maidenfan Posted April 28, 2012 Author Share Posted April 28, 2012 04/27/12 About a 100 various types of pullups at work throughout the day and 15 mins of hard sled pushing after Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 29, 2012 Author Share Posted April 29, 2012 04/28/12 Decided to try the Crossfit Games individual event #2: 2000m C2 row, 50 one leg squats (alternate ea rep for a total of 25 ea side) and a 225 power clean for 30 reps - they give the athletes a max of 17 mins to complete. Really didnt know how I'd do - I row pretty good, I one leg squat horribly and my power clean form is rough. I decided to do the one leg squats off a box. Started off the row w/a good pace, then really got into it - finished the 2K in 6:39 Was totally blown out so I decided to pass on the rest, then thought I was a pussy so I skipped the one leg squat and just did the power cleans - 1 to 2 reps at a time. Finished the row and power cleans in 21:45. 17 mins for all three events would be very tough - I noticed most all of the posters on the crossfit board scaled the workout (squat on box and a lot less on cleans) and most were in the 20+ min range. Ran for 24:30 at a 7:30-8:00 min pace when I got home. Good workout today. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted April 29, 2012 Share Posted April 29, 2012 Still a great effort. 225x30 power cleans is no joke!!! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 6, 2012 Author Share Posted May 6, 2012 05/04/12 Messed around on the C2 - pulled a 1:24 500m 05/05/12 Some DL's and hang cleans w/some rope skipping Been focusing on the diet the last two days and weighed in at 239.2 - first time in the 230's in a long time. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 8, 2012 Author Share Posted May 8, 2012 05/07/12 Good warm-up then as many rounds as possible in 10 mins of: 10 x 120lb squats & a 500m C2 row - 3 complete rounds + 3-4 squats (or so - too gassed to count) 35 mins of hard, sprint sculling in the pool Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 9, 2012 Author Share Posted May 9, 2012 5/8/12 50-60 pullups while mowing the lawn. Circuit style event w/buddies - 1 x stone C&P w/100lb, 125ish & 180ish stones, 5 x pullups, 5 x hspu & a 800m run - repeat two more times for three rounds total I finished in the 16 - 17 min range. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 11, 2012 Author Share Posted May 11, 2012 Pullups throughout the day - various kinds ~150-200 (lost count). I've also been practicing my kipping HSPU's - can now hit headstands to kipping handstands from time to time - no wall either Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 12, 2012 Author Share Posted May 12, 2012 05/11/12 Sandbag C&P, box jump burpees, bench press and some sled pushing. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 14, 2012 Author Share Posted May 14, 2012 05/13/12 150 pullups and pushups at work (throughout the day) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 15, 2012 Author Share Posted May 15, 2012 1.5 hrs on the bike and 1 hr of rowing a drift boat (switch up between push and pull strokes) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 16, 2012 Author Share Posted May 16, 2012 5/15/12 Back squat 135 x 25 & 10 regular pullups x 3 rounds Sandbag c&p Sled pushing Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 16, 2012 Author Share Posted May 16, 2012 1 mile pool swim followed by a 20 mile bike ride. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 22, 2012 Author Share Posted May 22, 2012 Lots of longer distance swimming, rowing, biking, handstands and pullups over the last week or so. Gonna do an olympic distance triathlon in August - prob should focus some on that. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 23, 2012 Author Share Posted May 23, 2012 05/23/12 Swam longer intervals at the pool - 2 x 500's, 1 x 300 and 1 x 200 (about 1 min rest in between sets) - 24:30 somthing not counting rest for the 1500 (yards) 35 mins of running, pullups, handstands and toes-to-bar at the park after. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 28, 2012 Author Share Posted May 28, 2012 05/27/12 22.5 miles on the bike and 50 mins of "hard" drift boat rowing (well, upstream part was freaking hard as the tide was going out ) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 30, 2012 Author Share Posted May 30, 2012 (edited) 05/28/12 ~ 40 pullups at the park 16 miles on the bike (10 miles were hard rolling hills) Pool swimming - 1750 yards of intervals 05/29/12 13 mile mtn bike ride to lagoon - 500m open water swim in 9:23 - 13 mile bike ride back home (25.7 mile in 1hr 38mins - 15.7 avg) I've been running my bike single speed the last couple of weeks - really starting to dig it as I'm now figuring out what ratio works for me. Edited May 30, 2012 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 31, 2012 Author Share Posted May 31, 2012 05/30/12 50 pullups, 25 HSPU & 20 toes to bar 30.7 miles on the bike Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 4, 2012 Author Share Posted June 4, 2012 Lots of cycling, swimming, rowing and pullups over the last week or so. 06/03/12 1500m open water swim in 28:12 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 5, 2012 Author Share Posted June 5, 2012 06/04/12 AM mtn bike ride - 24.01 miles in 1:26:58 (16.6 mph avg) PM pool swim - 8 x 250y intervals (45s-1m rest between - 31:59 total time) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 13, 2012 Author Share Posted June 13, 2012 06/12/12 Been swimming a lot (~5000m a week), riding some 50-100 miles a week, running a little (~5-7 a week), drift boat rowing (~1-2 hrs a week) and a little bodyweight stuff. Todays was a 25 mile road bike ride in 1:23 (18mph avg) and some pool swimming later on tonight. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 17, 2012 Author Share Posted June 17, 2012 Took the last three days off - was tired and sick after ride on Tuesday. Urine was burning and cola colored - figured there was some extra lactic acid there. Initially thought I had some rhabdo going on, but it cleared up well over the next two days. I've really been training with no organization and I really needed more rest. Need to change that. 06/16/12 1500m open water swim in 27:05 (knocked over a min off my previous best - rest did me good) I'm also going to give myfitnesspal a shot on a nutrition diary again. Worked out a plan for workouts too: Mon - Swim and driftboat row Tues - Brick workout - 25 mile (min) followed by a 6.2 mile run (min) Weds - Rest day Thurs - Strength day - crossfit/pullups/oly lifting/bodyweight/whatever Fri - Bike (longer ride - make the morning commute a long one) Sat - Swim and driftboat row Sun - Rest day In addition to that - I'll be commuting to work via bike as much as possible (all four days if I can help it) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 19, 2012 Author Share Posted June 19, 2012 06/18/12 Open water swim - 6 x 250m intervals (1 min rest - 1500m total) - 27:45 swim time Drift boat row - 5 x 1000m intervals (switch push/pull every 250m - 1 min rest) - 5000m total 48:45 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 19, 2012 Author Share Posted June 19, 2012 06/19/12 My first brick workout today - bike then run. Bike 20.56 mile in 1:10 (17.6 mph avg) - 4:05 transistion - 5 mile run in 41:54 (8:22 pace) Did better than I thought I would do. I held back slightly from time to time on the bike to save something for the run, but it was hard as I've never done a back to back at that distance yet. Run was a max effort. I'd like to avg 18mph or better on the bike during the race. Carrying 245ish lbs on these events is tough, but I'm sure it'll come off fast doing workouts like these. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 10, 2012 Author Share Posted July 10, 2012 Still training hard - did a 3hr 39min ride last monday (58.5 miles and 3200' of climbing). Lots of rowing, swiming, cycling and some running. 07/09/12 1hr of rowing then a 750m open water swim. Pool swimming afterwards. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 21, 2012 Author Share Posted August 21, 2012 Still training, but mainly cycling, swimming and rowing (drift boat). Here's a few pics from a recent trip to the local velodrome - a cycling event that I may acutally be able to compete in (someday) Quote Link to comment Share on other sites More sharing options...
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