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Posted: 4/25/2011 1:33:11 PM EDT
Jogged a slow mile with my wife because she needs to run outdoors before her 5K.

Did chest and biceps this afternoon.
Link Posted: 4/25/2011 2:01:23 PM EDT
10K run easy this morning.  Seemed to have picked up a cold so no swim this afternoon.  Building bikes instead.
Link Posted: 4/25/2011 2:11:04 PM EDT
in 7 minutes:



3 100# thrusters

3 chest to bar pullups



6 thrusters

6 CTB pullups



9

9



12

12 and so on.



I completed my round of 15 and then got 18 more thrusters for 108 reps total.





Back squat 3X5   305/305/305



2 sets max overhead squats @ 145

8 and 7



bench 3X5     195/195/195



I need to work on my bench.
Link Posted: 4/25/2011 3:06:47 PM EDT
10 rounds of:

10 pullups
10 ring dips

15:25

followed by 4 hours of range time in raid gear w/ rifle plates. lots of running (sprinting) and sweating, but good stuff.
Link Posted: 4/25/2011 4:15:18 PM EDT
Quoted:
in 7 minutes:

3 100# thrusters
3 chest to bar pullups

6 thrusters
6 CTB pullups

9
9

12
12 and so on.

I completed my round of 15 and then got 18 more thrusters for 108 reps total.


Good job.  I am doing this one on Wednesday and definitely not looking forward to it.

Today:
CFDC Total
FS: 265 (no change)
Push Press: 205 (down 10#)
Clean: 235 (PR by 10#)
Link Posted: 4/25/2011 5:17:44 PM EDT



Quoted:



Quoted:

in 7 minutes:



3 100# thrusters

3 chest to bar pullups



6 thrusters

6 CTB pullups



9

9



12

12 and so on.



I completed my round of 15 and then got 18 more thrusters for 108 reps total.





Good job.  I am doing this one on Wednesday and definitely not looking forward to it.



Today:

CFDC Total

FS: 265 (no change)

Push Press: 205 (down 10#)

Clean: 235 (PR by 10#)


Good luck brother! It sucks, but it's over quick at least!



 
Link Posted: 4/26/2011 9:48:47 AM EDT
Monday
Elizebeth

21-15-9
Squats Cleans 135#
Rings Dips

Tuesday
WOD
5-4-3-2-1 for time:
100m Row
Press (85%1RM)
Burpees x2

4 Mile Run tonight.


Link Posted: 4/26/2011 12:55:31 PM EDT
Swam 2400 yards this morning.

Did legs this afternoon.

Posted Via AR15.Com Mobile
Link Posted: 4/26/2011 2:08:52 PM EDT
Quick 2 mile run after work.

humidity cut run short.
Link Posted: 4/26/2011 3:22:26 PM EDT
This morning I ran 5k with my wife, keeping a pace for her to get a PR time.  Her previous best was just over 30 minutes and I got her down to a 27:32 today.

This afternoon I did a CFE interval on the bike set up on the trainer:
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.

Link Posted: 4/27/2011 1:32:49 PM EDT
Had to work early this morning, so no cardio.

Did shoulders and tris this afternoon.
Link Posted: 4/27/2011 2:25:24 PM EDT
Link Posted: 4/28/2011 1:51:15 PM EDT
WOD
3 rounds:
1 minute Hollow Rock
1 minute Planks
1 minute L-Hang
*Every time you break, you have a 2 burpees penalty! Penalty to be done post WOD.

EWOD
5x 200m build-ups.
Then time your best mile run.
*Build-ups are slow to start, gradually get faster until you are in a full sprint to finish. Focus on “Pose Running” form
Link Posted: 4/28/2011 1:55:23 PM EDT
Biked 30 miles this morning.


Swam just over a mile this afternoon.
Link Posted: 4/29/2011 11:33:22 AM EDT
Competition WOD 11.6

7 minute AMRAP:
Thrusters (95/65)
Chest to Bar Pullups

Ladder up in reps: 3,3,6,6,9,9,12,12,15,15,18,18…. as far as you can go in 7 minutes!

