My pool is finally open

My pool is finally open after more than 2 weeks of being under renovations. I am still nervous about the swim, but at least I can just swim to get rid of the anxiety.

Yesterday was a first kind of combo day for me. I did 2 crossfit WOD's within 15 minutes of each other.

First part was back squats (5 sets of 3 reps) Results were; 185x1, 205x1, 225x2, 205x1. Felt that my form was good throughout. Nancy did her WOD (Deadlifts), then I did 5 sets of 5 reps of thrusters. Results were; 95x1, 105x2, 115x1, 95x1. These were much harder than I thought, probably had something to do with the squats.

Today I had 50 burpees for time and a 500yd swim. Burpees were done in 4:27 (legs and shoulders really sore from yesterday). Swim was done in 13:00 even. Last time on February 20th was 15:13.

Happy Friday

Was thankful to have a day off from training today as work has been pretty busy. Nancy and I are transitioning to Paleo. I am trying to think of all the things I can eat versus all the things I have to give up. Having a hard time wrapping my head around the changes I'll make. I've pretty much eaten the same breakfast, lunch and dinner for the past year or so. So figuring out something new will take some time. I am excited to see what changes this will have in store for my training.

Couple of workouts to catch up on;

21 Burpees,500m row, 15 burpees, 500m row, 9 burpees, 500m row. Finished in 10:13. Have I mentioned how much I hate burpees?

Other workout was a bike. 3 miles, rest 1 minute, 6 miles, rest 2 minutes, 9 miles, rest 3 minutes, bike 12 miles. Results were as follows; 3 miles = 8:57, 6 miles = 17:34, 9 miles = 26:54, 12 miles = 39:08. Total bike time was 92:33. Aren't crossfit workouts supposed to be short?

On another note, committed to a 60K in November with my friend Gerrit today and Nancy and her brother committed to the Hartford Marathon.

I am so over Burpees

Burpees, Burpees, oh I hate thee. They are never easy, even harder when you do squats and push ups before them. I had 10, 20, 30 rep rounds of box jumps, squats, push ups and burpees. Finished this in 11:57. Then waited about 8 minutes for the bike to clear and substituted a 10 mile run with a 20 mile bike. First 10 miles finished in 30 minutes. I then faded quickly on the second 10 miles for an overall time of 64:13.

Thank You--The following message is from Nancy

Dear Team Trimax and Laura,

Thanks so much for all of your positive comments. I wasn't sure at all if I could pull off my goal of breaking 2 hours in the NYC Half, but I did and am proud of my efforts. I had a great support team in Dan and my friends who waited for me to run by. Now Dan's trying to get me to do a marathon! Don't know how I feel about that yet....Thanks again to all of you.
Nancy

Shoulder Press, bike

Today's WOD called for 5 sets of 3 reps of shoulder presses followed by a 20K bike at 80%. Used dumbbells as a substitute. Warmed up with 20's then went 50x1,60x4. Felt pretty strong. Hopped immediately onto the bike and finished in 39:21.

Overall a good day, looking forward to more frequent weather days like this past weekend.

Unfortunately my pool has been closed for renovations, so I have not been able to do my swim workouts. The anxiety is starting to build a bit. I plan on making up a lot for lost time as soon as it opens up again next week.

Nancy is a Star!!!!!

So today was Nancy's A race. It was the big NYC Half marathon. There was over 11,000 finishers.

Nancy ran the Hartford half marathon in October in 2:04 with a ton of IT Band pain. Her fasted per minute mile in any race of any distance is 8:36.

Well, today she ran 1:51:44!!!!! That is good for an 8:32 pace and a PR by almost 13 minutes. She also has been practicing the running drills from Max and ran with NO, I repeat NO pain. She finished 139 out of 677 in her age group.

All this improvement and her total miles ran this year in January was 14.8, February was 16.0 and March up to today was 14.5 miles.

I am so incredibly proud of her accomplishment and frankly a little nervous that I will soon be looking over my shoulder and see her coming up to pass me!

Sorry for my lack of posts

This was a busy busy week. Work was busy, workouts kept me busy and we are in the midst of painting our apartment. Every night was a late one and I felt beat by the end of the week.

Some results;

100ft. walking lunges/10 burpees/ 25 situps (incline bench) 3x time for time @ 8:27
Workout 2 was 20K bike TT 36:54

Tabata with our friend Misty (box jumps,pushups, lunges, situps)
Box Jumps
16,13,12,10,10,11,9,10, score of 9
Pushups
22,16,14,11,9,9,8,9, score of 8
Lunges
12,11,11,11,11,11,11,11, score of 11
sit ups
11,11,9,9,8,8,8,8, score of 8

right into a 5K for time after timing our friend Misty's tabata, finished in 21:53

Cadence at 60rpm, 6 x 5K, was pressed for time so went 40 minutes straight at 16-17 resistance and 60rpm. 8 Miles completed. Weird result as this is double the resistance I use when TT and was going about 5minute per mile versus 3 minute per mile.

Deadlift 1/2 bodyweight plus 100m row. Used 45lb dumbbells and finished in 5:25.
Added 5 minutes of standing on the bike (1 mile) to help make up for the shorter workout.

My knee started really acting up today during Nancy's half marathon so I did 4x2 miles on the bike instead. Pedaled slowly until I reached 10 minutes each set. Results are 5:34, 5:45, 5:30, 5:20.