Wednesday, March 30, 2011

Sweat another bucket

Tonight's WOD was a double. First part was an AMRAP which called for 7 Thrusters (used 50lb. dumbbells), 9 push ups and 11 box jumps. Finished 10 full rounds in the 15 minutes.

Jumped on the bike for a 30 minute TT, finished 10.05 miles.

Tuesday, March 29, 2011

10K Time Trial

6.2 miles in 43:06 for a pace of 6:57. A pr for me by 1:05, although the previous best was outside and this was on a treadmill. Still overall, happy with the progress.

Monday, March 28, 2011

Joining the club

So this morning I went to my friend Elaine's gym to check out the swim club. I will join and swim 3 days a week with them. The coach there said there would be a ton of intervals and the only way to swim faster is to swim faster. Sounded familiar.

Tonight's workout was run 800m, 20 burpees 4x for time. Finished in 20:03. Was sweating buckets when I was done. I was glad with my paleo dinner of turkey burger, guacamole, asparagus and yams.

Thursday, March 24, 2011


Stand 1 minute, Sit 1 minute, Rest 1 minute 6x. Finished 4.67 miles, felt strong on the standing portion.

Tuesday, March 22, 2011


First part was 7 sets one rep max of front squats. Went 155, 185x2, 195x2, 200x2. Felt strong, but also felt that if I could support the weight a bit better, I could do more weight.

About 15 minutes later, ran a 5K for time and finished in 21:13.

Monday, March 21, 2011

Nice and quick

With work being so busy lately, I was thankful for a short one tonight.

5 bodyweight deadlifts (used 185lbs.), 7 push presses 1/2 body weight (used a 80lb. preset barbell), 9 box jumps (24"). Finished in 4:24.

Planning to join the team for the training weekend in June in Lake Placid.

Tuesday, March 15, 2011

Kettlebells and biking

Tonight was a double. First part was 40KB swings (used a 35lb. dumbbell), 10 pullups, 30 KB swings, 10 pull ups, 20 KB swings, 10 pull ups, 10 KB swing, 10 pull ups. Finished in 7:50. Pull ups were the hardest, especially after Fran.

Second WOD, done immediately after was a bike. 3 minutes on 1 minute off 5x, note distance. Enjoyed this and finished 5.9 miles.

Monday, March 14, 2011


Not a fan of Fran. Used 50lb dumbbells in each hand, pull ups were unassisted. For those of you not sure of what Fran is, it is reps of 21-15-9 of thrusters and pull ups. I substituted the 50lb. dumbbells for a 95lb. barbell.

Finished in 6:24, pleased with the time. I haven't checked yet, but I know I was still feeling the 10-20-30-40 rep rounds of box jumps, push ups and burpees from Saturday (Finished in 18:46).

Wednesday, March 9, 2011

Brick by Brick

Today's WOD was a double. I pushed my 15 minute time trial run to tonight because I couldn't walk last night. Who knew today was going to be worse. Penguin walk was on full display in the office.

Tonight's first WOD was a 25K bike time trial, finished in 53:41. About 8 minutes slower than my best, but considering my legs buckled 3x today while walking, not too bad. Jumped on the treadmill for the 15 minute time trial and finished 1.6 miles.

Tuesday, March 8, 2011

A Kick in the Quads

Really sore today from last night's WOD, especially in the quads.

Forgot to mention in last night's entry that the run Gerrit killed me on was a total distance of 7.73 miles.

Tonight was 3 sets of 21 reps, 15 reps, 9 reps of bodyweight deadlifts, 1/2 bodyweight front squats and 1/4 bodyweight thrusters for time. Since I am weighing 180lbs. these days I used 185lbs. on the deads, 95lbs. on the front squats and 45lbs. on the thrusters. Finished in 15:20, my right quad actually cramped during the 15 rep set. Walked like Frankenstein home from the gym, almost tripped trying to step up on the curb. What hurt more was Nancy did the same workout and beat my time by 2:35. She's a beast!

Monday, March 7, 2011

I think the class helped

My friend Elaine invited me to a swim class with her on Saturday. After some warmup, the coach said my kicking is terrible. He had me practice some kickboard one leg kicking. Left leg, very slow. Right leg, I actually went backwards, yes backwards. Pool buoy, I was swimming like a champ (at least for me).

Yesterday went to the pool and practiced 50s with a 30 second break in between. Used the pool buoy one and swam without it the other. Times are 57, 56, 59, 1:02, 1:00, 1:03, 1:02, 1:04, 59, 1:03, 1:03. All in all, not bad for me, looking forward to getting after again soon.

Friday night, my friend Gerrit ran me into the ground. It was cold and windy (no excuse). He dragged me to a 7:41 average pace.

Tonight did a difficult AMRAP 5 deadlifts (used 60lb. dumbbells), 10 thrusters (used 35lb. dumbbells), 5 box jumps. I finished 10 rounds in the 20 minutes, really felt it.

Wednesday, March 2, 2011

Getting the work in

Monday's workout was 7 box jumps, 7 pull ups, 7 sit ups for time. Finished in 7:01. Pull ups were the limiting factor.

Yesterday was 30KB Swings (used a 35lb. dumbbell), 25 dumbbell thrusters using 20lbs. in each hand, 20 pull ups 3X for time. Again pull ups were the limiting factor. Finished in 15:06. Jumped on the bike and went 10.69 miles in 35 minutes.

Tonight did 4.59 miles in the park with my friend Gerrit. We finished in 34:32 for an average of 7:32/minute. Much harder to run fast while talking. It was an easy run for him, not so much for me. Finished with an average hear rate of 167.