About Me

My photo
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.

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
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)