Tuesday 12/28

Tuesday from hell at WOD.

5 Bear Complex. Increase weight each round.

Deadlift 

Power Clean 

Front Squat 

Push Press (or jerk) 

Back Squat 

Push Press (or jerk) from the back 

Each round is x 7 of each movement. Bar can not rest of the ground. 

Weights as follows:

75LBS

80LBS

95LBS

115LBS

135LBS – I was only able to get 3 rounds at this weight.

CFE: 20 mile TI swim drills.

Monday 12/27

1 Rep Max Back Squat – 275LBS

5 rounds for time:

12 Thursters – 75LBS

12 Pullups

9:59 RX

Reverse Box plank for 50-40-30 seconds.

CFE:

1/2 mile - 3:33 @1%

1/2 mile - 3:34 @1%

1/2 mile - 3:35 @1%

1/2 mile - 3:35 @1%

1/2 mile - 3:28 @1%

Sunday 12/26

Max weight Thurster – 145LBS

12 x 3 on the minute – 105LBS.

This was touch and got heavy towards the end of the workout.

Friday 12/24

Friday
“The 12 Days of XfitMas”
For time, in teams of 2:
1 Deadlift 275/185#
2 Box jumps 24″
3 Kness-to-elbows
4 Wallballs 20/15#
5 Golden ring dips
6 Burpees
7 Sumo DL highpulls 53/35#
8 Situps
9 Pushups (hr)
10 American kettlebell swings 53/35#
11 Handstand pushups
12 Turkish get-ups 53/35#

This was a team workout with Steve. Lots of fun and somewhere in the neighborhood of 18 min but we were only one of two teams to do this RX.

Thursday 12/23

Skipped the 20 minute time trial run today. Feeling tired.

Wednesday 12/22

WOD:

Dead lift: 10 x 2 @ 205LBS.

WOD:

8 Chest to bar pullups

8 dips (1 band assist)

15 situps

6 rounds + 9 reps.

CFE Bike:

5K – 11:21.3

5K – 11.16.1

5K – 10:28.6

Bike was tough, legs feel dead after the weekend swim and early week workouts

Tuesday 12/21

WOD: 

Dynamic Effort – Push Press 8 x 3 on the minute. 85LBS.

8 Minute running clock:

3 weighted pullups – 20LBS (on the top of the minute)

Power Snatch – 50% Body weight 85LBS

Score by weight used in pullups x Power Snatch total

Scored 500

CFE:

20 Min swim drills.

Monday 12/20

Monday 12/20, tired after the weekend TI class.

Run CFE:

1200M – 5:44 @ 1% grade

800M – 3:39 @ 1% grade

800M – 3:37 @ 1% grade

400M – 1:46 @ 1.5% grade

400M – 1:45  @ 1.5% grade

400M – 1:40  @ 1.5% grade

No WOD tonight. Snow storm hit and wasn't easy to get to the gym. Settled for beer and pizza instead.

Monday 12/20

Monday 12/20, tired after the weekend TI class.

Run CFE:

1200M – 5:44 @ 1% grade

800M – 3:39 @ 1% grade

800M – 3:37 @ 1% grade

400M – 1:46 @ 1.5% grade

400M – 1:45  @ 1.5% grade

400M – 1:40  @ 1.5% grade

No WOD tonight. Snow storm hit and wasn't easy to get to the gym. Settled for beer and pizza instead.

TI Swim class - Fri 12/17- Sun 12/19

On Friday I flew to Minnesota to spend the weekend in the pool at the Total Immersion Swim workshop. This was a great class. I still have a lot of work to do but I have a solid understanding of the movements. Now I just need to practice.  I spent a total of 7 hours in the pool over the 2 days.

Thursday

Today was CFE only. Supposed to run 5K, I scaled it to one mile. It's been a busy week.

I am off to Minnesota for my TI swim class this weekend.

