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
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.
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