Today's WODs

Tonight at Sportfit...


1st WOD
Overhead squat 1-1-1-1-1-1-1 reps


115#


2nd WOD
Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Airsquats


17:37

Today's WODs

Very tired today...  Not a great workout today, but it will be $ in the bank later.


1st WOD
Death by 10 m
12 +12 ug.


2nd WOD
Cindy
16 Rounds ug.

Today's WODs

Sportfit tonight!


1st WOD
10,9,8,7... 4,3,2,1
Power Cleans @ 105
Rig Dips (Band Assisted)
Wall Ball @ 16#
13:37?


2nd WOD
3x400m 1 min rest inbetween
1:28, 1:29, 1:30


3rd WOD
5 Pushups
10 Situps
15 Air Squats
3:13

Rest Day

First day of school... time to rest!

Today's WODs

TEMPO 90%

5k @ 8mph

Today's WODs

1st WOD


Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


As Rx'd
11:28


Learned how to do kipping pull-ups... Unbroken until 15!


2st WOD


2x Repeats by Time  2x12min, Rest 2 min Between intervals

1st 12 min

2nd 12 min

Today's WODs

Thursday was a rest day...

Had my first day of work and the Open House. Tired.

Friday

Warmup

1st WOD

Tabata 20:10x8

2nd WOD

Karen

9:00 w/18# ball

Today's WODs

5k TT

22:47

Here is the business...

Mile Warm-up and cool down; 5 mi. total

Today's WODs

I took it easy today and just went to SportFit.

1st WOD

Warmup

35# Plate Push x20 for time

3:13?

2nd WOD

180 Degrees of Seperation

5 Rounds for Time

• 20 Burpees
• Run to spot outside
• 20 Calf Raises (rest)
• Run to new spot
• 20 Alternating jump lunges
• Return for Burpees

20:02 (?)

3rd WOD

AMRAP 12 min.

20 X-Mountain Climbers

20 Spiderman Lunges

20 Supermans

11(40)

Today's WODs

1st Workout

CrossFit

Double-under for 2 minutes

Sit-up for 2 minutes

Double-under for 90 seconds

Sit-up for 90 seconds

Double-under for 1-minute

Sit-up for 1-minute

Double-under for 30 seconds

Sit-up for 30 seconds

I just jumped rope rather than DUs; Good practice because I can't even remember the last time I did that.

2nd Workout

Hill Sprints

I'm looking for alternatives to Tabada Treadmill; hill sprints might be good.

3rd Workout

Bouldering

I just got some new jibs. Climb and set new feet fro the problems.

Training Update

Last week was good; 39 miles and everything felt good.

So far, this week has been going well too.  The highlight was my first "real" long run; an 18 miler at Clear Creek MetroPark.  That is a terrific trail system.  Good hills, trails are in great shape, and it's very scenic.  

I did a good job with fueling.  Every hour I had about 8 oz. of Gatorade and a Strawberry Clif Shot.  No stomach issues!  I also walked for fueling; it only took 2-3 minutes each time without being rushed to get everything I needed.

In terms of strategy, I walked only very short segments on the steepest of grades.  The energy and abuse saved from my Achilles were well worth it!

Its funny to think that my longest "long run" for my first marathon was only 18 miles.  I know I'll be ready.

Today I had a great 6 mile run in a downpour and practiced for about an hour. 

6 miles...

Not a big deal to some, but I ran a great 6 mile time tonight... 51 minutes.  Went to Sportfit right afterward; good workout there too.  Didn't need the puke spot.  Whew!

I had some other things to write, but I already forgot! ug.

Post Run

It was a good run... 12 miles in 1:45.  Di did well too, especially when considering she has had a rough first trimester!  I'm thankful we had a chance to spend the afternoon together.

My practice is getting stronger too.  I've reached the point of my training where maintaining flexibility is critical to keeping injuries at bay (and to continue healing my Achilles!).  It might sound goofy to some serious practitioners, but the Yoga for Runners is a nice 15 min. way to release at the end of a run.  I've used it 5 or 6 times and have already noticed a difference.

The rest of this week should not be too hard; 36 mi., 2 w/o's @ Sportfit, climbing, and yoga...

Long Run

Keeping my training interesting is always a challenge...  Today, Di and I are going to Highbanks Metropark so I can get in my long run for the week.  I have just finished my base training phase and am now beginning to build.  Today should not be too bad, only 12 mi; two laps of the main trail system.

Running with my ipod has helped.  Podrunner has been especially motivating; DJ Steveboy has mixed up some nice tunes lately and I am grateful.

Onward and Upward!