Training Log Archive: Grandpa JamesonIn the 31 days ending Dec 31, 2011:
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Saturday Dec 31, 2011 #
9 AM
Cycling-Road 1:16:00 [3] 22.6 mi (17.8 mph) +1985ft
headed out east with pete to ride some laps of the boulevard road race course. we got there and it was SUPER windy... 20+ with higher gusts. only ended up riding 1 lap... course was hard... and I can't wait to race it.
12 PM
Cycling-Road 1:55:00 [3] 33.0 mi (17.2 mph) +1630ft
mellow ride after getting home. beautiful day. rode down and met up with beth for a bit at the end of her ride and then did the standard carlsbad loop. good bye 2011!
Friday Dec 30, 2011 #
Note
slept:9.5
915-645.
8 AM
CrossFit/Strength 45:00 [3]
bagged going to crossfit workout today. WOD was a 1 mile run for time. been running quite a bit the last few days and didn't feeling running a mile all out. headed to Ymca and did my own workout.
WU:
100 jumprope singles
standard RU mobility warm up
100 jumprope singles
2 rounds with just bar:
10 squats
10 good mornings
10 overhead squats
10 deadlifts
10 cleans
WOD. 21-15-9 for time
squats (95lbs)
deadlifts (95lbs)
box jump 20"
7:32
then more lifting....
3 rounds
10 x cleans (65lbs) working on form
5 overhead squat (65lbs) working on form
20 step up hip/knee drives (10 ea leg)
15 x bench press (95lbs)
30 reverse crunches
12 x bench press (95lbs)
30 reverse crunches
19 x bench press (95lbs)
30 reverse crunches
cool down
100 jumprope singles
dynamic stretching
100 jumprope singles
WU:
100 jumprope singles
standard RU mobility warm up
100 jumprope singles
2 rounds with just bar:
10 squats
10 good mornings
10 overhead squats
10 deadlifts
10 cleans
WOD. 21-15-9 for time
squats (95lbs)
deadlifts (95lbs)
box jump 20"
7:32
then more lifting....
3 rounds
10 x cleans (65lbs) working on form
5 overhead squat (65lbs) working on form
20 step up hip/knee drives (10 ea leg)
15 x bench press (95lbs)
30 reverse crunches
12 x bench press (95lbs)
30 reverse crunches
19 x bench press (95lbs)
30 reverse crunches
cool down
100 jumprope singles
dynamic stretching
100 jumprope singles
10 AM
Cycling-Road (active recovery) 1:35:00 [3] 27.82 mi (17.6 mph) +925ft
about 45 mins after strength sesh. rancho loop with pete. kind of underdressed starting out but it warmed. legs felt better than yesterday.
4 PM
Rowing 35:00 [3]
solo mission... getting it done.
4 x 6 min w/ 2 min recovery
#1 & #3 - Steady w/ 20 stroke burst on 1,3,5 min.
#2 & # 4 - Steady w/ 10 stroke burst on every min.
4 x 6 min w/ 2 min recovery
#1 & #3 - Steady w/ 20 stroke burst on 1,3,5 min.
#2 & # 4 - Steady w/ 10 stroke burst on every min.
Thursday Dec 29, 2011 #
Note
slept:8.75
10-645. back home and the good sleep continues. looking forward to riding my bike today....
my 2012 season begins now.... don't need to wait until 1/1/2012.
my 2012 season begins now.... don't need to wait until 1/1/2012.
8 AM
Cycling-Road 3:23:00 [3] 58.2 mi (17.2 mph) +4232ft
such an awesome day! legs were ok, not great. to be expected after a travel day and 6 days off the bike. felt better as ride progressed.
Circle R loop but climbed up twin oaks & gopher canyon on way out. good addition!
Circle R loop but climbed up twin oaks & gopher canyon on way out. good addition!
12 PM
Strength/Core 20:00 [3]
quick core/mobility session post ride.
2 rounds
4 x 1min Planks (front, left, ride, back) w/ 15 sec rest
100 crunches on ball
50 TRX knee raises
myrtl
2 rounds
4 x 1min Planks (front, left, ride, back) w/ 15 sec rest
100 crunches on ball
50 TRX knee raises
myrtl
4 PM
Running 37:24 [3] 5.0 mi (7:29 / mi) +500ft 6:50 / mi
ghetto loop w/ pete. tempo-ish.... effort felt easy like we were holding back. running is good.
Wednesday Dec 28, 2011 #
Note
slept:9.5
10-730. last day in chicago. home tonight!
9 AM
Running 1:00:00 [3] 8.0 mi (7:30 / mi) +100ft 7:25 / mi
shoes: Nike Lunar Elite+ 2
another solid run out to the lakefront. mix of city streets, crushed path, trails, grass. a good one. stopped at "workout stations" for some strength work during the run (stopped the watch).
10 AM
Strength/Core (ghetto strength sesh) 15:00 [3]
mixed in during run. stopped at all the stations and did a bunch of:
push ups
pull ups
hanging kneed raises
box jumps
lateral hops
dips
tricep dips
toes to rings (just a few, was afraid to slip with gloves on)
L sit on parallel bars
push ups
pull ups
hanging kneed raises
box jumps
lateral hops
dips
tricep dips
toes to rings (just a few, was afraid to slip with gloves on)
L sit on parallel bars
Tuesday Dec 27, 2011 #
8 AM
Running (warm up) 10:00 [3] 1.3 mi (7:42 / mi)
shoes: Nike Lunar Elite+ 2
quick warm up before hitting the weights.
