Sunday, December 27, 2009
Got lucky w/ this one. I hit the gym and forgot some tunes of course but still got after it. I Warmed-up easy w/ 10 minutes on the Treadmill and then threw in 10 Clockwise 12# MB Circles, 10 20# DB Swings, 10 12# MB Russian Twists, 10 20# DB Swings, 10 12 # MB Russian Twists, 20 Db Swings & 10 Counter-Clockwise 12# MB Circles. Next I hit 5 120# Gravitron Pull-ups. Then I ripped 5K on the Rower in 21:14 my first sub-22:00 time in 3 years. I cracked around 3500m but held on to a good time.
Tuesday, December 15, 2009
Friday, December 11, 2009
Thursday, December 10, 2009
Monday, December 7, 2009
20 minutes as many rounds as possible (AMRAP)
I scaled it down to 15 minutes and swapped in 30# DB shoulder presses and hit 11 rounds w/ about 12 secs to spare. It was fully because Spencer kept trying to crawl under me during the pushups and during Round 8 I collpsed on him and rolled over on his tail and he ran off and watched the rest of the workout from the doorway. He forgave me and wanted to lick my face during recovery at the final bell.
Wednesday, December 2, 2009
Tuesday, December 1, 2009
Monday, November 30, 2009
Sunday, November 29, 2009
Hero workout for time:
21 reps 40lb Dumbbell Snatch, right arm
21 L pullups
21 reps 40lb Dumbbell Snatch, left arm
21 L Pullups
I did 3 rounds 10 reps, 12 reps, 10 reps with 30lb dumbbells and switched in Dumbbell Presses.
My arms felt really sore from yesterday but I finished in 8:15
Benchmark workout for time:
Deadlift: 1 1/2 bodyweight
Bench Press: bodyweight
Clean: 3/4 bodyweight
Scaled-down in 10:12
My knee needed a break so I subbed in Good Mornings, Pushups and 30# Dumbbell Cleans. Working out at home means I lack some equipment. I did this after work and before the UGA game and ended up watching the first drive on DVR before I caught up.
Friday, November 27, 2009
Scored 264 for total reps.
DB Swings: 7/7/7/7/7/7/8/9 (59)
DB Press: 9/9/8/9/8/8/7/7 (65)
Air Squats: 10/10/10/8/9/9/11/10 (77)
SDLHP: 8/8/7/7/8/8/8/9 (63)
Tuesday, October 6, 2009
It took under 40 minutes with most of my 400's in the low two's I went 1:55 for the last and sub-2:00 for run #3. Next workout, I'll start w/ a 400. I really struggled, the time off because of my calf puts me behind previus times. I used the Men's Health Medicine Ball Workout w/ a 10 lb med ball and ran a 400m on the trail in KSO's.
Monday, September 21, 2009
1 cycle of the Dirty Dozen
12 reps each: Medicine Ball Circles/Medicine Ball Russian Twist/Deadlift/Pushup/Overhead Squat/Alternating Dumbbell Curls/Ab-Mat Situp/Dumbbell Shoulder Press/Back Extensions/Dumbbell Swing
I'll increase the number of cycles through the end of October and add Ruunning Intervals in a couple wee. Didn't work much of a sweat but I felt my lack of muscular endurance after the Deadlifts.
Sunday, September 20, 2009
CrossfitEndurance WOD: 15:00 90% Concept2 Rower--3562m
My HR battery died so I guesstimated my effort for 90% and was all over the place. Felt fluid but I'm about 6 sec/500m slow for now. I also used the #10 Dampers setting w/ a slow stroke for minute pace (around 30) so I might change that up. I played some AD/DC on the iPod and it worked!
Crossfit WOD: Rest Day (Whew!)
Followed it w/ Yoga Practice.
Tuesday, July 7, 2009
Monday, July 6, 2009
Sunday, July 5, 2009
Saturday, July 4, 2009
Monday, June 22, 2009
Today, we rode the same course and thankfully a storm blew in and we got rained on dropping the temperature down and even with the headwind the ride went good. I felt like I was dancing on the pedals the whole ride and never felt my gears. We finished w/ a short run off the bike to groove our legs for triathlon running.
Thursday, May 28, 2009
Tuesday, May 26, 2009
Saturday: 1000yd Swim Time Trial in 18:30 & Michael in 17:51 & I lost my BlackBerry in my shoe.
Thursday: Medicine Ball Sprints: 25:54 w/ 6 400m interval (and I swallowed a bug during the second run).
