25 Kick @ 2:45
4 x 50 Sprint Free @ 1:00

Cool Down:
150 Pull
200 Free

Total 3550

Bike 150405

Rode 28.85 miles in 1:46.28 (16.3 mph)

http://www.mapmyfitness.com/workout/930596217

Climbing legs are not there yet, and the wind was brutal the last 8 miles.   A long way to go in the next 4 months!

Crossfit & Run 150404

Warm Up:

5 Mile Run http://www.mapmyfitness.com/workout/929103057

6 Rounds of:

9   75# Snatch
12 24" Box Steps
15 Battle ropes double arm
800 Meter Run

34:58 Min

Cool Down:
6 Mile Run http://www.mapmyfitness.com/workout/929201547

Crossfit 150403

Pre-WOD

2 Rounds of 115#

2 Power Clean
2 Hang Clean w/Squat
1 Jerk

WOD
5 Rounds of
8 T2B
10 Back Ext
48 Flutter Kicks
6 Front Squat 125#

Post WOD

5x5 Bench 145/145/145/145/150

Bench was pathetic and my left shoulder is still weak.

Crossfit/Run/Swim 150402

2 Mile TT - 12:47

5 rounds of
3 Deadlift @ 275#
7 PushPress @ 95#

100 KB Swings

Total time 26:09

Swim:

500 Free Warm up
5 x 100 @ 2:00 25 fast/75 easy

8 x 125 pull @ 2:45

50 Cool down.

2050 total

Bike 150401

Rode 50 min on the trainer 14.14

From triathlon.competitor.com

Warm-up
10 min fairly easy, building towards Zone 2
3×30 sec high cadence, 30 sec soft pedal recovery
3 min Zone 2
2 min Zone 3
2 min easy
= 20 min total

Main Set
3 Rounds of
4 min at 80–85% power/85-90% HR
1 min at 95–100% power/95–100% HR
3 min at 50% power/easy effort, HR should get back to Zone 2
2 min at 60% power/HR should be steady Zone 2 miles

Getting better at morning motivation for solo rides but the effort still isn't up to par.

Swim 150331

Warm up
250 Free

Set 1:
4 x 200 :20 RI
6 x 50 on :50

Set 2:
4 x 150 Pull on 2:30
6 x 50 Kick on 1:00

Set 3:
4 x 100 IM (Free/Back/Breast/Free) on 2:00
6 x 75 on 1:30

Set 4:
4 x 50 Choice (Free/Breast/Free/Breast) on 1:00
6 x 25 Sprint on :30

Cool Down:
100 Free

Shoulders were really tired today - don't know why.

Run 150329

Ran 14 miles in 1:48:34 (7:44) pace

Good run, felt strong through the first ten before fatigue started to set in.  Mile 13 was rough due to the monster hill on it.  Need to work out my run nutrition.

Bike 150328

Rode 1:44 min on the trainer - 30.75 miles, 17.8 MPH

Mixed in 3 rounds of sprints :15/:45, :30/:30,:45/:15, 60

Also did 8 x 4 min on 1 min off

Crossfit 150327

WOD1

15.5 Mod:

27-18-9
Row for Calories
60# Thrusters

~7 min

WOD2
27-18-9
Burpees
50# KB Swing

5:40

Sore from yesterday and still a little tired from cold but definitely on the mend.

Crossfit & Swim 150326

20 Rounds for time of :

3 Pull-ups
6 Toes-to-bar
9 Push-up
12 Squats
15 Sit-ups

~38 min

Swam 500 yards as a cool down

First 16-17 rounds went great then I hit a wall .  My cold definitely impacted my endurance on the WOD.  I swam more to cool my body off than anything else.

Run 150323

Ran 13 miles in  1:38:58 (7:36)

Kept a nice even pace and was trying to average a 7:30.  Had really bad leg cramps the last 2-3 miles.  I need to focus on staying fully hydrated - both before and during my long runs.


http://www.mapmyfitness.com/workout/915084565

Bike 150321

Rode 27.86 miles on the trainer in 1:36 min. (17.4 pace)

Good effort today, much easier when riding with someone else!

