3/18/13
CFR - 1hr - 5:30am
Strength: Thrusters 3 x 5 @ 85#
WOD: "NANCY"
5 rounds for time of:
400m sprint
15 Overhead Squats at 73# (Rx is 95#)
*** completed in 17:41 = PR
Also, the OH Squats were 20# heavier than last time I performed NANCY! = PR
Bike Intervals - 55min - 8:15pm
wu: 10min ladder
main: 8 x 1mile repeats at biggest gear I can hold at 80-85rpms, followed by 90sec of EZ spinning for recovery.
3/19/13
CFR - 1hr - 5:30am
Strength: Bench Press - 3 x 3 @ 165#, 195# (only got up 2 reps), 185# (2 reps)
WOD: 12min AMRAP of:
10 Burpees
15 American KB swings @ 44#
200m row
*** completed 4 rounds + 5 burpees
3/20/13
CFR - 1hr - 5:30am
WOD: 21-15-9 (reps of each of the following):
Wall Balls @ 20#
Chest to Bar Pull-ups (C2B) - used blue ban to toe and kipped each rep
Hang Power Cleans @ 115#
DU's
*** completed in 21:33
3/21/13
CFR - 1hr - 5:30am
Mobility and working on DU's to prepare for the 13.3 Games WOD tomorrow.
3/22/13
CFR - 1hr - 5:30am
The Crossfit Games 13.3 WOD:
12min AMRAP of:
150 Wall Balls @ 20# and 10ft.
90 DU's
30 Muscle ups on the rings
*** completed the 150 WB's in 8:30, then wa able to do 15 DU's.
NOTE: during the warm-up I dropped a 45# barebell about 3ft onto the top of my left foot. This made it really tough to spring off the floor for the DU's but had no effect on my WB's.
3/24/13
Long Run Intervals - 65min - 7:00am
12min wu ladder with stretching
5 x .75mile on 8:00/mile, then .25mile recovery
TOTAL training time: 7 hours
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, March 25, 2013
Monday, March 18, 2013
Week of WOD's 3/11/13 - 3/17/13
3/11/13
CFR - 1hr - 5:30am
WOD: 5 rounds of:
3 Power Cleans
3 Front Squats
3 Push Press
3 Back Squats
3 Power Cleans
-- all done at 115# (this was 20# below the Rx)
*** completed 5 rounds in 11:10
Then did strict unassisted Pull-ups = 5, 4, 2
(First time I have ever done 5 unassisted Pull-ups)!!!
3/12/13
CFR - 1hr - 5:30am
WOD:
800m run
15 Wall Balls at 20#
90 Singles (jump rope)
400m run
15 WB's
90 singles
200m run
15 WBs
90 singles
*** completed in 11:33
NOTE: all 270 singles were unbroken!!! In fact, the entire WOD was "unbroken" (no rest at all, nonstop, and each exercise uninterrupted).
3/13/13
CFR - 1hr - 5:30am
Strength: Dead lifts:
5 reps @ 65% of 1RM = 155#
4 @ 185#
3 @ 205#
WOD: 3 rounds for time:
20 KB swings @ 53#
15 walking lunges with 45# dumbbell overhead
10 DL's @ 215# (Rx was 245#)
*** completed in 12:33, but tweaked my back on 4th KB swing. needed to drop from 245# to 215# on the DL's, otherwise it would have been an Rx WOD. Mobility tomorrow and The Games WOD on Friday. Need to get after the strecthing and Motrin and ice later today and tomorrow.
3/14/13 & 3/15/13 - 1hr each day - 5:30am
Mobility only!
Trying hard to get my back to as close to 100% as possible so I can give my Crossfit Games Open 13.2 WOD the best effort. Most of the CFR athletes did their judged WOD today, but I will be attempting it tomorrow morning.
3/16/13 - 45min - 9:30am
The Crossfit Games 13.2 WOD:
10min AMRAP of:
5 Push Presses @ 115#
10 Dead Lifts @ 115#
15 Box Jumps @ 24"
*** completed 176 reps (goal was 162).
3/17/13
OFF - recovering from yesterday's WOD.
Total Training Time: 5 hours 45 min
no triathlon specific workouts this week - I had 3 planned, but because of the tweak in my back, needing extra mobility work, and trying to prepare for The Games 13.2 WOD, I just couldn't get to them.
