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