Sunday:
swim
150 yards drills
300-200-100
cooldown
road bike
43 miles 2:20 with Mark, Tim
Rode cross bike on road, weather was chilly but not bad at all. Rode from Bi-Lo, out past forks of the river, straw plains towards Kodak.
Sunday, January 18, 2009
Wend 1-14:
Kettle Fran
21-15-9
35#KB thrusters, ring pull ups
time 4:39
Thurs 1-15:
Angie
100 pull ups
100 push ups
100 ab mats
100 squats
time 19:50
Shoulder really bothered me on this WOD, did first 25 pull ups unbroken. Got to 52 before having to use the band. Push ups about killed me, I really struggled with the push ups.
Fri 1-16:
Burgener Warmup+3 overhead Squats x 3Every minute on the minute for 20 minutes:U pick the weight
Snatch Bear:
5 Snatch Grip DeadLift
5 Power Snatches
5 Overhead Squats
had to use 45#'s for WOD, shoulder was not feeling strong at all. The snatch movement did not bother me but the OHS really put xcess stress on my shoulder.
Sat 1-17:
10 mile run with Mills at Blvd. Run was very chill, felt strong for the whole run.
Wednesday, January 14, 2009
CF Total
Saturday: CF at Park
Sunday: 5.2 miles with Tommi at Blvd
Monday: CF total
Press 165 PR
Squat 265 PR
Deadlift 400 PR
830 total!!
Tuesday am: 1hr 50 min run at concord
Wanted to push hard after CF total, the temps were in the low 20's when I started around 6:30ish. http://connect.garmin.com/activity/1800156
I have not been doing many long runs at all, but felt incredible during my run.
No doubt CF is doing exactly what its suppose to do!!!!!
Sunday: 5.2 miles with Tommi at Blvd
Monday: CF total
Press 165 PR
Squat 265 PR
Deadlift 400 PR
830 total!!
Tuesday am: 1hr 50 min run at concord
Wanted to push hard after CF total, the temps were in the low 20's when I started around 6:30ish. http://connect.garmin.com/activity/1800156
I have not been doing many long runs at all, but felt incredible during my run.
No doubt CF is doing exactly what its suppose to do!!!!!
Thursday, January 8, 2009
Jan 5-Jan 8 training
monday: Crossfit
4 rds
400 run/15 pushups/15 pullups/15 supermans
time:13:21
Did 1st two rds pull ups unbroken, made it to 10 reps on 3rd
tuesday:
am) Tabata treadmill 10 sec on/ 20 sec off
8.5mph 12% grade. will go faster next time, first time doing Tabata intervals on treadmill
pm) Crossfit
Squats 50% 1 rep max
explode up! 150#'s
10 min on eash min
5 reps 40# DB
Deadlift,hang cleans,thrusters
wend:
am)swim
500 meter TT 9:43
did not swim too hard
pm)Deadlift
3 sets x 5 reps 80% of 1 rep max
suppose to be 320# but used 240#'s by accident
4x100 meter rower sprints, all right at 16 secs
thurs:
am) Run at Blvd
3 x 1.5 mile 5 min rec
1)10:08 158bpm
2)10:31 162bpm
3)10:08 164bpm
pm)Crossfit
10 mins
53# KB swing snatch
KB cant not touch ground
134 reps...ouch!!!!!
4 rds
400 run/15 pushups/15 pullups/15 supermans
time:13:21
Did 1st two rds pull ups unbroken, made it to 10 reps on 3rd
tuesday:
am) Tabata treadmill 10 sec on/ 20 sec off
8.5mph 12% grade. will go faster next time, first time doing Tabata intervals on treadmill
pm) Crossfit
Squats 50% 1 rep max
explode up! 150#'s
10 min on eash min
5 reps 40# DB
Deadlift,hang cleans,thrusters
wend:
am)swim
500 meter TT 9:43
did not swim too hard
pm)Deadlift
3 sets x 5 reps 80% of 1 rep max
suppose to be 320# but used 240#'s by accident
4x100 meter rower sprints, all right at 16 secs
thurs:
am) Run at Blvd
3 x 1.5 mile 5 min rec
1)10:08 158bpm
2)10:31 162bpm
3)10:08 164bpm
pm)Crossfit
10 mins
53# KB swing snatch
KB cant not touch ground
134 reps...ouch!!!!!
Sunday, January 4, 2009
Sunday Jan 4th 2009
CFE WOD I created for me and Jason. Went to Cherokee Blvd and ran in the "dog park" area.
Drills warm up
Jog 5 mins
2 x 200m 40 secs 1 min rec
2 x 800m 3-3:15 3 min rec
1 x 400 all out-Did it in 1:25
Ran with Jfish the whole time. My legs felt pretty good but did not want to push the pace to much today. This weeks CFKnoxville is going to be tough. We are getting ready for CF Total next week. The CF Total is the total of the best 3 lifts combined. The lifts are
1) Squat
2) Press
3) Deadlift
I would love to hit 800#'s for my total...but we will have to wait and see.
My goal is 250-300 ish for squats, 165ish for press, and 400 and change for DL.
I am going to do a running Time Trial the day after the Total to really push my limits. Probably do a 10K and shoot for 40 mins!!
Might be working up a interesting way to spend my 33rd birthday....wait and see
DO WORK!!!!!
Drills warm up
Jog 5 mins
2 x 200m 40 secs 1 min rec
2 x 800m 3-3:15 3 min rec
1 x 400 all out-Did it in 1:25
Ran with Jfish the whole time. My legs felt pretty good but did not want to push the pace to much today. This weeks CFKnoxville is going to be tough. We are getting ready for CF Total next week. The CF Total is the total of the best 3 lifts combined. The lifts are
1) Squat
2) Press
3) Deadlift
I would love to hit 800#'s for my total...but we will have to wait and see.
