Friday
2 x 800 meter run
(2:48, 3 minute rest, 2:51)
5 minute rest
Then
3 rounds for time of:
10 hang power cleans @155#
10 GHD sit-ups
(5:58)
Saturday, October 31, 2009
Friday, October 30, 2009
I've been busy busy since my last post, and now it's back to the routine. I'm going to backlog the best I can.
Thursday October 15.
Last Mountain Athlete session.
This one took 42:49.
On the 16th Tara and I headed to Bozeman, Montana so I could attend the Crossfit Nutrition Certification. I don't know why it's called a certification, because it's more like a seminar. That doesn't make it any less informative, though, it just means I didn't have to take a test, which I think would set a seminar and a certification apart. Anyway. The amount of information Robb Wolf presented was overwhelming and inspiring. Just based on the information presented I am totally convinced of the benefits of a paleo diet. Only changing my own diet will seal the deal, and I will be going grocery shopping soon. Robb Wolf suggested going totally gluten/dairy free paleo for 30 days to allow any digestive system damage to heal. Then, after you have adjusted, you can begin slowly to reintroduce some items to see how they are tolerated. Apparently, we all have different levels of Celiac, and don't realize how much we are affected until we have gone without. Personally, diet is THE limiting factor of my training.
From October 18th to 22nd I really did train, but I can't remember what I did. It must have been good!
On October 23rd Tara and I headed to San Francisco so Tara could run the San Francisco 1 day. It's a 24 hour race run on a 1 mile loop around Chrissy Field. San Francisco is beautiful and it was a great place to run. Tara had blister problems early on but soldiered through to finish up 53 miles. If you've ever had a blister on a hike or run, you know how painful it can be. Imagine going 20+ miles with a penny sized blister on the end of your little toe, and a blister under your entire big toenail, which at this point is already black. I'm really proud of her and I know it's only a matter of time until she reaches the 100 miles she wants so badly.
So now we're back, and it's time to get to work. Diet and training.
Thursday October 29
Squat cleans
135# x 5
155# x 1
185# x 1
205# x 1 PR
210# x 1 PR
Thursday October 15.
Last Mountain Athlete session.
This one took 42:49.
On the 16th Tara and I headed to Bozeman, Montana so I could attend the Crossfit Nutrition Certification. I don't know why it's called a certification, because it's more like a seminar. That doesn't make it any less informative, though, it just means I didn't have to take a test, which I think would set a seminar and a certification apart. Anyway. The amount of information Robb Wolf presented was overwhelming and inspiring. Just based on the information presented I am totally convinced of the benefits of a paleo diet. Only changing my own diet will seal the deal, and I will be going grocery shopping soon. Robb Wolf suggested going totally gluten/dairy free paleo for 30 days to allow any digestive system damage to heal. Then, after you have adjusted, you can begin slowly to reintroduce some items to see how they are tolerated. Apparently, we all have different levels of Celiac, and don't realize how much we are affected until we have gone without. Personally, diet is THE limiting factor of my training.
From October 18th to 22nd I really did train, but I can't remember what I did. It must have been good!
On October 23rd Tara and I headed to San Francisco so Tara could run the San Francisco 1 day. It's a 24 hour race run on a 1 mile loop around Chrissy Field. San Francisco is beautiful and it was a great place to run. Tara had blister problems early on but soldiered through to finish up 53 miles. If you've ever had a blister on a hike or run, you know how painful it can be. Imagine going 20+ miles with a penny sized blister on the end of your little toe, and a blister under your entire big toenail, which at this point is already black. I'm really proud of her and I know it's only a matter of time until she reaches the 100 miles she wants so badly.
So now we're back, and it's time to get to work. Diet and training.
Thursday October 29
Squat cleans
135# x 5
155# x 1
185# x 1
205# x 1 PR
210# x 1 PR
Wednesday, October 14, 2009
Workout
(1) Run 5k for time
(20:49) PR!
5 minute rest
(2) Row 5k for time
(21:18)
I really did not expect to improve my run time, especially after yesterday's workout. My legs ached so bad last night that I was only able to sleep about an hour. I actually got up around 3 a.m to take some ibuprofen. I was about 1 minute and 30 seconds slower on the row.