Wednesday

CFE Bike
1 Mile Sprints

1st mile - 3:49.5
2nd Mile - 3:26.1
3rd Mile - 3:24.9

WOD:
Row 1 Min - Max Meters
Round one: 310 Meters
Round two: 313 Meters
Round three: 309 Meters

7 minute running clock:
5 Rounds Cindy (5 pullups, 10 pushups, 15 squats)
Max Kettle Bell swings- 53#
Total score 31 swings

Tuesday

WOD

Push Press (45% 1 Rep Max of Push Jerk)
8x3 Min 85#

14-10-6 - total time 8:54
Turkish Getups - 35#
Hand Release/ Pushups/ Mountain Climbers

CFE: Swim TI Drills

Monday

Max effort Front Squat:

5 x 135#

2 x 155#

2 x 165#

1 x 185#

1 x 195#

1 x 205#

1 x 210#

Failed on 215#

210 was a 5# PR for me.

WOD: AMRAP 8 Min

10 Power Snatch 95#

12 Box Jumps 24"

RX , 4 rounds plus 7 reps.

CFE: Tabata Treadmill

8% Incline, 9 MPH

Work has been crazy so I did the treadmill right after wod.

Saturday

Dead lift 3-3-3-3-3

3 x 200#

3 x 225#

3 x 250#

3 x 275#

3 x 300#

15K Bike – 32:10 total time. Ride was hard, not used to the seat yet.

Friday

Max Effort Push Jerk:

95 x 5

115 x 2

125 x 2

135 x 1

145 x 1

155 x 1

165 x 1

175 x 1

This was a 10# PR for me.

WOD: 5 Rounds for time

10 SDLHP 95#

10 Ring Dips (1 band) 

5:05 Total time

I did the 5K ROW from Thursday: 21:01 total time.

Thursday

Again I was not able to work out today.

Wednesday

I wasn't able to work out today. It was a long day at the office.

Tuesday

Feeling much better today. I hit the pool and did my swim TI drills for 30 minutes. I wasn't able to make it to Crossfit but will make up the missed class on Thursday.

Monday

After the weekend I wasn't feeling well, I got whatever the kids have and I took the day off work. I rested and felt better in the afternoon. I hit the gym and did the CFE first:

CFE 2 x Run 3 minutes hard, rest 3 minutes, 3 minutes hard, rest 1 minute and repeat. At 1% incline.

Distance   
  3 Min: .44 Mile

3 Min: .44 Mile

3 Min: .43 Mile

3 Min: .44 Mile

Off to Crossfit for the 4:15 Class

I skipped the Max effort Back Squat because I did BS yesterday.

WOD:

AMRAP 8 Min:

3 Front Squats – 135# - Clean from floor for 1st rep

5 Clapping pushups

7 Knees-to-elbows

5 rounds plus 14 reps.

I was moving slow towards the end the illness was catching up to me.

Sunday

Normally my rest day, I ended up taking yesterday off to help with the sick kiddos.

CF WOD  Back Squat: 5 x 5

175lbs. x 5

195lbs. x 5

205lbs. x 5 

225lbs x 5

240lbs. x 2

CFE WOD:

30 Minute Time Trial -  total distance 8.17 Miles.

Ride was hard but felt good overall.

Saturday

I woke up Saturday with 2 sick kids so I wasn’t able to get my workouts in. I took this as my rest day.

Friday

Friday started early with 6AM at the pool. Today's CFE:

Swim warm up: 6 x 50 Max effort swim. Rest 1 min between rounds.

This ended up being more TI swim drills for me. I did the distance but didn’t have a watch to time the rounds so I did the best I could. I still am working on stroke so the practice is good for me.

I ended up working late Friday night and entertaining clients so I skipped the afternoon CF workout.

Thursday

Today is a single workout day, I am going to learn to appreciate a single workout in a day I am sure.

2 Mile Time Trial – 15:06 Treadmill

I went to X-Sport and ran on the treadmill there and then did 20 minutes of TI Swim drills. Swimming is still rough for me but I need to continue to acclimate to the water as much as I can.

Off for the rest of the day!

Last nights WOD.

Last nights WOD turned out to be pretty hard for me. DL and WB are not my favorite things to do together, especially 100 WB's. I scaled the DL from 275lbs to 225lbs. I finished in 12:55 way behind the class and where I should have been. I had something going on with my back during the DL's that made it hard to set the bar down so I was dropping it each time.  I feel good this morning though, no lingering after effects.

