Sunday, February 27, 2011

Row, Run, Swim

This afternoon's WOD was row 1000m, run 400m, row 500m, run 800m for time finished in 11:03.

Went to the pool for a swim, was feeling a bit tired, but here are the results in 100yd increments 2:19, 2:17, 2:30, 2:30, 2:35. Going to look in to a refresher lesson as I am slower than the usual slow.

Saturday, February 26, 2011

Back to Posting

Sorry for not posting lately. Will not bore you with results of workouts past. Today was 30 Kettlebell swings (53lb), 30 box jumps (24 inch), 20 KB, 20 box jumps, 10 KB, 10 box jumps. Finished in 7:43.

Immediately went to swim. Here are the results 100yd increments in 2:13, 2:28, 2:12, 2:14, 2:07, 2:02. No idea here. Figured out IM swim is 4224 yards, already looking forward to the bike.

Tuesday, February 15, 2011

Feel like I got my butt kicked (literally)

Sunday morning's WOD was 5 sets of 5 reps of squats, did 185lbs.x2, 205x3. Immediately went and swam slowly. 400yds in 10:42, a little embarassed to write that time down, but it can't be all good.

Was really sore yesterday before going to the gym to do the WOD which was 5 pull ups, 20 bodyweight deadlifts, 10 pull ups, 15 bwt deads, 15 pull ups, 10 bwt deads, 20 pull ups, 5 bwt deads. Finished in 11:22. All day it feels like someone kicked me in the butt. Really sore all day.

Tonight did 5 sets of 5 reps of push presses, substituted dumbbells and did 50lbs, then 60lbs.x4 sets. Jumped on the treadmill for a 15 minute run time trial and completed 2.17 miles.

Saturday, February 12, 2011

Who thinks of these?

I am wondering who said hey, let's run on a treadmill at 12% grade at a speed 45 seconds slower than our fastest 5K (8.0mph for me) and see what happens.

Well let me tell you, nothing good. Yesterday's WOD was a double. First part was an AMRAP 20 minutes of 100ft. walking lunges (did 16 each leg in place), 10 pull ups, 10 push ups. Finished 10 full rounds. Immediately jumped on the treadmill for the tabata run with Nancy timing me. Pain is not the word, I had to skip one 20 second round because I thought I was going to vomit on the treadmill. Finished and was sweating profusely, really thought I would get sick. The only thing stopping me was I knew I'd have to clean it up. Had to lie down for a few minutes before I could move.

Today was much more sane. Swim 600yds time trial. Finished in 15:01, so slow I know. I have a 300yd swim tomorrow, may bump to the 600yd again to compare.

Thursday, February 10, 2011

Recent Results

Things got a bit mixed up lately so here are some random results.

400yd swim (100yd times as follows; 2:17,2:26:2:32,2:36)

50 front squats with 95lbs. with 3 pushups on the minute every minute until done. Finished in 3:42.

4 mile race in Central Park Overall time 28:46 (22 seconds faster than last year, although it was really crowded in the beginning and I felt like I couldn't get going). Mile times and HR were; Mile 1 7:35 avg. HR 152, Mile 2 6:57 avg. HR 164, mile 3 7:26 avg. HR 168, mile 4 6:50 avg, HR 170.

5 Sets of 3 reps max weight front squats, 135, 155, 175, 185x2.

10 mile bike time trial, 30:42

21 sit ups, row 500, 18 sit ups, row 500m, 15 sit ups, row 500m, 12 sit ups, row 500m, 9 sit ups, row 500m, 6 sit ups, row 500m, 3 sit ups. Finished in 16:53, rowing felt good, rug burn healed and I was able to do regular sit ups.

Bike 5 minutes, rest 2 minutes 3X for distance, total distance covered 4.17 miles (on the recumbent because the lone bike was in use).

Sorry for not posting.

Thursday, February 3, 2011

Doubly Hard

Tonight's WOD was a double (what else is new). First part was an AMRAP of Push Press 10 reps (used 40lb. dumbbells instead of a 75lb. barbell), 10 push ups and 10 leg lifts (rug burn still in play). Finished 8 full rounds plus the push presses and push ups on the 9th round.

Jumped on the bike for a 10K tabata. My legs were sore from the get go and actually felt swollen during the exercise (weird I know). Finished in 19:53.

Wednesday, February 2, 2011

Barbara, then a bike

Decided to do Barbara this morning so she wouldn't be hanging over my head all day. Barbara consists of 20 pull ups, 30 push ups, 40 sit ups, 50 squats, rest 3 minutes, 5 times for time. Last week it took 38:10 including the rest.

Today it took 37:27. Had to alter the sit ups as I've had an incredibly large rug burn from the sit ups a few days ago. Did leg lifts instead (don't worry, I think they were actually harder). Was surprised with the good time.

Tonight was supposed to be a 30K bike, but turned into a 30 minute bike as people were waiting to use it. Finished 9.87 miles.

Tuesday, February 1, 2011

Cleans Stink

Todays WOD was an AMRAP for 20 minutes of 5 deadlifts, 5 cleans, 5 push presses at 95lbs.

Cleans hurt a lot, I mean a lot. Finished 9 rounds plus deadlifts, and cleans on the 10th round. I think as they got harder, I began reverse curling it. Forearms were like bricks (that's how I know form suffered) when I was done.

Barbara and a 30K tomorrow. Don't know how I am going to do a pull up when I can't grip a pen.