Run 150320

Ran 3.2 miles in 21:55 (6:50 pace)

It was cold with a wet heavy snow.  Felt a lot slower than 6:50.

http://www.mapmyfitness.com/workout/911682853

Crossfit 150320

20 min AMRAP:

1 145# Clean
1 Muscle up (3 Pull-ups/3Dips)
1 Handstand Pushup (sub pike)

13 rounds.

Pleased with my cleans, I think I could have done 150 or 155 but it was my first time over 115 in a long time.  My shoulders felt strong for the first time since the accident. I am so close to the muscle up, I just need that final inch around the bar.  I feel like I have the height but can't get my hands under myself. Handstand push-ups are still aways off, the overhead shoulder strength isn't there yet.

Crossfit & Swim 150319

Crossfit WOD

3 Rounds of 8 min AMRAP:

Round 1:
10 35# KB Snatch(5 each side)
15 Situp to Stand

4 Rounds + Snatch and 10 Sit to Stand

Round 2:
10 95# Push Press
15 Burpees

4 Even

Round 3
10 30" Box Jump
15 Pushups

6 Even

Swim:
500 Warm up
5 x 100 Pull @ 1:45
5 x 100 Swim @ 1:45
100 Free
50 Breast
100 Free

1750 Total.

Run 150318

Ran 5.06 miles in 36:31 - 7:13 pace.  Strong head wind on the way out.

http://www.mapmyfitness.com/workout/909333125

Bike 150318

Rode 45 min on the trainer 12.68 miles.

Motivation on the trainer - especially in the early morning - is very low.  It has been a struggle.  I need to get riding outside soon just to get motivated again.

Swim 150317

Warm Up:

200 Swim
200 Kick
200 Pull
200 Swim

Main

3 x 200 Fast

10 x 100 1st and 4th 25 fast middle 50 moderate @ 1:45

4 x 75 Pull @ 1:30

2 x 50 Kick/50 Swim

8 x 25 Sprint @ :45

Cool Down:
400

3500 Total

Bike 150315

Rode the trainer for 45 min - 13.67 miles.

15 min warm up
3x5 on with 1 min rest between
13 min cool down

Nothing crazy, today is technically a rest day but I will be sitting in the car all day so I wanted a little motion to keep my body moving.

http://www.mapmyfitness.com/workout/904939847

Run 150314

Ran 9.47 miles in 1:08:38 (7:15 pace)

Perfect day for a run - misty and about 55 degrees.  Add in the fact that Williamsburg is flat it was a great run. Felt like I could have run a lot longer.

Crossfit 150313

WOD

8 Rounds of:

10 Burpees
10 40# Dumbbell Snatch (5 per side)
10 40# Goblet Squat
Hall Run + stairs

~1:50 per round + ~1:10 rest between

Post WOD core

Crossfit & Swim 150312

Back Squat (Light)

3 x 5 135/155/165

WOD

AMRAP
25 yard 45# plate overhead walking lunge
25 yard 95# Single arm farms carry using dumbell
12 60# Russian KB Swings

Swim:

1 x 250
3 x 500

1750 total

Focused on stroke.

Run 150311

Ran 4.53 miles in 31:55 (7:03)

The warm weather boosted my motivation from this morning, I could have run longer if I had the time.

http://www.mapmyfitness.com/workout/900567575

Bike 150311

Rode the trainer for an hour - 17.41 miles.

This was straight steady state - motivation was low.  I did mix in a few random minutes of increased tempo and gear changes.

Swim 150310

Warm up

500 Free
400 Pull
2 x 200 Free Negative split :20 rest (3:05/3:00)
4 x 100 Free Descend 1-2 then hold (1:35/1:45)
300 Kick
2 x 150 Free Negative split :20 rest (2:20/2:25) - went to fast on first one


Woke up lates so instead of getting in 3500 like I wanted I only got in 2300

Crossfit & Run 150309

WOD:

3 Rounds for time of

15 95# Cleans
20 20# Wall Balls
10 24" Box Jumps
400 meter run

~13:15

Tried to stay unbroken but in third round had to break the cleans (10/5) and wall ball (12/8)

Run:

Ran 3.32 miles on the treadmill in 25:00 (7:31) pace.