Today is the day!

Yes today is the day. I have my plan for Coach Brit and it's not for the faint of heart as our gym would say.

The Ironman program calls for:

5 CF Workouts a week

2 Run

2 Bike

2 Swim

Yup that is a total of 11 workouts a week.  That will be 2 a days Mon, Tues, Wed, Fri, and Sat. With Thursday being a single workout day and Sunday as a rest day.

Today is beginning of it all.

6:30AM, I decided to change and do my bike intervals first and do CF in the evening.

Bike Interval:

5 mins hard effort – total 1.32 miles

4 mis rest

4 mins hard effort – total 1.01 miles

3 mins rest

3 mins hard effort – total .77 miles

2 mins rest

2 mins hard effort – total .52 miles

1 mins rest

1 min hard effort – total .27 miles

It was a good ride, I should probably pushed harder but it is a good start to my training. My legs are still a little dead from Mon and Tues workouts.

Tonight's CF looks to be a lot of pain (or fun, I guess):

Buy in: 15 min Goat work

WOD:

12 Dead-lifts 185lbs

40 Wallballs 20lbs

9  Dead-lifts

30  Wallball

6  Dead-lifts

20 Wallball

3  Dead-lifts

10 Wallball

Cash-out: 50 Throwdowns

Will update on progress later.

Tuesday's WOD

Feeling a little sore I made it to the gym after work for some handstand pushup fun.

Dynamic effort: Press, 60% of 1 rep max. I used 75 LBS.

8 x 3. 3 reps on each min for 8 minutes. Should be explosive and fast while concentrating on form.

WOD:

3 Rounds for time:

30 Box Jumps 20" box

10 Handstand pushups

6:02 total time.

I have been working on HSPU's but 10 in a row is more than I can reasonably do. I scaled to using a single band for this wod. It's good as it helped me focus on form.

Ironman training officially starts on Wednesday.

Monday's WOD

Monday's workout was a good one. It broke down like this:

Max effort Back Squat (5-3-3-1-1-1-1). I hit 285LBS, that is a 35LBS PR for me! 

WOD: AMRAP 7 minutes: Completed 6 Rounds RX.

7 Sumo DL High-pull, 95 LBS

10 Skier jump over barbell

7 Toes to bar

Cash out: 3 minute glute-bridge/plank

I haven't lifted heavy since before the marathon training. I am happy to be back to it and hitting some lifting PR's.

Hired Trimax Fitness for Ironman training

I bit the bullet and hired Trimax Fitness to help me prepare for Ironman. I still plan to the use CFWC for my CF workouts and Trimax will program my CFE workouts.  Coach Brittany Rutter, 6 time Ironman finisher and the last using only CF & CFE is taking charge of my training. She doesn’t know what she is in for! I am excited to have found a coach that has done an Ironman using the CF & CFE protocol. I can't wait to get started.

Pre-marathon Carb Loading

My brother Mike, talked me into a super carb loading the Friday before the marathon. There a an interesting article on this: http://marathonman.typepad.com/marathoning_matters/2008/12/read-about-the-true-secret-of-carbo-loading-and-never-hit-the-wall-again.html

While it wasn’t easy to eat all of this it was fun at least for the first hour. This is what my meal consisted of the Friday before the race.

New Bike

I noticed that I failed to post a picture of my new Tri Bike. Here is it…

I am back

I am back, it has been a crazy month.  I made it through the Chicago Marathon at 4:17, a little slower than I would have liked but I finished feeling pretty good. I need to work more on fueling strategy’s during the race. I was hoping for a caffeine pick me up at mile 20 but the 5 hour energy that I carried didn’t do me any favors. Oh well live and learn.

We also made it through vacation and Hurricane Tomas that kept us in St. Lucia for an extra 5 days. I know it doesn’t sound bad now but that is a long time without the boys with us. Needless to say my diet has been off the tracks and it is time to bring that back inline. I am now in hurry up mode to get ready for the Ironman. More on this later.