C • Wow 1
9 AM
CrossFit/Strength 20:00 [3]
solo crossfit mission. made up own workout and knocked it out.
WU:
2 rounds:
15 squats with bar only
15 good mornings with bar only
15 samson stretches
WOD: AMRAP 15 min
10 clean & jerk (65lbs)
10 push ups on bosu
10 air squats
10 kb swings (40lb dumbbell)
10 sit ups on ball
6 rounds (finished the 6th round on 14 mins so finished the final minute with sit ups)
WU:
2 rounds:
15 squats with bar only
15 good mornings with bar only
15 samson stretches
WOD: AMRAP 15 min
10 clean & jerk (65lbs)
10 push ups on bosu
10 air squats
10 kb swings (40lb dumbbell)
10 sit ups on ball
6 rounds (finished the 6th round on 14 mins so finished the final minute with sit ups)
10 AM
Cycling-Trainer (spin class) 50:00 [3] 15.0 mi (18.0 mph)
right after lifting. stoked i knocked this out with beth. was going to bag but ended being a perfect trainer/bike workout. distance is estimate.
hill pyramid. basically did big gear intervals switching between seated and standing. worked my ass off. as good as any trainer sesh i have ever done.
wu
hill pyramid
:30-:45-1-2-3-4-5-4-3-2-1
cd
hill pyramid. basically did big gear intervals switching between seated and standing. worked my ass off. as good as any trainer sesh i have ever done.
wu
hill pyramid
:30-:45-1-2-3-4-5-4-3-2-1
cd
Monday Dec 26, 2011 #
9 AM
CrossFit/Strength 45:00 [3]
slept:8.0
gnar sesh @ crossfit chicago with dan.
WU:
500m row
PVC work
med ball tosses
sittups
WOD:
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
135 pound Deadlift, 6 reps
12 Pull-ups (rds 6-10 with red band)
24 Double-unders (10 DU's per 3 singles)
27:30
brutal workout. started getting hang of DU's. nailing handstand push ups.
WU:
500m row
PVC work
med ball tosses
sittups
WOD:
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
135 pound Deadlift, 6 reps
12 Pull-ups (rds 6-10 with red band)
24 Double-unders (10 DU's per 3 singles)
27:30
brutal workout. started getting hang of DU's. nailing handstand push ups.
Sunday Dec 25, 2011 #
2 PM
Running 55:00 [3] 7.5 mi (7:20 / mi)
slept:9.5 shoes: Nike Lunar Elite+ 2
after a morning of presents, food, and family time... ran down to lakeshore and headed east. flipped it and came back the lakeside trail system.
Saturday Dec 24, 2011 #
9 AM
CrossFit/Strength 45:00 [3]
slept:7.5
awesome workout with my brother-in-law dan at crossfit chicago.
mixed warm up then...
WOD: 12 days of Xmas
1 burpee
2 double unders
3 toes to bar
4 thrusters
5 ring dips
6 pull ups
7 situps
8 air squats
9 wall balls
10 push ups
11 mtn climbers
12 kb swings
23:02
mixed warm up then...
WOD: 12 days of Xmas
1 burpee
2 double unders
3 toes to bar
4 thrusters
5 ring dips
6 pull ups
7 situps
8 air squats
9 wall balls
10 push ups
11 mtn climbers
12 kb swings
23:02
Friday Dec 23, 2011 #
Note
slept:7.5
930-5. up early. heading to chicago. 6am Crossfit, ez spin with pete & beth, and then vacation time!
6 AM
CrossFit/Strength 45:00 [3]
early workout... kind of rough. took quite a bit to warm up and get loose.
WU:
400m run
2 rounds:
15 jumping jacks
12 sit ups
9 kb swings
6 pvc overhead squats
3 inch worms
Strength
Deadlifts
10 sets of 2 Reps (Double Tap) on the minute (145lbs)
* could have gone heavier. very comfortable with deadlift.
WOD
21-15-9
Overhead Squat (65lbs)
Box Jump 24"
5:54
overhead squat is newest to me so the weight is kind of light but it was still very tough. need to nail this one. also need to get up to 30" box jumps.
WU:
400m run
2 rounds:
15 jumping jacks
12 sit ups
9 kb swings
6 pvc overhead squats
3 inch worms
Strength
Deadlifts
10 sets of 2 Reps (Double Tap) on the minute (145lbs)
* could have gone heavier. very comfortable with deadlift.
WOD
21-15-9
Overhead Squat (65lbs)
Box Jump 24"
5:54
overhead squat is newest to me so the weight is kind of light but it was still very tough. need to nail this one. also need to get up to 30" box jumps.
8 AM
Cycling-Road 1:40:00 [3] 28.0 mi (16.8 mph) +932ft
rancho loop with beth & pete before heading to airport. cold starting out and but then perfect. gonna miss this weather for the next couple of days.... ready for good family time.
Thursday Dec 22, 2011 #
Note
slept:7.5
10-530. up early to knock a quick run before an airport run.
6 AM
Running 47:00 [3] 6.25 mi (7:31 / mi) +600ft 6:54 / mi
shoes: Nike Lunar Elite+ 2
early, solo run. encinitas ranch trails. rolling. legs felt good. mellow pace. love running in the colder mornings.
