2/18/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 12min AMRAP of:
150 20# Wall Balls
90 Double Unders
30 Muscle-ups
*** completed the 150 WB's in 8:05, then did 4 DU's.
2/19/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 5 rounds of:
Bench Press @ 180# = reps: 3-3-4-3-4
Pull-ups (blue ban to toe assist) = reps: 11-8-6-7-9
2/20/13
Mobility only @ CFR - 1hr - 5:30am
-- I was suppose to do a Bike workout in the evening, but my body was begging for a rest day, so I listened. Looking back, my last full day off was over a week ago.
2/21/13
Crossfit Reclamation - 1hr - 5:30am
WOD: As many reps as possible (AMRAP) in 5min of: "Singles" (jumping rope)
*** I did 505 in 5min with the first 418 unbroken (easily a PR).
Then: 4 rounds of:
3min rotating from 20sec of Russian KB swings (53#), 20sec of Goblet squats (53#), then 20sec on the AirDyne bike.
Each 3min round was followed by a 5min recovery period whereby Mobility was performed.
Bike - Indoor trainer - 50min - 8:15pm
Start at EZ cadence (90rpms), then each min shift to a bigger gear until barely holding 40rpms, then work back to 90rpms, etc.
2/22/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 9min AMRAP of:
12 Dead lifts @ 185#
24 Pull-up (blue ban to toe)
36 walking lunges
*** completed 1 round plus 12 deadlifts and 7 pull-ups.
2/23/13
Short Interval Run, on treadmill - 32min - 6:00am
wu: 8min ladder, then stretch
main: 6 x 400m on 7:30/mile with 90sec rests
Total Training Time = 6hrs 22min
About Me
- roosta
- 43yo father of two. Type A, loves to plan, make "todo" lists, and stack things. My heart is on my sleeve. Both sleeves actually. I'm an open book. I favor symmetry. I can't be late for anything. I hate talking politics and religion. I watched the movie “Jaws” when I was much too young (and yes, it still haunts me). I could leap tall buildings in a single bound had I only done more squats and plyometrics as a teen.(Crossfit has me believing that I will one day). For 21 years I hid my mini-battles with OCD, the weirdest obsession revolving around the number “8”, all of which abruptly ended the night of October 27th, 2004. I've never tried an illegal drug, or cigarettes for that matter. People laugh at this, then call me a liar, but it's true. I say "Happy Holidays", not "Merry Christmas". It's the PCness in me I suppose. I leave out the word "God" when I say the Pledge of Allegiance and have so since the 10th grade. I think it has something to do with Separation of Church and State. I prefer sleeping with a night-light. So what? I have one addiction. No wait, two. Actually, three. Ice cream, Crossfit, and triathlon. Yeah, I know, these don't really work together too well.
Monday, February 25, 2013
Monday, February 18, 2013
Week od WOD's 2/11/13 - 2/17/13
2/11/13
Crossfit Reclamation - 1hr - 5:30am
WOD:
18min AMRAP of:
15 BJ's
12 Push Presses @ 115#
9 TTB
*** completed 3 rounds + 6 TTB's
Going into the WOD I was sure that I would struggle even finishing the first round since I had never done more than 3 TTB (toes to bar) at any one time. I hadn't attempted these in 6-8 weeks, so the fact that I did a total of 33 in one WOD was jaw dropping!
Short Interval Run - 32min - 8:15pm
Treadmill
wu: 10min ladder
main: 4 x 400 on 7:30/mile with 2min rests
cd: 4min
2/12/13
Crossfit Reclamation - 1hr - 5:30am
Strength: Power Clean 1RM = 155#, then Front Squat 1RM = 200# (PR by 35#)!!!
WOD: 75 KB swings at 53#
*** completed in 5:15
2/13/13
Crossfit Reclamation - 1hr - 5:30am
** This is a scheduled Mobility/Stretching day.
I performed the normal warm-up, then did the 1000m row in 3:28, then did mobility for 30min.
BRICK - 27min - @ Planet Fitness - 3:00pm
wu: 8min ladder on the bike
bike: 12min at 60rpm, biggest gear I can push somewhat comfortably
run: 3min at 9:00/mile
cd: 4min on treadmill
2/14/13
Crossfit Reclamation - 1hr - 5:30
WOD: 7min AMRAP of:
On the Odd Minute: 5 Dead lifts @ 185# followed by sit-ups until end of the minute
On the Even Minute: 20 Double Unders followed by sit-ups until the end of the minute
Score = total number of sit-ups. *** mine was 58 (and although my double unders are finally getting better and more consistent, I wasn't able to hit 20 per minute, so all of these sit-ups came in the Odd minutes).
