Training Log Archive: Grandpa JamesonIn the 29 days ending Feb 29, 2012:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Feb 29, 2012 #
Note
slept:7.0
11-6. not a great night of sleep. up late building furniture for guest room... good times. stomach jacked when i woke up. busy days ahead. body is feeling pretty good though.
8 AM
Cycling-Road 3:13:00 [3] 56.1 mi (17.4 mph) +3904ft
Circle loop with the team. good legs. hold back. ready to rip some racing.
5 PM
CrossFit/Strength 30:00 [3]
quick session after last con call of the day... over it.
quick WU. 2 rounds
all with bar:
10 squats
10 good mornings
10 deadlifts
10 cleans
10 push press
+ mobility stretching
WOD - 5 rounds
12 box jumps
9 thrusters #65
6 incline push ups
20 sit ups on ball with 10lb med ball.
sweating buckets. no bs'ing.
quick WU. 2 rounds
all with bar:
10 squats
10 good mornings
10 deadlifts
10 cleans
10 push press
+ mobility stretching
WOD - 5 rounds
12 box jumps
9 thrusters #65
6 incline push ups
20 sit ups on ball with 10lb med ball.
sweating buckets. no bs'ing.
Tuesday Feb 28, 2012 #
Note
slept:8.25
10-615. up late reading.
7 AM
Cycling-Road 2:28:00 [3] 41.0 mi (16.6 mph) +3360ft
out and on it early before some meetings and running all over town. reverse swami's loop + double peak. cold, wet roads and decent legs. going to roll right through tucson.....
4 PM
Cycling-Trainer (TT intervals) 50:00 [3] 15.0 mi (18.0 mph)
TT sesh with pete.
10 min WU
5 x 2min HARD! - 5min ez recovery
10 min cd
10 min WU
5 x 2min HARD! - 5min ez recovery
10 min cd
Monday Feb 27, 2012 #
Note
slept:9.0
915-615. pretty stoked i slept well with all the road rash... damage..
7 AM
Cycling-Road (active recovery) 1:35:00 [3] 27.31 mi (17.2 mph) +899ft
ez spin first thing this morning. pete told me to assess and keep moving. actually felt great on the bike. not really any soreness... shocked!
4 PM
CrossFit/Strength (YMCA - solo sesh) 45:00 [3]
kind of a recovery session.... good sweat & working.
warm up:
100 jrope
20 air squats
20 samson stretches
10 t pushups
20 situps on ball
100 jrope
20 air squats
20 samson stretches
10 t pushups
20 situps on ball
100 jrope
Strength:
5 rounds:
5 dead hang pull ups
5 dips
20 hanging knee raises
WOD - 5 rounds all with #45 bar
10 front squat
10 good mornings
10 overhead squats
10 deadlifts
10 cleans
10 push press
warm up:
100 jrope
20 air squats
20 samson stretches
10 t pushups
20 situps on ball
100 jrope
20 air squats
20 samson stretches
10 t pushups
20 situps on ball
100 jrope
Strength:
5 rounds:
5 dead hang pull ups
5 dips
20 hanging knee raises
WOD - 5 rounds all with #45 bar
10 front squat
10 good mornings
10 overhead squats
10 deadlifts
10 cleans
10 push press
Sunday Feb 26, 2012 #
Note
slept:8.75
930-615.
home early from wedding. beth and I were both smased from ride and just tired. good sleep. heading to ontario for some more bike racing.
home early from wedding. beth and I were both smased from ride and just tired. good sleep. heading to ontario for some more bike racing.
11 AM
Cycling-Trainer (Warm Up ) 40:00 [3] 12.0 mi (18.0 mph)
Warm Up for race.
12 PM
Cycling-Road (Race) 30:00 [3] 12.8 mi (25.6 mph)
Not good..... finished 57th after gnarly crash.
4 stitches in lip.
lots of road rash.
4 stitches in lip.
lots of road rash.
Saturday Feb 25, 2012 #
7 AM
Cycling-Road 4:39:00 [3] 84.85 mi (18.2 mph) +5013ft
HARD ride. rolled out this morning and new it was going to be a rough one. Met up with Ben & Becky and some guys from his team... they are super strong masters guys.
solid route with some hard, long climbs. they put it to me. didn't have great legs and today was all about hanging out. 50 miles and i was ready to be done. through down some cals and rallied a bit. last hour were into a gnar headwind. i cracked!
smashed.com
solid route with some hard, long climbs. they put it to me. didn't have great legs and today was all about hanging out. 50 miles and i was ready to be done. through down some cals and rallied a bit. last hour were into a gnar headwind. i cracked!
smashed.com
Friday Feb 24, 2012 #
Note
slept:9.5
915-645. training camp is going well!
