Monday 5/2

Monday 5/2

Got up early this morning and hit the pool.  I got 24 x 25M in and then I hit the treadmill for the Tabata Treadmill workout.

Tabata Run – 12 rounds, 10% incline,  8 MPH pace.  This was more challenging than I hoped for but I got through it just fine.

CF WOD later tonight.

Saturday 4/30

Saturday 4/30

Saturday was a fun one. I planned to get both the 50K Bike and the 75 minute time trial run in today, I missed the 75 Min TT from Thursday but I wanted to get it done.

Woke at 4:00AM, on the bike by 4:30AM (did this on the trainer)

50K Bike – 2:14.25

A Quick change and I hit the road for the 75 Min run.

75 Min TT run – 8.41 miles total.

Total time of just over 3:29. I finished just before 8AM and had the rest of the day with the family.

Friday 4/29

4/29 Friday:

6AM Swim – 2 x 25M, 1 x 50M repeated 6 times.

WOD:

Worked on Snatch Balance as skill work today.

3 Rounds for time:

11 DB Push Jerks – 40LBS (each hand)

11 Situps

11 Burpee's

4:45 total time RX

Tuesday 4/26 – Thursday 4/28

Tuesday 4/26 – Thursday 4/28

I have been feeling fatigued and somewhat sore. I decided to take a few day of and completely rest. The rest felt good.

Monday 4/25

Monday 4/25

Skill work – I choose HSPU 1 a min for 20 mins.

WOD:

3 Rounds for time:

10 SDLHP – 95#

10 OHS – 95#

10 Skiers

3:30 RX – this felt good pretty fast.

No CFE today

Sat 4/23

Saturday:

CFE Bike: 40 miles.

I was hoping to get this done outside but that wasn't in the cards with the weather and everything that we had going on this weekend.

I woke at 4:30AM and got on the bike. This wasn't as easy as I had hoped for, my legs were still pretty cooked after this long week of workout.  I did use this ride to practice fueling on the bike, I had a Powerbar bar and some Powerbar gels and those went down well. I was still pretty tired so Tammy brought me a Redbull about 2 hours into the ride. The fueling went well and I had no issues.

40 Mile – Total time: 3:04:10 – This was about 10–15 mins slower than I wanted but it is done.

Friday 4/22

Friday:

Strict Press, find 1 RM. - 135#

AMRAP 8 Mins:

10 Power Cleans

5 Thursters

15 Pullups

Prescribed weight was 135#, I did the WOD with 95# (135# Thurster would have been too much).

I got through this okay, got 3 rounds + 5 reps.

CFE Swim: I didn't get the swim in today.

Thurs 4/21

Thursday CFE 13.1 Mile run.

Did the run in the afternoon to let it warm up, it was still a little cold and windy out. Tammy ran the first 6ish miles with me so that was a nice way to pass the time. When she left I stopped for a quick min and pulled out my Powerbar gel and took that. I used this run to test the gels that I will use on the IM course. The gel was good and didn’t have any negative effects. I was also carrying water and used it sparingly over the last 6 miles.

Total time 2:00.05.  The wind and cold had some effect on the run, I should have been a little faster but wasn't, overall I am happy with the run.

Wed 4/20

Wednesday 4/20 WOD:

5AM Swim:  2x25M and 1x50M x 5 Times

6AM Bike: 

5 Miles – 20:36

Rest 5 min

4 Miles – 16:34

Rest 4 min

3 Miles – 11:57

Rest 3 min

2 Miles – 7:52

Rest 2 min

1 Mile – 3:48

Done 

CF WOD:

Find 1 RM DL. Did 325# x 1 – A 10# PR.

3 rounds for time:

30 DU - (did 90 singles)

15 SDLHP – 95#

15 Ring dips

Total time 6:52. I took this fairly easy, did single jumps instead of DU's and used a band for the ring dips.

Tuesday 4/19 WOD

Tuesday 4/19 WOD:

Find Bench Press 1 RM  - 165# 

5 Rounds for time:

10 DB Push Jerks

10 Pistols

9:31 Total time. Pistols were hard legs were heavy and didn’t want to cooperate well.

Tuesday 4/19

Tuesday 4/19:

In the pool early this morning, swam with wetsuit. 

Swim:  8 x 25M and 4 x 50M.  

Swim felt good, plan to get a lot of pool time over the next few weeks.

Monday 4/18

Monday 4/18

Last weeks rest and cleaning up my diet has seemed to really help. I am feeling really rested and ready for a full week.

