Six months later.........
Well, I have been running alot and doing workouts at Crossfit Decatur. I even started to do a strength program but I am going to stick with things that compliment my running.
Right now I am working towards a Marathon. So far, my longest run has been 15 miles. I have a ways to go.
Tuesday, July 13, 2010
Saturday, January 23, 2010
Yet another long spell of no logging.
Friday 1/22
DJM - Dynamic Joint Mobility
5 minutes of TGUs 12kg and 16kg
DL - 135 x 5, 155x5, 140x5
Sore today did two pullups and decided to stop and take the day off.
Thursday 1/21
DJM
TGUs 4 total
8, 12, 16 kgs
100 swings each then
100 snatches each
16kg - 5:oo
12kg - 4:30
8kg - 4:00
Wednesday 1/20
DJM
DL 135x5, 135x5, 175x5, 160x5
3 sets of 7 kipping pullups
Then
5 rounds of
6 pushups
6 ring row with feet elevated
Suitcase walking lunges (12kgs) for 2 of the sets
Pistols for the other 3 sets. (5 per leg) Able to do unassisted. :)
Tuesday 1/19
Running Day 4 1 minute tempos with 1 min rest between each Total run was 28 minutes
KB core work after recovery
2 Windmills R/L
50 Russian Twists
6 Pushups
3 sets
Monday 1/18
DL 135 x 5 (2), 165x5, 145 x 5
C&P 1 to 2 alternating with Pullups 5 sets
3 minutes as many Clean and Jerks (16kg) 26 singles
3 minutes as many 2Hswings (16kg) 99 swings
Ran to and from the gym
Sunday 1/17
Ended up taking the day off for rest
Saturday 1/16
7 mile run with Erin - Slower than usual pace (AM)
KB work with Robby (PM)
2 TGU per side
10 Burpee Cleans (12kg)
30 2 hand Swings (16kg)
10 Double Snatch Lunge (8kgs)
30 2 hand swings (Double 8kgs)
3 rounds (25 minutes)
Friday 1/15
Took the day off
Thursday 1/14
135x5 Deadlift warmup
160x5 and 145x5
double clean and Press (16kg)
1 to 3 ladders (4 sets) alternating with Pullups
Wednesday 1/13
Helen
Run 400
21 kb swings (16kg)
12 Pullups (kipping)
10:49
Tuesday 1/12
Run to Gym with sprint outs in it.
Dead Lift - 135 x 5, 155 x 5, 140 x 5
12 kg and 16 kg double clean and jerks
5 reps on top of the minute for 6 rounds. Alternate between the 2 weights
Strength - Strict Pullups 4,3,3,2
Run home
Monday 1/11
Off Recovery from HKC
Sunday 1/10
HKC - Full day of Swinging, TGUs, and Goblet Squats.
Passed the tests. I am offically and HKC instructor. :)
Saturday 1/9
Only deadlift today 165x5 and 150x5
Friday 1/8
Off - Cold and Snowy
Thursday 1/7
Deadlift 160x5 and 145 x 5
Wednesday 1/6
155x5 and 140x5
Double clean and press - 5x5 (16kg) alternating with Pullups 5x5
Pistols 3x5 assisted with pushoff.
Weighted Swings 30 seconds per bell
12, 16, 24 Up and down the ladder......
Tuesday 1/5
38 minute run with 5 sets of 30:30
Monday 1/4
DL - 150x5 and 135x5
C+P Ladders 1 to 3 and 1 to 2 (4sets) alternating with pullups
Goblet Squats 5x5
Conditioning 30:30
16 kg swings
Burpee Dead Lifts
12 kg snatches
5 rounds
Sunday 1/3
1 hour and 20 minute run
Saturay 1/2
Off
Friday 1/1
35 minute run and Strength work
Thursday 12/31
10 KB dead lifts
10 Box Jumps
10 Pullups (band assisted)
10 Wall Balls
(5 rounds)
Wednesday 12/30
Max out Strength Day
Dead lift - worked up to a 205 PR
Press - Worked up to 90 lbs.
