Prep for half-marathon 34:10 (+/- 9:00 pace)
36 degrees. First AM run prior to marathon. Probably should've started AM runs sooner. Sore knees after run.
Wednesday, October 29, 2008
Sunday, October 26, 2008
Elizabeth
Rx: 21-15-9 135# cleans & ring dips
Scaled to 115#
Time 17:26
did squat cleans, felt good. Ring dips broken every set. 10 in a row to start, but last set were pieced, mostly one at a time.
Scaled to 115#
Time 17:26
did squat cleans, felt good. Ring dips broken every set. 10 in a row to start, but last set were pieced, mostly one at a time.
Saturday, October 25, 2008
Homemade WOD
Instead of a long run preparing for next week's mini, I did the following Tabata style workout (20 seconds on, 10 seconds off - not 100% each set, kept a good pace and tried to stay consistent):
squats: 16,14,13,15,15,14,14,15
chair jumps:9,8,8,8,9,8,9,9
pullups: 6,6,7,6,6,6,6,6
75# thrusters: 4,4,4,5,5,4,4,4
75# cleans: 5,5,5,5,5,5,5,5
burpees: 4,4,4,3,3,3,3,3,
75# SDHP: 5,5,5,4,4,4,5,5
total time about 28 minutes
rested a few minutes then did basement stairs 50 times (run, walk, singles, doubles, triples) about 14 minutes.
squats: 16,14,13,15,15,14,14,15
chair jumps:9,8,8,8,9,8,9,9
pullups: 6,6,7,6,6,6,6,6
75# thrusters: 4,4,4,5,5,4,4,4
75# cleans: 5,5,5,5,5,5,5,5
burpees: 4,4,4,3,3,3,3,3,
75# SDHP: 5,5,5,4,4,4,5,5
total time about 28 minutes
rested a few minutes then did basement stairs 50 times (run, walk, singles, doubles, triples) about 14 minutes.
Friday, October 24, 2008
Runner for Gunner: 400m rest 2 minutes, repeat, repeat, repeat
CFWU X2: Samson stretch, 15 OHS, 15 situps (feet strapped to bench, bend backwards & touch floor), 10 ring dips, 10 strict pullups
Today's 400m times:
1:23 1:26 1:30 1:28 total 5:47
mid 50s & breezy. someone's burning leaves made for difficult breathing.
Previous times:
1:23 1:27 1:30 1:31 total 5:51
(1:19)(1:25)(1:35)(1:38) total 5:57
Today's 400m times:
1:23 1:26 1:30 1:28 total 5:47
mid 50s & breezy. someone's burning leaves made for difficult breathing.
Previous times:
1:23 1:27 1:30 1:31 total 5:51
(1:19)(1:25)(1:35)(1:38) total 5:57
Wednesday, October 22, 2008
5k
55 degrees and fairly windy. Seems like I was ALWAYS running against the wind. My legs were very tired and my lower back got tight during run...see recent workouts, I'm due for some rest.
Ran from driveway to Allen's rental house back to entry to subdivision.
Time 22:59 NEW PR!
Ran from driveway to Allen's rental house back to entry to subdivision.
Time 22:59 NEW PR!
Tuesday, October 21, 2008
CrossFit Endurance
WOD as Rx by CrossFitEndurance called for 16 rounds. I didn't reset my watch a couple times so I ended up with a little more rest on a couple of the rounds, so I penalized myself and ran some extras. Not as easy as I thought it would be...
10 seconds sprint
20 seconds rest
19 rounds
10 seconds sprint
20 seconds rest
19 rounds
burpees & pullups
Ten rounds for time of:
12 Burpees
12 Pull-ups
did pullups, then burpees...as Rx 19:33.
All pullups were done with a kip palms down. I tried to keep a 2 minute pace per round. Got ahead the first few rounds, then just tried to stick with it.
12 Burpees
12 Pull-ups
did pullups, then burpees...as Rx 19:33.