More importantly, SnowLep's boys (Dude & Sweet) rocked the 5-and-under Fun Run. I even got to hop out on the course and high-five the champs during the homestretch. Now SnowLeps's boys are six and shouldn't be in the race but like Jesse "the Mind" Ventura says: "Win when you can, lose when you must; but, always, aways CHEAT!" I freakin' loved it! It ain't like those stupid, little 2-year-old losers Dude & Sweet smoked will grow up to be worth anything; they're from california not Georgia and all they're asleep at the whell parents suck, too. However, SnowLep did the so-called right thing an DQ'd the fellas so all's well that ends well--except my dream of Dude & Sweet dominating the 5-and-under Fun Run circuit.
The day went long, though; we hit River City Brewing where Captain Kev rocked a liter Hefe and the we all rolled to the suckramento zoo to watch snow leopards, flamingos and me yawn.
Thursday, May 21, 2009
Actually, he seems strangely calm.
That'll be me when I get run from Verdi.
Wednesday, May 20, 2009
Tuesday, May 19, 2009
20 MB Circles/20 Ball Slams/20 Standing Russian Twists
20 Squat to Presses/20 MB Sit-ups/20 Rocky Solos/20 Toe Touchers
20 45 degree twists/20 diagonal touches
20:52 (1:41/1:45/1:45/1:41 splits for the 400's)
I forgot one of the exercises and didn't set-up my area before hand so the time is off. In the future, I'll break the exercises into sets of two and up the 400's to six and work up from a 10 lb medicine ball to 20lb.
Monday, May 18, 2009
Monday, May 11, 2009
Sunday, May 10, 2009
Thursday, May 7, 2009
3 rounds for time
50 Back Extensions
Now I get to focus on recovery and race on Sunday!
Wednesday, May 6, 2009
Tuesday, May 5, 2009
4 rounds 400m Run/5 Box Jumps/15 Wall Balls w/ 10# Medicine Ball for time.
I hit the Nature Trail during lunch for a workout w/ a little running. The weather totally blew--as in 40-45 mph gusts. I found it just special when a wind gust blew the ball and it hit me right in the nose. Thankfully it didn't bleed but it rattled me a bit. My run splits seemed really weird 1:42/2:00/1:56/1:42 but I think getting hit in the nose distracted me.
Sunday, May 3, 2009
Monday, April 27, 2009
scaled down w/ gravitron set @ 100 lbs
as many rounds as possible in 15 minutes
3 pullups/6 dips/9 squats
I finished four rounds but the workout scores as an epic fail. I started feeling pain in my neck so I shut it down early. A little recovery and advil goes a long way so I should be up to the task tomorrow.
Sunday, April 26, 2009
10# Medicine Ball Slam
30# Dumbbell Swing
11:54 w/ RI down to 150 bpm
This workout really works anywhere you can take a medicine ball and a dumbbell to. Again, I picked a high intensity workout with a bunch of leg work and some upper body work to help during stair climbing.
Wednesday, April 22, 2009
Tuesday, April 21, 2009
Since I ran at lunch, I went with a ConceptII (C2) rower for my workout.
12:00 Time Trial
I knocked out 2922m and look forward to topping 3K in the future.
Now I get to celebrate with a Palo Santo Marron--ah yeah!
I gps'd a good 400m loop on the Verdi Nature Trail to get some interval training in.
Workout Time: 15:13
400m Run (1:36)
21 Pushup/10# Medicine Ball Slam
400m Run (1:43)
15 Pushup/10# Medicine Ball Slam
400m Run (1:45)
9 Pushup/10# Medicine Ball Slam
400m Run (2:00)
I really cracked on the uphill of the last 400m.
First back to back WOD's in awhile and today topped 80 degrees as opposed to last week's snow it seemed crazy.
Monday, April 20, 2009
2K C2 Rower: 9:21
Went slow >30 strokes/min and focused on long pulls
15 sec work/45 sec recovery
70lb Dumbbell Sumo Deadlift High Pulls (SDHP)
Round 1: 6/7
Round 2: 6/8
Round 3: 7/11
Round 5: 8/13
Total 84 reps
2K C2 Rower: 9:11
same as warmup
I scaled the workout down from Crossfit Football and figured this workout supports stair-climbing, which became a big part of my life last week. I switched to SDHP's to get some upper body work to help with pulling on hand rails and the box jumps train elasticity in the legs. I felt really fluid throughout the workout as opposed to yesterday's race that just felt sluggish.
Thursday, April 16, 2009
I met Slowrunner77 at Rancho San Rafael and jogged down to the Circus Circus to do a couple runs 28 floors up the stairwell. I cracked early and often. First trip up 4:32, second trip up 5:16. Then a death march back to the jeep with hills. Now it's off to work.
Tuesday, April 14, 2009
Sunday, April 12, 2009
Thursday, April 9, 2009
Tuesday, April 7, 2009
50 Back Extensions
Finished in 19:58 with run splits of 3:59/4:02/3:59.
I really felt Sunday's effort in my legs and cracked on the third 800 but kept one foot in front of the other. The 800's include a bit of a hill as I run on the Verdi Nature Trail (I need to figure out how to post the trail's specs) but not cramping during 3 sets of 50 crunches give me hope.
