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