No I am not saying how I did
Link Posted: 4/29/2011 12:07:52 PM EDT



Quoted:


Competition WOD 11.6



7 minute AMRAP:

Thrusters (95/65)

Chest to Bar Pullups



Ladder up in reps: 3,3,6,6,9,9,12,12,15,15,18,18…. as far as you can go in 7 minutes!



No I am not saying how I did


C'mon man, spill it! I did!
today:

3x5 deadlift 355/355/355

Elizabeth 21-15-9 135# cleans and ring dips

5:42



yesterday

Back squat 3x5

315-315-315



 
Link Posted: 4/29/2011 12:44:38 PM EDT
Link Posted: 4/29/2011 1:13:15 PM EDT
cut and split a truckload of firewood by hand
Link Posted: 4/29/2011 1:38:21 PM EDT
quick 1.5 mile run after work.

Link Posted: 4/29/2011 2:24:32 PM EDT
Nothing since Monday.  Summer cold has zapped my week.  Have a 100K ride on tap tomorrow.
Link Posted: 4/30/2011 12:36:12 PM EDT
Did back this afternoon.
Link Posted: 4/30/2011 2:56:20 PM EDT
Team WOD!

Team members have to accomplish 2 rounds for time of:
10 Box Jumps 24 inches
10 Pullups
10 KBS (2pood/1.5pood)
10Walking OH Lunge 45#
10 Toes to Bar
10 Push Press 115#
10 Back Extensions
10 Wall Ball 20#
10 Burpees
10 Double-unders

ETA: plus 400M swim about an hour later
Link Posted: 5/1/2011 4:38:52 AM EDT
Quoted:

Quoted:
Quoted:
in 7 minutes:

3 100# thrusters
3 chest to bar pullups

6 thrusters
6 CTB pullups

9
9

12
12 and so on.

I completed my round of 15 and then got 18 more thrusters for 108 reps total.


Good job.  I am doing this one on Wednesday and definitely not looking forward to it.

Today:
CFDC Total
FS: 265 (no change)
Push Press: 205 (down 10#)
Clean: 235 (PR by 10#)

Good luck brother! It sucks, but it's over quick at least!
 


I ended up with only 93 reps on this one after completely losing it during the round of 15 CTB pull-ups.  I had 5 or 6 missed pull-ups during that set which killed me, and I only had a few seconds to knock out some more thrusters.  My goal was 100 reps, so I was a little dissapointed there.
Link Posted: 5/1/2011 7:28:41 AM EDT



Quoted:



Quoted:




Quoted:


Quoted:

in 7 minutes:



3 100# thrusters

3 chest to bar pullups



6 thrusters

6 CTB pullups



9

9



12

12 and so on.



I completed my round of 15 and then got 18 more thrusters for 108 reps total.





Good job.  I am doing this one on Wednesday and definitely not looking forward to it.



Today:

CFDC Total

FS: 265 (no change)

Push Press: 205 (down 10#)

Clean: 235 (PR by 10#)


Good luck brother! It sucks, but it's over quick at least!

 




I ended up with only 93 reps on this one after completely losing it during the round of 15 CTB pull-ups.  I had 5 or 6 missed pull-ups during that set which killed me, and I only had a few seconds to knock out some more thrusters.  My goal was 100 reps, so I was a little dissapointed there.


Don't sweat it man, I haven't met a person yet who was satisfied with their score on this one. It was a rough one.



 
Link Posted: 5/1/2011 9:54:59 AM EDT
I've been battling shin splints in my right calf for a couple weeks and a slightly-pulled groin since Thursday, and I am feeling much, much better today...so much so that I thought about going biking.  But I think I will give it one more day and start fresh tomorrow morning with a nice brick.
Link Posted: 5/1/2011 12:51:12 PM EDT
2 mile run
10 mile bike
Link Posted: 5/1/2011 12:55:09 PM EDT
Saturday - Tarwheel metric century in Elizabeth City NC
Sunday - 20 miles leading a new triathlete training ride, then another 20 hard
Link Posted: 5/1/2011 3:52:32 PM EDT
Quoted:
Saturday - Tarwheel metric century in Elizabeth City NC
Sunday - 20 miles leading a new triathlete training ride, then another 20 hard


I watched a sprint tri today in Lynchburg. I'm thinking of entering next year's event.

Starting training tomorrow.

I've got to find somewhere to practice the swimming leg though.



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