February 2012
5 posts
Kettlebell stroll
I poached this one from one of the workouts that Dan did at CFSB the other day.
135# Powerclean 3 reps
pushups 6 reps
body weight squats 9 reps
As many sets as you can in 3 minutes x 5 rounds with a one minute rest in between rounds
4
3
3
2 rounds…7 BSWs
2 rounds…5 BSWs
Whowee…I suck bad. My clean form went to crap pretty quick. I started to use my arms way too...
Paleo Slow-Chili
I’m beginning to love my slow cooker more and more.
2 pounds of organic beef from Trader Joe’s
3 peppers yellow, orange and red (diced)
1 large sweet onion (diced)
2 tablespoons of minced garlic
1 can of tomato paste
1 large can of diced tomatoes in juice
1 cup of beef stock
lots of cumin, cayenne, papika, chili powder, salt, pepper
I browned the meat in garlic and spice until...
Fat -ss
So yesterday I ate:
3 eggs fried in bacon
1/2 lb of bacon
2 jusdagudbars (like a Larabar but better)
Almost a whole bag of trailmix
1.5 lb bone in ribeye steak
Half a bag of apricots
Coconut water
2 cups of coffee
1 cup of tea
Then I got a weird tingling sensation in the left upper quadrant, right below the diaphragm. Makes me wonder if my gallbladder is handling all the fat...
run
Feeling better so I went for a brisk 3 mile run along the water with my neighbor this morning.
This is the end.
First Reebok, now Fran on the Biggest Loser, Crossfit is circling the drain, hard.
January 2012
10 posts
Timberman 70.3 2012 Time and Energy Predictions
Distance // Pace // Time
Swim 1.2 miles // 2:10/100meters // 42 min
T1 40 seconds
Bike 56 miles // 19 mph // 2 hours 56 minutes
T2 40 seconds
Run 13.1 miles // 8:30 minutes/mile // 1 hour 51 minutes
Total 5 hours 31 minutes and 10 seconds
Energy Expenditure
At a goal weight of 165 lbs,
swim 524 kcal
bike 2,634 kcal
run 1,615 kcal
I plan to use this ballpark info to gauge my...
LOST trainer
30 minutes on the trainer for one episode of LOST. Being sick sucks.
Swimming
Like an hour and 15 in the pool. Lots of different strokes, no more than 6 laps at a time because I’m fat and can’t breathe.
L pose
Another day of detail focused yoga. Did an L pose today, which basically is making your body into a right angle against the wall inverted like in a handstand, pretty cool. Celebrated with bacon and 3 eggs fried in it’s juices.
Not fun
400 meter run
30 box jumps
20 burpees
X5
No stop watch today. This sucked bad. I let one of my friends who is an ultra runner decide the burpee number. Too many for me, doable for her though. I estimate it took me between 25 and 30 minutes.
Yoga
Lots of the same poses as Sunday, didn’t do much better. My new mat is pretty sweet though.
Back to UCONN territory
Jump rope work to warm up, including double under attempts.
Hang power cleans 5x5
95, 105, 115, 125, 135
Press 5x3
65, 75, 85
30 minute swim
Worked the kick and arm stroke hard
Yoga day 8
Great class today. The amount of attention and focus this instructor puts on the most minute details of the poses is really impressive. I never thought that the slight rotation of my arms would produce such a difference in the feeling of the stretch. I think my breathing is getting slightly better. No more distance running the day before this instructors class I’ll tell you that much.
Double session
1.5 hours of yoga
8.5 mile run
I wonder when winter is coming.
Day 6 yoga
The toughest day thus far. The instructor was amazing, she demo-Ed movements and poses that were sooo hard. I tried a couple and even got a lock or two but forget about finding a breath through any of it. I will practice though. She talked a lot about becoming an outside observer to what is going with your body to kind of separate yourself from the discomfort. I think I can use this with much more...
5th day of yoga
Last day of 2011 marks five days of yoga in a row. Got my goat cooked today with a super tough class. My hips are chaffed bad, but a good bad. We worked on hand stands toward the end and unfortunately did lots of pigeon poses.
December 2011
11 posts
Yoga 4
Good day with a different instructor. Lively class with live guitar. Need to try and NOT buy a ballin’ new mat.
