Crossfit 160207

Warm up
1000 M row
Several Set of Squats 5/3/1 reps.  Did singles at the end @ 215.  Finished with one set of ten @ 135

WOD:
21/15/9
Box Jump Over (16")
K2E

Tabata Sprints (40/20)
@ 8.5 MPH, 6.0% Incline

Run 160204

Ran 4.13 Miles

No idea the time, I just ran and didn't want to worry about time as I needed the mental break.

Run 160113

Ran 4.04 Miles in 29:56 (7:24)

http://www.mapmyfitness.com/workout/1308308391

First run of the new year

Crossfit 160103

Squat work  5x3 165/175/185/185/185

Breathing Squat between @ 225

5 Rounds of:
15 24" Step ups (first round were jumps)
95# Snatch
600 Meter Run
~25 min

Run was at 9.5 for first 3 but had to drop to 9.3 and 9.0 for last two

Crossfit/Run 151231

25/20/15/10/5

95# Power Clean
K2E
45# KB Swing

17 min

Ran home from Car Dealership ~11 min

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)

Run 151122

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

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

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

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 151108

6 Rounds for time:

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

29:55

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.

Run 151010

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

Nice and easy birthday run.

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

Run 151007

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

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

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 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.