Wednesday, June 30, 2010


Tonight's WOD was Squat 21 reps/500m row/squat 15 reps/500m row/squat 9 reps/500m row for time. The problem I have is if I go to Bally's where the squat rack is I can't do the rowing (2 levels down and I'd lose the squat rack). I've done burpees there instead. At the gym for my apartment building they have dumbbells, but no squat rack and I can row. I opted for this option since last time I did the burpees instead of rowing.

I used 50lb. dumbbells in each hand and brought them to my shoulders. Finished in 9:58. Really felt this workout, maybe due to the deadlifts. Going out to Amagansett tomorrow to spend a few days with friends, but just received my plan for July, so I know what I'll be doing. I am actually looking forward to what promises to be a beat down by Max this month. I am talking tough now, while I can.

Tuesday, June 29, 2010

How hard is it to count to 7?

Apparently pretty difficult for me. Tonight's WOD was 7 sets of one rep of max weight deadlifts.

Warmed up and went 225,275,295,305,315,315(grip slip a little),305,305. I guess I can say that the 225 was a warm up of sorts too.

Previous best was 305, so I am pleased that I did 5 sets with that weight or better. Might have been able to do some more if I had some chalk for the grip.

Went down to the pool for a 600 yard swim. Finished in 14:10. I almost didn't put this time in, but I figure good or bad (or in this case slow) it goes in.

Monday, June 28, 2010


Tonight's workout was 21 reps of Kettlebells, sit ups and squats, 15 reps of kb's, sit ups and squats, 9 reps of kb's, sit ups and squats. Finished in 3:44.

Short and Sweet!

Sunday, June 27, 2010

40K Bike

Yesterday's WOD was a 40K bike in Central Park. Did 4 loops for a total of 24.08 miles. Finished in 1:14:56, avg. speed of 19.28mph. Previous best was 1:17:26.

Was feeling good throughout. Nancy did the Fairfield Half Marathon today in the humidity. She finished in 1:54:37, which is not even 3 minutes more than her pr from March. The course was really hilly, so I think it was a great job by her. Based on the preliminary results it looks like she was in the top 17% of her age group. This should give her the confidence as she and her brother Jon tackle the Hartford Marathon in October!

Friday, June 25, 2010

Row Circuit

So this am I did the row 500m/run 400m 5 times for time circuit.

I really like this circuit for some reason. Had to use 3 different treadmills due to people taking over the one I was using while I was rowing.

Finished in 19:04 which beat my best time by 7 seconds. Felt good to workout in the am, although I was sweating for an hour after I was done and that included taking a shower.

Thursday, June 24, 2010

More rowing

Well at least time it was in 500m intervals. Tonight's workout was 5 burpees, 10 pushups, 500m row AMRAP in 20 minutes.

Finished 7 full rounds and 3 burpees into round 8. Last time I was 125 meters short of 7 full rounds. Hamstrings are a little tight from the 10K. I might actually do some stretching or even the foam roller.

Wednesday, June 23, 2010

5k Slow, I mean row

Tonight's workout was a 5K row for time. My butt bones killed so much I actually stood twice during the row. They still kind of hurt a bit.

Finished in 21:02 which is a pr of 18 seconds. I should have pushed through, next time I will. I am usually good for 500m or so, then it gets incredibly boring on top of my butt hurting. I think I am rowing tomorrow too.

Back to some doubles, which I strangely missed.

Tuesday, June 22, 2010

Back from Vacation

Nancy and I had a great time in Savannah. The weather was really hot, but I am not complaining. I was able to swim everyday in a pool basically to myself. Here are the results of the WOD's. There were 2 forced days off for the drive down and back up. Well here goes;

1) 5 sets of 3 reps of back squats 185,205,225x2,205
2) 21 burpees, 500m row, 15 burpees, 500m row, 9 burpees 500m row for time, finished in 9:46
3) 10, 20, 30 rep rounds of box jumps, squats, push ups, burpees. Used a 24 inch box and finished in 10:40. Had to lay down immediately after while Nancy finished. Left a little sweat angel on the gym floor.
4) 500yd swim in 11:38
5) 5 sets of 5 reps of thrusters. 95, 115x2, 125(failed on the 2nd rep), 120 x2.
6) swim 100yd, 5 pushups, 5 squats 8x for time, finished in 23:58
7) 800 yd swim time trial, finished 600 yds in 13:30 before being asked to leave the pool due to thunder in the area.