7 AM
CrossFit/Strength (YMCA - solo sesh) 45:00 [3] 0.5 mi (1:29:58 / mi)
I was planning on hitting the gym post ride, but decided to knock it out before. glad i did. kicked my own ass...
.25 mile run to Y
WU:
2rounds
100 jrope
15 jumping jacks
12 air squats
9 samson stretches
6 t-push ups
RU running warm up/hip mobility
WOD #1 (in basketball gym)
5 rounds
10 med ball squat/bosu sit up
45" handstand hold
1 suicide
WOD #2
5 rounds
10 clean & jerk #65
10 20" step up #20 db's
20 sit ups
.25 mile jog home
.25 mile run to Y
WU:
2rounds
100 jrope
15 jumping jacks
12 air squats
9 samson stretches
6 t-push ups
RU running warm up/hip mobility
WOD #1 (in basketball gym)
5 rounds
10 med ball squat/bosu sit up
45" handstand hold
1 suicide
WOD #2
5 rounds
10 clean & jerk #65
10 20" step up #20 db's
20 sit ups
.25 mile jog home
9 AM
Cycling-Road 2:02:00 [3] 36.1 mi (17.8 mph) +1355ft
sprinters loops with pete and donna. pete is back! lots of tempo today and pretty good legs.
5 PM
Running 38:00 [3] 4.75 mi (8:00 / mi)
shoes: Zoot Kapalani
desert trail run after heading out to palm springs for the weekend.
good times at dinner and wedding pre-party..... too many jack & cokes!
good times at dinner and wedding pre-party..... too many jack & cokes!
Thursday Feb 23, 2012 #
Note
slept:9.5
9-630. mega sleep.
9 AM
Cycling-Road (active recovery) 1:56:00 [3] 30.0 mi (15.5 mph) +679ft
super mellow coastal spin with beth. incredible day...
5 PM
Cycling-Trainer (TT bike) 1:00:00 [3] 18.0 mi (18.0 mph)
Booyah... thought this was going to be a sufferfest but felt better and better with each interval. i want my TT in stage races to be a weapon!
good motivation having pete next to me on the trainer keeping me honest and killing himself as well. teamwork!
5 x 5 min TT efforts w/ 5min recoveries.
good motivation having pete next to me on the trainer keeping me honest and killing himself as well. teamwork!
5 x 5 min TT efforts w/ 5min recoveries.
Wednesday Feb 22, 2012 #
Note
slept:8.0
915-515. up early for CF before riding. making it happen.
6 AM
CrossFit/Strength 45:00 [3] 1.25 mi (36:00 / mi)
when i saw what the workout was today i didn't want to miss it. so i charged the 6am workout. only sesh i would be able to make today.
WU:
600m run
2 rounds:
7 PVC good mornings
7 ninja kicks
7 T push ups
7 arch rocks
+stretching & foam roller
strength - deadlift
10 x #45
5 x #95
5 x #115
3 x 5 x #135 (conservative)
WOD - Moose
20 min AMRAP
200m run
30 24" box jumps
30 push ups
6 rounds + 200m run + 5 box jumps.
WU:
600m run
2 rounds:
7 PVC good mornings
7 ninja kicks
7 T push ups
7 arch rocks
+stretching & foam roller
strength - deadlift
10 x #45
5 x #95
5 x #115
3 x 5 x #135 (conservative)
WOD - Moose
20 min AMRAP
200m run
30 24" box jumps
30 push ups
6 rounds + 200m run + 5 box jumps.
8 AM
Cycling-Road 4:02:00 [3] 71.1 mi (17.6 mph) +4639ft
about 1:15 after crossfit. another ride with me and the pro female triathlete crew. me, beth, donna, and jess. headed to Ramona, up the 78, and the back home on Highland valley.
went hard of the climb was in PR mode, but there was some road construction a mile or so from the end and I had to wait 10 mins to pass. oh well. good legs today.... ready for an ez day tomorrow.
went hard of the climb was in PR mode, but there was some road construction a mile or so from the end and I had to wait 10 mins to pass. oh well. good legs today.... ready for an ez day tomorrow.
