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.
- Bench press your bodyweight max reps
- Follow quickly with Pull Up max reps
- 5 rounds, self applied rest (3-5 minutes)
We did this all in a row, so one person benches and does pull ups while the other two monitor and coach, then person two starts and so on. Made for good fun. One persons strength, another ones weakness and vice versa.
Dan Bench-6, 5, 4, 3, 3
Pullup-20, 21, 21, 20, 17
Total:120
Peter
Bench-14, 13, 10, 8, 7
Pullup-10, 14, 17, 15, 11
Total:119
Joseph
Bench-1, 1, 2, 2, 4
Pullup-15, 15, 13, 8, 10
Total:71
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.
Well, it was worth every penny. We are both now Level One Crossfit Certified. There we are in the upper right of the top pic. Notice the lack of shirts in the bottom vs. the top. I’m pretty sure that’s a chain reaction that either happens or doesn’t. Gladly, it didn’t in ours. No video or pictures, we decided to just experience and learn instead of document. I had my worst/best ever “Fran”. Worst for time, best for execution of movement. Pete hit a great Fran and slaughtered me by more than a minute. I got four muscle ups for the first time, that felt great. Pete and I hung with the bigger dogs on the WOD Sunday…
7 20 lb med ball cleans, 7 push ups, 10 minutes, As many rounds as possible.
Pete hit 14 plus three cleans, I hit 15 plus 5 cleans. Endurance is good, strength needs work.
I learned a great deal about form, function and their application for fitness. Overall, just a great weekend that I’m still digesting.
Today:
“Michael”
Run 800 meters
50 back extensions
50 sit ups
3 rounds
27:17
The back extensions, done correctly, are a new excruciating experience that severely weakens the run.
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.