12 PM
CrossFit/Strength 45:00 [3]
WU:
400m run
2 rounds:
10 kipps
10 push ups
10 v-ups
10 sampson stretches
3 Rounds
Handstand Hold - 45 seconds on paralettes/ or wall facing
Toe to bar practice x 10 reps (working on keeping the kip solid and hips behind the bar)
WOD
For Time
Partition however you want
60 Push Press (75lbs)
60 Burpee Pull Up
60 Ring Dip (red band)
15:49
400m run
2 rounds:
10 kipps
10 push ups
10 v-ups
10 sampson stretches
3 Rounds
Handstand Hold - 45 seconds on paralettes/ or wall facing
Toe to bar practice x 10 reps (working on keeping the kip solid and hips behind the bar)
WOD
For Time
Partition however you want
60 Push Press (75lbs)
60 Burpee Pull Up
60 Ring Dip (red band)
15:49
5 PM
Rowing (secret sauce) 40:00 [3]
doing work. I am not going to lie... these sessions suck. they are hard, the seat hurts my ass but I am convinced these workouts WILL make me a stronger cyclists.
5 min WU
5 x 5 min steady w/ 2min recovery.
5 min WU
5 x 5 min steady w/ 2min recovery.
Wednesday Dec 21, 2011 #
Note
slept:9.5
930-7. standard.
9 AM
Cycling-Road 3:11:00 [3] 57.42 mi (18.0 mph) +2894ft
the training camp continues.....
rolled out 9 with beth, pete, hj, & wattie and met up with the team. they were heading out for 5 hours and we were in for 3. Same route as yesterday except straight up 395 instead of TWOV.
solid group effort up the dirt road and I lead up SLR. had legs when it counted and sat in a bit. just logging the miles.
rolled out 9 with beth, pete, hj, & wattie and met up with the team. they were heading out for 5 hours and we were in for 3. Same route as yesterday except straight up 395 instead of TWOV.
solid group effort up the dirt road and I lead up SLR. had legs when it counted and sat in a bit. just logging the miles.
Tuesday Dec 20, 2011 #
Note
slept:8.0
930-530. Good sleep. CF & Ride. last week of "training camp" before heading back for some rest and good times in chicago.
7 AM
CrossFit/Strength 45:00 [3]
WU:
600m run
2 rounds:
3 inch worm
6 T push ups
9 PVC pass throughs
12 hanging kips
15 jumping jacks
strength/gymnastics Program:
4 Rounds
Dumbbell Planch Through x10
Rope Climb x 1
Arch Rock x 12
WOD: 15 AMRAP
6 Alternating TGU 20 dumbbell
12 Toes to Ring
60 single jump rope
5 rounds + TGU & 6 toes to rings
600m run
2 rounds:
3 inch worm
6 T push ups
9 PVC pass throughs
12 hanging kips
15 jumping jacks
strength/gymnastics Program:
4 Rounds
Dumbbell Planch Through x10
Rope Climb x 1
Arch Rock x 12
WOD: 15 AMRAP
6 Alternating TGU 20 dumbbell
12 Toes to Ring
60 single jump rope
5 rounds + TGU & 6 toes to rings
8 AM
Cycling-Road 4:00:00 [3] 65.4 mi (16.4 mph) +3455ft
had just enough time between crossfit and ride to slam some reload and a shake.
cold morning and rolled out with beth to meet with julie & nooka for some climbing. kept the pace pretty mellow and did some steady work on the climbs.
this ride wasn't on my "plan" but had the time and just went with it. good times.
cold morning and rolled out with beth to meet with julie & nooka for some climbing. kept the pace pretty mellow and did some steady work on the climbs.
this ride wasn't on my "plan" but had the time and just went with it. good times.
4 PM
Running 32:00 [3] 4.25 mi (7:32 / mi) +200ft 7:12 / mi
shoes: Nike Lunar Elite+ 2
rallied. pete bailed on rowing, kind of stoked. hadn't run since last Thrusday. really want to keep running 3 times a week through January until road racing season starts full force in Feb.
leucadia loop. stomach kind of jacked from eating face in between ride and run. body felt good though.
leucadia loop. stomach kind of jacked from eating face in between ride and run. body felt good though.
Monday Dec 19, 2011 #
Note
slept:9.5
915-645. i love parties that start at 3 in the afternoon. home and in bed by 9.
9 AM
Cycling-Road 1:32:00 [3] 24.0 mi (15.7 mph) +1161ft
mellow morning at home after more good sleep. not much work going on this week.
cold recovery spin with beth. reverse carlsbad loop with a stop and Studeo DNA. took it really easy. legs feel pretty good and much better since saturday.
cold recovery spin with beth. reverse carlsbad loop with a stop and Studeo DNA. took it really easy. legs feel pretty good and much better since saturday.
12 PM
CrossFit/Strength 45:00 [3]
first time going to 12pm workout. good crew and cool coach.