Tuesday, March 17, 2009
Sunday, March 1, 2009
Thursday, February 26, 2009
Tuesday, February 24, 2009
I cruised to the gym after work to rip a 2K TT. I warmed up with some arm circles, leg swings, hip rotations, glute bridges and sumo squats. Then I hit the Gravitron Machine for some 100# assisted pull-ups (2,3,2,2,4 ((I followed the 100 push-up challenge plan))) and then hit the rower for 2K in 7:50 w/ 155 avg hr & 168 max hr (roughly 83% of 220-age hr). I think I went under 8 minutes once before so this might be a PR but I felt pretty solid while redlining. Then I walked the indoor track until my hr got under 112.
Finally, I broke out my massage stick and gave my calves some attention so I should get put back together again.
Oh yeah, a sub-8 min means a reward I went with a Green Flash Le Freak.
Sunday, February 22, 2009
I wanted to baby my sore right calf today but Slowrunner77 invited me to cheerlead (called me out) so I rented some snowshoes and got my mind right for the Lake Tahoe Fresh Tracks 5k Snowshoe Race. Turi (I ain't got a nickname for him yet) kindly drove and Team Library Dork (TLD) headed uphill to Tahoe to run in the snow. I broke one of my few rules about racing and ran with untested equipment. I never in my life wore snowshoes and really struggled to try them on @ Eclipse Running (Reno's Awesome Running Store!). I spent a restless night worrying about snowshoeing.
We got up to Camp Richardson and it ended up raining instead of snowing so I figured to put in a hard day at the office. After the normal pre-race lollygaggin', the race started. Snowshoe starts differ from other races because of the spray of snow from everyone taking off but after a hunerd meters everything settled into a normal race experience. Snowshoeing expends more energy but you put one foot in front of the other and go to the finish. The effort seemed weird because the distances felt off based on the workload. I really felt the effort during the second mile but finished in 37:38. They measured the course long but my GPS measured short but I know my famous "run the tangents" "strateegery" saved me several steps.
Slowrunner77 took the overall win; Turi finished top-five and second in his age-group and I took third in my age-group; so the TLD made the Washoe County Library System look good. I hate SnowLep missed the race but she can borrow my award until she wins next year.
Friday, February 20, 2009
Thursday, February 19, 2009
Wednesday, February 18, 2009
my father takes a great deal of pride in his mother's Irish ancestry. He and my Aunt Lorraine did a bunch of genealogy and tracked the family back to Ireland. Interestingly, my family worshipped as Protestants so the records in Ireland end up a tad more murky than Catholic folks. To honor my father, I decided to start brewing an Irish Stout every year to enjoy on St. Patrick's Day.
Today I bottled the first batch. I used the mrbeer.com to make a batch. I consider mrbeer.com idiot proof because I bought the kit, brewed a batch and nobody got the ptomaine poisoning. I plan on using slowrunner77 as a consultant (without asking him of course) and we'll see what's what.
Here's the recipe:
1 can Irish Stout extract with the added yeast pack
1 can Creamy Brown extract
1 pack Booster
regular sugar prime
I plan on tweaking the recipe with another Booster pack on the next boil and using raw sugar to prime the next batch.
Tuesday, February 17, 2009
Warm-up: 2K row 9:09
12x135# Barbell Deadlift
Cool-down: 2K row 8:53
I really lollygagged the warm-up and prefer more consistent times.
Monday, February 16, 2009
Before and after w/ the team back in street clothes collecting the loot. Yep, pink shorts count as street clothes for Slowrunner77.
When you finish as the team donkey, you get to be a clothes rack.
Sunday, February 15, 2009
Based on the course's hills I consider the race much like a triathlon leg so I feel I get the opportunity to post some improved times during triathlons later in the year.
After the race, we sampled Avery Brewing's Hog Heaven Barleywine and Alaska Brewing's Barleywine. While we lacked a bonfire, It seemed pretty cool to sip a proper malt beverage in the snow. Slowrunner ranked Hog Heaven higher, Turi ranked Alaska higher, Snow Lep thought they both seemed pretty strong and I barely rank Hog Heaven higher because of the hop profile, but I really waffled.
Well Week One training went well and we'll see what happens March 16th -- my next race.
Hey gator fan, "Do the jean shorts fit with a Hoop Dawg boot in your arse!"
Thursday, February 12, 2009
I took an easy jog on the Verdi Loop 3.27 miles in 33:07--slower than slow. I withstood the temptation to run intervals because I want to run faster in June not January. I felt cold and slow so that motivates me for Sunday. I might be running in the snow, though. The Second Graders at Verdi Elementary love my toughness because I run in shorts everyday so I got to fire them up about being tough Verdi Kids (best part of my job).