Tuesday 12/29
Run 30:30 4 sets
Monday 12/28
strength with Robby
Pistols, ring dips, and pullups.......
DJM - Dynamic Joint Mobility
5 minutes of TGUs 12kg and 16kg
DL - 135 x 5, 155x5, 140x5
Sore today did two pullups and decided to stop and take the day off.
Thursday 1/21
DJM
TGUs 4 total
8, 12, 16 kgs
100 swings each then
100 snatches each
16kg - 5:oo
12kg - 4:30
8kg - 4:00
Wednesday 1/20
DJM
DL 135x5, 135x5, 175x5, 160x5
3 sets of 7 kipping pullups
Then
5 rounds of
6 pushups
6 ring row with feet elevated
Suitcase walking lunges (12kgs) for 2 of the sets
Pistols for the other 3 sets. (5 per leg) Able to do unassisted. :)
Tuesday 1/19
Running Day 4 1 minute tempos with 1 min rest between each Total run was 28 minutes
KB core work after recovery
2 Windmills R/L
50 Russian Twists
6 Pushups
3 sets
Monday 1/18
DL 135 x 5 (2), 165x5, 145 x 5
C&P 1 to 2 alternating with Pullups 5 sets
3 minutes as many Clean and Jerks (16kg) 26 singles
3 minutes as many 2Hswings (16kg) 99 swings
Ran to and from the gym
Sunday 1/17
Ended up taking the day off for rest
Saturday 1/16
7 mile run with Erin - Slower than usual pace (AM)
KB work with Robby (PM)
2 TGU per side
10 Burpee Cleans (12kg)
30 2 hand Swings (16kg)
10 Double Snatch Lunge (8kgs)
30 2 hand swings (Double 8kgs)
3 rounds (25 minutes)
Friday 1/15
Took the day off
Thursday 1/14
135x5 Deadlift warmup
160x5 and 145x5
double clean and Press (16kg)
1 to 3 ladders (4 sets) alternating with Pullups
Wednesday 1/13
Helen
Run 400
21 kb swings (16kg)
12 Pullups (kipping)
10:49
Tuesday 1/12
Run to Gym with sprint outs in it.
Dead Lift - 135 x 5, 155 x 5, 140 x 5
12 kg and 16 kg double clean and jerks
5 reps on top of the minute for 6 rounds. Alternate between the 2 weights
Strength - Strict Pullups 4,3,3,2
Run home
Monday 1/11
Off Recovery from HKC
Sunday 1/10
HKC - Full day of Swinging, TGUs, and Goblet Squats.
Passed the tests. I am offically and HKC instructor. :)
Saturday 1/9
Only deadlift today 165x5 and 150x5
Friday 1/8
Off - Cold and Snowy
Thursday 1/7
Deadlift 160x5 and 145 x 5
Wednesday 1/6
155x5 and 140x5
Double clean and press - 5x5 (16kg) alternating with Pullups 5x5
Pistols 3x5 assisted with pushoff.
Weighted Swings 30 seconds per bell
12, 16, 24 Up and down the ladder......
Tuesday 1/5
38 minute run with 5 sets of 30:30
Monday 1/4
DL - 150x5 and 135x5
C+P Ladders 1 to 3 and 1 to 2 (4sets) alternating with pullups
Goblet Squats 5x5
Conditioning 30:30
16 kg swings
Burpee Dead Lifts
12 kg snatches
5 rounds
Sunday 1/3
1 hour and 20 minute run
Saturay 1/2
Off
Friday 1/1
35 minute run and Strength work
Thursday 12/31
10 KB dead lifts
10 Box Jumps
10 Pullups (band assisted)
10 Wall Balls
(5 rounds)
Wednesday 12/30
Max out Strength Day
Dead lift - worked up to a 205 PR
Press - Worked up to 90 lbs.
Tuesday 12/29
Run 30:30 4 sets
Monday 12/28
strength with Robby
Pistols, ring dips, and pullups.......
Sunday, December 27, 2009
Wow, it has been while....
I have still been working out but have neglected logging it all online. So, here is what I can remember.
