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
Thursday, October 30, 2008
Tuesday, October 28, 2008
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)
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)
Monday, October 27, 2008
Saturday, October 25, 2008
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
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
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
Monday, October 20, 2008
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
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
Sunday, October 19, 2008
Saturday, October 18, 2008
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
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
Friday, October 17, 2008
Thursday, October 16, 2008
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)
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)
Wednesday, October 15, 2008
Tuesday, October 14, 2008
Monday, October 13, 2008
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)
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)
Sunday, October 12, 2008
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)
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)
Saturday, October 11, 2008
Friday, October 10, 2008
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)
day 5 - 'cindy' = 5 round (not for time)
Thursday, October 9, 2008
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)
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)
Wednesday, October 8, 2008
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
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.
Tuesday, October 7, 2008
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
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
Monday, October 6, 2008
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
day 1 - 'cindy' = 1 round :38
Sunday, October 5, 2008
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!!!!!
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!!!!!
Saturday, October 4, 2008
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.
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.
Wednesday, October 1, 2008
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
endurance: 'bike'
stationary bike = 25 miutes
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