12/30 WOD

noon
endurance: 'bike TT'

bike 3.5 miles gv

my time = 12:53pr

12/29 WOD

soccer game

12/28 WOD

i almost didn't do this wod today. the holidays have taken over my life & diet. HELP!!!


8:30am
endurance: 'run tt'

run 1 mile - rios

my time = 9:30 (pr for road course mile)


preworkout weight = 270 (garage scale)

10/24 rest day

pre xmas weight = 273 (home scale)

12/22 WOD

8am
strength: 'ohs/sdhp/ incline'

ohs 4x5 = #95,#115,#135,#155
sdhp 3x5 = #95,#135,#155
incline 3x5 = #135,#155,#175


thruster challenge: 9 reps @ #155 (5,4)

12/21 WOD

i am very happy with my performance today considering that my mileage has really fallen off to the point of not doing any endurance training last week. but there is a tri coming up at the end of february and i need to start focusing. today was a great first day towards that goal by setting a personal best in this brick workout.

8am
brick: 'bike/run'

bike 3.5 miles (gv) = 13:08 (:00 - 13:08)
T2 = 1:17 (13:08 - 14:35)
run 1 mile = 10:59 (14:35 - 25:34)

total time 25:34pr


preworkout weight = 265 (garage scale)

weekly mileage

disappointing! on 2/21 there is the triton triathlon here in san diego so i need to start getting my mileage up again.


swim=0
bike=0
run=0

12/19 WOD

this was the same wod that was part of the 3 wod's during the xfit games. my time was 13minutes + then and today i nailed it in 10:34. eventhough i have mentally been fatigues my body is definitely still making gains.

8am
xfit: 'strength/ DL, burpees'

press 3x5 - (135,155,165*) *push press
back squat 5x5 - (135,185,225,275,305)

xfit: 5 rounds for time
5 #275 deadlifts
10 burpees
my time = 10:34pr

core:
sit ups - 2x15

12/16 WOD

doing the pull ups in the squat rack was tough. i was only able to do singles so i only did 5 reps per round.


8am

warm up:
bike 3 min
rower 3 min

strength: 'bench/ front sqt/ overhead sqt'

bench 4x5 - (135/155/175/195)
front squat 2x5 - (95/95)
overhead squat 4x5 - (95/95/115/135)


xfit: 'bench jumps/deads/pull ups'

3 rounds for time:
25 bench jumps (24")
11 deadlifts (#185)
5 jumping pull ups (in squat rack 1-1-1-1-1)

my time =10:25


thruster challenge (week 5) 9 reps @ #145 (5-4)

weekly mileage

swim= 0
bike = 3.5 miles
run= 0

12/12 WOD

8am
endurance: 'bike TT'

bike 3.5 miles gv

my time = 14:24

12/11 WOD

11am

warm up:
10 min
cfwu & soccer drills

xfit: 'annie'

50-40-30-20-10 rep rounds of:
single unders
sit ups

my time = 16:00

12/9 WOD

10am
skills: 'soccer drills'

30 minutes - footwork/ dribbling skills

12/8 WOD

10am
xfit: 'strength, lunge/db swing'

warm up:
bike 4 min
row 2 min

push jerk: 1-1-1-1-1-1
= (95,135,205,225pr, 245*, 235*) *failure

xfit:
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

my time = 7:25


core:
sit ups 3x15


soccer game

weekly mileage

the last two weeks


last week:
swim= 0
bike = 3.5 miles
run= 0

week before:
swim= 0
bike = 3.5 miles
run= 0

12/6 WOD

there are two reasons my time dropped dramatically: 1) i am doing proper depth thrusters compared to the quarter squats i used to do. 2) my back is not as condition as it was.


5pm
xfit: 'fran'
21-15-9
95lb thrusters
jumping pull ups

my time = 8:01

inspirational video of the month

this month i wanted to focus on my fitness level goal of 'christine'. the first time i did it i made it under the level 1 time of 15:00 but unfortunately i used the wrong weight on my deadlifts. i used #135 instead of body weight which was #275 at the time. so i tried this again a few weeks ago with the right weight (#265) and could only come up with the time of 20:44. so hopefully this video inspires me to get my metcon in gear.

12/5 WOD

9am
xfit: 'push press'

warm up:
bike 3min
row 3min

push press:
1-1-1-1-1-1 = (135,205,225*,225pr,235*,230*) *failure

core:
sit ups 2x20
back ext 2x10



thruster challenge 21 reps #135

weight = 264 (garage scale)

12/3 WOD

9am
endurance: 'bike TT'

bike 3.5 miles gv

my time = 12:59 pr




preworkout weight = 265 (garage scale)

12/2 WOD

8am
xfit: 'shoulder press/ foundational movements'

press 1-1-1-1-1-1 = (135,195*,185,190*,190*,185, 135) *failure

tabata air squats = 8 rounds (6 reps a round)

deadlift 5x5 (light) = #135,#135,#135,#135,#135




thruster challenge 15 reps #135

11/24 WOD

10 am
xfit: 'christine' as rx'd

3 rounds for time:
500m row
12 bw deadlifts #265
21 box jumps (24 inches)

my time = 20:44*
*fitness level goal 1: failure ( goal time 15:00)



'thruster' challenge (week4 #135) = 9 reps (almost unbroken: dropped weight on last rep)

11/23 WOD

9am
endurance: 'bike tt'

bike 3.5 miles gv

my time = 13:36 pr

inspirational video of the week

this week i decided to put up videos from various triathlons. i really need to keep my endurance motivation up for next season. the first race of the season is the super seal oly distance tri on april 6th. i don't want to be 'bop' next season. my goal is to be a solid 'mop' racer the entire season. i need to start increasing my mileage in the next few weeks and get back in the pool to work on form. i am already better then 'mop' in the swim leg so if i can get even better maybe i can run 'fop' in atleast one leg of the race.

weekly mileage

this is the last 3 weeks since i haven't been keeping up

last week
swim = 0
bike = 7 miles
run = 2.5 miles

11/9-11/16
swim = 0
bike = 7.5 miles
run = .5 mile

11/2-11/8
swim = 0
bike = 7 miles
run = 1.5 miles

11/22 WOD

10am
strength: 'incline/ pull ups'

warm up:
rower 4 min
bike 2 min

incline press 5x5 = 135,145,155,165,175
pull up (1 rep max) = (bw-50, bw-30. bw*) *failure





'thruster' challenge (week3 #115) = 15 & 21 reps


weight (3 days ago) = 270 (home scale) not good

injury

in october when i switched to a strength program i was doing heavy squats 3 days a week. as a result my hips started to become sore. well this month i have added the endurance training and my hips have been so sore i have been limping the last 3 days. i think i need to lay off the running & biking and just swim for awhile until i heal up 100%.

no grains/ no sugar

over the last month and a half i have felt sluggish. i have decided to do another 30 day 'no grain/ no sugar' challenge. it is day three and i feel great. my energy levels are back and i am ready for 2-a-days for 7 days a week again.

11/18 WOD

7:30am
endurance: 'bike TT'

bike 3.5 miles gv

time = 14:10



9am
xfit: 'push jerk'

Push jerk 1-1-1-1-1-1-1 reps

(195,200,205,215,220*,220pr) *failure




'thruster' challenge (week3 #115) = 9 reps

11/17 WOD

2pm
xfit: 'helen'

3 rounds for time

400m run
21 kb swings
12 jumping pullups

my time = 11:47 PR

11/16 WOD

8am
brick: 'bike/ run'

bike 3.5 miles gv = 15:25

T2 = 1:30 (16:55)

run 1 mile rios = 10:12 (27:07)

total time = 27:07




'thruster' challenge (week 2 #95) = 21 reps

11/14 WOD

9am
endurance: 'interval run' (UCSD)

stadium stairs - 10 x 13 rows
1:20 rest between sets

sprints:
200m - 1:20 rest
100m - 45 rest
50m - 2:00
150m

11/13 WOD

8am (la jolla)
xfit: 'jason' (scaled)

80 squats
20 pull ups
60 squats
20 pull ups
40 squats
20 pull ups
20 squats
20 pull ups

my time = 21:30+ (est. - used cell phone)




'thruster' challenge (week 2 #95) = 15 reps

11/11 WOD

9am
endurance: 'bike TT'

bike 7.5 miles pomorado

my time = 32:54





'thruster' challenge (week 2 #95) = 9 reps

11/8 WOD

i have to say i am a bit disappointed with my performance today. i did #365 on my squats but didn't want to go heavier without a spot. my press was #190 which is a pr, but at the expense of re-aggravating my wrist injury. on my deads i shot too high at #435 missing twice only to drop the weight right before the top on my #415 attempt.

the good news is that i am getting deep on my squats so i consider this a true pr compared to the half squats i used to do. a true 1000lbs. cft next time!