Saturday 10/2

I haven't ran in over 3 weeks because of the injury to my foot. With the Chicago Marathon 8 days away I figured that I better hit the road and test the foot out. I decided on an easy 7 mile loop leaving from our house. I felt good the whole time with no hint of the injury. Chicago Marathon here I come.

Saturday workouts:
7 mile run - I decided on not timing this run just went out for fun.

Off to CFWC for the WOD.

Today was a different format, no partners today they had planned two workouts for PR's our choice.

Tammy decided to beat her 400M time and she took 8 seconds off to come in at 1:09. She then decided to try her hand at Jackie. Jackie is 1000M Row, 50 35# Thusters, and 30 pull-ups. She was 12:09 RX. Great job honey.

I decided to better my front squat and hit a 5# PR at 155#. I then followed Randall's lead and did Grace for the first time. Grace is 30 Clean & Jerks @ 135#. I was 6:24, not as fast as I would have liked but not bad after the run and front squats.

Tammy, the boys and I left the gym to go get my new Tri bike. More on this later.

Friday 10/1

Front Squat 5/135. 5/155. 5/195

WOD: 100 KB Swings 1 Arm, every time you switch arm:
10 Pushups
10 Sit-ups
10 Squats

I used the 44# KB and did 50 with left arm and then did the pushups, sit-ups, and squats and finished in 5:01.

No CFE, had to work late and there wasn't time.

Wednesday 9/29

I ended up taking Tuesday off and resting, still wasn't 100%.

Wednesday WOD:

AMRAP 15

8 Dead lifts 135#
10 Knees to elbows
12 Hand release pushups

7 rounds +17

Monday WOD

Monday was a quick one, I had dead legs so I opted not to have a CFE in the afternoon.  6AM WOD:

Back Squats:  5/190  5/225  5/245

Five rounds for time:

7 Power Snatches

20 Squats

8:01 RX

Fight Gone Bad weekend

Saturday Fight Gone Bad. Tammy and I joined a crew from the gym to visit Crossfit Tri-Cities for the FGB competition. This was the first CF competition that Tammy and I have been to. It was a good time cheering everyone on and working out. This was also the first time that Tammy and I have done this workout.  The workout is:

5 exercises, rest one minute and repeat 3 times:

Wallball – 20LBS

SDHP – 75LBS

Box jump – 20”

Push Press – 75LBS

Row – for calories

I scored 298 and Tammy came in at 272. Not bad for our first time but we both were hoping for better scores. Jill and CK ended up winning the overall Men’s and Women’s top spots. JA also kicked ass with a 408 which is a 50 point PR.

The crew went out and had lunch and a few beverages. It was a lot of fun.

Friday's workouts

I took Thursday off from work and rested the entire day.  Friday came and I woke up still not feeling well but I had to get a workout in. I went with Tammy to the 9:30AM class. This was Erica’s 32^nd birthday workout.

Front Squats 5/95  5/135  5/155

32 Mountain Climbers (each foot)

32 Walking Lounges

32 Push Press 65LBS

32 Bent Row 65LBS

32 Overhead Squats – training bar

3:01 RX – Rick and I battled to the end. I caught him on the OHS and ended up finishing a few seconds ahead of him.  This was a good workout for me I rushed right through it and didn’t stop. CFE is helping me.

I came back to the gym at 5PM for a CFE Row, I did Tabata Row 20 seconds of work, 10 seconds of rest for 8 rounds. I was rowing for distance and hit 923 meters.

Thursday - Rest Day

Today is a much needed rest day, not feeling well so I took the day off of work and rested at home. I hope to feel better tomorrow.

Wednesday - HSPU at RX!

Wednesday is hard as I am usually at the Tuesday 6:15 workout that doesn’t leave much time to eat and get sleep before heading back to CF. I didn’t want to get out of the bed this morning. I woke up congested but decided to drag myself to the gym and get my workout in.  Frankly I am glad that I made this workout. John designed it to help many of us that were close to doing Hand Stand Push-Ups without a plate, I decided to give it a go and surprised myself and did all my rounds all the way to the floor.  RX baby!

