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