8am
xfit: 'cft'

squat: #365 pr (true deep squat)
press: #190 pr
dead: #405 (estimate)

cft = #960


10am
endurance: 'bike TT'

bike 3.5 miles gv

my time = 13:50



'thruster' challenge (week 1 #65) = 21 reps

thruster form

here is a video i took of myself to see my form on my thrusters. i used flat shoes and tucked the bar under my chin. the first two reps i end up on my toes. then i widened my stance and i was able to stay back.

11/6 WOD

2pm
endurance: 'bike TT'

bike 3.5 miles gv

my time = 13:40




'thruster' challenge (week 1 #65) = 15 reps

UCSB body composition results

last weekend i took a trip up north and stopped at UCSB to get an underwater body composition measurement. i weighed in at 265lbs. with 84lbs. of fat at 31.9%. My lean body mass is 180 and my ideal weight, he said, would be 225 at 20% body fat.

i am going to try and get this measurement every few months from here on out.

11/4 WOD

it's been awhile since i have done an xfit routine and today i started back up again with a tougher wod named 'michael'. i felt like dying half way thru it but i ended up beating my personal best by 4 minutes. and that is after 4 weeks of no cardio training except for the 'cindy' challenge.


3:30pm
xfit: 'michael'

Three rounds for time of:
Run 800 meters
50 1.5 pood KB swings
50 Sit-ups

my time = 36:16 pr



'thruster' challenge (week 1 #65) = 9 reps

inspirational video of the month

since my triathlon in the beginning of october i have been on a strength program in order to try to maintain as much strength as possible while losing weight. so i have up'd the calories in my diet and have also allowed grains & sugars. my weight is up about 4 pounds, but i have made some good strength gains.

unfortunatley between the lifting and the 'cindy' challenge last month my wrists are too sore. so i am going to switch up training programs again and focus on endurance in order to get ready for the Carlsbad Half marathon at the end of january. so my inspirational video this week is the Carlsbad half marathon from years past.

so my plan now is xfit endurance with 2-3 xfit metcons a week along with the november challenge.

11/2 WOD

8am
strength: 'squat/ bench'

warmup:
bike 4 min
row 3 min

squat: 4x5,1x3,1x8 - 135, 195, 240, 260/295/240
bench 4x5,1x3,1x8 -135, 145, 155, 165/185/155

dips: 3x (3 bw -30/ 5 bw -60/ 8 bw -100)
pull ups: 3x (3 bw -60/ 5 bw - 100/ 8 bw -140)

11/1 rest day

preworkout weight = 262 (home scale)

10/30 WOD

10am
strength: 'squat/press/dead'

warmup:
(various body weight movements)

squat: 4x5 - 135,195,240,240
press: 4x5 - 75,105,125,140
dead: 4x5 - 205,245,285,305

core:
sit-ups: 3x20

10/28 WOD

3pm
strength: 'bench/squat'

warm up:
rower 3 min
bike 3 min

bench : 5x5 - 135,145,155,165,180
squat: 5x5 - 135,195,240,260,285

back ext. - 2x20
sit ups - 4x (20,20,20,15)

10/27 rest day

preworkout weight = 258 (home scale)

10/25 WOD

8am (sunnyvale)
strength: 'squat/ bench'

warmup:
bike 3 min
row 2 min

squat: 4x5,1x3,1x8 - 135,185,235,255/285/235
bench: 4x5,1x3,1x8 - 115,135,150,160/180/150

pullups - 3x3

10/22 WOD

6pm (santa barbara)
Strength: 'squat/ press/ dead'

warm up:
bike 3 min
row 2 min

squat: 4x5 - 135,185,235,235
press: 4x5 - 70,100,120,135
dead: 4x5 - 195,235,285,300

situps: 3x (22,18,18)



*my wrists were too sore from all the push ups during the 'cindy' challenge

10/20 WOD

11am
strength: 'squat/bench'

warm up
bike 3 min
rower 2 min


squat: 5x5 - 135,185,235,255,280
bench: 5x5 - 115,135,150,160,175

core:
back ext 2x18
sit ups 4x18



day 15 - 'cindy' = 15 round not for time

10/19 WOD

day 14 - 'cindy' = 14 round not for time

10/18 WOD

10am
Strength: 'squat/bench'

warm up:
bike 4 min
rower 2 min

squat 4x5/1x3/1x8 = 135/185/225/245/280/225
bench 4x5/1x3/1x8 = 115/135/145/155/175/145

Dips 3x5 = BW -60


day 13 - 'cindy' = 13 round not for time

10/17 rest day

day 12 - 'cindy' = 12 round 16:52

10/16 WOD

10am
Strength: 'squat/press/deadlift'

warm up:
bike 4 min
rower 2 min

squat 4x5 = 135/185/225/225
press 4x5 = 65/95/115/130
dead 4x5 = 185/225/275/290

core:
sit ups 3x20




day 11 - 'cindy' = 11 round (not for time)

10/15 rest day

day 10 - 'cindy' = 10 round (not for time)

10/14 rest day

day 9 - 'cindy' = 9 round 9:55

10/13 WOD

10am
strength: 'squat/ bench'

warm up:
bike
rower

squat 5x5 = 135/185/225/245/270
bench 5x5 = 115/135/145/155/170

core:
back ext. = 2x15
situps = 4x15


day 8 - 'cindy' = 8 round 8:48



post workout weight = 260 (home scale)

10/12 WOD

9:30am
endurance: 'bike TT'

bike (gv) = 2.5 miles

my time = 9:45




10:30am
endurance: 'run TT'

run (track) = 1 mile

my time = 8:34 *PR



Level 1 fitness goal = 1 mile (8:34)


day 7 - 'cindy' = 7 round (not for time)

10/11 rest day

day 6 - 'cindy' = 6 round (not for time)

10/10 rest day

i decided not to time the 'cindy' challenge and focus on form. i think was even more beneficial then i thought. my squats were as deep as they have ever been. definitely past parallel!





day 5 - 'cindy' = 5 round (not for time)

10/9 wod

10am
Strength: 'press/ pull-up'

warmup:
bike
rower


strict press 5x5 = (95,135,145,155*,135) *failure
row 3x5 = (70,135,185)
pull up 3x5 = (bw -30, bw-60, bw -90)

core:
incline situp = 3x10
back extensions = 2x15 (+#25,0)


day 4 - 'cindy' = 4 round 3:22


between workout weight = 258 (home scale)

10/8 rest day

i am so sore from restarting the strength program yesterday that i can barely function. i was able to still get thru the 'cindy' challenge. tomorrow i plan to go back to the globo to get my 5 rep max on press, rows, & pull ups.


day 3 - 'cindy' = 3 round 2:14

inspirational video of the week

this week i chose 'starting strength' videos for motivation. over the next two months i am going to focus on strength training with a bit of metcons & endurance work.

10/7 WOD

strength: 'squat/bench/deadlift'

warmup:
5 min bike

squat - 5x5 (225/305/275/295/225)
bench - 5x5 (135/155/175/185/135)
deadlift - 3x5 (295/315/295)


back extensions - 3 x (10/10/15)
sit ups - 3 x (15/15/15)


day 2 - 'cindy' = 2 round 1:17

10/6 rest day

i was so tired today. not so much from the tri, but from only getting a few hours of sleep a night leading up to the tri.


day 1 - 'cindy' = 1 round :38

mission bay triathlon race results

sprint distance:
500m swim
15K bike
5K run


my time = 1:29:03

1160 out of 1458 (overall)
35 out of 38 (class- clydesdale)


split ranking:

swim #677 = 10:28

t1 = 3:53

bike #1120 = 38:17

t2 = 1:54

run #1315 = 34:32


well the results were a humbling experience. i gave it 110%. the split times will be posted by Wednesday so i can see how i did in each discipline.

the swim went decent for me. i always considered myself a pretty good swimmer, but the open water was a different story even though i had made it to the bay a few weeks ago to practice. it was hard for me to use my typical swim stroke since i had to keep lifting my head to get air. i know this slowed me down, but i was passing quite a few people during the swim.

