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
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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