Tuesday Feb 21, 2012 #
Note
slept:8.5
10-630. more good sleep and more riding today... and work... back to the grind.
9 AM
Cycling-Road 2:52:00 [3] 49.25 mi (17.2 mph) +2018ft
PB coffee ride with Pete, Marc, and Donna. Pretty mellow (which what I wanted today) but some tempo when pete wanted to drill it.
1 PM
CrossFit/Strength (solo sesh) 30:00 [3]
right after ride... had to hurry to get on con call.
WU:
2 rounds w/ bar (#45)
10 squats
10 good mornings
10 dead lifts
10 cleans
10 thrusters
WOD
5 Thruster #85
10 Thruster #75
20 Thruster #65
40 Thruster #45
80 Air Squat
- 20 situps on ball between sets
after - strength
4 rounds
5 dead hang pull ups (getting stroger)
5 dips
30 hanging knee raises
WU:
2 rounds w/ bar (#45)
10 squats
10 good mornings
10 dead lifts
10 cleans
10 thrusters
WOD
5 Thruster #85
10 Thruster #75
20 Thruster #65
40 Thruster #45
80 Air Squat
- 20 situps on ball between sets
after - strength
4 rounds
5 dead hang pull ups (getting stroger)
5 dips
30 hanging knee raises
Monday Feb 20, 2012 #
Note
slept:9.0
9-6. awesome day yesterday... capped it off with beers with friends at pizza port, dinner at Rimels with beth, and then epic sleep. woke up feeling super rested.
8 AM
Cycling-Road 2:39:00 [3] 48.15 mi (18.2 mph) +2874ft
good ride this morning. beth rolled down to B&L for Spy Optic Holiday ride. big group and some hard riding. worked really hard on del dios and we shattered the group. rode as hard as I have in any races so far this year. near to start doing more group rides.
at the end of del dios beth and a small group bailed and came home mellow through elfin.
at the end of del dios beth and a small group bailed and came home mellow through elfin.
12 PM
CrossFit/Strength 45:00 [3] 1.0 mi (45:01 / mi)
stoked to be back! was pretty shelled heading in but rallied...
WU:
400m run
2 rounds
6 samson stretches/perfect stretch
12 good mornings PVC
6 Chin ups
Strength (very conservative)
Max Power Clean
5 x #45
5 x #65
5 x #75
3 x #85
2 x #95
1 x #105
1 x #115
1 x #115
WOD Helen
3 rounds
400m run
21 kb swings
12 pull ups
8:50
stoked about this. kipping pull ups finally clicked! started the running off conservative too... think i could easily go sub 830 and work my way to sub 8. the first time I did "helen" was my first realy week of CF and did it in 10:14. huge PR in about months.
WU:
400m run
2 rounds
6 samson stretches/perfect stretch
12 good mornings PVC
6 Chin ups
Strength (very conservative)
Max Power Clean
5 x #45
5 x #65
5 x #75
3 x #85
2 x #95
1 x #105
1 x #115
1 x #115
WOD Helen
3 rounds
400m run
21 kb swings
12 pull ups
8:50
stoked about this. kipping pull ups finally clicked! started the running off conservative too... think i could easily go sub 830 and work my way to sub 8. the first time I did "helen" was my first realy week of CF and did it in 10:14. huge PR in about months.
Sunday Feb 19, 2012 #
Note
slept:5.5
10-330. Downtown last night for pete's bday and then up early to head to carson for some racing.
6 AM
Cycling-Road warm up/down (warm up) 18:47 [3] 3.9 mi (12.5 mph) +92ft
spinning around before race. didn't bring trainer this time. a couple of laps and I was ready to go.
7 AM
Cycling-Road race (RACE!) 27:19 [3] 11.42 mi (25.1 mph) +262ft
Race #1 - Cat 5
awesome race. sat in a bit, covered attacks, threw a couple of attacks and then dropped the hammer with 3.5 to got as was able to get a way and stay away for the win!
awesome race. sat in a bit, covered attacks, threw a couple of attacks and then dropped the hammer with 3.5 to got as was able to get a way and stay away for the win!
8 AM
Cycling-Road (warm up/cool down) 29:00 [3] 6.0 mi (12.4 mph) +174ft
spinning around after 1st race and before 2nd. rode to starbucks in compton for a triple armericano and a banana.