T1 i felt was too slow. i had a few bites of banana and it was a mistake. i didn't need more food in me and it made it harder to catch my breath. also taking the salt pill took too much time. i used nuun in my sports bottle on the bike and that is enough for this distance.

The bike wasn't too bad. i struggled at first with my pedal clips. the course was mostly flat which was so nice for me after having to train in these hills for months. my class, clydesdale, went out with the military class. i had met one of the competitors before the race in the transition area and i just stayed behind him most of the ride to let him set the pace. then the last 2 miles of the bike ride i kicked it up and left him behind. he had told me that he had run a marathon and being competitive i wanted to get as big a lead as i could before the run.

T2 went a lot faster then T1. it was hard to start the run because my group was one of the last to go out on the gun and everyone that finished was in the way. once i got out a bit i slowed my pace down and ran my race. about a quarter mile past the mile marker my military friend passed me. i knew i couldn't keep his pace until the end and have enough to kick a sprint to beat him. so i rooted him on and tried to stay in my race. a quarter mile after the 2 mile mark i saw a big guy in better shape then me closing in on my distance. he passed me on the bridge with a little over half a mile left. i tried to stay close to him so i could sprint past him at the end, but i fell too far off pace. after i passed the finish line another clydesdale came up to me and told me he was chasing me the same way on the bridge, but couldn't keep up. he said i had "too much in the tank" thank you crossfit.

i am really motivated now since i struggled compared to everyone else in my class. i am going to look at the mid-pack times and try to train even harder to get up to that pace by the spring. I CAN'T WAIT!!!!!

race preperation day

today i have to make sure everything is ready for my tri tomorrow.

1 - i have a checklist made and i will revise it during the day.

2 - much to the dismay of my lady i have all the materials i needs to bring tomorrow on the washer and dryer except for the wetsuit.

3 - going to fill the water bottles up and keep all three in the fridge tonight.

4 - i have to monitor my diet today and make sure i carb up

5 - i have to make sure i don't dehydrate or overhydrate myself

6 - i have to go pick up my race packet & drop off my bike at the transition area

7 - get a camera ready to bring for tomorrow

8 - mentally and physically practice both transitions.

9 - relax tonight, hopefully the cubs win, and get sleep.

10/1 WOD

today i went to the gym so i could do a steady state ride. i am trying to take it easy for my tri on sunday.

endurance: 'bike'

stationary bike = 25 miutes

9/30 WOD

today i went to the pool to swim 500m. i wasn't so focused on my time as much as i was applying the 'total immersion' swim technique. i really worked on keeping my balance by sinking my buoy. my problem is when i breath i bring my head too far up and my legs sink. i think i need to get a nose plug and it will be easier to just turn ot the side. i am overcompensating to keep the water out of my nose. i am also trying to get the timing down so i can harness the power of my core in my stroke.


2pm
endurance: 'swim: 500m'

4 drill sets
10 laps
4 drill sets

my time = 8:55

9/28 WOD

11am
brick: 'bike/run'

bike 7 miles (pomorado) = 30:08

run 2.5 miles (GV) = 31:46 (32:25 - 1:04:11)

total time = 1:04:11




preworkout weight = 258 (home scale)

weekly mileage

swim = 0m

bike = 10 miles

run = 3.75 miles

9/27 extra rest day

i needed this extra rest day. this past week i began my taper for my triathlon on oct. 5th. i have been feeling worn out and when i looked at my training log i didn't take a day off all week. so i decided to take today off and then do my last brick session tomorrow morning.

9/26 rest day

my weight = 257 (home scale)

9/25 WOD

2pm
xfit: 'murph'

1 mile run (11:20)
100 pull ups
200 push ups
300 squats (25:27)
1 mile run (12:48)

my time = 59:35 (27:53 half)

9/24 WOD

10am
brick: 'bike/ interval run'

bike 2.5 miles = 9:58

run - 3 rounds, 2 min total rest between rounds
30sec on,30 off, 30 sec on 25 off 30 sec on 20 off, 30 on 15 off 30 on 10 off 30 on 5 off 30 sec on Rest.

my distance = 1.75m

9/23 WOD

level 1 fitness goal = 50 BW squats



*the last day of the 30 day burpup challenge.

burpee to pull up +60 (930 total) in 9:41

9/22 WOD

9am
endurance: 'bike: TT'

bike 7.5 miles (pomorado)

my time = 30:35




burpee to pull up +58 (870 total)

9/21 rest day

i am going to begin my taper and take more rest days these next couple of weeks.

burpee to pull up +56 (812 total)

weekly mileage

swim = 500m

bike = 30 miles

run = 7.25 miles

9/20 wod

noon
brick: 'bike/ run'

bike 2.5 miles = 10:30

run 1.75 miles = 5 min on : 2:30 min off, 6 min on: 3 min off, 7 min on : DONE!





burpee to pull up +54 (756 total)

9/19 rest day

burpee to pull up +52 (702 total) 9:25



weight = 258 (home scale)

9/18 WOD

9am
brick: 'bike/run'

bike 10 miles Po/GV- (:00 - 45:30)

run 2.5 miles GV- (47:30 - 1:16:20)

total time = 1:16:20





burpee to pull up +50 (650 total)

9/17 WOD

10am
endurance: 'bike'

4 miles (flat tire ended workout)

time = est. 15 minutes



11am
xfit endurance: 'ladder: run'

3x of the following ladder.

20 sec on, 20 sec off, 30 sec on, 30 sec off, 45 sec on ,45 sec off, 1 min on, 1 min off.

distance = 1.25 miles



burpee to pull up +48 (600 total)

9/16 WOD

10am
endurance: 'bike TT'

7.5 miles (pomorado rd)

my time = 35:48


6pm
xfit: 'burpup helen'

3 rounds for time
400m run
21 KB swings (1.5 pood)
12 burpups (sub)

my time = 19:42 (splits: 5:40/12:35)



burpee to pull up +46 (552 total)


post workout weight = 259 (home scale)

9/15 WOD

today i decided to hybrid 'fran' with my burpup challenge. the 'burpup fran' wod kicked my butt.


2pm
xfit: 'burpup fran'

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
burpee to pull-ups

my time = 12:54






burpee to pull up +44 (506 total)

inspirational video of the week

this week i am getting really excited about the tri coming up in october. my training is going really well. this week i picked past mission bay tri's to get a taste of what i am in for.

body measurements

neck: 18.5
chest: 51.75
biceps: 16 L, 15.75 R
waist: 48 (44 sucked in)
hips: 42.75
thighs: 25.5 L 26 R

9/14 WOD

i ate a banana & walnuts for breakfast. then an 8oz (20g) protein drink. i also had a banana between swim and bike transitions. i had one bite between the bike and run. i drank water between each transition and a few times on the bike while going up hill. i totally felt fine the whole time.


8am
brick: 'swim/bike/run'

swim 500m = 8:08 (8:08)

- 4:52 transistion

bike 6 miles = 40:00 (27:00)

- 1:20 transition

run 2 miles = 1:06:06 (24:14)


total time = 1:06:06





burpee to pull up +42 (462 total)


post workout weight = 261 (home scale)

weekly mileage

swim = 200m (open water)

bike = 25 miles

run = 6.5 miles

9/13 WOD

10am
Brick: 'bike/interval run'

bike 2.5 miles = 11:13

10 x 200m run, 3:00 rest (1.25 miles total)
1- :37 6- :34
2- :36 7- :38
3- :35 8- :33
4- :32 9- :34
5- :33 10-:32





burpee to pull up +40 (420 total)

9/12 rest day

i needed this rest day. my thighs were feeling tight from all the biking.


burpee to pull up +38 (380 total) 5:49

9/11 WOD

8am
endurance: 'bike: TT'

6.5 miles

my time = 28:49



1pm
xfit hero: 'michael'

3 rounds for time:
800m run
50 KB swing (1.5 pood)
50 situps

my time: 40:47



burpee to pull up +36 (342 total)

9/10 WOD

today i tried my first open water swim in the bay with my wetsuit. there was a little inlet that was about 100m across that i swam across twice. the first time across i had a lot of anxiety and i swam too fast. that gassed me about half way through which made the panic worse.i regrouped on the other side and set back across, keeping in mind to keep a nice slow pace. the pace was fine on the way back but my heading was way off and i ended up a bit up the beach. i will try to get out there a few more times before the race.

i was able to run the entire 1.5 miles today non-stop. i plan to put .5 miles on every week during my easy run so hopefully i can run the tri 5k without stopping once.