Sat. Dec. 26
Kettlebells
Dynamic Warmup followed by 16kg TGU/3 on each side
Conditioning Curciut
20 H2H
10 Jerks (started with 12kg and had to go down to 8kg)
20 2H Swings
10 Pushups
10/10 one arm swing r/l
10 air squats
20 2H swings
10 Russian Twists
(5 rounds for time)
Took something like 29 minutes
Friday Dec. 25
Dynamic warmup
6 sets of
3 clean and Presses each side
5 goblet squats
then
Pullups - 3 sets of 2 - Bar at kids playground was a challenge due to thicker bar and narrow grip.
One set of 16 kg snatches .....stopped there.
Thursday Dec. 24th
Run 27 minutes
Meet up with Robby and fast 20 minute run
total 47 minutes. Felt good to run fast.
Wednesday Dec. 23rd
Dynamic warmup
Assisted pistols - 5 sets of 5 per leg
Snatch ladder - 15 to 1 recovery while robby did his.
Tuesday dec. 22nd
5 TGU - 16kg r/l
1 to 5 ladder of
clean and press
goblet squat
Pullup
3 times
then
8 rounds of run 400 and 20 swings
Monday dec. 21st
recovery day
Sunday
I don't remember
Saturday dec 19
Run with Erin - 7 miles - 1 hour
Friday dec 18
KB workout of clean and presses and pullups
Goblet squats, TGU......
Thursday Dec 17
Off - expedition night at school
Wednesday dec 16
I did something with kb
Tuesday dec 15
worked out at robby's gym... created my own kb workout
Monday dec 14
Off
Sunday dec 13
KB
TGU
Goblets and Pulls
then 15 minutes of weighted swing ladders
8,12,16
2hswing
H2H
One arm
snatch
2 times
sat dec 12
Kb with Robby and 37min run
Fri dec 11
Off
Thursday dec 10
KB with Erin
10 x 10 swing
then a circuit
Wed dec 9
KB and row 10k
Tue dec 8
off
Mon dec 7
KB with Robby and 20 minute run
Sun dec 6
20 min run and 10k row
Sat dec 5
28 min run and 10k row
Sat dec 4
Condidtion VO2 max 36:36 for 17 rounds
thur dec 3
off
Wed dec 2
Row 10k
tues dec 1
??
nov 30, 29, 28
???
fri nov 27
5x5 goblet squat and I am sure I did other things.
thurs nov 26
40 minute run.....knee hurt
Wed Nov 25
bike 1 hour
SNatch vo2 15:15 for 20 minutes
Tues Nov 24
run 15 min
swing
c and p
russian twist
Row
Run 15 minutes
mon nov 23
off
Sunday nov 22
kb work and row 30 min
sat nov 21
1:30 run - knee pain.....had to stop running.
fri nov 20
walk lunge, dips, slambags........
Thurs Nov 19
CFD - situps and running.
Wednesday Nov 18
Condition gym
Tues Nov 17
off
Mon Nov 16
1 min work / 30 sec rest
2hand swing
sit ups
snatch
Pushups or pullups
5 rounds of it.
Sat. Dec. 26
Kettlebells
Dynamic Warmup followed by 16kg TGU/3 on each side
Conditioning Curciut
20 H2H
10 Jerks (started with 12kg and had to go down to 8kg)
20 2H Swings
10 Pushups
10/10 one arm swing r/l
10 air squats
20 2H swings
10 Russian Twists
(5 rounds for time)
Took something like 29 minutes
Friday Dec. 25
Dynamic warmup
6 sets of
3 clean and Presses each side
5 goblet squats
then
Pullups - 3 sets of 2 - Bar at kids playground was a challenge due to thicker bar and narrow grip.
One set of 16 kg snatches .....stopped there.
Thursday Dec. 24th
Run 27 minutes
Meet up with Robby and fast 20 minute run
total 47 minutes. Felt good to run fast.
Wednesday Dec. 23rd
Dynamic warmup
Assisted pistols - 5 sets of 5 per leg
Snatch ladder - 15 to 1 recovery while robby did his.