All pullups were done with a kip palms down. I tried to keep a 2 minute pace per round. Got ahead the first few rounds, then just tried to stick with it.
Monday, October 20, 2008
no rest for the runner...
Today should've been a rest day, but I decided to follow Hal Higdon's schedule for half-marathons and today would've been a long run, so I decided to CrossFit instead. Did WOD as Rx:
Complete as many rounds as possible 20 minutes of:
95# Thruster, 5 reps
95# Hang Powercleans, 7 reps
95# Sumo Deadlift High-pull, 10 reps
6 full sets done in about 18 minutes...insert fork!
Complete as many rounds as possible 20 minutes of:
95# Thruster, 5 reps
95# Hang Powercleans, 7 reps
95# Sumo Deadlift High-pull, 10 reps
6 full sets done in about 18 minutes...insert fork!
Sunday, October 19, 2008
Filthy 50, again!
worked out with Scott and Levi at RHS. They weren't able to workout yesterday and were doing the F50 today, so I decided to join them.
Same workout as yesterday, except I used the bench for jumps, and a 15# ball for the first 18 wall shots, and a 12# for the last 32.
Time 33:43...slower than yesterday's, but thats to be expected!
I ran to the school (1 minute fast, 1 minute walk, 1 minute spring 1 minute walk, 3o second sprint, walk) and did 4 100m sprints (16-18 seconds each) and walked the curves.
Tomorrow is a rest day!
Same workout as yesterday, except I used the bench for jumps, and a 15# ball for the first 18 wall shots, and a 12# for the last 32.
Time 33:43...slower than yesterday's, but thats to be expected!
I ran to the school (1 minute fast, 1 minute walk, 1 minute spring 1 minute walk, 3o second sprint, walk) and did 4 100m sprints (16-18 seconds each) and walked the curves.
Tomorrow is a rest day!
Saturday, October 18, 2008
Filthy 50
This one is tough!
50 jumps (3rd stair)
50 Jumping pull-ups
50 swings 35#
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Good mornings 45#
50 Wall ball shots (8#)
50 Burpees
50 tuck jumps
32:20...new PR
50 jumps (3rd stair)
50 Jumping pull-ups
50 swings 35#
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Good mornings 45#
50 Wall ball shots (8#)
50 Burpees
50 tuck jumps
32:20...new PR
Friday, October 17, 2008
Cindy
5 pullups
10 pushups
15 squats
as many rounds as possible in 20 minutes
18 rounds time 20:07
so close, I wasn't about to stop on the last round!
did much better in pushups than before, but still the weakest point. I went a little slow on the squats to give my arms a chance to recover. Pullups were all unbroken and very strong. I had a methodical, but not violent, kip going on each set.
10 pushups
15 squats
as many rounds as possible in 20 minutes
18 rounds time 20:07
so close, I wasn't about to stop on the last round!
did much better in pushups than before, but still the weakest point. I went a little slow on the squats to give my arms a chance to recover. Pullups were all unbroken and very strong. I had a methodical, but not violent, kip going on each set.
Thursday, October 16, 2008
Snatch...not a fan
today's WOD is snatch 1-1-1-1-1-1-1. Since I can't do it light, I'm sure not trying to go heavy.
CFWU x3 (almost)
strict pullups by set 11/15, 15/15 (towel breaks when needed) 0/15. Kips on last set took a little to get timing down.
Did 2 sets of ring dips with a negative muscle up on quite a few.
Did a few snatches with PVC, to work on form, but arms weren't flexible enough to try with weight.
CFWU x3 (almost)
strict pullups by set 11/15, 15/15 (towel breaks when needed) 0/15. Kips on last set took a little to get timing down.
Did 2 sets of ring dips with a negative muscle up on quite a few.
Did a few snatches with PVC, to work on form, but arms weren't flexible enough to try with weight.
