Another Swim

Went to the pool and completed 1150 yards as follows:

6x50
2x75
4x100
1x200
2x50 @ top speed - slow in my case

Worked on breathing technique, by the last 200 I was starting to figure out the rhythm.

Finished with 3 rounds of
10 pull-ups (different grip each set)
5x135 front squat.

Continuing to mix in push-ups during the day.

Swim with Kids

Took the kids to the pool and was able to squeeze in about 800 yards of laps through out the afternoon. Focused on breathing. Longest interval was 4 laps, also had 4 3 lap intervals. Other than that I have been trying to keep up with sets of push-ups during each day.

Night Run

Ran 6 loops of MapMyRun - Neighborhood last night in 35:38. Also did 50 push-ups.

Intervals

Ran intervals in my neighborhood

.20 at race pace
.05 spring up hill
10 push-ups
.05 mile jog
10 pullups
.20 at 80% race pace.

I tried to do as many intervals in 30 min as possible. ended with 6 plus .2 sprint

Run on the beach

Ran 3 miles on the beach in Ocean City. Ran barefoot for the first time in a long time

First Swim

Swam today. Warmed up with 30 pull-ups and 1000 meter row in 3:47. Swam half mile in the pool. I really need to work on my breathing technique.

And I am back

Haven't been doing much of anything since I have been transitioning between. Just random sets of push-ups and pull-ups. I did get out today at did 18.5 miles on the bike w/ average speed of 16.5 mph. Finished with 4x 10 sets of pull-ups

Crossfit 100509

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

21:15 (6:28/7:37/6:39) rest of time was transitions

Warmed up with:

10 Pull ups/10 dips/10 135# BP/10 close grip chin-ups/10 135# BP

Nothing Much

1000 Meter row in 3:56
Light front squats and ab work. Still recovering from yesterday.

TD Bank Five Boro Bike Tour

My dad and I did the TD Bank Bike Tour. The course was 42 miles and we finished in about 3 hours. It had lots of stop and go but it was good practice for being on the bike.