Today CFE: 

5 min hard effort - .70 total miles at 1% incline

3 mins rest

5 min hard effort - .69 total miles at 1% incline

3 mins rest

2 mins hard effort - .29 total miles at 1% incline

2 mins rest

2 mins hard effort - .29 total miles at 1% incline

After run I spent 20 min in the pool swimming 25M repeats.

WOD today:

Back squat – Find 1 RM Max – 280# - sadly I wasn't paying close enough attention and only did 280#, which is 5# lower than my max. Oh well, I will get it next time.

10 Min AMRAP

4 HSPU

8 T2B

12 American KB Swings – 53#

5 rounds + 6 RX

Saturday 4/16

Saturday 4/16:

I have been fairly tired over the last few day but the rest has done me good.

Today  I did the 10K Run Time Trial that I was supposed to do on Thursday.  10K Run – 56:37 Total time.

Then after cheering Tammy and the the team on for the sectional WOD's, I came home and biked.

CFE bike: Warm up 10 min – 45 Min bike TT -  11.05 Miles total distance.

Both the bike and run felt good. Still pretty cold out, ran in the rain. It snowed/rained for the rest of the day! Argh, can't wait for some consistent warmer weather.

Friday 4/15

Friday 4/15:

Just feeling tired so no CFE today.

WOD:

Find 1 RM on OHS – 160# - a 5# PR for me.

AMRAP 15 Min

10 KB Snatch – 53# - (5 each hand)

200M Run

8 rounds + 10 RX

Thursday 4/14

Thursday 4/14:

Today  I took the day off from work out. I was feeling very fatigued and I thought it best to just rest.

Wed 4/13

Wed: 4/13

Today was a day that I wasn't looking forward to the CFE, today was Tabata Bike for 32 rounds. After a 10 min warm up I got started and pushed hard for the 16 mins that 32 rounds take.

I made it 3.84 miles during those rounds. No idea if that is good or not but it was hard. Not looking forward to repeating that one.

Tuesday 4/12

Tues 4/12;

CFE:

400M – 1:47

2 min Rest

400M – 1:37

2 min Rest

400M – 1:33

2 min Rest

400M – 1:32

2 min Rest

400M – 1:32

2 min Rest

400M – 1:30

2 min Rest

CF:

Buy In – 1600M Run – 6:12 total time

5 Rounds for time:

7 Deadlifts

7 Lateral Burpees

Total time: 6:08 RX

Monday 4/11

Monday 4/11

Back Squat:  3/195, 3/245, no 3rd set second was heavy.

WOD:

Upsidedown Fran:

9-15-21

Pullups

Thursters 95#

Total time: 8:09RX

This was harder than I planned for. Had to break up the last set of Thursters more than I would have liked.

Busy day, no time for CFE Run. I will make it up on Tuesday.

Saturday 4/9

Saturday 4/9

10 Mile Time Trial: Total time 1:30.48

Ran from the house, it was a nice cool morning with a lot of people out running or cycling. Ran 5 miles out to the prairie path and back.  Hurried home, jumped in an ice bath, got some b-fast and off to watch Tammy for the Sectional WOD for the Crossfit Games.  She did great.

I have an hour scheduled with Tina for some massage and recovery after the WOD. :)

Friday 4/8

Friday 4/8:

Still recovering from the White Sox game so I only got WOD in today.

WOD:

Front Squat:

3/135, 3/155, 3/185

50 Pullups

50 Burpees

Total time: 6:45 RX

Thursday 4/7

Thursday 4/7:

Today I am heading to the White Sox Home Opener so I am changing out my 10 Mile run for the 40K Bike that I have on Saturday.

40K Bike 1:48.51

Bike felt good started slow and picked up the pace after the first 10 miles.  Rode this indoors as I had to start at 5AM in order to get this in.

Wed 4/6

Wed 4/6:

CFE Run: 

1 Mile Hard effort – 8 Minutes @ 1% incline

4 Min recovery

3/4 Mile Hard effort – 5:52 Minutes @ 1% incline

3 Min recovery

1/2 Mile Hard effort – 3:44 Minutes @ 1% incline

2 Min recovery

1/4 Mile Hard effort – 1:46 Minutes @ 1% incline

WOD:

Bench Press:

3/135,  3/145, 3/155

7 Rounds

3 Heavy Cleans

4 HSPU's

Total time 7:53 RX

Tuesday 4/5

Tuesday:

Goat work, I choose HSPU. By direction of coach Haas I did 1 HSPU on the min for 15 minutes.  Got tired the last few and had to kip a few.

AMRAP 15 Minutes

10 American KBS

10 Wallballs 20#

10 Toes to Bar

6 Rounds + 12 reps

Heading to pool for swim lesson.