2/15/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 12min AMRAP of:
50 air squats
30 Push-ups
15 Pull-ups (blue band to toe)
*** completed 2 full rounds then an additional 30 air squats
2/16/13
Interval Bike - indoor trainer - 50min - 2:30pm
wu: 10min ladder
main: 2 sets of 15min at 60rpms, then 5min recovery at 85rpms
2/17/13
Short Interval treadmill run - 42min - 4:00pm
wu: 10min ladder and stretching
main: 2x200 on 7:30/mile with 90sec rests, 2x400 on 7:45/mile with 2min rests, 2x800 on 8:00/mile with 3min rests
cd: 3min at 12:00/mile
TOTAL training time for week: 7hr 32min
Crossfit Reclamation - 1hr - 5:30am
WOD:
18min AMRAP of:
15 BJ's
12 Push Presses @ 115#
9 TTB
*** completed 3 rounds + 6 TTB's
Going into the WOD I was sure that I would struggle even finishing the first round since I had never done more than 3 TTB (toes to bar) at any one time. I hadn't attempted these in 6-8 weeks, so the fact that I did a total of 33 in one WOD was jaw dropping!
Short Interval Run - 32min - 8:15pm
Treadmill
wu: 10min ladder
main: 4 x 400 on 7:30/mile with 2min rests
cd: 4min
2/12/13
Crossfit Reclamation - 1hr - 5:30am
Strength: Power Clean 1RM = 155#, then Front Squat 1RM = 200# (PR by 35#)!!!
WOD: 75 KB swings at 53#
*** completed in 5:15
2/13/13
Crossfit Reclamation - 1hr - 5:30am
** This is a scheduled Mobility/Stretching day.
I performed the normal warm-up, then did the 1000m row in 3:28, then did mobility for 30min.
BRICK - 27min - @ Planet Fitness - 3:00pm
wu: 8min ladder on the bike
bike: 12min at 60rpm, biggest gear I can push somewhat comfortably
run: 3min at 9:00/mile
cd: 4min on treadmill
2/14/13
Crossfit Reclamation - 1hr - 5:30
WOD: 7min AMRAP of:
On the Odd Minute: 5 Dead lifts @ 185# followed by sit-ups until end of the minute
On the Even Minute: 20 Double Unders followed by sit-ups until the end of the minute
Score = total number of sit-ups. *** mine was 58 (and although my double unders are finally getting better and more consistent, I wasn't able to hit 20 per minute, so all of these sit-ups came in the Odd minutes).
2/15/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 12min AMRAP of:
50 air squats
30 Push-ups
15 Pull-ups (blue band to toe)
*** completed 2 full rounds then an additional 30 air squats
2/16/13
Interval Bike - indoor trainer - 50min - 2:30pm
wu: 10min ladder
main: 2 sets of 15min at 60rpms, then 5min recovery at 85rpms
2/17/13
Short Interval treadmill run - 42min - 4:00pm
wu: 10min ladder and stretching
main: 2x200 on 7:30/mile with 90sec rests, 2x400 on 7:45/mile with 2min rests, 2x800 on 8:00/mile with 3min rests
cd: 3min at 12:00/mile
TOTAL training time for week: 7hr 32min
Monday, February 11, 2013
Week of WOD's 2/4/13 - 2/10/13
2/4/13
Short Interval Bike Workout - 46min - 8:10pm
wu: 10min ladder
main: 2 sets of: 12min at 60rpms at biggest gear I can somewhat comfortably hold, then 6min recovery at 80rpms EZ spinning.
