WE080430
So this workout is like doing a light Fran for 20 minutes. It's gonna kick butt. I may only do it for 10 minutes as I'm swimming 2500, biking 30 minutes, and doing run Tabatas tonight.
As many rounds in 20 minutes of:
10 65-pound thrusters
10 pullups
OK so I only got thru 6 rounds of this...I had just swum 2400 yards. And I still had Tabatas to do. I could have definitely fought thru all 20 minutes, but I called it quits at 7 minutes and moved on to the Tabatas.
So...results...
6 rounds (60 thrusters, 60 pullups), 7 minutes
Run Tabatas - .4miles, 6:40 pace, 12% incline
20080430
20080429
Whoever Wins The Run...
...wins the race.
TU080429
Run 5K
I did this on the Gandy Bridge in South Tampa. There were two 60-foot climbs, each a quarter mile long. The rest was flat. Time - 20:27. This is a training PR...last time I ran a CF 5K, I ran a 20:38. So...PR by 11 seconds works for me, especially with the hill climbs.
TU080429
Run 5K
I did this on the Gandy Bridge in South Tampa. There were two 60-foot climbs, each a quarter mile long. The rest was flat. Time - 20:27. This is a training PR...last time I ran a CF 5K, I ran a 20:38. So...PR by 11 seconds works for me, especially with the hill climbs.
20080428
Dr. Tabata Is My Master!
MO080428
Run Tabatas
TREADMILL
8x20 second intervals on 10 seconds rest...
Treadmill at 12% incline, speed 9.0mph (6:40 pace)
These were absolute quad/ham/calf killers. I think my HR peaked at around 200. I couldn't breathe and I nearly puked. But what a great workout. Definitely 10 times the intensity of doing them as flat out sprints on zero incline.
Run Tabatas
TREADMILL
8x20 second intervals on 10 seconds rest...
Treadmill at 12% incline, speed 9.0mph (6:40 pace)
These were absolute quad/ham/calf killers. I think my HR peaked at around 200. I couldn't breathe and I nearly puked. But what a great workout. Definitely 10 times the intensity of doing them as flat out sprints on zero incline.
20080424
20080421
Finally!!
MO080421
FINALLY DID MICHAEL TODAY!
"Michael"
3 rounds for time of:
Run 800m
50 back extensions
50 situps
Time - 19:47
Pretty sure this is a PR. Felt strong for this. Ran at 6:40 pace on the treddy and then the other stuff felt good!
FINALLY DID MICHAEL TODAY!
"Michael"
3 rounds for time of:
Run 800m
50 back extensions
50 situps
Time - 19:47
Pretty sure this is a PR. Felt strong for this. Ran at 6:40 pace on the treddy and then the other stuff felt good!
20080418
An Old Friend
FR080418
"Michael"
3 rounds for time of:
Run 800m
50 back extensions
50 situps
This one is good for my hip flexors and will help with running. Plus I'm supposed to do 2 miles of running today, at a decent pace. So 1.5 miles as fast as possible will make up for the .5 mile shortage in distance.
"Michael"
3 rounds for time of:
Run 800m
50 back extensions
50 situps
This one is good for my hip flexors and will help with running. Plus I'm supposed to do 2 miles of running today, at a decent pace. So 1.5 miles as fast as possible will make up for the .5 mile shortage in distance.
20080417
Enter CFEndurance!!
TH080417
Tabatas
20sec work, 10 sec rest X 8
I will do bike AND run Tabatas today. And if I'm bold enough, when I'm done I'll hit the gym and do swim Tabatas too. Never tried that before. Should totally kill me.
I didn't do the swim Tabatas but I did do the bike and run ones.
Bike -
Distance - 1.49 miles
Top speed - 25.2mph
Average speed - 22.35mph
Run -
Distance - 0.74 miles
Best pace - 4:50/mi
Average pace - 5:24/mi
Both of these include the rest periods where I coasted on the bike with no pedaling between intervals, and walked between run intervals.
Tabatas
20sec work, 10 sec rest X 8
I will do bike AND run Tabatas today. And if I'm bold enough, when I'm done I'll hit the gym and do swim Tabatas too. Never tried that before. Should totally kill me.
I didn't do the swim Tabatas but I did do the bike and run ones.
