December 2009
15 posts
Sick as a Dog
My vacation time has turned into sick time. So to get out of the house and to make my cough more productive, I took the dog for a nice long walk around 90 minutes. We did bout 4 miles.
Dec 28th
Strength and Endurance with a sore throat.
Hang Power Clean 3x5 95 115 135 30 minutes on the track, distance unknown
Dec 21st
Dec 20th
Penalty Workout
I changed up one of Dan’s posts last week. single rope turns for 10:00 minutes *for each stoppage or foul complete 1 man maker manmaker sequence pushup on dumbells 2 pushups each ending with a pull start right then left clean to rack position 2 walking lunges right then left I had 10 fouls, so 10 manmakers and I used 20 pound dumbells. Front Squat 3X5 95, 115, 135# Finisher ...
Dec 19th
5k ROW
Pulled 5K in 20:18 with an average of 27 stokes per minute.
Dec 19th
Tabata Work
I only had a small amount of time for the gym today so I did this quick yet effective workout. 20 seconds of work followed by 10 seconds of rest / 8 sets per exercise / 4 exercises / 16 total minutes situps 13 thrusters with 45 # bar 7 pushups 4 SDHP 8 scores listed were the lowest scoring round
Dec 16th
Christopher Martin's Road Race
There is nothing like running a 5K when it is 20 degrees outside. Thank gravy there was no wind. Vanessa (neighbor) and I headed downtown for 10:15 start time. The first couple of miles was crowded, had to dance through the masses to get ahead. Despite my layering, gloves and ipod I was still chilly. I finished in 26:10 with a likely subtraction of about 20 seconds to get to the starting line. It...
Dec 13th
Row Pyramid
1 minute work/1 minute rest 2w/2r 3w/3r 4w/4r 3w/3r 2w/2r 1w/1r   16:00 minutes of work total 4316 meters 1:51.2 minutes/500 meters average 27 average strokes per minute *compare to Jun 11, 2009
Dec 12th
Mid section work
Poached and modified this one from the Crossfit mainsite: 800 meter run 30 back extensions 30 v-ups 30 knees to elbows 30 situps 30 back extensions 30 knee hugs 800 meter run in 20:41 Knees to elbows were by far the most difficult, the extensions were the easiest.
Dec 11th
Rowing
Conjured my own interval workout: 1000meter row 1:30 rest repeat x4 15:56.3 total work time 1:59.6 average for 500 meters 27 average strokes per minute
Dec 9th
Sprint Pyramid
Put on my skivvy running clothes and headed to the indoor track. metered sprints followed by same distance of walking rest on a 1/8 mile track 50m 50m 100m 100m 200m 200m 100m 100m 50m 50m Total time was 17:25, the straight aways were short and the curves tight, still better running in the cold. Finished with 81 situps on a slightly declined bench in 5:00 minutes.
Dec 9th
Rower Work
500 meter row/1 minute rest x10 finished 5000 meters in 19:15 averaged 500 meters in 1:55.5 averaged 26 stroked per minute …laying on the floor in utter exhaustion is highly addictive…
Dec 5th
Endurance
Altered from Thursdays Crossfit homepage ………for time Run 800m 95 pound Power cleans, 21 reps Run 800m 95 pound Power cleans, 15 reps Run 800m 95 pound Power cleans, 9 reps in 23:13 Used the treadmill and significantly less weight than the prescribed 155. I concentrated on completing the lift correctly without killing my back. Got a good sweat going but could have gone...
Dec 4th
Row Strength
10.9.8.7.6.5.4.3.2.1 SDHP 65# situps inverted rows in 9:40 10:00 on the rower 2260 meters averaged 25 stokes per minute Good Workout, avoided stressing out my sore, sore legs.
Dec 3rd
Speed
Borrowed this one from Dan. 50 meter sprints x 10 Finisher 1000 rope turns I’m thinking the turns will help my pose running form?
Dec 2nd