Monday, January 31, 2011

Another Tough One

Or it could be another tough run.

WOD was run 400,800,1200,1600,1200,800,400 with resting as long as each one takes. Vowed to rest the appropriate amount of time between each.

Went 1:28, 3:02, 4:49, 6:30 (had a cramp the whole time), 4:50 (cramp gone), 3:04, 1:27.

Total run time 25:05. Have a 4 mile race in Central Park Sunday and will see how close I can come to that number (probably not that close).

Sunday, January 30, 2011

Tough Double

WOD part 1-100 sit ups, 500m row, 75 sit ups, 500m row, 50 sit ups, 500m, 25 sit ups, 500m row. Went as fast as possible, still painfully slow on the sit ups. Overall time was 21:20.

Hopped on the treadmill and was able to 400m walking lunges in 9:49. Got a few odd looks, but was happy to be done.

Saturday, January 29, 2011

Run in the Park

Yesterday was an unscheduled off day. Had to do some switching, to make up for last night's run tacked on 2.8 miles to today's workout.

Ran 12.14 miles in Central Park with my good friend Gerrit, who is really fast. Nancy came too and did 9.3 miles. We ended up averaging 8:02's, but that is only because I slowed him down. In case you were curious, Nancy averaged 8:58's.

Glad he was there, otherwise it would have been slower. Mental note, run with Gerrit more often and have him help push me.

Thursday, January 27, 2011

Still Feeling It

Tonight's workout killed me. It's almost 2 hours later and I can still feel it in my lungs, coughing, can't take a deep breath, etc..

First part was run 400m, 12 thrusters(used 50lb. dumbbells), run 400m, 9 thrusters, run 400m, 6 thrusters, run 400m, 3 thrusters. Treadmill set at 10.0mph, 50lb. dumbbells right next to the treadmill. Finished in 8:27 wheezing, spitting, felt really bad. Luckily for me the bike was still in use. I was able to recover for a whole 4 minutes and hopped on.

This part entailed bike 1 mile, rest 1 minute 8x for time. Felt my breathing the whole time and finished in 30:27 (inclusive of the 7 minutes of rest).

Wednesday, January 26, 2011

Yesterday and Today

So ready for some nice weather.

Yesterday morning was Barbara (20 pull ups, 30 push ups, 40 sit ups, 50 squats, rest 3 minutes 5x for time). Sit ups were the toughest. Overall finished in 38:10 with sets at 5:12,5:15,5:28,4:58 and 5:13.

Last night was a 20 minute time trial on the treadmill. Finished 2.9 miles for a 6:53 pace, was trying to get to 3 miles.

This morning was a 25K bike time trial. Bike at the gym was being used so I hopped on the recumbent (I have to figure a way to cover the bike, I will probably get a cover very soon). First 4 miles were done in 14 minutes, then the bike cleared up and I did the remaining 11.5 miles in 33:48.

Tonight was 5 sets of 3 reps of back squats. Due to a work dinner, I substitued the leg press machine. Not sure of the weight, but the entire rack is 20. Warmed up and went 11, 14, 16, 16, 17. I have been feeling really good (even though everything is sore).

Sunday, January 23, 2011

Must have been one tough WOD

So this morning Nancy and I were being super productive and were on our way to the gym to be there as they opened to do our workouts, because we knew there would be no time later in our day. Mine was 25 backsquats at 95lb., 20 pushups,15 backsquats, 20 pushups, 10 squats, 30 push ups, 5 squats. Then the swim which was swim 200yd and 20 squats 4x for time.

Our gym is on 32nd between 6th and 7th avenues. As we approached 32nd St. a police car was blocking it to traffic. We made the turn and saw yellow crime scene tape across the entire street completely blocking the entrance to the club. We should have known something was up when we saw the Medical Examiner van driving down the street. I walked to the tape and lo and behold there was a body lying in the street with a white sheet over it. Feeling badly, but still wanting to get the workout in, I asked a policeman if the gym would be opening soon. He said no way.

We came back and I did a modified workout with the same reps, but used 50lb. dumbbells instead of the 95lb. bar. Finished in 7:25, I'll try to make up the swim.

Saturday, January 22, 2011

4 workouts in less than 24 hours

More like 17-18 hours.

Last night started off with a circuit of 21KB swings(used a 50lb. dumbbell),500m row, 9 burpees,15 KB swings, 500m row, 15 burpees, 9KB swings, 500m row, 21 burpees. Rower counter kept sticking, so not sure exactly how far the rows were. Finished in 14:21.

Hopped on the treadmill for 5x800m with 3 minutes of rest in between. Times were 2:57, 3:00, 3:05, 3:10, and 3:07. Tough go of it. Had a stitch in my side for the 4th and 5th runs.

This morning's first workout was a total of 3 sets; 21 reps, 15 reps and 9 reps of wall balls(substituted 25lb. dumbbell thrusters), box jumps and burpees. Finished in 9:57.

Then dove in the pool for a 500yd time trial. Finished in 13:01. I am slow, I guess for Lake placid I have two hours and twenty minutes to finish the swim. I just hope I don't need every one of the 140 minutes allowed.