Yoga day 3
A solid day, good workout, more hip work. Warrior pose is one of my favorites.
Yoga 2
Not as impressive as yesterday, no headstands. We did do some poses that involved hip flexibility, of which I have very little. Now to learn how to breathe.
Yoga day 1
Revisiting my days as captain of the sit and reach team in high school. This time I learned to soften my heart too, whatever that means.
Fat run
4 mile run after a weekend of eating garbage.
Run too
60 minutes, around 7 miles, nice sunset on the water.
Run
43 min run, about 5 miles. Had to take advantage of the heat wave.
The goal is to do something physical everyday I’m off break, so I headed to my neighbors basement for this one.
24 window wipers with 95#
Tabata situps low score 11
24 window wipers
Tabata pushups low score 4
24 window wipers
My pushups need work.
Campus Workout
Has to be on campus for 2 meetings 6 hours apart so I went to the gym to kill some time. I haven’t been in the gym for longer than an hour in years.
In the weight room, all 5 X 3: (don’t remember weights)
back squat
press
front squat
hang power clean
Then to the track:
800 meter forwards
800 meter backwards
400 meter forwards
400 meter backwards
in 14:53
And finally laps in...
Christopher Martins 5K
On 12/11
24:23
Not my best but the end of the semester chuffed out all my training and my diet is a mess of carbohydrates. Chilly run in the 20s, sunny though, thank gravy.
November 2011
6 posts
night run
I took the initiative to get out and run and what do I get? Almost waffled by a soccer mom with her daughter in riding shotgun no less. Oh well, I’m thankful I’m a good hurdle-er.
Run fast 23:30
Walk 5:00
Jog 10:00
Walk 5:00
The Last Ride
I think I got on the bike for the last ride outdoors this Fall. Temps in the 50s mean nothing in 15-20 mph winds. My buddy and I froze slightly to point of needing a pit stop at Dunkin’ Donuts half way through. Other than being cold, my first time out on the Cervelo was lovely towards the end of the ride and terrifying the rest of the time.
The positives:
The bike is fast as hell and it...
Swimmin' is hard.
200 meters easy pace freestyle
100 meters kickboard
100 meters arms
100 meters freestyle sprint
200 meters easy pace freestyle
in like 24:00
I need to swim more, my breathing is awful and I swallowed at least 2 gallons.
Day 2
200 meters
10 burpees
10 supermans
10 knee hugs
200 meters
9…
9…
9…
And so on down to 200 and 1 rep of each
In 17:46
Working out 2 days a week is not cutting it. The stress of this PhD program is getting to me. So we are going with 3-4 days a week from now on, hopefully I can keep it up.
After school sweat.
400 meter run
20 box jumps
6 pull ups
X5
In 17:23
October 2011
11 posts
Making Weight
I put on all the clothes I could find and got on the trainer.
20 min bike
10 min row
20 min bike
Soaked through 2 shirts and a wool sweater.
Deadlifts 5x3
Power cleans 5x3
Squat cleans 5x3
FOR TIME
800 meters
40 burpees
600 meters
30 burpees
400 meters
20 burpees
200 meters
10 burpees
Can’t remember my weights for lifts but they were low. Especially the deadlifts. Finished the workout in 23 minutes, the running was worse than the burpees. I found boxes to jump on and a real pull up bar at the gym. I think I can do...
Husky Swim
Quarter of a mile in the pool. Brief kick board and arm work. Some sprints too. Need more sprint work.
13.1 Feeding
Pre-race
Banana
Coffee
Honey Stinger waffle
Hammer HEED sports drink
Intra-race
Espresso gel
Strawberry gel
Water
Gatorade
Post-race
2 bananas
Frozen strawberrys
Blueberry muffin Larabar bite
Pulled pork slider
Double (pork and beef) burger with double bacon and cheese on iceberg lettuce with tomatoes
2 beers (brown ale, blonde wheat)
Coffee
Maple, nut dessert log thing (couple...
13.1 Completed
715/5136 place overall
548/2302 place among males
87/328 place in age group 30-34
1:45.23 total time
8:04 overall pace
53:57 6 mile split
9:00 0-6 mile pace
ING Hartford Half Marathon
First of all, I have never felt as good as I did today running a race, I really enjoyed the entire run. The weather was a huge factor, low 60’s, breezy and partly sunny =...