9 AM
Cycling-Road (RACE!) 28:00 [3] 12.15 mi (26.0 mph) +253ft
Race #2 30+ cat 4/5
was planning on sitting in a lot during this race but the field was huge... 100 guys. so after a couple of laps after an attack another guy attacked and looked solid so i went. we were off the front for a couple of laps and then he shit the bed and I resigned to letting the group catch us until a guy bridged up to me and told me to get on.
2 other guys came up to us including brad. we still had a lot of laps to go, but we were keeping the gap. one guy wouldn't work because his team was chasing so I kept getting on the front and drilling it. with 3 to go they were catching us so I went to the front for the final 2 laps and gave it everything I had.
we stayed away... and I took 2nd in the sprint. guy that wouldn't work out sprinted me by a foot (fresh legs)... hollow victory!
so stoked with my races.... so fun
was planning on sitting in a lot during this race but the field was huge... 100 guys. so after a couple of laps after an attack another guy attacked and looked solid so i went. we were off the front for a couple of laps and then he shit the bed and I resigned to letting the group catch us until a guy bridged up to me and told me to get on.
2 other guys came up to us including brad. we still had a lot of laps to go, but we were keeping the gap. one guy wouldn't work because his team was chasing so I kept getting on the front and drilling it. with 3 to go they were catching us so I went to the front for the final 2 laps and gave it everything I had.
we stayed away... and I took 2nd in the sprint. guy that wouldn't work out sprinted me by a foot (fresh legs)... hollow victory!
so stoked with my races.... so fun
1 PM
Cycling-Road (active recovery) 1:13:00 [3] 17.0 mi (14.0 mph) +571ft
super mellow spin down to del mar and back with beth.... kind of crappy out.... ready to beers with the boys!
Saturday Feb 18, 2012 #
Note
slept:8.5
10-630. so happy to be home and in my own bed.
8 AM
Cycling-Road 4:01:00 [3] 74.0 mi (18.4 mph) +4265ft
stoked be back on the bike after a rough week. felt kind of flat overall but legs were good. big group today and I was on the front 90% of the time was climbing well. read for this next training block to start! changing some things up.
Friday Feb 17, 2012 #
Note
slept:7.0
10-5. good sleep but stayed up late watching rap vidoe on you tube. you tube is the blackhole.... i get sucked and i don't know where the hours go.
can't wait to fly home tonight.
can't wait to fly home tonight.
C • yup 1
6 AM
Running (tready) 30:00 [3] 4.15 mi (7:14 / mi)
shoes: Nike Lunar Glide 3
was thinking about doing some intervals on the the spin bike but there was a class going on so it some intervals on the tready.
10 min building WU
2 x 3'-2'-1'w/ 1 min ez between intervals & 2 min between sets
3' @ 9.0/6:40
2' @ 9.5/6:18
1' @ 10/6:00
by second round paces felt easy even though I have not run that fast or hard in a long time.
10 min building WU
2 x 3'-2'-1'w/ 1 min ez between intervals & 2 min between sets
3' @ 9.0/6:40
2' @ 9.5/6:18
1' @ 10/6:00
by second round paces felt easy even though I have not run that fast or hard in a long time.
7 AM
CrossFit/Strength (24 hr fitness) 30:00 [3]
right after run.
10 rounds:
10 bosu push up
10 24" box jumps
10 squat/bosu sit up with 10lb med ball
after workout:
3 rounds
10 kbs/10 kbhp (alternating - #35)
10 hollow rocks
10 arch rocks
3 x 10 kb (#30) clean & press
toes to bar
10 rounds:
10 bosu push up
10 24" box jumps
10 squat/bosu sit up with 10lb med ball
after workout:
3 rounds
10 kbs/10 kbhp (alternating - #35)
10 hollow rocks
10 arch rocks
3 x 10 kb (#30) clean & press
toes to bar
Thursday Feb 16, 2012 #
Note
slept:9.0
9-6. epic sleep. pitch black hotel room. up to work. then work some more...
9 AM
CrossFit/Strength (24 hr fitness) 30:00 [3]
after morning con call before heading the dungeon (datacenter).