Did not try and go crazy on speed, Treadmill was boring as hell so I will need to think of something on days I am stuck using it.

Bike 150304

Rode the trainer for 60 min - 17.6 miles.

20 min warm up
4 rounds of:
   4 Intervals of 60 second on 15 off
Dropped a gear every round
5 min recovery
5 min of :30 on each gear from top - bottom.
10 min cool down.

First solo morning ride.  Glad I finally had the will to do it but need to get an earlier start so I can get 90 min in.

Run 150303

Ran 4.28 miles in 30:28 (7:07 pace).  Legs felt tired had to really focus on the road for black ice.

http://www.mapmyfitness.com/workout/891724769

Swim 150303

Warm up:
500 (odd 100's Free, evens stroke)

Main 1:
2 x 100 :20 rest
   50 Fast
   25 Recovery
   25 Fast

1 x 300 Pull

3 x 100 Kick @ 2:00

Main 2

8 x 100 4 @ 1:45, 4 @ 1:40
8 x 50 4 @ :55, 4 @ :50

Cool Down
100 Easy

2600 Total

Sore from yesterday and today I just felt slow and tired.

Crossfit 150302

WOD

12/9/6

95# Burpee Thruster
Situp to Push-up
Muscle Up(subbed 3x Dip/Pullup)

23 min

Practiced Double KB Hang Cleans before WOD

Tried Muscle-Up, very close so I am going to practice as part of my warm-up going forward.

Crossfit 150228

6 Rounds of

40 Push-ups(odd)/Box Jumps 24" (Even)
20 Battle Rope Upper Cuts
10 Knees to Elbows
5 115# Squat Cleans.

29 min

Cleans to box jumps were tough

Run 150227

Ran home from auto shop 1.91 miles in about 12:45 ~(6:45) pace

May have been a little faster but phone died cause of cold.

Run Number 2 back to auto shop 1.88 miles in 12:48 (6:48)

http://www.mapmyfitness.com/workout/887963157

Crossfit 150227

WOD

400 Meter KB walk - at side or over head 40#
8 rounds of:
    15 Situps with KB
    10 KB Swings
    5 KB Hang Clean
KB can't touch the ground

~16 min

Finished with 5 min of ab work.

Run 150224

Ran 3.3 miles in 23:07 (7:00 pace)

Ice on the path affected the pace a little.

http://www.mapmyfitness.com/workout/885132059

Swim 150224

Warm up:
500 Free

Main
100/200/300 Free :15 sec rest
300/200/100 Free Pull :15 sec rest
12 x 50 kick on the minute
6 x 75
     1-3 50 Stroke/25 free (Breast/Back/Breast)
     4-6 50 Free/25 Stroke (Back/Breast/Back)

Cool Down
East 50

Crossfit 150223

22 for 22 for time

22 Mountain climbers after each exercise:

Burpees
Deadlift
Push-ups
KB Swing(40#)
KB Clean(40#) 22 each side
Knees to Elbows
Lunges
Toes to Bar
Shoulder Press
Goblet Squat
Pull-ups

~21:30

Bike 150221

Rode 34.29 Miles on the trainer in 1:56 min.

Main part of the workout was a Tabata on each gear moving down and them back up the rear cassette.

Crossfit 150220

Strength

5x5 Push Press
115/115/115/115/125

Should have gone heavier

WOD
20 Min AMRAP

25 - Sit-ups
20 - 35# KB Snatch (10 per side)
15 - 35# KB Swing
10 - 35# KB Goblet Squat
5 - Pull-ups

5 Rounds plus Sit-ups and Snatch of 6th

Swim 150219

Long Set Day

250 Free
500 Free
1000 Free

Swimming after WOD is great.  Plus it allows to focus on form when tired.