Tuesday dec. 22nd
5 TGU - 16kg r/l
1 to 5 ladder of
clean and press
goblet squat
Pullup
3 times
then
8 rounds of run 400 and 20 swings
Monday dec. 21st
recovery day
Sunday
I don't remember
Saturday dec 19
Run with Erin - 7 miles - 1 hour
Friday dec 18
KB workout of clean and presses and pullups
Goblet squats, TGU......
Thursday Dec 17
Off - expedition night at school
Wednesday dec 16
I did something with kb
Tuesday dec 15
worked out at robby's gym... created my own kb workout
Monday dec 14
Off
Sunday dec 13
KB
TGU
Goblets and Pulls
then 15 minutes of weighted swing ladders
8,12,16
2hswing
H2H
One arm
snatch
2 times
sat dec 12
Kb with Robby and 37min run
Fri dec 11
Off
Thursday dec 10
KB with Erin
10 x 10 swing
then a circuit
Wed dec 9
KB and row 10k
Tue dec 8
off
Mon dec 7
KB with Robby and 20 minute run
Sun dec 6
20 min run and 10k row
Sat dec 5
28 min run and 10k row
Sat dec 4
Condidtion VO2 max 36:36 for 17 rounds
thur dec 3
off
Wed dec 2
Row 10k
tues dec 1
??
nov 30, 29, 28
???
fri nov 27
5x5 goblet squat and I am sure I did other things.
thurs nov 26
40 minute run.....knee hurt
Wed Nov 25
bike 1 hour
SNatch vo2 15:15 for 20 minutes
Tues Nov 24
run 15 min
swing
c and p
russian twist
Row
Run 15 minutes
mon nov 23
off
Sunday nov 22
kb work and row 30 min
sat nov 21
1:30 run - knee pain.....had to stop running.
fri nov 20
walk lunge, dips, slambags........
Thurs Nov 19
CFD - situps and running.
Wednesday Nov 18
Condition gym
Tues Nov 17
off
Mon Nov 16
1 min work / 30 sec rest
2hand swing
sit ups
snatch
Pushups or pullups
5 rounds of it.
Sunday, November 15, 2009
Sunday Nov 15
Long Run - 9.8 miles
Saturday Nov 14
Row 1hr 10 minutes - 14686 meters
5 - 5 minute tempos with 5 minute recovery
Friday Nov 13
Kettlebell - Press and Flex Arm Hangs
12,11,10,9,8,7,6,5,4,3,2,1 - 12kg Snatch
Thursday Nov 12
Off
Wednesday Nov 11
Long Run - 1 hour 40 minutes
Tuesday Nov 10
Clean and Press ladders alternating with pullups
30 minutes row
4x5 deadlift
3x5 press
Monday Nov 9
4 rounds of
Run 400
30 situps
15 kb swings
Sunday Nov 8
1 hour run
Saturday Nov 7
1 hour row - 4 x 5 min tempos with 5 min recovery
Friday Nov 6
Warm Up
TGU with windmill
Clean and Press ladders alternating with Pullups
1 to 3 for 4 sets
1000 meter row
then
500 meter row
10 pushups
10 sit ups
10 kb swings
x 5 sets
Thursay Nov 5
Off - Very tired
Wednesday Nov 4
Condition Gym Circuit
Tuesday Nov 3
30 minute Row
Monday Nov 2
30 minute run
Sunday Nov 1
Off
Long Run - 9.8 miles
Saturday Nov 14
Row 1hr 10 minutes - 14686 meters
5 - 5 minute tempos with 5 minute recovery
Friday Nov 13
Kettlebell - Press and Flex Arm Hangs
12,11,10,9,8,7,6,5,4,3,2,1 - 12kg Snatch
Thursday Nov 12
Off
Wednesday Nov 11
Long Run - 1 hour 40 minutes
Tuesday Nov 10
Clean and Press ladders alternating with pullups
30 minutes row
4x5 deadlift
3x5 press
Monday Nov 9
4 rounds of
Run 400
30 situps
15 kb swings
Sunday Nov 8
1 hour run
Saturday Nov 7
1 hour row - 4 x 5 min tempos with 5 min recovery
Friday Nov 6
Warm Up
TGU with windmill
Clean and Press ladders alternating with Pullups
1 to 3 for 4 sets
1000 meter row
then
500 meter row
10 pushups
10 sit ups
10 kb swings
x 5 sets
Thursay Nov 5
Off - Very tired
Wednesday Nov 4
Condition Gym Circuit
Tuesday Nov 3
30 minute Row
Monday Nov 2
30 minute run
Sunday Nov 1
Off
Sunday, November 1, 2009
Saturday Oct. 31
Silver Comet 1/2 Marathon
1:55:17
Hummmmm....5 minutes slower than my PR. and 10 minutes off from what I was wanting to do. Inconsistent training in October and illness did not help.....