Durham Brick
What do you do on probably the last 85 degree day this year, write papers and read books? Nope, you bike and run through Connecticut farm country.
BIKE 18.99 miles in 60 minutes
RUN 7.88 miles in 1:10 (8:52 pace)
Awesome, awesome workout this AM. Chilly on the bike but not numbing. Gorgeous on the run, perfect, felt good, strong. My transition was slow, had to put the bike in the car, change...
Beast of the East 2011 Day 2
It took her 5 minutes to get in the car this am. My neighbors chances did not look good right off the bat. She tweaked her back on the last deadlift yesterday afternoon and looked like the barely walking definition of tight. After some loosening and stretching she was able to put up 70# on the Turkish Getup. I have no idea how she did it. I met up with her after my BIKE/RUN and we worked on...
Beast of the East 2011
Spectating and supporting today in Connecticut. My neighbor entered in the singles competition along with 200 other individuals. Today she did the following WODS.
5K run
1 rep max clean jerk in 6 minutes
185# deadlift reps in 2 minutes
She had a tremendous showing in all three, 5th in the run, 155# & a PR in the C&J and 43 pulls for second place in the deadlifts. She is definitely...
2000 meter row 7:30
20.19.18…3.2.1
Hollow rocks on the evens, air square on the odds
TrainerZach
I set up the garage to do a WOD suggested by my friend Dan. I had my neighbor go through it first so we could work on her rowing form. She’s competing in the Beast of the East next weekend and rowing is one of her weaknesses. So we did the following warm up first and then she got on the rower.
15 hollow rocks
15 air squats
10 ring pushups
7 strict pushups
x3
Then when it was my turn, I...
September 2011
17 posts
Brick-ish
1/2 mile swim in 21 minutes
Fran with 25# dumbbells and pushups (21-15-9) in 6:15
Note to self- Don’t do this again or at least in this order. I was completely chuffed for the pushups, which became crystal clear on the second one in the round of 21. I also tried to do 50 yards fast and then 50 yards slow in the swim. I lost my breath on the first fast interval and spent the next 400 yards...
Just a Gud Bar →
One my teammates in the Spartan race brought these to the race on Saturday. It was really tasty and quite filling, best part it’s paleo and zone friendly. Although I don’t consider whey protein and agave nectar paleo, I’ll make an exception for the taste. Then I happened to meet the couple who makes them at the race today, very nice people. I think I’m going to order a...
Niantic Bay 5K
This race completes my series for the year, which entitles me to a hot windbreaker from an area running store. It was a mostly flat course at Rocky Neck State Park with a descent downhill in the beginning. I had to pee the whole time, which was good because it made me finish faster but bad because I wanted to stop and pee, so torn. Anyway, I started 5 feet from the start line and kept with the...
Spartan Super Race, Staten Island
8 mile adventure race with obstacles.
Favorite obstacle = army crawl under barbed wire
Least favorite obstacle = 10 ft high slipper wall to scale
Time = like 2 hours
Lots of scrubs (scrubs=reality TV show “stars”) in our wave, choking up the trail. I never saw so much mud before in my life, like the Muddy Buddy x 10. My neighbor and 2 local Crossfitters rounded out the team. If we...
Brick training 1
0.5 mile swim not resting, not touching the bottom in about 25:00
3:00 transition time
21:00 minute run
That felt nice. The swim was good. The run was nice,a little dizzy to start but I settled in.
Now for some pesto almond meal fried pork chops for dinner.
Hammerfest Sprint Tri 0.5/13/3.6
All the volunteers were wearing fleece at 600am, that tells you something. I got a halfway descent warmup with a little running and a swim before the race started this time. The water was nice, probably warmer than the air temp. I felt much better on the swim, I felt more comfortable with getting enough air so I went faster. The bike was tough because I was cold, especially my feet. The course was...
Swimming
18, 50 meter laps or 1/2 half mile
I went as fast as I could, with brief rests every 50 meters or so. I think I got my breath down. 3 stokes then breathe on the 4th which results in L and R breathing, which I’m okay with. Tried to do flip turns with no luck. Finished with some sprints and breast stroke work.