WU:
200m run
2 rounds of:
20 sit ups on abmat
10 push ups
15 air squats
Strength:
Bench press
warm up:
8 @ 95
6 @ 95
4 @ 105
2 @ 105
mainset: 5 x 3 reps
3 @ 115
3 @ 115
3 @ 125
3 @ 125
3 @ 125
last set heavy as possible
3 @ 135 (could have going 5-10lbs more)
WOD:
10 rounds:
15 Wall Balls (20lb)
3 clean & jerk (95lbs)
14:41
smashed.com
WU:
200m run
2 rounds of:
20 sit ups on abmat
10 push ups
15 air squats
Strength:
Bench press
warm up:
8 @ 95
6 @ 95
4 @ 105
2 @ 105
mainset: 5 x 3 reps
3 @ 115
3 @ 115
3 @ 125
3 @ 125
3 @ 125
last set heavy as possible
3 @ 135 (could have going 5-10lbs more)
WOD:
10 rounds:
15 Wall Balls (20lb)
3 clean & jerk (95lbs)
14:41
smashed.com
Sunday Dec 18, 2011 #
Note
slept:9.5 weight:148lbs
930-7. smashed from ride and the week i've had. loving it... plan is to keep this rolling through next week when i head to chicago for xmas.
8 AM
Strength/Core (home sesh) 20:00 [3]
warm up session before heading out to ride.
2 rounds:
100 crunches on ball
10 air squats
10 samson stretches
20 push ups
2 rounds
20 one arm TRX rows (10 ea side)
10 TRX push up/flys
30 TRX knee raises
2 x 30 v-up on ball
foam roller
2 rounds:
100 crunches on ball
10 air squats
10 samson stretches
20 push ups
2 rounds
20 one arm TRX rows (10 ea side)
10 TRX push up/flys
30 TRX knee raises
2 x 30 v-up on ball
foam roller
9 AM
Cycling-Road 3:05:00 [3] 55.75 mi (18.1 mph) +2684ft
another solid ride with pete and the boys from the team. elfin + reverse sprinters. sat in a lot today and just recovered, but still some solid riding. legs felt better than yesterday.
keeping it rolling...
keeping it rolling...
Saturday Dec 17, 2011 #
Note
slept:9.5
930-7. big dinner at unioin with beth and a couple good beers. slept like a baby. long ride with beth & the team today. might be a sufferfest!
9 AM
Cycling-Road 4:47:00 [3] 86.2 mi (18.0 mph)
longest ride since Kona. Rolled out with beth, pete, heather, & wattie and met up with "the team". didn't have good legs today. quads sore to the touch from crossfit on thursday & friday.
Headed out to wholford and went hard up the climb after pete and leaving everybody else behind.... even though legs didn't feel good had juice when it counted.
then we headed down through rincong, up cole grade, lilac, w. lilac, circle, 395, deer springs, home.
epic ride and stoked to have the opportunity to ride and learn from the guys.... and beth killer it and hung in all day!
Headed out to wholford and went hard up the climb after pete and leaving everybody else behind.... even though legs didn't feel good had juice when it counted.
then we headed down through rincong, up cole grade, lilac, w. lilac, circle, 395, deer springs, home.
epic ride and stoked to have the opportunity to ride and learn from the guys.... and beth killer it and hung in all day!
Friday Dec 16, 2011 #
Note
slept:9.5
915-645. sleeping so good right now taking. not having to wake up early to swim is making a difference. this will not be the case once january hits and a bunch of work projects kickoff, but taking full advantage now.
9 AM
CrossFit/Strength 45:00 [3]
stoked with all the sleep and hit 9am workout. only 4 of us. pretty smashed from yesterday.
WU:
PVC passthroughs, overhead squats
TABATA!
1 min each exercise (20 seconds on, 10 sec rest)
overhead squat
tuck ups
push/overhead squat
push ups
gymnastics:
1 min L sit
4 x inverted hand on rings (i am good at these)
10 leg circles ea direction (killed the core!)
WOD for time
5 rounds
7 Power Snatch (65lbs)
21 burpees
13:15
Probably could have done 75lbs. Starting to get a good baseline with how much I am capable of lifting, but think I will err on side of lighter weight until January. don't want to compromise form.
WU:
PVC passthroughs, overhead squats
TABATA!
1 min each exercise (20 seconds on, 10 sec rest)
overhead squat
tuck ups
push/overhead squat
push ups
gymnastics:
1 min L sit
4 x inverted hand on rings (i am good at these)
10 leg circles ea direction (killed the core!)
WOD for time
5 rounds
7 Power Snatch (65lbs)
21 burpees
13:15
Probably could have done 75lbs. Starting to get a good baseline with how much I am capable of lifting, but think I will err on side of lighter weight until January. don't want to compromise form.
2 PM
Cycling-Road 2:21:00 [3] 44.0 mi (18.7 mph) +2123ft
later than normal start for a friday spin. rolled out with pete and took some guys (& chick) from the team through elfin and fairbanks ranch. stoked it was just a mellow day for them. legs definitely feeling the CF workouts from the past two days but this ride I think will help... hope so... think we are going big with them tomorrow...
Thursday Dec 15, 2011 #
Note
slept:8.0
930-530.
6 AM
Running 25:30 [3] 3.2 mi (7:58 / mi) +292ft 7:20 / mi
run to crossfit. legs feeling good. better than yesterday and soreness in core is pretty much gone.
7 AM
CrossFit/Strength 45:00 [3]
solid session today. gonna feel this one tomorrow.
WU:
2 rounds
16 air squats
10 squat jumps
16 lunges
10 lunge jumps
2 x inch worm
strenth/max effort:
500m Row
1:48 could have gone hared but haven't ever gone MAX effort on rower for any longer than 30 seconds. a bit conservative.
WOD w/ partner for time. teamed up with Kathy. chick my size and strong
100 front squat - continuous. every time you had to rest/rack partner had to do 2 x rope climbs or 2 x 7 ring rows.