WU (before rowing sesh)
RU running warm up/dymanic stretching/hip mobility
5 rounds:
5 dead hang pull ups
5 dips
30 knee raises
WOD 5 rounds (light) - after rower
all with just the bar (#45)
10 squats
10 good mornings
10 OHS
10 deadlifts
10 cleans
10 thrusters
300 reps total. wanted to keep the load light today.
WU (before rowing sesh)
RU running warm up/dymanic stretching/hip mobility
5 rounds:
5 dead hang pull ups
5 dips
30 knee raises
WOD 5 rounds (light) - after rower
all with just the bar (#45)
10 squats
10 good mornings
10 OHS
10 deadlifts
10 cleans
10 thrusters
300 reps total. wanted to keep the load light today.
Rowing 35:00 [3]
this kicked my ass....
5min warm up then
10 x 2min hard w/ 1 min recovery.
back to the basics.
5min warm up then
10 x 2min hard w/ 1 min recovery.
back to the basics.
Wednesday Feb 15, 2012 #
Note
slept:8.5
930-6. Mega, zombie sleep. needed it. woke up without alarm.
7 AM
Running 1:00:00 [3] 8.0 mi (7:30 / mi) +250ft 7:17 / mi
shoes: Nike Lunar Glide 3
good morning run from hotel down guadalupe river trail. felt really good running even though i havent been running much. first run in a long time. all the crosstraining is keeping my strong.
1 PM
CrossFit/Strength (24 hr fitness) 30:00 [3]
the russian took a late lunch/chain smoking break. so i bolted to knock this out instead of doing it after a long, taxing day in the datacenter.
legs are pretty smashed from yesterday & run this morning.
WU: 1000m Row
WOD - 5 rounds
10 single leg squats (pistols), 5ea leg w/ TRX
20 IYT row/pull ups w/ TRX
10 goblet lunges (5ea leg)
20 kb swings (#30)
20 Trx knee raises
core work with med ball on the ball after.
legs are pretty smashed from yesterday & run this morning.
WU: 1000m Row
WOD - 5 rounds
10 single leg squats (pistols), 5ea leg w/ TRX
20 IYT row/pull ups w/ TRX
10 goblet lunges (5ea leg)
20 kb swings (#30)
20 Trx knee raises
core work with med ball on the ball after.
Tuesday Feb 14, 2012 #
Note
slept:7.75
915-5. up early to get in trainer sesh before heading to airport. sleep has been lacking. time to fix that.
6 AM
Cycling-Trainer (trainer sesh) 1:00:00 [3] 16.0 mi (16.0 mph)
early morning sesh. getting it done. over the past couple of weeks i have definitely noticed something that i am lacking... Sprint strength. My sprint right now is better than ever, but it still needs considerable work. this session will be done once a week for next 4 weeks.
10+ min warm up
4 x 6 min steady/5 min recoveries with:
ints 1 & 3 = 45" HARD! (not all out) on top, 2, & 4 mins
ints 2 & 4 = 15" ALL OUT! on top, 2, & 4 mins
can't get a much better workout in an hour.
10+ min warm up
4 x 6 min steady/5 min recoveries with:
ints 1 & 3 = 45" HARD! (not all out) on top, 2, & 4 mins
ints 2 & 4 = 15" ALL OUT! on top, 2, & 4 mins
can't get a much better workout in an hour.
2 PM
CrossFit/Strength (24 hr fitness) 45:00 [3]
shocker.. got up here and customer wasn't ready for me to do my magic. after a couple of hours of work I took off. hit wholefoods and then the gym. time to do work.
WU:
3 rounds
100 jrope
20 jumping jacks
20 air squats
10 t-push ups
20 samson stretches
Strength - Bench press
20 x #45
10 x #95
8 x #105
6 x #115
4 x #125
2 x #135
4 x #125
6 x #115
8 x #105
10 x #95
WOD - 4 rounds - all with same bar #75
12 deadlift
9 hang cleans
6 front squats
3 over head press
* 20 situps on ball between rounds
more core after.
WU:
3 rounds
100 jrope
20 jumping jacks
20 air squats
10 t-push ups
20 samson stretches
Strength - Bench press
20 x #45
10 x #95
8 x #105
6 x #115
4 x #125
2 x #135
4 x #125
6 x #115
8 x #105
10 x #95
WOD - 4 rounds - all with same bar #75
12 deadlift
9 hang cleans
6 front squats
3 over head press
* 20 situps on ball between rounds
more core after.
