Friday and Saturday-rest and eat
Sunday
Swim 1.2 miles
Bike 56 miles
Run 13.1 miles
Time-5:59:16
So, I decided to put my training program to the test and try to complete a half IronMan on zero bike miles, zero pool miles, zero swim miles. It hurt, bad. Then it hurt more bad, then I hit muscle spasms and major muscle cramps, then my arms started to tingle, then the cramps came back. I finished. That was the only real goal. Midway into the race I wanted to break six hours.
My knees are done. Other than that, my body is okay. Will I do a full IronMan? Sure, probably some day. When I finished I said ‘no way’ but today looking back, I see how much I learned about myself and others…mental toughness, empathy, the bodies ability to push through pain and recover, and how truley dead tired you can make yourself. I am still a bit sluggish today. More sleep, eat, relax.
WOD:Pull Up x10
65 lb Barbell Thrusters x10
AMRAP in 20 minutes
Peter: 10 rounds
Dan: 11 rounds + 3 pull ups
Dan…
Three hours later in the pool.
CFE WOD
3 rounds
20 second on 20 seconds off
30 seconds on 30 seconds off
45 seconds on 45 seconds off
60 seconds on 60 seconds off
At the end of 60 off, return to 20 on until you have completed all three rounds
Total time: 15:30
Pete coaching Dan through ‘Seagrams’. 7 20# med ball cleans, 7 push ups.
10 Minutes, AMRAP
Pete learning from Chuck, a great instructor.
Dan looking at the pull up bar mid Fran, praying for a finish.
Dan in a DEEP thruster, “Fran”.
We’re in the middle. Dan’s looking like he’s about to fall over. Probably about round 13 of ‘Seagram’s’.
The parking lot of BGI Fit where we spent our weekend learning.
Friday continued with handstand practice and parallette L-sit practice. Three rounds of 40 second and 20 second holds respectively.
Saturday
Squat
135 x5
205 x3
225 x1
235 x1
Overhead Press
45 x5
95 x5
115 x3
125 x3
135 x1
140 fail
Deadlift
185 x4
205 x3
245 x2
275 fail
275 x1
285 fail
SUNDAY REST
Monday was Squat cleans at 95lb with ring dips for sets 0f 21-15-9. Crossfit’s “Elizabeth”.
8:29
Workout is prescribed at 135, but after my last bout with that weight I decided to go lighter and work on form and feel. Still very draining. MetCon drainage.
Got some downloads in (just picked up a ton of 80 & 90’s hip hop albums…taking me back. Good stuff like Jungle Bros., De La, Ice-T, Schooly D, Tribe, BDP, Organized Confusion and on and on..)
…..and then some bath and beauty bar junk.
a.Overhead press
95×6, 95×8, 105×8, 115×6
b.Reverse Fly, Barbell row, db bicep curl
40lb, 115lb, 30 lb x8 each x2 rounds
c.db shrug, lat and front raise, short lat raises, side bicep curl
80lb, 20lb, 15lb, 35lb x8/10/20/8 two rounds
Tuesday
Squat cleans
1-1-1-1-1-1-1
135, 135, 155, 155 (fail), 135, 135, 135
A little later, did the CFE wod.
4 x 300 meter sprint, 5 minute rests
38, 39, 39, 39
Wednesday
Over head press
1-1-1-1-1-1-1
115, 135, 135, 135, 135, 135 (fail), 115
Push press
3-3-3-3-3-3-3
115, 125, 135, 145, 155, 155, 155 (assisted)
Push jerk
5-5-5-5-5-5-5
95, 115, 125, 125, 125, 125, 125
Went light on the jerks as it was my first real trial with them.
Today I went and voted for ‘that one’. If you want a really good perspective on where the ‘other half’ is on this election, turn on FOX radio and enjoy for the next week. Amazing.
This weekend is our Crossfit certification. We will be shooting video during, so stay posted.
Last Thursday
Doormouse Cardio Circuit
20 rounds
60 seconds work
30 seconds rest
30 minutes total
Each fifth round burpees (18, 17, 15)
Round 20 is 25 Burpees
In between rounds are open source, meaning get creative.
Friday, Saturday, Sunday REST
Monday
Filthy Fifty
For time:
50 Box jump, 22 inch box
50 Jumping pull-ups
50 Kettlebell swings, 30 lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
100 Single unders jump rope
24:43
Later Monday…
Handstand holds on the wall
5 x 40 seconds
L sit holds
5 x 10-15 seconds
Even later…
Reverse Tabata Swim
10 sec work/20 sec. rest
16 rounds, maximum output
Tuesday
20 minutes:
Thruster x5
Hang Clean x7
Sumo Deadlift Highpull x10
Started at 95 lb for three rounds, dropped to 75 lb for eight more rounds plus five thrusters.
Fell over.
Wednesday
12 Burpees
12 Pull ups
10 rounds for time.
Pete and I did this one together, so we had to split pull rounds between the bar and rings. Ring pulls are much harder, so times were a bit slow.
21:28, 5 rounds each ring and bar.
Thursday
5k for time
I mapped a course but ran into some construction so I went a bit farther than needed. 21:17 total time, probably crossed the 5k right around 20:00. Lots of nasty head wind. Last mile was tough, can go faster on a better course with some competition. Goal is sub 18:00.
Friday
4×400, 2 minutes rest between
0:59
0:59
1:01
1:01
Legs were very heavy from the four days previous. Carried through but had no pop..
Would like to hit these all sub 0:57
Monday-
Weighted pull ups
1-1-1-1-1-1-1
65-75-85-95 (fail x2)-85(fail)-75-65
Plio jumps five sets for fun and variation
Tuesday-
Crossfit Barabra
20 pull ups
30 push ups
40 full range sit ups
50 squats
5 rounds with three minutes rest between each.
1. 2:46
2. 3:07
3. 4:14
4. 4:15
5. 5:27
Total time=19:49, 31:49 with rest
Brutal, last round ate my face.
Wednesday
REST
Thursday
Crossfit Ryan
7 muscle ups
21 burpees
First set of muscle ups were jumping, second-fourth sets from low rings, last set from the plio box from low rings. Even with the regression these were startlingly hard. A long way to go. Burpees felt slow and unexplosive, good for the mind.
Friday
Crossfit’s Mr. Joshua
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups/gh bench sit up (15/15, 30, 30, 4/26, 2/28)
185 pound Deadlift, 15 reps
33:44 with an extra quarter mile at the end for good measure
Saturday
Crossfit’s Erin
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
24:12