(1) Run 5k for time
(20:49) PR!
5 minute rest
(2) Row 5k for time
(21:18)
I really did not expect to improve my run time, especially after yesterday's workout. My legs ached so bad last night that I was only able to sleep about an hour. I actually got up around 3 a.m to take some ibuprofen. I was about 1 minute and 30 seconds slower on the row.
Tuesday, October 13, 2009
Tuesday
Warm up
2 rounds of barbell complex @75#
One round of the barbell complex=
6x deadlift
6x bent over row
6x hang power clean
6x front squat
6x push press
6x back squat
6x push up
Workout
(1) Work up to 3RM deadlift
315#
(2) 3 rounds for time of:
2 deadlifts @315#
10 burpee-pull up-knees to elbows
20 weighted walking lunges @2x 35# kb's
(13:14)
(3) 100 back squats@135# for time & every minute on the minute do 3 burpees
(16:59)
(4) 5x 200m sprints w/ 30 seconds rest between each
I got this workout from the Sealfit site. Part two was supposed to be 5 rounds, and part 3 was supposed to be 5 burpees on the minute. I had to scale. I am humbled. I fear what tomorrow will bring to my legs.
Warm up
2 rounds of barbell complex @75#
One round of the barbell complex=
6x deadlift
6x bent over row
6x hang power clean
6x front squat
6x push press
6x back squat
6x push up
Workout
(1) Work up to 3RM deadlift
315#
(2) 3 rounds for time of:
2 deadlifts @315#
10 burpee-pull up-knees to elbows
20 weighted walking lunges @2x 35# kb's
(13:14)
(3) 100 back squats@135# for time & every minute on the minute do 3 burpees
(16:59)
(4) 5x 200m sprints w/ 30 seconds rest between each
I got this workout from the Sealfit site. Part two was supposed to be 5 rounds, and part 3 was supposed to be 5 burpees on the minute. I had to scale. I am humbled. I fear what tomorrow will bring to my legs.
Wednesday, October 7, 2009
Wednesday Mountain Athlete session.
I got 45 reps for the sprints and 57 reps for the sandbag get ups. As usual, this whole thing took a long time. 1 hour 30 minutes. I am very tired.
I got 45 reps for the sprints and 57 reps for the sandbag get ups. As usual, this whole thing took a long time. 1 hour 30 minutes. I am very tired.
Monday, October 5, 2009
Monday
Mountain Athlete session.
I slept in this morning, and in doing so, committed myself to working out alone. I set the timer as I started the warm-up to make sure I didn't slack. The whole enchilada took 50 minutes. The front squats and power cleans felt very easy at 95lbs, the step ups had me huffing and puffing and the run almost made me puke. I'm planning on an ambitious run schedule for next year, so it feels right to get a solid start by training longer.
Mountain Athlete session.
I slept in this morning, and in doing so, committed myself to working out alone. I set the timer as I started the warm-up to make sure I didn't slack. The whole enchilada took 50 minutes. The front squats and power cleans felt very easy at 95lbs, the step ups had me huffing and puffing and the run almost made me puke. I'm planning on an ambitious run schedule for next year, so it feels right to get a solid start by training longer.
Sunday, October 4, 2009
Feeling lighter
Friday
Mountain Athlete session HERE
My sprints were slower. Slower by 6 reps, so I got a one minute foul. My reps for the 5 rounds of sprints were 40 and I got 7 more for my foul. My sandbag get ups were much better. I went from 35 get ups last time, to 55 this time. A lot of that is just getting "comfortable" with the movement. The Scotty Bobs, dips and rope pulls sucked, and took a long time.
Saturday
4 hour trail run/hike at night. 7-11pm. Good times, easy pace.
Mountain Athlete session HERE
My sprints were slower. Slower by 6 reps, so I got a one minute foul. My reps for the 5 rounds of sprints were 40 and I got 7 more for my foul. My sandbag get ups were much better. I went from 35 get ups last time, to 55 this time. A lot of that is just getting "comfortable" with the movement. The Scotty Bobs, dips and rope pulls sucked, and took a long time.
Saturday
4 hour trail run/hike at night. 7-11pm. Good times, easy pace.
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