Monday Feb 13, 2012 #
Note
slept:8.0
9 AM
Cycling-Road 2:12:00 [3] 40.0 mi (18.2 mph) +2221ft
mellow, solo ride after getting a ton of work done and taking beth to work. really good legs. weekend wasn't that taxing. usually more smashed after a training weekend.
4 PM
Running 32:45 [3] 4.3 mi (7:37 / mi) +200ft 7:18 / mi
shoes: Zoot Kapalani
was going to hit the gym but time was running out with everything going on for work. just got out the door for a quick run. been craving a run. first run in 2.5 weeks.
felt really good and just rolling along. adding running back to the plan in the coming weeks.
felt really good and just rolling along. adding running back to the plan in the coming weeks.
Sunday Feb 12, 2012 #
Note
slept:7.0
10-5. final day. going to be a long one.
7 AM
Cycling-Trainer (warm up) 40:00 [3] 10.0 mi (15.0 mph)
warm up for crit
8 AM
Cycling-Road (RACE!) 25:00 [3] 10.5 mi (25.2 mph) +75ft
solid race. controlled it and covered all attacks. didn't need to win, just defend. mission accomplished. finished 6th or 7th in sprint. maintained lead by plenty to win GC. stoked!
C • WIN 3
Saturday Feb 11, 2012 #
Note
slept:7.0
10-5. sleeping good but need more.
7 AM
Cycling-Road (warm up/cool down) 15:00 [3] 4.0 mi (16.0 mph)
not much int the way of warm up & cool down today. really didn't need it.
8 AM
Cycling-Road (Race) 2:07:00 [3] 46.98 mi (22.2 mph) +1460ft
rode smart and finished in 4th with a group of guys. very conservative day, just hanging on to jersey. up 41 seconds with the crit to go.
Friday Feb 10, 2012 #
Event: Velley of the Sun Stage Race
Note
slept:6.5
1030-5. slept good but with time change 5am came very early!
8 AM
Cycling-Trainer warm up/down (warm up) 30:00 [3] 8.0 mi (16.0 mph)
warm up on the trainer before TT
9 AM
Cycling-Road (TT Race) 32:19 [3] 14.0 mi (26.0 mph) +256ft
Hard! thought i was going to throw up. multiple small blow ups.
1st in cat 5. would have been 20th in Masters 35+ 1/2/3 (where i want to be racing next year)
had 2 IPA's the night before. noted. rocket fuel.
1st in cat 5. would have been 20th in Masters 35+ 1/2/3 (where i want to be racing next year)
had 2 IPA's the night before. noted. rocket fuel.
11 AM
Cycling-Trainer warm up/down (cool down) 30:00 [3] 8.0 mi (16.0 mph)
cool down on the trainer. not completely smashed.
Thursday Feb 9, 2012 #
Note
slept:8.5
930-6. up early to knock out some work and finish packing before heading to AZ.
4 PM
Cycling-Road 1:10:00 [3] 20.0 mi (17.1 mph) +500ft
ez spin with tom & pete after the drive. pretty good legs after long drive.
Wednesday Feb 8, 2012 #
Note
slept:8.75
945-630. a lot to do today....
9 AM
CrossFit/Strength 40:00 [3] 1.2 mi (33:20 / mi)
shoes: Nike Lunar Elite +
rallied for 9am session, wanted to do this workout... didn't go as planned!
WU:
2 rounds:
20 jumping jacks
30 sec squat hold
20 walking lunges
21-15-9: mtn climbers & sit ups
Strength
Hang Power Clean
5 sets of 3 reps....don't let go!
5 x #5
5 x #65
3 x #85
3 x #85
3 x #95
3 x #95
3 x #95
WOD
For time:
Run 1200 meters
63 Kettle bell swings 55/35
36 reverse lunge w kb in racked position
Run 800 meters
42 Kettle bell swings
24 reverse lunge w kb in racked position
Run 400 meters
21 Kettle bell swings,
12 reverse lunge w kb in racked position
had to pull the plug! smashed first round and as i headed out on 800m run my IT band/left quad began to lock up... bad. this has happened to be in the past during some trail races & box jumps at CF. so after i got back from 800m run i stopped. taking no chances with racing starting on friday. not stoked....
WU:
2 rounds:
20 jumping jacks
30 sec squat hold
20 walking lunges
21-15-9: mtn climbers & sit ups
Strength
Hang Power Clean
5 sets of 3 reps....don't let go!