Tuesday, October 14, 2008
2 days
Monday 10/13/2008
deadlift - ramped up weight a little each set until I got all the weight I have on the bar...ended up doing 5-3 with that weight after about 25 total reps as warmup.
did 10 dead hang pullups (palms up) and some negative muscle ups with some ring dips. Finished with some pushups on the parallettes with Mallory and Macy on my back for added weight.
Tuesday 10/14/2008
50, 40 situps (under chair)
10 squat cleans 95#
30 situps (on bench)
8 squat cleans 95#
20 situps
6 squat cleans 95#
10 situps
4 squat cleans 95#
10 situps
5 squat cleans 95#
cleans felt very good. As Rx workout should've been timed, but since I did the first 2 sets of situps upstairs with Izzy in the room, I decided to just do it with out rest once I got downstairs. Did a couple of squat cleans with just bar to get a feel for it. Wrists had pretty good flexibility, but my left wrist is still a little touchy if I try to bend it back too far.
deadlift - ramped up weight a little each set until I got all the weight I have on the bar...ended up doing 5-3 with that weight after about 25 total reps as warmup.
did 10 dead hang pullups (palms up) and some negative muscle ups with some ring dips. Finished with some pushups on the parallettes with Mallory and Macy on my back for added weight.
Tuesday 10/14/2008
50, 40 situps (under chair)
10 squat cleans 95#
30 situps (on bench)
8 squat cleans 95#
20 situps
6 squat cleans 95#
10 situps
4 squat cleans 95#
10 situps
5 squat cleans 95#
cleans felt very good. As Rx workout should've been timed, but since I did the first 2 sets of situps upstairs with Izzy in the room, I decided to just do it with out rest once I got downstairs. Did a couple of squat cleans with just bar to get a feel for it. Wrists had pretty good flexibility, but my left wrist is still a little touchy if I try to bend it back too far.
Sunday, October 12, 2008
A little busy at work...
...economic activity has kept me very busy at work, so my workouts have been put on the backburner.
Wed 10/9 did some pullups, dips, a few burpees, and some pushups.
Thu 10/10
Fri 10/11 2o pullups and 8 dips
Sat 10/12 - vey tired, too much fun at Correll's on Friday night!!
Sun 10/13 75# shoulder press 21 reps & a few dips, then a 70 minute run behind the middle school Along the way I did 12 sets of stairs on the football field bleachers, a mile on the track with 42 pushups (about 10 after each lap), then ran the cross country course, hitting the hill on the practice field 4 times, jumping over the log in the "meadow" 8 times, then doing the hill in the woods 4 times and trying to run the creek (didn't get very far). Overall, a very interesting run.
Wed 10/9 did some pullups, dips, a few burpees, and some pushups.
Thu 10/10
Fri 10/11 2o pullups and 8 dips
Sat 10/12 - vey tired, too much fun at Correll's on Friday night!!
Sun 10/13 75# shoulder press 21 reps & a few dips, then a 70 minute run behind the middle school Along the way I did 12 sets of stairs on the football field bleachers, a mile on the track with 42 pushups (about 10 after each lap), then ran the cross country course, hitting the hill on the practice field 4 times, jumping over the log in the "meadow" 8 times, then doing the hill in the woods 4 times and trying to run the creek (didn't get very far). Overall, a very interesting run.
Tuesday, October 7, 2008
Weighted Pullups
did a few situps, OHS, and stretches to warm up.
Rx max weight 1-1-1-1-1-1-1
50, 70failed, 50, 60failed, 50, 50, 40, 40.
Tried a couple with 25# dumbbell held b/t my feet, but to hard to get up on the bar.
Repped out a few pullups with about 1/2 extention to the bottom but pulled well above bar.
Rx max weight 1-1-1-1-1-1-1
50, 70failed, 50, 60failed, 50, 50, 40, 40.
Tried a couple with 25# dumbbell held b/t my feet, but to hard to get up on the bar.
Repped out a few pullups with about 1/2 extention to the bottom but pulled well above bar.