I hadn't ever done rope climb so i did ring dips. Kathy went first and had to rest 5 times. so 70 ring rows for me and then time to squat.
100 reps of 105 lbs (supposed to be body weight or 75%)
40-25-20-15
combined time for both of us 18:02
Probably could have went a bit heavier and will next time. smashed me though. worked on rope climbs after.
WU:
2 rounds
16 air squats
10 squat jumps
16 lunges
10 lunge jumps
2 x inch worm
strenth/max effort:
500m Row
1:48 could have gone hared but haven't ever gone MAX effort on rower for any longer than 30 seconds. a bit conservative.
WOD w/ partner for time. teamed up with Kathy. chick my size and strong
100 front squat - continuous. every time you had to rest/rack partner had to do 2 x rope climbs or 2 x 7 ring rows.
I hadn't ever done rope climb so i did ring dips. Kathy went first and had to rest 5 times. so 70 ring rows for me and then time to squat.
100 reps of 105 lbs (supposed to be body weight or 75%)
40-25-20-15
combined time for both of us 18:02
Probably could have went a bit heavier and will next time. smashed me though. worked on rope climbs after.
8 AM
Running 20:00 [3] 2.6 mi (7:42 / mi) +315ft 6:54 / mi
shoes: Nike Lunar Elite+ 2
run home after workout. pretty smashed but i think keeping the blood flowing will enhance recovery from CF as opposed to jumping in car and driving home. pace/turnover gets better about half way in after big climb.
1 PM
Cycling-Road (active recovery) 1:34:00 [3] 24.33 mi (15.5 mph) +1155ft
mellow recovery spin with beth. carlsbad hood loop. i was feeling the past couple of days in the first 30 minutes but then legs woke up. felt really strong on the way home... could have stomped it... but didn't.
Wednesday Dec 14, 2011 #
Note
slept:9.5
930-7. wow... had to drag myself out of bet at 7. sore from CF yesterday. calves, shoulders, and especially abs.
8 AM
Cycling-Road 3:05:24 [3] 55.1 mi (17.8 mph) +3058ft
team ride. elfin + reverser sprinters. Beth and split in encinitas and rolled down to a new coffee shop in leucadia.
good legs on the the ride even though my core is pretty sore from CF. I am feeling really strong on the bike right now and having fun riding!
good legs on the the ride even though my core is pretty sore from CF. I am feeling really strong on the bike right now and having fun riding!
4 PM
Running 49:05 [3] 6.4 mi (7:40 / mi) +292ft 7:21 / mi
shoes: Nike Lunar Elite+ 2
killer afternoon run trevor and sophie (his dog). met him on the coast near moonlight and then ran south through downtown encinitas to cardiff. came back on the beach, super low tide, awesome "winter" run.
Tuesday Dec 13, 2011 #
Note
slept:7.75
930-515. up with beth. she's on the traininer and I am going to 7am CF before a big day of work.
7 AM
CrossFit/Strength 1:00:00 [3]
first time at 7am class. Nicole was the coach again. gymnastics day & finally got to do an AMRAP WOD.
WU:
700 meter row
7 rounds of:
7 PVC pull throughs
7 jump lunges (ea leg)
7 hollow rocks
gymnastics
4 rounds of:
10 ring dips (used box to work on form last 3 rounds)
20 sec bridge
15 v-ups
WOD
AMRAP 16:30
20 kb swings (16kg)
20 21" box jumps
* 5 front squat every 2 rounds (95lbs)
7.5 rounds and totally smashed. could have probably used a 20kg kb and heavier on front squats but had to clean it so I wanted to make sure i could get it off the ground. still not about weight. all about form. quads were actually starting to cramp up during the last set of box jumps. i am weak!
WU:
700 meter row
7 rounds of:
7 PVC pull throughs
7 jump lunges (ea leg)
7 hollow rocks
gymnastics
4 rounds of:
10 ring dips (used box to work on form last 3 rounds)
20 sec bridge
15 v-ups
WOD
AMRAP 16:30
20 kb swings (16kg)
20 21" box jumps
* 5 front squat every 2 rounds (95lbs)
7.5 rounds and totally smashed. could have probably used a 20kg kb and heavier on front squats but had to clean it so I wanted to make sure i could get it off the ground. still not about weight. all about form. quads were actually starting to cramp up during the last set of box jumps. i am weak!
11 AM
Running 55:51 [3] 7.3 mi (7:39 / mi) +654ft 7:03 / mi
shoes: Zoot Kapalani
right after con call and a break in the rain. hit the ranch and ran a different loop. wanted some hills and to just cruise. feeling good running for the sake of running.
4 PM
Swimming 35:00 [3] 1.14 mi (30:42 / mi)
beth talked me into to starting her swim session with her. had fun playing in the water. good for recovery.
2000 scy
500 swim
10 x 50 kick (ez/hard) smashed beth every time
10 x 50 back/free
500 pull w/ paddles
hot tub before and after.
2000 scy
500 swim
10 x 50 kick (ez/hard) smashed beth every time
10 x 50 back/free
500 pull w/ paddles
hot tub before and after.
Monday Dec 12, 2011 #
Note
slept:9.5
930-7. mega sleep and could have stayed. stoked with last week's training and finding some balance.
