Dec 17- AM) 4 mile run with wifey
PM) Deadlift session
Pulled 385#!!! This was a new PR for me!! Last year I pulled 405 but not with good form. Everybody was throwing some weight around. Ashley has some good video from the other night.
http://redneckjuggler.blogspot.com/ Check out the "deadlift video"
Ashley PR 385#-Jason PR345#-Warren 315#-Brian 405#-D ROB 525#...and he ran out of weight. Pretty freakin impressive. And let us not forget J Knox off the chair no warmup 385#.

Dec 18- Got out for a late afternoon road ride with Defur and Blake. It was suppose to be in the 60's and clear...try 50's with sprinkles. Busted out the "gunnar" raod bike for the ride. I have not been on this beautiful steed in a while. We did the Plantation ride which has 5-7 damn good hillls. I rode pretty well, i tried to do a few hard intervals while climbing and was able to hold a steady tempo for the last few miles. Overall we rode for around 1hr 22 mins.

Dec 19-AM) 4 mile run with wifey
PM) WOD
30 HSPU
40 pullups
50 Swings 53#KB
60 ABMAT sit ups
70 Burpees
time:14:29
This was just awful!!!! Those damn burpees were terrible!! I had to do my HSPU with my feet on the back ext. I am not ready for 30 HSPU, plus it puts my shoulder in a very wierd position.
The pullups were not too bad, I kipped for all them. The swings were unbroken, sit ups, not bad....but those damn burpees are awful. If it wasn't for J Knox pushing me I would not have finished the burpees any faster. He kept telling me "dont think, just work" I have to admit, I likey that saying. I was in alot of pain but it was worth it when I finished.

I am feeling stronger and faster everyday of trianing. I have not yet begun Ironman training, but I can tell you this....I will be ready when the time comes. I am still trying to figure out my exact training plan for Ironman. But I know this, I will continue training with http://crossfitknoxville.blogspot.com/.
DO WORK!!

Dec 12- "Diane"
21-15-9 reps
225 deadlift
handstand push ups
Decided to do 185#'s, and HSPU with feet on box.
DL's were easy-HSPU suck!! They put my shoulder in a very wierd placement
time:3:06

Dec13- Crossfit at park

Dec 14- 1hr 3 mins trail run at Concord. Felt very strong!! Form is coming together.
Then switched to the ol Single Speed for a hour and some change ride with the Crossfit guys.
I am running a 32x18 on the SS right now, other than the trails being a little wet, I felt very strong on the bike.

Dec 15- 20mins AMRAP
15 push ups-15 ring/bar pulls/15 AB mat situps/15 supermans
9 rounds

Dec 16-AM) Swim drills drills drills...single arm pulls,catch up-then a 250-300 easy swim
PM) Muscle Snatch tech with bar
5 rounds
Lunge with 40# DB over head 10 reps
Swings KB 53# 15 reps
5 mins

Dec 17-AM) This morning wifey and I decided to do an early morning run from house.
A bit over 4 miles, ran in 38 mins. Run was very easy, with some decent hills thru some of the suburban homes by Gettysvue.
This afternoon is heavy deadlifts at crossfit. Should be fun!

12-5 Friday: AMRAP (as many rounds as possible) 20 mins
53# KB 20 swings
10 pullups
total: 10 1/2 rounds

pm) swim drills drills drills

12-6&7- rode mtb on Saturday and Sunday-just messed around, cold and wet
12-8 Monday:
53#KB 200 meter waitors walk-200 meter farmers walk 50 squats
200 m waitors walk-200 m farmers walk 50 swings
200 m waitors walk-200 m farmers walk 25 burpees
16:39
12-9 tuesday: went for a trail run, did not feel to good so decided to call it a day after 20 mins.
Decided to take off next 2 days, to rest and recover, felt a lil cold or something coming along.

Ran thursday for 28 mins and some change. Ran pretty well, not sure of distance but felling better.

I was debating on getting a coach for Ironman but I may just do all the training myself. Who else knows my body and what I can handle better than me?? I plan on using some different sources as far as setting my up training plan, but overall I am going to make up all the workouts.
I think this adds a lil more stress than needed to a race of this size but its something I know I can do. I do not plan on buckling down for a few more months anyway. I am going to do alot of running events this winter and spring, may do the knoxville half marathon. Wifey is planning on donig the full in March. If I dont do the half I may run the last 10 or so miles with her.

Friday 11-28:
95# power clean and jerk
400m run
while one guy PC&J the other runs 400m
with steve 13:33 OUCH!!!
you cant sit the bar on the ground at all, touch and go!

Saturday 11-29:
5 rounds
135 deadlift x10
burpees x10
75 meter sprint
7:19 time
then run technique training with patrick

Monday 12-1:
am)"fight gone bad"
286 pts..shoulder hurt on wall balls. Got 293 2 months ago, I know could have done more with better wall ball #'s.
pm)at cherokee blvd-sleet snow rain nasty weather
4x4 mins 2 min recovery
ran well, puched hard, not sure of pace

Tuesday 12-2:
OHS 1-1-1-1-1 95 lbs
Fr Squat 3-3-3-3-3 155 lbs
back squat 5-5-5-5-5 155 lbs
Legs were TIRED..did not try and do do much

wend 12-3:
swim tech training with Kim
tired most of day, decided to relax in the evening.

Thursday:
am) Treadmill (it was raining and freezing outside)
5 mins @6:30 pace
2 min rec
4 mins @6:15 pace
2 min rec
3 mins @6:07 pace
2 min rec
2 mins @6:03 pace
2 min rec
1 min @ 5:45
30 mins total..OUCH!!!

pm)Press 1-1-1-1-1 135lbs
push press3-3-3-3-3 145 lbs
push jerk 5-5-5-5-5 135lbs
shoulder felt pretty good during presses.

Took the plunge!!!!

I'm in Nov 7, 2009 Ironman!!! Registered yesterday morning when it opened. What the hell have I done!!!!
Going to be an intersesting year.

Drew