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

Week of 2/28 - 3/4

Saturday 3/5

60 Min bike, 14.36 miles total

CF team WOD at Box.

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3/4 Friday

Press 5/85, 5/95, 5/115

21-15-9

SDLHP – 75#

OHS – 75#

3:41 Total time

Swim drills

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3/3 Thursday Rested today. Tired.

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3/2 Wednesday

Back Squat 135/5, 185/5, 225/1

21-15-9

Power Snatch 95#

C2B Pullups

Total time 11:16 RX

No CFE – busy at work

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3/1 Tuesday

12 Min AMRAP

4 HSPU

8 Pistols

12 Situps

4 rounds plus 5 reps

Swim drills, in the pool with John.

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2/28 Monday

Power Cleans 3x8 mins 95# (too light, should have gone heavier) 

10-9-8-7-6-5-4-3-2-1

Body weight DL 175#

Wall balls

5:41 RX Felt great good workout.

CFE ran 4 x 1 Mile (for some reason I cannot find times for this one.)

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Back from traveling and starting to feel rested and recovered. Back to workout.

2/14 through 2/23

Traveled from 2/19 – 2/23  No workouts.

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2/19 Saturday

Team WOD at CF.

Did Century Club – Bad idea

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2/18 Friday

Took today off no workouts

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2/17 Thursday

3 x Max ring rows 10/8/8

15-12-9

Clean & Jerk 115#

Pullups

No CFE

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2/16 Wednesday

Back Squats 5/135, 5/185, no 3 rd set legs still smashed after race

21-15-9

Thurster 75#

KBS 55#

6:26 Total time

No CFE today

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2/15 Tuesday

3 rounds fucus on effort

150M Row

25 Double Unders

10 Min AMRAP

5 Push Press 95#

10 Squats

20 Skier jump

8 rounds + 5 

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2/14  Monday

Power Cleans 3/135, 3/155, 1/170

21-15-9 Double Unders

15-12-9 Dips

6:36 total time

No CFE today.

After the marathon I had a hard time recovering and took my time getting back into action.