Welp, Saturday was somewhat of a rest day.
Sunday, up at 5:00 am and on to Crandon Park for race 2 in the Key Biscayne Triathlon Trilogy.
In the first five strokes of the swim I had my ankle timing chip stripped from my ankle by another swimmer, thus disqualifying me from the official standings. I was happy that I started my watch.
It was a tough day. Choppy water made for a bumpy swim as the front four of us kept bumping and had a sloppy turn that included all of us getting tangled and then having to move around the slowest swimmers from the previous wave (these races are started in waves seven minutes apart to ensure safety) . I was third out of the water, about 15th or so after the bike and ended in 10th for my group, 52nd or 53rd overall, about 10 places better than last time. Not bad for a 1,000 person race. The bike ride was brutal as the last half was head on into the wind, some of it uphill.
58:49 total time, 40 seconds slower than last time…I know I was moving faster, but conditions take their toll. The run was very hot as the sun had gotten up and there was no cloud cover. Next time I will break 58:00. COnsidering last season I couldn’t break an hour, I feel pretty good about my overall fitness progress and look forward to racing. I used to get nervous and wonder why I was doing these things. Now I get relaxed and anytime the question of why enters into my head, it’s answered right away with , ‘To be your best stupid, NOW GO!!!’.
First saturday class. Did not have much of a turnout. Joe did make it though a bit late. We put him through the wringer. Ladder drills with pushup/bw squat at the tails, followed by FRAN in which he beat his previous time by 3 minutes to make his new time 9:36 . Followed that up with 60lb 1arm rows. Then abs, core. Finished off with a tire slam. This is Joe. GO JOE!
A few of the inevitable movements at the morning class…push ups, squats, balance work, etc.
A few of the inevitable movements when a client brought a friend that wanted to see the space…ring pull ups, rope climb, ladder pulls, etc.
Otherwise, rest and meat digestion.
Tomorrow more of the same.
Sunday, race time.
food and lay down as much as possible til then.
12:40pm
10 miles on the bike.
Realized that I can shift gears on the bike and not the rear wheel trainer. Helps out.
10 miles, 21:53, 27.3 mph
I’m not sure how accurate the speed/time is with this thing, but It’s getting to be a good feeling on the bike, can’t wait to upgrade to a better, more fitted bike and see what happens.
Two thousand dollars of geometric speed…
To credit card debt or not to credit card debt…that is the question.
3:45 pm
Infinite Intensity Day 18
A. 2 dumbbell split snatch (side variation)
5 sets, 3 reps each, 45 seconds rest.
40lb, 40 lb, 60 lb, 40 lb, 40lb
B. 2 dumbbell push press
5 sets, 3 reps each, 45 seconds rest.
45 seconds rest
C1. One arm push up, hand on cinder block
4 sets, 5 per arm (Last set had assisted positive)
C2. 25 lb Sand filled basketball Shot Put
4 sets, 5 per arm (supersetted with C1)
60 seconds rest per set, no rest between C1, C2
D1. Dumbbell Lunges
4 sets, 5 per leg
70 lb first set, 60 last three sets
D2. Lunge Jumps (same as alternating lunges, just jump it)
4 sets, 10 reps (supersetted with D1)
60 seconds rest per set, no rest between D1, D2
Finisher: Double arm DB swings (db”s go from between legs in squat position to straight over head in standing position).
25 lb per arm, 3 sets, 15 reps, 30 seconds rest per set.
7:15
Sitting here typing this, I couldn’t sit still. The sweat still hadn’t dried from earlier, I knew I had my ball shoes in the car…Screw it, basketball courts it is.
Warmed up with single arm grab and hangs on the rim.
Three games of full court to eleven. Picked up a young girl that didn’t speak english to run the point and she kicked ass. Two younger guys played with us. No hustle, no passes, set a pick for em, roll and get no feed. The fifth guy was a hustler that kept getting beat on D by an old school fireplug from the other team. It’s something to see schooled ball players play with completely blind, bad shooting, bad passing players. We won two in a row and were down 9-8 when the lights got shut off.
9:00
Time for burgers and bed. MEAT!!!
Did some of the morning class…running and bodyweight, partnered band work.
7:45pm with Joseph
Single arm plank, alternating every 30 seconds x3 each side
Single arm push up x3 each side
Handstand w/ wall assistance x45 seconds w/ 75 seconds rest x3
FOR TIME
20 push ups, 20 squatsx3
10 push ups, 10 squatsx4
Total 100 each, 200 reps
3:05
FOR TIME
5 push ups, 5 squats x10
Total 50 each, 100 reps
1:35
Not enough stretching. Too much coffee. No protein. Discovered lactose intolerance.
