March 2012
34 posts
Squat 5/3/1
Squat Work via 5/3/1 app My neighbor got a squat rack so I get to reap the benefits. I should introduce my other neighbors to Crossfit.   Warmup 5x70, 5x90, 5x105 Work 5x115, 5x135, 7x150  Then 45 minutes on the trainer, 80% in aero position for 2 episodes of Archer
Mar 1st
1 note
February 2012
14 posts
Feb 25th
6,447 notes
Day of Registration
Since I’m sick and wish I could be out running, I blew some cash on registrations. This is only a smattering of the races I’m doing this year. Ooo and I got a hotel for my buddy and I for Timberman 70.3 in August.  ShamRock and Roll 5K New Haven March 4th They changed the course this year, no hills this time, if you think New Haven has hills. I’ll be pacing a co-worker who just...
Feb 25th
Feb 24th
Sunday Run
Went to the Farmington Rail Trail with a training buddy this morning. We ran for about 20 minutes then took a 8 minute stretch break. Then continued on and back for another 30 minutes, I think we covered about 7 miles. Nice chilly run, it took a bit to warmup but then we got into a good pace. 
Feb 20th
10/20/30
10 minutes on the rower 20 minutes on the bike trainer 30 minute run
Feb 19th
Muscle Clamp
Squats 95# x 6 115 X 6 135 x 6 155 x 6 165 x 6 175 x 4 185 x 3 Press 65 x 4 85 x 4 95 x 4 100 x 2 105 x 1  Eased back into the lifts.  WOD 400 meters 21 box jumps wall assist hand stand hold 400 meters 15 box jumps WAHH 400 meters 9 box jumps  WAHH in 10:56 The box was high, mid thigh-ish. I kept the holds for as long as I could. Finisher with 60#? kettle bell 100meter...
Feb 16th
Multi-task
40 minutes on the trainer. Installed my Garmin 200 GPS and the X-lab Torpedo whilst pedaling. 
Feb 15th
Hydration
Picked up a X-lab hydration system for the P2 today. Can’t wait to install it and not ride my bike.
Feb 11th
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...
Feb 9th
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...
Feb 8th
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...
Feb 7th
1 note
run
Feeling better so I went for a brisk 3 mile run along the water with my neighbor this morning. 
Feb 4th
This is the end.
First Reebok, now Fran on the Biggest Loser, Crossfit is circling the drain, hard.
Feb 1st