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.