Crossfit 150219

15-12-9 reps for time of:

Burpee Box Jumps (30")
115# Hang Clean
Hand Release Push-up

One Min Plank
**Rest 3 minutes 

12-9-6 reps for time:

Burpee Box Jumps (30")
Hang Clean
Hand Release Push-up

One Min Plank
**Rest 3 minutes 

9-6-3 reps for time:

Burpee Box Jumps
Hang Clean
Hand Release Push-up

One Min Plank

Total ~ 32 min including rest.

Run 150218

Ran 4.22 miles in 29:51 (7:04 pace).

http://www.mapmyfitness.com/workout/879623703

Swim 150217

Warm up:

200 Free
150 Drills
150 Pull

Main
600 Free 1 Min Rest
50 Back :30 sec Rest
400 Free 1 Min Rest
50 Breast :30 sec Rest
300 Free 1 Min Rest
50 Back :30 sec Rest
200 Free 1 Min Rest
50 Breast :30 sec Rest
100 Free

2 x 50 Sprint with :20 sec rest.

2400 Total.

My real warm up was shoveling my driveway, followed by a cool down of the same.

Crossfit 150216

Strength

Alternating Minutes of
3 DL
50 Jump Rope Singles

12 Minutes total. DL Weights 225/275/275/275/275/275

Grip was a struggle at 275.

WOD

2 Rounds for time of:

30 Pike Push-ups
30 Roll Over Burpees
30 Knees to Elbows

~ 14 min

Bike 150214

Rode 1:20  in on the trainer - 23.75 miles

"Hill Climbs"
20 seconds in each gear, moved up and down the cassette at the same RPM ~ 75

Run 150213

Ran 4.29 miles in 31:22 (7:19 pace)

iPhone quit on me due to cold, thank go I brought my watch this time!

Crossfit 150213

Valentine's Day

2 Rounds for time of

14 20# wall Ball
14 Pull-up Burpees
14 Cal Row
14 Toes to Bar
14 35# KB Snatch (each side)
14 Double Unders (subb-ed 3x1 singles)
14 115# Clean and Jerk

21:40

Swim 150212

Post WOD Swim

1 x 250 Warm up
2 x 750 Main.  First 750 tried to focus on catch, second tried to focus on keeping head down.

Total 1750

Crossfit 150212

AMRAP 30 Min

10 Deadlift Burpees (135#)
20 Pull-ups
30 Box Jumps (24")
40 Push-ups
30 Goblet Squats (35#)
20 KB Swings (35#)
10 DB Thruster (25#)

1 Min Rest

3 rounds plus DL and Pull-ups

Run 150211

Ran 4.32 miles in 29:49 (6:54 pace)

Felt good, I think I could have held the pace for a few more miles.

http://www.mapmyfitness.com/workout/872805209

Swim 150210

Warm Up:
1x250

Drills
5x50 Fist Drill @ 1:00
5x50 (25 fast/25 Easy)

Main:
2 Rounds of
     300 Pull
     3x100 Strong @ 2:00
     2x150 (50 kick/100 Swim) @2:30

Cool Down
2 x50 (25 underwater/25 back)
1x250

Felt slow today, tried to stay focused on my form.

Crossfit 150209

WOD

5000 Meters

5 Min intervals stop every 5 min for 25 squats, 25 push-ups

3 rounds plus ~3 min.

Worked on overhead squat form after.

Bike 150207

Rode 24.75 Miles in 1:20 on the trainer

Main set was 4 x9 min @ ~ 90 rpm cadence.  3 Min rest between intervals.

2 Tabata before cool down

Core

Swim 150205

Post WOD swim.

3 x 500
1 x 250

1750 total

Steady state swim, first 500 was tough coming off the crossfit WOD.