9am
endurance: 'open water: practice'

200m



8pm
endurance: 'run: easy'

1.5 miles

my time = 18:41




burpee to pull up +34 (306 total)

9/9 WOD

5pm
xfit endurance: 'bike: TT'

bike: 9 miles

my time = 38:15




burpee to pull up +32 (272 total)

inspirational video of the week

i just got the movie 'chariots of fire' last week and i have watched it about a dozen times. it has been a great inspiration movie for me to watch during my endurance training.

9/8 WOD

8am
Brick: 'bike/interval run'

bike: 7 miles = 30:35

Run:: 3 x (200m + 400m + 600m) [2.25 miles total]
1st - :44, 1:46, 2:55
2nd - :42, 1:43, 2:51
3rd - :37, 1:39, 2:50

*Rest the exact time it takes you to do each set. EX. 200m run in 35 sec. rest 35 sec then 400m run Etc.



burpee to pull up +30 (240 total) 4:47

9/7 rest day

burpee to pull up +28 (210 total)

9/6 rest day

burpee to pull up +26 (182 total)

weekly mileage

swim: 1500m

bike: 13 miles

run: 5.5 miles

9/5 WOD

9am
xfit endurance: 'swim: TT'

500m swim

my time = 7:54



10am
xfit endurance: 'Tabata run: 5k'

40 seconds on and 20 seconds off; moderate fast pace

my time = 32:12




burpee to pull up challenge +24 (156 total)


bodyweight = 263 (home scale)

9/4 WOD

I was back on the bike today after taking a day off. I went with a long ride (7 miles/ twice around my trek). My back started to get sore around mile 6. I need to do a wod with some back extensions this week.

today i ran up the hills completely without stopping once. it's nice to see the training paying off.


9am
xfit endurance: 'TT'

bike - 7 miles

my time = 31:42



5pm
xfit endurance: 'hill: repeats'

4 x 200m hill run (5minute recoveries)

1st - 1:21
2nd - 1:22
3rd - 1:16
4th - 1:17




burpee to pull up challenge +22 (132 total) 3:07


between workout weight = 261 (home scale)

injury

back on 8/9 the wod was hang squat cleans & towel pull ups for 5 rounds. well that wod combined with the one arm db snatches a few days earlier fried my left forearm. it has been strained for almost a month now. normally i don't complain about injuries, but i wanted to note it since is effecting my work outs. i stay away from any kind of lift involving a clean or snatch. grabbing juice with my left hand is a strain right now.

i am going to rest it some more since i am training for the tri with mostly endurance work. hopefully by early october i can get back to wods 3/1.

9/3 rest day + BPuChallenge

today i definitely had to give my body a break from all the tri training which has consumed my life. it's been hard to take a day off cuz i am so stoked on my new bike i want to ride it everyday. tomorrow i will make up for it.

i still did 20 for my 30 day burpee to pull up challenge.




burpee to pull up +20 (110 total) 2:42


between workout weight = 263 (home scale)

9/2 WOD

i ran the entire mile without stopping once. also the transistions are getting easier and faster.


9am
brick: 'bike/run'

bike = 3.5 mile 16:15 (:00 - 16:15)
T2 = :45
run = 1 mile 10:52 (17:00 - 27:52)

time = 27:52



burpee to pull up = +18 (total 90) 2:36

9/1 WOD

today was the first day i tried my man-dex. it wasn't pretty, but it was pretty efficient at drying off during the bike ride. the only problem was the padding wasn't that great. i might buy a pair of izumes since they seem a little thicker then my nautilus, but the nautilus were only $20.

two days ago my back bothered me a bit at the end of the 5.5 mile bike ride. today it still feels stiff but didn't bother me on the ride. i kept it short at 2.5 miles to lightly test my back today.


9am
brick: 'swim/bike'

1000m swim - (:00 - 17:00)
2.5 mile bike - (21:00 - 32:17)

time = 32:17



burpee to pull up challenge +16 (72 total) 2:21

inspirational video of the week

this week i picked videos of triathlon transitions. i have been working on these myself over the last week with all the brick training.

8/31 WOD

today i did a protein drink after my 14 burpee to pull ups and before my run. i felt fine. i also ate a date/ banana/ almond bar yesterday before the wod and that digested fine also.


10am
xfit endurance: 'intervals'

run: 800m x 2

1st = 4:17 (level 1 fitness goal)
2nd = 5:49



burpee to pull up challenge +14 (56 total)

weekly mileage

i am going to try to keep track of my totals from every week of training so i can gauge where i am at physically.


swim = 1500m
bike = 16 miles
run = 5 miles

8/30 WOD

i couldn't find a track that didn't have a high school football game or was locked up so i couldn't do my level 1 800m or my 4 x 400m xfit WOD. so i decided to brick a long bike route with a short run.

i have a 2.5 mile course i know around the neighborhood. there is a section i can add a 1 mile loop on repeatedly. so today i thru on 3 extra loops to make it a 5.5 mile ride with a 800m run.

something that was of some importance and worth noting is that i ran the entire half mile without walking once. I really slowed the pace down but i wanted to see if i could do it. i am happy that i pulled that off especially after a 5.5 mile bike ride. my legs for some reason feel stronger after a brick. don't know why?


6pm
Brick: 'bike/run'

bike 5.5 miles (:00 - 26:30)
run .5 miles (27:30 - 32:35)

my time = 32:35



burpee to pull up challenge +12 (42 total)

8/29 WOD

Today i had a chance to practice transitions. i had to switch from swim trunks to biker shorts and that is not a good idea. hopefully i'll get a pair of tri shorts so i can speed it up.

i also ate a banana and had a glass of water before the bike and i felt fine. i drank a little water before the run.

i practiced taking off my bike shoe while still on the bike while coming to a stop. i only got 1 done. this is going to take practice.


Brick: 'swim/bike/run'

swim 500m (:00-9:00)
bike 4.5 miles (13:00-37:00)
run 1 mile (38:00-51:05)

my time = 51:05




burpee to pull up challenge +10 (30 total)


preworkout weight = #265

8/28 WOD

3pm
xfit endurance: 'Tempo'

Bike: 20 minutes

distance = 3.65 miles



6pm
Brick: 'bike/run'

bike - 2 mile
run - 1/2 mile

my time = 16:23



burpee to pull up challenge: +8 (20 total)

8/27 WOD

10am
xfit endurance: '20 seconds'

Sprint/Recover: 3 rounds of (20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest... Report total distances each round


6pm
xfit: 'WOD'

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees


my time = 26:52



burpee to pull up challenge = +6 (12 total)

Carlsbad Half Marathon

I am contemplating signing up for the Carlsbad half marathon on January 25th. 13.1 miles is a lot of miles to log on my big body. I think I wall start to prepare for this, but will take it slow and any indication of overtraining I'll shut it down, rest, & reevaluate.

Plan: (weekly distance) with one interval run during week

August 31 - Brick
September 7 - 4 miles
September 14 - Brick
September 21 - 5 miles
September 28 - Brick
October 5 - (Triathlon)
October 12 - 3 miles
October 19 - 7 miles
October 26 - 3 miles
November 2 - 8 miles
November 9 - 3 miles
November 16 - 9 miles
November 23 - 3 miles
November 30 - 10 miles
December 7 - 3 miles
December 14 - 11 miles
December 21 - 3 miles
December 28 - 12 miles
January 4 - 3 miles
January 11 - 12.5 miles
January 18 - 3 miles
January 25 - 13.1 miles




burpee to pull up challenge = +4

inspirational video of the week

i just picked up my new bike today after having it assembled. I am really excited about it and can't wait to start training on it. tomorrow i am going to take it around the block a few times to figure out how to ride it before training on it wed.

so this week i picked some bicycle training videos to get me focused.

8/25 WOD

9am
xfit endurance: 'swim: hill repeats'

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

laps times:
1 - 1:31
2 - 1:31
3- 1:27
4- 1:30
5 - 1:27
6 - 1:31
7 - 1:28
8 - 1:29
9 - 1:29
10 - 1:27

8pm
xfit: "Murph"

For time:
1 mile Run
100 Jumping Pull-ups
200 Push-ups
300 Squats
1 mile Run

my time = 1:07:30



burpee to pull up challenge = +2

8/24 WOD

it's been a few weeks but i have finally knock off another level 1 goal. this one was a challenge for me. on the past 2 attempts over a month ago i came up 30 seconds short of the 2K row time of 8:10.

today i went into the gym early only eating a few pieces of watermelon a half hour before. my energy has been low lately but i wanted another crack at this one.i set a 1:56/500m pace early but watched it dwindle and dwindle. the last 100m i really cranked it up. in the last 30m i bonked but was able to cruise past the end line in 2:09.4. i just made it! the lower resistance setting really helped. that was good advice from whoever left that on the board.