CFR - 1hr - 5:30am
WOD: 5 rounds of:
3 Power Cleans
3 Front Squats
3 Push Press
3 Back Squats
3 Power Cleans
-- all done at 115# (this was 20# below the Rx)
*** completed 5 rounds in 11:10
Then did strict unassisted Pull-ups = 5, 4, 2
(First time I have ever done 5 unassisted Pull-ups)!!!
3/12/13
CFR - 1hr - 5:30am
WOD:
800m run
15 Wall Balls at 20#
90 Singles (jump rope)
400m run
15 WB's
90 singles
200m run
15 WBs
90 singles
*** completed in 11:33
NOTE: all 270 singles were unbroken!!! In fact, the entire WOD was "unbroken" (no rest at all, nonstop, and each exercise uninterrupted).
3/13/13
CFR - 1hr - 5:30am
Strength: Dead lifts:
5 reps @ 65% of 1RM = 155#
4 @ 185#
3 @ 205#
WOD: 3 rounds for time:
20 KB swings @ 53#
15 walking lunges with 45# dumbbell overhead
10 DL's @ 215# (Rx was 245#)
*** completed in 12:33, but tweaked my back on 4th KB swing. needed to drop from 245# to 215# on the DL's, otherwise it would have been an Rx WOD. Mobility tomorrow and The Games WOD on Friday. Need to get after the strecthing and Motrin and ice later today and tomorrow.
3/14/13 & 3/15/13 - 1hr each day - 5:30am
Mobility only!
Trying hard to get my back to as close to 100% as possible so I can give my Crossfit Games Open 13.2 WOD the best effort. Most of the CFR athletes did their judged WOD today, but I will be attempting it tomorrow morning.
3/16/13 - 45min - 9:30am
The Crossfit Games 13.2 WOD:
10min AMRAP of:
5 Push Presses @ 115#
10 Dead Lifts @ 115#
15 Box Jumps @ 24"
*** completed 176 reps (goal was 162).
3/17/13
OFF - recovering from yesterday's WOD.
Total Training Time: 5 hours 45 min
no triathlon specific workouts this week - I had 3 planned, but because of the tweak in my back, needing extra mobility work, and trying to prepare for The Games 13.2 WOD, I just couldn't get to them.
Monday, March 11, 2013
Week of WOD's 3/4/13 - 3/10/13
3/4/13
Crossfit Reclamation - 1hr - 5:30am
WOD: "Diane" = 21 Deadlifts @ 205#, 21 Hand Stand Push-ups (pike position on a 24" box)
15 DLs, 15 HSPUs
9 DLs, 9 HSPUs
*** completed in 8:10. (Rx is 225# for males)
3/5/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 4 sets of reps of Back Squats at 60% of 1RM (183# x 0.6 = 111#) -- peformed at 115#
Then 5k run = 24:23 (all of the six 800m splits were within 19sec of each other ranging from 3:42-4:01)
3/6/13
CFR - 1hr - 5:30am
Nothing but Mobility (after a 1000m row).
Only did core and lower body stretching. Need to get some upper body in tonight at home.
NOTE: The Crossfit Games Open WOD will be released world wide at 5pm today. CFR plans on doing that WOD on Friday (scores need to be submitted by Sunday night).
3/7/13
CFR - 1hr - 5:30am
Today was a day to prepare for tomorrow's WOD which is the first in The Crossfit Games Open competition. For this reason, we worked on some skills that would not interfere with tomorrow's WOD that was anounce late last night.
3/8/13
CFR - 1hr - 5:30am
The Crossfit Games Open competition
WOD: 13.1
17min AMRAP:
40 burpees
30 snatches @ 75#
30 burpees
30 snatches @ 135#
20 burpees
30 snatches @ 165#
10 burpees
snatches AMRAP @ 210#
*** I made it up to the snatches at 135#. Attempted this 5 times, but was unable to complete a rep at this weight. At the end of each set of snatches, time is recorded, which acts as the tie breaker should 2 competitors complete the same amount of reps. I completed 100 reps. My time at the end of the first set of snatches was 8:28.
Over the weekend (3/9-3/10) I had no formal workouts, but found myself doing random stretching throughout the day when time and location permitted.
This was what I call a "Pull Back Week." That means there were no tri-specific workouts (no doubles), and had 3 full days off from any cardio or strenth training.
TOTAL Training hours: 5 hours. 1 hour was mobility only.