9 AM
CrossFit/Strength 1:00:00 [3]
humbling/motivating day. first time jumping rope in years. didn't go oever in any intro classes. another thing to work on. coach today was a chick beth's size, skinny, and mega fit. definitely stronger than me. awesome. good size class.
warm up
5 x 15 double unders or 40 singles (i did mainly singles and worked on double unders)
samson stretches
inch worm
PVC pass through
5 x handstand walk ups
more jump rope
strength: max press
5 - light
5 - light
3 - med
2 - med
1 - heavy
1 - max
worked my way up to 95lbs, couldn't get 100 at end. it will come.
WOD:
100 double unders or 300 singles (singles for me)
20 handstand pushups (10 standard, struggling, then 10 on box)
25 power clean (95lbs)
30 knees to bar
35 burpee deadlift (95lbs)
40 pull ups (red band, still HARD! something like 10-5-5-5-4-3-3-2-2-1)
100 double unders or 300 singles (singles for me)
27:50 - smashfest. still keep ing weight manageable and not having an ego. strict form and completing the workout not caring about time or anybody else.
warm up
5 x 15 double unders or 40 singles (i did mainly singles and worked on double unders)
samson stretches
inch worm
PVC pass through
5 x handstand walk ups
more jump rope
strength: max press
5 - light
5 - light
3 - med
2 - med
1 - heavy
1 - max
worked my way up to 95lbs, couldn't get 100 at end. it will come.
WOD:
100 double unders or 300 singles (singles for me)
20 handstand pushups (10 standard, struggling, then 10 on box)
25 power clean (95lbs)
30 knees to bar
35 burpee deadlift (95lbs)
40 pull ups (red band, still HARD! something like 10-5-5-5-4-3-3-2-2-1)
100 double unders or 300 singles (singles for me)
27:50 - smashfest. still keep ing weight manageable and not having an ego. strict form and completing the workout not caring about time or anybody else.
Sunday Dec 11, 2011 #
Note
slept:6.5
12-630. late night picking up these slow guys from the airport
http://www.podiumcafe.com/2011/9/28/2455567/skil-s...
http://www.podiumcafe.com/2011/9/28/2455567/skil-s...
8 AM
Running 37:20 [3] 5.0 mi (7:28 / mi) +500ft 6:49 / mi
shoes: Zoot Kapalani
ghetto loop with pete & cub. kind of feeling yesterdays ride but still a solid run. decided to run the "40 min" loop instead of the hour. heading out to spin with the boys in a bit.
11 AM
Cycling-Road 2:16:00 [3] 40.61 mi (17.9 mph) +1804ft
headed down south with pete for a ride with the team. just showing them the coast. super fun ride & stoked to be able to ride with those guys and see how mellow "pros" actually go on easy days. good conversation. being surrounded by HTC & Trek-Leopard jersey's is kind of rad.
Saturday Dec 10, 2011 #
Note
slept:8.75
10-645. out for beers last night... been a while. I'm turning into a lightweight!
8 AM
Cycling-Road 3:51:00 [3] 70.5 mi (18.3 mph) +4117ft
totally epic ride with the crew (beth, pete, heather, wattie, & brandon).
home-oside bike path-old river rd-dirt road climb-w. lilac-couser-lilac-circle R-395-home.
good legs today. lead out on all the climbs. stoked that the CF workouts are not, in anyway, affecting my riding. i think they are actually helping and teaching to be able to suffer at a whole new level.
home-oside bike path-old river rd-dirt road climb-w. lilac-couser-lilac-circle R-395-home.
good legs today. lead out on all the climbs. stoked that the CF workouts are not, in anyway, affecting my riding. i think they are actually helping and teaching to be able to suffer at a whole new level.
Friday Dec 9, 2011 #
Note
slept:9.0
915-645. made up for last night.
a bit sore from CF but not trashed. back at it this morning!
a bit sore from CF but not trashed. back at it this morning!
9 AM
CrossFit/Strength 45:00 [3]
solid workout and arms were still quiviering when I got home 30 minutes later. working harder than I ever have before... maybe and any sport... and learning a lot!
warm up
1 k run
15/15 PVC pull throughs & over squats
shoulder, chest, back stretching
strength:
benchpress
3 x 10 (95 lbs - starting conservative, woking on form)
WOD for time.
1000m Row
50 hang snatch squat (55lbs)
30 pull ups (red band)
15:27
still not proficient at pull ups but getting better each session. not going to force going "heavy" or doing the heavies RX weight. want to make sure i am doing the lifts correctly.... and then will smash it!
warm up
1 k run
15/15 PVC pull throughs & over squats
shoulder, chest, back stretching
strength:
benchpress
3 x 10 (95 lbs - starting conservative, woking on form)
WOD for time.
1000m Row
50 hang snatch squat (55lbs)
30 pull ups (red band)
15:27
still not proficient at pull ups but getting better each session. not going to force going "heavy" or doing the heavies RX weight. want to make sure i am doing the lifts correctly.... and then will smash it!
1 PM
Cycling-Road (TT bike) 1:38:54 [3] 27.9 mi (16.9 mph) +919ft
rancho loop. mellow spin on TT bike with beth & pete. lets actually felt really good.
Thursday Dec 8, 2011 #
Note
slept:7.0
1030-530. weird. a bit of trouble falling asleep, never happens. then up early to drive to irvine.
8 AM
Running 20:50 [3] 2.62 mi (7:57 / mi) +330ft 7:06 / mi
shoes: Nike Lunar Elite +
run to crossfit. a little creaky starting out after being car for 2 hours.