Sunday, October 5, 2008
Five Round of ?????? - take 2
Five rounds for time of: 135# each
Deadlift, 15 reps (120#)
Hang power clean, 12 reps (95#)
Front Squat, 9 reps (95#)
Push Jerk, 6 reps (95#)
19:42
Deadlifts were fairly easy, did broken sets for hang power clean, front squats OK, and push jerk all unbroken until last set (actually more of a push press than push jerk).
Legs toast after Friday's run and yesterdays Barbara.
Deadlift, 15 reps (120#)
Hang power clean, 12 reps (95#)
Front Squat, 9 reps (95#)
Push Jerk, 6 reps (95#)
19:42
Deadlifts were fairly easy, did broken sets for hang power clean, front squats OK, and push jerk all unbroken until last set (actually more of a push press than push jerk).
Legs toast after Friday's run and yesterdays Barbara.
Saturday, October 4, 2008
Barbara
Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
Rest precisely three minutes between each round.
5:43
4:35
4:55
6:03
5:58
One of the hardest workouts I've done. Whole body is very tired.
Rest precisely three minutes between each round.
5:43
4:35
4:55
6:03
5:58
One of the hardest workouts I've done. Whole body is very tired.
Friday, October 3, 2008
Run, Forest, Run!
59:34
I ran to sledding hill at Washington Park, did 4 clocks, ran back home and did 2 miles around our circle. Total distance was 6 miles plus clocks, which took about 10 minutes to finish. During the 4th and 5th lap around our subdivision, I alternated frontward and backward running every 100 meters.
A clock is when I run up one side, when I get to the top I make left turn and run down the hill, turn around and run back up, make a left and repeat until I get back to where I started. To finish a clock, I run up and down the hill 4 times . 4 clocks = 16 round trips up & down the hill.
I ran to sledding hill at Washington Park, did 4 clocks, ran back home and did 2 miles around our circle. Total distance was 6 miles plus clocks, which took about 10 minutes to finish. During the 4th and 5th lap around our subdivision, I alternated frontward and backward running every 100 meters.
A clock is when I run up one side, when I get to the top I make left turn and run down the hill, turn around and run back up, make a left and repeat until I get back to where I started. To finish a clock, I run up and down the hill 4 times . 4 clocks = 16 round trips up & down the hill.
Thursday, October 2, 2008
New One...Clean & Jerk
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Light stretching warmup, then I scaled WOD to 120#.
7 complete rounds (1-2-3-4-5-6-7) plus 3 in 8th round.
total reps 31 @ 110#
Light stretching warmup, then I scaled WOD to 120#.
7 complete rounds (1-2-3-4-5-6-7) plus 3 in 8th round.
total reps 31 @ 110#
Wednesday, October 1, 2008
Nate
As Rx = Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 72# Kettlebell swings
I scaled to:
4 ring pullups & 4 ring dips (dropping all the way down after each to pullup position)
4 handstands negatives on parallettes
16 35# plate swings
light warmup - stretching only
5 full rounds plus 4 pullups & 4 dips
2 Muscle-ups
4 Handstand Push-ups
8 72# Kettlebell swings
I scaled to:
4 ring pullups & 4 ring dips (dropping all the way down after each to pullup position)
4 handstands negatives on parallettes
16 35# plate swings
light warmup - stretching only
5 full rounds plus 4 pullups & 4 dips
Back Squat (Tuesday 9/30/08)
CFWU 15x3 to start
No equipment to back squat free weights, so I used my Bowflex - 310lbs. 8-10-10. Also did some front squats with 25# dumbbells (I was able to get a deeper squat with the dumbbells).
.
No equipment to back squat free weights, so I used my Bowflex - 310lbs. 8-10-10. Also did some front squats with 25# dumbbells (I was able to get a deeper squat with the dumbbells).
.
Push Jerk (Sunday 9/28/08)
Push Jerk 5-5-5-5-5
Not very good at this one, probably more of a push press, than a jerk.
115-125-135-125-135(failed on #5)
Not very good at this one, probably more of a push press, than a jerk.
115-125-135-125-135(failed on #5)
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