Monday 4/5

Monday 4/5:

DL 3/185, 3/225, 3/255. I stayed light to work on form. Haas was helping coach me.

WOD:

8 Rounds

Hang Squat Thurster 95LBS

10 skier jumps

6:59RX

Skipped CFE Run today. Was feeling tired.

Sat 4/2

Sat CFE Bike: 60 Min Bike Time Trial 14.30 miles total

Legs were sore, took 20 min ice bath after. Skipped last strength work out of the week feeling pretty tired.

Friday 4/1

Friday 4/1

CFE: Swim 1 hour lesson.

WOD:

Back Squat 3/135, 3/185, 3/225

5 Rounds Clean & Jerk 125#

20 Double Unders

Total time 12:47

Thursday 3/31

CFE Run:

7 Miles. It is finally getting nice enough to run outside. I waited until the afternoon when the sun had warmed it up as much as it was going to get. I set out from the house and did the 7 mile loop to the prairie path and back to our house.  It was a bit cool and windy but it was great to be outside. I completed the loop in 58:17 mins.

3/30 Wednesday

Wed 3/30

CFE Bike:

20 Minute warm up – Easy pace did 3.68 miles

10 x 1K, ride easy for 1 min between rounds. Time as follows in minutes:

Round 1 – 2:17.4

Round 2 – 2:15.5

Round 3 – 2:23.9

Round 4 – 2:14.9

Round 5 – 2:12.7

Round 6 – 2:09.3

Round 7 – 2:12.3

Round 8 – 2:15.1

Round 9 – 2:09.5

Round 10 – 2:04.9

CF WOD:

2 Power Cleans + 1 Jerk on the min for 8 minutes @ 135#

WOD:

15-12-9

Thurster 95#

SDLHP 95#

Double Unders

Total time 10:26 RX

This was was hard for me the DU's just wouldn’t come for me.  7 Mile TT tomorrow. 

Tuesday 3/29

Tuesday morning and at it again early. Today I got to try out my wetsuit in the pool for the first time. Turns out that I really like it, it helps keeps in in the correct swimming position.  I did a quick 200M and off to the 6AM CF WOD:

6AM WOD:

AMRAP 8 Minutes

10 DL 225#

20 Wallballs 20#

10 Toes to bar

Total rounds 2 + 20 reps RX

Rest 3 Mins:

5 Rounds for time

10 KB Snatch 35# - 5 each hand

10 Pistols – 5 each leg

Total time 6:49

Planing to swim tonight with John for more lessons.

Monday 3/28 CFE

Monday night CFE run 6PM at X-Sport on treadmill.

Treadmill at 1% incline:

8 min run – 1 mile total

3 min rest

8 min run – 1 mile total

3 min rest

8 min run – 1.01 miles total

Run felt strong, good pace.

Wetsuit has arrived!

My new wetsuit has arrived and I now know what a sausage feels like. I can't wait to try it in the water.  More on that later

Monday 3/28

Monday morning up at 4:30 and in the pool at 5AM. I swam a quick 200M, I am starting to feel better in the water but need more time in the pool.

6AM WOD:

Press  3/95, 3/105, 3/115

6 Rounds

6 DB Hang Squat Clean

6 DB Jerks

Do 3 Burpees on the min for each minute during the WOD.

Total time 4:43 RX.

CFE Run is coming up tonight.

Saturday 3/26

Friday night I was in bed early in anticipation of my 40 mile bike on Saturday morning.  I woke at 4:30 and had a small breakfast of a Protein Shake and a spoonful of peanut butter. 

On the bike at 5AM with little to no warm up, the first 10 miles were slow and tough. After that the legs loosened up and I was able to speed up.  Two movies and almost 3 hours later and I was done.

Total time for 40 Mile, 2:53.29.  I am planning to rest for the remainder of the day and all day Sunday.

Friday 3/25

After a quick night of sleep woke up at 4:30 to head to the pool. A quick 200M and a fast hot tub and head to CF for the 6AM WOD.

WOD:

Bench press 95/3, 135/3, 155/3

5-10-15-10-5

HSPU

Pistols

Total time 15:09. This was hard scaled the HSPU with a 25# plate and did the pistols holding on the vertical bar holding the pull-up bar.  Neither are a strong suit for me but it's good to practice or so they tell me.

Trying to get a massage this afternoon and get ready for the 40 Mile bike tomorrow morning. I hope to get up at 4:30AM and be on the bike by 5AM and done by 8AM. Then if I am not to tired off to CF for the team wod.

Thursday 3/24

No CF Today.

CFE Run: 5 Mile Time Trial 40:38 total time. Ran on treadmill at no incline.  Off to the pool to meet John for more swim fun.