Bike -
Distance - 1.49 miles
Top speed - 25.2mph
Average speed - 22.35mph
Run -
Distance - 0.74 miles
Best pace - 4:50/mi
Average pace - 5:24/mi
Both of these include the rest periods where I coasted on the bike with no pedaling between intervals, and walked between run intervals.
If Angie Were Shorter...
...and a little different...
WE080416
Angie-ish
For time:
60 pullups
60 pushups
60 situps
60 squats
60 box jumps
My times were:
60 pullups - 318
60 pushups - 216
60 situps - 217
60 squats - 130
60 box jumps - 137
Total time - 1059
WE080416
Angie-ish
For time:
60 pullups
60 pushups
60 situps
60 squats
60 box jumps
My times were:
60 pullups - 318
60 pushups - 216
60 situps - 217
60 squats - 130
60 box jumps - 137
Total time - 1059
20080408
Bolder Shoulders
TU080408
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
I will not be doing this one today. I have decided that since tri training is getting heavier that I need to pick and choose the best CF workouts that complement the tri training. This one isn't the best since I have to swim today.
I've also decided that after today, if I'm not doing a CF workout that day, I'm not gonna have a blog entry here. No one from BT refers to this blog for mentoring anymore, so I am just gonna post workouts when I do them.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
I will not be doing this one today. I have decided that since tri training is getting heavier that I need to pick and choose the best CF workouts that complement the tri training. This one isn't the best since I have to swim today.
I've also decided that after today, if I'm not doing a CF workout that day, I'm not gonna have a blog entry here. No one from BT refers to this blog for mentoring anymore, so I am just gonna post workouts when I do them.
20080407
20080406
Pullup Day!
SU080406
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Got to 14 reps. 13:53 was the time. 105 pullups total. Slight PR. Might have been able to push 15 but will do that next time.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Got to 14 reps. 13:53 was the time. 105 pullups total. Slight PR. Might have been able to push 15 but will do that next time.
20080405
New Year's Resolution?
SA080405
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
How has your strength improved??
I skipped this one as well. I just can't see injuring my back when I have so much stuff coming up. So instead I did...
"Coach Q"
Four rounds for time of:
Run 400m
10 pullups
10 pushups
10 knees-to-elbows
10 DB swings (40lb)
Time - 14:35
This almost killed me today, the runs were really slow. I banged thru the movements quickly but my legs didn't wanna move once I had to start running again.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
How has your strength improved??
I skipped this one as well. I just can't see injuring my back when I have so much stuff coming up. So instead I did...
"Coach Q"
Four rounds for time of:
Run 400m
10 pullups
10 pushups
10 knees-to-elbows
10 DB swings (40lb)
Time - 14:35
This almost killed me today, the runs were really slow. I banged thru the movements quickly but my legs didn't wanna move once I had to start running again.
Blast From the Past!
FR080404
"Gwen"
Clean & Jerk 15-12- and 9 reps
This one hasn't been Rx'd since 2004.
I skipped it. Back is a bit pulled this week.
"Gwen"
Clean & Jerk 15-12- and 9 reps
This one hasn't been Rx'd since 2004.
I skipped it. Back is a bit pulled this week.
20080403
20080402
BRUTE Glutes!
WE080402
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
This was actually fun! I went kinda slow though, so I knew I got the movements right, I might wanna do this one again tomorrow. We'll see.
Time - 9:18
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
This was actually fun! I went kinda slow though, so I knew I got the movements right, I might wanna do this one again tomorrow. We'll see.
Time - 9:18
20080401
A Step UP!
080401
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
This is the next step from the 4 x 400 with 2 minutes rest. Should be fun!
I chose 2 minutes rest between rounds, since that's what we used in the 400m workout.
Splits:
355 - 750pace
340 - 720pace
335 - 710pace
328 - 656pace
I didn't go all out since this is a tri-training recovery week. Didn't want to push the running too far.
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
This is the next step from the 4 x 400 with 2 minutes rest. Should be fun!
I chose 2 minutes rest between rounds, since that's what we used in the 400m workout.
Splits:
355 - 750pace
340 - 720pace
335 - 710pace
328 - 656pace
I didn't go all out since this is a tri-training recovery week. Didn't want to push the running too far.
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