2/5/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 8min AMRAP:
10 Burpee Box Jumps
10 Dead lifts at 185#
*** completed 3 rounds + 1 BBJ
2/6/13
Crossfit Reclamation - 1hr - 5:30am
Strength: Zercher Squats 3 x 3 = 113#, 133#, 153#
WOD: 2 rounds of:
5 HSPU's (box pike position)
10 Pull-ups (blue band to toe)
15 sit-ups
5 Power Cleans @ 35#
10 OH Squats @ 35#
15 Jerks @ 35#
*** completed in 8:31. Weight was limited by my lack of flexibility for the OH Squats.
Run - 3Mile Time Trial - 2:15pm - Outside, 38 degrees
*** completed in 23:29 (NOTE: My PR for a 5k race is 22:52 in 2010)
2/7/13
Crossfit Reclamation - 1hr - 5:30am
Strength: Jerk Presses - found 1RMax = 155#, then 3 reps EMOM x 6min at 70% (115#)
WOD: 12 min cap:
20 Wall Balls, 20#, unbroken
20 TTB (I did 40 sit-ups as substitute)
20 KB swings, 53#, unbroken
39 of 45 DU's in the remaining time.
*** finally found the timing/rhythm for double unders. I had gone a month or more without being able to do even a single one. Twice during my completion of 39 I did 5 in a row (which was one of my goals I set back in late November that I had hoped to accomplish my Jan 1st.) Oh well, I'll take it.
2/8/13
Crossfit Reclamation - 1hr - 5:30am
WOD:
400m row
15 OH Squats 35#
21 Cleans 125#
21 Ring Dips
5 HSPU's
10 Pisols
400m row
15 OH Squats
15 Cleans
15 Ring Dips
5 HSPU's
10 Pistols
400m row
15 OH Squats
9 Cleans
9 Ring Dips
5 HSPU's
10 Pistols
*** completed in 28:28
2/9/13
Clean-up from Blizzard NEMO - 1hr 10min - 10:00am
Yes, I'm considering this a workout :)
Followed by Long Ride - indoor trainer - 57:38
15 Mile
15.49mph
cadence 74 ave.
2/10/13 - Rest Day
TOTAL Training 7:07
Short Interval Bike Workout - 46min - 8:10pm
wu: 10min ladder
main: 2 sets of: 12min at 60rpms at biggest gear I can somewhat comfortably hold, then 6min recovery at 80rpms EZ spinning.
2/5/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 8min AMRAP:
10 Burpee Box Jumps
10 Dead lifts at 185#
*** completed 3 rounds + 1 BBJ
2/6/13
Crossfit Reclamation - 1hr - 5:30am
Strength: Zercher Squats 3 x 3 = 113#, 133#, 153#
WOD: 2 rounds of:
5 HSPU's (box pike position)
10 Pull-ups (blue band to toe)
15 sit-ups
5 Power Cleans @ 35#
10 OH Squats @ 35#
15 Jerks @ 35#
*** completed in 8:31. Weight was limited by my lack of flexibility for the OH Squats.
Run - 3Mile Time Trial - 2:15pm - Outside, 38 degrees
*** completed in 23:29 (NOTE: My PR for a 5k race is 22:52 in 2010)
2/7/13
Crossfit Reclamation - 1hr - 5:30am
Strength: Jerk Presses - found 1RMax = 155#, then 3 reps EMOM x 6min at 70% (115#)
WOD: 12 min cap:
20 Wall Balls, 20#, unbroken
20 TTB (I did 40 sit-ups as substitute)
20 KB swings, 53#, unbroken
39 of 45 DU's in the remaining time.
*** finally found the timing/rhythm for double unders. I had gone a month or more without being able to do even a single one. Twice during my completion of 39 I did 5 in a row (which was one of my goals I set back in late November that I had hoped to accomplish my Jan 1st.) Oh well, I'll take it.
2/8/13
Crossfit Reclamation - 1hr - 5:30am
WOD:
400m row
15 OH Squats 35#
21 Cleans 125#
21 Ring Dips
5 HSPU's
10 Pisols
400m row
15 OH Squats
15 Cleans
15 Ring Dips
5 HSPU's
10 Pistols
400m row
15 OH Squats
9 Cleans
9 Ring Dips
5 HSPU's
10 Pistols
*** completed in 28:28
2/9/13
Clean-up from Blizzard NEMO - 1hr 10min - 10:00am
Yes, I'm considering this a workout :)
Followed by Long Ride - indoor trainer - 57:38
15 Mile
15.49mph
cadence 74 ave.