Body is sore and legs are tight hoping that swim will help me loosen up.

3/23 CFE

CFE Bike Wednesday 3/23  4PM

20 Minute warmup – did 4.43 Miles during warm at an easy pace

Ride standing hill climbs:

1 min on - .28 miles

1 min off

2 min on - .54 miles

1 min off

3 min on - .76 miles

1 min off

2 min on - .55 miles

1 min of

1 min on - .27 miles

Feeling pretty strong on the bike, although riding on the trainer I don’t get much practice standing up so this was tougher than I expected.  Not sure that I am looking forward to 40 mile bike on Saturday but it will be fun to have it done.

Wednesday 3/23

Up early this morning, wake up and 4:30AM get some caffeine and off to the pool.

5AM in the pool for a quick 200M swim before heading to 6AM WOD.

6AM WOD:

Front Squat 3/135, 3/155, 3/165

5 Rounds for time:

7 DB Thursters at 40# each hand

7 Pullups

7 Burpee

Total time 7:39RX

CFE bike is planed for after work today.

Tuesday 3/22

3/22 Tuesday

5AM Pool – 200M laps

6AM WOD:

3 x Max Watts with 7 pulls on rower

15 Min AMRAP

12 Box jumps

6 Hang Squat Cleans – 95#

6 HSPU's

4 rounds + 18 reps RX. HSPU's always get me.

I am heading back to the pool tonight with John for Swim lessons/drills.

Monday 3/21

3/21 Monday

DL 3/135, 3/185, 3/225

WOD: Helen

3 Rounds 

400 M Run

21 KB Swing

12 Pullups

Total time 10:17 RX

CFE Run:  treadmill at 1% incline

4 Min on - .48 Mile

2 Min rest

2 Min on - .28 Mile

30 Seconds rest

1 Min on - .14 Mile

3 Min rest

2 Min on - .28 Mile

30 Seconds rest

4 Min on - .59 Mile

Week of 3/14 - 3/19

Tuesday 3/15 – Sat 3/19

Not feeling well, no workouts during this time just resting.

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3/14 Monday

CFE 3 x 1.5 Miles

1.5 Miles – 12:57 Minutes

1.5 Miles – 12:05 Minutes

1.5 Miles – 11:50 Minutes

Press 5/95, 5/105, 5/95 form was bad on second set, lowered weight and did 3 rd round better.

Tammy's Bday WOD:

5 Rounds

12 SDLHP

8 Pullups

Total time 10:19 RX

Week of 3/7 through 3/12

Sat 3/12

This was a crazy day. Got up at 6AM to do 50K bike on trainer in basement.

12.91  Miles into the bike (57:42 Minutes) I got a flat tire. Of course I didn’t have anything to fix the flat.

Went and did Beers and Burpee event with Crossfit Naperville and a bunch of people for our gym. Got bike fixed on way home and now have tools to change/fix tires.

Rode the 50K bike – Total time 1:57.51. Starting from zero was painful but it felt like the thing to do.

Tammy, CK and Ski's bday party at our house that night.

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Fri 3/11

Front Squats 5/135, 5/155, 5/175

5 Rounds

7 Push Jerks 135#

20 Squats

Total time 6:43 RX

Swim drills/lesson with John

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Thurs 3/10  CFE Run – Done on treadmill 1% incline

8 Mile time trial – 68:32 Minutes

This is a ling run on the treadmill – no fun.

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Wed 3/9

Deadlift 5/225, 5/250, 5/275

7 Rounds

7 DB Squat Cleans

7 Clapping Pushups

6:42 Total time RX

CFE Bike:

20 Min warm up, 4.72 miles during warm up

4 x 2 miles hard effort, 2 Min recovery

2 Miles  7:47.9 Minutes

2 Miles 7:58.1 Minutes

2 Miles 7:41.1 Minutes

2 Miles 7:31.8 Minutes

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Tuesday 3/8

Bent Row  5/135, 5/135, 5/135

1000M Row 3:39 Minutes

Annie

50-40-30-20-10

Double Unders

Situps

11:23 RX – My double unders suck!

Swim lesson/drills with John

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Monday 3/7

Bench Press 95/5, 135/5, 145/5

100 Wallballs 20#

Every minute 4 Burpees on the min.

8:54 RX – Yes this sucked as much as you would guess.

CFE:  Done on treadmill with incline to 1%

200M .56 Seconds

400M 1:38 Minutes

600M 2:31Minutes

200M .45 Seconds

400M 1.41 Minutes

600M 2.27 Minutes

200M .48 Seconds

400M 1:39 Minutes

600M 2:27 Minutes