Here are the results of the past few workouts.
Run 400m, 35lb dumbbell swing 21 reps, 12 pullups 3 rounds for time. Finished in 9:11, all swing sets were unbroken, pull up sets were broken, but unassisted. Treadmill set at 10mph (could have gone a bit faster, but this was the max speed for the treadmill). Followed this immediately with a bike of 2 minutes on (standing) 1 minute off (slow pedaling), ten times. Only covered 4.9 miles on the stationary bike, but was definitely a tough workout.
10, 9, 8, 7, 6, 5, 4, 3 , 2 , 1 reps of burpees, squats and sit ups. Finished 7:27. Felt good throughout.
Cut short my 60K bike to a 40K bike the other night due to the severe weather. It was actually hailing in Central Park. Finished in 1:20:50 with an actual mileage of 24.08.
Friday, April 23, 2010
Tuesday, April 20, 2010
The gym was really crowded
Last night's 5K for time was done on the treadmill because I didn't want to dodge cars to get to the Westside Highway. Finished in 21:01. Considering how sore I was, I am really happy with the time (34 seconds off my PR).
Tonight I had 7 sets of 1 repetiton of max weight deadlifts. Got to the gym and there was not one locker free and about 10 people ahead of me waitng. I brought my bag to the gym floor and had to do the deadlifts in the middle of the floor. The power rack was being used. Warmed up with 135lbs. The sets are as follows; 225, 275, 295, 305 (pr), failed at 305 the 2nd time, gave it another go and got it, 275x2 to finish.
Then there were still no lockers (good thing I had my tri shorts on under my shorts). Left my bag on the side of the pool and did my 1000 yards in 24:52. I know a lot of you couldn't swim that slow if you tried. You probably could doggie paddle faster, but at least I was comfortable the whole time. I didn't feel any drowning sensation (even though the pool is only 4 feet deep).
Tonight I had 7 sets of 1 repetiton of max weight deadlifts. Got to the gym and there was not one locker free and about 10 people ahead of me waitng. I brought my bag to the gym floor and had to do the deadlifts in the middle of the floor. The power rack was being used. Warmed up with 135lbs. The sets are as follows; 225, 275, 295, 305 (pr), failed at 305 the 2nd time, gave it another go and got it, 275x2 to finish.
Then there were still no lockers (good thing I had my tri shorts on under my shorts). Left my bag on the side of the pool and did my 1000 yards in 24:52. I know a lot of you couldn't swim that slow if you tried. You probably could doggie paddle faster, but at least I was comfortable the whole time. I didn't feel any drowning sensation (even though the pool is only 4 feet deep).
Monday, April 19, 2010
Feeling better
So with the realization of how little carbs I was eating, I have been more aware of making sure I get them in.
Swapped some of the workouts around over the weekend. Saturday's 1st WOD was 30-20-10 rep rounds of wall balls (substituted 45lb barbell thrusters) squats and pushups. Finished in 6:07.
Today was going to be a day off, but since my legs were incredibly sore, I chose yesterday as a day off and will do the 60K bike tomorrow or Wednesday.
This morning was 100ft walking lunges (did 17 each leg in a stationary position), 10 burpees, 25 sit ups 3 rounds for time. Finished in 11:47. Sit ups were especially hard for some reason.
Have a 5K run for time on tap for tonight.
Swapped some of the workouts around over the weekend. Saturday's 1st WOD was 30-20-10 rep rounds of wall balls (substituted 45lb barbell thrusters) squats and pushups. Finished in 6:07.
Today was going to be a day off, but since my legs were incredibly sore, I chose yesterday as a day off and will do the 60K bike tomorrow or Wednesday.
This morning was 100ft walking lunges (did 17 each leg in a stationary position), 10 burpees, 25 sit ups 3 rounds for time. Finished in 11:47. Sit ups were especially hard for some reason.
Have a 5K run for time on tap for tonight.
Friday, April 16, 2010
Lots of squats
So I am somewhat relieved that I will get my diet on track and hopefully my times will reflect the positive change.
This morning I did the 1/4 body weight kettlebell swing (used a 45lb. dumbbell) 40 reps, 40 sit ups, 40 squats 3 rounds for time. Finished in 14:50, felt really weak, but was happy to finish.
Came home from work and since I needed to go back to work, decided to do the 300 squats for time. With Nancy's help I finished in 8:53 which is a 29 second improvement from a couple of weeks ago.
Diet was better today. I will keep a food journal for the next week or so to see how I am doing, inorder to keep things straight.
This morning I did the 1/4 body weight kettlebell swing (used a 45lb. dumbbell) 40 reps, 40 sit ups, 40 squats 3 rounds for time. Finished in 14:50, felt really weak, but was happy to finish.
Came home from work and since I needed to go back to work, decided to do the 300 squats for time. With Nancy's help I finished in 8:53 which is a 29 second improvement from a couple of weeks ago.
Diet was better today. I will keep a food journal for the next week or so to see how I am doing, inorder to keep things straight.
Thursday, April 15, 2010
I am not too smart
So, I have been trying to figure out why I have been so fatigued lately. I feel like I haven't been able to get enough sleep and that my power is down.
First thing I thought, "Is Max trying to break me down?" Then I realized that was the whole point, to make the races seem like no big deal. Then I thought, " Am I getting enough sleep?" Answer is, same as usual. So it must be my diet.
Nancy and I switched over to Paleo about 3 weeks or so ago. I have lost about 6-7 pounds since and just thought it was due to the new way of eating. Then when I sat down and actually figured it out I realized that the non Paleo foods I took out of my diet, I never replaced with Paleo foods. The carb blocks I took out, I never replaced (anywhere from 6-9 blocks per day). Also, the fat I used to eat with breakfast I haven't replaced. I need to figure a way to put those blocks back in a Paleo friendly manner.