WOD

3 x 1 Minute row for distance

Round 1:  310 Meters

Round 2:  305 Meters

Round 3:  301 Meters

AMRAP 15

2 HSPU

4 Toes to bar

6 KBS 53LBS

13 Rounds + 6 RX

I had planned to head back to the gym for CFE Row tonight but I have felt progressively worse all day. I decided to stay home and rest. Tomorrow is a rest day so I hope to be better by Friday. 

Tuesday

Tuesday came and went and it was a busy day.

Dead lift  50%-60%-70% of 1 RM.  160/5 – 190/5 – 220/5

For time:

Run 800M

50 Thursters, 45LBS

30 Chest to bar pull-ups

8:30 RX – Bad Bob and Jill did great and beat me handily on this one.

Had to tape ankle/heel again, storm came through so I didn’t think we were going to get to run.  1000M row would have been the substitute but the rain came and went and we were able squeeze in the run. The run didn’t feel great but I did it and got it out of the way.

Haas wanted to row so I stayed after and did the same row ladder that I did on Monday with him.

Row Ladder
Row 1 min, rest 1 minute
Row 1 min, rest 50 seconds
Row 1 min, rest 40 seconds
Row 1 min, rest 30 seconds
Row 1 min, rest 20 seconds
Row 1 min, rest 10 seconds
Row 1 min, rest 20 seconds
Row 1 min, rest 30 seconds
Row 1 min, rest 40 seconds
Row 1 min, rest 50 seconds
Row 1 min, rest 1 minute

Total Meters 2875

Monday of fun...

Monday’s are always hard and today was no exception with Tammy’s marathon yesterday the entire house is exhausted. Getting up for 6AM WOD was pretty hard today but I dragged myself out of bed and got to the gym.

Today’s WOD:

Back Squat 5-5-5 at 50%-60%-70% of 1RM

5/135  5/155  5/185

5 rounds for time: RX 12:35

5 Floor to overhead 135LBS – Clean/Push Jerk

10 Hand release pushups

15 Double-unders

Not a great WOD for me, I need to work on my goat and get the double-unders mastered this is way too long for this wod. I am fairly disappointed with this time.  Randall made a rare 6AM appearance so that was an unexpected bonus.

Back to the gym for some CFE in the evening.  Still having issues with my foot so I am staying with the rower for now.  CFE WOD:

Row Ladder

Row 1 min, rest 1 minute

Row 1 min, rest 50 seconds

Row 1 min, rest 40 seconds

Row 1 min, rest 30 seconds

Row 1 min, rest 20 seconds

Row 1 min, rest 10 seconds

Row 1 min, rest 20 seconds

Row 1 min, rest 30 seconds

Row 1 min, rest 40 seconds

Row 1 min, rest 50 seconds

Row 1 min, rest 1 minute

Total Meters 3184 / Average pace 154

Thanks to Craig and Jake for staying and rowing with me. CK was 3356 Meters and Jake was just coming off the WOD and took the row at a little easier pace and still was close to us at 2955 Meters.

Later.

Tammy's First Marathon

Tammy’s first marathon is over. She did great finishing at 4:18:31.

It was a long nerve racking weekend, thankfully John and Shannon took the boys over night allowing Tammy to focus solely on getting ready for the race. This also freed me up to explore a few of the bars in St Charles while Tammy went to bed early.  The Crossfit family came out in force to cheer Tammy on thanks Craig, John, Shannon, Luke, Aidan, Deb, Haas and Erica it was great to have you all there for the support.  A few others stopped by the house later for the delicious BBQ that Todd hosted for us. Thank you everyone for the help and support this weekend.

After the grueling race Jack, Matt, Luke and Aidan helped Tammy cross the finish line. It was a fun momment for both Tam and the kids, it is something that none of them will forget anytime soon.  I will post pics if I can figure out how to do it.

Congrats Tammy on your fist marathon, it is a great achievement. I love you honey!

Saturday Team Fight Gone Bad

Saturday’s team workouts are always fun, it’s a time see all the Crossfit family that I don’t get to see during the week. This Saturday I was partnered up with the Beast Jake.

