5 Miler Run

Ran 5 miles in 38:18 - 7:42 pace

Run with Carrie

Carrie and I ran 3 miles at the local park. Each lap was a half mile.

Front Squats

Warm up 1000m on erg damper @ 6 1:48 split 3:36
10 Pull-ups
25 push-ups
3x135 Front Squat (Cleaned from Floor) A2A
50 Sit-ups
3x145 Front Squat (Cleaned from Floor) A2A
25 Med ball twists
3x155 Front Squat (Cleaned from Floor) A2A
15 each side side plank knee raises
10 Pull-ups
10 45# OHS

Today called for 7x1 Back squat for the Crossfit WOD. The only rack in the gym was taken so I improvised and still focused on squat strength. I was pleased to still be cleaning the weight from the floor.

Trying to get back

So I haven't done anything but random sets of pushups for the past 5 days do to a variety of reasons. So today I decided to do a general workout to get moving again and get some general Crossfit motions down.

1000 meter Row damper@6 3:40
25 push-ups
10 pull-ups
50 sit-ups
25 back ext.
10x135# bench
10x135# DeadLift
10 Chin-ups
Side Plank knee raises - 20 each side
4x165# Bench(BW)
5x135 Clean with Front Squat
1 Mile run @ 7:30

Took body weight for first time since Sept.
Body Weight Bench Mark:
159.2 lbs, 8.9% body fat.

Crossfit 100118

Deadlift 3-3-3-3-3 reps

225/245/265/275/275

Compare to 090104

Started with a 2 mile warm-up on the treadmill @ 7:30 pace. I did various ab work between the deadlift sets.

Crossfit 100116

"With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes."

30 rounds
54/6/45/15/53/7/40/20/54/6/40/20/53/7/45/15/52/8/40/20/48/12/40/20/46/14/40/20/38/13

In hindsight I wish I had dropped the pre-push-up rounds to 35 towards the end. I think I could have made it a couple more rounds. Legs are like jelly right now.

Crossfit 100113

"Lynne"

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

BP (165) 6/6/5/6/6
PU 14/11/9/10/11

Compare to: 090724

I am down two more on the bench and five on the pull-ups, which considering how I feel I was expecting much worse. While I am now at a point that I can work through my cold it has been at least a month since the last WOD where I have felt "strong". I hope whatever is dogging me clears up soon. I warmed up on the bike for 10 min(5k) since that seems to clear my head. I also finished with another 5 min(2.5k) on the bike.

I did ab work between the rounds of Lynne.

Run Some More

Another run outside. 3.53 miles in 27:51 and my regular pace of 7:54. Finished with pull-ups and push-ups.

Run

Ran 4.5 miles in 35:24 or a 7:54 pace. I am slowly increasing my weekend runs to build back up to a half-marathon. Right now I hope to add .5 miles each week until I hit ten, then I will add a mile each week. My pace is well off my old pace but I think that will come back as I start to run more outside. I finished with push-ups and pull-ups.

Crossfit 100105 (Mini-Micheal)

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups (subbed regular sit-ups)
25 Hip Extensions (subbed back extensions)

15:07(3:03/3:04/3:00/3:07/2:53)

Started with 3 rounds 10X145# Bench and 10 chin-ups. Then three rounds of 135 Clean + 5 front squats.

Finished with rounds of 10 x 35# DB Swing, 10 medicine ball push-ups.

Still have a cold but it has reduced to the point I can work through it.

Run

Ran 3.2 mile course around my house in 24:39. Really need to ramp up my endurance if I want to do well in some triathlons this year. Cold is there but didn't affect my run as much today

Sick

I am still not feeling well. I can't shake my cough or the fatigue that is going with it. I attempted to workout today but with out success. Hopefully a little more rest will do the trick.

Crossfit 100101

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


Cindy 23 rounds + 5 pull-ups + 9 pushups(12 rounds in the first 10 min)

Compare to 091110(25+)

Warmed up and cooled down with 500 meter rows.

Today was purposely paced as I am still struggling with a cold. I am feeling very fatigued lately.

Crossfit 091231

"Angie"


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

12:51 (2:44/3:15/4:00/4:15)

Compare to 091116 (12:51)

I full minute plus off my PR two months ago. Overall I am feeling fatigued - I guess carry over from the flu. In particular my pull-ups really killed my time.

Finished with 3.15 in 10:30 on the bike.

Crossfit 091225 & Crossfit 091227

091225

Bench Press 1-10-1-20-1-30 reps

185/135/185/115/185/95

I could have started a little - maybe 5lbs - on the first 2 sets but 185 was my max for the other two and in order to keep unbroken sets I think the weights are where they needed to be . . . that's depressing.

091227

Row 5k

19:17

Compare to 19:11 (Non-Crossfit WOD)

Row was good, I still am feeling fatigued from my cold but can't complain with the times.

Back to running

Ran just over 4 miles near my house at a 7:42 pace. It was very cold out but was good to get back out there.

Welome to 2010

Well, it is 2010 and it is following a average year(200) for me athletically. Competitively, I completed a sprint triathlon, ran a 5k, and finished the Long Lake Long Boat Regatta. I even brought home some hardware - 1st in my age group for the 5k and 3rd overall in the LLLBR

My goals were listed here and I have crossed off the ones I completed

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

So for this year I will carry over the uncompleted items and I am going to add the following to my competitive list:

• Complete another sprint triathlon and podium
• Complete an Olympic distance tri - this will be a stretch