8am
xfit endurance: '2k row TT'

2000m row for time

my time = 8:09.4 Level 1 fitness goal


1pm
xfit: 'run/ press'

Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

my time = 23:23

8/23 WOD

xfit endurance: 'intervals'

Swim: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 3 sec of each other) + 2 x 200m/y (1 min recovery, holding within 4 sec of each other)

8/22 WOD

xfit: 'angie'

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

my time = 26:36 PR (29:06 old mark)

8/21 WOD

2pm
xfit: 'helen'

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

my time = 13:20 PR (14:26 old mark)


7pm
xfit endurance: 'rocky'
Goal is to use maximum effort for 2 min interval.

120:60 x 6 or 2 min on 1 minute off x 6

bodybag 120/145/146

jump rope 63/62/62

total = 598

8/20 WOD

am weight = 264 (home scale)

xfit endurance: 'TT swim'
Swim: SC: 800m time trial

6 x 25m drill sets
16 laps


my time = 14:00

8/19 WOD

xfit endurance: 'one minute of hell'

run: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder... 1 min on, 20 sec off, until you finish with 1 min on, 50 sec off, 1 min on.

my distance (est.) = 1.5 miles

8/18 WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

total reps from all 32 intervals = 273

pu = 8/7/8/8/8/8/8/8
sit = 8/8/8/7/7/7/6/7
push = 8/7/8/7/8/6/6/9
squat = 10/10/10/10/13/12/13/15

inspirational video of the week

this week with the combination of olympics on tv and myself just beginning my 6 week triathlon training program i chose the olympis triathlon trials as my vid of the week.

5K race results

well i ran the race today!

i think i did fairly decent considering i set some new pr's in my mile pacing. the thrill of the crowd really pushed me.

i did what everyone said and took it slow in the beginning. 30 seconds on then 30 seconds off which was even lighter then my training of 40 on & 20 off. somewhere around 500m i started to lose track off my stop watch because i was so busy navigating the crowds. so i used it as a rough estimate from time to time and i listened to my body as best i could.

i drank way, way too much water in the am prior to the race. i ended up getting lower stomach cramps at about the first mile. it didn't deter me. i felt i trained too hard to let some pain mess up my race.

i am a pretty big guy at 266 so i used other big guys in the field as my competitors to push me. i came across 4 bigger guys and i passed them all at some point during the race. the last guy was giving me a bit of a challange. i would pass him, then he would pass me, and then finally he was in front of me as we came around the last turn. i saw the finish line and my eyes lit up. i just kicked it in high gear and began sprinting the last 150m. i flew by him and never looked back. i began passing more and more runners. then my cardio started to hit its capacity with 50m left, but i refused to slow down before the finish line. as i crossed the start finish i was so gassed i was barely able to keep my body upright as i battled to catch my breath.

the pose running technique really has helped. it has made running pain free plus the style lends to nice strides with the floating that really allows me to run with alot of speed. i can't wait till i can run a whole 5k straight thru with the pose technique without walking. my times will really drop.

my unofficial time = 35:02

official time = 34:58 (11:15 mile pace)

# of runners = 1308

834th overall
376th sex
57th age group

night before race

i set the alarm for 5am and i already have everything ready to go. i am going to grab 2 bananas and almonds to eat in the car. i have a heating pad to help get my lower legs warm in the car. i am going to get there 45 minutes before the start so i can warm up.

Can't wait!!!!!

8/13 WOD

last time my cft total was #1080. today i set a goal of #1200 and came up a bit shy at #1150. these results were pretty good though. i set pr's in every category. i am still not all the way down to parallel on my squats. i think i still need to loose more weight so my body can bend easier with balance.


2pm
xfit: 'CFT'

Press = #185 PR
Back Squat = #550 PR
Deadlift = #415 PR

total = #1150

inspirational video of the week

this week i want to focus on some breast stroke drills. I incorperated this a few times into my swimming and i will continue as i start to train for the triathlon right after sunday's 5k.

8/12 WOD

8am
xfit endurance: '15 minute swim'
as many laps as possible in 15 minutes

total laps = 11.5


3pm
xfit: 'ghd/back ext/thrust/pull up'

10 Sit-ups (sub)
10 45lb good mornings (sub)
95 pound Thrusters, 30 reps
50 jumping Pull-ups (sub)

30 Sit-ups
30 45lb good mornings
95 pound Thrusters, 20 reps
35 jumping Pull-ups

50 Sit-ups
50 45lb good mornings
95 pound Thrusters, 10 reps
20 jumping Pull-ups

my time = 26:00


my weight = 269!!!! (home scale)

8/11 WOD

10am
xfit endurance: 'swim: sprints'
6 x 25m drill sets
20 x 25m - 1 minute rest between sets



post workout weight - 270 (home scale)

8/10 WOD

i was lucky that the wod that was posted on xfit.com was a 5k run. i was going to run 2.5 miles today anyway to train for next weeks 5k. so i stuck with my program.


1pm
xfit: '2.5 mile run'
road course (same as last week)

my time = 24:28

*i beat last weeks time by 26 seconds

8/9 WOD

i did the wod in the morning. i really felt drained. i hit the wall early in the workout.

11am
xfit: 'hang squat cleans/ rope climb'
5 rounds for time: 'sub'd 15 jumping towel pull ups for rope climbs'

135 pound Hang squat clean, 9 reps*
45 jumping towel pull ups

my time = 27:18

*1st set was @ rx'd 155 but dropped weight to 135 to keep stricter form




* (injury) this workout set me back a few months as far as my forearm was concerned. it has been over three months (november) and it is slowly starting to feel functional again.

8/8 WOD

today is an xfit rest day. i already swam sprints this morning, plan on running sprints later, and have to do 25 burpees for eating grains.

I did really well on the swim by gettting faster on every attempt.


9am
endurance: 'swim'
sprints: 3 sets 50m, 100m, 150m with 1:30 rest between sets

my time: (attempts 1st/2nd/3rd)
50m = 40/40/35 sec.
100m = 1:30/1:25/1:20 sec.
150m = 2:23/2:22/2:12 sec.


10:30am
xfit diet: 'burpees'
(punishment for grains)

25 burpees

my time = 3:50


4pm
endurance: 'sprints'

6 x 50m with 30 seconds rest

*last lap was my fastest = :05.78

8/7 WOD

Level 1 goal - 1/2 BW High Pull


10am
endurance: 'swim'
1500m (30laps)

my time = 28:14


2pm
xfit: 'karen'
150 wall balls (#10*)

my time = 8:28


*i didn't have a #20 MB so i pre-exhausted my delts with 3 sets of #95 barbell presses.

body measurements

neck: 19 (19.5 flexed)
chest: 52.5
biceps: 16.5 L, 16 R
waist: 50.5 (47.5 sucked in)
hips: 43.5
thighs: 26 L 26.5 R
calves: 17.5


preworkout weight = 270 (home scale/ 275 (more accurate home scale)

Mission Bay Triathlon

So I signed up for my first triathlon today. It will take place October 5th in Mission Bay.

I am going to continue to train for my 5k but after august 17th I am committed to tri training.

I will probably alternate swim, run, and bike 6 days a week along with my normal xfit WOD's.

8/6 WOD

yesterday was a low calorie day for me and so far today i have stayed low calorie. i am not sure how that effected my workout but i felt like i hit the wall at the 10 minute mark instead of the late teens like ussual. The one arm dumbell snatches could have done that to me though. they are second to burpees in the way they exhaust me.


1pm
xfit: 'one arm #45 db snatch/pull ups'

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 jumping Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 jumping Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 jumping Pull-ups

my time = 20:39


6pm
endurance: 'swim'
15 laps

my time = 15:00

*i lost my ear plug and lost time looking for it.


preworkout weight = 270 (home scale)/ 275 (more accurate home scale)

21 day no grain/ no sugar challange

i just agreed on a xfit message board thread to not eat grains or suger for 21 days.

actually since i want this to be sustainable for a lifetime i decided to allow 1 grain a day.

inspirational video of the week

with a triatholon coming up in october i really need to get my swim down. so this week i want to focus on swim drills and technique.