Crossfit Reclamation - 1hr - 5:30am
WOD: "Diane" = 21 Deadlifts @ 205#, 21 Hand Stand Push-ups (pike position on a 24" box)
15 DLs, 15 HSPUs
9 DLs, 9 HSPUs
*** completed in 8:10. (Rx is 225# for males)
3/5/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 4 sets of reps of Back Squats at 60% of 1RM (183# x 0.6 = 111#) -- peformed at 115#
Then 5k run = 24:23 (all of the six 800m splits were within 19sec of each other ranging from 3:42-4:01)
3/6/13
CFR - 1hr - 5:30am
Nothing but Mobility (after a 1000m row).
Only did core and lower body stretching. Need to get some upper body in tonight at home.
NOTE: The Crossfit Games Open WOD will be released world wide at 5pm today. CFR plans on doing that WOD on Friday (scores need to be submitted by Sunday night).
3/7/13
CFR - 1hr - 5:30am
Today was a day to prepare for tomorrow's WOD which is the first in The Crossfit Games Open competition. For this reason, we worked on some skills that would not interfere with tomorrow's WOD that was anounce late last night.
3/8/13
CFR - 1hr - 5:30am
The Crossfit Games Open competition
WOD: 13.1
17min AMRAP:
40 burpees
30 snatches @ 75#
30 burpees
30 snatches @ 135#
20 burpees
30 snatches @ 165#
10 burpees
snatches AMRAP @ 210#
*** I made it up to the snatches at 135#. Attempted this 5 times, but was unable to complete a rep at this weight. At the end of each set of snatches, time is recorded, which acts as the tie breaker should 2 competitors complete the same amount of reps. I completed 100 reps. My time at the end of the first set of snatches was 8:28.
Over the weekend (3/9-3/10) I had no formal workouts, but found myself doing random stretching throughout the day when time and location permitted.
This was what I call a "Pull Back Week." That means there were no tri-specific workouts (no doubles), and had 3 full days off from any cardio or strenth training.
TOTAL Training hours: 5 hours. 1 hour was mobility only.
Sunday, March 3, 2013
Week of WOD's 2/25/13 - 3/3/13
2/25/13
Crossfit Reclamation - 1hr - 5:30am
WOD:
20 Clean & Jerks at 115#
row 1000m
20 Clean & Jerks at 115#
*** completed in 13:50
Bike Intervals - indoor trainer - 58min - 8:20pm
10min warm-up ladder
3 x (12min on 60rpms, 4min recovery spin at 80rpms)
2/26/13
Crossfit Reclamation - 1hr - 5:30am
WOD: "Fight Gone Bad":
3 rounds of: - 1 min each - for total number of reps:
20# Wall Balls
75# Sumo Deadlift High Pulls
24" Box Jumps
75# Push Presses
Row for calories
Rest
*** 243 total reps completed
2/27/13
Crossfit Reclamation - 1hr - 5:30am
Did the warm up and skill portion, but then did nothing but mobillity for 35min.
Long Interval Run - 38min - 2:00pm
wu: 10min ladder and stretch
main: 4 x 1000m on 8:00/mile with 3min recoveries
2/28/13
Crossfit Reclamation - 1hr - 5:30am
WOD: alternate between (number of reps shown)
Front Squats 135# 10-9-8-7-6-5-4-3-2-1
Jump rope (singles) 30-60-90-120-150-180-210-240-270-300
*** I completely misundestood the jump rope section of the WOD and wasn't corrected until midway through, therefore, the total number of singles peformed in the WOD should have been 2400, but I only completed 807, so I owe 1593, however, because I was doing less singles , I got further into the Front Squats than I should have due to the 15min time cap. Nonetheless, this was a killer WOD. My FS weight was perfect, but was also scaled (males Rx was 185#). My 1RM is 200#.
3/1/13
Crossfit Reclamation - 1hr - 5:30am
WOD:
7 min of EMOM: 4 Snatches at 83#
7 min of EMOM: 4 Cleans at 133#
3/2/13
Long Ride - 1:21:25 - 6:00pm
20M on indoor trainer.
Changed gears every 2min to vary between 40rpms and 80rpms in a back and forth ladder.
3/3/13
BRICK - Run/Swim - 55min - 1:30pm
Run:
wu: 10min ladder and stretch
main: 4 x 200 on 7:30/mile with 60sec recoveries, then 4 x 400 on 7:30/mile with 90sec recoveries
Swim:
800yards steady pace at RPE 5/10
TOTAL training time: 8hrs 52min
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