Warm-up: mobility work
WOD: "Joshie"
20# dumbbell snatch, 21 reps, right arm, left arm
21 pushups
20# dumbbell snatch, 15 reps, right arm, left arm
15 pushups
20# dumbbell snatch, 9 reps, right arm, left arm
10 minutes. Absolutely terrible effort today. Was devestated from "Linda" and 400 meter walking lunges on Thanksgiving. Need serious work on snatches from the floor. Need to step up intensity.
29 November 2009
28 November 2009
Sunday 29NOV09
Warm-up: shoulder mobility work
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 225#
Bench Press: 135#
Medicine Ball Cleans
32.43
Can't imagine doing this WOD as rx'd. Back was so shredded after doing so many deadlifts. Was able to get through all sets of bench press unbroken, which was surprising. Next time, hope is to keep 225# for deadlift, increase to 145# for bench press, and add in 95# cleans.
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 225#
Bench Press: 135#
Medicine Ball Cleans
32.43
Can't imagine doing this WOD as rx'd. Back was so shredded after doing so many deadlifts. Was able to get through all sets of bench press unbroken, which was surprising. Next time, hope is to keep 225# for deadlift, increase to 145# for bench press, and add in 95# cleans.
27 November 2009
26 November 2009
Friday 27NOV09
Warm-up: jump rope practice
WOD: Complete AMRAP in 20 minutes of:
10 Double-unders
10 Sit-ups
10 Back extensions
Screwed up. WOD was supposed to be sets of 15, not ten. Anyways, completed 17 rounds plus Double-unders. Legs were still stiff from yesterday's lunges. Looking forward to day off tomorrow.
WOD: Complete AMRAP in 20 minutes of:
10 Double-unders
10 Sit-ups
10 Back extensions
Screwed up. WOD was supposed to be sets of 15, not ten. Anyways, completed 17 rounds plus Double-unders. Legs were still stiff from yesterday's lunges. Looking forward to day off tomorrow.
25 November 2009
Thursday 26NOV09
Warm-up: 400 meter Run
WOD: 400 meter Walking lunge
18.52
One of the most difficult WODs that I've done in a while. MC came along for the ride and actually finished just after me. Legs were locking up really bad towards the end. Now, it's time for turkey!
WOD: 400 meter Walking lunge
18.52
One of the most difficult WODs that I've done in a while. MC came along for the ride and actually finished just after me. Legs were locking up really bad towards the end. Now, it's time for turkey!
24 November 2009
Wednesday 25NOV09
Warm-up: Row 500 meters
WOD:
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
110-110-110-110-110
135-135-135-135-135
135-135-115-115-115
Felt great up until the second set of Push Jerk. Shoulders were incredibly fatigued -- decided to drop weight for last three sets. Need to focus on re-dip on Push Jerk to move up in weight.
WOD:
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
110-110-110-110-110
135-135-135-135-135
135-135-115-115-115
Felt great up until the second set of Push Jerk. Shoulders were incredibly fatigued -- decided to drop weight for last three sets. Need to focus on re-dip on Push Jerk to move up in weight.
23 November 2009
Tuesday 24NOV09
Rest Day
Much needed after last three workouts. Going to spend the evening buying groceries for Thanksgiving. I've been tasked with turkey, gravy, mashed potatoes, and stuffing. MC is in charge of cranberry sauce, corn pudding, and pumpkin pie. JAC is bringing his famous green-bean casserole and, of course, some wine.
Much needed after last three workouts. Going to spend the evening buying groceries for Thanksgiving. I've been tasked with turkey, gravy, mashed potatoes, and stuffing. MC is in charge of cranberry sauce, corn pudding, and pumpkin pie. JAC is bringing his famous green-bean casserole and, of course, some wine.
22 November 2009
Monday 23NOV09
Warm-up: hip/shoulder mobility work
WOD: Complete as many rounds as possible ("AMRAP") in 20 minutes of:
25 Burpees
Squat w/ 45# dumbbells in hands, 15 reps
3 rounds plus 15 Burpees
Horrible effort tonight. Gym was super-crowded and wasn't able to occupy the squat rack, which was rx'd workout. Had to sub in dumbbells, which wasn't great. Burpees were killer, as always. Looking forward to day off tomorrow.
Post-WOD: sit-ups and back extensions
WOD: Complete as many rounds as possible ("AMRAP") in 20 minutes of:
25 Burpees
Squat w/ 45# dumbbells in hands, 15 reps
3 rounds plus 15 Burpees
Horrible effort tonight. Gym was super-crowded and wasn't able to occupy the squat rack, which was rx'd workout. Had to sub in dumbbells, which wasn't great. Burpees were killer, as always. Looking forward to day off tomorrow.
Post-WOD: sit-ups and back extensions
21 November 2009
Sunday 22NOV09
Warm-up: shoulder mobility work
WOD: For time:
21 Handstand push-ups ("HSPU")
400 meter Run
21 dead-hang pull-ups ("pu")
15 HSPU
400 meter Run
15 dead-hang pu
9 HSPU
400 meter Run
9 dead-hang pu
34.16
HSPU took much longer than expected. Runs were done on treadmill set at 10.0 with 1.0 incline. Dead-hang pu were difficult, as always. Kept switching grips to make it easier.
WOD: For time:
21 Handstand push-ups ("HSPU")
400 meter Run
21 dead-hang pull-ups ("pu")
15 HSPU
400 meter Run
15 dead-hang pu
9 HSPU
400 meter Run
9 dead-hang pu
34.16
HSPU took much longer than expected. Runs were done on treadmill set at 10.0 with 1.0 incline. Dead-hang pu were difficult, as always. Kept switching grips to make it easier.
20 November 2009
Saturday 21NOV09
Warm-up: Row 500 meters
WOD: Deadlift 1-1-1-1-1-1-1 reps
225
245
265
275
295
315
325(pr)
Went up slowly on last rep; need to add more sit-ups and back extensions to strengthen lower back for next max-out.
Post-WOD: Overhead Squat practice w/ PVC pipe
WOD: Deadlift 1-1-1-1-1-1-1 reps
225
245
265
275
295
315
325(pr)
Went up slowly on last rep; need to add more sit-ups and back extensions to strengthen lower back for next max-out.
Post-WOD: Overhead Squat practice w/ PVC pipe
Registration
Registered for the National Half Marathon this morning. The race will take place on 20 March 2010 in Washington, DC.
Various websites recommend a 12-week training regimen for a half marathon, which, for this race, would commence in late December. My intention is to follow the CrossFit main site WOD from now until late December. Once I enter the 12-week window, I intend to run three times per week: a track day; a middle-distance day; and a long-run day on the weekend. In addition, I'll continue following CrossFit, but will modify as necessary to prevent over training.
This blog will document my training for the race. Hope is to demonstrate that an individual can sufficiently prepare for a long-distance race by cross-training, as opposed to a strict running program. Goal, as of now, is to complete the half marathon in under 01.30.
Comments -- and encouragements -- are welcome. Also, if anyone is interested in joining in on this program, please let me know.
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