Today's workout consisted of biking 5 miles 5 times, with 5 minutes of rest in between sets. Was planning to do this workout outside, but when I was ready to leave it looked like it was about to pour so I went over to the gym for the stationary bike. First set completed in 14:45 rested only 2 minutes, 2nd set was 14:40, rested 3 minutes, 3rd set was 15 minutes even, then as I was about to start my 4th set someone asked me a question, so the rest ended up being 6 minutes, finished in 14:59, rested 1:30 and the last set was 17:54.
First thing I thought, "Is Max trying to break me down?" Then I realized that was the whole point, to make the races seem like no big deal. Then I thought, " Am I getting enough sleep?" Answer is, same as usual. So it must be my diet.
Nancy and I switched over to Paleo about 3 weeks or so ago. I have lost about 6-7 pounds since and just thought it was due to the new way of eating. Then when I sat down and actually figured it out I realized that the non Paleo foods I took out of my diet, I never replaced with Paleo foods. The carb blocks I took out, I never replaced (anywhere from 6-9 blocks per day). Also, the fat I used to eat with breakfast I haven't replaced. I need to figure a way to put those blocks back in a Paleo friendly manner.
Today's workout consisted of biking 5 miles 5 times, with 5 minutes of rest in between sets. Was planning to do this workout outside, but when I was ready to leave it looked like it was about to pour so I went over to the gym for the stationary bike. First set completed in 14:45 rested only 2 minutes, 2nd set was 14:40, rested 3 minutes, 3rd set was 15 minutes even, then as I was about to start my 4th set someone asked me a question, so the rest ended up being 6 minutes, finished in 14:59, rested 1:30 and the last set was 17:54.
Wednesday, April 14, 2010
Beat and Beat up
So now after reading a lot of the blogs, I feel somewhat better. I have really been feeling beat, sore, tired, drained, etc..
Got up early yesterday to do do Fran (21 reps thrusters-used 50lb. dumbbells, 21 reps pull ups, 15 reps thrusters, 15 pull ups, 9 reps thrusters, 9 pull ups). Did this workout about 6 weeks ago in just under 10 minutes. Yesterday finished in
12:32.
Was planning on switching my 13.1 mile run with a 1.2 mile swim. Got home from work and could barely keep my eyes open. Never made it to the swim. Feeling a little better today.
Have a double on tap for tonight.
Got up early yesterday to do do Fran (21 reps thrusters-used 50lb. dumbbells, 21 reps pull ups, 15 reps thrusters, 15 pull ups, 9 reps thrusters, 9 pull ups). Did this workout about 6 weeks ago in just under 10 minutes. Yesterday finished in
12:32.
Was planning on switching my 13.1 mile run with a 1.2 mile swim. Got home from work and could barely keep my eyes open. Never made it to the swim. Feeling a little better today.
Have a double on tap for tonight.
Sunday, April 11, 2010
A day like no other
So today I did my first triple workout. Let me explain, Yesterday morning, I got up and did 5 loops in Central Park. I realize I have so much to learn with riding a bike. My gearing stinks. For the most part, I kept it in the same gear all the way around, and just grinded up the hills. Total distance covered 30.1 miles in 1:40:47 for an average speed of 17.91mph. The winds yesterday were pretty tough, I almost got knocked over a few times. Overall, pretty pleased with my result.
Came home to finish painting and couldn't get the 2nd workout done before going to our friend Fiona's birthday dinner. Had a great time, so I knew I would have a double today.
First workout was row 500m, 21 box jumps, 21 push ups, row 500m, 15 box jumps, 15 pushups, row 500m 9 box jumps, 9 pushups for time. Finished in 10 minutes flat. Had a lane reservation at 4pm and on our way, I realized I had time to do my max weight deadlift workout on tap for tomorrow, before my swim. Even though, I really haven't been able to extend my arms since the pull ups I figured I'd give it a go for a day off tomorrow. I had to do 7 sets of max weight 1 rep deadlifts. Results are 225,275,295x2 (failed on a 3rd try, everything moved, but the bar) 275x2 and 255.
Then I was ready for the pool. I knew I didn't have time to wait 4 minutes as the pool was closing (I had a half hour). I decided to go the first time and then decide how long to wait. First 100 I finished in a not surprisingly slow time of 2:18. I made the decision to wait 2 minutes between sets. Second and third sets were both 2:03, fourth and fifth sets were both 2:12 and the final set was 2:10. I think they turned the heat off in the pool as I got in, because it was really cold as I was finishing.
Came home to finish painting and couldn't get the 2nd workout done before going to our friend Fiona's birthday dinner. Had a great time, so I knew I would have a double today.
First workout was row 500m, 21 box jumps, 21 push ups, row 500m, 15 box jumps, 15 pushups, row 500m 9 box jumps, 9 pushups for time. Finished in 10 minutes flat. Had a lane reservation at 4pm and on our way, I realized I had time to do my max weight deadlift workout on tap for tomorrow, before my swim. Even though, I really haven't been able to extend my arms since the pull ups I figured I'd give it a go for a day off tomorrow. I had to do 7 sets of max weight 1 rep deadlifts. Results are 225,275,295x2 (failed on a 3rd try, everything moved, but the bar) 275x2 and 255.
Then I was ready for the pool. I knew I didn't have time to wait 4 minutes as the pool was closing (I had a half hour). I decided to go the first time and then decide how long to wait. First 100 I finished in a not surprisingly slow time of 2:18. I made the decision to wait 2 minutes between sets. Second and third sets were both 2:03, fourth and fifth sets were both 2:12 and the final set was 2:10. I think they turned the heat off in the pool as I got in, because it was really cold as I was finishing.
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