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.