9 AM
CrossFit/Strength 45:00 [3]
first "real" workout after intro classes. hour long class, 45mins of work. class 4 other dudes.
warm up:
6 rounds of:
8 push ups
8 squat jumps
8 kettlebell/band swings
gymnastics:
4 rounds of:
2 x skin the cat
1 min wall facing handstand
12 (6ea leg) roll up to pistol
WOD 21 * 15 * 9
sumo deadlift-high pull
28in box jump
* 200m weighted (sandbags over shoulders) run between 21/15 & 15/9
7:19
a lot more fun with a group of dudes. finished workout 2nd and all the other dudes have been doing CF for quite a while. this is getting addicting!
warm up:
6 rounds of:
8 push ups
8 squat jumps
8 kettlebell/band swings
gymnastics:
4 rounds of:
2 x skin the cat
1 min wall facing handstand
12 (6ea leg) roll up to pistol
WOD 21 * 15 * 9
sumo deadlift-high pull
28in box jump
* 200m weighted (sandbags over shoulders) run between 21/15 & 15/9
7:19
a lot more fun with a group of dudes. finished workout 2nd and all the other dudes have been doing CF for quite a while. this is getting addicting!
10 AM
Running 19:31 [3] 2.52 mi (7:45 / mi) +328ft 6:54 / mi
shoes: Nike Lunar Elite +
crossfit to home after workout. started feeling really good after the first mile and love running for sake of running/fitness with out a specific running race goal.
5 PM
Rowing 35:00 [3]
session with pete. made this one up... i have a ton of ideas for rowing workouts going forward.
5 min warm up
8 min steady
2 min ez
8 min steady w/ 20 stroke bursts (all out) on 2,4,6
2 min ez
8 min steady w/ 10 stroke bursts every min
2 min ez
5 min warm up
8 min steady
2 min ez
8 min steady w/ 20 stroke bursts (all out) on 2,4,6
2 min ez
8 min steady w/ 10 stroke bursts every min
2 min ez
Wednesday Dec 7, 2011 #
Note
slept:9.75
915-7. big night of sleep!
was supposed to row yesterday afternoon with pete, but we bagged it. he was tired, probably a good call for me too. CF is smashing me... in a good way.
was supposed to row yesterday afternoon with pete, but we bagged it. he was tired, probably a good call for me too. CF is smashing me... in a good way.
C • cf 1
8 AM
Cycling-Road 3:15:00 [3] 58.5 mi (18.0 mph) +3983ft
killer ride with the team. cold starting out but not too bad.
old castle loop.
thought the ride was going to be rough after 2 days of CF but by the time we reached san marcos i started feeling good. spent a lot of time on the front and chasing pete on old castle & then 395. Really good day on the bike!!
old castle loop.
thought the ride was going to be rough after 2 days of CF but by the time we reached san marcos i started feeling good. spent a lot of time on the front and chasing pete on old castle & then 395. Really good day on the bike!!
Tuesday Dec 6, 2011 #
Note
slept:9.0
920-620. in bed early, and slaying sleep.
a bit sore from yesterday in the upper body, lower body is good.
a bit sore from yesterday in the upper body, lower body is good.
7 AM
Running 24:41 [3] 3.18 mi (7:46 / mi) +292ft 7:08 / mi
run to crossfit. ran through the ranch trails to el camino. good warm up.
8 AM
CrossFit/Strength 45:00 [3]
last intro class.
worked on cleans, snatch, power clean/squat, and kipping pull ups (finally getting the hang of it, but still a lot of work to do to nail it)
WOD. Helen for time.
400m run
21 kettle bell swings (using 20kg kb for now, will work up to 24 kg)
12 pull ups (kipping using blue band, reduces body weight by 6lbs to work on form)
time: 10:14
had to take one quick break on last set of pull ups.
worked on cleans, snatch, power clean/squat, and kipping pull ups (finally getting the hang of it, but still a lot of work to do to nail it)
WOD. Helen for time.
400m run
21 kettle bell swings (using 20kg kb for now, will work up to 24 kg)
12 pull ups (kipping using blue band, reduces body weight by 6lbs to work on form)
time: 10:14
had to take one quick break on last set of pull ups.
C • RAD! 1
9 AM
Running 19:32 [3] 2.52 mi (7:45 / mi) +315ft 6:56 / mi
run home from CF. ran up the big climb. good way to end the session. Plan on doing this a couple of times a week.
Monday Dec 5, 2011 #
Note
slept:8.25
930-615. riding early, mellow before meetings. feeling pretty good after an easier weekend than normal.
7 AM
Cycling-Road (active recovery) 1:37:14 [3] 27.61 mi (17.0 mph) +681ft
cold morning spin. 43 degrees when I rolled... but had the right gear so I was never cold. up to O'side harbor and back. high cadence, no efforts.
3 PM
CrossFit/Strength 45:00 [4]
intro class 3 of 4 + WOD.
warmed up on rower then worked on:
overhead press
push press
jerk press
kipping pullups
knees to bar & knees to elbows
core
my WOD.
5 rounds for time:
7 deadlift
11 push press
21 air squats
9:54
pretty touch. super strong on the the deadlifts & squats but had to take some breaks to on the push presses on round 4 & 5.
one more intro class tomorrow and then game on.
warmed up on rower then worked on:
overhead press
push press
jerk press
kipping pullups
knees to bar & knees to elbows
core
my WOD.
