Sunday, June 28, 2009
Saturday, June 27, 2009
WOD#135 5mi BFRace 42:48@173/197
Friday, June 26, 2009
PUMania, 20min Thruster/HPC/SDLHP
Sunday, June 21, 2009
WOD#131 5mi RACE PR 40:49@182/194
Thursday, June 18, 2009
WOD#130 Nasty Girls 3 x (50Squats/7PUBurpee/10HPC@95#) 26:44@155/169
Wednesday, June 17, 2009
First CFE!!! 12min 2.5K C2 rowing Awesome.
Tuesday, June 16, 2009
WOD#128 21-18-15-12-9-6PU/Sit+100ft lunges 23:33@160/177
Monday, June 15, 2009
Scaling down crossfit for marathon training
Swimming: no swimming
Running: I will do one long run and one speed/hill/interval run everyweek. This will be typically long run and a race on weekend or half marathon race which will serve as both!
Biking: I will continue by 3mi each way everyday commute to work with usual speed hill session I do on the one hill I hit eachway. No biking on weekend.
C2: I will add 1 c2 rowing sessions on easy weekday wod.
Crossfit wide: in return for adding c2 and extra running session, I will only do 4wods per week. I will pick and choose the wods I like. I will skip running only wods. Or I will skip c2 rowing if wods have reasonably long c2 component. I will also keep c2 rowing workouts towards longer time/distances if possible.
Quite a plan. I need to sleep on it and revisit tommorrow to make sure it still makes sense.
Today's wod: 4 rounds 2x30# DB cleans 20, 12 dips, 21situps 20:00@146/169
DB cleans were very difficult. It continues to amaze me how much harder DBs are compared to barbell. I think I will stick to DBs whenever I can. Dips were pleasant surprise. After not being able to do one dip cleanly last time I tried, I surprised myself by doing all 12 in row with few of them quite deep. Pure magic of crossfit! I am sure three days of rest didn't hurt:)
Sunday, June 14, 2009
First training run of the season 10.6mi@9:36min/mi 157/187
Saturday, June 13, 2009
Its in the genes BS
Few more references on this topic
http://ep.physoc.org/content/90/4/427.full.pdf
http://dangerousintersection.org/2006/10/29/it%E2%80%99s-not-all-in-the-genes-ask-any-epigeneticist/
Friday, June 12, 2009
Back in the crossfit groove PUs/DB Thrusters
Friday, June 5, 2009
Modified deadlift wod
...
Erin, improved 400m, Overhead squat
5 rounds of 21 pullups is 105 pull up which is a lot of pullups. I started getting blisters. I picked light weight 2x20# DB clean and split jerk but it got me tired very very fast. Somehing about moving weight straight from floor to overhead with speed multipletime which is very tiring.
WOD#119 Overhead Squats 45# 1-1-1-1-1-1-1 6:15@107/127
45# was heavy enough for my overhead squat form to be just on borderline fine. Flexibility still an issue. Also pushing arms in the ear is something that needs work.
WOD#120 5 x (400m, 30 boxjump, 30wallball 20#) 33:16@173/193
Cardio on steriod. The 400m runs all at 6min/mi. I was pleasantly surprised that I could do all 5 rounds at this pace, especially after the brutal half marathon this weekend. Clearly I have improved in this department. I have gotten sore thighs though. I mean really sore after no half marathon DOMS. Weird. Also box jumps and wall ball (no throw) were quite hard after getting the heart pumped up. I had to break them in two parts. The jump got harder in later rounds and I was down to 5 per set in last round.
WOD#118 "Erin" 5 x (15 20#each DB clean&SpitJerk + 21 Pullup) 37:00@150/175
WOD#119 Overhead Squats 45# 1-1-1-1-1-1-1 6:15@107/127
WOD#120 5 x (400m, 30 boxjump, 30wallball 20#) 33:16@173/193
Tuesday, June 2, 2009
WOD#117 30 MuscleUps scaled 18:07@113/136
WOD#117 30 MuscleUps scaled 18:07@113/136
Blog Archive
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▼
2009
(98)
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▼
June
(14)
- High heels and anatomy
- WOD#135 5mi BFRace 42:48@173/197
- PUMania, 20min Thruster/HPC/SDLHP
- WOD#131 5mi RACE PR 40:49@182/194
- WOD#130 Nasty Girls 3 x (50Squats/7PUBurpee/10HPC@...
- First CFE!!! 12min 2.5K C2 rowing Awesome.
- WOD#128 21-18-15-12-9-6PU/Sit+100ft lunges 23:33@1...
- Scaling down crossfit for marathon training
- First training run of the season 10.6mi@9:36min/mi...
- Its in the genes BS
- Back in the crossfit groove PUs/DB Thrusters
- Modified deadlift wod
- Erin, improved 400m, Overhead squat
- WOD#117 30 MuscleUps scaled 18:07@113/136
-
▼
June
(14)