Thursday
Crossfit’s Helen:
Three rounds for time:
1.Sprint quarter mile
2. 21 60 lb. two arm overhead db swing (in place of 54 lb. kettlebell)
3. 12 pull ups (kipping allowed)
9:19
The last quarter mile sucked, wobbly legs. The swings were cake round one, then harder but manageable round two, then slippery…required a grip change midway through set three. The pull ups were easy rounds one and two, broken into 6 and six round three.
Friday
9:15am
full body light lifts..sets of ten on everything x3
2:00pm
Went outside in a sticky 93 degreeswith Otto, strapped on the 40 lb. vest and went five rounds of:
1. Run park lap (about 350 yards)
2. 20 40 lb. overhead kettlebell swings
3. pull ups
The 40 lb. vest plus the heat made this a really tough sweaty one. The run felt soooooo slow, the swings were okay. pullups were done three and three for six on rounds one and two, Five and five with a foot touch on each rep sets three and four, five times two with a jump for the first of each two on round five.
7:00pm
45 minute aerobic leg and core session.
Saturday, Sunday, Monday….
Eat, drink, be merry.
A hot and sweaty outdoor workout.
1.Five minute jog to warm up
2. Drills: ladder two ins, lateral cone wave, sprint 75m out, 180 degree turn, 100m back.
Three rounds with one minute rest
3. Chest circuit:
a. black band press
b. red band double chest fly
c. blue band triceps kick back
45 seconds on/30 seconds off
two circuits with one minute between circuits
4. Drills: repeat step 2
5. Back circuit:
a. bodyweight row
b. single arm band row with step back lunge
c. stiff arm band row
45 seconds on/30 seconds off
two circuits with one minute between circuits
5. core
6. stretch
Inspired by this video:
CLICK HERE FOR LINK
I decided that a few more squats supersetted with half mile runs would be good.
1. 95lb squat x20
half mile-2:40
2. 135 lb squat x20
half mile-2:32
3. 135 lb squat x20
half mile-2:31
4. 95lb squat x20
half mile-2:22
No rest between squat and run, 2:30 rest between each super set.
We decided that this is a good one for all triathletes as it forces the pre-exhausted quadriceps to react to a quick run start, one of the hardest parts in a multi sport race.
Warmed up with Kaya doing push ups, pull ups, squats, etc. Peter helped push on the last half mile by running the second lap right on my heels. It helped big time. Gonna have to recruit four people when I go to the track to get a current time for the half.
Finished with a nice rope-assisted leg stretch (thanks late night Golf Channel). Felt really strong on the half miles and have been enjoying the track work…gonna do 1600’s and 200’s Thursday.
58:07
The swimming course was changed and made longer. It’s usually just under a quarter mile, this time just over. I forgot my elastic easy-on shoes. Had to run in some others that forced me to sit down and tie them in the transition. BLEH! Anyway, PR by two seconds on a very hot day with a longer swim. I’ll take it. The spinning classes from Wisconsin helper me to cut over a minute from the bike, and my run was 23 seconds faster than last time. Transition two (shoes!) was 30 seconds slower.
Later on went to the beach and soaked in TOO MUCH sun. Had a blast though laying in the surf and letting it kick me all around. Kaya and I laughed it up as we got water up our nose, in our ears and everywhere else. It was a beautiful picturesque Sunday with clear water and a soft cloud line on the horizon.
Today I did much of the morning class, kettle bell dead lifts, db squats, pull ups, bw rows and then took them outside to run the Garage quarter mile. Four of ’em at 90, 80, 75, 60.
Followed up with a light stretch then ran to Idols Gym for:
a1. 65lb barbell dead lift x20
a2. single leg land squat jump x10 each leg
a3. dyno pull ups x10
a4. 30 lb. db chest press x30
a5. hanging leg raises x10
repeat circuit x3 (15 seconds rest between exercises, 1 minute between circuits)
b1. 65lb barbell thruster
b2. close grip hands elevated push up x15
b3. pistol squat w/ 10 lb plate x5 each leg
b4. 25lb plate russian twist (sit on floor, feet up, twist and touch plate on each side)
repeat circuit x3 (15 seconds rest between exercises, 1 minute between circuits)
Mixed in some cardio/plyo drills with these….stair runs, high jumps, side jumps, single leg box jumps, high knee running, etc.
Finished with quarter miles on the treadmill…
75-75-75-75…that’s as fast as it would go.
Walked it back and made a big mess with the cheap-o blender from Target. You get what you pay for.
Thursday did a lot…didn’t log it, just did it. pushing, lots. Bench, push ups, jumping ring muscle ups, and on and on. We did a nice 7:20 mile after, and then I continued alone for a 5k in 20:00 after a few minutes of standing around and talking.
Yesterday just a few warm ups and such with clients and groups.
Today a relaxed 5k in the shaded streets of Morningside.
Tonight relax and eat and sleep.
Tomorrow race.
