Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 11, 2011:
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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.