5 rounds for time:
7 deadlift
11 push press
21 air squats
9:54
pretty touch. super strong on the the deadlifts & squats but had to take some breaks to on the push presses on round 4 & 5.
one more intro class tomorrow and then game on.
Sunday Dec 4, 2011 #
Note
slept:8.75
10-645. mellow night at home after b-day party & bbq. good food & good beers.
8 AM
Running 57:45 [3] 8.0 mi (7:13 / mi) +680ft 6:41 / mi
shoes: Zoot Kapalani
sunday morning run with trevor & pete. 8 mile hilly loop in the ranch. "tempo" pace. good running with boys and throwing down attacks on the hills!
10 AM
Cycling-CX (active recovery) 57:00 [3] 12.3 mi (12.9 mph) +837ft
mellow ride on CX bikes with Pete a couple hours after run. about 20 minutes on the ranch trails and then down to cardiff for a coffee, then back up to Encinitas to stop Skinfit HQ, then home.
12 PM
Strength/Core (home sesh) 10:00 [3]
quick session right after ride, before lunch.
100 crunches on ball
3 min plank (1 min front, 1 min L, 1 min R)
4 x 5 rollout push ups & 6 leg raises
20 arm TRX rows (10 each side)
50 TRX knee raises
20 TRX single squats (10 ea leg)
100 crunches on ball
3 min plank (1 min front, 1 min L, 1 min R)
4 x 5 rollout push ups & 6 leg raises
20 arm TRX rows (10 each side)
50 TRX knee raises
20 TRX single squats (10 ea leg)
Saturday Dec 3, 2011 #
Note
slept:6.5
1245-715.
gnarly, stressful cutover last night. so stoked it's behind me. should be pretty mellow through the holidays.
gnarly, stressful cutover last night. so stoked it's behind me. should be pretty mellow through the holidays.
8 AM
Running 32:00 [3] 4.25 mi (7:32 / mi) +200ft 7:12 / mi
mellow early morning jog with pete & trevor. leucadia loop.
9 AM
Cycling-Road 2:50:00 [3] 49.81 mi (17.6 mph) +2159ft
mellow ride with the crew. cool fall day and just rolling. mellow loop down through PB & a mid-ride coffee stop.
Friday Dec 2, 2011 #
Note
slept:9.0
930-630. ruling sleep right now. waking up at 630 w/o alarm everyday.
8 AM
CrossFit/Strength 45:00 [3]
intro day 2. total session was an hour but work was :45.
warm up:
800m run
2 rounds of:
10 T push ups
10 v-ups
10 samson stretches
intro/technique work:
deadlift
sumo deadlift high pull
rings
pistols/single leg squats
handstand pushups
WOD:
3 rounds, as many reps, 1 min each
pistols/single leg squat
sumo DL High pull
ring dips
pike pushups
row
rest
another complete smashing in 18 mins. i am thinking of hitting CF 4 days a week. need to consult with the doctor.
warm up:
800m run
2 rounds of:
10 T push ups
10 v-ups
10 samson stretches
intro/technique work:
deadlift
sumo deadlift high pull
rings
pistols/single leg squats
handstand pushups
WOD:
3 rounds, as many reps, 1 min each
pistols/single leg squat
sumo DL High pull
ring dips
pike pushups
row
rest
another complete smashing in 18 mins. i am thinking of hitting CF 4 days a week. need to consult with the doctor.
12 PM
Cycling-Road (active recovery) 1:38:30 [3] 29.0 mi (17.7 mph) +1404ft
mellow solo spin up to UCSD and back. stomping! legs felt great and could have rode much harder. saving it for sunday.
6:31 up Torrey Pines and not pushing it at all.
http://app.strava.com/rides/2540907#43103225
6:31 up Torrey Pines and not pushing it at all.
http://app.strava.com/rides/2540907#43103225
Thursday Dec 1, 2011 #
Note
slept:9.0
930-630. another 9 hour night.
8 AM
CrossFit/Strength 45:00 [5]
First crossfit elements class + WOD. pure awesomeness!
one on one class with coach... super cool dude. my age, knowledgable, and not a douche...
warmed up with 700m row and then worked on squat, kettlebell, box jump, pull up (jump & kipping) techniques. i am pretty solid on the all the squats, jumps, & kb but have a long way to get proficient at kipping pull up.
I thought that was going to be it but then he put me through the WOD.
200m run
20 wall ball
25 kb swings
30 box jumps
25 push ups
20 pull ups
25 push ups
30 box jumps
25 kb swings
20 wall ball
200m run
13:40. I was completely smashed doing the final 20 wall balls. muscle failure!.... I'm hooked....
one on one class with coach... super cool dude. my age, knowledgable, and not a douche...
warmed up with 700m row and then worked on squat, kettlebell, box jump, pull up (jump & kipping) techniques. i am pretty solid on the all the squats, jumps, & kb but have a long way to get proficient at kipping pull up.
I thought that was going to be it but then he put me through the WOD.
200m run
20 wall ball
25 kb swings
30 box jumps
25 push ups
20 pull ups
25 push ups
30 box jumps
25 kb swings
20 wall ball
200m run
13:40. I was completely smashed doing the final 20 wall balls. muscle failure!.... I'm hooked....
1 PM
Cycling-Road (active recovery) 1:31:00 [3] 24.4 mi (16.1 mph) +1181ft
mellow afternoon spin with beth. cruised the carlsbad hood loop... been a while. gnarly headwinds for the first hour and then cruising with a nice tail wind home. not hard efforts, but i had it in me.