5 x #5
5 x #65
3 x #85
3 x #85
3 x #95
3 x #95
3 x #95
WOD
For time:
Run 1200 meters
63 Kettle bell swings 55/35
36 reverse lunge w kb in racked position
Run 800 meters
42 Kettle bell swings
24 reverse lunge w kb in racked position
Run 400 meters
21 Kettle bell swings,
12 reverse lunge w kb in racked position
had to pull the plug! smashed first round and as i headed out on 800m run my IT band/left quad began to lock up... bad. this has happened to be in the past during some trail races & box jumps at CF. so after i got back from 800m run i stopped. taking no chances with racing starting on friday. not stoked....
2 PM
Cycling-Road 2:30:00 [3] 41.1 mi (16.4 mph) +1742ft
after spin with beth... soaking up the sunshine. very good for the legs after what happened this morning... should be good for friday.
Tuesday Feb 7, 2012 #
Note
slept:9.0
930-630. could have slept much later.... but rallied to get up and knock out work. productive morning.
9 AM
Cycling-Road 1:28:00 [3] 25.0 mi (17.0 mph) +1184ft
it was supposed to be raining all day... not the case. got out the door for an ez spin after some morning brain frying. legs felt good and just opening them up a bit.
1 PM
CrossFit/Strength (solo sesh) 45:00 [3]
had to knock out some more work after ride and go caught up. couldn't make noon workout. so headed to the ymca and got it done. erring on the side of less this week. i want to win this weekend.
WU:
2 rounds"
100 jrope
20 air squats
RU dynamic warm up
2 rounds with bar - #45
10 squats
10 good mornings
10 deadlifts
10 cleans
WOD - 5 rounds
10 squat cleans - #65
10 db push press - #25
20 sit ups on ball
more...
crunches & myrtl
WU:
2 rounds"
100 jrope
20 air squats
RU dynamic warm up
2 rounds with bar - #45
10 squats
10 good mornings
10 deadlifts
10 cleans
WOD - 5 rounds
10 squat cleans - #65
10 db push press - #25
20 sit ups on ball
more...
crunches & myrtl
5 PM
Cycling-Trainer (trainer sesh) 45:00 [3] 15.0 mi (20.0 mph)
champion factory sesh.... with beth & pete.
2 x 10min TT effort... but holding back a bit. race week.
felt good, got my sweat on!
2 x 10min TT effort... but holding back a bit. race week.
felt good, got my sweat on!
Monday Feb 6, 2012 #
Note
slept:8.25
915-530. Up early! Big couple days of work before heading out of town on Thursday for more bike racing!
7 AM
CrossFit/Strength 45:00 [3]
waking the body up!
WU:
2 rounds
5 x wall walk ups
10 med ball squat clean
10 pvc pass through
5 samson stretches
Strength
Max Effort Press
5 x #45
5 x #65
3 x #75
3 x 85
2 x 95
1 x 100
failed on #105 (2 attmepts)
2011 US OPEN WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts #95 (went light, promoting recovery)
12 Push-ups
15 Box jumps 24"
10 rounds + 17 reps (9 DL/8 push ups)
- felt surprisingly good.
WU:
2 rounds
5 x wall walk ups
10 med ball squat clean
10 pvc pass through
5 samson stretches
Strength
Max Effort Press
5 x #45
5 x #65
3 x #75
3 x 85
2 x 95
1 x 100
failed on #105 (2 attmepts)
2011 US OPEN WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts #95 (went light, promoting recovery)
12 Push-ups
15 Box jumps 24"
10 rounds + 17 reps (9 DL/8 push ups)
- felt surprisingly good.
8 AM
Cycling-Road (active recovery) 1:45:00 [3] 27.65 mi (15.8 mph) +1316ft
got an email canceling my 9am meeting and a text from Kurt asking if I wanted to spin on my way home from crossfit.... perfect timing.
SUPER mellow spin down to UCSD and back. don't feel beat up at all from the weekend.
SUPER mellow spin down to UCSD and back. don't feel beat up at all from the weekend.
Sunday Feb 5, 2012 #
Note
slept:8.0
1030-630. great sleep after "team" dinner. someone had too much drink and it wasn't me. feeling like a million bux!
