Warm-up: yoga toes; foam roller; and tennis ball on foot
Long distance run: 5 miles
Route turned out to be more like six miles. Ran from apartment, down Tilden Street, onto Rock Creek Park trail, to the stop sign before the exercise trail, and back. Took slightly over 45.00. Legs felt great considering it was first run over 5K in a few months. All in all, it was three good runs this week.
31 December 2009
30 December 2009
Thursday 31DEC09
Warm-up: foam roller; shoulder/hip mobility
WOD: "Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
35.29
Great workout to end the year. Kept it steady on pull-ups to prevent hands from ripping. Push-ups were difficult, as usual. Still having trouble with flexibility on squats; should probably stop wearing blue shoes for working out. Squats seem easier when wearing New Balances. Goal for next time will be sub-30.00.
WOD: "Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
35.29
Great workout to end the year. Kept it steady on pull-ups to prevent hands from ripping. Push-ups were difficult, as usual. Still having trouble with flexibility on squats; should probably stop wearing blue shoes for working out. Squats seem easier when wearing New Balances. Goal for next time will be sub-30.00.
Wednesday 30DEC09
WOD: Press 3-3-3
115-120(pr)-120
Awesome effort today; felt strong. Max one rep press during last CFT was 125#; thus, it was surprising to get 120# for three. Looking forward to a new max, possibly 135# . . .
Post-WOD: for time:
Row 1K
45# push press, 50 reps
30 pull-ups
07.20
Was supposed to be thrusters instead of push press, by KF screwed it up. In any event, it was a great WOD and I finally beat him in something. Enjoying workout out at CrossFit Bolling and not looking forward to returning to the Navy Yard next week.
Middle distance run: 3K (1.86 miles)
Performed on treadmill at 1.0 incline and 8.5 speed. Body was pretty tired after working out already in the afternoon. Felt difficult even though I've done 5K at that speed recently.
115-120(pr)-120
Awesome effort today; felt strong. Max one rep press during last CFT was 125#; thus, it was surprising to get 120# for three. Looking forward to a new max, possibly 135# . . .
Post-WOD: for time:
Row 1K
45# push press, 50 reps
30 pull-ups
07.20
Was supposed to be thrusters instead of push press, by KF screwed it up. In any event, it was a great WOD and I finally beat him in something. Enjoying workout out at CrossFit Bolling and not looking forward to returning to the Navy Yard next week.
Middle distance run: 3K (1.86 miles)
Performed on treadmill at 1.0 incline and 8.5 speed. Body was pretty tired after working out already in the afternoon. Felt difficult even though I've done 5K at that speed recently.
29 December 2009
Tuesday 29DEC09
WOD: Snatch 1-1-1-1-1-1-1 reps
65-95-95-105-105-115-115
Really shouldn't count last two reps -- wasn't able to fully lock out overhead. Need to devote time to snatch/OHS/push jerk.
Post-WOD: 5 rounds for time of:
5 KTE
10 one-armed dumbbell snatch w/ 45#
15 push-ups
10.04
Lost to KR (08.30) for second straight day. Plus, he snatched 135# w/out much of a problem. Absolutely hit a wall on push-ups; haven't done them in a few weeks. All in all, a good day.
65-95-95-105-105-115-115
Really shouldn't count last two reps -- wasn't able to fully lock out overhead. Need to devote time to snatch/OHS/push jerk.
Post-WOD: 5 rounds for time of:
5 KTE
10 one-armed dumbbell snatch w/ 45#
15 push-ups
10.04
Lost to KR (08.30) for second straight day. Plus, he snatched 135# w/out much of a problem. Absolutely hit a wall on push-ups; haven't done them in a few weeks. All in all, a good day.
27 December 2009
Monday 28DEC09
Warm-up: pull-up practice
WOD: Row 5K
20.25
Worked out with KF at CrossFit Bolling. Lined up two C2s right next to each other and got after it. Gave this WOD maximum effort, but still lost by two seconds. In any event, it was lots of fun and a great workout. Looking forward to going over there the next two days, plus hitting a 3K run on Wednesday.
WOD: Row 5K
20.25
Worked out with KF at CrossFit Bolling. Lined up two C2s right next to each other and got after it. Gave this WOD maximum effort, but still lost by two seconds. In any event, it was lots of fun and a great workout. Looking forward to going over there the next two days, plus hitting a 3K run on Wednesday.
Sunday 27DEC09
Warm-up: form running
Track workout: 4 x 400 meters, with five minutes of rest between efforts
01.24
01.25
01.24
01.24
Used track at Cathedral. It was very muddy and had some puddles, which slowed me down quite a bit. Body felt tired due to poor eating/sleeping/exercise habits over the past four days. In any event, it's good to be starting the half-marathon training program.
Track workout: 4 x 400 meters, with five minutes of rest between efforts
01.24
01.25
01.24
01.24
Used track at Cathedral. It was very muddy and had some puddles, which slowed me down quite a bit. Body felt tired due to poor eating/sleeping/exercise habits over the past four days. In any event, it's good to be starting the half-marathon training program.
23 December 2009
Thursday 24DEC09 to Saturday 26DEC09
Rest cycle.
Traveling to Atlanta to visit MC's family. Plan is to give the body some rest before half-marathon training begins on Sunday 27DEC09. It will be last substantial rest period until after the race in late-March. Diet will, understandably, suffer.
Traveling to Atlanta to visit MC's family. Plan is to give the body some rest before half-marathon training begins on Sunday 27DEC09. It will be last substantial rest period until after the race in late-March. Diet will, understandably, suffer.
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