Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 1, 2012:
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Sunday Jan 1, 2012 #
Note
slept:8.0
1030-630. no late night partying for us... instead an awesome dinner and some wine.
so stoked to get 2012 started.... ready for a very FUN year!
so stoked to get 2012 started.... ready for a very FUN year!
9 AM
CrossFit/Strength 45:00 [3] 2.25 mi (20:00 / mi)
so stoked i went to this work out.... a good one. going to start logging the running i do during the workouts to keep track since we ran quite a bit today.
WU:
800m run
2 rounds:
3 inch worms
6 T push ups
9 (x4) arm circles
12 pvc pass throughs
15 jumping jacks
Gymnastics Skill Training
Ball Up / Pull To Inverted Hang / Skin The Cat / One Leg Front/Back Lever
- getting good on the rings.... fun.
WOD:
AMRAP in 20min
400m Run
5 Squat-Clean Thruster (75lbs)
10 Knees-To-Elbows
6 full rounds + 400m run, 5 Squat-Clean Thruster, 2 Knees-To-Elbows
WU:
800m run
2 rounds:
3 inch worms
6 T push ups
9 (x4) arm circles
12 pvc pass throughs
15 jumping jacks
Gymnastics Skill Training
Ball Up / Pull To Inverted Hang / Skin The Cat / One Leg Front/Back Lever
- getting good on the rings.... fun.
WOD:
AMRAP in 20min
400m Run
5 Squat-Clean Thruster (75lbs)
10 Knees-To-Elbows
6 full rounds + 400m run, 5 Squat-Clean Thruster, 2 Knees-To-Elbows
11 AM
Cycling-Road (active recovery) 2:26:00 [3] 39.75 mi (16.3 mph) +2096ft
Happy New Year! Awesome, mellow ride with beth after crossfit. perfect weather. no knee or arm warmers... soaking up the sunshine.
elfin-del dios-fairbanks ranch-coast-home
elfin-del dios-fairbanks ranch-coast-home
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.