Thursday, January 20, 2011

10K x 2

More bike, felt strong. 10K bike (6.2 miles). Finished the first set in 17:43, rested 5 minutes and finished the 2nd 10K in 18:05.

Pleased with the dripping sweat result.

Wednesday, January 19, 2011

Nice Bike

Tonight's workouts were a bike and deadlifts.

Bike was 25K (15.5 miles) time trial. Negative split it by 1:07. Finished in 46:07. Felt really good throughout.

Then went to the other gym to do 7 sets of one rep max weight deadlifts. Didn't know how I'd do as the legs were feeling it. Went 205,255,275,295,305,295,275.

Just read the other Team Trimax blog entries from IMLP and am getting really psyched.

Tuesday, January 18, 2011

Another Tough One

Tonight's WOD was 5 Thrusters with 95lbs., 5 body weight deadlifts(used 185lbs.), 5 burpees, 5X for time.

Each one was pretty hard in itself, finished in 7:18. Happy it was over.

Trying to figure out a way to keep my bike in the trainer where my cats won't chew it up. Any suggestions would be welcomed.

Monday, January 17, 2011

Team Cindy

Hi Everyone,

This is my fundraising page website. Please donate whatever you can. It truly is a great cause. I really appreciate it and will do my best to make you all proud.

Thank you,


Triple Play

So in order to be back on schedule, 3 separate workouts had to occur today.

1) 50 burpees, 40 sit ups, 30 box jumps, 20 pushups, 10 pullups for time. Finished in 9:18. Last week did the reverse order of this workout in 8:05. Must have been the 4 one mile repeats yesterday. Waited 2 minutes before starting the next workout.

2) 7 sets of 7 reps of back squats. Went deeper than ever and managed 135lbs. for all 7 sets. These hurt a lot.

3)300yd swim, get ready for a good laugh, 8:07. I am actually amazed at how slow I can swim. Is it possible to go backwards while trying to go forwards?

At least I am back on track for tomorrow.

Sunday, January 16, 2011

Weekend Work

Friday was an unintended off day. I'll be caught up by tomorrow.

Saturday was Helen (run 400m, 21 KB swings with Nancy's 25lb.KB, 12 pullups 3x for time). Finished this in 8:33. Some guy asked Nancy at the gym if I was training for the Olympics. She said no, Ironman Lake Placid.

Waited all of 3 minutes and did a tabata workout. Pushups, squats, sit ups, pullups.
Sets were;
Overall not bad considering Helen was still fresh.

Today was run a mile, rest 8 minutes 4x.
Times for each mile were;

This workout hurt a lot. I needed every bit of the 8 minute break in between sets.

Thursday, January 13, 2011

Squats and a bike

Tonight's WOD was 300 squats for time plus bike 1K, rest 2 minutes 8X for time. Changed the plan to do an all out 5 mile sprint as to lessen the overall time.

Started with the squats, first 25 or so felt good, then my legs reminded me of the long bike last night. Was frighteningly slow at 10:07.

Waited a whole 3 minutes and hopped on the stationary bike and completed the 5 miles in 14:33.

Wednesday, January 12, 2011

How long will 112 miles be???

So tonight was a 40K bike (24.8 miles). Thought it would be no big deal. Got bored from 50-65 minutes and was just looking forward to an end. Finished in 1:27:28. Slow, I know. Outside would have been faster for sure.

Tuesday, January 11, 2011

Cindy and a 5K

Tonight's schedule called for Cindy (5 pull ups, 10 push ups, 15 squats AMRAP in 20 minutes). Felt good throughout even with not enough sleep, finished 22 full rounds and 2 pull ups on the 23rd round. Waited 6 minutes not the prescribed 3+ hours.

Hopped on the treadmill for the 5K, finished in 22:39. Pushed it throughout, pretty pleased considering I had just done 330 squats.


So I've realized why the blog is so useful to me besides being able to relive my workouts of the past. It is accountability. When I put it out there for people to see (more so that I will see it at a later date) I believe I will be more likely to push myself harder than I might otherwise. With Ironman Lake Placid on the schedule, every workout counts from here on in.

Yesterday's WOD was 10 pull ups, 20 pushups, 30 box jumps, 40 sit ups, 50 burpees for time. Nancy was doing the same workout. I finished in 8:05, thought Nancy would crush me, but she finished in 8:23. Lucky, she's beat me in other WOD's and will do so in the future as well.

Previous night was 100 Bodyweight Deadlifts for time with 3 burpees on the minute, every minute. Finished in 29:43. No fun.

I will strive from here on in to post regularly as well as push myself like I never have.

Saturday, January 1, 2011

New Year, New Goal

So with the New Year here I thought I'd announce my big goal for 2011. I have signed up for Ironman Lake Placid in July.

I was able to secure a spot through Team Cindy, I will be raising money to support Team Cindy and the Brain Aneurysm Foundation, fundraising website to follow ;-) Cindy and I went to graduate school together and she was a phenomenal athlete and an even better person. This is the same team that Ariel raced with last year too. I feel honored and lucky to have this opportunity. I will make sure I represent Team Cindy to the best of my abilities.

So there it is, Ironman this July.