Got up at 5am and drove for just over 13 hours on Saturday, then did a 5 mile race on Father's Day in Central Park to support Prostate Cancer. Finished in 37:24, which placed me 109 out of 475 in my age group and was 7:28 minute miles. Heart rate averaged 178.

Yesterday was Helen at full speed which is run 400m, 21 kettlebells (used Nancy's 25lb. kettlebell), 12 pullups for time. Finished in 8:57.

This morning was 100 pushups for time. Finished in 3:15. Tonight was a 10K for time. It was hot, my friend Gerrit (the fast friend) and I ran it on the West Side Highway path. I finished in 45:40 which equates to 7:21 minutes per mile. He took it easy on me and pushed me the entire way. I know I ran faster because he was there.

Overall, I feel really good and am looking forward to the next 8 weeks or so of training before Timberman.

Saturday, June 12, 2010

Last 2 workouts before Vacation

Yesterday's WOD was 500m row, 400m run 3x for time at 70%. Really tried to keep it there and I feel I was successful. Finished in 14:19. Treadmill was set at 7.0mph for the runs and the rows were around 2:25.

Today was 50 thrusters @ 65lbs. for time followed by a 30 minute bike at 70%. substituted 35lb dumbbells for the 65lb. bar and finished in 2:54.

The bike was done on the stationary bike. Finished 7.65 miles. Again, felt like it was right at 70%.

Nancy and I drive to Savannah, GA early tomorrow morning. As a joke I suggested we do 50 burpees for time everytime we stop for our WOD. I am actually thinking I'd rather do a really tough WOD than the 830 mile drive, but I already feel so relaxed since I don't have to go back to work until 6/21/10. I hope everyone has a great week.

Thursday, June 10, 2010

Glad to work a little

Today's workout was 5K bike x2 at 80% with a 3 minute rest in between. Felt good to actually break a sweat and get working. Biked on the stationary bike due to the unpredictable weather. First one was 11:03, 2nd one was 11:06.

Yesterday was the same recovery workout as Monday.

I am ready to start going hard again. I will follow the program though as prescribed. I am sure there will be a day soon that I wish for an easy one.

Happy Birthday Martin!

Wednesday, June 9, 2010

Almost all the way back

The recovery workouts have definitely helped alleviate the soreness. Muscle wise, I was not any more sore than I would have been from a really difficult WOD.

The only weird soreness was in my hips. If I sat at my desk for too long and got up, they would be really stiff. The bike yesterday helped a lot. I feel just a little tight here and there, but overall really happy with the recovery.

Still autopsying the race in my head of what I can do better (everything) and how Max and I can plan the next 10 weeks to optimize my results for Timberman.

Looking forward to vacation next week (I will still be able to get in all my WOD's).

Sunday, June 6, 2010

Rev3 Results

First I will say I am pleased with my overall results. Second, I will say I am not satisfied with them. Over all I feel like I am recovering well already.

Here are the results 6:30:22.
Swim 52:42
Bike 3:26:21 (16.28mph)
Run 2:05:37 (9:35 mile pace)
T1 3:32
T2 2:10

Finished 79th in my age group out of 104 that started and 100 that finished.
Swim was in 102nd place in my age group (no real surprise there)
Started the bike in 102nd place and finished in 88th place.
Started the run in 86th place and finished in my final 79th place.

The total time is 36 minutes faster than last year with only taking 2 minutes off the swim, this is what I am pleased about. I feel like the training has given me the tools to be faster, I just need to know how to use the tools. I know I can be a much much better bike handler (I don't need to reiterate the slow swim). I think as I race more and more, I will be more comfortable in these situations and have a greater depth of experience from which to draw from.

It was great to meet a lot of you that I haven't before yesterday and today. Was glad I had friends like you doing the race too. Back to work tomorrow to get ready for Timberman.

Thursday, June 3, 2010

Feeling kinda Funny

Continuing the taper this week. Wondering if I am sore/tight/sluggish, but continuing to follow the plan.

Helen was yesterday at 70%. Finished in 11:38. Hard to know what 70% is after becoming so familiar with 100%. Just went through the motions and tried not to rush.

Today was 8x200 at 75%. Did them on the treadmill because there was a softball game going on in the park. Did all 8 sets at 7.5mph and thought back to my first time on the treadmill where I tore my heart out for 30 minutes and clocked 2.5 miles.

I am excited and curious to see what Sunday will bring. Tomorrow is another off day, followed by 20 minutes light workouts in each discipline on Saturday.