8 AM
Cycling-Road (warm up) 1:20:00 [3] 20.1 mi (15.1 mph) +988ft
mellow warm up spin down to Sorrento Valley for Red Trolley crit. Good legs!
10 AM
Cycling-Road race (RACE!) 40:00 [3] 16.7 mi (25.1 mph) +738ft
Red Trolley Crit. who knew I would LOVE racing crits? race report later.... top 10.
11 AM
Cycling-Road warm up/down (cool down) 1:08:00 [3] 16.7 mi (14.7 mph) +528ft
spin home from race with beth & kurt. beautiful day!
Saturday Feb 4, 2012 #
Note
slept:8.5 weight:146lbs
9-530. alarm was set for 545, up early no problems. gonna be cold out there.
9 AM
Cycling-Trainer (race warm up) 30:00 [3] 7.5 mi (15.0 mph)
ez spin on trainer just to get blood flowing.
10 AM
Cycling-Road (RACE!) 2:10:00 [3] 42.21 mi (19.5 mph) +3825ft
hard day, cassette/shifting jacked from the start. super windy - 25 mph+!
4th in sprint finish. more details later.
4th in sprint finish. more details later.
12 PM
Cycling-Road (cool down) 10:00 [3] 2.5 mi (15.0 mph)
cool down spin back to car/
Friday Feb 3, 2012 #
Note
slept:9.25
915-630. RESTED.COM
C • HA! 1
8 AM
Cycling-Road (shake out) 2:03:00 [3] 36.42 mi (17.8 mph) +1759ft
pre-race shake out... feeling good. rolled out earlier than usual to get it done.
threw in a handfull of efforts and rollers to open up the legs.
threw in a handfull of efforts and rollers to open up the legs.
Thursday Feb 2, 2012 #
Note
slept:9.0
930-630. needed this sleep after yesterday.
2 days to go....
2 days to go....
9 AM
CrossFit/Strength (solo sesh) 45:00 [3]
after getting some advice/instruction from the doctor I hit the Y for a session. I still wanted to do a light CF workout and also incorporate the stuff I did last year at RU pre-race.
WU:
1000m row (super easy)
2 rounds:
100 jrope
20 samson stretches
20 pvc pass throughs
10 t-push ups
then: RU warm up/hip openers
more warm up for WOD:
2 rounds (all oly lifts w. just bar, #45):
10 squats
10 good mornings
10 deadlifts
10 cleans
mobility lunges, 40 reps w/ 5lb med ball.
WOD
5 rounds
10 push press (#65)
10 mobility squats with #12 med ball
20 sit ups
more streching & foam rolling after. good session for the body. nothing hard at all. just sweating and loosening up.
WU:
1000m row (super easy)
2 rounds:
100 jrope
20 samson stretches
20 pvc pass throughs
10 t-push ups
then: RU warm up/hip openers
more warm up for WOD:
2 rounds (all oly lifts w. just bar, #45):
10 squats
10 good mornings
10 deadlifts
10 cleans
mobility lunges, 40 reps w/ 5lb med ball.
WOD
5 rounds
10 push press (#65)
10 mobility squats with #12 med ball
20 sit ups
more streching & foam rolling after. good session for the body. nothing hard at all. just sweating and loosening up.
12 PM
Cycling-Road 1:37:00 [3] 27.7 mi (17.1 mph) +1368ft
midday spin down to UCSD & back. One effort climbing up torrey pines. felt really strong... legs are way better than yesterday.
just another ez spin tomorrow before race weekend.
just another ez spin tomorrow before race weekend.
Wednesday Feb 1, 2012 #
Note
slept:9.25
9-615. good night of sleep. up early to knock out work before heading out on the bike. another busy day.
9 AM
Cycling-Road 3:04:00 [3] 55.2 mi (18.0 mph) +2877ft
Team ride after a pretty stressful couple of hours of work. stoked to just get out the door.
a bit of a mellow loop on the climbing front today which was a good thing because i had crap legs today. just kind of dead from gnarly CF workout & hard trainer sesh ysterday.... i think it's a good thing though. the next couple of days are mellow and if I felt great today I don't think that would be good for the races this weekend... we'll see.
a bit of a mellow loop on the climbing front today which was a good thing because i had crap legs today. just kind of dead from gnarly CF workout & hard trainer sesh ysterday.... i think it's a good thing though. the next couple of days are mellow and if I felt great today I don't think that would be good for the races this weekend... we'll see.