8/5 WOD

10am
endurance: '2.5 mile run'
road courase

my time = 24:54


3pm
xfit: 'back squat'
5 x 5

1st- #315
2nd- #405
3rd- #415
4th- #455
5th- #225

8/4 rest day

my weight = 272.5 (home scale)

8/3 WOD

9am
xfit: 'griff'

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

my time = 20:11

12noon
bodyboard: 2 hours

8/2 WOD

xfit: 'run/thrust/pull up'

run 800 meters
95 pound Thruster, 21 reps
15 jumping Pull-ups

run 600 meters
95 pound Thruster, 18 reps
12 jumping Pull-ups

run 400 meters
95 pound Thruster, 15 reps
9 jumping Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

my time:
1st = 7:28
2nd = 6:20
3rd = 4:27

8/1 WOD

9am
endurance: 'swim'
15 laps

my time = 14:24


11am
bodyboard = 2hours


6pm
xfit: 'pull ups/dips'
120 jumping pull ups
120 jumping dips

my time = 14:11

7/31 WOD

today was an xfit rest day. so i decided to get some cardio in at the pool. i did about half my laps and was practicing taking breaks in midwater. all of a sudden i got motion sick and felt really nausitious. so i had to end the workout there.


11am
endurance: 'swim'

6 x 25m drill sets
7 laps - moderate... (felt sick & stopped)


4pm
xfit: 'rocky'
6 rounds - 2 min on/ 1 min off
bodybag - 100/114
jump rope - 83/98
double end/ duck - 64/72

7/30 WOD

the wod that was posted was a 15k run. i am on a certain schedule for my 5k next month. so i decided to do interval training up hill instead. my times were better then two weeks ago. i got stronger at the end again.

xfit endurance: 'interval training (hill)'
3 rounds 80m/200m
1st - :35/1:30
2nd - :33/1:32
3rd - :30/:1:28


post workout weight = 275 (home scale)/ 279 (more accurate home scale)

7/29 WOD

today my back was still sore but alot better then yesterday. by the evening i felt ok to do 'helen'. after subbing 55lb db swings saturday the last thing i wanted to see was a workout with 63 reps of kb swings. but oh well...

i purchased a 1 1/2 pood kettlebell today. so i was excited to use it in the workout.

8:30pm
xfit: 'helen'
3 rounds for time
400m run (up & down hill)
21 (1 1/2) pood KB swings
12 jumping pull ups

my time = 14:24

7/28 rest day

today i had to take the day off because my back is sore.

the combination of 'micheal' saturday and the 8 hour drive yesterday made my back so stiff i can't bend over.

inspirational video of the day

i am so excited about my 5k run coming up that i started to lok into triathalons. there is one coming up in mission bay were the tri began. its like a .5 mile swim, 15k bike, and 5k run. the date is oct. 5 a few days before my 35th birthday. so as soon as i get back to sd i will sign up.

7/27 WOD

i am proud of myself for sticking with my workout routine even though i am on vacation. today i got my 2 mile road run it at 8am.

i have been practicing the pose running technique all week and i think it paid off. i had a relativily pain free run. only a little discomfort in the begining but after i got going i hit the cardio hard without the worry of pain.

8am
cardio: '2 mile run'

my time = 25:46

7/26 WOD

today i am in nocal and i went to the local 24 hour fitness this morning at 8am. i had to sub 55lb db swings for the 800m run since there was no way to pull that off there.

xfit: 'micheal'
3 rounds for time
50 55lb. db swings (sub for 800m run)
50 back extensions
50 sit ups

my time = 35:11

7/25 WOD

today is a travel day so i got the wod in early. burpees still kill me.

xfit: 'OHS/burpees'
21-15-9
95lb overhead squat
burpees

my time = 10:54

7/24 WOD

today 'fran' was the rx'd wod. i have done this wod on two previous occasions.

i now use jumping pullups instead of machine assisted pull ups. this was an advantage because its alot quicker to do jumping pull ups then it is to wait for the mechanics of the assisted pull up machine to swing up and down.

xfit: 'fran'
21-15-9
95lb thrusters
jumping pull ups

my time = 4:43 PR

7/23 cardio

today i did some interval training with 50m sprints. i did 10 x 50m with 5x as long rest as time it took to run. so each sprint was between 6 to 7 seconds with 30 to 35 sec. rests. except after #7 i had to take 1 minute breaks caused i was so gassed.

i also ran barefoot on grass because it is supposed to strengthen against shin splints. i had no discomfort today.

xfit endurance: 'sprints'
10 x 50 m with 5x the rest.


post workout weight = 275 (home scale) woohoo!!!!

7/22 injury rest day

this morning i was cracking my neck & pinched a nerve. so besides bodyboarding i didn't workout. i might run some hills tonight.

8am
bodyboard = 2 hours

7/21 WOD

i did this last week after a wod and got 8:39. today i just got gassed from the get go and could never keep pace. i am still contemplating if i should keep my feet in the straps or not.


xfit: '2k row'

my time = 8:42


post workout weight = 283 (gym scale)

inspirational video of the week

this week i put up a combination of two things that get me excited to workout: crossfit & spartan 300. So i put up some videos of the xfit 300 workout. maybe i'll sub out a wod for the 300 this week.

7/20 WOD

today i woke up at 6am to get my 1.5 mile run in. i am trying to get used to running at this time because the 5k run is at 5:45. my legs cramped up so bad on me today i could barely get any cardio because i was nursing my legs the whole way. it was my foot, my arch, my outside of my calves. but after ablout half way i was able to get in a rhythm. it took me 11 minutes to get half way and only 8 minutes+ back. i need to figure out a good way to get my legs warmed up this early in the morning.

6am
Run: 1.5 miles (road coarse)

my time = 19:44

noon
bodyboard: 2 hours

4pm
xfit: 'filthy fifty'
50 tire jumps (20 inches)
50 jumping pull ups
50 kb swings #15
50 walking lunges
50 knee raises
50 push presses #45
50 good mornings #45
50 wall balls #10
50 burpees
50 jump ropes


my time = 48:00


postworkout weight = 279 (home scale)

protein

i have been cutting back on my protein intake. a dietician told me that it should be around 70 grams for an average individual. so maybe i should be at 90-100? he said even if your working out.

either way i cut my protein supplements in half. i only drink a 30 gram drink after a workout. hopefully it won't turn to fat.

7/19 cardio day

swim: 20 laps (50m)

my time = 19:21

i knocked off like 3 minutes off my time.

7/18 WOD

xfit endurance: 'swimming'
15 laps freestyle = 16:22
5 laps breast stroke = 6:48

i still have to do weight assisted pullups. so all of my totals are my bw -#. i did really well today though and set a personal record. I did this at the globo in rb.

xfit: '1 rep max pull up'
7 sets (7x1)
1st - bw -#140
2nd - bw -#110
3rd - bw -#80
4th - bw -#60 (failure)
5th - bw -#80* (hanging with no momentum)
6th - bw -#70 (failure)
7th - bw -#70 (failure)(no momentum)

*personal record

abs:
machine crunchs
machine twists

xfit level 1 goal: '2000m row' (failure)
my time = 8:39

7/17 WOD

the workout got broken up about 6 minutes in when an old friend i hadn't seen in 8 years came over for a few minutes. oh well.

xfit: 'pushups/dips/pushpress'
as many rounds possible in 20:00
15 push ups
12 (jumping) dips
9 #115 push press

my total = 5 rounds in 17:57

xfit endurance: 'interval training (hill)'
200m steep hill/ rest on walk back down
1st - 1:41
2nd - 1:50
3rd - 1:42
4th - 1:35

I am really proud of my times. i thought i was going to lose time each round after I saw that I dropped 9 seconds on the second attampt. but i pushed really hard and almost beat my first time on my third attempt. and then on my last attempt i kicked ass and got it done 6 seconds faster then the first.

on the last attempt i was really leaning forward and basically was falling up hill. i would just get my legs under me in time before i fell. i think this made the difference in my time because it was more efficient and used less energy.

5k training

i just got alot of good advice from the xfit message board. i need to run atleast to 2.5 mile runs before the race. i will try to come up with a schedule to build up to that before the race using interval and distance training.

July:

17- 3 rnds 50m/100m/200m
20 - 1.5 miles
23 - 3 rnds 100m/200m/400m
27 - 2 miles
30 - 10 x 100m sprints

August :

3 - 2.5 mile run (6am)
6 - run 2 min/ rest 1 min
10 - 2.5 mile run (6am)
17 - race day

5k training

i signed up for a 5k race today. i need to put together a program to get ready. i don't want to run too much and get an overuse injury. so i will stick with xfit and add xfit endurance to the program. i will try to run only once or twice a week. i will use swimming more to increase my cardio.