2/10/13 - Rest Day
TOTAL Training 7:07
Monday, February 4, 2013
Week of WOD's 1/28/13 - 2/3/13
1/28/13
Crossfit Reclamation - 1hr - 5:30am
Strength = Clean Complex. EMOM for 10min, 1 Power Clean, 1 Hang Clean, 1 Push Press @ 115#
WOD = 10min cap, try for 7 rounds of 10 push-ups and 10 V-ups.
*** completed 6 rounds and 9 push-ups
1/29/13
Crossfit Reclamation - 1hr - 5:30am
Strength = Deadlifts: (Previous 1 rep Max = 255#)
5 reps at 40% of 1 rep Max = 115#
5 reps at 50% = 135#
3 reps at 60% = 155#
5 reps at 75% = 185#
3 reps at 85% = 205#
2 reps at 95% = 235#
WOD: 21-15-9 with a 15min cap of:
calorie row
burpees
thrusters @75#
ring push-ups
box jumps
*** made it through 8 thrusters in round of 15
1/30/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 10 rounds for time:
2 Back Squats @ 165#
4 HSPU's (hand stand push-ups) - I did pike position on a 2ft box
6 KB swings @ 53#
*** completed in 12:55
Short Interval Bike Trainer Workout - 46min
wu = 10min ladder
main = 3 sets of 8min at 60rpms (biggest gear I can hold comfortably), 4min EZ recovery at 80rpms
1/31/13
Crossfit Reclamation - 1hr - 5:30am
WOD: for time:
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups (3 strict, 7 with blue band to toe)
*** completed in 6:48
25min of mobility was completed post WOD
2/1/13
Crossfit Reclamation - 1hr - 5:30am
MOBILITY only. During yesterday's session I was working on my handstands against a wall. While trying to readjust the position of my hands, my neck wrenched a bit and I have had a tightness between my right scapula and spine. This was a little worse when I awoke this morning, so I elected to spend the hour doing nothing but stretching (lacrosse balls, foam rollers, etc). I think it was a great decision. Next week I will start tri-specific training 3-4x/wk, on top of 4 CFR WOD's per week, and will begin dedicating 2 sessions per week on flexibility/mobility/stretching.
No workouts/training on weekend. I was acting health officer at a scouting overnight event on Saturday. Sunday I spent preparing food for the week and watching the Superbowl.
Crossfit Reclamation - 1hr - 5:30am
Strength = Clean Complex. EMOM for 10min, 1 Power Clean, 1 Hang Clean, 1 Push Press @ 115#
WOD = 10min cap, try for 7 rounds of 10 push-ups and 10 V-ups.
*** completed 6 rounds and 9 push-ups
1/29/13
Crossfit Reclamation - 1hr - 5:30am
Strength = Deadlifts: (Previous 1 rep Max = 255#)
5 reps at 40% of 1 rep Max = 115#
5 reps at 50% = 135#
3 reps at 60% = 155#
5 reps at 75% = 185#
3 reps at 85% = 205#
2 reps at 95% = 235#
WOD: 21-15-9 with a 15min cap of:
calorie row
burpees
thrusters @75#
ring push-ups
box jumps
*** made it through 8 thrusters in round of 15
1/30/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 10 rounds for time:
2 Back Squats @ 165#
4 HSPU's (hand stand push-ups) - I did pike position on a 2ft box
6 KB swings @ 53#
*** completed in 12:55
Short Interval Bike Trainer Workout - 46min
wu = 10min ladder
main = 3 sets of 8min at 60rpms (biggest gear I can hold comfortably), 4min EZ recovery at 80rpms
1/31/13
Crossfit Reclamation - 1hr - 5:30am
WOD: for time:
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups (3 strict, 7 with blue band to toe)
*** completed in 6:48
25min of mobility was completed post WOD
2/1/13
Crossfit Reclamation - 1hr - 5:30am
MOBILITY only. During yesterday's session I was working on my handstands against a wall. While trying to readjust the position of my hands, my neck wrenched a bit and I have had a tightness between my right scapula and spine. This was a little worse when I awoke this morning, so I elected to spend the hour doing nothing but stretching (lacrosse balls, foam rollers, etc). I think it was a great decision. Next week I will start tri-specific training 3-4x/wk, on top of 4 CFR WOD's per week, and will begin dedicating 2 sessions per week on flexibility/mobility/stretching.
No workouts/training on weekend. I was acting health officer at a scouting overnight event on Saturday. Sunday I spent preparing food for the week and watching the Superbowl.
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