Friday Oct. 30
3 TGU / side
12,16,24kg 10 swing ladder x 3
Double Clean and Press Ladder 1 to 3
Flexed Arm Hang
3 sets of 12,15,15 - 16kg R and L
Thursday Oct. 29
Travel Day
Wednesday Oct. 28
Rochester NY Day (Alot of walking around)
Tuesday Oct 27
30minutes Run
30 minutes Row
Monday Oct 26
I can't remember....
Sunday Oct 25
Run 1 hour 10 minutes with a friend
Saturday Oct 24
Sick
Friday Oct 23
Sick
Thursday Oct 22
Sick
Wednesday Oct 21
Run 30 minutes
Tuesday Oct 20
?????
Monday Oct 19
To be continued later......
Silver Comet 1/2 Marathon
1:55:17
Hummmmm....5 minutes slower than my PR. and 10 minutes off from what I was wanting to do. Inconsistent training in October and illness did not help.....
Friday Oct. 30
3 TGU / side
12,16,24kg 10 swing ladder x 3
Double Clean and Press Ladder 1 to 3
Flexed Arm Hang
3 sets of 12,15,15 - 16kg R and L
Thursday Oct. 29
Travel Day
Wednesday Oct. 28
Rochester NY Day (Alot of walking around)
Tuesday Oct 27
30minutes Run
30 minutes Row
Monday Oct 26
I can't remember....
Sunday Oct 25
Run 1 hour 10 minutes with a friend
Saturday Oct 24
Sick
Friday Oct 23
Sick
Thursday Oct 22
Sick
Wednesday Oct 21
Run 30 minutes
Tuesday Oct 20
?????
Monday Oct 19
To be continued later......
Sunday, October 11, 2009
Sunday October 11th
Row 13003 meters to finish out the fall row challenge. It seemed alot easier this year than last year. I still have 4 days left to help our team get over 1 million meters.
Legs finally feeling better. Back to the 1/2 marathon training. I can't believe I screwed up my training so close to the event. This weeks' mile interval were important. I may need to find another 1/2 to do in December or January if I don't make my goal of a 1:45 1/2 on Halloween Day.
Saturday October 10th
Run 1 hour with 3 - 1 mile intervals.
SLOW.......I still have not recovered from the stupidity that over came me on Monday. Last we I was running a 7:30 for the mile intervals. I was doing good to get 8 minute miles.
Friday October 9th
Off
I had to sub today and then Robby got invited out to Brickstore so....so much for working out. I was tired anyway.
Thursday October 8th
Rowed ....7505 meters
Starting to feel better but I am still sore! could only average a 2:45/500m for the row.....Still way off.
Wednesday October 7th
Rowed....5,500 meters
Still very sore. Robby told me to do a slow recovery row. I could only pull a 3:00/500m. My legs would not let me go faster.
Tuesday October 6th
Off - I made stupid choice on Monday. So sore I can barely move...........it may take a while to recover from this.
Monday October 5th
Run to CFD
Row 2,884 meters
Back Squat 35lbs - 5x5
Then Jackie
1000m row - 4:00
50 - 45lb thrusters (I had no business doing this part - I should have scaled it down since I have not been doing this movement. I can only blame myself.)
30 - Black band pullups.
Run Home
I knew after 20 Thursters I had no business doing it prescribed but I kept going anyway. :( I am suprised I was able to run home.
