Run / random other stuff

It snowed like 7″ today, so it took several laps around the soccer field before I had a decent path worn-in. By then it was dark!

after warmup:

Run 5km @ 80-85 %

203.2 / 152
151.7 / 155
147.4 / 160 = 5:42.3
141.6 / 169
136.2 / 173
135.0 / 173 = 4:52.8
133.7 / 173
134.9 / 173
131.0 / 176 = 4:39.6
131.7 / 178
129.8 / 180
130.4 / 180 = 4:31.9
130.1 / 181
131.1 / 181
132.4 / 180 = 4:33.6

== 24:20.2

10 KTE’s
10 strict pullups
60 situps
10 dips
20 GHD situps
15 back extensions

Back home. Past 4 days were off due to minor head-cold and travel. I got a little sick at the end of camp (doing a time-trial, and then staying up late == bad idea @ end of tough camp), then had a pretty good day of travel on Sunday. Mon/Tues I tried to stay on the sofa or in bed as much as possbile (which is difficult when you have a job, but my circumstances definitely make it possible, to some extent). Looks like we’ll be skiing tomorrow with the kiddies.

Angie

PM: Crossfit WOD = Angie

I scaled each exercise to 65 reps:

pullups: 5-5-6-6-7-5-6-2-2-3-4-4-4-3-3
pushups: 5-5-7-8-8-7-5-4-4-4-4-1-1-2
situps: 35-15-5-5-5
squats: 40-25

pull: 6:07
push: 5:46
sit: 3:45
squat: 2:15

TOTAL = 17:55.5 (hr avg = 142)

last time: 20:46 on 10/18/09

Barefoot 1-Mile repeats, Situps, Back Extensions

Crossfit WOD: “Michael” = 3 RFT of 800m run / 50 back-ext / 50 situps

My workout:

5 x 1-mile repeats (barefoot), with 1:00 recovery, followed by 3 RFT of 35 situps / 35 back-ext

6:55.7
6:38.4
6:28.7
6:17.3
6:07.4

12:20.3 (= 3 x 35 situps/35 back-exts)

I was surprised by how good I felt this AM, after doing max-DL’s and then benching yesterday. Also, I did this workout with nothing more than water and a glazed-donut in my belly. As it were, there was a time in high-school when I would always eat plain-glazed donuts before my cross-country running races!

Walking Lunges / Situps (and Bench Press)

For time:

4 rounds of: 50m walking lunges / 50 situps (I did 3 rounds)

2:18
2:28
2:05
2:30
2:13
2:49
= 14:26.1

Bench Press:
15×45, 10×65, 8×95, 5×115, 3×135
2 x 145
4 x 145
4 x 145
5 x 145

Tabata Something Else

Really glad I did Angie two days ago…exact same exercises and same sequence today:

8 sets of 20″ on/10″ off of each of the following exercises (score = grand total of all reps):
pullups
pushups
situps
squats

Pull: 11-9-6-6-5-3-3-4
Push: 12-6-6-6-6-5-5-5
Sit: 9-10-9-9-9-8-8-8
Squat: 10-12-12-12-13-10-11-12

TOTAL = 260

afterwards:

Bench press, 10 x 135, 8 x 135
GHD Situps, 10-10

Angie

Angie @ 65%. For time:

65 pullups (7:10)
65 pushups (6:25)
65 situps (4:30)
65 squats (2:41)

== 20:46

Most of my muscles were tired going into this workout, so it wasn’t very high intensity. Just sorta pussy-footed my way through it.

Situps were with un-anchored feet.

Friday Aug 21

I was supposed to fly home from Denver, CO to Vermont. My flight out of Denver got canceled, and I couldn’t get out ’til the next morning. Fortunately United put me up in a hotel for a night (after waiting in the Customer Service line for 1.5 hours). At the hotel, I was able to get in a workout in their fitness center:

warmup: barefoot jogging on treadmill (don’t tell the managers)

WOD:
4 sets of
15 “box” jumps (onto a bench)
5 dumbbell shoulder press (20#, 25#, 30#, 35#)
20 incline situps

pretty darn good workout, despite the fact that I had to wear my street clothes since my checked bag had already left for Vermont.