Crossfit 150205

For time (37 min)
Burpees were brutal

[50 KB Swing

 50 Push-up 

 10 Sit - up

 10 Burpee] 

Run Hall way + stairs

[40 KB Swing

 40 Push-up 

 20 Sit - up

 20 Burpee] 

Run Hall way + stairs

[30 KB Swing

 30 Push-up 

 30 Sit - up

 30 Burpee] 

Run Hall way + stairs

[20 KB Swing

 20 Push-up 

 40 Sit - up

 40 Burpee] 

Run Hall way + stairs

[10 KB Swing

 10 Push-up 

 50 Sit - up

 50 Burpee]

Run Hall way + stairs

Run 150204

Ran 3.55 miles in 26:12 (7:23 pace)

http://www.mapmyfitness.com/workout/865247445

Run 150203

Ran 4.07 miles in 29:07( 7:10 Pace)

Icy patches caused me to slow down here and there.  Didn't feel like I pushed the pace which is good.

http://www.mapmyfitness.com/workout/864152981

Swim 150203

Warm up:
1 x 500 Free
2 x 50 Free @ 1:00

Main 1:
5 x 100 Pull @ 1:45
2 x 100 Kick @ 2:00

Main 2:
5 x 100 IM (Free/Back/Breast/Free)
2 x 100 Free @ 1:45

Main 3:
5 x 100 Free 50 Fast/50 Easy @ 1:45
2 x 75 Stroke/Free Stroke

Main 4:
5 x 50 Fast @ 1:00

Cool Down:
100

Total 3000

Crossfit 150202

WOD
21 95# Power Cleans
21 Knees to Elbows
9 24" Box Jump
9 25# Dumbell Thruster

15 of each

9 95# Power Cleans
9 Knees to Elbows
21 24" Box Jump
21 25# Dumbell Thruster

12 min

CORE
5 rounds of
10 Double Leg ups
10 Push-ups
10 Single Leg raises(10 each leg)
10 Leg Levers
10 Sit-ups

Bike 150131

Rode for 1:15  - 22.17 miles 

High cadence intervals first 50 min was ~17min warm up and then 4x7 with 2 min rest between.

~.75 mile run 

5 min core

Back on bike for more high interval work for remainder. 3x5 min with 3 min rest between.

Tired after the week and ready for rest tomorrow.

Run 150130

Ran 4.44 miles in 32:48 (7:23 pace)

Legs were heavy from the last few days of workouts, made me think of having heavy legs coming off the bike.   Also, parts of the path were slick so I took it easy at times to avoid injuring myself

http://www.mapmyfitness.com/workout/860306775

Crossfit 150130

For Time


Row 1,000 meters (Run 800)
30 dips
30 Leg Levers
75-lb. sumo deadlift high-pulls, 30 reps
30 hand release push-ups
30 Sit-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

24 min even.

Crossfit 150129

WOD

'Triathlon'
AMRAP 25:00
(Swim)
12 50# KB Swing
6 65# Double Thruster
(Bike)
24 Mountain Climbers
48 Squats
(Run)
400 Meter Run

6 rounds plus KB Swings

Run 150128

Ran 3.67 miles in 26:04 (7:06 pace)

Easy paced run.

http://www.mapmyfitness.com/workout/858221953

Swim 150127

Warm up:
500 yards Free
3 x 100 Kick @ 2:00
4 x 50 Free build @ 1:00

Main:
 2 x 200 Pull @ 3:30

5 x 100 Free @ 1:45

1 x 200 Free @ 3:45

10 x 50 Odd Free Even Choice (Alt Breast/Back) @ 1:00

Cool Down:
 1 x 200

Run 150126

3.16 miles in 23:25 (7:24 pace)

Quick run before the snow storm set in.  Kept the pace comfortable.

http://www.mapmyfitness.com/workout/855945617

Crossfit 150126

Strength
High Rep Squat
4x10 @ 135 - could have gone higher to 145 but focused on getting full ROM.

WOD


21/15/9
185# Deadlift
24" Box
Pull-ups

9:21

Did core work after.

Bike 150124

Rode the trainer for 90 min 24.5 miles

Warm up then, 5 x 5 Min on 2.5 min off - 80%/85/90/95/100 took about an hour

5 Min of core 3 x 10 hoppers/10 push-ups/10 Single leg lifts(each side)/10 double leg lifts/10 sit-ups

5 x 2 min on 1 min off - 80%/85/90/95/100 followed by cool down until 90 min

 

Still along way to go.

