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