Today’s WOD, team Fight Gone Bad:

Wall balls, SDHP, Box jumps, Push Press, Row for Cal. 90 Seconds of work, move the next station through all 5 stations. Rest 90 seconds after rowing and repeat 3 times.

Wall balls 20lbs

Round 1  - 48

Round 2 – 44

Round 3 – 43

Sumo – 75LBS

Round 1  - 58

Round 2 – 49

Round 3 – 45

Box jumps – 20”

Round 1  - 55

Round 2 – 55

Round 3 – 56

Push Press – 75LBS

Round 1  - 57

Round 2 – 57

Round 3 – 55

Row – for Calories

Round 1  - 21

Round 2 – 23

Round 3 – 18

Total score: 684. Sadly not enough to beat out Randall and John (701). It was a good team workout. Thanks Jake. Good job everyone.

We are getting packed and ready to head out for Tammy’s marathon. I will post tomorrow with details and pictures of her race.

Later

Friday WOD's of fun.

Fridays are always double workout days for me and today was no exception. Up early and hit the 6AM WOD at CF. Today was a real peach:

Front Squat: 135/5  185/3  205/1 ** the 205 is a PR for me

3 Rounds for time:           8:36 RX

10 DB Hang Squat Clean Thruster 50LBS

10 Chest to bar pull-ups

5 Burpee’s on the min every min throughout the WOD

The hang squat clean thrusters were really a weak exercise for me and I could have lived without the 40 burpee’s but I got through it and felt good coming out of the workout.

I managed to sneak in an appointment to visit Tina’s house of torture. She helped me work out some issues that I am having with my Achilles tendon and it hurt like hell. It is starting to feel better now. Thanks Tina.

I went back for some rowing fun (still having a hard time running with Achilles issue).

CFE WOD / 2 Rounds:

Round 1:

Row 5 Min rest 2 min x 2 rounds

Results 1: 1256M / 81 Cal

Results 2: 1208M / 77 Cal

Round 2:

Row 1 Min rest 30 x 5 rounds

Results 1: 277M / 20 Cal

Results 2: 256M / 17 Cal

Results 3: 272M / 19 Cal

Results 4: 262M / 18 Cal

Results 5: 293M / 23 Cal

Total Meters 3824 / Total Cal 255

This has been a long week of rowing about 13,000 meters, I hope my Achilles heels up soon so I can go back to running. Tabata treadmill is so much more fun.

Decision Made!

After weeks of being on the fence, I have made a decision and have signed up for Ironman CDA on June 26th, 2011. This race will be on Tammy and my 11th anniversary, happy anniversary honey! I have wanted to compete in an Ironman for several years since I saw my brother Mike suffer through one. Most recently my brother Pat completed his first one earlier this year. I am hoping to follow in their footsteps. Pat will also be competing in IMCDA as well and with any luck we will get Mike to join us.  My procrastination led me to have to purchase one of the Ironman Foundation spots, which is good because half of the entry fee is donated to a local charity in the CDA area. (good for the charity, bad for me).

As an avid Crossfitter and believer in Crossfit Endurance, I am going to train for IM using these two protocols exclusively.  I am still working through the CFE programming but the overall schedule should be CF 4-5 times and 2 run, 2 bike and 2 swim CFE’s weekly. I need to huddle with Craig and John to review my plan but all this training will make for a busy year.  Luckily I have been following this protocol to prepare for the Chicago Marathon coming up on 10/10/10 without the bike and swim so I have some idea for what I am getting myself into.  I am excited to get this plan in action and start training. I won’t mix in the bike or swim CFE’s until I am done with the marathon.

For anyone that doesn’t know, the Ironman is a 2.4 mile swim, 112 mile bike ride and a 26.2 mile run.  Participants are given 17 hours to complete the total event, and each sport also has an individual time cutoff.   To join me, or for more information, visit www.ironman.com.  I choose the Coeur d’Alene, ID location because of all the friends and family that we have in the area. To visit the IMCDA site, http://www.ironmancda.com/. 

I am going to use this log to track my progress.  I hope you enjoy.