Crossfit 150123

WOD:

AMRAP 15 Min

10 95# Front Squat
15 50# KB Swings
20 35# DB Bent over row
25 Bench Dips

4 Rounds plus squats, kbs, and 13 rows

Very sore from yesterday

Crossfit 150122

WOD:

5 Rounds of:

9 75# Power Snatch
18 Burpees
9 Pull-ups
18 12# Med ball Cleans(round 4 was 20#)
40 yard bear crawl

~35 min

This one was tough!

Run 150120

Ran 3.14 Miles i n 21:09 (6:44 pace)

Really pushed the pace cause I was short on time.

http://www.mapmyfitness.com/workout/849439453

Crossfit 150119

Strength Training:

5x5 Back Squat
165/175/175/175/175

WOD:
21/15/9/6/3

Single Arm Overhead Squat (35# KB Right 20# KB left)
30" Box jump (Round of 21 was at 24")
Toes to bar
300 Meter Run

~22 Min

Finally over my fear on the 30" Box Jump

Bike 150117

Rode for 1:20 on the trainer.  Lots of steady state with some intervals mixed in.

Crossfit 150116

5x5 Shoulder Press
65/95/95/95/95

WOD
21/15/9/6

135# DL
One Arm Walking Lunge (35# Right, 20# left)
50 Jacks

12:04

Shoulder Press was definitely make I could do for 5 reps.

Run 150115

Ran 4 miles in 28:54 (7:13 pace)

http://www.mapmyfitness.com/workout/843910785

Crossfit 150115

WOD 1:

12 min AMRAP of
10 60# Russian Swings
12 24" Box Jumps
14 60# Goblet Squats
Run 20 yard plus one flight of stairs

4 Rounds plus Swings and Jumps

WOD 2:
12 min AMRAP of
10 Leg Levers
12 Situps
14 Burpess
1 35# KB Snatch - each side
Run 20 yard plus one flight of stairs

4 Rounds plus levers and situps

Run 150113

Ran 3.84 miles in 27:39(7:12)

One monster hill in this one.

http://www.mapmyfitness.com/workout/841883853

Swim 150113

Warm up:

300 Free
200 Pull
100 Kick

Main:

6 x 100 Free (:15 Rest)
5 x 100 Pull (:15 Rest)
4 x 100 Kick (:15 Rest)

10 x 50 @ 1:00 (Odd Sprint/Even Easy)

Cool Down:

50 each of Breast/Back/Free - easy

2750 Total

Crossfit 150112

5x5 Bench

135/145/155/155/145

Weak as usual

WOD
7 Rounds of
7 Burpees
7 95# Push Press
7 Toes to Bar

~13 Min

Very stiff and shoulder was angry afterwards.

Crossfit 150109

AMRAP 21 Min

21 Squats
18 Burpees
15 95# Cleans

20 Yards Farmers carry w/ 50 KBs
20 Yards Walking Lunge

5 Rounds except Farmers/Lunges

Crossfit 150108

5 Rounds of 4 Min

300 Meter Run
20 12# Wall Bal
15 (each arm) 35# KB snatch
20 24" Box Jump
15 65# Power Snatch

At the end of each 4 min - Run 300 and pick up where left off of others

3 Rounds of reps + start of wall ball round 4

Run 150107

Ran 3.33 miles in 24:14 (7:17 pace).

Cold and snow still on the roads.  Good to get first run of the year in.

http://www.mapmyfitness.com/workout/836198593

Swim 150106

Warm up:
500 Yards Free

Set 1:

400
200
100
50
:30 rest between each

Set 2:

4 x 100 Kick (Free/Back/Side/Free) @ 2:00
4 x 100 Pull @ 1:45
10 x 50 Free @ 1:00 (:45 each)

Cool Down 50 Breast

2600 Total.

Crossfit 150103

First WOD of the new year:

20 min AMRAP:

5 95# Push Press
10 Hand Release Pushups
15 Battle Ropes(rotate through Single/Double/Single reverse/Uppercut)
20 Med 12# Ball Slams

11 Rounds + Push Press

Shoulders are toast, still have mild discomfort in left shoulder