7/16 WOD

today is a strength day. 5 x 5 on deadlifts. after the third set i was pretty wiped. i only got one up on my 4th set. then i dropped the weight and only did 3 reps of my last set. my form was falling apart so i decided to back off instead of hurting myself.

xfit: 'deadlift'
5 x 5 (275/325/335/345*/275^)

*1 rep
^3 reps

7/15 rest day

today i got out to the beach and bodyboarded for about an hour and a half.

inspirational video of the week

after performing crossfit for awhile i see where my weaknesses are. I am really strong but my cardio shape is far behind. the xfit routines have really helped.

this week i have really gotten into the running aspects of things. i even want to sign up for an august 17th 5k run here in san diego.

so for my inspirational video this week is of other 5k runs.

7/14 WOD

xfit: "400m/50 squats"
4 rounds for time

my time = 20:43

7/13 WOD

today was a short and intense workout. i had to sub out hand stand push ups for push ups on a ball and i had to sub out l pull ups with jumping pull ups.

xfit: "HSPU/L Pull Ups"
superset between reps of (15/1, 13/3, 11/5, 9/7, 7/9, 5/11, 3/13, 1/15)

on ball push ups (sub)
jumping pull ups (sub)

my time = 7:45

7/12 WOD

i was pretty happy with my performance. i felt like i was pushing hard and was able to maintain a good pace.

xfit:
12 walking lunges
15 straightleg situps
10 barbell goodmornings
3 jumping pullups
3 jumping dips

*performed in as many rounds possible in 30 minutes

30:00 = 10 rounds

7/11 WOD

today was a make up day for not running yesterday. instead of a 10k run i ran 400m and then a 1600m mile. i started the day at the beach bodyboarding for about an hour.

xfit level 1 goal:
400m run = 1:59

xfit: 1 mile run
1600m = 11:57

7/9 WOD

today i did the crossfit total which involves front press, back squat, and deadlift. i really struggled with the dealifts today because i didn't use the lifting straps that i am used too. so i think i was about 100 to 150 pounds lighter then ussually on the dealifts.

warmup:
3 min bike
2 min rower

xfit: "cft"
press - (155/185*/175/185*) = 175
squat - (135/225/315/405/500/550*) = 500
deadlift - (135/225/315/475*/455*/405) = 405

*failure

cft total = 1080

swimming: 1 hour in the ocean

7/8 WOD

today the routine was called 'angie' and it kicked my ass.

xfit: "angie"
100 jumping pull ups (5:45) = 5:45
100 push ups (14:10) = 8:25 [aprox.]
100 sit ups (24:39) = 10:29 [aprox.]
100 squats (29:06) = 4:27 [aprox.]

total time = 29:06

7/7 WOD

today i wanted to take it easy on the body again. so i only did 10 laps in the pool for time. i am not sure if i counted all the laps right. so it is either 9 or 10 laps.

Swim: 10 laps = 8:22

level 1 fitness goals

so here is my current level 1 accomplishments:

level 1
Push ups - 10
situps - 30
kb swings - 25
deadlift - 3/4 bodyweight
military press - 1/4 body weight
knees to chest - 10
wall ball - 25
500m row - 1:49
mb cleans - 10


* i accomplished level 1 'christine' but i didn't use bw dealifts so it didn't count.

i am confident i can obtain the 10 inch jump, 400m run, and high pulls. i might be able to do the dips, 9 minute mile, and squat.

inspirational video of the week

last weekend was the crossfit games. i got a little taste of it with saturdays wod. i hope that by next year i could be in that kind of shape to compete.

weekly goals

last week i did pretty good at staying out of the gym. my body needs another week of rest from high volume lifting. my elbows and rotator cuffs are still sore.

this week i plan on tailoring my xfit programs in order to take it easy on my elbows and shoulders.

7/5 WOD

i guess because the xfit games are today that the coach on crossfit.com decided to go agro for the wod. 3 workouts, 4 hours apart, fran/deadlift burpees/ 1.5k run.

9am
warmup:
3 min bike
2 min
rower

xfit: 'fran'
3 rounds for time (21/15/9)
thrusters (#90)
pull ups (weight assisted #170)

my time = 6:31

5pm
xfit: "#275 DL/ Burpees"
5 rounds for time
5 #275 deadlifts
10 burpess

my time = 13:26

9pm
xfit: 1.5k run (up & down hill)
*distance was probably short
my time = 9:13

today's total time = 29:10

7/4 WOD

today i did my xfit routine in the back yard. i keep expanding my 'rocky' routine.


xfit: 'rocky'
3 rounds for time
100 heavy bag punches
20 kb swings #15
20 wall balls #10
20 jump ropes

my time = 9:33

7/3 WOD

i stayed away from the gym to let my body heal. i did swim tonight though.

swim: 20 laps (22:27)

preworkout weight = 284 (home scale)

7/2 WOD

i have forgone the traditional lifting routine for the next few weeks. this will give my body time to recover from the intense workouts. but i am not giving up on working hard it is just in different ways. i have committed to xfit and cardio training. today i did a scale back version of the wod post on crossfit.com. i rested between sets with the clock off. i wanted to know my round times and i sacrificed the typical workout.

xfit: "deadlift/hang clean/front squat/press"
3 rounds
deadlifts - 15
hang cleans - 12
front squat - 9
press - 6

round 1 = (#115) 3:43
round 2 = (#95) 3:23
round 3 = (#95) 1:40

7/1 WOD

i am sticking with my goals and i didn't go to the gym. my upperbody has been pretty sore especially my elbows. so i went down to the beach and rode my bike for 3 hours. i rode from pb to mission beach twice.

later i went to the pool and played tag for about an hour

bike: 3 hours

swim: 1 hour

6/30 WOD

today was another busy day. i wanted to limit the sets this week anywayand i did so today. i started the xfit routine called 'the bear' but i lightened it to only 3 rounds instead of 5. i didn't want to overstress the delts 2 days before my workout. i also rested a few times during the sets which i wasn't supposed to but i had to scale it back.

warm up:
2 min bike
3 min eliptical
2 min rower

xfit: "the cubbie"
3 rounds of 7 sets: post lift total
hang clean
front squat
push press
back squat
push press

#= (95/95/95)

chest:
3 sets: incline bb press (135/155/135)
3 sets: flat bench db flyes (50/60/60)
3 sets: incline db press (60/70/60)
4 sets: dips (weight assisted 180/150/120/100)
3 sets: alternating arm hammer flat press (45/70/70 each side)

triceps:
3 supersets: straight bar cable pushdowns/two hand overhead db extension/ rope cable pushdowns (150,65,50/150,65,60/150,65,60)

swimming: 1 hour

*yesterday: 20 minute bike ride

inspirational video of the week

i am probably the last male in north america to see this movie, but i finally picked up '300' this week. i can't stop watching it. it has been really great to watch before workouts for motivation.

goals of the week

last week i was able to match the intensity of the week prior. this week my goals are very different. i want to scale back the volume and load i am putting on my body. i feel like i need to give my body a week of low intensity workouts so it can recover from the past 6 weeks of high volume lifting plus xfit & cardio.

one thing i really want to do is step up cardio this week in the absence of high volume lifting. i want to mix between the running, biking , and swimming so my muscles can have time to heal. i really want to avoid 'overuse' injuries.