My goal is 250-300 ish for squats, 165ish for press, and 400 and change for DL.
I am going to do a running Time Trial the day after the Total to really push my limits. Probably do a 10K and shoot for 40 mins!!
Might be working up a interesting way to spend my 33rd birthday....wait and see
DO WORK!!!!!
Sat 1-3-09
http://connect.garmin.com/player/1685740
(this is from my run yesterday with my new Garmin 405...its off the hook)
Decided to run to CF this morning, this was the longest run I have done on the road in years. Although I LOVE trail running, it was nice to settle into a moderate pace and not woory about jumping rocks, down trees or slip on muddy trails. The run was very chill for the first couple miles, I picked up the pace for a few mins and felt pretty good. My shoulders were a lil tight, I guess due to the WOD from friday.
At the park we did
Sprint to T and back
30 AB mat sit ups
30 Squats
Sptint to T and back
30 burpees
Sprint to rocks
30 rock jumps
Time 7:32
My bro in law came for his first WOD with CF knoxville. Patrick did very well, he is getting in really good shape and plans on running the Knoxville Marathon.
This morning my legs feel pretty good, not sore at all. But my foot is a lil tender from the pavement pounding. With all the rain we are having I may have to run this week on the road or go hit up the fire roads. This week should be a good week of training, with the intensity juiced a bit...Everyday is a day closer to "get serious" time for Ironman. Still working and reading a TON on the best training options for myself.
DO WORK!!!!
(this is from my run yesterday with my new Garmin 405...its off the hook)
Decided to run to CF this morning, this was the longest run I have done on the road in years. Although I LOVE trail running, it was nice to settle into a moderate pace and not woory about jumping rocks, down trees or slip on muddy trails. The run was very chill for the first couple miles, I picked up the pace for a few mins and felt pretty good. My shoulders were a lil tight, I guess due to the WOD from friday.
At the park we did
Sprint to T and back
30 AB mat sit ups
30 Squats
Sptint to T and back
30 burpees
Sprint to rocks
30 rock jumps
Time 7:32
My bro in law came for his first WOD with CF knoxville. Patrick did very well, he is getting in really good shape and plans on running the Knoxville Marathon.
This morning my legs feel pretty good, not sore at all. But my foot is a lil tender from the pavement pounding. With all the rain we are having I may have to run this week on the road or go hit up the fire roads. This week should be a good week of training, with the intensity juiced a bit...Everyday is a day closer to "get serious" time for Ironman. Still working and reading a TON on the best training options for myself.
DO WORK!!!!
Friday, January 2, 2009
DEC 21- 1hr 7 min trail run with Tommi at North Boundary
DEC 22- Crossfit
20 mins AMRAP
5 burpees
10 box jumps
15 KB swings 53#
12 2/3 rounds
DEC 23- Crossfit
Tabata x 6 rounds
squats15
pullups 7
rower 7 cal
pushups 5
abmat 10
score is the lowest of reps in each round
DEC 24- Crossfit
"Grace"
115# clean and jerk 30 reps
3:30
trail run
3x5 mins 160-170 HR 3 rec
40 mins total
DEC 25- Road ride
3x8 min tempo
60 min total
DEC 26- Crossfit
75 reps-75#'s power snatch
4:56
trail run
30 mins intervals (trails soaked from rain)
DEC 27- 40 miles road ride with Defur
rode to the Sinks in the smokies
DEC 28-off
DEC 29-trail run
3x(200m,400m,600m) recover the time it takes you to run the interval
40 mins total
pm)Crossfit
Front Squat 3 sets x 5 reps
175#'s
Press
135#'s...tried 145 failed on 3rd rep
DEC 30-trail run
2x 1/2 mile 3 mins rec
2x 1K 3 mins rec
32 mins total
Dec 31- 15 mins AMRAP
7 KB squat cleans
7 push ups
20 rounds total
JAN 1- off
Jan 2-Crossfit
4 rounds
5 snatch (catch in squat) 40# DB each arm
10 burpees
10 hang cleans 135#
5 (each arm) turkish sit up
12:17
DEC 22- Crossfit
20 mins AMRAP
5 burpees
10 box jumps
15 KB swings 53#
12 2/3 rounds
DEC 23- Crossfit
Tabata x 6 rounds
squats15
pullups 7
rower 7 cal
pushups 5
abmat 10
score is the lowest of reps in each round
DEC 24- Crossfit
"Grace"
115# clean and jerk 30 reps
3:30
trail run
3x5 mins 160-170 HR 3 rec
40 mins total
DEC 25- Road ride
3x8 min tempo
60 min total
DEC 26- Crossfit
75 reps-75#'s power snatch
4:56
trail run
30 mins intervals (trails soaked from rain)
DEC 27- 40 miles road ride with Defur
rode to the Sinks in the smokies
DEC 28-off
DEC 29-trail run
3x(200m,400m,600m) recover the time it takes you to run the interval
40 mins total
pm)Crossfit
Front Squat 3 sets x 5 reps
175#'s
Press
135#'s...tried 145 failed on 3rd rep
DEC 30-trail run
2x 1/2 mile 3 mins rec
2x 1K 3 mins rec
32 mins total
Dec 31- 15 mins AMRAP
7 KB squat cleans
7 push ups
20 rounds total
JAN 1- off
Jan 2-Crossfit
4 rounds
5 snatch (catch in squat) 40# DB each arm
10 burpees
10 hang cleans 135#
5 (each arm) turkish sit up
12:17
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