Sunday October 4th
Run for 1/2 marathon training. 1:20:00
Row 13003 meters to finish out the fall row challenge. It seemed alot easier this year than last year. I still have 4 days left to help our team get over 1 million meters.
Legs finally feeling better. Back to the 1/2 marathon training. I can't believe I screwed up my training so close to the event. This weeks' mile interval were important. I may need to find another 1/2 to do in December or January if I don't make my goal of a 1:45 1/2 on Halloween Day.
Saturday October 10th
Run 1 hour with 3 - 1 mile intervals.
SLOW.......I still have not recovered from the stupidity that over came me on Monday. Last we I was running a 7:30 for the mile intervals. I was doing good to get 8 minute miles.
Friday October 9th
Off
I had to sub today and then Robby got invited out to Brickstore so....so much for working out. I was tired anyway.
Thursday October 8th
Rowed ....7505 meters
Starting to feel better but I am still sore! could only average a 2:45/500m for the row.....Still way off.
Wednesday October 7th
Rowed....5,500 meters
Still very sore. Robby told me to do a slow recovery row. I could only pull a 3:00/500m. My legs would not let me go faster.
Tuesday October 6th
Off - I made stupid choice on Monday. So sore I can barely move...........it may take a while to recover from this.
Monday October 5th
Run to CFD
Row 2,884 meters
Back Squat 35lbs - 5x5
Then Jackie
1000m row - 4:00
50 - 45lb thrusters (I had no business doing this part - I should have scaled it down since I have not been doing this movement. I can only blame myself.)
30 - Black band pullups.
Run Home
I knew after 20 Thursters I had no business doing it prescribed but I kept going anyway. :( I am suprised I was able to run home.
Sunday October 4th
Run for 1/2 marathon training. 1:20:00
Saturday, October 3, 2009
Saturday October 3rd
Row 13,010 m - For fall row challenge......
Spiced up the time with
1000m
10 clean and presses
1000m
10 snatches
1000m
10 pushups
--------
1000m at a 2:09 pace
Recover until I caught my breath
1000m at a 2:09 pace
Recover until I caught my breath
500m at 2:00 pace
500m recovery
500m at a 2:00 pace
500m recovery
250m at a 1:55 pace
750m recovery
250m at a 1:55 pace
750m recovery
1000m at a 2:20 - 2:18 pace
3km to finish out the hour....
Friday Oct. 2
Off
Thursday Oct. 1
7,009 meters
then
Run 400m
20 16kg snatches
12 black band pullups (way easy)
3 rounds for time.
11:04
Wednesday Sept 30
Gym Condition
4 TGU
then
2 hand swing
Squat/Deadlift
Row R
Row L
Double presses
Alt. Swing
jump sqauts
I can never remember the order :(
Tuesday sept 29
2x1mile intervals
7:40 and 7:30
First one sucked.....
Monday sept 28
Clean and press alternating with pullups
7 minutes of
6 snatches R/L
Row 13,010 m - For fall row challenge......
Spiced up the time with
1000m
10 clean and presses
1000m
10 snatches
1000m
10 pushups
--------
1000m at a 2:09 pace
Recover until I caught my breath
1000m at a 2:09 pace
Recover until I caught my breath
500m at 2:00 pace
500m recovery
500m at a 2:00 pace
500m recovery
250m at a 1:55 pace
750m recovery
250m at a 1:55 pace
750m recovery
1000m at a 2:20 - 2:18 pace
3km to finish out the hour....
Friday Oct. 2
Off
Thursday Oct. 1
7,009 meters
then
Run 400m
20 16kg snatches
12 black band pullups (way easy)
3 rounds for time.
11:04
Wednesday Sept 30
Gym Condition
4 TGU
then
2 hand swing
Squat/Deadlift
Row R
Row L
Double presses
Alt. Swing
Russian twists
jump sqauts
I can never remember the order :(
Tuesday sept 29
2x1mile intervals
7:40 and 7:30
First one sucked.....
Monday sept 28
Clean and press alternating with pullups
7 minutes of
6 snatches R/L
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