6/27 WOD

warm up:
4 min bike

xfit: 'dips/pull ups'
3 rounds of 21/15/9 reps (weight assisted 180/200/200)

my time = 7:45

legs:
8 sets: squats (135/225/315*/405*/455*/505^/315/225) *1 rep (^505=3 partial reps)
3 sets: leg extensions (110/100/90)
3 sets: seated leg curls (110/90/80)
3 sets: smith machine hack squat (135/225/275)
4 sets: calves raises on leg press (180/180/180/180)

preworkout weight = 282 (home scale)

6/26 WOD

today was a pretty intense day. i started off with the 'fight gone bad' workout followed by my shoulder & abs. i also accomplished two more level 1 goals: 25 kettlebell swings & 30 situps.

warm up:
4 min bike

xfit: 'fight gone bad'
3 rounds, 5min with 5 exercises, 1 min rest between rounds
rower 13/10/10 cal burn
push press 70lb 18/10/15 reps
box jumps 12" 20/20/18 reps
(sub) 25lb db swing 25/20/12 reps
sumo dealift high pull 70lb 9/9/12 reps

total = 211

shoulders:
2 warm up sets: machine overhead press
5 sets: seated bb overhead press (115/135/155/135/115)
4 sets: reverse high cable crossover (60/70/80/50)
3 supersets: reverse low cable crossover/ db side lateral raises (50,15/40,15/40,15)
3 sets: db shrugs (40/70/100)
3 sets: seated hammer shrugs (270/360/270)

abs:
xfit: 30 sit-ups
2 sets: mb situps
3 sets: hammer crunches (20/30/40)
3 sets: windshield wipers

6/25 WOD

today i had a busy schedule so i was only able to get in a bicep workout at the globo gym & 20 laps in the pool.

biceps:
2 warm up sets: preacher machine curl
4 sets: ez bar curl to the forehead (60/70/80/80)
3 sets: db hammer curls (45/45/45)
3 supersets: close grip ez bar low cable curls/ incline db curls (70,22.5/100,22.5,130,22.5)
3 sets: seated db concentration curls (25/25/20)
2 sets: seated machine preacher curls (60/70)

swimming:
20 laps

postworkout weight = 286 (home scale)

6/24 WOD

today i mixed in alot of my xfit level 1 athletics goals into my back workout. i began the work out with 'christine' and i managed to lumber thru the next 1 and 45 minutes at the gym finishing my back.

xfit: 'christine' level 1
3 rounds for time (under 15min)
500m row
12 deadlifts (135lbs)
21 box jumps (12 inch)

my time = 14:17

back:
3 sets: cable lat pulldowns (160/140/120)
3 sets: smith machine bent over rows (135/155/175)
7 sets [xfit WOD]: BB snatch (95/115/115/135*/115/125*/115) *failure
3 sets: reverse grip hammer high lat pulldowns (45/70/95 each side)
xfit: 10 medicine ball cleans (12lbs)
xfit: 25 wall balls (12lbs)
3 sets: hammer low row (45/70/80 each side)
xfit: 10 seated knees to chest
2 dropsets: close gripe low cable row (160,110/180,120)
3 sets: straight arm standing front lat pulldown (60/70/80)

night time workout:
25 laps swim

preworkout weight = 285 (home scale)

6/23 WOD

today i had to split my lifting routine because of errands and it was a good thing. later in the afternoon i did my own xfit routine called 'rocky'.

i accomplished a level 1 xfit goal of a 500m row in 1:49 today.

warmup: xfit level 1 goal on rower

chest:
2 warm up sets: machine press
5 sets: incline BB bench press (135/155/175/155/135)
3 sets: smith machine on ball bench press (135/185/135)
4 sets: high cable crossovers (65/75/85/95)
3 supersets: incline db flye/ incline db press (30/40/45)

triceps:
2 warm up sets: machine extensions
2 sets: tricep pressdown machine (150/200)
3 sets: ez bar lying skull crushers (70/85/85)
3 supersets: straight bar cable pushdown/ overhead 2 hand db tricep extension/ rope cable pushdowns (100,40,40/120,45,50/150,45,60)
3 sets: reverse grip lying db skull crushers (22.5/22.5/22.5)

xfit: 'rocky'
3 rounds for time
100 body bag punches
20 15lb kettlebell swings
20 jump ropes

my time = 7:28

6/21 rest day

today was my high calorie day. in other words i went to the fair and ate a ton. but i did get to the pool tonight and did 13 full laps.

i like to mix up my swim strokes, so i will do 1 lap freestyle then 1 lap with the breast stroke then frestyle and then backstroke etc... right now it seems that i get a better cardio workout that way. this is because each muscle group gets pretty fatigued after 1 lap.

video of the week

this week i put up a few videos with the crossfit routine called "fight gone bad".

goal of the week

this week the key word is "consistency".

last week i was pretty happy with my volume and intensity of the work outs. this week i need to replicate last weeks efforts.

end of week goal assesment

i have to say this week i did pretty well. I was able to get a few days of cardio in the form of crossfit and swimming.

the challenge was after i performed my xfit routine my body would be pretty drained and i would struggle thru my 2 hour lifting sessions. it gets to the point where after a few reps my body gets so fatiged that i can not feel the exercise in the target muscle.

i think i need to start splitting my routines even more to get the most out of both workouts.

6/20 rest day

after the intense week of crossfit training mixed with long weight training my body needed the day off. the only thing i did was a late night 1 hour swim. It was a very light, non-intense workout.

6/19 WOD

I could really feel the training this week in my body today. so i decided to take a day off of crossfit and just lift.

warm up:
5 min bike
2 min rower

legs:
warm up set: leg press machine
7 sets: squats (135/225/315/405/455/505/550*) *isometric
4 sets: smith machine lunges (135/185/225/225)
4 sets: leg extensions (130/150/170/190)
4 sets: lying leg curls (100/120/110/100)
4 sets: leg press (180/360/540/360)
4 sets: leg press machine calve raises (360/360/360/360)

abs:
4 sets: machine crunches with alternating overhead lumberjack grip (20/40/40/40)
3 sets: hip thrusters with a twist

post workout weight = 289 (gym scale)

6/18 WOD

today was a busy day so i only had 1 hour slot for shoulders and my crossfit workout.

warm up:
3 min bike
2 min rower

crossfit: "fran"
3 rounds superset: 21-15-9 reps
60 lb thrusters
assisted pull ups (200lbs)

my time = 8:00

shoulders:
3 sets: standing BB press (135/135*/135*) * 3 reps plus 1+1+1+1+1
3 supersets: side lateral raises/ machine overhead press (22.5,40/22.5,50/22.5,60)
3 sets: rear delt high cable crosses (60/70/80)
3 supersets: upright row/ rear delt on the pec deck (80,40/100,75/100,110)
3 sets: hammer seated shrugs (180/270/270)

after workout weight = 283 (home scale)

split routines?

something i noticed while looking back thru my blogs is that a few weeks ago i had to split my back and bicep workout because of errands i had to run. that day i was able to put more sets on my biceps because of the split. these last few weeks my grip has been so exhausted after my back routine that my bicep workout really suffers.

i think i might try to split all of my routines. chest in the am and tris in the pm, back and bis, shoulders and abs, and legs. if my schedule will allow i might try this next week. other wise i might just have to have one day designated for arms. so my week would consist of chest/abs, back, shoulders/ abs, legs, biceps/ triceps.

6/17 WOD

today i lifted first and then a few hours later i decided to design my own little crossfit routine i call ,"rocky".

warm up:
5 min bike
2 min rower

back:
2 warm up sets: reverse grip hammer pull downs
4 sets: lat pull downs (80/200/180/160)
5 sets: deadlifts (135/225/315/315/405)
3 sets: hanging snatches (135/155/135*) * 3 reps plus 1+1+1+1
4 sets: smith machine bent over rows (135/185/195/185*) * 3 reps plus 1+1+1+1+1
4 dropsets: close grip high lat pull down (80/160,110/170,110/160,100)
2 sets: back extensions (-/25)

biceps:
2 warm up sets: low cable curl
2 sets: alternating DB curl (30/40)
3 sets: close grip low cable curl (90/100/110)
3 sets: DB preacher curl (25/25/20)
3 dropsets: high cable curl (60,40/70,40/60,30)


crossfit: "rocky"
3 rounds
100 punches on a heavy bag
20 jump ropes

my time = 6:22

night:
40 minute swim

6/16 WOD

Today I began my workout with a crossfit program called baseline. I plan to rotate these programs so i do the same one every two weeks. that way i can see if i can improve on my times.

warm up:
5 min bike

Crossfit: Baseline
500m rower
40 squats
30 sit ups
20 push ups
10 pull ups (weight assisted 170lb)

my time: 8:53
my bros time: 8:16

chest:
1 warm up set - press machine
5 sets - incline BB press (135/185/155/135/185*) *high intensity: 3 reps 20 seconds rest then do 1 additional rep 4 times with rest
3 sets - decline DB press (55/65/70)
2 sets - incle DB press (60/60)
3 supersets - high cable crossovers/ low cable crossovers (70/40,80/40,90/40)
3 sets - alternating arm hammer incline press (45/70/70 each side)

triceps:
3 sets - overhead cable tricep extensions (80/110/130)
3 sets - reverse grip single arm cable pulldown (60/70/60)
3 sets - tricep push down machine (15/180/200)
3 sets - cable pushdowns (100/140/100) various grips (y grip/ez bar/rope)